How To Increase Carbohydrates After Low Carb Dieting

So you finally got down to your goal weight after a few months of being in a calorie-restricted diet. Kudos to you! But what’s next? How do you increase your carbohydrates while staying shredded and not sacrificing too many pounds being gained?

Lets face it, you want the best of both worlds. You want to be able to literally, “Have your cake and eat it to,” but you have to have more carbs in your diet to even fit that cake in your macros. You still want to look like you’re “4 weeks out” but you don’t want everyday to be a low carb day. You understand that increasing your carb intake is a key factor when it comes to building muscle and staying lean but you don’t want to put on too much weight.

Fortunately, you’re in luck, my soon-to-be-high-carb-eating friend. What follows is a simple process that will require some discipline and a whole lot of patience but I am going to show you step by step how to reverse your carbs and stay photo shoot ready.

When you have more carbs in your body you have more energy. The brain can function better and my personal favorite is you get to eat more!

Don’t Be A Rookie, Take Things Slow

Here’s where most people fail miserably when it comes to reversing carb intake: If you want to increase your carbs up to lets say 250g per day, the optimal method is to focus on slowly increasing your intake week by week.

Don’t make the mistake of jumping up to 250g immediately after months of low carbing.

That said, we’re still going to spend our first couple of weeks relatively low and slowly work our way up. This is wise because:

·       It avoids unnecessary unwanted fat

·       If you’re carb sensitive you’ll be training your body to handle more carbs over a period of time

·       It will give you more control over your diet

The Game Plan

Enough with the lectures, lets get to the good stuff. Carbs will change every week, protein will drop down to a little bit above body weight and fats will change every other week.

For Men

Week 1-2 – Increase carbs by 20g and cut back 15 minutes of cardio.

Week 3 – Increase carbs by 20g, increase fats by 5g ONLY if weight hasn’t gone up much.

Week 4 – Increase carbs by 20g and cut back 15 minutes of cardio.


For Women

Week 1-2 – Increase carbs by 10g and cut back 5 minutes of cardio.

Week 3 – Increase carbs by 10g, increase fats by 3g ONLY if weight hasn’t gone up much.

Week 4 – Increase carbs by 10g and cut back 10 minutes of cardio.

This process goes on and on each week until week 8-12. Then you will have to cut the amount of macro’s you’re adding each week and start watching the mirror more.



Six Pack Abs

Six pack abs, who doesn’t want them? It’s the ultimate trait of the Greek gods in ancient mythology.

Having abs doesn’t only mean you’re at a low body fat percentage, but they also in most cases define your health and fitness. If you’ve been hustling with your diet, cardio, and your weight training and you’re finally able to see some progress this is a result of consistency, determination, and discipline.

There is no gel, sweat band, or electrical impulses that could give one an instant six pack. It is a collaboration of diet and exercise.

There are a lot of arguments when it comes to Ab workouts and routines. The studies1 prove that spot reduction (exercising in one spot of the body), though effective to other parts of the body, may not be advisable in your abs.

With that in mind, it would be in ones best interest to focus more on diet and cardio rather than abdominal exercises.

However, if both diet and exercise are in check then I would suggest moving forward to finding the most effective abdominal workouts.

You may have heard this saying before “Abs are made in the kitchen, but built in the gym.” Yes it’s a cliché, but it is definitely true. Like what I have mentioned earlier, it is a collaboration of diet and exercise, not diet only, not exercise only (I think I may say this until im blue in the face).

 Modify your diet first to trim down the belly fat. Good nutrition would be your jumpstart in attaining your dream physique! Lessen your sugar intake, increase your dietary fiber and protein, and avoid processed foods.

Most importantly track your macros! Tracking your food will help you stay consistent with your goals.

Try getting your body fat down to 10-12% or below to see abs for men and 16-19% for women.

Now that you know the basics on achieving abs, it is now time to pick the TOP 3 BEST ABDOMINAL EXERCISES. A lot of routines are claiming that they are the best, but we will narrow it down to Top 3, so you won’t have to exhaust yourself on abs workout.

