Diets That Didn’t Work

Diets That Didn't Work

Mr. Banting was not happy with this state of affairs. He struggled for years to take off weight. He tried everything that the medical profession of that day would either sanction or not positively prohibit. He tried steaming, spas, starvation diets; he subjected himself to leeching and purging; he tried exercise, which must have taken superhuman effort in a man of his proportions. In 1862 William Banting was a discouraged-and still enormously heavy-gentleman in his sixties, who knew a great deal about the prevailing ideas in weight reduction-and knew that none worked for him.

Then Banting had an earache and realized that he was beginning to go deaf in one ear. For this reason, and no other, he consulted William Harvey, a noted ear, nose, and throat surgeon-a historic meeting in the annals of weight control history. Harvey had recently returned from Paris, where he had heard the renowned French physiologist Claude Bernard describe some new theories about the role of the liver in body chemistry. Bernard believed that the liver secreted not only bile, but a sugar-like substance which it prepared at the expense of the blood elements that passed through it.

This theory had a profound effect on the study of diabetes. Harvey, who was much interested in diabetes, began to do a great deal of independent and evidently rather brilliant thinking on the whole question of how the body handles food elements, particularly fats, sugars, and starches. When William Banting presented himself, Harvey was as much interested in his obesity as he was in his ear, especially as the doctor soon satisfied himself that there was no organic reason for the ear trouble. Was it possible, Harvey wondered, that excess fat was pressing on some part of the inner ear, causing the pain and partial deafness?

A Startling Experiment

Nobody could have been readier than Banting to blame overweight for anything that went wrong with him. He became Harvey’s willing, and shortly enthusiastic, collaborator in an experimental diet which was startling enough even for those days, when heavy eating was the fashion. It is truly shocking to today’s weight-watchers, most of whom are so well schooled in computing calories that they can give you to the nearest fraction the caloric count of a dish containing fourteen ingredients from Upper Nepal.

For each meal, including breakfast, Banting was allowed up to 5 ounces of beef, mutton, kidneys, fish, bacon, venison, or any kind of poultry. (Today’s average serving is 3-4 ounces.) He was to avoid sweets, flour, and starchy materials, but there were no similar restrictions as to the fat that came with his meat, so far as we know. He was permitted 3 or 4 ounces of biscuit, rusk, or toast; any vegetable except potato; as much tea as he liked without milk or sugar; a few ounces of fruit; and with lunch and supper two or three glasses of claret, sherry, or Madeira to wash down this considerable amount of food.

He was permitted a nightcap of anything except champagne, port, or beer. By modern calculation, William Banting must have been taking in not much less than 2800 calories a day. And in four months he had lost more than 20 lb. By the end of his first year on Harvey’s diet he was 50 lb. lighter. His earache was long gone, his hearing restored. He was firmer and more vigorous than he had been in years. He had achieved this while eating fully and well, to say the least. He had been deprived only of sugars and starches. In other words, he had reduced dramatically, and without the slightest risk to his health, by practically eliminating carbohydrates from his daily food intake.

Understandably enthusiastic, Banting-who must have been a remarkable man-set to work to proselytize for this unorthodox, yet magnificently successful, treatment. At his own expense he published, in 1864, his now famous Letter on Corpulence. In it he described his diet, and added a heartfelt testimonial in which he tried to explain what it meant to a man of his history to be able to move about freely, exercise if he liked, and dress himself without assistance.

Banting’s sincerity and his spectacular results impressed the public. But the medical profession was outraged, as he had suspected it would be, at the revolutionary suggestion that it might be possible to eat fat, among other things, to take fat off. The notion that a man might eat as much as he liked, as long as he excluded sugar and starch from his diet, was extraordinary enough.

But that it should be put forward by a presumptuous layman without a scientific qualification to his name-Banting, in fact, gave the fullest possible credit to William Harvey, but this did not in the end do either of them much good-was more than the medical ‘establishment’ was prepared to put up with. It was pointed out with scorn that the material had not even appeared in any respectable professional organ. The whole idea was denounced as impertinent, ridiculous, dangerous.

Fun First Dates via Fitness

Fun First Dates via Fitness

Singles know first hand that dating can be a challenge from having to deal with awkward conversations to bad manners. Finding someone that you have something in common with can be difficult; it can be even harder when you are looking for someone that loves being active as much as you do.

According to the Centers for Disease Control and Prevention 80% of American adults are not getting the recommended amount of exercise. So what does this mean for fit enthusiasts looking for a connection with someone that enjoys being active instead of spending free time on the couch with a movie marathon?

