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all 30 Myths & Lies in Bodybuilding

30 Most Common Lies about Bodybuilding !

1.You can get the size of a professional bodybuilder without taking steroids, but take more time.

Despite what many magazines, for example, all professional bodybuilders use steroids or steroids in combination with other drugs to improve growth. Without hormone manipulation, it is simply not possible to achieve this degree of muscle, skin, fine paper and the continuing ability to pack on mass, despite sometimes having poor exercise habits and ignorance concerning the principles of game many professional bodybuilders have. Many supplement distributors, to sell their products, would have you believe otherwise.
But this is not a reason to go. Through the use of early art training, a diet rich in nutrients, and get adequate amounts of rest, almost every person can make incredible changes in your physique. The competitive bodybuilder circuit may not be in his future, but construction of the physics class that gains the respect is certainly achievable, and self-esteem and robust health.

2.In getting really big, you must eat a super-rich in calories.

Well, its true, you have really big, if you eat a diet high in calories, but it seems that the twin brother of the Michelin Man. However, if you want to get fat, lean tissue wise, very high calorie diets probably not for you if you are one of very few people with metabolic rate faster you can burn those calories to be deposited as fat. Unfortunately, studies show that in most people, about 65% of the proceeds of a new tissue caused by a high calorie diet consists of fat!

Among the remaining 35%, about 15% of which was an increase in intracellular fluid volume, leaving a very small percentage due to increased muscle mass of solder.

According to Dr Scott Connelly (MM2K, Spring 1992, p. 21) only about 20% to 25% of the growth stems from increased muscle protein synthesis increased. The rest of the muscle growth is directly attributable to the increased proliferation of satellite cells in the basal lamina of muscle tissue and food energy (calories) is not a key factor in the differentiation of these cells into new myofibres (cells muscle).

Of all factors determining muscle growth, prevention of protein breakdown (anti-catabolism) seems most appropriate, but adding fat [] fat by overeating constant may actually increase muscle pro-teolysis of (ventilation). In addition, the extra body fat may radically alter hormone balances which are responsible to control protein degradation in muscle. the balance of insulin, on the one hand, controls anti-catabolism in the body part is affected by consistent overfeeding. That is the philosophy of food-big-to-get-great!

Stay away from diets rich in extra calories if youre not a genetic monster, or if you are terribly thin and do not mind [if you use bold or appropriate] pharmaceutical supplements.

3.If you eat a low-fat diet, it doesnt matter how many calories you take in, you wont gain any fat.

The conclusion is, if it is greater than its energy consumption is slowly getting fatter and fatter. It is true that eating a diet rich in fat pack on pounds quickly for various reasons, the most important thing is that one gram of fat has nine calories cons four calories per gram than carbohydrates and proteins carry .

Fat is also metabolized by the body differently. It takes less calories to absorb energy from fat intake than it takes to assimilate an equal (Weight Wise) amount of carbohydrates. As a result, calories are stored more fat than calories from carbohydrates. However, the gross consumption of carbohydrates, as facilitated by many weight gain powders, will make you fat very quickly.

4.The more you train, the more you grow.

No, no, no. This is one of the most damaging myths that never raised its ugly head. 95% of professionals will tell you that the biggest mistake ever committed to bodybuilding was more train and this happened even when they were taking steroids. Imagine how easy it is to overtrain the athletes natural! When you train your muscles too often for them to heal, the result is zero growth and perhaps even losses. I work every day, if you are really using the right amount of intensity, will gross overtraining. A body part, worked properly, that is working to complete a total failure of muscle recruited as many muscle fibers as physiologically possible, can take 5-10 days to heal.

To go further, even working a different body part in the next few days might constitute overtraining. If you really work your quads to absolute failure of fiber tear, make another power workout the next day that entails heavy bench presses or dead weight, in all probability, inhibit gains. After a serious leg workout, your whole system mobilizes to heal and recover from the blow that you tried. So how the body can expect to recover from a workout just as brutal the next day? We can not, at least not without using some drugs to help treat the catabolic processes going on in [his body and even they are usually not enough.]

Learn to accept rest as a valuable part of their training. You should probably spend several days out of the gym as he does in him.

