7 Steps to Sooth Sore Muscles

7 Steps to Sooth Sore Muscles

Muscle pain can be caused by exercising after a period of inactivity, taking part in a new or more intensive exercise routine or engaging in exercises that puts strain on specific muscles groups.

􀀑􀀃These intense activities can create microscopic tears in muscles fibers causing inflammation and pain known as delayed onset muscle soreness or DOMS.

This feeling of discomfort typically peaks within 48 hours after intense or new forms of activity and gradually eases thereafter. You’ll be less likely to experience this soreness the longer you continue doing the same activities that caused the pain in the first place as the stronger muscle and connective tissue become conditioned to the load and intensity of the exercise, and also begin to recover faster. So, how can you ease sore muscles during the period when this pain peaks?

1. Massage those muscles

Massaging the body prompts nutrient-rich blood to fl ow to the muscles, replenishing them and easing stiffness and discomfort. A study published in the journal Science Translational Medicine showed that massage also helps reduce the production of compounds called cytokines, which play a critical role in post-exercise inflammatory response. In addition, the research team led by Dr Mark A. Tarnopolsky, a professor of paediatrics and medicine at McMaster University in Hamilton, Ontario, also found that massage enhances cell recovery by stimulating mitochondria, which facilitates quicker adaptations to exercise. It is, however, important to use the correct form of massage. Deep tissue massage, for instance, can cause additional inflammation which can exacerbate feelings of soreness and stiffness. It is therefore best to get a massage from a professional. Once you’ve gained a better understanding of the techniques that can be used then you can start to learn some self-massage

techniques. There are a number of reliable publications and online sites that offer tips on effective massage techniques.

2. Don’t skip the stretching

Gentle stretching can relieve pain, loosen tension and help tightened muscles to become more pliable and flexible. This is due to the fact that muscles typically tighten after intense exercise or activity they are not conditioned for, and this can worsen the feeling of soreness. Just keep in mind that stretching ‘cold’ muscles can cause injury and it is thus wisert perform stretching exercising after you’ve done a light warm-up.

3. Eat and Drink to Ease Pain

Research indicates that there are a number of nutrients that can help minimise exercise related

muscle soreness. It is therefore essential that your post-workout meal, which should ideally be consumed within two hours after an exercise session, contains the right mix of nutrients. There is strong evidence to suggest that consuming a mix of carbohydrates and protein in the post-exercise

period can help ease muscle pain by replenishing depleted energy reserves and repair and rebuild muscle tissue, which all helps to heal your muscles faster. And don’t forget to include healthy fats in your other meals, particularly omega-3 fatty acids, as they help to reduce inflammation naturally. Research also indicates that taking a daily omega-3 supplement after a strength-training workout can aid in reducing soreness and easing inflammation as this compound may help boost blood and oxygen circulation to sore muscles. Natural sources of these healthy fats include flaxseed oil, extra virgin oil, canola oil, avocado and fatty fish like salmon.

4. Heat can help

Applying heat to sore muscle can also have a soothing eff ect because, when the temperature of muscle increases, blood fl ow increases. This brings fresh oxygen and nutrients to assist in healing and repairing the injured site. Try immersing your body in a warm bath and enjoy a long soak or, if the pain is isolated, apply a heating pad directly to the painful spot.

5. Cool it!

While heat can off er relief from aching muscles, cold can also have analgesic (painrelieving) properties. The key is to apply a cold compress to the tender area for 10 to 20 minutes, within 72 hours after taking part in the strenuous activity. For those who are a bit more adventurous, ice baths have long been touted as an invaluable tool in aiding recovery and reducing next-day soreness. However, if that is too extreme you can also try contrast showering – alternating between hot and cold water – as this will stimulate blood fl ow, which helps to ease pain and reduce swelling for all the reasons already mentioned.

6. Roll

Foam rollers are not only relatively cheap to purchase but using them can prove especially effective for increasing blood flow to your muscles and soothing muscular discomfort. Massaging muscles and fascial tissue with a foam roller can also help to work out sore or tight spots from overworked muscles. Commonly referred to as adhesions or knots, direct pressure from massage, foam rollers or even balls and other purpose-made tissue manipulation tools can help to release these areas, where damaged tissue has built up due to all the activity. These noodle-like cylinders come in a variety of lengths, widths and densities but investing in a fi rm roller (about 60cm long and 15cm in diameter) will off er you good value for money and multiple uses. Use your foam roller by lying on top of it, placing the muscle you wish to roll directly over the foam roller, then roll over the muscle until all tension has been released from tender areas, remembering to pause on those tight hot spots.

