The Myth:

No pain, no gain:
This is easily the most popular catch phrase to mislead a world since long time. Especially by old school bodybuilders and athletes.

The truth:

Regardless of the way bodybuilders and athletes train, exercise does not have to hurt you each time you train for other population.

How to minimize/reduce Pain/Soreness:

  • When you first start an exercise program, it’s normal to feel some discomfort for several days after your workouts. Starting at an easy level and slowly progressing to a higher intensity can avert much of this pain.
  • Training too hard can be counterproductive, as it may lead to overtraining. Nicholas DeNubile, M.D., clinical assistant professor in the department of orthopedic surgery at the University of Pennsylvania and orthopedic consultant to the Philadelphia says, “When you over train, your body (muscle fibers) actually breaks down.” And gives soreness.
  • To minimize soreness, warm up (at least 10 minutes) before your workouts and cool down and stretch afterward. You may use foam roller to minimize the soreness.
  • Stay in tune to the signs your body is sending. DeNubile says, “You must learn the difference between slight muscle soreness from a good workout and the soreness that may be a warning sign of an injury.”

Occasional muscle pain, especially if it’s bilateral (on both sides of the body), is normal, but it doesn’t necessarily indicate that you had a good workout. This may suggest that your body is new to this stimulus or intensity and will get use to it in couple of days.

Change the stimulus or intensity slowly and gradually to minimize the soreness/pain.

Bottom line:

“No pain, no gain” only applies to exceptional situations and sometimes in competitive sports. While it is generally true that very hard training is needed in most areas to achieve big training gains, pain should always be avoided. It is important that you listen to your body and not ignore signals like pain. If you give yourself the time you need to recover, you will be able to enjoy working out without pain for a long time to come.

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Apple Cider Vinegar (ACV)

Apple Cider Vinegar (ACV)

A balanced weight and body size yields innumerable health benefits in the long run. Some of these include a regulated blood pressure, good body posture, slow ageing, self esteem and confidence. Plus, a healthy body weight helps keep the risk of dreadful diseases, such as diabetes, blood pressure etc. at bay.
Regular exercise and a healthy diet are mainly the components for achieving and maintaining a balanced body composition (Fat vs Lean mass). But there’s one thing you can add in your greater scheme of things for getting your weight goals, that is, the Apple cider vinegar. Having a pale to medium amber colour, the Apple cider vinegar is a great choice for those who wish to shed those unwanted pounds.
Here are some simple ways using apple cider vinegar for healthy body composition.

1. Drinking ACV before meals

ACV contains almost exactly the same amount of pectin as raw apples. Therefore, when you consume it before having your meals, it shall make you feel fuller and satisfied. That will make you eat considerably less, this aiding in weight loss.

2. As a boost to digestion

ACV is a great digestion stimulant. It helps break-down the food, and also remove toxins from the body. Thus, it helps lose weight in the long run.

3. In utilisation of iron

Another reason that makes ACV an important tool for losing weight is its ability to help the body utilise iron effectively and efficiently.

4. As a source of potassium

Americans vinegar-coated beans not for no reason. Apples are, and therefore, ACV is a great source of potassium. So, by substituting your usage of salt with ACV, you can significantly boost up your weight loss plans.
Important Note: if you don’t have good eating habits then above mentioned things won’t work for you. Consult a Nutritionist for healthy diet regimen.

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