Tag Archives for " exercise "

What Causes Muscle Fatigue?

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No matter how strong you are feeling, doing a few more extra rounds of pushups can be tough if the body is fighting against you. Yes, we’re talking about muscle fatigue, which develops due to several biochemical, environmental, nutritional and of course, physical reasons.

Muscle fatigue is the inability of the muscle to generate force due to pathological issues or continued periods of activity. The muscle starts functioning normally, but gets tired quickly and takes longer than usual to recover. In this article, we’ll discuss the causes of muscle weakness or fatigue. So stay tuned.

What Causes Muscle Fatigue?

Jane Kent-Braun mentioned in an issue of the “European Journal of Applied Physiology,” that muscle fatigue could be caused either by metabolic processes or due to the incompetence of the nervous system to communicate with the muscle tissue. Apart from that, impaired blood flow, loss of desire, and ion imbalance within the muscle can also lead to muscle fatigue. Below discussed are some of the causes of muscle fatigue.

  1. Anaerobic Respiration: To move a part of the body, our muscle doesn’t just need the energy to contract, but also oxygen to create this energy for muscle contractions. In the case of improper oxygen supply, the cells respire anaerobically, leading to the production of lactic acid. Lactic acid is the main culprit behind muscle fatigue and pain. It accumulates in the muscle tissues and reduces the pH, making it more acidic. This causes a tingling sensation in the muscle when you’re exercising.
  1. Ion Imbalance: For proper contraction, our muscles need interaction between Ca+ ion and troponin. But due to intensive exercises, we lose the active molecules outside the muscles through sweating. This loss of active sweating changes the osmotic gradient, which makes it difficult for the Ca+ ions to reach the muscle fiber. This often leads to painful muscle contraction or cramp.
  1. Aging: Aging causes the decline of the ATP, CTP and myoglobin levels, thereby reducing the ability of the muscle to function. Besides, aging even shrinks muscle fibers and hardens the connective tissues, making the contraction slower and harder to achieve. To minimize this occurrence, one should exercise and be active throughout the life. It will reduce the impact of aging on the muscles significantly by supplying oxygen.
  1. Injury Or Trauma: Injury or trauma is one of the most common reasons behind muscle fatigue. Injuries or trauma like pulling, sprains cause bleeding, which damage the muscle fibers. This is followed by inflammation or swelling, which makes the muscle weak and tired.

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  1. Illness And Infections: Another common cause of temporary muscle fatigue is infection or disease, which results in muscle inflammation. It’s quite easy to recover from muscle fatigue caused due to illness and infections, but if the inflammation is severe, then recovery can take a bit longer. It can even lead to chronic fatigue syndrome, commonly called CFS. Diseases which cause extreme inflammation include HIV, influenza, hepatitis C, glandular fever and Lyme Disease. Chronic diseases like peripheral arterial disease, heart diseases, anemia, chronic lung diseases and diabetes can also weaken the muscles.
  1. Nutrient Deficiencies: Our muscles need certain electrolytes and minerals to perform at the optimum level. So if you’re experiencing sudden muscle cramps and fatigue, you could be deficient in minerals like calcium, potassium, and magnesium. The said minerals are vital for the proper functioning of the muscles. You can reverse this condition by eating foods rich in minerals, such as milk, white meat, and pomelo.
  1. Metabolic Fatigue: The depletion of glycogen and ATP within the muscle reduces its ability to generate power contractions, resulting in muscle fatigue. Apart from that, accumulation of reactive oxygen species like Mg2+ ions also induces fatigue.
  1. Not Warming Up: Doing strenuous and intensive exercises without warming up can also lead to muscle fatigue. When you’re straight away exercising, the muscles get surprised by the sudden activity, leading to fatigue and cramps. Hence, you must stretch before and after every exercise routine. It won’t just prevent muscle fatigue, but will even improve your flexibility with time.
  1. Lack Of Use: Deconditioning or lack of muscle fitness is also a cause of muscle of fatigue. In this case, the muscle fibers are replaced with fat, though partially, which makes the muscles floppy. The floppiness makes it tiring to do things, which were once easier to do when the muscles were fit. Lack of muscle fiber usually occurs due to an inactive or sedentary lifestyle and can be reversed easily with a regular exercise regime.
  1. Loss Of Desire: Nerves do not just control muscle contractions, but even determine the sequence, number, and force of the muscular contractions. Most of the muscle movements need a force, which is below what muscles can generate. This loss of desire because of muscle soreness tend to have a strong negative impact on the muscle activity.