7. Don’t be a couch potato

When your body is in pain you may feel tempted to avoid exercise until you feel a bit better but this isn’t a wise idea. While you shouldn’t push your body when suffering from DOMS, it is best to keep moving with a few days of easy workouts to promote blood flow and prevent further muscle damage. This also reduces the likelihood of injury once you return to full-blown exercise. It’s best to continue with your regular routine but keep things light and easy until you have fully recovered.

Post-workout muscle pain is never pleasant but the good news is that when the muscle recovers it will be stronger and denser. However, it is important to differentiate between DOMS and more serious injury. If a specific area is particularly painful and the discomfort persists consult your doctor as this could indicate an injury. Lastly, remember that feeling a little pain is often the price you pay for improving your performance and shaping an enviable physique to be proud of. Some degree of damage and inflammation needs to happen to elicit the response you’re after. As such, as long as the pain isn’t caused by an injury, next-day soreness is actually your fitness friend rather

than your foe.

Liquid Calories : Your Fitness

More often than not I get a sheepish smile followed by a confession… “I drink a lot of coffee”, “I have a few diet drinks a day”, or “lots of tea and water”. Then, inevitably, comes the final question: “Oh, by the way, just how ‘bad’ are energy drinks and alcohol?”

Based on these common responses it is safe to say that, in essence, many people may be consuming sufficient liquid each day. However, you may not be consuming enough water and, more importantly,

you may be drinking a whole lot of empty calories. This combination can have massive consequences to your health and may be a huge contributing factor to your weight gain or your inability to lose weight. So, let’s liquidate this debate... The amount of water that we have in our bodies ranges from 50% to 75%. This variance in body composition can be attributed to factors such as age, gender, fitness level, diet, hydration status and the use of diuretic substances. The average adult woman is comprised of about 55% water. It is therefore clearly evident that water is a significant constituent of a healthy body.

In an ideal world we would all drink enough water to remain fully hydrated, but nowadays that is difficult given our busy and demanding lifestyles. Some people literally forget to drink anything at all

during their busy day, while others survive on coffee or, worse, they get through their day or their workout with sugar-laden energy drinks. Further compounding the issue is the fact that many who struggle to eat during the day or are following strict diet plans often opt for fruit juices or a liquid with a ‘nutritional’ value to fill up on calories and curb those cravings. However, this is extremely detrimental when it comes to nutrition and overall health. Simply put, our bodies don’t register liquid calories in the same way as solids. If you are on a calorie controlled eating plan you have a limited number of calories you can consume each day. This figure has (hopefully) been carefully calculated to ensure you have enough energy to get through the day and also achieve your goal, be it weight maintenance, weight gain or weight loss. If you drink copious amounts of flavoured liquids such as sugar-laden flavoured waters and juices you are simply adding empty calories to your diet, which sabotages your goal. Take, for instance, high fructose sugary liquid syrups or cordials and full fat milk – they can add between 80-160 calories to your innocent hot beverage or meal accompaniment. How about hot chocolate during the colder Winter months? It’s not only the added sugar in the formulation that impacts your waistline, but there is full fat milk powder too. Mix this in with milk, be it fat-free, skim, low fat or full cream and you could be consuming 150 to 400 calories and 25-58g of carbs per serving. If you’re a soya milk girl then you’re a little better off , but even soya hot chocolate drinks have been shown to contain anywhere from 170 to 399 calories per serving.

PICK YOUR POISON

So, even if we cut out the decadent drinks and opt for cappuccinos or lattes you could still consume between 80-150 calories per serving, and that’s if you manage to keep it to just one per day. With this in mind it is essential that you ‘pick your poison’, but even then, if you’re on a calorie restricted diet that aims to create a 500 calorie-a-day deficit to lose 0.5kg per week, a seemingly innocent cappuccino with the girls can swing your deficit into a surplus for the day and hamper your weekly weight loss plans. If left unchecked this daily cuppa can easily add an extra 1050 calories per week, which is already 66% of an average woman’s daily calorie intake; almost an entire day of extra calories! And don’t forget, not only are these drinks loaded with calories and devoid of any nutritional value, but they won’t quench your thirst and they’ll leave you wanting more. In addition, the sugary drinks will spike your insulin levels which will result in that inevitable energy slump,

