July 2013 Archives

You may, like many other people, not be someone who is naturally physically fit. It can be hard to form a normal routine to workout, but in the end you will feel accomplished and proud of yourself. You need to gather more information and get some guidance. Use the following advice to help you get fit for life.

Lifting weights is one way that people try to become fit. There are six easy exercises you can do to help maintain the muscles in your body, and they are pull-ups, squats, leg raises, push-ups, handstand push-ups and bridges.

Pay several months in advance when you join a gym or fitness club. This will “lock you in”, so to speak, and keep you coming back over time. This is a great way to trick yourself into going into the gym if you have trouble attending.

Maximize your results by varying your workout activities. If you normally use your treadmill for exercise, you can switch things up by going for a run around your neighborhood. Running outdoors feels differently from working out on equipment, and will effect your body in different ways. If you vary your workout you will not get used to a specific workout that only uses one muscle set.

Counting calories is an excellent way to get fit. The number of calories you take in every day will determine weather you’re on track to gain or lose weight. When you burn off calories while exercising, and you lose more than you consume, the weight will fly off.

Smaller Muscles

If you want to use weights, start out on the smallest machines. Your smaller muscles get tired before larger ones do, so it makes sense to start with dumbbells or barbells before the bigger machines, for example. This way, when you’re working out those larger muscles, the smaller muscles can rest a bit.

Make sure to inhale and exhale properly when you are engaging in any physical activity. You can preserve your energy this way, since you get to inhale more air when you inhale again.

An excellent method of quickly building strength in the legs is to perform wall sits. The first thing you must do is find a wall with enough room for you to squat against. Stand about eighteen inches from the wall facing away. Bend your knees while leaning backwards, until your back is flat against the wall. You should bend your knees, making your thighs parallel to the floor. You will then be in the sitting position. You should hold this position until you cannot stand it any longer.

Each time you hoist the weights above your head, you should flex your gluteals. This will firm up your rear while also ensuring that you are keeping good form. The more stabilized position of your spine greatly diminishes your risk for injury.

Keep up your workout routine on the weekends. A lot of people relax during the weekends and do not exercise at all during these days. You need to keep your goals in mind 24/7. It’s not a good idea to slack off on the weekends just to have to make it up again that Monday.

Follow the advice contained in this article to develop a healthy lifestyle. You might find that you have to devote some time to living this way, but in the end, it is worth it. Being fit is about to seriously change your life.

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Starting a fitness routine is not difficult, and can a take a path you’ve never thought of. Here are some great fitness tips to get you started.

Fitness goals are a strong motivator. This focuses your mind on surmounting the obstacles in your way rather than obsessing about failure. Goals can also keep you motivated as they show you that you are not done progressing.

Lifting weight should be limited to an hour or less. Muscle wasting also becomes a problem if you exercise for more than an hour. It’s best to keep your weight lifting workout at less than an hour to maximize the benefits from your hard work.

Strength Training

Depending on your ultimate goal, the frequency of your strength training will vary. If you want more muscle mass, do less strength training. However, those aiming to be lean, mean, and defined will more frequently stress the muscles in a strength training session.

Dedicate a little bit of time each day to exercise. Use the stairs instead of the elevator in the office building each day to move towards a healthier you.

A visible, touchable sign of weight-loss progress can provide the sort of motivation many people need to stick with their goals. Instead of relying on the scales, let your clothes tell you when you’re changing. If you put on these clothes occasionally, you will be able to feel the difference in your body.

You should clean gym equipment before each use. You want to be conscience that other people leave germs behind on gym equipment. By wiping the equipment down before using it, you are protecting yourself from getting sick while trying to achieve your fitness goals.

People often make the mistake of thinking that they should work on their six-pack every day. This is not ideal. Abs need rest too! About 2 or 3 days is sufficient waiting time between ab workouts.

Don’t exercise when you’re ill. Working out while very sick robs your immune system of what it needs to fight off illness, and you invite the risk of becoming more ill due to stressing your body more. The body will be inefficient when it comes to muscle building and physical endurance. Therefore, you’re going to want to take a break until you’re healthy again. Meanwhile, eat properly and rest as much as you can.

