Sources of the Free Radicals that Age You
If you have any interest in how your body is aging – and I would think everyone over the age of fifty will pay a lot of attention to this question, then you should learn a little something about the Free Radical Theory of Aging. If you’ve never heard of free radicals, I can assure you that they are not politically motivated, but are quite distructive never the less. Free radicals are unstable or damaged molecules that need to steal an electron from another nearby molecule in order to restablize themselves. In so doing they create another unstable molecule and the cycle repeats – creating a chain reaction that damages the systems in your body starting right at the cellular level.
Antioxidants are nature’s answer to free radicals. These are molecules that are capable of donating an electron to a free radical without becoming unstable themselves. They halt the chain reaction and prevent the damage.
Our bodies are machines and like other machines, the breakdowns start small (at the level of our cells) and build up until systems – like our immune system or respiratory system or nervous system – can no longer function properly with so many little bits of them clogged with cellular garbage and just not working properly.
But where do these damaged molecules – these free radicals come from? Two places actually. We pick them up from the outside world through sources like air pollution, drugs, toxins like cigarette smoke and pesticides. We also make them ourselves, because the necessary chemical processes that run our bodies porduce by-products primarily as oxyradicals- free radicals.
Our bodies make free radicals in different ways.
Out metabolism burns oxygen to create energy. Ideally we would completely convert oxygen molecules to water, but there are by products – free radicals.
Our own white blood cells use oxidants to combat viruses and parasites and bacteria and chronic infections will expose our tissues to free radicals. Some processes that break down fatty acids and other molecules can result in hydrogen peroxide escaping from the antioxidants that should have broken it down, and damaging other cells.
Out bodies produce, free radicals in millions of and millions of cells and do it almost constantly. Luckily we also have the ability to produce the remedy in the form of powerful free radical scavengers like CoEnzymeQ10 and Glutathione.
The final process through which our body produces free radicals – that age us – is the same process that’s also one of our primary defenses against drugs, pesticides and other toxic foreign chemicals. There is an enzyme called cytochrome P450 which our body uses for this job, but in calling up a supply of this enzyme, the body also produces oxidants – more free radicals. You can see what a double whammy drugs, pesticides and external toxic substances are- not only do they damage us in and of themselves, it ages us to fight them.
With the abundance of oxidants available to damage our cells and age us, it’s important to ensure that we promote the production of antioxidants to fight them. They are among our best anti-aging and immune supporting defense systems. Among them C0Q10 and glutathione are incredibly important antioxidants to combat the damaging effects of free radicals.
Anna Ruth loves to write about health and her articles cover a wide range of subject from gluathione supplements to anti aging supplements
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Sciatica Pain Relief: What You Need To Consider
Suffering from a painful condition can make a person’s life an absolute misery. Pain is something that is very personal and different people have different ways of coping with it. When you suffer from a condition such as sciatica pain can be indescribable. Sciatica occurs when the sciatic nerve which runs from the lower back, down the buttocks and into the legs becomes trapped. The pain that people suffer when this happens can be enough to knock them sideways. If you have sciatica which you do not know about their pain relief what follows are some ideas.
Painkillers are probably the most obvious form of pain relief for sciatica. Most people’s doctors will prescribe these as an initial measure in treating the condition. Some people living their lives on painkillers is not suitable so they look for alternative treatments.
Muscle relaxants can also be used on people who are in a great deal of pain due to their sciatica. Whilst these can work very well people who take muscle relaxants can become very sleepy. This can make working and driving virtually impossible.
Gentle exercise each day can help to combat the pain of sciatica. The worst thing a person with sciatica can do is to remain immobile. Even if it hurts to walk you should try to exercise a little each day. Doing this over time can help a person to cope with sciatica pain on a daily basis.
You might find that using compression packs acts as a painkiller for your sciatica. It does not matter if the packs are hot or cold as both can work just as well. In actual fact using a combination of hot and cold packs can be very useful. Ensure that you do not get burnt from the pack by wrapping them up before you apply them to your body.
Extreme cases of sciatica may require a person to have surgery on their sciatic nerve. Surgery is never a first option and will only be used in cases where a person is in severe debilitating pain. So do not assume that because you have sciatica you will have to have an operation.
If you have sciatica or believe that you have it you should speak to a medical professional to get it diagnosed. Once you’ve done this you can then look at the sciatica pain relief options that are open to you. Being positive and trying different options can help you to find one that works well for you and relieves your pain.