1.    Abdominal Wheel – This routine will certainly target your abdominal muscles, not only it will strengthen you core muscles, this exercise is safe on your back too.

How to do it: Kneel on a mat, rest your hands on ab wheel. Roll the wheel away from you, keeping your back straight, and slowly roll the wheel back to starting position. 3 sets of 10-15.

2.    Rope Abdominal Crunch – Rope crunches would be a great exercise to strengthen your core. It’s weighted approach on your torso and abdominal muscles.

How to do it: Start in a kneeling position, grab the rope, and crunch down as if you were stacking your abs on top of one another.

3.    Exercise Ball Crunches – This targets your abdominal muscles, it will strengthen your torso as you have to manage to balance your body on the ball.

How to do it: Sit down on the ball and walk your feet out. Place your lower back on the ball. Arch your back and your abdominal muscles stretched out. Bend your legs at 90 degree angle and flatten your feet on the ground. Put hands adjacent to your head. Contract you abdominal muscles as you work your way on curling your body up.

For increase intensity, try to curl your hips up as well. Return to starting position, and stretch your abs completely. 2 sets of 10.

Know your body, love it, and maintain discipline. There is no shortcut in obtaining a god like or a Thor like body. Modify your diet, count your calories, trim down your fats and be consistent with your routine. Not only will you be able to show out on the beach with a nice set of washboard abs, you will also be a good example of fitness and a healthy lifestyle.

Relevant Sources:


(2) Peter Francis, Ph.D.


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Links Between Breakfast And Weight Loss

Breakfast plays an important role in our day. As a matter of fact It's the most important meal we eat all day. The word itself means to break the fast. Meaning we’ve been fasting for 6-8 hours while we sleep and now its time for your body to receive some qualtiy nutrients and break from fasting.

However, more often than I want to – I hear many people talk about skipping breakfast. If one of those reasons were because you wanted to lose weight, THIS IS A BIG NO NO! This will actually have a negative impact with your weight loss progress.

Eating breakfast regularly can help you lose weight successfully. When you skip breakfast, your blood sugar drops even lower, As a result, you become hungry and have less energy. This sets you up to eat irrationally in the morning and more than usually it’s a high-fat sweet that gives you little to no nutrient benefit. Skipping breakfast also leads to eating bigger portions during lunch time.

A study from 2005 found evidence that people who skip breakfast compensate later in the day with more refined carbohydrates and fats and fewer fruits and vegetables.

Eating breakfast everyday may reduce the risk for obesity and insulin resistance – an early sign of developing diabetes – by as much as 35 to 50 percent, according to a study presented at a 2003 American Heart Association conference.

This reminds me of the saying "Eat breakfast like a king, lunch like a PRINCE and dinner like PAUPER" - please do not take it literally. This only means that you have to put much weight on your breakfast - as this will serve as your fuel for the day.

Listed below are some food options which you can play with for you to have the right breakfast choices- not only will they satisfy you and give you energy - these foods can certainly help burn or promote fat loss.

Eggs Whites- Most common breakfast food - it contains high amount of protein, which increases your metabolism - hence will help your body burn fat.

Oatmeal - a breakfast staple - easy to prepare - hassle free breakfast and open for any add ons! Its low calorie and high fiber diet. Oatmeal can certainly help burn fat and will keep you feeling full for longer hours.

Walnuts - are readily available and easy to match up with your breakfast recipe - can be added to your oats or salad. Walnuts may contain fat - but they are polyunsaturated fats- reducing fat storage and improves metabolism of insulin.

Take the time to try out these foods and see how your body responds to them. You don’t need to deprive yourself of food. You just have to know what you eat, do not be afraid – count the macros if you can and do some research before splurging on food. Remember, it is very possible to enjoy food while staying fit and healthy.

