Muscle Soreness, Lactic Acid Buildup And DOMS Explained

No pain, no gain. This is the adage that many of us work out by. If it’s not hurting we are not working hard enough. What causes sore muscles and what part does lactic acid buildup play?

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.

How To Increase Metabolism Easily, Effectively, and Long Term

We all know someone who seemingly never stops eating, is always hungry, and never seems to gain a pound. Then there are others who are less fortunate who seem to gain weight just by looking at a serve of pasta. What’s going on? Well it all basically comes down to metabolism. Your metabolism is simply the manner in which your body burns up energy. Someone with a higher resting metabolism is going to burn more calories while watching TV than someone with a slower metabolism. However, all is not lost. Read on for some simple tips on how to increase metabolism.

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.

Do Not Give Up Your Fitness Program – You Can Do It!

When you first get started on your new workout regime it can be every easy to feel like quitting. It’s a cold morning, it’s raining, the bed is warm, you are tired, or your body is already stiff and sore. The list goes on. After work routines can be even harder to stick with. Drinks, meetings, working late, and exhaustion, can all seem like perfectly adequate reasons to put off a workout. It does seem hard initially but it is important you do not give up. Try these easy tips to stay motivated.

* Set Goals.
Do you want to lose pounds, inches, or just get fit and healthy? Not only is it a great idea to set goals, but you should ensure that they are realistic. We all want the love handles and muffin top gone in a week, but it is not going to happen. Break the goals down into smaller increments if the overall picture is just too overwhelming. Allow yourself a weight loss plan of 1-2 pounds per week.

* Get a Workout Buddy. Having someone to workout with can be great for getting you into that gym. Just ensure that your partner is just as motivated as you. Do not select a slacker who is going to encourage you to shop, drink, or sleep in, instead of working out.

* Hire a Personal Trainer. This is the ultimate in being forced to keep going. Harsh cancellation fees, and having to justify your non attendance, are enough motivation for most to show up in the gym. If you are totally non-motivated then you may be even better off hiring a personal trainer that will literally come to your home and drag you out of bed or off the couch, if needs be. While you are using the personal trainer it could be a great idea to get them to show you some strength training exercises which will help with the calorie and fat burning.

* Use Photos etc.
Stick a photo on the fridge, your alarm clock, your desk at work, or as your screen saver, of what you want to achieve. It may be you in slimmer days or it might be a shot of an outfit you aspire to look good in. Whenever you feel the will power slipping take a good look and remind yourself of your goals.

* Use a Special Event to stay motivated. Is there a summer vacation or reunion coming up? Remember to leave yourself enough time to get somewhere near your goals. Every time you feel like skipping the workout think of those guys you haven’t seen in how many years, or the bikini you want to wear around the pool.

* Use a Journal. Keep track of your workouts. Before too long you will notice that you will be doing activities harder, longer and stronger. The journal can also be used to chart your measurements and any blood pressure or blood test results that you can compare favorably along your fitness journey.

* Stay Positive. It won’t happen overnight, but it will happen eventually. In the meantime remind yourself that you are getting fitter and healthier on a daily basis. You are not only toning up but reducing your risks of diabetes type 2, heart disease and stroke.

Conclusion.

It can be hard to get off the couch, out of bed, or out of the office, when you first start a new fitness program. However, before you know it, you will be looking forward to your workouts and will not need motivation or reasons to go. You will be embracing your new lifestyle and wonder how you ever got by without it.

The Many Health Benefits Of Strength Training

There are plenty of great reasons why you should think about incorporating strength training, or resistance training, into your workout routine. Some may associate this type of training with body builders, but you need not necessarily become Mr. or Ms Universe. Indeed, many use resistance training as a means to keeping themselves trim, taut, and toned, as opposed to bulking up. The many and varied benefits of strength training include:

* Increased stamina and strength.
As your muscles become stronger you will notice a huge improvement in your overall endurance and energy levels. Day to day tasks that may have been a struggle will also become a lot easier, courtesy of the extra muscle tone.

* 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.

Get Active, Get Addicted To Fitness – Best Decision You Will Make

Those feel good hormones, or endorphins, that you produce after physical activity can keep you going for hours. Your mood lifts, and you instantly feel better about yourself. Before you know it, it’s no longer an effort to roll out of bed and put on your running shoes. You find yourself looking forward to hitting the gym. Getting addicted to fitness can have many other positive benefits:

* 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?

Is There A Latest Time To Eat For Weight Loss And Management

Is there a latest time to eat for weight loss and weight management?  We have all heard the theories: no carbs after 6pm, no foods after 9pm, and the list goes on. While many diets, especially those supposedly favored by celebrities, state we shouldn’t be eating after various times in the evening, is there necessarily any truth to this?

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.

Physical Activity Reduces The Risk Of Coronary Artery Disease

Are you in the 66% of men, or 50% of women, who will suffer from heart disease in the United States after the age of 40? Pretty scary statistics aren’t they? While cardiovascular disease, otherwise known as heart disease, is the primary killer for American adults there are simple measures you can employ to dramatically decrease your chances of adding to the figures. Physical activity reduces the risk of coronary artery disease, along with quitting smoking, losing weight, reducing stress levels, and lowering your blood cholesterol levels.