Meal planning and exercise should be planned in your schedule daily. If you find yourself out and about–or in the midst of an important meeting–during lunch, you will be far more likely to choose fast food or unhealthy, sugar snacks in order to maintain your energy. Make an effort to think about your days ahead of time in order to schedule physical fitness in and to make healthy meals.

If you exercised the previous day, work out the muscles you used. An easy tip is to just work out your exhausted muscles a little, do not exert as much force.

You need to ensure that you’re using good form when you’re doing work on your biceps. This is essential to prevent muscle strains. The right way to lift weights is with your wrists slightly extended backwards. Then, release the wrist back into normal position slowly. This builds up the biceps more efficiently without straining them too much.

Prior to launching a fitness regimen, you must get clearance from a physician. Doing this prevents any health consequences from happening and allows you to obtain the best benefits. You need your doctor’s advice and approval if you have ongoing health concerns.

Increase the effectiveness of your biceps workout by bending your wrists to require greater exertion. Extend your wrists in a backwards manner and do your normal bicep exercises holding this position. It may be a bit uncomfortable the first few times you do it, but you’ll adapt quickly.

The tips you find in this article will help you establish a fitness routine. You will want to make sure fitness becomes a habit in your everyday routine and not just a weekly goal. If you live a healthy, more physically fit life, you will be more energized and better prepared to face adversity.

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Many people do not know how to age well. This article will help you take action to age naturally. This article will also teach you how to slow down certain effects of getting older, as well as how to deal with others.

If you wish to stay wrinkle free, avoid frowning. Beyond ruining your mood, frowning is bad for the face. Give yourself a pinch when you feel a frown coming on. Finally, you will be free of the horrible habit.

Having healthy relationships and maintaining a strong social circle are very important when it comes to getting older in a healthy way. Being active in your local community has been linked to a longer, and healthier, life. Focus on relationships with people you can confide in to get the most of your social life.

Everyone ages. Caring for yourself might no longer be possible at some point in life. At this time, it may be prudent to decide upon a nursing home to move into. Even though this doesn’t seem like a good situation, it is a good option in a few cases. They each have licensed staff that provides a combination of the best health care with the best possible living environment.

You should exude happiness wherever you go. When you make someone’s day better, you automatically make yourself feel better as well. A good deed costs nothing, yet happiness is worth far more than money.

Make your home your own with personal touches. As we get older, we may find that we are not living in the place that we once thought was going to be home for the rest of our days. If you have relocated to a new home, fill it with items that make you feel comfortable.

Getting Older

Many people don’t fully understand the aging process, and some even have trouble accepting the fact that they are growing old. Using the information here, you can understand better ways to deal with the fact that you too are getting older. You can also utilize these ideas to prevent the bad things associated with getting older and feel more in control.

Getting Older is filled with myths that result in a stereotypical view of a little, old lady or man who can’t see or hear. Many older people are living full and happy lives. The following article will give you some clever tips on facing the getting older process.

Frowning can increase the number of wrinkles in your skin. As crazy as it make sound it’s really true. If you find yourself frowning, give yourself a sharp pinch. You can eventually break the habit.

Do not worry about the number of your age. You can easily be distracted by numbers such as your weight, age and height. You will still need some numbers for medical reasons but you should not weight yourself down every day.

Growing Older

Resveratrol is very effective at fighting growing older. Calorie restriction is sometimes effective in combating growing older. Better yet, resveratrol is a naturally occurring anti-getting older agent found in nuts and grapes. This nutrient, Resveratrol, is found in many supplements. It is also present in high levels in Senna quinquangulata, which is a common shrub native to South America.

Eating a balanced diet is the most important thing that you can do to age well. You should eat fruits and vegetables, fiber-rich foods, and avoid fats or cholesterol. This balanced diet will provide you with the nutrients your body requires to function at its best.

Be sure that you are getting enough sleep for your age. Individuals who get between seven and nine full hours of sleep nightly often feel more relaxed as a result of balanced hormone levels. The less you sleep, the more irritable you will be in the morning.

Increase your physical activity by beginning a new exercise program. As you age, the muscles need even more activity to stay strong and tight. Take some quick walks for thirty minutes, at least five days every week. Change it up with strength exercises two times a week. This will help you stay fit, which will keep you young and lively.

