Book Review

Why We Get Fat and What to Do About It is well researched by the author, Gary Taubes, who presents the basic case that we can become leaner by avoiding certain foods— and not just consuming the latest advertised “low-fat over-processed prepackaged, take-our-word-for-it solution.” This simple logic is almost too basic for today’s health-obsessed consumer. We want fast, sexy and cheap, but we can’t give up anything. That’s just crazy!

First and foremost, lean does not necessarily mean healthy, and it is only one marker of health. But consider that our biggest mistake while trying to lean up is not one of inclusion, but of omission. Here is the “why we get fat logic” in a nutshell.

• If you are not as lean as you want or need to be, what you are currently doing does not work.
• Therefore you should change something.
• Your first changes should be deletions, not additions.
• Once all responsible and logical deletions are managed, add some stuff if needed.

In the case of why we get fat, the absolute deletions should be all refined sugars, most all starches and liquid calories. You might say, “OUCH! Not going happen!”

Actually it’s not that bad, and if you think it is, I’m going to punch you again. I’m going to compare you to a seven-year-old who still needs a pacifier. Think of the humorous comparison for a minute: A pacifier is not necessary for life and really only offers habitual comfort. When it’s taken away, you think serious damage has occurred based on the reaction that follows, but soon even the most stubborn brats will eventually give up the habit if the pacifier is not available.

Read this book and educate thousands of other people around you.

Have a comment post it below.

Chad

The Nine Causes of Endocrine Breakdown

The Endocrine System 101
Think of this system as your body’s main power grids. It works by releasing hormones that, in turn, trigger actions in specific target cells. The Pineal, Pituitary, Thyroid, Adrenal, Pancreas, Ovaries and Testis comprise of the glands that maybe the one or more of the problems.

Let’s see how you are doing…

1. Weakened immunity

Whenever the immune system is weakened , viruses, bacteria, microbes, or parasites find it easiest to invade and occupy the body. The good news is you can strength it.  Ask me if you want to know.

2. Dental conditions

Infections and root cancels on endocrine acupuncture meridians that flow through teeth can impair endocrine function. In the US, many physicians and naturopathic doctors consider mercury toxicity potent underlying cause of chronic illness.

3. Imbalanced autonomic nervous system or (ANS)

ANS is comprised of the Sympathetic/ Parasympathetic nervous system, is key to maintaining healthy function. It’s important to understand or be aware of because it  controls many organs, including the endocrine glands, which secrete your hormones.

When we exercise, the sympathetic nervous system jacks up the heart rate. When we stretch and cool off, the parasympathetic helps to slow the heart rate way down, which in turn slows down brain waves. This initiates the relaxation response and a release of feel-good hormones like endorphins, which helps promote calm and heightened immunity.

4. Neurotransmitter imbalances

Any imbalance here can cause weight gain, insomnia, weight loss, depression, anxiety, fatigue, memory loss, mood swings, and ADD or ADHD. They are made of amino acids, vitamins, and mineral cofactors within the body, neurotransmitters critically support ANS functions and strongly influence moods, behavior, cognitive processes, social attitudes, digestion, and sleep. etc.

A deficiency in serotonin can cause depression and can initiate the stress response, triggering the release of stress hormones.

5. Imbalanced diet and lifestyle

If your diet consists of processed, chemically laden, dead foods that high in toxins (such as partially hydrogenated oils), which make you overweight, and you rarely exercise, this can negatively affect your system. Obesity is the cause of many health and lifestyle problems.

6. Emotional Issues

The ups and downs of life creating emotional burnout and psychological trauma can also heavily tax the adrenal glands and create hormonal crisis. One of the best therapies of emotional issues is biofeedback.

7. Scar Tissue

If scar tissue is located along a meridian pathway, it can block the flow of energy through organs and body systems.

8. Medications

Most medications have a negative effect on the body; some examples are cortisone, anti-inflammatory drugs, cholesterol drugs, thyroid drugs, antibiotics and high blood pressure medications.  You may believe these drugs are really helping you but the truth is they have many side-effects maybe not noticeable now but in 2 or 3 years. Ask your doctor to cut your dose in half.

Drug companies make billions of dollars because of a lack of information to people who think they are going to die if they don not take medications.  There are many other solutions, you just have ask or do your own research.