5.The more you work, the better.

is simply not necessary to 20-30 sets per body part, or even 10 sets like many experts would have you believe. In fact, research has shown that it is possible to completely fatigue a muscle in a whole, provided that the taxes on all the muscles completely, ie it integrates into the larger muscle fibers number possible and leads to the point where ischemic rigor, rather than contract and relax the muscle fibers freeze, something like a microscopic version of rigor mortis. Any contraction causes microscopic tearing. Hypertrophy is simply an adaptation to such stress and is naturally the most bodybuilders are interested in.

Such levels can usually be done in the fall or breakdown which sets representative, lower weight and keep doing the representatives until you can not make another representative or if you have used weight. It can also be performed by the maximum number of repetitions of a particular exercise: by a combination of will, tenacity and short rest periods to complete ten repetitions. With the technology of short rest periods by locking bearing joint in question without putting weight down. In other words, completely overcome their pain and normal levels of energy.

If you can really work the muscle to the point described, it will produce little or no benefit to another set (Westcott, 1986). The exception would be the body parts that are so big they have different geographical areas, like the back, which obviously has a top, middle and bottom. The trunk can also fall into this category because it has a clear top and bottom, each with different insertion points.

6.You not need to be strong to be great.

For various reasons, people, even those who have the same amount of muscle mass, vary greatly in strength. It might have something to do with relations fast-twitch/slow-twitch muscle, or it may have something to do with the efficiency of nerve pathways or even limb length and the resulting torque.

But there is a relative term. For bigger muscles, you have to lift a heavier weight, not the guy next to be stronger stronger than you. Increased muscle strength in the natural athlete, but a few rare cases, it is necessary that the voltage applied to the muscle fibers is high. If the voltage applied to the muscle fibers are light, maximum growth does not occur (Lieber, 1992).

7.The training programs that work best for pro bodybuilders are best for all.

You see that happen every day in gyms across the country. Some bodybuilding neophyte to approach a guy who seems to be a beautiful escape in Jurassic Park and ask him how he trains. The greatest man in the gym likely got that way by both taking an enormous quantity of drugs and / or may be genetically predisposed to getting fat. Follow a horse home and youll find horse parents.

The guy at the gym, which is the best bodybuilder is the guy who made the most progress and more to his natural physical techniques. It may still be a pencil neck, but maybe put on 40 pounds [19 kg] of lean body mass to get where he is, and that in all probability, took some know-how. This person probably does not overtrain, keeps his sets to a minimum, and uses great form and concentration on the eccentric (negative) part of each repetition of the exercise.

Many pros spend hours and hours doing innumerable sets so far beyond the recovery capabilities of the average person. If average people followed the routines of average pro bodybuilders, who, in fact, begin to gradually reduce the muscle mass I had, or at best to make little progress after a couple of years.
8.You can not build muscle in a regime-maintenance calories.

It may be a bit more difficult and may require a bit more expertise and effort a little more awareness, but can be done. The fact is that the state of obesity in humans and animals are not universally correlated with absolute levels of caloric intake and not the accumulation of lean body mass. The ability to make changes in the proportions of fat skinny is governed by components of the autonomic nervous system by working with multiple endocrine hormone, which is called nutrient partitioning.

For example, certain medications such as beta-agonist clenbuterol in beef production will increase by over 30% while reducing body fat without increasing the amount or composition of their diet. Other drugs, including growth hormone, certain oestrogens, cortisol, ephedrine, and IGF-1 are examples of agents re-partitioning. Any increase in oxygen consumption at the expense of fat storage independent of energy intake.

Drugs are not the only way to do it anyway. It is true that an important element of this mechanism is genetically linked, but some nutrients in specific amounts, when combined with an effective training program can significantly improve the lean / fat of adult men. MET-Rx is an agent of this type of re-partitioning of nutrients, and many companies try to replicate their success.

9.You can not grow if you work each body part once a week.

If you work at about intensely it can take 5-10 days for muscles to heal. Although the following should be taken with a grain of salt when determining the frequency of exercise itself, a study published in May 1993 in the Journal of Physiology revealed it can take weeks for muscles to recover from an intense exercise session. The study focused on a group of men and women who had worked their forearms up. All participants reported feeling ill two days after exercise and the pain was gone by the seventh day, and the swelling has gone by the ninth day.

After six weeks, the subjects had recovered only half the strength they had before the original exercise!