Happiness is contagious, and you should spread it whenever possible. If you can make someone else smile, you will smile yourself. Happiness is priceless. It doesn’t cost a penny.

Keeping hormones in the proper balance is a key anti-aging strategy for both men and women. Hormone imbalances can cause a slew of problems as we age. Depression, weight gain and insomnia are a few problems caused by out of whack hormones, and these can lead to additional medical problems. Consult with a physician to learn how to manage your hormone levels as you get older; this will ensure that your golden years stay golden.

Take this opportunity to celebrate your life! Using these tips can allow you to enjoy the second half of your life.

It’s true, it’s never easy or even much fun to maintain your fitness. Even though being fit isn’t easy, it is necessary. Luckily, you don’t need to take drastic measures. Results are possible even with some effort and putting time in. It may even be a little enjoyable for you.

If you want to maximize your fitness results, count all calories taken in and burned through exercise. Knowing your calorie count helps you determine if you’re going to gain weight or lose weight. If you burn more calories than you eat, you will lose weight.

Don’t worry! Biking is a great way to get into shape, too. Biking is an inexpensive, fun, and fit way to get to and from work. Biking for 5 miles to work and 5 miles home will give you two daily workouts.

Set your goals first and this will help determine the rate at which you strength train and how often you must hit the gym. If you want to get bigger and stronger muscles, you should do strength training exercise sessions less often. However, if you are looking to be lean, then you will want to workout everyday that you can.

Try various types of exercise classes to stay motivated and excited. Mixing it up a bit gives you the opportunity to discover new classes, and find more fun ways to get fit. Try a dancing class or spinning. Even a kickboxing workout or boot camp would do. Keep in mind that you only need to try the course once to see if you like it, and you are still getting the benefit of weight loss during the process.

Taking a run outside is generally better than being on a treadmill in the gym. Running on the pavement is better in the winter than using an indoor treadmill.

It is essential to have the correct workout shoes. The best time of day to purchase shoes is late afternoon, when your feet are most swollen. Leave a gap approximately half an inch in length between the end of your toe and the beginning of your shoe. Make sure you have some toe movement.

Try engaging in dips during exercise. Dips are wonder in that it will target your shoulders, chest and triceps. They can be completed in a variety of ways. You can do dips in between two benches, for example. If you want, you can add weights.

Trying doing some donkey calf raises in order to build up the muscles in your calf. These are a very effective way to strengthen your calves. Have someone sit down on top of your back and then simply raise your calves.

Count your reps down. While counting reps in your workout, count down instead of up. It makes your workout seem easier. Seeing your numbers dwindle down to zero is a great motivator.

Pedal the bike at a good speed, but not too fast. You will get tired quicker if you pedal faster. Avoid fatigue and build endurance by keeping a steady and simple pace. Pedaling at a brisk but steady pace will also let you know if you are getting close to an injury, because you are more likely to feel the pull.

One of the best ways that you can maximize your fitness level is to build stronger abs. The easiest way to accomplish this is the good old-fashioned situp. You can add weight for an even more challenging workout. You can be more successful when lifting if you have strong abs.

When you get into fitness, be sure to set up a check-up with a physician before doing a rigorous workout. The advice of your doctor can be key, particularly if you have certain health challenges when it comes to fitness. No matter how close you are to achieving your goal, your doctor can provide you with valuable advice.

The abdominal area, also known as the body’s core, is one of the most important areas to focus on to build overall coordination and fitness. The general rule is to work out this muscle group two or three times per week, remembering to skip a day between workouts as with any strength training.

It’s true, fitness may not always be an enjoyable endeavor, and it may not be the easiest at times. However, a good attitude and the right advice go a long way. You should not think you can do it alone. Spread the word, but you must first decide to begin.

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Do not give in to false promises of pills and other diet supplements that aim to get you into shape. Learn the facts on how to actually get fit below. Use these tips to achieve your fitness goals without being forced to buy a product.

When most people think of fitness, they think of a gym packed with elaborate weight-lifting equipment. However, the following six exercises will get you into great shape without the gym membership: push-ups, handstand push-ups, pull-ups, bridges, leg raises, and squats.

Starting a garden is an unorthodox, yet great way to get some exercise. Gardening and yard work are more demanding than you would think. It involves weeding, digging and squatting a lot. Gardening is among numerous activities you can do from your house to stay in shape.