9. Environmental toxins

In addition to hormone disrupting agricultural, plastic, cosmetic, and household cleanser products can be some of the worst.  We live among them everyday creating havoc on our endocrine system.

If you believe any of the following symptoms are causing a breakdown in your endocrine system then you need to seek out a healthcare professional who can help you.

Together we can accomplish anything to empower you to a healthier way of life.

Stay strong. Stay positive.

Chad

Book Resource:

Revitalize Your Hormones by Theresa Dale, Ph.D,. N.D

Wisdom of Menopause by Christiane Northrup M.D

The No. 2 Instrument of Death

It’s probably not what you think.

What do you think causes more deaths in the United States each year?  Car crashes, drug overdose, alcoholism or firearm accidents? All of the those combined don’t total a third of this insidious instrument  of death: food.

We are literally eating our way into the grave. Obesity (caused by bad diet and lack of exercise) kills some 400,000 people in this country every year, according to the Centers of Disease Control. Only smoking-related diseases account for more deaths, with a total of 435,000 annually.

We do have a healthcare problem, and most of it is self-inflicted. We aren’t taking proper care of our own health. We need a new healthcare policy, and I don’t mean one enacted by Washington… but one enacted by you. You are the only one responsible for what you put into your mouth and how often you move your body.

At least you know I have your back with exercise and nutrition.  The key to success is consistent habits everyday!

Recommended Reading:

The Power of Full Engagement by Tony Schwartz
Reveals four elements that compose your daily energy and how you can maximize them to be your most productive during and after work.

Positive Energy by Judith Orloff
She synthesizes the pearls of traditional medicine with cutting edge knowledge of intuition, energy, and spirituality to achieve physical and emotional healing. She passionately asserts that we have the power to transform negative emotions and achieve inner peace.

Until next time,

Stay strong, Stay positive

Chad

Hey Chad Nelson here…

Being in the Health and Fitness Industry over the last 8 years I’ve learned a lot about all my difference clients.

That is why I love what I do — learning and understanding who you are and what makes you tick is very rewarding.  That’s one reason why I’m 97% different from other personal trainers.  I really care; your needs and wants are important and I’ll take time to understand them.

However, to be successful with any client there has to be some sort of connection.   And the best way for me to establish this; is to share my personal philosophy.

How about you…. Do you have a personal philosophy?

If not maybe you’ll like mine… and there’ll be a possible connection!

#1 Anyone can achieve a level of fitness know matter where they are in life.

Every 3 years you get a “do over” to transform your life.

How many people do you know that stay the same and never change.  It blows my mind… for things to get better we must get better.  For things to change we must change.

I find it fascinating that most people plan their vacations with better care than they plan their lives. Perhaps that is because escape is easier than change.

#2 Learn to work harder on yourself than you do on your job!

I see this a lot in the gym we’re over worked, under paid and stressed out.

Do you let your job control your life?

Why?

Click to Watch this VIDEO...

I’m sure you have goals and dreams so why let your job control your future. When is the last time you took time to learn something new?

There has to be a balance in your lifestyle.

For example… If you’re not happy with the way things are going… then its time to work on yourself.

I heard that if you love what you do you’ll never work a day in your life.  Are you following your passion or purpose?

“You are today what you’ll be 5 years from now, except for the books you read and the people you meet”

#3 Everyday its takes consistent habits to achieve excellence.

Here is a quick story… If you want results it’s like pumping the lever on an old water pump.  If you get some results… you take a break and stop pumping and before you know it you have to pump the lever even harder to get your results back.

If we stay consistent and pump the lever 10 times a day everyday then its easier to maintain your habits.

Habits are best described as… the older they are… the bigger they get… the deeper the roots grow and the harder they are to uproot, some get so big with roots so deep you might even hesitant to try.

Part 2 is coming…

Until then stay strong and stay positive,

Chad

Best. Sleep. Ever!

Chronic, long-term insufficient sleep ups your odds of diabetes, depression, cardiovascular disease, even weight gain. So what to do?  Try these unexpected tweaks, and wake up feeling incredibly well-rested.