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Foam Roll To Prevent Injuries

Foam rolling is a form of Self-Myofascial Release (SMR). Most commonly used by Physical Therapist and athletes for over reactive muscles. Its main function is to loosen tight muscles or relieve soreness which can inhibit you from maxing out your everyday routine.

Foam rolling is a form of soft tissue therapy which focuses on the fascia (nerves and connective tissues). Improper mobility and overusing of your muscles causes the fascia and muscle fibers to knot, these knots will cause poor blood circulation on that area and can cause soreness.

Here's the TOP 3 benefits of foam rolling:

1. Improves flexibility and range of motion - Foam rolling will help stretch your muscles, when the muscles are well stretched it will store more energy. This energy can maximize your workout and/or performance, minus the pain and the soreness from the muscle knots.

2. Improves circulation - While the "knotted muscles" are getting untied, blood and oxygen will flow properly into your muscle. Foam rolling is not only for gym goers and athletes but now being used by therapist for several conditions including people with a "Desk Job" experiencing back pain.

3. Prevents injuries - Since foam rolling promotes elasticity and flexibility of the muscles, and good circulation too - the chances of injuries is lower than those who do not foam roll.

When would be the best time to use the foam roller?

As long as you use the foam roller properly, anytime would be the best time. However, studies shown that it is recommended to use the foam roller before (as a form of stretching to increase flexibility and avoid injury) and after (to improve blood circulation and promote faster muscle recovery) a workout, as a part of warming up and cooling down. I also recommend foam rolling before bedtime, as it relaxes your muscles and reduces your stress, hence promoting good sleep too.

Foam rolling can be very useful, whether you are an athlete, a gym warrior or just feel like you need to stretch more.

Most of the injuries occur because of over exertion or over using of your muscles. With right exercise and proper usage of this equipment, your probability of having these injuries will be slim.

Roll out!


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Should I be taking BCAA's?!

One of my favorite supplements that assists me with building muscle and losing weight are BCAA’s or branched chained amino acids. Though it sounds technical, BCAA’s are basically a protein supplement broken down even further into what is called the building blocks.

What are BCAA’s in general? BCAA’s are essential amino acid which consists of Leucine, Isoleucine and Valine. Unfortunately, our body is unable to produce them. However, there are many food choices that have a high volume count of BCAA in them. Those food choices just so happen to be rich in protein too, examples of it would include but not limited to beef, turkey, chicken breast, nuts, eggs, salmon and tuna.

Though they are found in most protein sources, when you are working out or if you have an active lifestyle, these foods will never be enough to accumulate what your body needs for it to have a positive effect towards your goal in regards to what BCAA’s do.

What does it do to your body? BCAA’s have a great influence and effect on your muscles. It has the same function as your ordinary protein – building muscles, repair of muscles – the only difference is, it does not go through your liver. It will go directly to your muscles and other tissues, making the effect intense.

When should you take it? Depending on your goal, you may take it pre, intra or post workout.  So let’s discuss its role according to which time  you are going to take it.

Before workout – Studies have shown that taking BCAA’s prior to working out will help reduce muscle soreness and speed up muscle recovery. BCAA’s will also serve as your fuel througout the workout. I also reccommend taking BCAA’s first thing in the morning for those who often do fasted cardio. It will help boost your energy to endure longer hours of working out.

Intra workout- During exercise, serotonin gives a signal to the brain that the body is fatigued. This would cause a feeling of weakness, reduction of muscle strength and workout endurance. BCAA’s delay fatigue by lowering the amount of serotonin entering your brain. Serotonin is responsible for mental exhaustion. The introduction of  BCAA’s during a workout will not only delay fatigue, but will also keep you sharp and alert.

Post workout – During exercise fats and muscles are being broken down. Taking BCAA’s post workout will help recover the muscles, and will actually have the same benefits as to BCAA’s pre-workout.

My Expert Opinion -  There are two crucial times to take BCAA’s, I suggest taking them in the morning during cardio to preserve muscle mass as well as pre/intra workout to replenish your body and keep you sharp throughout your workout.

