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The Importance and Purpose of Stress


The Importance and Purpose of Stress

You hear a lot about the bad things associated with stress these days. Too much stress causes a plethora of problems that are bad for both our mind and our body. It's largely a symptom of the world we live in, with all of its pressures. Of course, stress is a natural, physiological response that is important, in spite of the issues that it causes when we experience stress in abundance.

Perhaps the biggest issue with stress isn't necessarily the source of stress, but rather the way that you respond to that stress. Let's take the remainder of this article to discuss stress in more detail—why we experience it, how it benefits us, and how it can harm us.

Stress is complex. It's not only a psychological feeling, it represents the physiological way that our bodies respond to stressors. Although physical and psychological stress may seem very different on the outside, our bodies react to them in the same way.

What is Stress?

Stress is a feeling that you get when you consciously or subconsciously feel that you are unable to meet obligations and expectations. It's a feeling that you get when something inside of you tells you that you can't do something.

What Are the Different Kinds of Stress?

There are different forms of stress. Some people experience chronic stress, meaning that they are plagued by such feelings that leave them drained. Sometimes, stress is episodic, meaning that it comes and goes as a result of certain psychological, social, or physiological cues. Acute stress is also a problem that some people experience. Acute stress is when things that elicit a stress response have a larger effect on an individual than they should.

Everyone has their own stress profile, and have their own reasons why they get stressed. Stress can be categorized into two forms: Extrinsic and Intrinsic stress. Extrinsic stress is the result of factors outside of yourself, like when you have a big project or presentation due at work, or you're flirting with someone that you're attracted to. Intrinsic stress is stress that is the result of things going on inside of your own head. Perhaps you've built walls inside yourself that you have to overcome to be social, for example. Or maybe you find yourself questioning your self-worth. These are forms of intrinsic stress.

Your feelings of stress actually represent physiological changes that are going on inside your body in an attempt to help you deal with stressors. These physiological changes are associated with what is known as the fight-or-flight response. When you feel stress, your sympathetic nervous system activates. The sympathetic nervous system gets your body ready to deal with immediate issues, whether you are risking life and limb, or feel anxiety about an upcoming exam.

When you feel stressed, your body responds in a system-wide manner. When stress activates the sympathetic nervous system, your body experiences a veritable flood of Hormone and Neurological response, all designed to help you overcome that stress.

What Are the Phases of Stress Response?

Stress response can be divided into three different phases:

Stage One: Alarm

The first response to stress is alarm. Alarm represents the recognition of a perceived threat, which initially activates the sympathetic nervous system response. During this phase of stress response, the brain sends signals to systems all throughout the body to go on high-alert. This response is mediated by the Hypothalamus, which is considered the “control center” of the human brain. An important part of the alarm phase is the activation of the adrenal glands, which produce cortisol and other stress hormones.

As these signals circulate through the body, they encourage a wide variety of changes. For example, stress primes your circulatory system to send oxygen to the skeletal muscles and brain, and it speeds up the lungs and heart. At the same time, your body's baseline functions, such as digestion, slow down. This is your body's way of getting you out of a threatening situation, temporarily sacrificing your normal function to get you out of harm's way, or stir you to take action. Your body also sends energy in the form of glucose to these organs, getting you ready to put it all on the line, if necessary.

The issue with the way that the body prepares for stress, is that there isn't really a meaningful mechanism for the brain to differentiate between different forms of stress, whether that stress is menial or life threatening, minor or major. Stress developed as an evolutionary response, and it is present in all complex animals. The fact that physical and emotional stress are handled in the exact same way by the body is a hold-over from our ancestors. The body's response to psychological stress in the modern world, therefore, can be overkill, to say the least. This is why many people feel overwhelmed by stress, and we've all likely felt this way at some point or another.

Stage Two: Resistance

The second phase of stress is resistance. During this phase, your body has prepared itself for response, giving you the tools to respond to stress. Your brain has altered your physiological priorities for action. During the resistance phase, the Hypothalamus initiates another Hormone Cascade designed to amplify and enhance your response to stress further. During this period, the Hypothalamus secretes three important hormones, known as Thyrotrophic-Releasing Hormone, Growth Hormone-Releasing Hormone, and Corticotrophin-Releasing Hormone.