Muscle fatigue and weakness can be easily reversed with physiotherapy and exercises. But your first aim should be to prevent it, especially when it’s due to inactivity. It’s always great to be fit, regardless of the age.

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Conclusion

We hope our article answered all the queries regarding causes of muscle fatigue. If you have any query, leave us a comment below, or look around the rest of our site to find other relevant topics!

Source:

https://patient.info/in/health/muscle-weakness

https://www.boundless.com/physiology/textbooks/boundless-anatomy-and-physiology-textbook/muscular-system-10/muscle-metabolism-98/muscle-fatigue-548-8070/

http://www.webmd.com/a-to-z-guides/tc/weakness-and-fatigue-topic-overview#1

How walking in nature enhances your brain and the body

How walking in nature enhances your brain and the body

nature walkers

Walking in nature enhances your long-term health and well-being. It provides a wide a range of mental and physical health benefits. But doing it in natural settings can provide a boost to the health of your brain.

As more people move into urban settings, the factors that contribute to health problems must be addressed early on. This infographic, created by Physiomed, highlights how walking in nature is a simple strategy that can go a long way in supporting your daily performance mental well-being.

Nature vs City Walking

There are differences between the health effects that nature walkers experience when compared to city walkers.

Walking in nature has been shown to decrease the amount of blood that flows to the areas of the brain linked to mental illness while city walkers typically experience an increase in this marker. 
The frequency of negative thoughts and rumination are lower in people who take regular walks in nature. Also, their memory and other cognitive functions can improve.

With as little as 20 minutes of walking in nature, you can reduce the amount of cortisol in the body. This stress hormone affects the immune and digestive system if it isn’t regulated properly.
Nature walkers can experience a reduction in blood pressure and their heart rates. This can also minimize the amount of stress that the body is under at any given time.

Disease Prevention Through Nature Walking

Walking in nature helps to prevent common diseases. Anti-cancer proteins increase along with disease-fighting cells.

The immune system becomes stronger, and you are less likely to suffer from illness. This is partly the result of phytoncides that are released by trees and plants. When these substances are inhaled, the immune system is enhanced.

Research also shows that walking in nature can be effective in treating symptoms related to mild depression, working as a natural antidepressant.
Individuals who live in close proximity to natural settings are less likely to experience depression and anxiety.


Use this infographic to learn more about how walking in nature can improve the health of the brain and the body. You can achieve total health through this simple strategy while preventing the onset of common diseases.

walking through nature

About the Author

Rebecca Hill works as a blogger and outreach coordinator.

She’s a graduate of York University, Ontario, and loves all thing tech, science, sports and DIY

Top 7 Reasons To Stand Tall And Get Ripped

Top 7 Reasons To Stand Tall And Get Ripped

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There’s no secret to the physical and mental benefits of a fit body and mind. But in order to unlock the clues to get to that place, you do need to do a few things. None of them are hard to do, they just take some dedication (pro-activeness) and effort on your part. Before you plunge into your journey to creating your fitter, healthy life, you need to know why having a fine tuned mind and body makes such a difference in your daily life!. Here are a few reasons for you to consider:

1 – Weight Loss. Possibly you’ve heard about this. The more calories you burn in relation to the calories you consume results in weight loss. It’s really not rocket science and all it means is that if you slowly change your diet by making healthier meal choices and start moving your body more with exercise you will shed some poundage. No one has seen a disclaimer that states “too much physical activity may result in weight loss” as a bad side effect.

2 – Confidence and Self Esteem Boost. Here’s one directly related to your mental state. Exercise does wonders on your mind. It can remove feelings of self-doubt, severe self-criticism, depression, lack of trust, feelings of inferiority and feeling unloved – just to name a few. Once you start to lose weight you will begin to see yourself differently. Sometimes when you feel good about yourself you will be willing to do new things, meet new people and become the person you were always meant to be. It will encourage you to stand tall and strike a Superman pose more often than not. Your posture will improve and your life may change in ways you could never have dreamed of…

3 – Energy Boost. Who wouldn’t want some extra energy? Well, just by changing your diet to healthier unprocessed food and by starting to burn off calories you will discover you will have more energy. This can work for you in several ways. When you have the extra juice in you to do things, you become more productive. It will help you to become organized and you’ll get more things done. You might even be able to take on tasks you would normally see as too difficult or labor intensive to tackle.