which leaves your body wanting its next fix of sugar. Furthermore, most flavoured waters, sugary energy drinks, juices and alcoholic beverages are packed with chemicals and other artificial substances that aren’t good for your body. It is therefore essential that you drink the majority of your

recommended daily fluid intake of 2-3L a day in the form of ionised and mineralised water. This will ensure that your body remains hydrated. On the days that you train, be it at the gym or out on the road, ensure that you drink a bit more to avoid dehydration. The general rule of thumb is to drink to thirst and aim to replace the weight you may have lost with a commensurate amount of water.

The best way to achieve this is to always keep a water bottle with you and to keep it topped up so that you are encouraged to drink. Try limit diet drinks, juices, alcohol and sugar-free energy drinks to one per day, but only when required. In closing, it is pertinent to mention that we often mistake hunger for thirst. As such, if we ensure that we’re always hydrated we’ll be doing our waistlines a huge favour.

BY  DANI WATERSTON,

Weightloss Recipes: For Fish and Meat (Fitness and Weightloss)

Weight loss Recipes: For Fish and Meat (Fitness and Weight-loss)

Losing weight doesn't have to be boring when you add bright and colorful flavors to your weightloss recipes.

This means making sure that your plates reflects a range of colors creating more balanced and healthy menus. Why is color important? Many caloric and fatty foods are beige or brown. For example a cup of brown beans can be over 200 calories but a cup of green or red vegetables is less than 100 calories.

Lean protein is essential in your weightloss recipes for weight loss and weight maintenance. Chicken or cod is an essential source of lean protein as they are both lower in fat compared to that of red meats.

Losing weight isn't about misery, hunger and crash dieting! By learning to prepare colorful, easy-to-cook, delicious, nutritious foods your body needs, you will enjoy losing weight. It will become a more exciting and energizing experience.

Use spices to provide flavorsome exciting meals your whole family will enjoy instead of high calorie fatty sources. "Pan Seared Chicken Breast With Balsamic Thyme" or "Pan Seared Cod With Balsamic Thyme" is another weightloss recipes.

It is in a range of low fat recipes, hunger-fighting to assist you keep your weight under control. This irresistible, no-hassle meal will certainly help you reach your weight-loss goals while making meal time a real enjoyment.

Variety is an essential element of any successful fitness program. If you get bored with foods, you're much more likely to abandon your fitness plan altogether.

The idea is to experiment with spices to find exciting alternatives, try new weightloss recipes and build your repertoire of quick home cooked meals to replace frozen dinners, take outs and snacks. Your body will love you and your family will be delighted.

Ingredients:

* 500g boneless, skinless chicken breast (or fresh cod fillet)

* 2 tablespoons balsamic vinegar

* 2 teaspoon olive oil

* 2 tablespoon fresh thyme

* Salt and pepper to taste

Instructions:

Sprinkle salt and ground pepper over chicken breast on both sides. Heat a large skillet for which you have a cover over medium-high heat.

Add olive oil once it's hot. Put the chicken in the pan when oil is hot, reduce the heat to medium and cook for 7 minutes or until the underside is brown and a curst begins to form.

Turning the chicken over carefully, adjust the heat down to medium-low and covering the skillet. Cook for about an additional 7 minutes. Chicken is done when it flakes with a fork.

Place chicken from skillet on a plate. Set the heat back up to medium-high. Cook quickly while adding balsamic vinegar and scraping the pan with a spatula.

Turn off the heat, place chicken back in the skillet and turn over to coat both sides with the vinegar. Sprinkle with fresh thyme leaves and serve immediately.

* Note: Chicken breast should cook for about 15 minutes. If you choose fish instead, it will need a total cooking time of about 10 minutes for each inch of thickness.

by Ronald Yip

Fitness Equipment Review: The Life Fitness Integrity Series Summit Elliptical Trainer

Fitness Equipment Review: The Life Fitness Integrity Series Summit Elliptical Trainer

Working out on an elliptical trainer is a nearly perfect form of exercise. It is a low impact, jolt-free method of getting a low impact, strong aerobic workout. An effective elliptical machine will test you and push you a little further, making sure that the workout is still safe and efficient. In most health clubs, you'll find that the ellipticals are more popular than other types of fitness equipment for example, treadmills, steppers, and bikes. For those who exercise at home, ellipticals are a good choice because they don't take up much space, and are easy to use and adjust. These are some facts concerning an elliptical which is ideal for both home and commercial fitness locations: the Life Fitness Integrity Summit trainer.