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3 Simple Ways to Bust a Plateau and Get That Fat Coming Off Again!
You seem to be doing all the same things you were doing a while ago to get great results, but now your efforts are going unrewarded?
Sounds to me like you have hit the dreaded plateau!
The reason is generally simple – you have become accustomed to the training plan you are on and need to shake things up a bit.
If you are running 3 miles, 3 times a week, you will need to do something different, or at least increase the intensity in order to keep seeing results. Our bodies are great at becoming efficient – so we need to outsmart it by continually adding new challenges.
The fact that you are doing the same thing that you were is the key – our bodies adapt to the stresses imposed upon it, so it has adapted to the demands you were placing on it 6 weeks ago, and now needs more to keep moving forward!
We can alter several aspects of our training: Frequency, intensity, time (duration) and type (handy acronym: FITT!).
If you are training with resistance, you should never follow the same programme for more than 4-8 weeks (very fit athletes at the lower end of the scale, beginners can go for longer) before you must change at least some elements of the programme, using the FITT approach mentioned above.
You also need to remember that a programme is designed to be progressive – so for the 4 or 8 week cycle you want to ensure you are gradually increasing your workload. If you are lifting the same weights at the end as at the beginning, or doing the same reps, then you are working out less hard at the end in theory, as you should now be fitter! Harder variations, heavier weights, more reps are all great options and the specific progressions will change depending on your specific goals.
When you move to a new programme, you don’t have to change everything all at once, but make sure you change a significant element: for example you can use different exercises, or use the same exercises but a different rep range.
When it comes to nutrition, things can be a little more complicated! And if your fat loss results are stalling I would definitely encourage you to tweak the nutrition first.
I’m sorry to have to say it to you, but it is highly likely that your results have probably stalled because of calorie creep! At the start of your new regime you were super-motivated and extra strict on all those little things. We tend to focus on the big changes, but the little things really do add up! Fat loss will stall if you let those calories increase as you get more relaxed, or develop the ‘I deserve it’ mentality.
So watch the ‘treat creep’! In addition, as you lose weight you actually need fewer calories in order to keep losing: the lighter you get the harder it becomes in that respect. By increasing lean muscle through resistance training and by increasing your metabolism by using resistance and intervals, you can ensure that your body is in prime condition to burn more calories, even at rest. But you still need to be careful that you are not letting those extra calories sneak in.
Remember that successful fat loss is not about a temporary ‘diet’. It’s about making long term lifestyle changes that are sustainable. You need to find a way to live around your body’s needs – unfortunately we need far fewer calories than we could very easily enjoy in our indulgent society. Everyone is limiting their intake to some extent, so don’t feel that this is unfair – it’s just a part of life, so accept that as a fact and move on! To get you to your dream body and to ensure you stay there for good you need to keep things in balance.
The important thing is to look at the entire picture: training, lifestyle activity, nutrition, sleep and recovery. If you are not seeing results the answer is ALWAYS in there somewhere, and usually we know exactly where if we are honest with ourselves!
Three Key Things To Do If You Feel You Have Hit a Plateau:
1. Identify what action you are taking in each of the key areas mentioned above, and identify if you have let one or more of them slip.
2. Take control, rather than falling into the ‘victim’ trap. Be honest with yourself.
3. Make a few tweaks and see the results flood back. Usually a few tweaks are all that you need – avoid going all out to change everything, this can be counterproductive.
Take an honest look at what you are doing, and where you could push a little harder – it is often a case of a simple switch (such as more veggies instead of starches or herbal tea instead of a full fat latte) or taking something you are treating yourself to daily (a cereal bar, a dessert) and ensuring you only allow it once or twice a week.
Caroline Radway is a certified Personal Trainer who wants you to get the fitness and fat loss results that you deserve. Using cutting edge approaches plus those that have stood the test of time, she has developed her M.I.R.A.C.L.E Success System and S.I.M.P.L.E. Nutrition System that are proven to get results, fast!
Find out more by joining the free member site for resources and ongoing advice => http://carolineradway.ning.com .
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Muscle Building
You’ve read all sorts of tips and advice about how to build some meaty muscle. You’ve probably even heard it directly from a gym instructor or maybe an older cousin who had his own six-pack stories to tell. Truth is, whether you’re a hardgainer or a regular gym buff with a lot of muscled dreams, there could only be three things to remember.
