My more frequent readers will notice that this post is a, how should i put it?…shh yes , a non-negotiable topic.

To put it simply, overtraining happens when we do not allow the muscles,in our hopeully hard working bodies, sufficient time to rest, recover and grow, repeated over and over again. If we allow even just a small windodw of rest, lets say about 48 to 72 hours, between working a specific body part, then the chances of overtraining will be pretty low. The occasional day off, works wonders as well. Not hitting your macro-nutrient targets will also worsen or accelerate the process. The symptoms or signs of overtraining are: loss of energy ( tired for no reason ), depression like symptoms, alteration of sleep. More specific to sports: diminished performance, absence of muscular growth, loss of muscle mass( due to a build up of harmful Lactic acid in our muscles), excessive soreness and lack of total recovery.

Solution: take a week or two off all training. Within days you will notice that the muscles look fuller. Up your carbs and protein intakes a bit to stimulate recovery. Re-think your training plan to allow sufficient recovery periods and a weekly days off. Listen to your body. If you feel too tired to workout, you probably should take an extra day off.

Stay strong.

How Early can you start Exercising?

There are critical growth and development windows that in particular make motor learning easier.

If you get an active start under the age of 6, where you’re put in an unstructured but challenging and sensory stimulating environment, you’ll usually have an advantage over your peers in the next stage and all subsequent stages of development.

The most obvious window to start with basic (and usually bodyweight) resistance training is called the FUNdamentals stage (boys 6–9, girls 6–8). This isn’t necessarily the ‘best age’ to specifically start a routine for muscle but it is a critical opportunity to learn the movements that go hand-in-hand with building muscle later in life.

This is when agility, balance, coordination and speed are all really developed and balance/coordination are paramount to resistance training later in life. A person with good neural connections will have an easier time when they start to actually add load. Gymnastics and track and field are great options here for skill development (as are skiing/skating/swimming/cycling etc… for other reasons related to development).

The next growth window isn’t really considered an optimal period for muscle building either (you need puberty to hit for the hormones to be maximally engaged really) but takes the specificity of movement a step further (agility/balance/coordination and speed) because now you can probably start some deliberate resistance training with light loads.

Boys of 9–12 and girls of 8–11 are prepubescent but they soak up motor skills at this age, and can deal with more structured forms of movement. This is often called the ‘Learning to Train’ phase.

For example this is often the phase where we start more deliberately training ‘strength.’ We just don’t use heavy weights. We might teach kids how to use a dowel or light barbell, how to use a light kettlebell or how to use a light dumbbell but it might not be in a very formal manner. We use medicine balls, lots of bodyweight and focus on speed/technique of movement rather than weight. We’re not loading them to a point of failure or fatigue really, we’re just challenging them to move with tools now. This is a great age to learn tough training skills like squats, deadlifts, swings, olympic lifts, etc… We just don’t use loading as the marker for improvement and we’re careful with technique.

Things really start to take off in puberty though (the Training to Train phase) and post-puberty. This is when you can start to have a meaningful effect on muscle mass (13+ for boys and 12+ for girls typically) and when you can start adding load (providing technique is sound).

If you’ve done the early phases right, adding load should be fairly easy in this period and strength/muscle mass generally peak by about 27ish, not in everyone mind you but generally speaking.

It doesn’t often become clear until the Training to Compete Phase (16+ boys, 15+ girls) when structured training can really take off. Basically by this point you have the hormones in place and the emotional/intellectual maturity to really train effectively. You don’t always have that maturity in your early teens to train really hard, though certainly some kids do.

People with good movement foundations grow mass more easily and train more easily. Having all that foundation also helps with your perception of exercise. The longer your wait, the harder things seem/feel (people have different tolerances based on experience and genetics). The sooner your started, the easier things feel, even if you’re not yet training for muscle mass.

The earlier you can start training movement, the better, even if it’s unstructured but you shouldn’t really start loading movement until you’re over that age of 13 for boys and over the age of 12 for girls. Generally speaking. Chronological age and biological age can be different (some people are ready sooner than others or later than others based on how their bodies actually grow) but that’s the rough zone where I’d want my kid to start training for muscle if it’s possible.

