Length of pass

A 12 month membership can be a scary outlay on the wallet, especially all in go, so a shorter length of time can be more affordable as a one-off cost. Beware of 1 day passes as these are the most expensive way to get into a gym. Multiply the number of times you would go in a week or a month and you will see what we mean.

One month passes can be good if you are only looking at a quick fix before, say, a vacation. Why quick fix? Well, normally once the month is up most people take a planned or unplanned breather before they join again. If this coincides with your vacation, great. However if it is only going to coincide with a rest on the couch, it may be not such a good plan. Before you know it you will be right back where you started, needing another gym pass.

Three month passes will be more costly as an outlay, but when you split it over the 3 months you should come out a long way in front. If the amount is too shocking for the bank balance see if the gym will split the payment up into installments. Right now, those scenarios are becoming more likely as gyms and health clubs scramble for members. (You also will not be the only person asking.)

The other great benefit of a 3 month pass is that by the end of the 12 or 13 weeks you will be into a totally new and better routine. Your mind and body will have become accustomed to hitting the gym and you are less likely to stop going when your time is up. (Bear in mind that some bad habits can take longer than a month to break.)

Other features to look for

Of course, one of the only good things about a downturn in the economy is the fact that many gyms and health clubs are offering better deals. See what sort of incentives are out there before getting that gym membership.
* Free personal trainers and nutritionists can literally save you a fortune. While most gyms will offer a trainer free initially, see how many complimentary consultations you are entitled to.
* Free child minding facilities. Why pay for a sitter at home if you can get free child minding? Check out the staff’s qualifications and that the kiddy area is in fact child friendly.

Cost effective measures.

* Share with friends. Some gyms offer incentives  such as friends can work out for free. If any of your friends belong to gyms why not try these gyms for free before committing yourself. Taking friends for free is also great motivation to stop you jamming out when you first get started.
* Car pool with friends or colleagues can be a great way to save on fuel and car maintenance. It is also another great motivator to get you going.
* Medical insurance. Check with your health or medical insurance to see whether you are entitled to any sort of rebate. Many insurance companies are promoting pro active health measures to minimize health claims down the track.
* Employer’s discounts. Those people who work for large corporations may be entitled to gym discounts. Do your research.

The fine print.

* Extras. Check out that the pool and any special classes like Pilates, aqua aerobics, etc are covered in your membership.
* Class times. If you are wanting to take a few classes it can be worth your while to ensure that the classes are running when you can get there.
* Variety of machines. Before handing over your cash check out the machines and facilities. Does the gym have everything that you might want or need?

Conclusion.

Stretch your dollar while you shrink your waist line with a monthly or 3 monthly gym pass. These are far more cost effective than a day or week pass and will provide the extra motivation to keep you working out.

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There are 2 types of muscle pain. One is the burning that you feel in your muscles while you are working out, and this is commonly known as lactic acid build up. The second kind is the stiffness and soreness you may encounter for up to 2-5 days after you have worked out. This pain is referred to as delayed onset muscle soreness (DOMS for short).

Lactic acid is created when the body is not getting enough oxygen to break down the glucose required for energy. Lactic acid is produced at these moments of time of extreme anaerobic activity (such as weight lifting) as a defensive measure, forcing the body to slow down and catch its metabolic breath. The burning feeling you are experiencing is a sure sign that you are working out to your maximum. Once your body starts producing the lactic acid in high quantities the body can only continue that particular muscle use (rep) for another 1 -3 minutes. The lactic acid does not hang around in your muscles for too long, from several to twenty-four hours.

DOMS is the correct term for the pain, stiffness and suffering you may encounter when you try to get out of bed the day or two after the massive or new workout. This pain and stiffness usually peaks within the first 1-2 days and then subsides. The length of recovery time can depend on the muscle damage and subsequent repair necessary. Yes, you read right. DOMS is actually caused by the inflammation and damage of the muscles created by the workout. Generally, if DOMS is caused by a new workout routine, your muscles will soon adjust and you will find the DOMS will stop troubling you.

Tips for relieving muscle pain.

* Massage has been proven to reduce both the tissue swelling and the pain associated with DOMS after strenuous workouts. The theory is that the massaging motion helps clear the chemical build-ups in the muscles and surrounding tissues, allowing the healing process to start faster.