This phase of stress response is designed to keep your body adapted to ongoing stress. This second phase heightens the body's preparedness in a variety of ways, all designed to protect you in a high-pressure situation. For example, the body starts catabolizing proteins and fatty acids into glucose. This provides energy to your muscles, even if you don't have carbohydrate energy immediately available. Also during the resistance phase, the body increases salt and water retention to protect you in case you start bleeding or are seriously hurt.

Another aspect of stress response is that the brain suppresses sensations of pain so that one can make it through a stressful situation alive and in one piece. This is why, for example, if you get in a fight or a car crash, you will likely underestimate your pain levels until after the damage is done.

Again, these changes are designed to keep us alive and to help us win fights or run away, but we also respond with stress in myriad of situations which are far more benign.

Stage Three: Exhaustive

The third phase of stress is exhaustive. This is the body's response to long bouts of stress or chronic stress, which are different than a stressor which can be dealt with quickly. It is this form of stress which can be most detrimental to health and wellness, because the body functions optimally when it only activates sympathetic response when needed, rather than leaving stress “on” all the time.

Exhaustive Stress is the result of extended periods of excessively high pressure and alertness which inhibit health and wellness. Exhaustive Stress will eventually lead to a condition known as Adrenal Fatigue, in which the body is no longer able to produce enough stress hormones, and this also drains the body of the resources necessary to produce other hormones such as HGH and Testosterone which are associated with healthy and optimal function.

Exhaustive Stress can be divided into two categories, although the body will respond in the same manner. Some people experience this form of stress for an explicit reason. For example, military personnel can experience Exhaustive Stress as a result of long-term high-stakes situations which necessitate peak performance.

The second category belongs to ordinary people that experience exhaustive levels of stress as a result of their body's chronic over-response to everyday stressors or psychological stress. For example, people with PTSD or high levels of anxiety can be so on edge that their bodies spend an overwhelming amount of time in a stress phase, putting undue pressure on the body. Also, many people experience exhaustive stress as a result of issues such as chronic pain. Stress is not only psychological, but physical, and the body responds to physical pain with a sympathetic stress response.

Exhaustive Stress weakens the immune system, as stress response is designed to protect one against immediate threats. The catabolic processes which create energy from protein also eat away at muscle tissue, depleting strength and reducing energy levels over time. The body also loses its ability to produce hormones effectively, which can actually leave you more susceptible to pain over time. Exhaustive stress is dangerous and significantly increases mortality risk from a variety of sources if not dealt with appropriately.

Healthy Stress Associated with Enhanced Performance

Although too much stress is obviously very bad, experiencing just enough stress can be extremely beneficial, which explains why human beings still experience stress. Stress is designed to be a temporary response to “get you into the game.” It gets your body and mind ready to take action. If you don't experience any stress, you aren't ready to do what you need to do, but if you have too much stress, you lose everything beneficial about stress and only experience the negative aspects of stress.

Of course, psychological stress is more multifaceted than we've described in this article, but this provides a rough sketch of how stress “works.” There are many different types of stressors, and different people obviously get stressed about different things. For example, some people experience stress as a result of difficult tasks, where as others experience stress as a result of simpler, more repetitive tasks. Some people experience existential anxiety, whereas others experience excess stress as a result of social interactions.

Stress is Not Always Tangible

As a result of both the complexities of modern life, and the complexities of the human mind, not all stress is the result of events in our day-to-day lives. Unlike most animals, we have an internal dialog, and internal hopes and dreams, and our stress can actually be the result of things going on inside of our own head rather than our response to the world around us and our preconditions. This is one of the reasons why human beings are so susceptible to stress—our brains and our culture have evolved in a way that can potentially cause our natural, evolutionary response to stress to work against us.

How to Deal With Stress

Part of learning to deal with stress is learning about what causes it, and how our bodies and minds respond to stress as a single unit. Many patients can learn to deal with stress through cognitive behavioral therapy. Others benefit from physical activities that relieve stress such as exercise or yoga. Because the body and mind both respond to physiological stress response, taking steps to relax the body can relax the mind. The reverse is also true, which is why meditation and cognitive therapy can also relieve symptoms of physical stress.

Hormone Imbalance also both contributes to stress, and is a side effect of Adrenal Fatigue and Exhaustive Stress (which, in many ways, are one in the same). Excess physical and psychological stress cause the body to favor hormones which benefit the individual immediately, while limiting the body's ability to produce hormones associated with homeostasis and balance, such as Growth Hormone and Testosterone. Long term, extreme stress drains the body's ability to effectively produce all of these hormones, leaving the patient in an even more dire state.