First, eat the right foods in the right amounts. If you’re going to build muscle, you’re going to need a lot of that stuff that muscles are made of – protein. Everything from drinks to desert should be protein-based to make sure you’re getting as much of this power nutrient holed up in your body. Protein-rich food include meat, the darker ones being the richest, nuts and seeds, tofu, eggs, milk and cheese. If you’re unsure just how much protein you need on a daily basis, take your body weight in kilograms and multiply it by .8 or in pounds by .37. Whatever amount you come up with must be distributed in numerous servings all through out the day.
While proteins supply the building blocks of muscle, carbohydrates propel their growth. This is important for all muscle builders to realize because when carbohydrates are insufficient, the proteins will not be fueled enough to reach their maximum potential for manufacturing muscle fibers. Besides, when the body cannot create sufficient energy from carbohydrates, it will start utilizing protein deposits which, of course, further limits muscle growth. Thus, when you want to build, build with these two together. However, for those who typically metabolize their food faster, hardgainer supplements will help fill in the gaps.
Second, lift the right weights the right way. Lifting too light will give you endurance while lifting too heavy will enhance your power. But since you want to be growing muscle, pump the iron you can’t pump any more than six to eleven times each set. This is the standard weight that will get your body manufacturing those muscle fibers that in the long run create the bulk.
Free weights also work better than machines because they allow you to achieve an ideal body form for each movement to be performed with precision. This is, of course, important because a bad form predisposes you to injury and even eats away at poundage already gained.
Third, lift with the right variations. Three weeks is all it takes for your body to adapt to anything new so if you want to keep that muscle growing, you have to catch it off-guard every now and then. Your muscles grow in size to compensate for the additional stress you put it through. When the level of training is invariable, your body will stop interpreting it as stress and stops responding. It will find no reason to compensate, consequently, the muscle stops growing.
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States Get Tough On Chunky Monkey State Workers
“Hey state workers! You’re fat, you smoke and we’re not going to take it anymore.” So says your state and health insurance company. Whip out your wallets because your rates are going up.
North Carolina: Obese state employees will face higher rates starting in July 2011 and smokers’ health insurance rates will go up in July 2010.
South Carolina: Smoking state workers will start paying an additional $25/month on their health insurance beginning in January 2010, much like Kentucky and Georgia.
Alabama: Gives non-smokers a discount, but doesn’t raise rates on smokers.
Yes, America is fat and has a nasty smoking habit, but is it right for state governments and insurance companies to penalize them?
Why do people buy health insurance? In case they need a doctor. DOH! It’s a business transaction. Insurance is a service for which the employee pays a fee and in exchange for that fee the employee has every reasonable expectation to receive necessary medical attention when needed. Then somewhere along the way the insurance companies said, “Hey, wait a minute! We’re not rolling in enough dough and the CEO is expecting that $3 million bonus this year. We need to raise some more cash.”
Employer health plans (state or not) are group plans. Group health plans may not discriminate against unhealthy employees. (That may vary by state, but in CA they can’t.) I’m no health insurance expert, but from what I’ve been told by several insurance representatives when I was looking for my own private health insurance, they (employers/insurance companies) can’t charge an unhealthy person any more than what other members in the group are paying.
I personally think they’re strolling into a gray area when they penalize an obese person and give discounts to “normal” people. That is preferential treatment. What about super skinny people with anorexia? That’s unhealthy, but they don’t charge them any more.
Smoking is different. Smoking is a non-life essential activity. Obesity is a result of eating, a life essential activity. Ok, there may be other contributing factors like not enough exercise or not eating the right foods, but keep reading…
When the government had a sneaking idea that cigarettes were bad for people, they said no more tobacco ads on TV. Years later the government took the tobacco companies to court when they found out they were spiking cigarettes with additional chemicals.
The government doesn’t penalize a vehicle owner because his ride only gets 10 mpg because that’s just how cars were built. Instead, it goes to the manufacturers to say you guys need to start building cars with better gas mileage.
But what about food? What about all the fat, sugar and salt food manufacturers slip into the food we eat? Fast food joints are no different. Then they wrap it up in pretty packages and put ads on TV and tell us over and over again how good it tastes and how quick and easy it is to prepare.
Where’s the government now? Why aren’t they pulling food ads from TV? Why aren’t they going after manufacturers for putting stuff into food like they did with the tobacco companies?