No matter what we stand to wait two months between sessions, but we are trying to prove the point that it takes more time to heal the muscles you may have previously thought. For some people, especially natural bodybuilders, waiting a week between workouts body part may be just what the doctor ordered for size and strength gains!

10.You can not obtain benefits if you train with weights three days a week.

Although it is unlikely that we could find assisted athlete who trains steroids only three days a week, there is absolutely no reason for three days a week, the routine can not work for many athletes natural. While attacking his whole body routine and worked to failure on each set, you can easily experience may great strides in this type of routine.

However, it is necessary to pay more attention to your diet if you only train three times a week, especially if your job involves little or no physical activity, and likes to spend his idle time eating. Ignore those who say that three days a week bodybuilders are only recreational lifters. Think about the quantity and not quality.

11.You should rest 45 seconds between sets.

This is true if you try to improve cardiovascular health and lose body fat. But to build muscle, you need enough time to fully recover the muscle (for example, allow the accumulation of lactic acid in muscles dissipate and ATP levels to create a backup). In order to make muscles grow, you must lift the heaviest weight possible, so the maximum number of muscle fibers to be recruited.

If the amount of weight you lift is limited by the amount of lactic acid left over from the previous series, which is only to test your ability to fight the effects of lactic acid. In other words, you try to swim across a pool while wearing concrete overshoes. When training heavy, take [at least] two to three minutes between sets. Notice that I said, when training heavy. The truth is that you can not train hard all the time. Periodization calls for cycling heavy workouts with less intense training sessions in an effort to keep the body from becoming overtrained.

12.You must use the weight lifting equipment invented to maximize profits.

futuristic machines, complex, designed to give your muscles the workout of last resort generally less effective than good old free weights and dumbbells. For simple and free weights (bars and dumbbells) on basic exercise Multi-coated joint as squats, shoulder press and deadlift, is still the most effective means of resistance exercise ever invented. Scientific research has shown that many exercise machines lack the good components eccentric exercise is necessary to stimulate muscle tissue to remodel (grow).

13.Weight training makes you great aerobic exercise you cut.

Manipulation of the nutrient intake are the main factor to obtain the court, and no matter how you do. If your daily caloric expenditure exceeds your daily caloric intake on a continuous basis, you lose fat and get shorter.

Aerobic exercise is generally designed to improve cardiovascular efficiency, but if you do enough, burn calories and fat under the long term. However, weightlifting can do the same thing, only better. Studies have shown that the body burns more efficiently if exercise is performed at a moderate pace for periods longer than 20 minutes. (Usually, it takes so long for the glucose in the blood to be burnt, causing the body to dip into your glycogen stores for energy) Once glycogen stores are depleted, the body must metabolize fatty acids into energy. This equates to losing body fat.

In the long run, bodybuilding is more effective than aerobics for burning calories. Let me explain if researchers were to undertake a study of twins where one twin performed daily aerobics and the other practical weight training program on the final result was increased lean body mass, the twin weights ultimately be more effective fat burning aerobic his double.

Why? Well, by adding lean body mass, metabolic individual needs are higher muscle uses energy even when it is not used. The aerobic twin might use more calories during the exercise itself, but lifting weights twice used during the rest period, resulting in a net expenditure increase of 24 hours. The weight lifter burns fat just sitting there.

14.You can completely reshape a muscle by doing isolation exercises.

You can not limit growth in an area of a muscle. Larry Scott, for whom the peak Scott biceps curl was named, had tremendous biceps, but he did not have much of a peak. The shape of your biceps, or indeed, any other muscle, is determined by their genetic heritage. When you work a muscle, a muscle, it works on the principle all or nothing, which means that each muscle fiber hired to do a lift along the entire length of the muscle is contracted fully.

Why a number of them, as the average of the biceps, suddenly start to grow differently or at a faster rate than its partners? In all cases, the muscles that are closest to the points of entry are more prone to mechanical stress, and do not see more than the rest of the muscle. If they did, all have similar proportions Popeye. This is true for any muscle, but youre probably thinking, this quad it? I know that when I do hack squats with feet together, tends to give me more sweep in my legs.

Of course he does, but the quadriceps are made up of four different main muscles, and hacks to do with your feet together forces the vastus outside leg to work harder and thus grow in proportion to any its length and give the outer quads more sweep.