Fitness Equipment: Key Features of the Life Fitness Integrity Series Summit Elliptical Trainer

We like the variety this machine offers, including user-defined stride lengths and 5 training positions.An exercise machine such as this Life Fitness version maintains a normal motion which doesn't have an overbearing impact on the bones and muscles. Employing an elliptical machine is an ideal means of achieving a complete body workout because it totally synchronises the upper and lower body motions and offers an extremely productive workout. We also like the heart rate monitoring system that uses sensors placed on the ergonomically designed bullhorns. It also has polar heart rate monitoring telemetry. Attachable TV, iPod and iPhone are also offered with this machine.

Fitness Equipment: More Data Regarding the Life Fitness Summit Elliptical Trainer

This particular piece of fitness equipment has a quick start programme and also a fitness test, which estimates your accomplished level of fitness. To accommodate perfectionist, it is equipped with a manual mode, and the random programme has many surprises and challenging activities. The sought-after fat burning, cardiovascular, and hill programmes will be included and also three distinct, trademarked heart rate controlled programmes. If you want some extra enjoyment, use one of the landscape workouts, like "Kilimanjaro," "Foothills," and "Cascades." The trainer comes with 6 custom workouts for speed training, interval training, cross-train aerobics, and 3 goal-based workouts for calories, time, and distance. Included also is an individualized cool down programme. Its console display will keep up with important parameters such as workout profile, watts, total calories burned, speed, resistance level, METs, heart rate elapsed time, and distance.

Fitness Equipment: A Few Specifications of the Life Fitness Integrity Series Summit Elliptical Trainer

The trainer will support a maximum user weight of 181kg. It has a 66cm stride length, which is sufficient for most people. It's self-powered, so it can be used anywhere. The weight of the machine is 160kg; it has dimensions of 173cm x 84cm x 185cm (length, width, and height respectively). There is a 90 days labour guarantee and also a 2 years limited service warranty on the electrical and mechanical elements. An exclusive facet of this trainer is that it has got numerous safety certifications, like CE, CEN, CSA, TUV, and UL.

Fitness equipment such as the Life Fitness Summit elliptical is an excellent way of acquiring fitness and staying fit.

 by Jeffrey Atlas

Health And Diet - Fitting Fitness Into Your Busy Routine

Health And Diet - Fitting Fitness Into Your Busy Routine 

When it comes to health and fitness training time is always an issue. Some of us are busy, some of us are very busy, and some of us are so busy we don't even know which way is up. Sound familiar? If you are the kind of person who is on the go the minute the alarm rings in the morning to the minute your head hits the pillow at night this article is for you. If you have kids who eat up all your time and you dream of a little time to yourself, this article is for you. If you want desperately to get fit but other commitments are making it next to impossible this article is for you.

Here's the good news, getting fit doesn't take that much time. You need to address two areas in your life; exercise and diet. In fact, if you are stuck for time to workout, the diet portion is going to have more of a drastic effect on your fitness. Think about it, if you don't have time to burn the calories then you need to cut them from your diet.

Wait a minute! You are probably thinking to yourself that food is one of the only sources of pleasure in your busy day. I agree with you, it should be. Eating well better darn well also be delicious. If it isn't then you are doomed to fail your diet. So understand what I am saying, you will eat well but you must also enjoy your food. I am not talking about a radical starvation diet or diet extremes where you avoid carbs or fats at all costs. Your diet should be well-balanced.

Here are a few golden rules for dieting:

1. Drink 2 to 3 litres of water a day

2. Avoid processed foods

3. Avoid foods with refined sugar

Here's a last tip, if you are the type who eats a lot of fast food because you are so busy, just make better choices. Order water instead of pop with your meal. Have a salad instead of fries with your burger or sandwich. Have honey instead of sugar in your coffee. All these small choices made day after day will add up in the long run. Think about it, maybe you have been putting on 5 to 10 pounds a year for a few years. Not a lot of weight over the course of a year. This slow addition of fat has been because of all these small choices. So you don't have to make big changes to reverse this weight gain.