Manage Stress to Improve Health and Wellness

Controlling stress is one of the key factors of living a healthy life. If you are having trouble with stress, and your personal efforts aren't enough, it would benefit you greatly to visit a life coach, psychologist, or even a fitness, nutrition, or wellness specialist. There's no reason to let yourself be eaten alive by stress, when there are things you can do and people you can talk to that can help you. Learn to master your stress for a happier and healthier life!

23 October 2014

Alcohol Appears to Impact Sperm Quality


Alcohol Appears to Impact Sperm Quality Based on Consumption

It has long been known that alcohol has a significant effect upon human sexuality, especially in males. For example, there is strong evidence that the abuse of alcohol has powerful effects on erectile function and libido, and that it also suppresses Testosterone Production. New research, conducted in Denmark, suggests that Alcohol use also has a direct impact on sperm quality, and at drinking levels that are somewhat lower than you might expect.

In this study, a total of 1221 men were examined, all of which were no younger than 18 and no older than 28. In Denmark, all men are required to undergo a physical in order to assess their ability to serve in the Danish military. Men are technically conscripted to military service in Denmark, but in the end, only less than 10% of their military is drafted. These physicals do provide a host of medical data which can be used for clinical analysis, however.

Part of their physical is oral, and patients were asked about their history of alcohol use. Participants were asked the following questions regarding their alcohol use:

  • How much alcohol did you drink in the last week?

  • Is this level of alcohol consumption normal?

  • How often do you engage in binge drinking (more than five drinks in one day)

  • How many times have you been inebriated in the last month?

During their physical, the participants were also encouraged to voluntarily provide a blood sample and semen sample for analysis. These samples were diagnostically analyzed in order to provide a snapshot of both the hormone balance (via blood sample) and the sperm health (via semen sample) of the participants.

How Much Do Young Men Drink in Denmark?

The data shows that young men in Denmark drink quite a bit. Overall, participants averaged eleven drinks in the previous seven days. Out of all of the men, almost 60% were inebriated more than two times in the last month, and nearly two out of three had went out on a binge at least once in the last month.

How Does Alcohol Affect Sperm Quality?

Based on the data, there appeared to be no direct link between the amount of alcohol drunk or the amount of binge drinking performed in the prior month. This seems to suggest that alcohol itself does not have any long-term effects on sperm quality. On the other hand, men that drank in the last week did have suppressed sex-hormone levels, and the level of suppression was directly correlated with the amount of alcohol consumed.

What researchers found was that, among these drinkers, levels of Testosterone in the blood stream increased, and Sex Hormone-Binding Globulin Levels in the blood stream dropped. These changes in hormone balance were also notable among men that engaged in binge drinking or heavy drinking performed in the last month, and were correlated both with the amount of binging and the number of times that the participants got drunk in the last thirty days.

Nearly half of the participants in this study admitted that the amount that they drank in the last week was normal for them every week. Researchers looked into the sperm health of participants that steadily drank the same amount every week and found that the more that they drank per week, the weaker their sperm health, particularly in the proportion of normal and healthy sperm to malformed sperm, as well as the overall sperm production of the male. Researchers controlled for a variety of factors to increase the power of the results.

What researchers found was that men started to have issues with sperm quality when they drank five or more drinks per week. These effects were notable but not powerful at lower levels of consumption, but men that drank at least 25 drinks per week experienced readily apparent changes in sperm health and production.

Men that drank 40 drinks each week, minimum, for example, had sperm counts that were 2/3s of males that drank one to five beers per week. The heavy drinkers also had more than 50% less healthy sperm, compared to light drinkers. Fertility depends on both sperm quality and sperm count, and both are very important. Healthy sperm is also vitally important for fertilization. Sperm that have more than one tail, or have tails which function abnormally, for example, won't be able to effectively reach their destination.

Overall, Hormone Production was most significantly affected by recent alcohol consumption, although alcohol consumption over the prior month did play a notable role. Interestingly enough, light drinkers were the group most likely to have the healthiest sperm. Men that drank 1-5 drinks per week had healthier sperm than those that drank no alcohol at all.

What Can Be Learned from this Study?