* Light exercise again has been clinically proven to help alleviate some of the symptoms of DOMS. A light cardio workout is recommended first to warm up, followed by some stretches. If you are then able to do your usual workout that’s fine. However, if the pain is interfering with your routine, or the pain intensifies then this is your body signaling you that those particular muscles need more recovery time. It is important to listen to your body and not ignore severe pain.

* Heat packs and ice packs can both help with tissue damage and pain. Ice will help prevent swelling, and heat is generally found to be soothing for sore muscles and joints.

Does it really have to hurt to work?

The pain that is felt in the muscles after an intensive routine is the small tears in the muscles healing themselves. This is part of the muscle strengthening process. A little DOMS can be a great indicator that you have successfully pushed yourself. On the other hand, severe DOMS indicates that you have overexerted yourself. Lactic acid burn is a signal that your muscles are indeed working out.

Conclusion.

The production of lactic acid is a process signaling that muscles in your body have run out of oxygen needed to clear out the chemicals created by an intensive workout. The build up of lactic acid is signaled by the feeling of muscle burn. DOMS, on the other hand is the pain and stiffness felt from anywhere between 1 and 5 days after a strenuous activity.

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There is never going to be a substitute for fresh and colorful foods on a daily basis. In a perfect world we would all be eating our recommended doses of each and every food group each and every day. Fresh foods contain phytochemicals, micronutrients, fiber, and natural antioxidants that can never be replicated quite the same in a tablet. Interestingly, while it is impossible to consume toxic levels of antioxidants from real foods, this is easily achievable with mega-dose antioxidant supplements.

Sadly, it is estimated that only 25% of Americans achieve the recommended daily dietary requirements. For the other 75%, eating enough fresh fruits, vegetable, dairy, and whole grains can often be a real challenge. (The only food group that Americans as a group do manage to consume to the recommended requirement is the fat group, which most people are guilty of over consuming.)

What should you really be eating daily:

* 3 glasses of milk, or other source of calcium.
* 1 1/2 cups of fresh fruit
* 2 1/2 cups vegetables
* 6 ounces whole grains
* 5 ounces beans, meat, or some other form of protein
* maximum of 5 teaspoons of vegetable oil, such as olive or canola.

Those who could benefit from daily vitamin supplements include:

* Women planning on becoming pregnant in the near future are recommended to take folic acid and pre-natal vitamins. Pregnant and nursing mothers may also need supplements but should check with their health care provider first.
* Those whose diets are lacking in fresh fruits and vegetables, calcium, whole grains or protein.
* Those who consume too much alcohol.
* Those who have had some forms of gastric bypass weight loss surgery. (The removal of some parts of the stomach and bowel can reduce the absorption of nutrition from foods.)
* Those who have suffered from major illnesses and operations (check with your doctor first to ensure the supplements will not interact with your other medications.)
* Those who regularly skip meals.
* Those who exercise vigorously on a very regular basis.
* Those people who may exclude whole food groups from their diet, for example vegetarians or vegans.
* Anyone whose doctor says they should do so.

Caution:

* Supplements should never be used as a substitute for foods.
* Some supplements can interact with other medications including the Pill, anti-depressants, heart medications, and blood thinners, to mention only a few. Be sure to talk to your doctor.
* When it comes to vitamins, bigger is not always better. Beware of mega doses. Research has shown that some vitamins and supplements including Vitamins A and E, selenium, copper, zinc, and iron, and antioxidants such as beta-carotene, may actually be harmful in large doses.
* Never exceed the recommended daily allowance per vitamin or mineral.
* Always check the expiry date. If there is no date on the label purchase another brand.
* Be leery of astonishing claims. Vitamins should be used to protect against dietary deficiencies only.
* Store your vitamins in a cool and dry place. Check whether or not they need to be stored in the refrigerator.
* Keep out of reach of children.
* Children should only be ever given vitamins specifically manufactured for children. Adult doses may well be unsuitable and harmful for a little person. Children have dramatically different dietary requirements to adults.
* Remember that in the US vitamin companies are not policed by the FDA, unless claims are made against a product. Yes, you read right, there has to be a complaint before these products are investigated. It can be a great idea to stick with well known and reputable manufacturers.
* If you are unsure, consult your doctor first.

Conclusion.