The more muscle you have early in life the longer it sticks around.

All that being said, you can start at any time. Just because you’ve missed these windows of opportunity doesn’t mean it’s impossible, it just makes it harder in the long-term. Everyone benefits from a regular routine of strength or resistance training and will benefit from carrying a little extra muscle, especially later in life.

Crash dieting.

Crash Diets are diets by which people try to lose weight rapidly in a short span of time. Although, this type of diet is not normally recommended by dietitians.

By following a crash diet, you drastically reduce weight by cutting the amount of calories the consume. People most commonly perform this kind of diet to lose weight for special, upcoming occasions like weddings, engagement parties and etc.

By performing a crash diet, one may gain weight as easily as they lose weight. Crash diets can cause yo to have symptoms of nausea, headaches or even, in severe situations, hallucinations. if not followed properly, as you are depriving your body of essential nutrients and minerals . But if followed properly, crash diets can be very effective. If your goal is for short term weight loss, crash diets can be considered as an option.

Most people are successful with short term and long term diets. But just remember that crash diets put your body in a state of unnecessary stress. In my personal opinion, a proper dietitian should be consulted before even considering to start a crash diet.

Here are some precautions you should consider while following a crash diet:

  • Cutting calories drastically over a long period of time may result in loss of essential nutrients and it may lead to malnutrition
  • People following a crash diet often have less energy levels than other individuals, as the nutrients needed for energy are not consumed during this period of time
  • Another thing to keep in mind is that, weight will be gained after the completion of crash diet, as you will be back on track consuming calories

After completion of this kind of diet, you should maintain a healthy balanced diet for preventing illness. A proper dietitian can be consulted for the same.

Keto diets. what are they and how are they beneficial

Keto is everywhere; it’s the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions. So let’s cut through the science, separate fact from fiction, and look at the benefits of the keto diet.

Benefit #1: Weight Loss

Okay, so this one isn’t so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:

• The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or less carbohydrates. The high fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings

• Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of “backup” energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.

IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.

Benefit #2: Brain Function

A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It’s a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/)

Benefit #3: Potential Cancer Benefits

One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450454/)


If you’re reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don’t just skim through it and store it in the back of your brain and say “that’s nice for some people”, motivate yourself to change.

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Red Tea Detox.

Tired of spending your hard earned money on the latest Herbal drinks and remedies guaranteeing you results on your weight loss journey? well look no further after some intense online research i came across an article with a product not only promising to help lose weight but also scientifically proven to work to the product i’m speaking of is an age old herbal drink named Rooibos a tea drink similar to green tea however it allows you to reduce stress while simultaneously burning off stubborn belly fat.

Green tea has long been acknowledged for its health and wellness benefits, including weight loss assistance. The evidence is irrefutable. But are we overlooking something better? It is true that green tea contains powerful antioxidants. These components contribute to minimizing health risks such as cancer and cardiovascular disease. As a Weight Loss Expert, it has been my primary goal to share practical tips and tricks for those pursuing optimal health. In upholding my obligation to transparency, I am about to reveal how green tea, although beneficial, is gradually losing value in the light of its delicious rival – rooibos. Rooibos, also known as red tea, is equally high in antioxidants, but is sourced from different substances to that of green tea. The antioxidants contained in rooibos – aspalathin and nothofagin – are comparatively rare, and help to regulate blood sugar, reduce excessive fat production, lessen stress, and inhibit metabolic disorders. After the results of recent studies, alongside my own findings related to the major players in sustainable weight loss, I consider red tea an essential. In addition to preventing heart disease, diabetes, Alzheimer’s and more, it is an accessible and effective answer to weight gain. This year I began the production of my Red Tea Detox. A primary goal was to harness the incredible benefits of rooibos whilst combining the ingredient with a number of other, equally valuable elements. Rooibos means red bush. The plant is readily available, with leaves that turn red upon The Red Tea Detox Article 02 fermentation. With so much potential to assist with our health and wellness journey, I considered it wrong to ignore the strength of the plant. Unlike green tea, red tea does not contain caffeine, and therefore drinking the blend at night won’t leave you restless. Another factor of its ultimate superiority is simply – taste. The bitterness of green tea is often attributed to its high tannin content, which is less prevalent in red tea. Many health products do not aim to bridge the gap between adults and young children, but the pursuit of health is of equal importance for both demographics. Which is why I’ve designed a recipe that caters to all ages and tastes, with the inclusion of a sweetened version of the recipe. This particular Red Tea Detox program is fresh and matchless, already actively transforming lives since its launch.