As further proof, take a look at a picture of a young professional bodybuilder before he is sufficiently developed to become a professional. It will have roughly the same structural way as it does today. All that has changed is that your muscles are bigger.

15.If you get a pump, which works the muscles adequately to ensure muscle hypertrophy, or if your muscles are burning, that means you are promoting muscle growth.

A pump, despite what Arnold Schwarzenegger said on best feeling Cuming, is nothing more than to become the muscle full of blood capillary action. Can be easily accomplished by folding a soup can fifty times. In no way equivalent to the intensity necessary to promote muscle growth. Go along for the coveted burn that Hollywood muscleheads inform the public to stop for. A burn is simply an accumulation of lactic acid, a chemical byproduct of respiration.

You can get a sunburn by traffic on a bicycle or simply extending your right arm, moving in small circles [or sitting in a home fire]. Not necessarily mean that you are promoting muscle growth. For hypertrophy to occur, it refers to the muscles to high levels of stress and high stress levels are best induced by heavy vehicles.
16.If you do hundreds of crunches a day will eventually reach a narrow, washboard-type.

There is no such thing as spot reduction. If you do thousands and thousands of crunches will give you tight abdominal muscles, but will do nothing to rid your abdominal fat. Thigh adductor and abductor movements will give womens thighs more firmness, but will do nothing to rid the area of fat, or what is commonly called cellulite. Nothing will rid the body of fat, unless it was carefully orchestrated by reducing the daily energy consumption, that is, if you burn more calories than you ingest (or do it in combination with an agent separation nutrients.

17.Training like a weightlifter dead weight, heavy squats, bench press can block their physical appearance.

Blockiness, like baldness or a flat chest is a genetic trait. If you were born into blocks, and lifting weights, you just make a block anyone. The only way to make an appearance in the block is to give special importance to the dorsal muscles of the thighs, and a diet high in fat, which will keep reducing the midsection as narrow as possible. With these changes, you give your body the illusion of a more aerodynamic appearance. The truth is that strengthening exercises are excellent for bodybuilding.

18.High repetitions make your muscles smaller and smaller.

Although there is some evidence to suggest that high repetitions can produce extra capillary intrusion into a muscle, will do nothing to strengthen the muscle or truncated. If a person totally sedentary began weightlifting, using either low or representatives of senior representatives, he or she may experience a rapid increase in tone, the degree of muscle contraction of the muscle maintains even when the muscle is relaxed but occur independently of the range of pos.

The only way to high repetitions would cut a muscle above is the case, with an increase in the number of repetitions of the body as a whole was in negative energy balance, and you burn more calories than you eat. The truth is that heavy weight, lifted for 5-8 reps per set, can strengthen the muscles hard as rock. Just get fat on them to see how hard they are.

19.Instinctive training is the best way to promote the benefits.

If bodybuilders followed their instincts, theyd go home and pop open a beer. Instinctive training is a magnificent subject, and can even work for athletes aided drug since the very act of opening a Bud probably induce muscular growth at home. However, in a natural bodybuilder, the approach to long-term, consistent gains in muscle mass should be, say, a bit more scientific.

results of research by exercise physiologists recommend a systematic approach within the periodization in bodybuilding through a period of several weeks, lifts pre increasing percentage of a lift from a representative. This period is also regularly spaced light in heavy training phase cycle. Ultimately, the rates have increased, the maximum increase of one representative of elevators, and increases lean body mass. There is nothing instinctive about it.

20.Women need to train differently than men.

At the microscopic level, there is little difference between the muscle tissue of men and women of the muscle tissue. Men and women have different levels of these hormones, and this is responsible for the difference in muscle mass of a man can normally be put and muscle mass, usually a woman can win. There is absolutely no reason whatsoever should train differently than the other sex, if they have the same goals.

The only difference in training could be the result of cultural preferences, sexual. A woman may want to develop your buttocks a little more to say it is better with a pair of jeans. Instead, a man who wants to build his lats a little more with the cultural stereotype of a virile man.

21.There are supplements available that are as effective as steroids, but safer.

The only things as effective as steroids are steroids other. Despite the proclamations of some supplement distributors, usually in the giant 35 point type, does not presently available, in addition to steroids. However, nutrients and supplements can be very effective, especially if your diet lacks certain critical components or is genetically predisposed to accept that nutrient or supplement.