1. Halt your afternoon habit

It’s a no brainer that drinking coffee or tea right before you hit the sack won’t do you any sleep favors.  Even more so… watch what your drinking in the afternoon.  It’s good NOT to drink any caffeine after 2pm.  The effects of cortisol (stress hormone) become even more elevated so your body will thank you stopping after 2pm.

2. Choose sleep superfoods

Eat any food containing the amino acid tryptophan such as turkey and other proteins.  In the body this is converted to serotonin.  If you stop eating by 8:30pm and hit the hay around 10pm or 10:30pm your body should not be craving more food if your dinner was balanced to control your appetite.

If you ever do feel hungry try a small bowl of cottage cheese with banana slices or other combos of healthy carbs and protein such as graham crackers or yogurt sprinkled with cereal, will also do the trick.

3. Sip wine sooner

Even though a nightcap may help you relax and fall asleep faster, it’ll make the second half of your sleep cycle restless and unsatisfying. Alcohol decreases deep sleep and increases arousals from sleep. If you like a glass of wine in the evening, have it with dinner around 6pm rather than 11 and drink in moderation, so it will wear off by the time you lie down.

4. Take an early soak

If you believe in hot baths before bed time its great you’re reading this.  When your body temperature rises it hinders your sleep cycle. If you want to take soak, do so right after work.

5. Stretch for sleep

Doing a little gentle restorative yoga before you hit the sack can help put your mind at ease, steady your breathe, and reduce muscle tension without revving up your heart.

6. Set the mood for slumber

I am a big believer in dimming the lights in the house an hour or two before bedtime. Bright light too close to bedtime can make it hard to fall asleep, because you’re telling your body its daytime.  This small change will help get your biological clock to wind down and fall asleep.

7. Ban your Blackberry

The bedroom should be a phone free environment.  No texting! No emailing!  The bright lights from computers and phones is known to produce cortisol  so it’s good to shut down and read a little or chat with your significant other, that is if you have one… right before bedtime.

The most common mistake or misconception is that you have to make it hurt to get the job done. This is far from the truth. In fact,”training to failure, is training to fail!”. You must get healthy from the inside out.

The last thing you want to do is build bigger biceps with the nutrition and energy you should have been using to allow your liver to detoxify your body from soda pop or garbage processed foods, or toxic tap water and the like. There is, unfortunately, a lot of ignorance today in the health and exercise industries. This can be proven by the fact that in spite of having more health and medical professionals per capita than ever in history, we have more sports and orthopedic injuries in almost every single category ever recorded in history.

When you spend all of your time and energy and money studying disease, you get exactly what you look for.

For bootcamp clients you may find this helpful. There are a number of complex hormonal variables that can influence optimal time of exercise for an individual as well.

For example, many people will find that hard exercise later in the evening (5 p.m. or later) makes it hard for them to get to sleep and they must stay up till late to wind down. Those with adrenal exhaustion often find the opposite.

This happens because once your adrenals get fatigued enough, hard exercise will kick your cortisol levels up to normal. The result for these people is that they sleep much better and feel much better exercising in the late afternoon or evening.

To learn more about nutrition, sleep and exercise, I recommend getting this book “How to Eat, Move and Be Healthy!” by Paul Chek

Click here to learn more.

BY NANCY APPLETON, PH.D.

(Reprinted by permission from the author)
We are grateful to Dr. Appleton for granting us permission to reprint this most recent version of her eye-opening article.  When you read the following list of science-referenced, health-compromising consequences that are associated with sugar consumption, we are hopeful that it will have a profound impact on you. Remember, what you put in your body determines what you get out of it performance-wise. That’s true not only when you’re training and racing, but more importantly for everyday living.