Not only will 30 minutes of daily physical activity lower your chances of heart disease, but the other benefits of daily exercise include losing some pounds, boosting your metabolism, reducing stress levels, reducing the risk of type 2 diabetes and stroke, and alleviating depression. In fact, that daily 30 minute quick walk can drop your chances of cardiovascular disease by as much as 32%.

The barest minimum requirements to reap the heart health benefits is 30 minutes of a moderate physical activity 5 times per week. Those who are younger, fitter, or just more energetic, will receive even more health benefits with 60 minutes exercise 5 times per week. Moderate physical activity is defined as anything that raises your pulse and breathing rate, while still allowing you to speak.

Daily heart health activities. (Often called cardio workouts.)

* Brisk walking. As we already mentioned a brisk walk can be just as effective as any other form of moderate physical activity. This is great news for those with limited budgets. Just pop on your runners and head for a walk around the block. Walking is also great for those just getting started, the elderly, and new mums who can just pack up their stroller and take off around the local park.

* Treadmills and exercise bikes are great alternatives for those who are unable to exercise outdoors. Many of these workout items come with built in cardio programs, which can make it even easier to exercise your heart.

* Family friendly activities such as kicking the ball, throwing the Frisbee, skating and riding bikes are all excellent ways to spend time with the family and get fit together.

* Swimming and aqua aerobics are great options for those who have access to pools, or who may suffer from joint conditions.

* Tennis, squash, soccer, dancing, aerobics, jogging, and any other activities that get your pulse raised are all cardio activities.

* Sadly, housework, gardening, and yard work when performed vigorously can count towards your daily cardio workout.

* If 30 minutes of activity is too much to start, begin with intervals of 10 minutes and slowly build up.

* Before embarking on any new physical activities it is important to get a clearance from your doctor. (You don’t want to be adding to the heart disease statistics by having a heart attack while trying to get fit.)

Conclusion.

Moderate level physical activity reduces the risk of coronary artery disease dramatically and can be as simple and inexpensive as a 30-minute brisk walk 5 times a week. Heart attack or a 30-minute walk? Excuse me while I go walk my dog.

3 Simple Tips To Maintain Your Ideal Body Weight

What is your ideal body weight? Is it the lowest possible number on the bathroom scales? Is it the equivalent of fitting into size 0 jeans? Is it looking like Mr. Universe? The answer is not necessarily. Your ideal weight is a range calculated from the Body Mass Index Calculator, which takes into account height and gender as factors determining your healthy weight range.

Your ideal weight will minimize your chances of heart disease, stroke, some forms of cancer, and type 2 diabetes. The less pounds you are lugging around, the less of a burden you are placing on the joints in your lower spine, hips, and knees. Your ideal body weight range will be where you feel comfortable and healthy in yourself.

Once you have reached the magic dress or jeans size, the trick is then to maintain it. Going back to your former eating habits and abandoning your workout routine entirely will have the pounds creeping back on. Before you know it you will be back in your fat clothes. How to keep the pounds from piling back on?

* Regular exercise is one of the best possible ways to keep a check on your weight. Working out not only burns energy, and tones muscle, but will also speed up your resting metabolism. This means that your body will be running more efficiently and burning more calories at rest for longer. While you may no longer have to work out as often as when you had to exercise to lose belly fat, you will still have to workout or perform some sort of physical activity, at least 3-4 times weekly. Selecting activities that you enjoy is a great way of ensuring that you keep it up.

* Eat balanced meals.
Rigidly starving yourself is not achievable long term. Strive for healthy well balanced meals that are both tasty and nutritious. Keep the meals and snacks that you enjoyed from your diet. Slowly bring back other foods that you may enjoy that are not so healthy.

Keep the unhealthy snacks and meals to a minimum on perhaps a once a week level. Total deprivation will only result in frustration, boredom and binges. However, eating the pizza, deep fried chicken, or sweeties on a daily basis may have you quickly back where you started from. Some people find that once they have banished the unhealthy foods from their lifestyle that they really don’t miss them or crave them. If this is you, then leave well alone.

* Plan ahead for both physical activity and meals.
Packing healthy snacks and salads for meals throughout the day can ensure that you are not left starving with only take away to solve your problem. If your days are hectic, try for an early morning walk or workout before the rest of the day interferes. If your diary is telling you that there is some serious calorie intake coming up, try to be a little more careful with what your are eating, and perhaps squeeze in a little more exercise, both before and after, to compensate.

Conclusion.

Maintaining your ideal body weight is all about planning ahead and permanent lifestyle changes. Incorporating pleasurable physical activities as well as healthy and sensible eating will be much easier to maintain long term then 5 hours daily in the gym and living on raw salad.