There is good news! With dating sites like Fitness Singles and Fitness Date Club you can eliminate first date jitters and find your future workout partner with a fit date. Uncovering a world of fellow fit singles can be exciting and relief if you are sick of dating the same inactive people over and over again.

dates with fitnessThe unique idea of working out with a possible love match will offer a boost of endorphins and by the end of the date leave both parties in a good mood! Once you have found a potential love connection it is time to plan a workout date that you will both remember. Avoid using this opportunity to show off by trying to impress your date with a workout you have already mastered.

Select a workout that neither of you have tried before, experiencing something new with your date is a major plus! The new experience will help to create a connection and it is also a great chance to see if you are compatible.

The Benefits of Having a Weight Loss Buddy

The Benefits of Having a Weight Loss Buddy

Over the years I’ve wanted to lose weight at various times. And I’ve found that I tend to succeed at reaching my goals more often when I have a weight loss buddy. My first was a walking buddy. But I’ve had the most success thanks to a colleague and friend I talk to online. We became virtual workout buddies a few years back. And after a break, we’ve been thinking about giving it another go. It might be just what I need to jump start my “get in shape” plans.

A weight loss buddy is simply someone who joins you on your journey to lose weight, get in shape, and improve your health. That might be a friend or neighbor who joins you on your daily workouts. Or it could be a long distance weight loss buddy where you keep in touch to share your progress and help motivate each other towards your goals.

Benefits of Weight Loss Buddies

No matter what kind of weight loss buddy you want to work with, there are some definite benefits of having one. Here are three examples:

Accountability — Motivation can be a serious problem when we try to lose weight on our own. When there’s no one asking us for progress updates or pushing us to exercise (like a personal trainer), it can be easier to slip back into bad habits. A weight loss buddy might not push you quite as hard as a trainer, but they keep you accountable to someone other than yourself. For example, you might be less likely to skip a run if you have a partner counting on you to join them.

Support — Another reason we sometimes give up on weight loss goals is that it seems no one supports us or understands the changes we’re trying to make. But even if your family isn’t on board with your new routine or dietary choices, a weight loss buddy supports you. They understand what you’re going through because they’re going through it themselves — both the ups and the downs.

Celebration — It can also be nice to simply have someone you can talk to when you reach your goals, big or small. A weight loss buddy is there to rejoice with you.

Sometimes the people in our lives can do things to sabotage our efforts, even if they don’t really mean to. That could be due to anything from outright jealousy to someone holding onto food-related family traditions that encourage you in unhealthy habits. Your weight loss buddy always wants the best for you in this sense, and they’re ready to help you celebrate and then keep on moving toward your next goal.

Changing Diet, Behavior and Exercise

Changing Diet, Behavior and Exercise

You have already taken the first steps toward changing diet, behavior, and exercise patterns. Only you have the power to take charge and follow through on your new plan for better health.

Keep in mind the factors that increase risk for atheroselerosis and coronary heart disease in persons who, like you, have been diagnosed as having elevated cholesterol. Cigarette smoking, obesity, insufficient exercise, high blood pressure and diabetes all compound the danger of disease in a person who also has the major risk factor of high cholesterol. How fortunate that you can eliminate or control these risk factors by simply making the one-day-at-a time choice to live a healthy life.

Millions of Americans have already made this choice, shifting toward vegetables, fruit, fish and chicken and away from the saturated fats found in meat, butter, lard, milk and cream. According to the U.S. Department of Agriculture, there has been a marked improvement in per capita consumption of products affecting coronary heart disease risks. Since 1960, use of eggs is down 21 percent,fluid milk and cream down 19 percent and butter down 43 percent. Consumption of fish and chicken are up 20 percent, respectively. Purchase of low-fat and skim-milk products has increased by 300 percent since 1970.

Advice from the Framingham Heart Study, a recent epidemiologic study on heart disease and diet, states: “If Americans would smoke less, get more regular exercise, keep their weight normal, follow a diet lower in fats and take care of their blood pressure, they would have better chances of avoiding, or at least postponing, heart problems.”Is Diet alone-monitoring intake of calories, cholesterol, fats and sodium–can go a long way in reducing the risk of atheroselerosis and coronary heart disease. For example, excess weight and high blood pressure go hand in hand.

Besides controlling weight by reducing fluid retention, lowering sodium intake is an important step in controlling blood pressure.