1.  Sugar can suppress the immune system.
2.  Sugar upsets the mineral relationships in the body.
3.  Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
4.  Sugar can produce a significant rise in triglycerides.
5.  Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).
6.  Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you lose.
7.  Sugar reduces high-density lipoproteins.
8.  Sugar leads to chromium deficiency.
9.   Sugar leads to cancer of the ovaries.
10. Sugar can increase fasting levels of glucose.
11. Sugar causes copper deficiency.
12. Sugar interferes with absorption of calcium and magnesium.
13. Sugar may make eyes more vulnerable to age-related macular degeneration.
14. Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.
15. Sugar can cause hypoglycemia.
16. Sugar can produce an acidic digestive tract.
17. Sugar can cause a rapid rise of adrenaline levels in children.
18. Sugar malabsorption is frequent in patients with functional bowel disease.
19. Sugar can cause premature aging.
20. Sugar can lead to alcoholism.
21. Sugar can cause tooth decay.
22. Sugar contributes to obesity
23. High intake of sugar increases the risk of Crohn’s disease, and ulcerative colitis.
24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.
25. Sugar can cause arthritis.
26. Sugar can cause asthma.
27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).
28. Sugar can cause gallstones.
29. Sugar can cause heart disease.
30. Sugar can cause appendicitis.
31. Sugar can cause hemorrhoids.
32. Sugar can cause varicose veins.
33. Sugar can elevate glucose and insulin responses in oral contraceptive users.
34. Sugar can lead to periodontal disease.
35. Sugar can contribute to osteoporosis.
36. Sugar contributes to saliva acidity.
37. Sugar can cause a decrease in insulin sensitivity.
38. Sugar can lower the amount of Vitamin E (alpha-Tocopherol) in the blood.
39. Sugar can decrease growth hormone.
40. Sugar can increase cholesterol.
41. Sugar can increase the systolic blood pressure.
42. High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non-enzymatically to protein)
43. Sugar can interfere with the absorption of protein.
44. Sugar causes food allergies.
45. Sugar can contribute to diabetes.
46. Sugar can cause toxemia during pregnancy.
47. Sugar can contribute to eczema in children.
48. Sugar can cause cardiovascular disease.
49. Sugar can impair the structure of DNA
50. Sugar can change the structure of protein.

If you want the full 146 ways Sugar Ruins your Health, click here.

Are you struggling to lose the extra few pounds and you’ve tried everything?

As a health professional I look at the big picture… what is really going on around you.

We tend to focus only on the problem for example “I need to lose weight”, “Look at this tummy fat”  etc.

Take a step back and say… what would be a solution to this problem?  Is it really more exercise or do you really need to change other areas of your life?

Below are some key areas… which ones do you need to hone your focus?

What is going on Physically?

• Inflammation
• Genetics
• Metabolism (inherited, age, gender)
• Thyroid Function

What is going on in your Lifestyle?

• Diet – Do you have addictions with certain foods?  Eating every 3-4 hours, (cereal and coffee is not a breakfast)
• Exercise
• Stress – Cortisol response
• General Health – Sleep, Relationships, Work/Personal, Feeling Happy

What is going on in your brain a.k.a Physiological Factors?

• Self-Discipline
• Self-Image
• Self-Control
• Body Image
• Traumatic Experience
• Personality Issues
• Mental Health (anorexia, bulimia, depression)

If you find one or more of these areas then it should be a wake up call to focus on it and improve it!

When is the last time you had a blood work up including: CBC, Hormone - Testosterone/Estrogen, HGH, DHEA profiles
Blood Pressure is the most important in how well you’re doing

Other studies to consider are: Nuclear Study w/EKG, CRP – C Reactive Protein, Homocysteine, Thyroid, T1,T3, T4 levels, Food Sensitivities different from Allergies.  You would be surprised (wheat, wheat gluten, dairy, among others)

Hidden Factors are part of the above 3 Factors.

• Fatigue is the root of all disease  aka Metabolic Burnout
• Do you have an old bed or pillow?
• Medications are a huge factor because side-effects are true people!!   Ask your doctor how to lower them!   One of them might be insomnia.
• Do you eat foods with High Fructose Corn Syrup, Hydrogenated Oils, Trans Fats, Wheat Gluten.
• Have you ever done at least a 3 day Detox then 7-day Detox  to help your Liver and Digestive Tract.
• Candidiasis or Leaky Gut Syndrome?
• Side Note: Healthy People don’t use medical drugs, get fat or see doctors all the time.

All these factors have a solution and as a health professional I’m here to assist you.

Toward Health & Vitality…!!

“For every dollar we spend on prescription drugs, we spend a dollar to fix a complication. Understanding how nutritional supplements affect these drugs could make them safer and more effective.”

– Mehmet Oz, M.D., Professor of Surgery at Columbia University
 and author of bestsellers “YOU: The Owner’s Manual” and “YOU: On A Diet”
A little known but potentially life-saving fact is that common medications deplete vital nutrients essential to your health. Here’s a practical guide to avoid drug-induced nutrient depletion, and even replace your medications with natural supplements.