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You’re staring at your computer screen with weary eyes. Dinner has come and gone, but that oh-so-familiar beast we call Hunger has reeled its damn head again. But you can’t snack after eight o’clock, right? That’s weight loss rule number one. Or is it? I’m about to share with you some helpful truths for a situation of this kind. There’s an ironic flipside to my mostly honorable label of “Liz Swann Miller – Weight Loss Expert.” I must strictly resign myself to the continuous expectation the general public attributes to the title – that I have it together. Liz would never gain excessive amounts of weight. Liz would never give in to that looming golden M on the highway. Liz doesn’t snack late at night. How does Liz do it? Let me tell you a secret. Liz struggles. Liz feels the exact temptations you feel, and resists the exact pulls you resist. As this “Weight Loss Expert,” I often need to remind myself not only to pursue a healthy lifestyle in order to fulfill the expectation of my title and my career, but for my optimal wellbeing. The temptation, for me, is at its worst late at night, during that time when I’ve supposedly declared eating over, yet I’m fighting hunger, bleary-eyed, answering hundreds of emails from clients seeking advice for topics such as this. Firstly – it’s important to note that hunger is a basic survival instinct – and we must be grateful for it. The fact that it exists is an amazing feat in itself. Don’t be ashamed. Just know The Red Tea Detox Article 02 how to appease the beast. There are those who claim the most effective diets are those which have you eating only two meals a day, and drinking water for the rest. I strongly encourage you to ignore these methods, as they are not sustainable. The secret is snacking. And I don’t mean digging around in a bag of chips and licking the salt off your fingers (we’ve all been there). I mean pouring yourself a bowl of organic nuts. Or blueberries. Or frozen peas. Be inventive, but clever about it. Choose the right food in moderation. But let’s talk about the late-night secret. It’s simple. And easy. Are you ready for it? Okay. It’s a cup of tea. Don’t underestimate those three words. Not to drink immediately before bed, but rather in the gap between dinner and sleep. My go-to is the always delicious, always sufficient Red Tea. It satisfies the hunger itch, but leaves me feeling clean, calm and revitalized, primarily due to its detoxifying properties. And it’s caffeine free – so don’t fear, you won’t be bouncing from the walls. After my extensive studies around fat-burning solutions, the myths and the answers, I created this tea with ingredients selected carefully for late-night cravings and overall weight loss (you can find the recipe in the link below). The benefits are endless, but the solution is simple. Set yourself a challenge. I’ll be right there with you. Ditch the chips, the ice cream, and the guilty pleasure of cheese blocks. Get the kettle bubbling and pour yourself a steaming mug of Red Tea. I guarantee – you will fall in love with the taste – and late-night cravings will be a beast of the past. Try the Red Tea Detox today to get the recipe.

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About myself

Throughout my entire life I struggled immensely with my weight, some years i would be just about average sized enough to feel somewhat confident to be seen without a thick jumper on to hide my true, embarrassing, size but most of the time,almost my whole life, i would be ashamed to even be seen. Always anxious if people where judging me behind my back. But then in the middle July 2016 i decided that enough was enough. I had had Enough of looking over my shoulder to see if anyone was looking at me with a face that just screamed “what a fat guy” or just expressed scrutinizing glances of disgust. I was gonna change my life, and for the better! I flipped open my laptop and hit enter on the nearest “how to lose weight” video i could find and began shadowing the movements and Exercises the mentor demonstrated and before long i could incorporate my own exercises and developed my own weight loss scheme and after keeping up with my weekly exercises that take a virtually minuscule amount of time to complete, my weight problems are just a distant memory of my past, nightmare’s of my past. that is why i am here today, i’m here to provide my own influence to the people who both need and are willing to trust me and take my advice, people i hope, like you.

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