What To Look For When Buying Nutritional Supplements

There is always plenty of debate as to whether nutritional supplements are essential, or an insurance policy for just in case. People who skip meals, and whose diets are not well balanced could well be deficient in essential vitamins and minerals. Those with frantic, stressful lives, and those who are recovering from illnesses may also opt to use a vitamin supplement. Planning on supplementing your diet with additional vitamins and minerals? Read on for some handy hints.

Supplements are one instance where it can be worthwhile to select quality over budget. In the US, vitamin companies are not policed the same way as pharmaceutical companies, and supplements come under the same rulings as foods. It is always a great idea to stick with reputable and well known supplement companies. The USP seal of approval ensures that the supplement you are purchasing has the ingredients that it is supposed to, and at the stated dosages.

Supplement Safety

* Take as directed. Many people feel that more vitamins must be better for you. This is wrong. Some vitamins can be dangerous in large amounts. Stick to the recommended dosage. Note also whether you should be taking your supplement with or without meals.

* Expiry dates.
Many vitamins lose their potency over time. Be sure to select vitamins that have plenty of shelf life left. If there is no expiry date on the label or bottle, purchase something else.

* Avoid mega doses. Generally, it is not wise to take supplements that provide over 100% RDA (recommended daily allowance) of anything. In fact, recent studies have revealed that taking mega doses of some vitamins and minerals can be harmful. For more information about on antioxidant supplements this click here.

* Take extra care when pregnant or breastfeeding.
Pregnant and nursing women should only take supplements that are specifically designed for this situation. These women should check with their medical providers before taking any medications.

* Do not mix with other medications.
Certain over the counter and prescription medications can have adverse reactions when combined with supplements. Some medications can be made more powerful and some can stop working altogether. People already taking medications in any form should check with their doctor or pharmacist before adding supplements. Blood thinners, heart medications, steroids, the Pill, some cancer treatments, diuretics, and immuno-suppressing drugs are some examples (but by no means all) of the medicines that can be effected by supplements.

* Pre-surgery. Anyone who is going to be having surgery should definitely check with their surgeon about the safety of their supplements as some can cause surgical complications including thinning of the blood.

* Storage. Supplements can easily be damaged by heat and light. Store in a cool dark environment away from the reaches of children. Some supplements even require storage in the refrigerator.

Conclusion.

It is always a great idea when purchasing nutritional supplements to stick with reputable high quality companies and brand names that you know to ensure a superior and safe product. Be wary of supplements that are close to expiry, contain mega doses, or exceed the recommended daily allowance.

Simple Tips To Easily Improve Your General Health

Are you feeling run down? Are the muffin tops or love handles getting bigger? Are your energy levels down? Is your blood pressure on the rise? Do you wake up feeling like you need a good night’s sleep? How you look and feel is a great indicator of your general health. If you are answering “Yes” to any or all of these questions, then maybe it is time for a bit of an overhaul. Read on for some simple tips to improve your stamina and reduce belly fat.

* Diet.

The word diet need not mean food deprivation, or counting calories, carbohydrates or fat grams. However, a sensible intake of food will have you feeling a lot better in no time. Consuming foods from all parts of the food group pyramid is a great way to ensure that your body is receiving what it needs in the correct percentages.

A great diet will contain lean protein (think fish, poultry, and lean beef) to ensure you stay fuller for longer. Cutting back on the unhealthy fats (think deep fried anything, butter, margarine, and lard) will lower blood cholesterol levels and reduce your waist size.

Eating complex carbohydrates (think whole grains, breads and pastas) will provide valuable vitamins and fiber. Fresh fruits and vegetables are also a great source of fiber and essential vitamins and minerals.

Cutting back on refined sugars that are found in cookies, sweeties, and pastries will not only help with weight control, but also prevent the surges and falls in blood sugar levels that come with consuming too many sugars in the one go.

An easy to follow and healthy eating lifestyle is the Mayo Clinic Diet.  Click here for further information.

* Water.

Being less than adequately hydrated makes you feel tired and lethargic. Grab a glass of water in the afternoon when the after lunch fatigue sets in instead of a coffee. Most of us need a minimum of 8 glasses of water or herbal tea daily. Intensive activity, heat and humidity will up your fluid requirements significantly. Alcohol, coffee, and tea are all diuretics and will actually decrease your fluid levels.

* Exercise.

On of the best ways to increase your energy levels and stamina is to participate in physical activity. 30 minutes daily of any form of activity is enough to reap the health benefits. If you are unable to maintain 30 minutes in the one go, start with blocks of 10 minutes and slowly increase.

*Sleep.

Sleep deprivation is used as a form of torture. Your body needs adequate sleep to recharge and recover. People who are constantly sleep deprived have higher risks of obesity. While you are sleeping your body is repairing muscles and cells. Sleep is also essential for the correct production of your hormones. Try for 8 hours sleep and see how much more refreshed you feel in the morning.

Conclusion.

Making a conscious decision to change your general health will have you looking and feeling better in no time. A sensible diet and exercise routine, plenty of water, along with quality sleep will go a long way to improving your overall health.