Benefits of Building Muscle Mass

                Did you know there’s more benefit to building muscle aside from strutting you “stuff” in a tank top? Studies have shown that building muscle mass is critical to lowering one’s vulnerability to metabolic syndrome. These risks factors include stroke and diabetes! The “National Heart, Lung, and Blood Institute” reports that such risks increase as results of rise in obesity rates in adults. You often hear of body mass index, here attentions are being drawn to muscle mass. Researchers at the “National Health and Nutrition Examination Survey III” conducted studies that pointed to muscle mass contributing to a lower risk of death.

                                The widespread desire for weight loss perhaps may not be the best mindset for older adults to hold. Dr. Arun Karamangla says “In other words, the greater your muscle mass, the lower your risk of death.” To think, we have been sucked into the craze of skinny or thin as “beautiful” and “desirable” when muscle mass is what we should be striving for. In essence, rather than striving to lose weight, we should take our extra weight and make it good for us! In turning this body mass into muscle, we can contribute to longer, healthier lives.

                Where a healthy lifestyle is a “lifelong commitment”, perhaps it’s better to view your work outs as an investment to yourself. You are working not only towards a healthier you, but a longer living you! Of course, everyone’s body is different and requires personalized care and training but this refreshing mindset is good for all body types! Building muscle mass will be pleasing not only aesthetically but mentally and physically as well!

3 Secrets for Flat Abs

A toned flat tummy is coveted by many who strive endlessly to achieve it, but endless crunches arent the way to get washboard abs. Its all about how how you train. For most, there are three components that affect the shape of your midsection. Heres how and why each of them matter:


Have Good Genes: Research has shown that genes play a role  in the way our bodies distribute and store fat. So if you are having trouble with belly fat you might have your parents to blame. People with pear-shaped bodies tend to carry fat around the hips and thighs, and less likely to in their midsections. On the other hand, apple shaped people tend to carry fat in their midsections.


Train Smart: While body shape affects the way you carry fat, a good training program will help you achieve the middle you want. With the right balance of cardio and strength training, all body types can get a strong, tight core.

Cardio will help burn fat and calories. Varying the intensity level of your workouts will yield faster results. A high intensity work out helps burn more calories during and after the workout, but dont go too hard, as you want to allow your body to adequately recover and still burn the fat and calories necessary to lose weight.

Strength training will give shape and strength to the muscles that define your abdominal area.  This is what will give you the washboard six-pack abs you desire. A good regimen involves a workout that lasts 15-20 minutes, 2-3 times per week.

Eat Healthier: There is no real secret when it comes to eating for flat abs. You just need to eat healthier and cut down on junk food.  To evaluate your diet, make sure you are eating the right amount of calories. A rigorous workout doesn’t justify over-eating. You can work with a dietitian or use an online calorie calculator to make sure your intake is appropriate. Its also important to make sure you are getting enough protein, scheduling your meals throughout the week is a great way to make sure you are eating healthy.

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World’s Best Obstacle Race. Period.

The Reebok Spartan Race describes itself as the world’s best obstacle race for good reason.

The Spartan Race is an overarching name that includes several different race options that cater to all different kinds of people. You don’t have to be a marathon runner or an athlete to participate in these races. There is a race as brief as 3 miles for those who like to keep it short and sweet. And it goes all the way up to 12 miles for the well-seasoned athletes. In fact, theres even an option for kids an obstacle course rather than a race. Theres something for everyone if you like to have fun, Spartan Race is for you.

Each course is filled with mud and water and has tons of obstacles that will challenge you and make you stronger, fitter and more confident!

Bring out the warrior in you this summer and participate in a Spartan Race. You won’t regret it you’ll see at the finish line.

Visit for more information and to sign up for a race. You can use the following code for 10% off any race: SPARTANBLOGGER

A fiber-rich diet can prevent diabetes and obesity


As you may know, fiber is not digestible directly by the intestine. Rather, it is fermented by intestinal bacteria into short-chain fatty acids, which can be assimilated by and beneficial to our bodies.

The beneficial effect has been seen in animal studies.  Those animals fed with a fiber-rich diet tend to be healthier, less fat, and less likely to develop diabetes.

Exposure to Sunlight Helps in Maintaining a Healthy Weight!

Believe it or not, exposing yourself to light, the brighter the better, during the earlier hours in the day, can help to maintain a healthy BMI.  A new Northwestern Medicine study reports that the timing, intensity, and duration of your light exposure is related to your weight.

The connection between the two stems from our natural bodily cycles – sleeping patterns, circadian rhythms, metabolism, etc. Being indoors all day and not getting much bright light can confuse your body and knock it off its natural synchronization to the sun and the day and night cycles.

“Light is a modifiable factor with the potential to be used in weight management programs” Reid said. Even on a cloudy day, outdoor light measures over 1,000 lux. Most indoor working environments feature lights that only have 200 to 300 lux.

The take away from all this? Make sure you get as much natural and bright light in your days as possible, especially in the mornings. It can add a valuable benefit to your life!

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