There are several forms of BCAA in the market, but I prefer the powdered form, for of course, it is palatable, more refreshing, and mixes well with my other supplements.

Remember that your diet comes first and supplements are used for supplementing what you’re not getting through whole foods. Mind what you eat, and eat a balanced diet. BCAA’s are recommended for people who are looking to preserve muscle mass, gain more muscle, or lose weight. None of this will happen without a sound diet.


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Top 3 BicePs Exercise For Size


Ask a random person to show off their muscles, and I’ll bet my life, that person will surely flex his arms. Biceps plays an important function on our body they’re a bi-articular muscle, which helps control the movement of two joints – the elbow and the shoulder. Arm strength is very important (Plus the fact that biceps are indeed sexy in the eyes of women) especially for athletes, it will definitely help them maximize their performance. Below are our recommendation of exercise or routines for bigger biceps:

Bicep Curl – For mass

Bicep curls are the most common exercise for biceps, and it has been proven and tested that it is very effective in building the mass of your biceps.

How is it done?

Stand up, upright position. Feet apart for balance, palms facing forward. Grab a barbell –again palms facing up, grip should be a shoulder apart. Slowly raise barbell until it reaches your shoulder, make sure that you use your elbow and forearm muscles only. Repeat according to your goal.

Avoid leaning back for it will potentially cause a back injury.

Preacher Curl –For Shape

One of the effective arm exercises which will help shape your biceps, it targets the inner muscle of your biceps. It can be done standing or sitting on a preacher bench, or with a help of a preaching machine. It has a variation of single or both arms too. If you are tired and bored of the basic Bicep curl, you may want to add this exercise to your routine.

How is it done?

Sit on a preacher bench or a on a preacher machine, make sure that your feet are planted very well on the ground. Your feet should be shoulder width apart. Hold the dumbbell or the machine, palms still facing up. Rest your arms into the pad, make sure that the torso is pressed onto the pad as well. Slowly curl up your arm until shoulder level, then gradually lower the dumbbell or the machine down, until your elbows and arms are fully extended. Repeat according to your goal.


Keep your shoulder relaxed, make sure it won’t move while you’re doing the routine.

Hammer Curl – For Fullness

This exercise has various ways to be performed, with dumbbell, barbell or with the machine. It can be performed basic, or with a twist toward your torso. Not only will it help you with your inner biceps but it helps with the lengh of your biceps for fullness. This exercise will surely complete your arm routine.

How is it done?

Sitting or standing up position – make sure that your feet are shoulder width apart especially when you are standing. Position both arms on side, this time palms are facing towards your torso. Grab a barbell or a dumbbell, hold it tight, thumbs toward the shoulder. Gently and slowly squeeze your muscle raising up until shoulder level, then slowly lower the dumbbell down. Repeat according to your goal.

You can do this by alternating your arms too.

Include these routines to your exercise to attain bigger biceps. Make sure that you do not cheat, as cheating is very easy and tempting with these exercises.

Muscles respond to time under tension so heavy weight is not necessarily needed.

 Always maintain a proper posture and do proper breathing to avoid injuries. Squeezing your muscle while doing (Arms and Abdominal) exercises will certainly help. Feel free to add a twist to these exercises, such as alternating arms, sitting or standing position, you may use a Yoga ball or a fitness ball too.



Cardio In The Morning

If you are trying to take your physique to the next level then cardio is a must. It strengthens your heart muscle, promotes good circulation, helps you endure longer hours of exercise and helps you burn fat. There are a lot of discussion when it comes to cardio exercise, one of them would be eating first or working out on an empty stomach. Fitness professionals and athletes are divided when it comes to this principle.

So, should we eat or not eat prior to cardio exercise? Let’s dig a little deeper and know the answer behind this argument.