Biochemical, individuals vary greatly, and the interaction of genetics, with very different systems that we all eat, it is virtually impossible to calculate exactly what works for one person and what not. This is why some supplements work better than others for certain people, like some people are genetically predisposed to accept steroids more readily than others. Dietary supplements have benefits that can not be ignored are generally safe and not going to stop. But none of them build muscle as fast or as well as steroids.

22.Professional bodybuilders represent the epitome of health and fitness.

The final irony is that the IFBB is facing in trying to get bodybuilders into the Olympics is that while every athlete in a sport were probably more healthy than ever to be able to compete athletically and beating The record bodybuilder is so weak on competition day, he or she would struggle to defend against attacks by angry mouse. The week of the regular diet, exercise, body exercise continuously on an almost hopeless, and a constant stream of potentially dangerous drugs and diuretics have brought most of them to total exhaustion .
To reflect on the enormous quantities of food with steroids bodybuilders eat. In all areas of life in the world where people often live to a hundred, the only common denominator is they all have, whether pursuant to eat, or eat enough to satisfy their daily calorie needs. By eating less food, they ingest less harmful chemicals, and fewer free radicals are formed in the body. The average professional builder probably eats at least four or five times what these aforementioned people eat.

As a result, bodybuilders often suffer from high cholesterol and hypertension. And with all that extra mass, the heart must work harder and will probably stop beating years before it was designed. Thats why professional bodybuilding is the ultimate act of vanity. Was strictly comply with a false idea of the superhuman ideal, and health was not even a consideration. Almost without exception, these young people are not healthy and will likely be among the first to say. However, weight training and a diet rich in nutrients is very healthy, if not pushed to the extreme.

23.Training with weights causes your muscles tight and hinders flexibility and, consequently, athletic performance.

In any case, when done right (slowly and with a full range of motion), weight training increases flexibility. Many athletes now engage in weight training to improve their performance in their chosen sport witness Evander Hollyfield or any number of track athletes, the basketball players, or gymnasts, and the list goes on.

This lie goes all the way back to the 1930s. Companies that sell isometric exercise programs by mail have tried to convince people to exercise with weights, simply because it was impractical to send mass mail. So were the lie muscle.

This lie has been driven by a sense of oppression that accompanies an intense workout. If the training was intense and a sufficient number of muscle fibers were recruited and microscopically damaged, even your normal (the normal amount of contraction experienced by a relaxed muscle) is more than sufficient to cause a sensation of pain and stiffness . The tension is compounded by the pull of the tendons. Stretching, however, would be useful to relieve this tension, and stretching is a recommended exercise any sport.

The only possible confirmation of this concern is the arms of a major league pitcher. An intensive training program of weight could affect the ability of a pitcher throw a fastball, but it is due to the lack of flexibility. The speed of a pitcher can generate seems increasingly determined by a complex relationship of tendon length and strength and efficiency of the nervous system rather than muscle strength and weight training could possibly upset the delicate balance.

24.Loading carbohydrates is an excellent way to improve athletic performance.

The traditional way in which athletes carb up for an athletic competition usually involves first depleting body stores of carbohydrates through exercise and diet. It is followed by rest and a high intake of carbohydrates. However, studies have shown that this type of preparation is not necessary.

An athlete who eats a balanced diet rich in carbohydrates and good enough a lot of carbohydrates in your system to meet the requirements of short-term periods not exceeding one hour. Anyone who does exercises that last more than an hour, like long distance running or cycling, may benefit from carbing up, but the ability of muscles to use fat for energy instead of carbohydrates carbon resistance testing may be even greater performance at this level.

25.Consuming foods high in sugar before training provides your body the extra energy to keep training.

Simple sugars like sucrose do not need to be decomposed by enzymes in the body to use energy in the form of complex carbohydrates. Therefore, cause a rapid release of insulin, the hormone that regulates sugar levels in the blood. The problem is that the sudden and rapid sugar in the system causes the body to release insulin in what must be considered a random method, ie the amount released is usually more than what is needed to metabolize sugar.

Consequently, their blood sugar in the blood often temporary decreases to a point that is actually lower than it was before the sugar, which could cause you to become more tired much sooner than you would normally. Your body is forced to dip into its glycogen reserves in order to correct the imbalance.