Diabetes, another risk factor, may often be controlled by diet. Just losing weight will bring certain types of diabetes under control:

A healthful diet combined with exercise is doubly effective in helping to guard your health. Studies have shown that exercise alone helps keep cholesterol levels low.

For one study, Finnish lumberjacks consumed about 4,760 calories daily, with a high proportion of their fat obtained from animal sources. Yet their blood cholesterol levels were no higher than those of other men in the same area who ate less fat. The Finnish researchers believe that physical activity was an important factor in keeping cholesterol levels low.

After receiving your doctor’s approval, it is recommended that you begin your exercise program with walking. As soon as you get the medical okay, get started! You don’t need trendy, expensive clothes; you don’t need a team, an opponent or a partner; you don’t need to drive anywhere, invest in equipment or join costly dubs. All you have to do is step out your front door to start on the path toward living healthfully.

Changing what you eat and increasing your exercise usually require special effort. With behavior modification, you prepare yourself for dieting and give yourself the tools to stick to your new diet plan.

Just as it helps to talk to friends who are also changing their behavior, it can be beneficial to talk to yourself. Listen to what you are saying to yourself. Are you talking positively, helping yourself make changes in your behavior? Or are you saying negative things that will chip away at your determination and perseverance?

Remind yourself frequently that changing eating habits takes time. Review all the changes you have made so far, and pat yourself on the back. Behavior-modification method, which rewards good behavior rather than punishing you when you slip up, puts you on the road to correcting ingrained eating habits that may be harmful to your health.

Add some exercise to your beauty routine

Add some exercise to your beauty routine

In need of some extra motivation to hit the gym other than increasing heart and lung function, weight control and gaining muscle? Well what about looking and feeling more beautiful.

Muscle gains aren’t the only thing to gain from working out; exercise improves your body’s overall physiological functioning by increasing blood flow and the delivery of essential nutrients. This process has a greater impact than just shrinking your waistline; adding exercise to your beauty routine can help enhance the look of your skin and hair, improve sleep habits, boost your immune system and improve your mood.

Skin care

Exercise can be a natural and cost-effective way to promote clear and vibrant skin; as little as 20 minutes a day of moderate to vigorous activity can aid in reducing breakouts and acne, preventing wrinkles and inducing a natural glow.

During exercise blood circulation to the entire body increases and your face is filled with many tiny blood vessels that lie close to the surface of the skin, these arteries dilate during exercise allowing blood that is rich in oxygen and nutrients to access the skin. This blood rich in oxygen and nutrients gives you that post-workout glow and also helps to keep skin clear, plump and improves overall texture by increasing collagen production. Collagen is the protein responsible for maintaining skin elasticity, keeping skin taut and preventing wrinkles.

beauty routineLike blood vessels during exercise skin pores also dilate and become wider this helps to flush out debris from the skin, which decreases breakouts and helps controls acne. Sweating gives an extra push and further helps to expel dirt and oil that become trapped in your pores, making high-intensity workouts a great way to clear clogged pores.

This also makes post workout the best time to wash your face and prevent dirt and oils that have been released during exercise from being sucked back into the pores. Exercise can also help with skin conditions triggered by stress by helping with stress relief and decreasing cortisol levels which is the stress hormone linked to increasing oil production in the skin.

Hair care

Your face isn’t the only area benefiting after exercise your scalp also gets some much needed nourishment. While you workout your scalp gets a fresh supply of that oxygen and nutrient-rich blood as blood vessels in the scalp open up, this promotes hair growth and helps to keep your hair and follicles healthy and strong. Exercise also helps to release natural oils from the scalp, preventing hair from drying out and becoming brittle. As a stress reliever exercise may help with reducing hair loss, as stress is one of the leading causes of female hair loss in North America.

Can exercise really help you sleep better? The answer is yes! According to the Journal of Sleep Medicine, people experience a better quality of sleep if they get at least 150 minutes of vigorous exercise a week. People who exercised regularly reported having more restful sleeps, feeling refreshed in the morning, and feeling less tired during the day.

Exercise triggers an increase in body temperature followed by a gradual decline; this drop in temperature helps to promote falling asleep. Exercise also helps to decrease arousal states, which have been linked to insomnia. Getting a good nights rest is also important for the repair of your body and build tissue post workout. Schedule workouts in the late afternoon and evening to get more rest at night.