As for a fitness routine do one set of the following as you roll out of bed in the morning and just before you go to bed at night:

1. Push ups

2. Lunges (Take a long stride of a stance and do 1 set each for side)

3. Crunches (Remember to hold your hands by your ears, not inter-laced behind your head ‚¬€ don't pull on your neck while you do these)

4. IF YOU ARE FEELING AMBITIOUS ‚¬€ Chin ups ( you can get a chin up bar that installs in a door frame for around $20 from most sports stores)

If you follow a simple fitness routine like the one outlined above you will definitely get strong. This will result in a sleek and shapely physique. As you lose weight and shed fat you will reveal this new toned body.

Fitness workout programs don't have to be a one or two hour ordeal. It can be and short and sweet if that is all you have time to do. What is important is that you do something to keep your body strong and performing well. One day at some point in the future you just may have more free time to join a gym or a running club or whatever you like to do. When that day comes you will be ready for it because this little fitness exercise plan and simple diet has kept you fit.

Don't put it off. It doesn't take much effort. Make a change in your life starting today.

by Niall Traynor

Men's Fitness Exercises : THE MEATHEAD’S WARMUP

THE MEATHEAD’S WARM UP

Most guys come into the gym and grasp the bar or a pair of dumbbells and do a light set of 15–20 reps. Then they go a little heavier and cut the reps down a bit. They’ll do one more set and, now that they’re sweating, figure they’re ready to go. While this is hardly the best way to prep your body, it

does serve the purpose most of the time, assuming you’re not training too heavy. But take it a little slower and more deliberately, and you’ve got a more decent warmup routine for when you’re doing one of our lifting workouts and need to get done in a hurry. Here’s how to warm up for a heavy strength workout that begins with a barbell exercise. More accurately, this is called “working up” in powerlifting circles, because the goal is to gradually work your way up to using the heaviest weights possible. You start with the empty bar and perform 10–15 reps with perfect form and then ad weight in moderate increments until you’re at the maximum load you plan to lift on the exercise.

There’s no exact formula for how to do this, so the weights and reps above aren’t mandatory, but the idea is to start very light, pump some blood into the working muscles and lubricate the joints, and then add weight steadily until you comfortably arrive at the heaviest load you can use for the target reps. The reps on these work-up sets are kept low (after the first set or two) because you need to conserve energy for the main effort, the work set. These sets also serve to reinforce good technique, so the form on the exercise is fresh in your mind and the body is in its groove to do it properly when you get to a challenging load.

How long should you rest between sets? Since work-up sets aren’t as taxing as your main work sets, you shouldn’t need to rest long. A minute or so will be fine for most until you get up to heavy weights, at which time you can rest longer. There are a few tricks you can employ to make this

process even more effective and make your top set even heavier, or at least feel easier. Try doing your last work-up set a little heavier than the main set, but only for one or two reps, so it’s not too strenuous. Then back down to the weight you intend to use for the work set.

In other words, you gradually work up to an even heavier weight, reducing your reps to minimize fatigue, and then go back down to 275. The set with 300 might be way more than you can handle for five reps, but done for only one, it will feel relatively easy. By comparison, 275 will feel much easier when it’s done afterward. Obviously, this won’t work on super-heavy sets when your target reps

are in the 1–3 range, but it’s great when they’re between 4 and 8.

Another trick, which we learned from Jason Ferruggia, a strength coach in Los Angeles, CA, is to back the weight down for a set before you reach your target. This works well if you’re trying to hit a new max (one rep), which can be very intimidating. The weight tends to feel very heavy at around 90 percent of your max, and it can dissuade you from going any heavier. By going a bit lighter for a set and then working your way back up, you give your nervous system more time to adapt. The weight

feels lighter, so you feel more confident, and the rest of the way up to your max weight goes smoother.

To be clear, working up is not optional. Because it can be time consuming, if you have time for only one kind of warmup, this should be it. But we strongly suggest that, whenever possible, you employ one of the other options we list here beforehand. Incidentally, working up applies to training with

kettlebells/dumbbells, a suspension trainer, and bands as well. Start with light resistance, gradually tapering your reps as you up the intensity.