Mix up workout routines with plenty of different exercises. That way, your sessions will never be boring, and your motivation will remain high. On the practical, physical side, you should know that using the same exercises all the time becomes less and less effective as your muscles grow acclimated to the experience.

Always exhale after each repetition. This permits more efficient use of the body’s energy as well as a greater air intake after the exhalation. This provides you with additional energy.

You can exercise while watching television so that you can increase the momentum of your weight loss. Work out when there is a commercial break. Another option would be to work with small weights while simply sitting in your chair. There is no shortage of ways to get a bit more exercise in during the day.

Doing Sit

It is important that your core is strong. Having a stable, strong core helps with balance and any other exercise you do. You can build a stronger core by doing sit-ups. Range of motion will also be increased by doing sit-ups. This will build up the strength and endurance of your abdominal muscles.

If you are looking to gain muscle mass, then do more reps with a lesser weight to achieve this. Muscle mass does not just entail lifting the most weight. It also requires being able to endure an exercise for a long time without losing your strength. Many heavy lifters use this specific method.

Controlling your breathing could make your workouts more effective. Try a powerful exhale when your shoulders reach the top of your crunch or sit-up. If you contract your abs when you exhale, you will get a stronger workout.

There is more to fitness then just physical benefits. Regular exercise aslo has the added benefit of an increase in your sense of well-being and it promotes good emotional health. The endorphins released during a workout help you to feel good naturally. Furthermore, exercising helps you feel better about yourself and gain a heightened sense of confidence. So, think of your exercise routine as a way to improve your mental health along with the physical improvements.

Lift Weights

When you are wanting to run you should lift weights. Many runners don’t even look to weights as an accompaniment to their sport, but they’d be wise to do so. People who lift weights are also able to run faster for longer periods.

Whenever you sprain a muscle, you must ice the injured area immediately. Doing this will decrease your swelling and any redness that appears. Additionally, if you can, elevate the injured area so blood can get to it quickly and help the injury heal faster. You do not want to put ice directly on your skin; instead, you want to cover it with a towel.

Work out with dumbbells or barbells to get in shape. You need to have the correct kind of bench for this. Keep in mind that if you can feel the wood when you are exercising, you need to find another bench, you must have enough support. Benches that have flimsy cushions like this can hurt your back.

Sometimes it is a bit too easy to go overboard when you first decide to get into shape. Make sure you take things slowly when first starting up exercising. When you are beginning, your body is ill-prepared for this level of exertion. Work up to your normal level of planned exercise, and you’ll keep yourself from getting hurt.

Always avoid any questionable or even dangerous methods when you are seeking fitness. Getting fit is not only about losing weight. Heed the information you just learned here, and soon you will see a total body transformation. The information you went over will allow you to start in the right place, so it’s all up to you to get started now!

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Follow the tips in this article to develop an individualize plan for combating the growing older process. Live the best life that you can. There are various obstacles as you age, and using these tips can help you face them with confidence.

Developing and keeping healthy connections is valuable to healthy aging. A consistent level of local community activity has been shown to increase your life span. Build the bonds of intimacy with the people closest to you, and have someone you can really talk to. Your social connections are very important as you age.

Eating right is the smartest thing you can do in order to slow down the getting older process. Consume plenty of fruits and vegetables, fiber and whole grain and keep fats and cholesterol to a minimum. This will keep your body full of the essential nutrients that it needs to thrive.

Make it a point to get the minimum amount of sleep that is recommended for members of your age group. A general rule of thumb for keeping your hormones in check is 7-9 hours per night. The less you sleep, the more irritable you will be in the morning.

Amp up your excitement when it comes to exercising. Growing older means that the benefits of regular exercise only get more valuable to you. Consider a brisk walk several times a week. Include strength training in your exercise routine at least twice a week. This will help your body stay fit, which could ward off other issues seen as you age.

A true, lifelong friendship offers energy, love and emotional sustenance to live happily. You will never be too old to find new friends. If you feel lonely, go meet some new people and build friendships that will enable you to have a wonderful long life.

Life is a journey that should be explored and enjoyed. Set goals as you might have done for your children years ago, and when you reach your goals you will feel a deep sense of pride.