Vitamins should be used as an insurance policy to ensure that essential vitamins and minerals are not lacking from your system. Vitamins and supplements can be beneficial for those who lead hectic lives and skip meals. However, supplements are never going to be better for you than a healthy well balanced diet. Care should be taken to never exceed the recommended daily dose, and at the time of publication, mega dose supplements have found to be harmful.

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* Add extra weight. Obvious, yes. But many people get stuck in a rut with their workouts and it doesn’t occur to them that they need to start lifting more. Your muscles get used to lifting certain weights and then after that they are just cruising on auto-pilot. Give your muscles a jolt.

* Alter the speed of the reps. If you cannot possibly lift heavier weights for whatever reason, try changing the speed of the repetitions to increase your workout intensity. For example, instead of letting gravity help on the way down, slow the negative part of the exercise right down. You will be in control of the weight, not gravity, and you will really feel a difference. This is one strategy that has endless variations to keep your muscles from getting complacent and lazy. When asking yourself  how to get a six pack, you will be much more effective at getting rid of the love handles if you play around with the speeds of your crunches.

* Change the exercise pattern. Your muscles get used to doing things in a certain order. Many people always workout in the same pattern. For those skeptics out there, just try reversing your whole workout routine and see how much harder it is. Your muscles will not be doing what they expected and will have to work harder. Try it and see. This is another strategy that has plenty of variation.

* Shorten your rest intervals. Decreasing your rest periods means that your muscles will have to work harder. As an added bonus you will also be able to do more in the same workout time.

* No pain, no gain. Cliched but true. If you are cruising through your workout you are definitely not going to progress. It should be hard and it should burn. Do a few more reps at the very least.

* Hire a trainer. Get a trainer to give you an assessment to see where you can improve. This can be invaluable for those people who have been doing the same old same old for a long time. Sports medicine techniques have changed and you could possibly benefit.

* How long is too long for a workout routine? A very fit person will need to increase their intensity every 3-4 weeks. Experts state that it takes about a minimum of 3 weeks for the body to reap the benefits of the change in routine. Beginners may take as long as 2-3 months before they hit their first plateau. This is because at the start it is all new and their muscles are getting it all together.

* Keep a journal. This is pretty important when you are playing around with rest intervals, your speeds, your weights, and your routines. How can you possibly remember? If you can you are possibly doing too much of the same thing on a regular basis. Logging your progress will give you a better idea of how much stronger and fitter you are getting. Keeping a journal will also allow you to look back over time and see which tactics work best for you.

* Are you working hard enough? If you are not out of breath or sweating then it goes without saying, you are not working yourself hard enough. You should be working at such a level that you are capable of short answers only. If you can carry on a whole conversation you need to be harder on yourself. If you feel faint or breathless you are overdoing it. Obviously, chest pain would mean stopping immediately and possibly a visit to the doctor.

Conclusion.

Pushing yourself harder in your workout will yield results. Those stuck on the scales or not seeing an improvement in the bathroom mirror will benefit from upping their workout ante to a higher intensity.

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Eat protein. Breaking down the energy from high quality low fat protein source requires the body to use more energy than to break down the energy from sugar or fat. Incorporating small serves of eggs, fish, lean poultry and lean beef with each meal will force your body’s metabolism to increase.

Incorporate high fiber into your meals such as fresh fruits and vegetables. Not only will the fiber leave you feeling fuller, but your body’s metabolism will have to speed up to try and break down the fiber.

Add muscle to your physique. The more muscle tone you have, the more calories your body will burn each and every day. Yet another great reason to hit the gym.

Sleep well. Lack of sleep can wreak havoc with your metabolism. If you want to increase your metabolism getting a good night’s sleep would have to be one of the easiest ways.

Small snacks often. OK, first up, we mean healthy snacks, not pizza and beer 5 times daily! We also don’t mean for you to eat 5-6 huge meals daily. Rather, look at what you currently eat in a day and divide this amount into 5 smaller meals rather than 3 big meals. Eating every 2-3 hours stops the body from going into starvation mode and keeps your metabolism really buzzing along.

Omega-3 Fatty Acids. Research has shown that including 300mg daily of the omega-3 fatty acids DHA and EPA together will enable your body to increase fat burning hormones and decrease the fat storage hormones. The results? A possible surge in metabolism by up to 400 calories daily (according to researchers from the University of Western Ontario.)