Our body naturally burns fats and carbohydrates, and carbohydrates would be the easiest to burn. Lesser amount of oxygen is needed to burn carbohydrates. On the other side, if there are no carbohydrates which can be burned by our body, fat will be the one it will burn – that would be exercising on an empty stomach. Your body will burn the stored fat which will be converted to energy. So, is it true that it is better for us to work out on an empty stomach? Here comes the danger, when your body starts to burn fat, protein will then follow. For longer hours of exercise on an empty stomach you may experience muscle loss (due to protein burning).  

There will also be a decrease in sugar level, which will make you feel hungry and be easily fatigued. However, with or without food prior to exercise, you will burn the same amount of fats, but then, working out on an empty stomach will increase your cravings for food post exercise which could cause over indulgence.

So, should we eat before we do cardio? Answer will depends on the form of cardio you will be doing. You may do “fasted cardio” when you plan to work out lightly (walking, jogging) for no more than 30 minutes.

However, if you work out intensely, or say more than 30 minutes, better for you to eat prior to your cardio session, a light snack will do. Longer hours of exercise on an empty stomach will burn you out.  

To sum it up, it would be much better to know what type of cardio activity you are planning for the day. Should your goal be light and not intense it will be ok for you to do fasted cardio. Should you want an intense and session to try and burn off last nights pizza better for you to eat before working out. A light snack (Protein shake, protein bars or wheat bread) prior to work out would not hurt, whatever your goal is. Remember, it would be better to have your body fueled, before doing any work.



Gym Belts

Weight Lifting belts are now a common scenery in the gym. The question is, is it really necessary for you to wear it?

If you will ask your buddies, whether to wear that belt or not, bet you will receive 3 different answers: "Yes! It will support your back!”, "No! It will hinder the effect of your workout.”, and the meaningful "I don't know, I don't care." (Face palm).

Wearing a belt nowadays has created a discussion and many debates around the dinner table. It is true that the belt has its pros and cons. Not all exercises requires wearing a belt, not everyone is comfortable wearing the belt too. Some say it is helpful, some say it'll be harmful. Some will see it cool wearing the belt, some say it’ll make you look shorter, because the belt is quite big. Regardless what everybody says, you should know its function before wearing the belt.

Let's dig a little deeper, and know if the belt is necessary or just another gym accessory. 

Often times they will give you an excuse that the belt will protect your back, but that's really not the case (May be a part of the function). It increases the Intra-Abdominal Pressure (IAP), hence, increasing the efficiency of your core muscle helping you to lift heavy weights. It helps in stabilizing your torso as well as protecting your spine. Since the belt helps in increasing your Intra-Abdominal Pressure - there will be a risk of hypertension for it will increase your blood pressure throughout the workout. It may aggravate hernias and other internal injuries as well.


Most of the trainers will recommend wearing a belt if you are a power lifter or you're going to compete in weightlifting sports kind of thing. Also, for moving loads/weights upwards of 85% of a one-rep max, other than that Gym Belt are considered unnecessary or personal preference.

Weightlifting belt can either be useful or can hinder your workout. It may be useful for some, but not really a requirement. It has its benefits, use it wisely and it will help you, after all it's not a championship belt that you can show off in the gym.



The Best Foods To Eat After A Workout

Do you know that what you eat after a training session may just be the most important meal you eat all day if you’re looking to build muscle and burn fat? So, before you reward yourself after an intense workout in the gym with a bucket of fries and cheeseburger, think again.

Your body stores excess energy in the form of glycogen and protein. During exercise, your body burns fuel from anything you ate recently then it breaks down into stored glycogen.

After a few hours of working out, your muscles start to use the available protein to rebuild what you lost. But, your body is especially good at absorbing carbs and protein within 45 minutes after your workout. This is what you call the Post- Workout Window (Yes, this is a real thing).

You know here at Reuben Brooks Fitness, we like to sum up things for you. It is essential to know the TOP IDEAL foods to eat to a fast track to weight loss and lean muscle.