The Immune System

Just like your heart and lungs regular exercise can also increase the strength of your immune system. Regular exercise not only increases white blood cells and natural killer cells which protect the body by destroying bacteria and other foreign bodies,g but people who exercise experience faster response times of these cells. Exercise improves the efficiency at which blood is transported through the body, which in turn allows white blood cells to move more quickly and detect illness earlier than in those who do not workout regularly.

Exercise also improves the body’s lymphatic system, which is responsible for filtering toxins from the body. Increase muscle contraction during exercise aids with lymphatic drainage and elimination of waste. Lastly exercise increases body temperature making it hard for certain infectious organisms to survive.

Mood Improvement & Stress

There is a strong link between mood and exercise, studies have shown that people who are active reported being less stressed and depressed than individuals who are inactive. During a workout your brain releases natural feel-good chemicals called endorphins; these chemicals help to relieve stress and anxiety and give you a natural “high”, which improves your mood.

Serotonin is another chemical released by the brain during exercise, high levels of serotonin are associated with an elevated mood while low levels are associated with depression. Exercise is a great way to increase your energy level, confidence, memory and overall sense of well-being

The benefits of exercise are proven and countless, it’s a great cost-effective way to improve your health and well-being in more ways than one. So the next time you’re in the store stocking up on your favourite beauty products remember to add regular exercise to your beauty routine for more radiant skin, luscious locks, a good nights rest, and a stronger immune system.

Carbohydrates are the villains, forget them

Carbohydrates are the villains, forget them

In that last sentence lies concealed a secret message, and each dieter must work out its meaning for himself. Sixty grams of carbohydrate per day has been set as the maximum which the average individual can allow himself in order to achieve a satisfactory, steady weight reduction. It is here that you start out. As you go on, you may find that you are not losing weight fast enough to keep you happy. In that case, ask your doctor if you can trim down your carbohydrate intake to 50 grams a day, and try a short walk before breakfast.

The chances are that if the diet is not working quickly enough to satisfy you, it is not because it is wrong for you, but because you haven’t yet discovered the precise proportion of carbohydrate to protein and fat which will work best for you. Taking it down a few grams will usually do the trick-but keep in mind that the danger of ketosis makes it essential that you check with your doctor first.

On the other hand, there are those fortunate types who, having lost as much as they hoped to on 60 grams a day, find that they can start inching upward by minute steps until they are taking in perhaps 65 or even more grams a day, while still, like the teen-ager previously cited, retaining their weight loss. It is premature here to emphasize this, because you must start out with 60; but it is nice to know that though this diet is full, satisfying, and tasty, you may be one of the lucky ones who can eventually go on to even better things.

Meanwhile, start with 60. Make meat, fish, poultry, and eggs the backbone of your diet. Go cautiously in the direction of all desserts, all flour, potatoes, noodles, rich dishes, all addenda like honey and jam. Shun candy, sweet soft drinks, beer. You must snack between meals? A slice of cheese, a few almonds, an olive or two, dried crisp bacon curls (here is one cocktail-type tidbit you can dip into) should pacify your craving-but face facts, they do add something; you’ll have to either trim the extra grams off something else or, better still, train yourself not to snack. It can be done.

In stews and gravies, experiment. Omit flour and corn-starch thickeners and rely instead on flavour-building spices, herbs, and wines to make these items more appealing than ever before. However, don’t lose your head; if, in dining out, you cannot avoid a dish in which some thickener was used, try to eat as much of the solid portion and as little of the sauce as possible-and remember that if two or three tablespoons of flour were used to thicken a stew served to six people, your allotment of it is not really going to be disastrously large.

As a matter off act, a cook’s tour of favourite recipes will be a remarkably cheering experience for the low carbohydrate dieter. Barring desserts–and barring of course main-dish recipes based on noodles or pasta or other starch -so many of the meat, fish, and poultry recipes that you like can be adapted so easily to this diet that unless you prefer to live simply on plain foods you certainly don’t have to. The menus and recipes included in this book have been organized to show what can be done; they are far from the limit of what you can do, if you have the time, taste, and mind to do it.

On this diet you will eat fully and well. You will reduce quickly down to your own best weight and will at the same time form new eating patterns which will maintain this weight for you easily. You will accomplish this without endangering your health, disrupting your way of life, making yourself anathema to friends and co-workers, or creating soap-opera spectaculars about your sufferings (because there won’t be any) unless you want to. You will avoid depression, low energy, and nervous strain induced by semi-starvation; if you have a nasty temper you will have to find some other excuse to explain it. You can enjoy your liquor like any other civilized human being. What are you waiting for?