To make sure you have enough energy to finish a workout, eat nutrient-rich foods with low glycemic index (those that cause a steady and continuous flow of blood sugar) such as barley, lentils or beans.

26.All anabolic steroids are extremely toxic and dangerous

A good question trivia meters borrowed Dan Duchaine steroids Manual: If you lined up a bottle of Dianabol (a popular steroid), a bottle of Lasix (a diuretic that is used by heart patients and bodybuilders who want to cut for a contest ), a bottle of Valium, a bottle of aspirin and a bottle of Slow-K (a potassium supplement), that, eating a 100 tablets, not to kill? Well, probably the best buy.

This is not an endorsement of steroids is only effective illustration of the stigma generally associated with all steroids, they give you brain tumors like Lyle Alzado Will the heart to enlarge and eventually awareness [that causes spontaneous decapitation ..]. Perhaps, but all steroids are different. Some are more dangerous than others. Contraceptive pills are steroids. Testosterone patches have been successfully used to improve the quality of life elderly. Some of the steroids used by bodybuilders are very soft, and the risks associated with them is almost negligible.

However, steroids are dangerous, and it is one more reason that athletes who choose to use them should be better informed about them. Of course, the physical changes that steroids can cause adverse psychological effects on the user, and this fact should not be ignored.

27.If you stop exercising, the muscle becomes fat.

It is almost too absurd to address. Muscle can not become fat before the gold can become a leader. The muscle is composed of individual cells living, breathing cells that undergo all sorts of complex metabolic pathways. Fat cells are simply storage packets of lipids. The possibility of a change to another is very similar to football in his locker turning point in his Uncle Sam

If you stop working if you stop applying resistance to the muscles in a consistent manner, suffice it to adapt to the new condition. In other words, they retreat. If the degree of inactivity or immobilization is severe, the muscles will shrink faster than the surrounding skin, and temporary condition of the skin may lose experience, but that too would remedy itself with time.

28.Ingesting MCT (medium chain triglyceride) oils will give you lots of energy, but it will make you fat.

MCT collect reputation for treating people with fat malabsorption, pancreatic insufficiency, or stomach or esophageal disease. Researchers found that MCTs, because of its better solubility and mobility, has undergone rapid hydrolysis by salivary enzymes, gastric and pancreatic. As a result, were able to reach the liver and provide energy much more rapidly than long chain triglycerides.

There was also evidence that MCTs lipid deposition in fat stores compared to that resulting from tuberculosis in conditions identical energy intake. However, this is not a reason to believe that ingesting these oils in excess will not cause a positive balance of energy stored as body fat. MCT oils such as ordinary as ordinary fats, have nine calories per gram. Even if they are metabolized differently, using them in excessive amounts will add inches to your height.

29.If all took the same amount of steroids, everyone as a professional bodybuilder.

One of the ironies of steroid use is that some people are genetically gifted in terms of steroid receptors. That means they have a large number of receptor sites in the muscles with which a particular steroid can combine and exert its effects in the production. The man or woman who has won the last game was probably the most active steroid receptors rather than the most dedicated, knowledgeable bodybuilder. On the other hand, some people may have very little steroid receptors in particular. Therefore very little experience, if any, growth of a particular steroid.

Another factor that influences receptor affinity is age. The receptor affinity seems to occur later in adolescence. This is a generalization, but seems to be true for a number of people. Since there is a greater use of these people, they are often able to take smaller doses for long periods of time and better gains than older users. The truth is, two bodybuilders could take the same steroid stack, train and eat the same thing, and it may be at the Olympia, and could even win a local contest. The difference in how people respond to these drugs is incredible.

30.Someone with a well-built body must have knowledge on fitness and physical development.

Despite popular belief, just because a guy has 20 arms or legs 32, which automatically makes her credentials as an expert in bodybuilding. Unfortunately, in a society which seems to count for much, well built elevators are often regarded as bodybuilding scientists. The sad reality is that there are many well-built athletes, even pro bodybuilders, have no idea how they got where they are.

Many of them are so genetically gifted and embellish their genetic potential even further by using tons of bodybuilding drugs that they succeed in spite of themselves. With few exceptions, elite bodybuilders are the last people in the world who want to turn to bodybuilding advice if you are genetically as a way for most of the 98% of us. Youre more likely to find expert advice from someone who is like you.

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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