Ideally, we encourage you to eat the recommended foods below within an hour of finishing your workout. During which, your muscles are most likely to absorb nutrients most efficiently.

After a workout you need 2 things almost immediately: Protein and Carbs.


Protein from a whole food source is the best protein. Your body is in recovery mode, so you need a protein dense dish. Chicken, lean ground turkey, or fish should be priority. If you can't eat whole food readily, after have a workout try using a whey protein isolate shake. A protein isolate shake would be ideal because of how fast it absorbs in the body.  Shake things up by adding a few slices of fruit and spinach to speed up the digestion process. Protein shake smoothies are an ideal post-workout treat. Be mindful to calculate how much fruit (carbs) are going into your body post workout.



The best time of the day to take in carbohydrates is first thing in the morning with breakfast, before your workout, and after your workout. After a nice work out, your body is depleted of glycogen and glucose. There is a point at which your blood sugar levels (available energy) and glycogen levels (stored energy) get so low after the workout. This is a critical time to replenish what is lost. It is recommended to take in simple carbs post workout. A simple carbohydrate would be best to replenish glycogen levels. This may include white rice, white potatoes, and some fruits.


After exercise, your body needs specific nutrients to repair muscles and stabilize blood sugar. So it is of most importance to take your post workout snacks to the next level by having a customized meal according to your needs! Remember, the right mix of foods can improve your recovery while accelerating your metabolism. The combination between the protein and carbs will help your muscle recover which will ultimately lead to growth with the right calorie intake.



3 Morning Rituals That Will Take Results To The Next Level!

We may often wonder what the big secret to success is. We may never really know but one great way to shorten the learning curve for success is by learning from the success of others. 

When you take a glimpse of the habits of high achievers, you would see patterns in their lifestyle, choices, and routines.  Even with hectic schedules and chaotic lives, successful people ALWAYS have a routine because they know that working smart is as important as working hard.

These are the top 3 morning rituals of successful people. These will enable us to be closer to being the most efficient versions of ourselves that will surely fuel our way to success! 

Meditate and Reflect.

“You get peace of mind not by thinking about it or imagining it, but by quietening and relaxing the restless mind.” ~Remez Sasson

Keep calm and let your inner peace guide you. Take consideration to improve on how you start your day. Right before facing the world, majority of successful people try to take some time to clear their mind. It is encouraged you to start your day in a more peaceful state thus enabling you to be clear of your priorities. Taking a few minutes for a prayer or meditation will make you relaxed.


Most high achievers do their workouts in early in the morning. This is totally a smart move just in case you’ll have to stay up late for work. Plus working out in the morning also helps put energy levels up!


If fitness is important to you, no matter how busy you may be, you will include it in your schedule. If you can’t do an intense exercise regimen, do yoga, light stretching, etc. Exercise will not just make you healthier it allows you to combat stress and live a happier life as well. 

Eat Right for Breakfast.

Most productive and high achievers recognize the importance of the first meal of the day.  They know for a fact that how you fuel yourself in the morning, will determine your energy levels for the rest of the day.

However, make sure to ALWAYS be conscious on what you eat for breakfast. Yogurt, oats, and berries are the most common morning meal for successful people.

Simply put, studies show that berries can improve both memory and motor coordination, fiber improves cognitive health, and we all know that yogurt is a great food for the digestive system.


Waking up in the morning is a crucial time of the day. Highly successful people know the value of mornings. As such, they use their morning hours wisely. Whatever their routine is, it usually involves getting up quite early. If you want to be successful, pressing snooze is no longer an option. :) 




New Year’s Fitness Resolutions

After pigging over the holidays, eating and drinking like there's no tomorrow, you are now dealing with the guilt feeling and a resolve that you will formulate a new year’s fitness resolution. You made a resolution to lose __ number of pounds this year but as always, you are left in the dark as to how to change your ways.

Old habits die hard so I'm here to help you with 3 foolproof, simple, and practical steps to achieve your fitness New Years Resolutions.