They are going after the wrong end of the problem. The FDA pulls drugs off the market all the time because they make people sick or worse, dead. People are getting diabetes, high blood pressure and heart attacks from eating the stuff these food processors create, but instead of going after the processors, they’re going after the people who got sick from eating it by raising their health insurance rates. That’s backwards.
If your state’s riding your fat butt about being overweight, you’ve got until the next enrollment period to get back into shape. Oh, and you can forget about a gym membership. You can’t afford it because the state furloughed you, remember?
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Exercise: Circuit Training
If you are looking to boost your metabolism so you burn calories faster and build and tone the muscles in your entire body in a fast and fun workout, then circuit training may be for you.
As the name implies, circuit training involves moving through a predetermined sequence, or circuit, of exercises. These exercises are performed one right after the other until the entire circuit is completed. This is a vast departure from traditional forms of resistance training where an exercise is performed for a certain number of reps followed by a short rest and then another set of the exercise is completed until the desired number of sets is completed. Then the individual would move on to the next exercise and repeat the process.
Generally speaking, people have been instructed to perform 3 sets of any given exercise for 8-12 reps. Circuit training offers a radical change from this methodology. Individuals who have been following more of a traditional approach should find that circuit training is a welcome change. Since the body adapts very quickly this change is often exactly what is required to “shock” the body into producing results.
One of the reasons why circuit training is effective is that it involves less rest in between sets which serves to increase the intensity of the workout because you will probably be doing more work in less time. This movement from exercise to exercise also produces an aerobic training effect which can burn more calories. Remember, increasing the intensity means increasing the opportunity for results.
Circuit training takes planning. You have to know what exercises you will perform and in what order and the amount of resistance. This is often difficult in crowded public gyms where the equipment is always in use. It may be better to use machines that only require you to move the pin to change the weight than to use free weights that involve more preparation. You must take these factors into consideration when planning your workouts.
To make this planning easier, keep it simple. Try to progress from larger muscle groups to smaller ones. Using this strategy it would be effective to do legs first, then chest, back, shoulders and arms. Choose one exercise you like for each muscle group and perform 8-12 reps and then immediately move on to the next exercise.
It would be best to stick to compound multi-joint exercises for the major muscle groups when constructing a circuit training regimen. Squats and leg press for the quads, bench and incline press for the chest, chins, pulldowns and rows for back are all examples of excellent choices for your program. Due to the nature of the workout and the fact that you will have little or no rest between sets, keep the poundages light and manageable at first. You can increase them later if you wish as you get the “feel” for this type of training.
You can also split your circuits up into upper and lower body days. On your lower body days you would do quads, hamstrings, calves and abdominals, as an example. Your upper body circuit could consist of chest, back, shoulders, biceps and triceps. These workouts are intense so it is very important to “listen” to your body to ensure that you are not overtraining.
These circuit workouts are intense. They are tough on the body and challenging. Use them for brief periods where you want to burn fat and gain some lean muscle. Circuit training is terrific as a much needed break from your regular routine but, as with any other form of training, it is best to use circuit training in cycles. A 4-6 week cycle of this type of training may be exactly what you need to give your body a “kick”. Then when you return to your usual workouts, you will feel refreshed and motivated.
Michael Russell
Your Independent guide to Exercise
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Exercise Beats Diet
by Jason Myers
Visceral fat, sounds evil doesn’t it? It’s the layer of fat that surrounds the inner organs of your stomach. In layman’s terms it’s your “beer belly” or “beer gut.” Excesses of fat are risk contributors for heart disease and Type 2 diabetes.
What causes stomach fat so vital over other kinds of body fat are the inflammatory molecules that visceral fat produces and releases into the bloodstream. These inflammatory molecules circulate through the body and can generate a condition known as metabolic syndrome. Metabolic syndrome shows with symptoms like elevated blood pressure and decreased HDL cholesterol.
The primary and most usual suggestion to combat metabolic syndrome is to create changes in lifestyle, specifically to decrease calories in the diet and increase activity levels. A recent research by the University of Illinois has shown that exercise alone may be just as effective as the mixture of diet and exercise.