You can deal with all of the challenges that come up as you get older by following the helpful tips from this article. Do the best you can. Follow this advice and be proactive about aging. Have a plan in place to face the challenges of growing older rather than becoming complacent.

If you are like many, you’ve got some real big dreams for your physical fitness. Unfortunately, many do not achieve that goal. In order to succeed with your physical fitness goals, an individual must have motivation and willpower. Because of this, it is easy to fail. The following advice can help people maintain their focus.

If you doing a new workout go to a personal trainer. A good personal trainer can help you design a training program that will get you to your desired level of fitness. Learning from someone who knows more than you do can really boost your confidence. You will have a good start on a program you will be able to adhere to.

To help remain motivated try different fitness classes. You do not want to fall into the same routine over and over, do something new and see what you like, or don’t like for that matter. Think about going to a dancing class or attempt a yoga session. Or, you can try out kickboxing or basketball. You only need to do things once to find new things you like, and you’ll benefit from each and every activity.

Write down your results after every workout. Record your daily work outs, and be sure you add in all the extra exercises you do each day. Purchase a pedometer and record your steps into your diary as well. Writing it all down helps you keep track of your fitness progress.

Crunches aren’t going to give you a six pack, no matter how many you do. Although these exercises strengthen your abdominal muscles, they will not burn belly fat. If you desire to have six-pack abs, it’s necessary to reduce your overall body fat by following an excellent diet and workout routine.

Controlling your breathing helps enhance your workouts and helps make them more effective. While attempting crunches or sit-ups, try to breathe forcefully at the highest point of your shoulders. Deep breathing makes your abs work harder than normal, which enhances your workout.

Many folks who are frustrated with diet and exercise start extreme fitness programs, some of which are dangerous. You can really hurt your body and joints if you push it too much, so try your best to diet more than pushing your body.

Box Squats

Box squats make your quadriceps gain bulk. Box squats are great and will give you explosive power while doing squats. Grab a box and put it behind you. Pause every time you meet the box before proceeding with the squat.

Consider adding a few sit-ups to your crunch routines. Over the past few years sit-ups have been given a bad reputation. Do not use anchored-feet sit-ups. They are still harmful to your back muscles.

Lightly exercise the muscles you worked out the day before. You can achieve this by doing exercises at a significantly lower intensity.

As long as the weather permits it, consider exercising outdoors. For example, you could go for a hike or run, or play tennis. You will be able to get a good workout and feel refreshed as well. Being outside not only reduces stress but it also improves your cognition.

Building stronger abs is an excellent way to maximize your fitness efforts. Try performing sit-ups each morning both with and without the addition of weights. Think of your abs as the core of the body. If you develop them, you will gain in strength and flexibility.

Weight belts were once considered a must have when lifting weights, but people now realize that it’s probably best to save them for the more challenging weights. Using a heavy weight belt too often can have negative consequences. Your muscles in your back and abs become weaker and more prone to injury.

In the earliest stages of a new fitness plan, your enthusiasm may cause you to go a bit overboard. If you have been sedentary for a while, you need to go slow and build your stamina. If you gradually increase the intensity, you will not overexert your body and you can avoid injury.

You can reach your fitness goal with the proper information. It might be hard, but it is not impossible. Just like in many other areas in life, effort is the key to getting fit. Take this advice and use it to help better your daily activities and live a healthier lifestyle.

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Many people strive to get into shape but they are always held back because it becomes too much of a chore. It is much easier with the proper knowledge. Use this article and learn the most important aspects of fitness.

Join a gym and pay your dues in advance. This will create guilt if you do not attend, which gives you incentive to go as often as possible. You should only do this as a last ditch effort.

Mix up your routines with various kinds of exercises. This keeps your exercise regimen out of a rut, and you stay committed to exercising every day. This will also prevent your muscles from getting stiff from the same, repetitive exercises.

When working on your abdominal muscles you should never put your entire focus on doing crunches. A major research university discovered that a quarter million crunches only burn a single pound of fat. If you are doing them, you should consider doing something else. Do a variety of abdominal exercises too.