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4 – Cognitive Boost Back to the workings of your mind, adding some exercise to your lifestyle has another benefit for your mental faculties. When you move around, even by just walking for 15-minutes a day, you start to pump blood through your body at an increased rate. What this does is send oxygen to the parts of your body that need it when you are exercising. The increased blood flow to your brain actually works to clear your mind. It gives you the capacity to think clearly and more coherently. Have a tough task at the office to figure out before lunch? Take a trip down to the lobby on the stairs and back. Once you get back in your cubicle you may have not only solved your issue, you may be able to add a lot more reasoning and logic to the solution. A healthy brain is an awesome tool to have.

5 – Reduced Sickness. There’s another pretty awesome benefit to getting the blood moving around your circulatory system. It flushes away toxins from within your organs. As a result, this reduces the possibility of getting sick or developing some kind of disease from the harmful toxins building up. We pick up toxins from the food we eat, the air we breathe and what we drink, so having a built in cleaning system is good for your health. Plus, your immune system gets a kick each time you exercise because toxins are removed from your lungs and lymphatic system  Antibodies and white blood cells are also moving around in the extra blood flow which adds to this benefit.

6 – Easy To Start, Easy To Do. Probably one of the best benefits of physical or mental activity is that it is an easy routine to start and follow. Although the word ‘exercise’ may sound not very appealing to some, exercise can be something as simple as walking around the block three times a week. ) Or walking up and down a flight of stairs every few days. Once you start seeing the pounds drop away and feeling the energy boost, you will start to exercise more often and reap the further benefits. When it comes to mental exercise, you are doing it right now by reading and learning about these benefits. Games, puzzles and anything that causes you to use logic or to think outside the box will give you mental stimulus.

how to get ripped at homehow to get ripped at home

7 – Increase Quality of Life. Probably a no-brainer, but if you feel and look good you will have an improvement to the quality of your life. Plus, if you become healthy you not only increase the quality of your life, you increase the length of your life. Having a healthy lifestyle does not mean cutting out everything that you love to eat, or do. But it does mean you will have to alter things slightly. There is nothing wrong with indulging every so often as a reward or occasional treat because sometimes you just need to give yourself a pat on the back for making progress. As long as moderation is the guide you use, you won’t fall back on bad habits and lose all the progress you’ve made.

Final Thoughts

The formula is simple. Diet plus exercise equals fitness. It is the guiding principle for those who are in great physical and mental shape. It can be your guide as well. Now you know seven of the top benefits to being physically and mentally fit, why would you not want to join the crowd? If you want to feel and look better, gain confidence, energy, become a clear thinker, reduce the amount of time you spend fighting off colds and sickness and live longer, your answer is right here. All you have to do is take the first step.

Body Beast vs. P90X – Which is Better?

body beast vs p90x

Home workout programs have become common among people because of the daily tight work schedules and high gym membership costs. Home exercise programs are convenient, because you will not need to travel to the gym. Also, you can choose a program that will best suit your needs. There are two fairly common workout programs, which include the body beast program, and P90X. this article will compare the differences between body beast vs p90x, to better help you choose a program that fits your needs.

What is P90X?

It is a workout program that aims at gaining entire body conditioning, without concentrating on any one area of the body. It includes the X stretch, and Yoga X routines that will strengthen your arms, legs, chest, back, shoulders, as well as provide you with a cardio workout. This program will help you achieve overall general fitness, without focusing on specific body parts. It does not include bodybuilding exercises like serious weightlifting.

p90x

What is the Body Beast program?

This is a new workout program, innovated from the P90X program. Its main aim is to build muscle mass. This means that it focuses on specific body parts to strengthen those muscle groups. It involves intensive bodybuilding activities like serious weight lifting. It includes minor cardio workouts that are more in the p90x program. If you want to build lean muscle mass, the body beast program is the best option for you.

body beast program

Equipment Needed

When comparing equipment for body beast vs p90x, the body beast program will require quite a bit more equipment. For p90x, you will need a set of resistance bands, or dumbbells. You’ll also need a pull up bar. That’s all you’ll need to get incredible results with p90x. part of the p90x program includes pull ups and push ups, this is really the only time you’ll need the pull up bar. Everything else you will either use only your body weight, or the dumbbells.