We have been called a pill-popping society, and statistics bear this out. Nearly 50 percent of American adults take at least one prescription drug, and 20 percent take three or more. In a survey(1), more than half of those over 65 and 30 percent of people 45 to 65 used at least three prescription drugs in a one-month period. With our increasing reliance on medications comes nutrient depletion, a problem we can’t ignore. Every medication, including over-the-counter drugs, will drain the body of specific nutrients. On top of this, most Americans are already suffering from nutrient depletion. In fact, many of the conditions we see in everyday practice may actually be related to this deficiency.

The good news is that with the right supplements, you can avoid depletion side effects, and even better, you may be able to control and prevent chronic diseases, such as diabetes, cardiovascular disease and osteoporosis.

A Common Scenario

I have seen case after case of patients who have experienced nutrient loss from taking prescribed medications. Too often, neither the patients nor their doctors were aware that the cause of symptoms was the medications themselves.

For example, a 57-year-old retired schoolteacher, Kathy, was being treated by her internist with three medications: the thiazide diuretic, Diuril, for high blood pressure; Fosamax for osteoporosis; and the beta-blocker, Tenormin, for heart palpitations.

She was referred to me, an integrative psychiatrist, because she suffered from fatigue, anxiety, depression and insomnia. I couldn’t find an obvious psychological explanation for these symptoms, except perhaps for the stress of her physical illnesses.

The likeliest cause of her symptoms was the drugs themselves. So, rather than adding an antidepressant, an anti-anxiety pill or sleeping agent, I checked the known nutrient depletions associated with these medications. Lab results confirmed that Kathy was deficient in three essential minerals: magnesium, potassium and zinc.

Any one of her three medications could deplete potassium and magnesium, causing arrhythmias, hypertension, fatigue and depression. The diuretic also could be depleting zinc. Her internist agreed that he would continue to oversee her medications while I supervised her nutritional regimen.

Daily doses of magnesium, zinc and potassium, in addition to a high-potency multivitamin, resolved Kathy’s “psychiatric” symptoms. Once her mineral levels were restored, her energy and mood were back to normal. She was not only spared the burden of an additional medication, but was able to lower the doses of the three she was taking.

I see cases similar to Kathy’s more frequently than I’d like. Physicians will often tell these patients that their symptoms are “part of the illness” or “just signs that they’re getting older.” They then prescribe an additional drug or two for the side effects, further compounding the problem.

To understand the role of medications in nutrient depletion, we must first understand the variety of nutrient-depleting mechanisms in pharmacy.

Many drugs, such as the stimulants Ritalin (methylphenidate) and Adderall, are prescribed for attention deficit disorder. These can reduce appetite. This, in turn, decreases the intake of beneficial nutrients. Some antidepressants also tend to have this appetite-reducing effect.

On the flip side, a drug can reduce nutritional status by increasing the desire for unhealthy foods, such as refined carbohydrates. Many of the neuroleptics (antipsychotic drugs) and some antidepressants cause insulin resistance or metabolic syndrome, with resulting blood sugar swings. Patients then crave simple carbohydrates, such as sugar, bread and pasta. Steroid drugs, including those given by an inhaler, can create similar issues as well.

Certain medications reduce the absorption of nutrients. In passing through the gastrointestinal tract, drugs often bind to specific nutrients before they’re absorbed into the bloodstream. The antibiotic, tetracycline, for example, can block absorption by binding with minerals such as calcium, magnesium, iron and zinc in the GI tract.

Weight loss drugs and cholesterol lowering medicines similarly bind to fats, preventing them from being absorbed. Drugs that treat acid reflux or heartburn raise the pH environment of the upper GI tract, which reduces absorption of needed vitamins and minerals. This is especially problematic among the elderly, who often are already low in stomach acid.

Nutrients are essential to the metabolic activities of every cell in the body. They’re used up in the process and need to be replaced by new nutrients in food or supplements. Some drugs deplete nutrients by speeding up this metabolic rate. These drugs include antibiotics (including penicillin and gentamicin) and steroids, such as prednisone and the gout medication, colchicine.