Exercise effectively. Multiple muscle exercises will speed up your metabolism, not singular, as is mentioned in the truth about six pack abs book. High intensity interval training (HIIT) is an extremely effective method for revving up your metabolism and burning calories for hours afterwards (known as afterburn). For further information on HIIT you may like to read this article. Incorporating heavier than normal weights in your routine can also boost your metabolism, as your body will have to work harder to repair all those tiny muscle tears.

Get moving. Keep yourself on the move. Toss away the remote and force yourself off the couch. Take the stairs. Ride a bike instead of driving.  Take your kids to a park or play with them in the yard. Walk to the corner store instead of driving. The more you move around, the more calories your body is forced to burn and the faster your metabolism will run.

Conclusion.

Boosting your metabolism can be achieved simply and effectively. Smarter eating and exercising, along with adequate quality sleep and the inclusion of fish oils on a daily basis can dramatically burn more calories.

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Types of muscle pain.

There are several types of muscle pain associated with working out:

* Lactic acid burn. This is the burning feeling you experience in your muscles as you are working out. This is a result of strenuous muscle exertion and lactic acid builds up in the tissues as a byproduct of the vigorous workout. Lactic acid burn starts to subside within minutes of finishing the exercise.

* Acute injury or sprain. Sudden onset of acute or unusual pain while exercising could indicate an injury or sprain. Many sprains can be treated in the same manner as DOMS. However, if your pain hasn’t gone within a week it will be time to consult a doctor. Severe pain may warrant a visit sooner.

* Delayed onset muscle soreness (DOMS) is used to describe the pain and stiffness that you tend to wake up with the day after a vigorous workout. This pain may intensify for up to 48 hours after the workout, and then start to subside. There are many useful strategies you can implement to help with this sort of soreness.

Treating muscle pain.

* Massage has been shown to help with both lactic acid build up and DOMS. In the case of lactic acid build up massaging the surrounding areas seems to clear the chemical build up faster, decreasing tissue inflammation. In the case of DOMS, massage would appear to be at the very least, very soothing.

* Yoga has been shown in studies to help with DOMS. The gentle movements along with the stretches may be just what the physio ordered.

* Stretching definitely helps alleviate the stiffness and soreness of those tight muscles. The best thing about stretching is that you can do it as often as you need to. Just remember, aim for gentle stretches, do not rock or bounce and try and hold for at least 5 seconds.

* RICE stands for rest, ice, compression, and elevation, and is ideal for more significant muscle injuries like sprains and swellings. The ice and elevation will minimize the bruising and swelling of the affected area. The compression, as in a bandage, will help support the area and will ease the pain, especially if it is your ankle or foot.

* Heat packs are extremely soothing for sore muscles and help with the associated inflammation. Many people swear by wheat packs for those aching and stiff muscles and joints.

* Ice packs and cold water. Many athletes claim that ice baths are great for dealing with pains and swellings. Ice packs definitely help with sprains and swellings. Some may prefer the warmth of a heat pack, and others may find an ice bath more effective. Experiment and see which works the best for you. Neither will harm you.

* Warming up before going again. Before you embark on your next round of activity it is vital to do a gentle warm up for 10-15 minutes. You will start to feel better straight away. Note the word “gentle”. Activities such as walking and cycling are excellent.

* Gentle activity. You may not feel like even climbing out of bed, but gentle activity will definitely help your cause. Do not workout to the intense level you were at to give yourself the DOMS. Knock it back a few levels of intensity, but still do something. This will also help to keep you in your new workout mode. If you stop until you feel better, you may not go back.

* Be patient. You may feel as if you will never be able to move again, but within 3-7 days you will be fine. If you are not OK after 7 days you will need to see a physio or doctor, as this would indicate an injury, as opposed to DOMS.

Conclusion.

There are many simple ways of dealing with muscle soreness including stretching, yoga, massage, gentle exercise, and both heat and ice. Your muscle pain will go away, and in the meantime you will feel much better if you keep working out at a lesser intensity.

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* Better muscle tone and definition. Not everyone wants to look like a body builder. The majority of those using strength training do so to keep their muscles toned and the love handles at bay. Tight muscles are always going to look better than wobbly skin and bingo arms.

* Faster metabolism. Not only does resistance training burn calories and fat at the time of the workout, but the extra lean muscle will cause your metabolism to run considerably faster permanently. Every extra pound of lean muscle mass that you lay down can burn as much as an extra 35-50 calories each and every day. The more muscle mass you have the more calories you will burn.