Weight loss: Intermittent Fasting Diet

Intermittent Fasting Diet

There is a new trend in the diet these days, do not eat. Yes, "fasting" has become a popular trend.

And fasting is certainly not a new concept (people do it for religious reasons for hundreds of years), "intermittent fasting" as a method of weight loss seems to be a new trend. But is it safe? And does it really work?

While there are different levels of intermittent fasting diet, two of the hottest are fast on Diet and 8-hour potrawy.Szybka diet, sometimes referred to 5: 2 diet encourages people to eat normally five days a week, and finish calorie intake down to 500 to 600 calories in total for two consecutive days did not. When it comes to weight loss, participants can expect to shed about 1:59 pounds a week, says Dr. Mosley on his side internetowej.8-hour diet, on the other hand, the limited time window for the intake of calories to eight hours a day, what to do body burn fat and calories more efektywnie.Diet is also possible to reduce the amount of cancer-causing cell damage caused by the typical American diet, the page says.

Both diets claim that in addition to helping participants lose weight, they will also help regulate blood sugar levels, can prevent diabetes, slows the aging process and prevent or minimize the risk of heart disease. Until now, these claims were only supported by a small human studies or studies on animals. Our experts also noted that there is not much research to support intermittent fasting diet as effective, long-term weight loss plans.

Although this does not necessarily mean that they are meritless, assuming that you are healthy and realistic weight loss goals, some experts sugerujÄ... Pozytywnym aspect of these weight loss plans is that they deny people to get in touch with the level of hunger, says JJ Virgin, nutrition and fitness expert, author of The Virgin of the Sejm. "Usually we eat because we are tired, hungry or bored. Ask yourself why you eat again," Virgin says.

Knowing the difference between when you think you're hungry and when you're really hungry, he was one of the biggest takeaway for John M. Berardi, MD, Director of the Science Officer of Precision Nutrition, the author experiments with intermittent fasting (based on his own experiments with different plans dashed box fasting six months).

"Post Trial is a great way to practice managing hunger," says Dr. Berardi. "This is an essential skill for anyone who wants to get in shape and stay healthy and fit." Although Dr. Berardi started at a healthy weight, lost 20 pounds in six months and reduce the body fat from 10 percent to four percent while maintaining most of his muscle mass, he says.

But is it dangerous?

While people should always consult your physician before beginning any weight loss plan, there are some people who should avoid this type of intermittent fasting diet. People with insulin resistance, diabetes, pregnant women and people with low blood sugar should not try these plans, as they can be dangerous to their health.

Virgin says this diet can also be problematic for women who are in chronic stress and adrenal glands have problems. "You'll be stressing your body more, after intermittent fasting plan, which can lead to fertility problems and possibly insomnia," Virgin says. The study involved the same low-calorie diet on chronic psychological stress and the production of cortisol, which has been shown to interfere with the loss wagi.Dolna line? If, after this diet stresses you or interferes with sleep, it can also hinder weight loss.

Intermittent fasting can be problematic for people with issues bingeing, or people who may have difficulty controlling how much you eat on non-fasting days. Do not let five of those days [or eight hours] free-for-alls, says Virgin. Both diets encourage eating healthy, nutritious foods as often as possible in the time, you're not fasting.

Are you fasting and exercise play nice?

As long as you have adequate hydration, Dr. Kurian said light or moderate exercise on days of lower calories is generally safe, assuming you feel up to it. But if you do not have the energy to exercise (or light-headedness or dizziness), it may be best to save your strength for the day higher calorific value. Plus, because exercise causes the body to burn glycogen stores by her, it's important that you are able to refuel a balanced meal or snack (including proteins, carbohydrates and fat), optimally within 30 minutes working out.

If you already follow the regular routine of exercise, it may be best to save the most intense workouts on days when you are not fasting. After all, the goal should be to make the most of training sessions and it is more likely when you are actually driven by the quality of calories, Virgin says.

Is it worth a try?

As far as the results go, regular fasting is not objectively better for fat loss, Dr. Berardi says. While he says that his intermittent fasting diet experiments quite well, the approach Intermittent Fasting (larger meals less often) did not achieve better fat loss than diet more conventional approach may have.

Intermittent fasting can work, but it is not for everyone, nor does it need to be, Dr. Berardi says. "Finally, intermittent fasting diet is only one way, among them many effective for improving the health, performance and body composition."

by Adam Gro