Other drugs block the nutrients’ effects or production at the cellular level. In addition to the intended effect on enzymes or receptors, medications can influence enzymes or receptors that help process essential nutrients. For example, widely prescribed statin drugs block the activity of HMG-CoA, an enzyme that’s required to manufacture cholesterol in the body. This action also depletes the body of coenzyme Q10, which requires HMG-CoA for its production. This has a serious negative impact on muscle and heart health.

Drugs also can increase the loss of nutrients through the urinary system. Any drug that does this can drain the body’s levels of water-soluble nutrients, including B vitamins and minerals, such as magnesium and potassium. The major offenders are medications to treat hypertension, particularly the diuretics that reduce blood pressure by increasing the volume of water flushed out of the body.

Drug-induced nutrient depletion is far more common than we think. In evaluating patients’ symptoms, doctors must assess whether symptoms are due to the illness, to side effects of the drugs or to drug-induced nutrient depletion. Considering the inadequate nutrition of most people, we must remember that the illness itself may be due, in part, to nutrient deficiency. To cover all bases, it is easiest to provide baseline coverage: a daily high potency multivitamin mineral formula, CoQ10 (200 mg), omega-3 fatty acids (2 grams) and additional vitamin D and probiotics, especially if you’ve taken antibiotics.

The bottom line: As physicians, we must look more deeply and determine underlying causes to determine whether drugs are harming patients, and what we can do to reverse these effects. As a consumer, be aware of these drug-nutrient depletions, and do what you can to avoid taking medications whenever you can, using natural products instead.

1. Centers for Disease Control and Statistics. Health United States 2006. Accessed via www.cdc.gov/nchs/data/hus/hus06.pdf#093.

I will also continue this theme in subsequent blogs, discussing various categories of medications, their nutrient depletions, and natural, healthier substitutes.

Are you looking for a great liquid nutritional supplement?  Click Here.

A more complete article can be found at Total Health Magazine, p. 40 ff.

For more information, see my book, Supplement Your Prescription: What Your Doctor Doesn’t Know About Nutrition available at my website, www.cassmd.com.

Q: Should I buy weight loss supplements or powders?

A: NO!!  It takes hard work and consistency to reap the benefits, hit your goal and keep striving to do the best you can do!

As with any diet pill or fad diet the sure way to fat loss is to follow nutritional advice, get restful sleep, exercise with intensity and hormones are vital so if you’re out of balance you may need to change your lifestyle!  Yes! I said, change!

Always remember work harder on yourself than you do at your job!!  Your job pays you just enough so you stay and then you work just enough not to get fired!!  It only makes senses to work harder on yourself!!

OK!!

This Post is a key to your exercise success!!

How YOU can burn fat faster and more efficiently?

What does it take to burn more fat?

OK… follow along with me.

When we workout we use both fat and carbohydrates for energy.

Once we exercise for 1.5-2 hours our muscles get depleted of muscle glycogen (storage form of glucose) and blood glucose. This metabolic state presents a threat to the muscles since muscles like to use carbohydrates as an energy source. When they are not available, the muscles are forced to rely on fat as fuel!

According to one study (Asorino 2000) found that the highest rate of fat oxidation occurred at 75% VO2max in both running and cycling, which corresponded to subjects lactate threshold. *VO2max means how well your body uses oxygen at high intensities.

If your Max Heart Rate (MHR) achieved in your VO2max is 199 then take 75%, around 150 beats per minute (bpm) is where you would see the greatest results.

or go to this website to see 75% on the bottom chart, click here!

Try these strategies and remember consult your doctor before or go at your own pace…NO time for a big ego here!

Go Hard

Why walk or run on the treadmill for 1 hour when you can get more benefit doing Interval Training!

This is what we do at Bootcamp.

Interval Training burns lots of calories in a short amount of time and keeps your metabolic rates elevated for hours following the workout.

5-6 x 3 minutes at 95% – 100% max HR with 2-min active recovery periods.

4 x 4 minutes at 95% -100% max HR with 3-min active recovery periods

8-12 x 30 seconds fast with 1 -minute active recovery periods

Keep in mind!!

For fat and weight loss, what matters most is the difference between the number of calories you expend and the number of calories you consume!

Have questions then post a comment below.