It's important to note that, by the nature of this study, it is impossible to draw definite conclusions regarding how alcohol impacts reproductive health, because of the number of factors at play which are not sufficiently controlled for. For example, these differences in sexual health could be compounded by other factors of behavior and lifestyle. For example, men that are sedentary produce less Testosterone, as well as men that smoke.ffffff

Although this study does not have definitive power alone, it does corroborate with evidence collected in other, more controlled studies, particularly those conducted in animal research. There is undeniable evidence that in animal research, alcohol does have a negative influence on sperm health.

Why Is This Study Important?

There isn't a lot of data out there regarding how alcohol effects healthy men. The researchers believe that this is the first research of its kind to evaluate hormone and sperm quality as a function of alcohol consumption in healthy men. Europe, as a whole, as well as the United States, is known for its alcohol consumption, so it is vitally important to learn more about how drinking impacts health at every stage of life, and that includes reproductive health.

It's also important to gather this data so that young men understand all of the risks associated with their vices, and how alcohol can impact their health.

This information is also important for older men, or men that are having trouble conceiving a child with their partner, because it shows how alcohol can potentially be a roadblock to both hormone health and the ability to easily have children. It shows that cutting back on alcohol potentially increases the body's ability to produce both Testosterone and healthy sperm.

16 October 2014

A Pound of Muscle vs a Pound of Fat The Truth about Weight Loss


A Pound of Muscle Vs. A Pound of Fat: The Truth about Weight Loss

Most people have been around long enough to hear the concept that muscle weighs more than fat. Many people work out frequently as a means to lose weight, and they get frustrated by the fact the scale doesn't go down, or the weight doesn't drop fast enough. Sometimes, people work out every single day and find out that they are can't lose the weight, or even gain a little weight, and they don't understand why.

In the gym, you'll hear the phrase muscle weighs more than fat frequently, and many people don't fully grasp the underlying concept that this is trying to get across. The most important difference between muscle and fat as it pertains to weight loss is that muscle fits more mass into a smaller volume than fat. One pound of fat takes up around 18% more volume than a pound of muscle.

Losing Body Fat Doesn't Necessarily Mean Losing Weight

This is one of the reasons why people that have trouble losing weight while exercising frequently get frustrated, but it doesn't have to be that way. Because exercise builds muscle mass, especially anaerobic exercise, the combination of exercise and healthy eating can lead to a significant loss of body fat without majorly affecting the overall mass of the individual. After a couple of months of dieting and working out, you may only lose ten pounds or so, but the changes in body composition are much more apparent than the minor loss in weight (not to say that ten pounds isn't an accomplishment in and of itself!

Body Mass Index is the basic rule of thumb when it comes to fitness by age and weight, but many people misunderstand the concept and consider it the be-all-end-all when it comes to gauging health. Because muscle weighs more than fat, the stronger that you are and the more muscle mass that you have, the less accurate that the BMI will be at assessing your health based upon your weight. BMI is very much based on the average specimen, and you want to be more than simply average, don't you?

When you stick to a diet and fitness regimen, its certainly important to pay attention to the number on the scale, but understand that it is only one factor in regard to your physical transformation, and other factors such as muscle mass, muscle tone, and body fat percentage are more revealing.

The following image is a cross section of your muscle tissue. Notice how densely packed the tissue is? This is why Muscle tissue carries so much mass in so little volume:

skeletal muscle

Now look at this cross section of an adipose fat cell. Fat cells take up a lot more space, and are less compact, as you can see:

cross section fat tissue

Fat vs. Muscle: A Visual Representation

The next photo shows five pounds of fat compared directly with five pounds of muscle. It's incredibly clear that muscle takes up a whole lot less space than fat. Even when counting for the compression underneath the skin, fat is going to take up much more space than muscle. Also, fat contributes to the rounding and lumpiness of men and women with too much body fat, because body fat is more amorphous than muscle, which causes the body to take on a more unappealing shape.

It's also important to know that you can't see all body fat. The body also builds fat internally, and your organs are separated by fat tissue. In addition to this, the body isn't designed to carry body fat efficiently. Our ancestors rarely had the opportunity to build a lot of fat, simply due to their hunter-gatherer lifestyle and the fits of feast and famine that they would endure. Body fat was an evolutionary benefit because it could keep people alive longer when times were lean.