For the body beast program, you’ll need a bit more in terms of equipment. It can be a little expensive if you get everything that the program tells you to. Also, you’ll need a little more space in your house for all the equipment. Things you’ll need are an EZ curl barbell, a set of dumbbells (preferably adjustable), a pull up bar, a stability bar, and an adjustable weight bench. You won’t need resistance bands for the body beast workout. I recommend all of this equipment if you really want to get the best results possible, but not all of it is necessary. You could get by with the dumbbells, pull up bar, and EZ curl barbell.

Workout Intensity

When comparing body beast vs p90x, you’ll see that there is a bit of an intensity difference in the workouts. In my opinion, the body beast program is designed to be more intense than P90X. Not to say that P90X is easy, because it’s not. But, body beast is really designed to break down the muscles in order to build them back up. Therefore, you’re going to need to push yourself to the max to get the best results. Whereas P90X is aimed at a more complete level of fitness, incorporating weight lifting, and cardio workouts.

Body beast workouts can last up to 45 minutes. This includes the warm up activities, and the short breaks during the workouts. Even though the body beast workouts are shorter than P90X, it requires a lot of energy, and taxes your central nervous system a lot. At the end of 45 minutes, you will most definitely be broken down.

body beast

Program Length

The duration of the program will be determined by what you want to achieve for your end results. You’ll see when comparing body beast vs p90x, both programs are 90 days long. Depending on what level of fitness you are at the start of each program, will determine how long you should do each program to get your desired results.

Which Program is Better?

When deciding between body beast vs p90x, it is important to understand the final results that you want to achieve. The p90x program is great if you want to maintain general body fitness, and achieve that aesthetic looking physique. The workout plan is pretty simple, and requires minimal equipment. If you would want to gain more muscle mass, then the body beast program is the better option. As far as the body beast vs p90x question is concerned, body beast is more serious about weight lifting. For me, that’s great, because as a man I want to build a muscular body. The body beast program will help me to do just that.

In all honesty, neither program is better than the other. It’s all about what you want to achieve as your end results. Comparing the two programs is like comparing apples and oranges, they’re both good, but they represent two different things.

Recommendations

So, if you haven’t figured out the point of this article by now, lets finalize our thoughts on the body beast vs p90x question. If you’re looking for a great home workout program that incorporates weight lifting, and cardio, then p90x is the better option for you. It will improve your overall fitness in a major way. And, if you want to lose weight, p90x is also a great program for that.

If you want to build a muscular body, and gain a lot of muscle mass, then body beast is the better option. I myself prefer body beast, because I love looking like I have a muscular body. Plus, I’ve found that the ladies prefer it as well.

Both of these programs are great home workouts, and will get you into great shape. Fitness is a journey that requires commitment, motivation, and lots of energy. It really all comes down to what you want to get out of the program to find out which one is better for you.

Get the Best Price on Body Beast Here!
Get the Best Price on P90X Here!

10 Tips for Fitting in Your Workout With a Busy Schedule

Work-Out-with-Busy-Schedule

As the years go by, people are getting busier and busier. Many still have time to go to the gym, but are they really getting the exercise they need? Personal trainers all think that people should exercise at least 20 minutes a day. However, that time frame doesn’t really appeal to many people unless they are doing something that they really enjoy.

If you feel that you are really busy, you need to remember that your health should always come first. No matter how many deliverable s you have, those will not mean anything if you cannot reap the rewards because of poor health. That is why you need to make time, even just 20 to 25 minutes a day for a workout that truly leaves out stronger, and healthier. A workout such as the Focus T25 workout program would be great for this.

But how can you fit it in your schedule?

Here are some tips that may help you achieve that:

Schedule your day.

The point of being busy is that you are doing too much. Have you ever considered what you were doing when you were doing it? Write down your daily schedule and see which hours and times you can sneak in a short workout. When you write down your schedule, you will see how much rest hours you actually have. Rather than taking that all for yourself, set aside a few minutes so that you can at least workout before you rest.

Do the most important tasks first.

When looking at your schedule, it is important for you to start with the most difficult tasks of the day. Studies show that people who start with the big commitments have less stressful days, allowing for more quality time with their families as well as some much needed alone time. Once you are done with the big tasks, you will not feel guilty about adding a workout in between your daily tasks.

Let go of the minor tasks on your to do list.