The twelve-week research was done on rats in four groups: a sedentary control group, a diet-only division, an exercise-only division, and a group that combined a low fat diet combined with exercise. The only big differences in the visceral fat in the mice at the conclusion of the study were seen in the two divisions that included exercise. Albeit the exercise-only group kept a high fat diet, the exercise proved to be sufficient to reduce the inflammatory abdominal fat.
This is encouraging news for people with a “pot belly” who are starting to display symptoms of metabolic syndrome. The exercise series devised for the study was at a very unexceptional level. The human equal of the exercise would be a 30 to 45 minute stroll five days each week. The same amount of exercise is recommended by the U.S. Department of Health to reduce the danger of other chronic illnesses.
Health advantages can be obtained for most individuals by engaging in physical activity. This study furthers that claim by presenting direct connection between exercise and decreased belly fat. It’s just more evidence that you should make time in your life for a bit of physical activity each day.
Jason Myers is a professional writer and he writes mostly about diet and fitness news. He’s also interested in giving diet tips for everyone.
Make Your Weight Training Program Work For You
You’ve seen enough action flicks to know you want the same body as the hero who gets the girl-now you’re taking the next step by enrolling in a gym and getting a weight training program to get you to your goal. Read on to get the best muscle building exercises and facts that will help you understand your body better; effectively putting substance on your workouts.
There are two philosophies in weight training: the high intensity training and the periodization program. The main difference between the two is the time and aggression that you hit each session with. High intensity focuses on short and highly charged workouts with emphasis on drills that you need to do until failure (unable to lift weights because of sheer exhaustion). Periodization is training over a period of 2 to three months; wherein you will do light, medium and heavy training for three weeks per level.
If you are unsure which is a better method-it is both. They have advantages and disadvantages and the best approach is to take the parts which works for you and integrate it into your regimen. Always keep in mind though that you will need to vary the exercises and weight loads often because your body remembers the pain you subjected it to and it will prepare for it. When it becomes familiar and complacent, the workout will not be as effective as before.
Aside from weight training, the two other factors you need to concentrate on are rest and nutrition. Now I know they are an unassuming pair and more often than not, new and overzealous trainers put them at the bottom of their priority list. However, you cannot expect the best results without giving proper attention to them. For instance, when you train and put tears in your muscles– rest is what repairs and builds up the tissues to be the bigger and stronger than before. If you train 4 times a week, getting good sleep the rest of the days will benefit you.
For the best muscle building diet, consume food that are rich in protein and carbohydrates. This will fuel your workout sessions and give your body the nutrients it needs as you put yourself through grueling activities. Your calories should come from lean meat, fish, eggs and the like instead of food high in fat content. Also include protein shakes and recommended muscle supplements that will help your body.
Before you start your training, always make it a point to warm up and stretch thoroughly. Doing so prepares your body for the upcoming physical strain and furthermore enhances your performance. Stretching increases the body’s temperature as well as flexibility and blood flow to vital organs in your body. Stretch before, during and after workout sessions.
Cardiovascular workouts are of utmost importance to your body’s health. Of course if you are just beginning and aim to bulk up, you will need to refrain from too intense aerobic exercises. Set aside an hour a week for light running and sports. When you get nearer to your weight goals however, increase your cardiovascular exercises.
A perfect weight training program is the holy grail of all bodybuilders and professional trainers alike- much desired but few take the effort to see it through. And while mistakes may litter the path to the amazing physique of your dreams, with determination and persistence it will not fail to come.
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Fat Loss Tips – A Few For You To Consider
There are many ways in which you can help your body to lose fat. However, before you actually do decide to go on any kind of program or fat loss tips you will need to talk to your doctor or nutritionist first. This is to make sure that your body will be able to cope with the changes that you are planning to make. Certainly as you start to lose the fat, you will start to notice difference in the way you feel and look.
Some people have found that simply by changing what is in their diet they can lose the fat that their body has stored. Although for some people, actually losing fat is easy, for others it can prove to be somewhat of a challenge. One of the first steps that one should taken when changing your diet should be to eliminate all fatty foods from your diet. By doing this your body is not only taking in less fats but you will have far less fat that you will need to remove. Also reducing the amount of salt you consume each day can also help and eating more green vegetables and those with less starch content can help improve your situation.
If you are not currently doing any form of exercise, then the next thing that one should be considering is adding some form of exercise into your daily routine. You do not need to go overboard just taking a walk each day could effect just how much fat you do lose. However, if you already have a regular exercise regimen in place, then thing about doing more cardio vascular type exercises. These have been shown as being extremely effective in helping you to lose body fat a lot more quickly. But you do not just have to do these kinds of exercises there are plenty of other types worth considering.