How to Prepare for a Workout

How to Prepare for a Workout

Some questions when it comes to exercising and nutrition seem to be universal. Examples like, “how long before I see results?”, “how many days of the week should I be training?”, and “what should I eat before and after work out?”

It seems these questions only cross your mind when you are half way through your routine and feel as if you’re running out of energy. You may start lagging in your routine or even have to quit because you simply feel as if you have run out of fuel.

You ask yourself, why do I feel like this, what’s going on?

But how often do you ask yourself “When was the last time I ate, and what did I eat?

Why you should eat before working out

Fueling Up Your body is a machine, and like any other machine, to perform optimally, it needs to be fueled properly. Before exercise, you want to make sure you’re not asking too much of a body that’s not properly fueled. Also, after a workout you’ll want to take care to replenish what you’ve lost.

Prior to exercise your body needs the proper fuel for energy to maximize your workout and increase your ability to burn calories. Within 1-2 hours prior to working out you should be consuming complex carbohydrates such as whole grains, and fruits. Carbohydrates are ideal as they are the main source of energy used and converted quickly by the body. Of course the more intense your workout will be, the more carbohydrates you will need to consume.

If you are pressed for time prior to working out, for example in the early mornings, you can drink your carbs. Making a smoothie in the mornings is great, as your body absorbs liquid rapidly. The key is to ensure you consume easily digested food to prevent feeling lethargic during your workout. Food high in protein and fat are not recommended as the body requires more time to digest them. Also they can sometimes lead to ache or cramps in your stomach during your workout.

You’ve just completed an amazing workout (since you had the proper food to fuel your machine), great!!!

Now you’re starving. What should you eat?

Since carbohydrates are the main source of energy utilized, you now need to replenish them. During your workout, muscles were torn down and they now need to be repaired and rebuilt..

Research has shown that eating or drinking a meal or snack that combines both carbohydrates and protein within 90 minutes of working out yields the best results.

As fat takes a longer time to be absorbed in the body (either good or bad) they should be avoided for up to 120 minutes post workout.

As you can see, nutrition plays an essential role in your health, and by fueling up your body properly, you will ensure you get the best results from every workout.

Are You Listening to Your Body?

Are You Listening to Your Body?

We see people in physical therapy on a regular basis that get injured when starting well-intentioned workout programs. This is a bit of a paradox for us because injured folks are our lifeblood, but so much of these things can be avoided! The staff at SSOR is committed to helping you help yourself avoid having to come see us, so here’s three avoidable things you might be doing:

1. Not getting properly screened before starting.

If you’ve been sedentary for a while or are trying a “couch to 5K” plan, it’s a good idea to see your physician to make sure you’re healthy for activity. Additionally, you should see one of the physical therapists at SSOR to do a musculoskeletal screen of you to make sure nothing is lurking below the surface that will create problems for you down the road.

2. Starting too fast/too much too soon.

The hot trend these days is do it fast and do it quickly. However, without a general fitness base, this will inevitably lead to problems. Without proper work capacity/tolerance, fatigue ensues and with fatigue comes poor technique. Poor technique almost always leads to injury and a visit to the gang at SSOR. Ramp things up slowly.

3. Not listening to your body.

May be you’re working really hard and are really short of breath or light-headed. Your body is telling you to stop, so you should. If not, at a minimum, reduce how hard you are working or take a break. Additionally, if you’re having pain with exercise or things during normal daily living start to hurt, it means you may have a problem on your hands. If that is the case, give the physical therapists at SSOR a buzz and we’d be glad to help get to the root of the problem.

The physical therapists at SSOR are all about solutions, not stop gaps. We’ll figure out the problem and get you back to doing the things you enjoy doing as soon as possible. Give us a call, it would be a privilege to serve you.

Physical Condition of the Muscle

Physical Condition of the Muscle

The physical condition of a muscle is determined by its freedom from fatigue, its temperature, its stores of energy foodstuffs, its state of training and its ability to recover from bouts of work. Fatigue reduces the excitability, power and extent of contraction of muscle. Unless the stimulus is great fatigue reduces the number of fibers which respond in repeated muscular contractions. Such reduction in the number of contractile elements reduces the power of the contractions.

The range of each contraction is also diminished by fatigue due to the reduction in the number of fibers stimulated and to the reduction in the amount of shortening of ach fiber. Muscular contraction is most rapid and most powerful when the temperature of the muscle fibers is slightly warmer than the normal body temperature. In this slightly warmed condition the muscle viscosity is lowered, the chemical reactions of contraction and recovery are more rapid and circulation is improved.