* Reduces risk of osteoporosis. The risk of osteoporosis increases significantly with age. While the risks are higher for females, men can also be afflicted with thinning of the bones. The most effective way to counteract this bone disease is to incorporate weight-bearing activities into your workout at least 3 times weekly.

* Better coordination and balance. Strength training has been proven to improve balance and coordination, especially in the aged. The stronger the core and leg muscles become, the less chance there is of falling. The stronger bones from the resistance training mean that any little spills have less chance of breaking bones.

Starting out. It can be a great idea to have a personal trainer, or physiotherapist, guide you as to the best exercises for your fitness levels and age. Otherwise it can be very easy to either over or under exert yourself. The correct movements are critical with this sort of training. Get the motions and the weights right and then you will be able to workout yourself.

Keeping it cost effective. Personal trainers are also useful for providing great ideas for a home gym and can give great insight into keeping the costs down with resistance bands, the best value weights, and utilizing your own body weight in the workouts.

Keep a journal. Resistance training is one area of working out that requires you to keep pushing yourself. Keep a record of your workouts and ensure that you are upping the ante on a regular basis.

Regular workouts. Strength training is best done at least 3 times weekly. Mix it up with some aerobic or cardiac workouts on the other days to fully maximize your workout potential.

Conclusion.

The benefits of strength training include reducing the risk of osteoporosis, burning fat, boosting the metabolism permanently, and improved stamina and endurance.

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Cooling down can help prevent those dizzy spells and even fainting that can occur when you stop a vigorous workout suddenly. If you stop suddenly, the blood can pool in those large muscles away from your brain (like your legs) leaving your brain oxygen and blood deprived, hence the giddiness and fainting.

Cooling down is also important for allowing blood pressure, and pulse and respiration rates to return to normal in a safer manner.

Cooling down will also help the muscles start to clear out any lactic acid build up produced from a  vigorous workout. This in turns assist with muscles repairing themselves faster.

Delayed onset muscle soreness (DOMS) can also be minimized with a proper cooling down routine. DOMS is a term given to that sensation following a new or vigorous workout that you can encounter 1-2 days after the workout. DOMS can result in muscle stiffness and pain that is severe, making all activities feel almost impossible.

Ways to cool down.

There are a few different ways to cool down, depending upon your level of fitness and what type of activity you are doing. Whatever your fitness levels, the cooling down process involves a slower form of activity followed by stretching and then re-hydrating and refueling the muscles.

* Re-hydration and refueling involves drinking adequate amounts of fluid, such as water, as well as perhaps a sports drink if the workout was intensive and resulted in heavy sweating. Fuels in the forms of foods such as fruits, complex carbs, and low fat proteins are all good selections for replenishment.

* The less advanced. For those who work out more for pleasure and fitness a fairly simple cool down will be sufficient. Try for 5 minutes of your workout at a slower rate, for example slow to brisk walking, a slower speed on the exercise bike, or a slow jog if you were running, with deep breathing. The deep breaths will assist with returning oxygen to parts of the body that may be oxygen deprived.

* Gentle stretching for 5-10 minutes after this, ensuring that you include all the muscle groups that have been given a workout. A good rule of thumb is to stretch for about 10 minutes for each hour of exercise. Each muscle group should ideally be stretched 2 or 3 times each for about 20-30 seconds each time. Another benefit of post workout stretching is that your flexibility will improve dramatically since your muscles are already nicely warm when you are stretching in the cool down.

* The more advanced will need a 10-15 minute slow down of the activity that you were doing. For example a slow jog instead of running, a slower speed on a bike, or a slower walk. It is a great idea to carry on with the activity you were doing, just with less intensity. The more intense the workout, the longer the stretching should go for. A more professional athlete could be stretching for up to 20-30 minutes after a strenuous workout.

* Rug up. If you are exercising in a cool or cold climate, or in a gym with exceptionally chilly air conditioning, you may find it necessary to throw on a jacket or an extra layer to prevent your body from becoming too cold while you are cooling down.

Conclusion.

Cooling down is just as an important part of working out as warming up. A thorough cool down consists of slower activity, stretching, and adequate hydration and food. Cooling down allows the body to return to its pre-workout state, aids in recovery, and minimizes the chances of injury and delayed onset muscle soreness.