When you list down all of the things that you have to do, you will choose which ones are the least important. If you can afford to take those out, or spread them out over a longer period of time, you can squeeze in some exercise time instead.

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Delegate your work.

Most people are busy because they tend to take responsibility for all their work. Sometimes they lack time for themselves because they choose not to use their teams. Or, they are too hands on with their job. If this is the case, you must choose which tasks your staff can handle so that you can make time for yourself. Just make sure they are ready to work without you. Also, don’t put everything on them.

Optimize your chores for fast accomplishments.

Aside from work, people become too busy because of obligations at home. Like cooking, cleaning, or taking care of the kids or pets. To save time and leave room for exercising, you need to assess the work you need to do at home, and find a system that makes it faster, easier, and just as achievable. Do not skimp on cleanliness, or healthy eating. But, do find a way to do things faster. Like buy a slow cooker, assign chores to the kids, or find self dispensing feeders for pets.

Try out different types of workouts

Aside from arranging your schedule and choosing your best workout time, you can also test which workouts you like the most. You cannot just start going to the gym or running, and assume that it is the best workout. You need to test which one is the most engaging for you so that you will be less likely to give up. For example, the Focus T25 program is a fun and active whole body workout. It only takes 25 minutes, which means you can do it at any time of the day.

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Find the closest workout area in your vicinity.

If you are too lazy to go to they gym, find a gym that is extremely close to your house, or along your way home from work. this advice is given by most health experts because they know that people are not psychologically equipped to go to a gym that takes too much work to get to. If anything, you can even set up an exercise area at home, or use the office gym.

Start an exercise group at work

This is a new fad that has been going around in corporate settings. Companies are scheduling exercise sessions like PiYo workouts for their employees at the end of the work day. It is not mandatory to attend. If you office does not have this, you can start your own group for after hours exercise sessions.

Meditate for at least five minutes a day.

This last part is a great addition to your routine. You can do it anytime, anywhere. Meditating allows you to relax and relieve stress, allowing you to harness more energy that you can use for your exercise routine. A healthy mind and body is a great combination because you get more done.

These tips are essential in giving you a fulfilling schedule, that will allow you to work on your health, mind, and body. It is not too much to ask yourself for time that can be invested in giving you a long and fruitful life. The best part is that by balancing your work and exercise, you get to be more productive, enjoy life, and become a healthier individual.

 

 

How to Pick the Best Home Gym

home fitnesshome fitness

The Best home gym is usually the one with the most equipment available to help you reach your goal. That’s the obvious answer. That being said, there isn’t a home gym that is going to be ideal for everyone. If you’re going to buy gym equipment for your home, you need to make sure you do your research.

There’s so much information available online. From the manufacturers site, to forums, or simply a blog like this one which is giving you free information.

We’re lucky that we live in a day that we can order home gyms online. Dozens of the best manufacturers sell their equipment over the internet. And most of the time, the online prices are going to be cheaper than getting it from a store front. So, purchasing online not only saves you money, but time as well.

Steps to Picking the Best Home Gym

The main step in choosing the best home gym is by deciding what fitness goals you want to achieve. Do you need to lose weight? Do you need to gain muscle? Are you searching for cardiovascular workouts or do you want to lift some heavy weight?

Determining your fitness goals is probably the most important part of finding the best home gym for you.

The Space You Need

Next, look at the amount of space that you need for the home gym. You’ll have several factors to contend with, the size, and the weight. When you need to make the decision, look for the equipment that will best fit your space, and leave some room to move it around as well. More importantly, make sure it will fit through your door! I’ve made that mistake before. If you do those two things, you should be good to go.

best home gym

Best Home Gym Equipment

Next, before doing any looking, you’re going to need to figure out what you’re budget is. The higher price doesn’t necessarily mean the better the quality of the equipment. Yes, the best quality equipment can be very expensive, but there’s also some cheaper, quality, alternatives as well. This is why you need to do your research to find what equipment will allow you to get the best bang for your buck.

When you’ve figured out your budget, try to go with a well known brand that has been in business for a long time. Avoid bargain brand home gyms since they don’t provide the amount of equipment needed to get in a complete workout. Also they’re usually made of inferior materials which have a high chance of failing.

If you’re simply looking for cardio equipment, I recommend a treadmill, elliptical, or biking machine. There’s are space, and cost efficient. Also, the BOWFLEX PR1000 all in one home gym is very space efficient as well.