Personal Trainer

For someone who demands significant, sustainable results, a personal trainer is well worth the investment. A trainer not only provides professional insight, but they can motivate you to continue with your fitness routine. Although not for everyone, a personal trainer can make a big impact.

Maintain a fitness log detailing your fitness activities for the day. Use it to keep track of each type of exercise you do and the length of time for each. Purchase a pedometer, which can keep track of each step you take daily and be sure to include that data as well. When you write down what you do daily, it helps you see see how well you are progressing so that you know if you need to step it up or not, and it helps to keep you motivated.

Try out kickboxing. There is not a single person that can attempt kickboxing and say it was not a great workout. You will get rid of many calories kickboxing and get stronger, too.

You can improve your strength more quickly by shaving ten percent off the time of your workout routine. By doing this, your muscles will work harder, plus you will increase your endurance. For instance, if you do a 30 minute workout one day, workout for about 27 minutes when you next exercise.

If you are trying to build up the muscles in your calves , try donkey calf raises. These exercises are specifically targeted at increasing calf strength. To perform the exercise, another person sits on your back and you simply raise your calf muscles.

By training like a Kenyan, you can increase your endurance and speed. To utilize this training, begin your run at a slow pace. Slowly and steadily increase the pace as you run. During that middle third, start running at normal pace. Then, as you approach the last leg of your run, you should reach your fastest pace. Doing this regularly will increase your endurance and speed.

Pace yourself in a steady way when cycling. You will get tired very easily if you pedal too fast. Keep a good, simple pace, and you will raise your endurance and not feel so tired. You’ll know if you’re on the verge of injury if you feel a pull.

With the help from this article, you should now feel more confident in your ability to become physically fit. You will always have more to learn, but the only way to do it is to get out there and do the homework. If you are motivated you will succeed, you will be a healthier, happier you in no time at all.

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Fitness involves more than just a few visits to the gym. It requires substantial amounts of strength, dedication, patience, and knowledge to guarantee that you will be successful at working toward your fitness goals. Use the following tips to get the most out of your fitness regimen.

You may want to think about procuring the services of a personal trainer for one or two sessions if you have never worked out before. Your personal trainer can help you meet your goals and determine a fitness routine that is right for your needs. It is hard going to the gym to start a new workout, especially by yourself. Do not go at it alone. You can have a professional trainer help you through it. This is the first step toward following a great workout plan.

Exercise during your television shows to keep your weight loss momentum going all the time. Fit in breaks for exercises, or do some walking in place when a commercial comes on. Lift small weights instead of vegging out on the sofa. There is no shortage of ways to get a bit more exercise in during the day.

Always check your shoes when you go out to exercise and ensure that they are ideal for the conditions. If you were shoes that are properly designed for a specific activity, you risk leg and foot injury. They also provide the correct cushioning for your feet so that you are more apt to stick with the workout due to comfort, rather than giving up.

When you find yourself unable to get into your exercise routines on a regular basis then all you need to do is create a schedule. Keep on schedule as best you can, and have certain days of the week you work out. If you have an emergency that prevents you from working out one day, schedule another day to make up for it, and make sure you don’t miss it.

Some people do not like how fast they are losing weight, so they choose to exercise far too intensely in hopes of speeding up the process. Overexertion can potentially cause muscle and joint damage, heart problems, and more. In addition, exercising too hard can cause your body to enter an anaerobic state. This is where your fat is not being metabolized, which causes your body to store fat instead of burn it.

Kickboxing is a very effective workout. There aren’t many people that try kickboxing and don’t end up drenched in sweat, knowing that they just completed a big workout. You will burn calories and gain strength.

Test out a bench prior to working out on it. Use your thumb to press down and test the bench padding. If you push down and feel metal or wood, search for a better bench.

If you want to lose weight, do more You will lose more weight if you pack your exercises into a shorter time-frame. You can take a shorter break or do not take any breaks at all. This technique will accelerate your weight loss.

You don’t need to feel guilty while watching tv, you can still exercise while you watch your favorite shows. By using the time during commercials to exercise, one can watch television all they want while still working on their personal fitness.

Fitness can be enjoyed at many different levels, but hardcore fitness buffs will continue fine-tuning their workout routine at every opportunity. The more knowledgeable we are about fitness, the better prepared we are to design a fitness plan that optimizes our chances of success.

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