1. Include Working Out in Your Schedule

Knowing that life commitments can get in the way of your fitness, the best thing that you can do is to include your workouts in your daily schedule. This makes you prepare ahead of time for potential distractions that may hinder you from your trainings.

Mark your calendars for your work outs the same way you schedule doctor appointments, business meetings, etc. From work, family, loved ones, planned and unplanned events—there’ll always be something that will be needing your time and attention.


2. Be Consistent

One of the most essential part of your fitness journey is developing consistency. It is advisable to not miss more than a couple days in a row if you can.

 At first, this is just a decrease in the positive metabolic aspects, but eventually skipping workouts affects motivation, endurance, and can increase injury. If you want to make exercise a habit, commit to 20-30 minutes a day in the form of walking, weights, or anything just to keep your body moving. Small baby steps may be insignificant when you look at it short term. But in the long run, consistency is the key that will transform your health and life. Remember that life is a game of inches and a quarterback doesn’t throw hail mary's across the field they inch their way to success.


3. Eat Smart!

Make sure you feed your body with enough nutrients. When there are not enough calories coming in, your body compensates by saving energy. The body will start reducing body temperature by slowing the metabolism. It will also turn down digestive juices thus making digestion weaker. It will reduce blood flow resulting to weaker pulse. Lastly, your body will slow thyroid function, this can result to lack of energy and fatigue.  This is a built-in survival response by the body, to help you go longer on less food. This is especially helpful to help keep you alive in an emergency or famine. But on an everyday basis, this is a great recipe for weight gain. Make sure you fuel your body with enough nutrients especially if you are training hard. It surely helps to have a customized meal plan with the right amount of macros specific for your fitness needs. The next thing you want to do after you find your calorie intake or macros is to be consistent with eating those calories on a daily basis.


Start each day with the conscious effort of improving yourself by practicing the above steps. Having the objective of improvement entails that you’re taking small and painless steps to becoming a healthier you!



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Can I Still Workout While I'm Sick?

Its winter time and it has been a doozy of a flu season so far. Missing two weeks of training due to an illness is a serious setback especially if you are in momentum of reaching your fitness goals.


It’s not necessarily bad to train when you are sick, but it can be in some circumstances. It all depends on what is causing your illness. In some cases, you may not have the energy to even do a light workout. During these times, it is recommended to skip trainings.


When you are training, you follow a structured workout routine. Most of the time in these routines, you’re breathing heavily, sweating, working hard, and feeling some discomfort.  This awakens a stress response in the body. When you are not sick, your body can easily adapt to that stress. Over time, this progressive adaptation is precisely what makes us stronger and healthier. However, when we’re sick, the stress of a hard workout can be too much for our immune system. A single high intensity or long duration exercise sessions can interfere with immune function. So take it easy when you’re feeling sick.


FACT:  Hard training will suppress your immune system, leaving you susceptible to other opportunistic infections.


BUT this is not an excuse to just dive in bed the minute you feel some sniffles. Non-strenuous movement is actually beneficial unless of course if you’re severely out of shape. Always remember that non-strenuous movement and training rigorously are different.


You know by now that not all workouts are created equal. There are low intensity workouts and high intensity workouts and all sorts of workouts in between. Of course work outs are highly subjective and what’s low to one can be a high intensity workout to another. Always make your level of perception be your guide. 

Overall, a low to moderate intensity workout will leave you feeling energized and powered up. A high intensity workout, on the other hand, will just leave you lethargic and may even hinder your healing process. Take a day off from training other than gentle stretching if you have any below-the-neck symptoms. (sore throat, fever, fluid in your lungs, coughing, diarrhea, vomiting, aches, etc)


While you are sick, help your body recuperate by having plenty of sleep, drinking hot fluids, seek over-the-counter remedies. If your illness symptoms continue for more than three days, consult your physician.


Train hard while you’re healthy. Resistance training and consistent, moderate exercise can strengthen the immune system over time.





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