If you have more room, add in some dumbbells and a couple of machines, maybe even a cable cross over machine. You could also through in some yoga mats, like the ones you would get from the PiYo workout.

Motivation

Another thing to consider is the amount of motivation that you have. If you’re someone that isn’t capable of motivating themselves, then having a home gym may not be the right choice for you. When you go to the gym, it is easier to keep up with your workouts, because you put in the time and effort to actually go to the gym. But, this is much harder when you try to do this at home, where if you quit, you’re just a few steps away from being in your lazy boy chair.

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Assembly Required

When we purchase a home gym, some assembly is going to be required once it arrives. The amount of assembly and how easy the assembly is, isn’t always that clear. Make sure to check with the dealer about how much, and how difficult the assembly is going to be before purchasing. If the assembly requires you to be a rocket scientist, perhaps you should choose a different home gym.

Read Customer Reviews

This one seems obvious, but you would be amazed at the amount of people who don’t do enough research. Since you want to buy equipment that is probably very expensive, then it’s always a good idea to see what other users think about the product. This way you will have more of an idea of how good the equipment is, how it will suit your needs, what issues it might have, and so on.

This is another reason that buying, or at least researching, online is the smarter option when getting a home gym. There’s so much information available about whatever it is your buying. You can look just about anywhere and find information about whatever you want. All you have to do is put in the effort and find it.

Importance of Exercise & Proper Nutrition

Importance of Being Healthyhealthy living

Due to the increase in the amount of people who are developing health related issues due to their weight, people are finally starting to watch what they eat, and monitor what kid of lifestyle they lead. People are cutting out the junk, and making healthier choices in terms of what they eat. This is good news. Doctors and physicians everywhere are also recommending that people exercise at least 5 times a week, to help control their weight. But, staying fit demands a level of discipline that most people simply don’t have.

Eating healthy

Let’s just be honest; this just sounds boring. Who in their right mind would forgo a Hawaiian pizza for a vegetable salad? However, it may seem dull, but this could save you a lot of pain and money in the future. The young generation should eat and exercise properly today so that they can prevent loads of lifestyle diseases in the future.

A lot of websites claim to have the “secret” as to how you can stay healthy. I’m here to tell you that it’s really not that complicated! Disclaimer, consult your primary physician before making any changes to your diet/workout routine.

Here are my best tips for staying healthy:

1. Make sure you have a balanced diet

2. Make sure you stay hydrated by taking plenty of fluids, preferably water. There are a lot of benefits to this, from preventing headaches to making your skin smooth

3. Avoid processed foods and junk foods that may contain cholesterol

4. Consume enough fruits.

5. Watch the amount of sugar you take.

For more specific instructions, like wanting to know what type of omega supplements you need to take, you need to ask your physician.

Exercise Regularly

Everyone should really try to make exercising a habit, as it’s scientifically proven to have MANY health benefits, with nearly no negative effects.

People usually complain that it takes up too much of their much needed time to hit the gym or go jogging. However, surprisingly this isn’t the cases. If you’re dedicated enough, all it would take is a few minutes of your time to get your blood pumping. One can take up cardio, which would take anywhere between 10-30 minutes. You could also hit the gym or jog around your neighborhood a few times. All these work wonders. It is advisable that you exercise at least five times a week. If you’re looking for a great workout routine that you can do at home, check out any of my Beachbody workout reviews on this website.

Importance of exercising regularly

1. It keeps you fit and helps you manage your weight

2. It helps your control your body’s cholesterol levels

3. It strengthens your muscles, bones, and joints

4. It helps you relax and even have better sleep

5. It lowers the chances of you developing various lifestyle diseases such as diabetes( type 2), some types of cancers and heart diseases.

Studies have also shown that exercising helps when it comes to dealing with depression. It also helps you keep your mind off things that may be bothering you, thus ensuring that your mind stays healthy.

How often should you exercise?

It is recommended that you exercise about five days a week, for around 30 minutes. You should make sure that you do moderately intense activities every day, and a few days a week, do extreme activities such as lifting weights, sprinting and the like. Alternating these two will give you great results.

However, exercising should go hand in hand with proper nutrition. If you want to burn fat or gain muscle, eating right gets you 80% of the way.

If you have any questions for me, please don’t hesitate to look around my blog, or leave a comment. I’ll respond to any comments as soon as I see them.