Today, however, we in the United States live in a period of veritable, undeniable plenty that our ancestors never had the chance to experience, and thus, never adapted to. This is why being overweight or obese is such a health hazard. On the other hand, as a whole, we have historically been far more fit in the past than we are now. In order to catch our prey and fend off predators and enemies, we naturally stayed strong and fit. Our early ancestors also tended to be much more nomadic, which means that they were used to walking long distances every day. Today, most people can make it through the day with very little physical activity, which causes us to be much weaker and less fit than our ancestors unless we actually take the time to work out, exercise, and build our muscles.

Benefits of Working Out and Building Muscle Mass

Our bodies are designed to function optimally when we build muscle mass and tone. The following are some benefits that both men and women can experience by working out:

  • Improved Metabolism

  • A Stronger, Sturdier, Physical Frame, More Resistant to Injury

  • A More Fit and Attractive Physique

  • Improved Psychological Health

  • Enhanced Sense of Well-Being

  • More Energy

  • Increased Mobility and Balance

  • Improves Athletic Performance

  • Enhanced Healing Due to Improved Metabolic Profile

  • Healthier Cholesterol and Insulin Levels

And these are just the obvious benefits!

Out of all these benefits, the two that are perhaps most important are your metabolism and your Insulin Sensitivity. Let's talk about those a bit more in-depth.

Enhanced Metabolism

Every pound of body fat that you have is the equivalent of 3,500 calories of stored energy. Now, there are two ways to get rid of this body fat. You can exercise and burn through those 3,500 calories, or you can eat a more conscientious diet, and reduce your calories by 3,500 over a period of time, such as a week. Of course, you can combine these two methods as well.

There are three ways that you get rid of stored fat. For example, the respiration process uses up about 86% of the body fat calories that you expend each day. You get rid of around 14% of your fat calories through the acts of urination and sweating.

Increasing your activity level through weight training and resistance training is a highly effective way to increase the rate at which your body burns calories. Although fat carries more volume than muscle, it doesn't burn energy as quickly. This means that pound for pound, the more muscle that you have, the faster your body will burn calories than it will per pound of fat.

How Many Calories Does Muscle Burn vs. Body Fat?

Specifically, a pound of muscle mass will burn around six calories per day, whereas a pound of body fat will only burn around two calories per day.

Of course, its important to remember that the benefits of building muscle mass are far greater than just your weight and your ability to burn calories. Some health specialists, especially those on television, like to emphasize the ability of muscle mass to incinerate calories, but this is a bit of an overstatement.

In the End, The Calories Your Muscles Burn at Rest Are Only a Piece of the Weight Loss Puzzle

On the other hand, most responsible fitness specialists think that it is important that their clients understand that muscle is better than fat at burning ambient calories, but these benefits have their limits, and are often overstated by many times. No one should be building muscle mass just to lose weight, because there is a chance you'll be disappointed, especially if you don't combine you anaerobic exercise with cardiovascular exercise and a healthy and nutritious diet.

In fact, if you just engage in anaerobic exercise, this may influence you to eat more and actually gain body fat if you don't make further efforts to lose weight. This is why you see so many weight lifters at the gym that are obviously strong, but with a layer of fat over their huge muscles.

In the end, losing weight and being healthy is a concerted effort, and it is true that your ambient metabolism is important, but it's only one part of the process. Many people put too much stock in their muscles' ability to burn body fat, which causes them to be lazy or inefficient in following other aspects of a good and healthy lifestyle. A lot of folks also use their workouts as an excuse to overindulge. The brain plays tricks on the mind in order to fulfill its urges, which can be amplified by your increased metabolism.

Don't Overwork Yourself to Lose Weight

Of course, it's no good to spend too much time obsessing over your fitness and nutrition regimen as well. Many people, in an effort to get healthy and lose weight, spend hours at the gym each day, exhausting themselves and overworking their bodies. In an effort to lose weight, they combine this exercise with severely restrictive diets which deny them the necessary calories and nutrients they need to get through the day. In the end, this approach and those like it are incredibly unhealthy, because they actually damage their bodies through their actions. Even worse, these people often lose their gains in the end when they lapse from their hardcore training and dieting, or they succumb to an injury and give up on their health regimen. They often gain all the weight back and more.

The end-goal of a healthy fitness regimen is to provide the body thorough anaerobic and aerobic stimulation without going overboard, and combining that exercise with a thoughtful and healthy diet. It's all about being smart about how you do things.