It is important to remember that your body needs muscles in order to support the joints especially when doing cardio exercises as considerable strain is being placed upon them. Therefore if you are able to include some form of weight or strength training in to your exercise regime also. These particular exercises will not only help to build up muscle and provide the support that your joints need, but you will find that more muscle mass helps to burn off fat more quickly as well.
A great way of ensuring that you lose fat but also increase muscle mass is by ensuring that your diet contains foods which have high levels of protein in them. If you are unsure just how much protein, it is your body needs then discuss the matter with your doctor or nutritionist. Plus you need to make sure that your body is being supplied with protein every three hours and that you have some protein prior to going to bed.
It is vital that you also start to drink plenty of water if you want to get rid of fat that is stored in your body. A person looking to lose weight or fat effectively should be drinking around 100 fluid ounces of fresh distilled water each day. This will help your body to actually remove unwanted toxins and waste that can cause you to retain fat. Plus it provides a good kick-start to any fat loss program and makes achieving your results much easier.
Because the body is made up of around 70% water, you need to drink plenty to ensure that it remains well hydrated. This in turn will help to ensure that the body functions correctly throughout the day. Plus although your body is able to cope quite well with food for a period of time, it finds it much harder to cope if you are not getting enough water. Also, drinking cold water is a great way of helping to eliminate the hunger pangs you may feel when you make changes to your diet and reduce the amount of calories you consume. Also, water is actually the ideal way of helping the body to eliminate unwanted fat as well.
Above we have shown you the best ways when it comes to fat loss, but if you want, you could try using supplements as well. However, you need to be wary as not all supplements are approved and may contain ingredients that could actually be detrimental to your health. Certainly, there are some, which contain ephedra that are harmful to anyone who suffers from heart or other medical conditions. So be wary and discuss the possibility of using such supplements with your doctor first.
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Get The Most Effective Ways To Build Muscle Fast
Many times people work out to shed the pounds and maybe lift some weights when they’re feeling extra industrious that day. What about you? Is this you or do you belong to the rare breed who are up for the challenge of packing on some serious muscle? If so, then read on to find effective ways to build muscle fast.
Building muscle mass is both a challenging and rewarding endeavor to take on. You will need tenacity and patience in the daily rigors of ensuring you reach your weight and size objective. Many times people think that spending every spare minute in the gym is the best way to accelerate muscle mass growth. This is not only untrue but doing so can even be harmful to your body. Workout sessions should only last around an hour for 2 to 4 days a week. The days in between should be dedicated to getting you plenty of quality rest which allows torn muscle tissues to be mended and developed-an important aspect in bodybuilding.
When exercising, use power in lifting the weight and control in lowering. This will increase your body mass, stamina and strength. Always ensure that you have a correct form so that you don’t risk injuring parts of your body. Many times, all it takes is a shift in position to improve the quality of the whole set of drills.
Gym instructors will often start you off with lower weights and higher repetitions. As your body becomes more used to the physical strain of your regular workouts, gradually increase the weights you are lifting. The key to muscle development is to continually challenge your body to push its perceived endurance capacity. Have a spotter or professional trainer nearby to assist you especially in the heavier loads. Do not compromise your safety when working out.
Anyone who has attempted to work out in the past knows the familiar face of muscle soreness and it is felt in the next few days. When certain muscles are especially sore, do not exercise them until they feel normal again. They need to be restored properly but you can train the other muscle groups in the meantime. For example, train the chest and biceps one day; then work out your back and shoulders another day. A 1 to 2 minute rest in between sets is advisable.
If you plan on losing weight, maintain a high cardiovascular, low calorie diet; for building muscle mass you need a low aerobic training, high calorie diet. Yes, it’s time to chow down some serious calories-around 3000 units depending on your particular body type. Don’t go and binge on food high in saturated fat. Go for a diet rich in protein, carbohydrates and fiber. Study the market on recommended muscle building supplements and protein shakes that you can consume to pack in the essential calories and nutrients you need daily.
Do not be taken in by every fad and promised benefit of fitness products and programs out there. Remember, many are the ways to build muscle fast, but you have only one body to keep. Take care of it and it will take care of you the rest of your life.
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Bodylastics Resistance Bands