Excessively high temperatures overcome the capacity of the body for circulatory adjustments and also may destroy the tissue proteins. Temperatures below the normal body temperature increase the viscosity, making the muscles stiff and sluggish. The relaxation phase of muscular action is especially affected by cold and this results in a loss of coordination and increases the liability of rupture of the fibers in muscles acting as antagonists in rapid movements.

If stores of muscle glycogen and phosphocreatine are diminished by starvation or prolonged work without adequate feeding, the elements essential for contraction are consumed in the metabolic processes and the amount of contractile tissue is reduced. Muscular weakness is one of the first symptoms in starvation.

The strength of contraction of muscle fibers is increased by programs of physical training. Training not only increases the size of muscle fibers but improves the condition of the contractile elements as well. Lack of use of muscles decreases the size of the fibers and increases the proportion of fat in the muscle tissues. The contractile strength of each fiber is diminished by disuse.

The ability to recover from a bout of work is dependent upon the supply of oxygen to the muscle tissue, the rate of removal of carbon dioxide and other wastes, the provision of energy foodstuffs and the replacements of minerals and other elements expended in muscular work. The circulation must be adequate to carry these materials to and from the working muscles.

As the circulation becomes inadequate, metabolites collect in the muscle and impair its activity and the tissues run short of energy and nutrient materials. The trained muscle recovers more quickly because smaller amounts of metabolites are formed and these are more rapidly removed by circulation.

Can You Exercise off a Bad Diet?

Can You Exercise off a Bad Diet?

Maybe, just maybe, if you squat till you drop and burpee into oblivion you can burn off those fried fish tacos, chocolate frosted donuts, and bags upon bags of Funyuns.

It’s a nice thought—and people definitely try. But, sadly, you can’t exercise off a crappy diet. Science backs it up. In one study—literally entitled: “It is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet”—published last year in the British Medical Journal, researchers confirmed this, and also argued the over-emphasis on physical exercise at the expense of dieting encourages manufacturers to create a “health halo legitimization of nutritionally deficient products.”

The burn-and-refuel mentality is dangerous. If you burn 600-800 calories boxing, in a HIIT session, or running then treat yourself to a double cheeseburger, then yeah, your fat loss has just become a herculean struggle.

You Are What You Eat

“The myth that you can out-run a bad diet partially stems from conventional calories-in-calories-out thinking,” says JJ Virgin, certified nutrition specialist and author of the Sugar Impact Diet Cookbook. “People become overweight because they eat too much and exercise too little, the theory goes, so to lose weight they should reduce calories and increase exercise.”

Unfortunately it’s not that simple. Thinking of your body as a bank where you just cash in and check out calories neglects the fact your hormones matter most for lasting fat loss, Virgin says. “What you eat signals hormones to store or burn fat, boost or crash metabolism, and build or break down muscle.”

Calories are not created equally. You’d never say the calories in spinach are the same as the ones in a pint of ice cream, right? The calories in spinach trigger different reactions in your body than whatever Rocky Road concotion you’re shoveling in by the spoonful.

“Sugar is the key player driving up insulin levels,” Virgin says. The result: It gets stored as fat. “Whereas the spinach would trigger other hormones like glucagon, insulin’s sister hormone that releases fat to burn for energy.”

Start to think of food as information; different nutrients have different physiological effects and distinct roles within the body. So, if your diet consists of lots of sugary crap, the thinking goes, you can exercise all you want and still struggle to stay trim.

So, What to Eat?

But, eating a little extra on workout days in the form of good calories (like that spinach, protein-packed grilled chicken, a protein shake, etc) could actually help you reach your fitness goals. Figure out how many calories your body needs depending on your fitness level here. Then, make sure you’re getting them from good sources. Check out the Get Ripped Grocery List for some ideas.

And… Keep Exercising!

Aside from bulletproofing your body against injury, crafting a killer physique, and helping your overall quality of life, research proves exercise can make marked improvements in preventing, managing, and reducing the symptoms of cardiovascular disease, Type 2 diabetes, dementia, and some cancers.

“Exercise is critical for long-term weight management because it helps burn up your fat-storing enzymes, and it boosts your metabolism so you burn more calories from fat throughout the day,” Virgin adds. “Plus, exercise makes you look better naked.” Can’t argue there…