When it comes to health, strong basal metabolism is an important aspect, but controlling insulin and glucose levels is even more important for maintaining health, and it doesn't involve hours upon hours slaving away in the gym, but a conscientious exercise and diet regimen that promotes optimal cardiovascular health and hormone balance.

Maintaining healthy muscle mass and combining it with a good diet keeps hormone levels optimally balanced, creating homeostasis in which Human Growth Hormone, Testosterone (for both sexes), and Insulin Levels remain in optimal range. When Glucose Sensitivity gets out of whack, this rewires the body, causing it to build body fat more quickly and inhibit weight loss as well as the ability to maintain a health body composition.

How Does Exercise Regulate Glucose Metabolism, Improving Body Composition and Health?

In an article published in the Journal of Clinical Endocrinology and Metabolism in 2011, researchers presented data which showed that insulin sensitivity is largely correlated with a patient's muscle mass. In fact, a ten percent increase in lean muscle mass led to an average eleven percent reduction in insulin resistance.

More Muscle Mass = Less Risk of Diabetes

This is the main reason that people with more muscle mass have a lower incidence of diabetes. When individuals have optimal insulin sensitivity, this means that the body responds swiftly to the influence of glucose in the body. Patients with poor glucose sensitivity are more prone to directly convert glucose in the blood stream into fat rather than converting it into immediately usable energy.

If the body is creating energy directly from blood sugar, this helps the body burn fat more effectively, and also improves overall, general hormone balance. By taking responsible steps in one's diet and lifestyle, it is possible to rewire the body by encouraging enhanced insulin sensitivity, keeping the body lean, strong, and full of energy.

Of course, this reiterates the fact that the scale doesn't really matter. Improving body composition is a process, and improving hormone balance takes time. By taking fitness and nutrition seriously and responsibly, you put your faith in the science behind your body, and it benefits you most to not think of numbers on the scale as goals, and you really don't have to think about them at all.

Don't Get Hypnotized by the Scale

People that focus too much on the scale get frustrated, because they often don't feel that the effort they've put in at the gym and at the dinner table is leading to the appropriate results. Becoming hypnotized by the scale blinds them to the physical changes occurring within the body and numbs them to the psychological and metabolic benefits that they are likely experiencing. This is actually one of the primary reasons why people lapse from their regimen, but it doesn't have to be that way!

Anyone that has ever made the effort to try to lose weight likely understands this plight, or even knows what it feels like to just give in and give up. It's easy to think of exercise and eating healthy as a simple give and take, where the effort you put in directly correlates with weight lost, but this is simply not the case. Every time you step on the scale, you're excited to see how much weight you've lost, but all too frequently, you've lost no weight, or even gained a bit, and with all that effort!

There's nothing wrong with using the scale as a source of motivation, but don't let yourself get caught up in numbers and strict goals. Allow your fitness regimen to be a process, and give in to that process. If you feel that the scale is a source or frustration for you, put the scale away for a week, or even two weeks, and just keep following your game plan. Come back a week or two later, look at yourself in the mirror and see if you notice any change. Take in your physique and recognize the benefits, then step on the scale. If you take time off from the scale, it makes it more likely that you will either see a noticeable change in your weight, a change in your shape, or both!

Dieting is a Lifestyle

That number on the scale represents only a microcosm of all of the changes that are going on in your body. The scale won't tell you you have more energy. The number on the scale won't make you feel better. The number on the scale doesn't even accurately represent your body composition! Understand that all that work that you are putting in at the gym is not all for naught, if you are sticking with a good exercise and diet regimen, your body is truly going through a metamorphosis, even if the number on the scale remains the same for days or even weeks at a time! You are more than a number!

The difference in volume between a pound of fat and a pound of muscle is positively huge, and in terms of your physique, is more important than the amount of energy each pound of muscle that you burn. In addition to this, your muscles help constrain and control the way that fat distributes across your body, so it even makes the body fat you still have less noticeable!

Understanding the science behind weight loss, muscle mass, and metabolism makes it easier to withstand the effort involved in a successful exercise and nutrition regimen. In regard to physical fitness, knowledge truly is power. Don't give in to the mental shortcuts like the scale that can discourage you and prevent you from reaching your goals. Just follow your plan, focus on gradual change, and appreciate the subtle positive changes in your physical and psychological health and in a matter of months, you'll both look and feel like a new man (or woman)!

15 January 2015

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