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* Improved health. Once you have a regular workout routine happening your health will reap the rewards. Reduced blood pressure, a decreased risk of heart disease and stroke, and a significantly lessened chance of type 2 diabetes are all documented benefits from regular physical activity.

* Easier to manage weight. Working out burns calories and fat. It also keeps your metabolism running faster for some time afterwards. The end results? Combined with sensible eating you should be able to find it easier to keep your weight in check and reduce belly fat.

* More energy and stamina. The more you workout, the more energy you have. Sounds bizarre, but it is actually true. There is no better cure for a lethargic day than a bout of physical activity. The regular workouts will also mean that you will have more endurance to deal with daily activities, and your day won’t seem so hard or tiring.

* Healthier lifestyle choices. Once you become hooked on your fitness regime you will discover that you may start to select better lifestyle choices. Some of this may be subconscious, and just rubbing off from the people you hang out with when you workout. Some of it may be of a more conscious nature. For example, where you find yourself asking “Why sabotage the workout at the gym with that slice of pizza? Maybe I will go with the salad.” Some people also notice that they may drink less alcohol, as the thought of working out while feeling hungover can be too awful to contemplate for some.

* Improved quality of sleep. All that working out will mean that you will sleep like a babe. Not only is the strenuous activity meaning your body needs the sleep physically, but mentally, working out is a great way to alleviate stress.

* Careful! There are some folk out there who can take their workouts to extremes. If you find that you cannot skip a session no matter what (including injury) then you may be liking your exercise a bit too much. Other clues include working out 7 days a week for more than 90 minutes a session, or skipping social activities that you would normally attend to work out instead. Other indicators include participating in multiple classes back to back, and if you get more than a little down if you are forced to skip a session.

Conclusion.

A good workout can leave you feeling energized and refreshed. Regular physical activity will improve your health, lower your weight, and improve your quality of sleep. After a while the exercising will become a pleasurable habit, leaving you with a healthier lifestyle that you enjoy. You will be looking good and feeling even better. Where are my trainers?

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Timing of Meals

Research has shown that your body may deal with the same meal in various ways throughout the day. After about 2pm your body starts to produce different levels of insulin and has a different response to sugar than it would for the same meal eaten earlier in the day. Apparently this is even more so in females. The answer to this? Keep away from those high GI foods (think processed sugars such as candies) after lunch.

* Eating Breakfast is recognized as being the most vital meal of the day, especially for weight loss. The reasons? Firstly, your body has not received any nutrition while you have been sleeping. No food after 8, 10, or 12 hours means that your body needs some sustenance to fire up your metabolism first thing in the morning. Yes, you will actually be better off from a metabolic point if you eat something than if you skip breakfast.

Secondly, those people who skip breakfast tend to end up consuming more calories throughout the day. The reason? After missing breakfast these folks tend to eat more sugar, more calories, and more carbs in the latter half of the day than their counterparts who do eat breakfast. Not only that, but the calories and carbs have been eaten at the wrong end of the day.

* Dinner. We can’t all eat, or even want to eat, our dinner before 6 or 7 pm. Work, gym, life, there are many reasons to make this logistically impossible for many. Dinner should be a small serving of low fat quality protein such as fish, or poultry, along with salads or vegetables. Avoid high GI foods and opt for low GI whole grains for rices and pastas. Skip the seconds and dessert.

* Late night snacks. There is a difference between a healthy before bed time snack and mindless eating after dinner in front of the TV or laptop. Obviously, eating a carton of ice cream, or a block of chocolate is not going to help you lose weight. When are you going to burn off those empty calories?

* Healthy late night snacks include things like a glass of low fat calcium enriched milk. Low fat protein sources such as yogurt or cottage cheese are also great selections. Your body will be able to use the protein while you are sleeping to strengthen your muscles. (Important for those who participate in a lot of strength training.)

Conclusion.

When it comes to weight loss, the most important factor of all is to ensure that your diet is calorie deficient. In other words, you are burning more calories than you are consuming. Eating a little less, or more correctly, and exercising effectively, are 2 ways to achieve this. Eating breakfast is an important component for both weight loss and healthy weight management. Smaller low GI dinners will help to compensate for the body’s altered response to sugars eaten later in the day.

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