Saturday, December 7, 2019

Exercise to Lose Weight

Exercise to lose weight
How to exercise to lose weight

Discover how you can drop a few pounds through exercise. This article includes detailed workout guides that you can do at home without spending a single penny.

Exercise to lose weight

Exercise will help you to burn fat. To get you on the path of dropping a few pounds, I want to first tell you about how these exercises will help you lose weight. Once you understand the basics, I will guide you through the best exercises to lose weight naturally.

How exercise will help you lose weight

Your body stores calories from food as energy in the form of fat. It uses these calories to perform everyday functions. These functions include moving around, recovery, digestion and brain power. Did you know that the brain uses more energy than the rest of the body in relation to its size? Fat is basically a storehouse for future energy. The more calories you eat from food, the more calories get stored in the form of fat.

In order to lose weight, you need to burn more calories than what you take in. If you can do this, your body will have to start using your fat stores for energy. Exercise helps you to do this in a few ways:

Exercise burns calories

Firstly, exercise burns a lot of calories. This will increase the number of calories that your body burns in a day. When calories burned are higher than calories consumed, you will lose weight. You can see which exercises burn the most calories here.

Exercise increases your metabolism

Secondly, exercise raises your metabolism. When you start exercising regularly, your body will adapt by learning how to burn more calories. It does this to try and make the exercises easier to do. As your metabolism increases, the amount of calories that your body naturally burns throughout the day increases too. This will increase the amount of fat that is burned for energy. As long as you are burning more fat than what you are taking in from food, you will start to lose weight.

Exercise decreases fat-storing hormones

Thirdly, exercise helps to increase fat-burning hormones while decreasing fat-storing hormones. Did you know that there are hormones that are responsible for storing fat? One of these hormones is insulin.

Insulin contributes to weight gain

Insulin is released when you eat something that has sugar in it. Sugar is used for energy by the body, but it can damage cells if sugar levels get too high in the blood. In order to stop blood sugar from damaging the cells in the body, insulin is released.

Insulin takes the sugar from your blood and shuttles it away before it can do any damage. It moves sugar into the muscles and liver in the form of glycogen. It also takes sugar out of the blood and stores it away in the form of fat.

When you eat a lot of sugar, more insulin is released. If there is a lot of insulin in your body, it may take away too much sugar out of the blood to store it as fat. This will lead to sugar cravings and a sharp energy drop. When this happens, you eat sugar and more insulin is released. This repeats the cycle over and over again - making you gain more weight each time.

Insulin also directly affects appetite. The more insulin you have, the hungrier you will be. In fact, insulin release blocks the part of your brain that should tell you that you are full. That is why it is so easy to finish a whole lot of junk food even when we aren't hungry anymore.

Our bodies are designed to consume as much sugar as possible when it is available because sugar used to be hard to find many years ago.

That is how insulin leads to weight gain. Sugar consumption increases insulin levels. Exercise, on the other hand, decreases insulin levels. Here's how:

Exercises decreases insulin levels

Exercise requires energy. One of the ways that your body gets this energy is from sugar. When exercise decreases blood sugar because it gets used up for energy, less insulin is produced.

Lowered insulin levels lead to a decrease in appetite. This leads to less calories consumed and less food that is stored as fat.

Exercise also burns through glycogen (glycogen sugar stored in the muscles and the liver). When these stores are empty, more sugar can fill these stores instead of being converted to fat whenever you eat something that has sugar in it.

Exercise depletes the glycogen that is found in the liver and your body switches over from using sugar to burning through fat stores.

Insulin levels drop when fat stores are being burned for energy in place of sugar. When this happens, you crave less sugar because your energy is coming from your fat stores instead.

To sum it up, insulin is the hormone that makes you eat as much as you can when there is lots of sugar available. Insulin drops when the body has to use its own fat stores for energy instead. Exercise helps you to make this change inside your body.

The exercise program to lose weight

Now that you have learned how exercise will help you to lose weight, let's look at the exercise program that you can do to start losing weight right now.

This program is designed for beginners. If you want a weight loss exercise program that is suited for people that already exercise regularly, try the 30 day fitness challenge. You can find it here.

Easy Exercises to Weight Loss Chart
Chart of Exercises to Weight Loss. Right Click or Long Press on the image to save it or print it.

Weight loss exercises: Day 1

In the morning

  • 20 squats
  • Jumping jacks for 30 seconds

In the evening

  • 10 push-ups
  • Plank for 20 seconds 

Weight loss exercises: Day 2

In the morning

  • Do 20 lunges (10 on each side)
  • Do 10 crunches

In the evening

  • Do 15 good mornings
  • Do 20 Russian twists

Weight loss exercises: Day 3

  • Rest (no exercises)

Do your exercises in a 3-day cycle. Every time you complete a cycle, add 10% to the number. This is what the second round would look like:

Weight loss exercises: Day 1 (round 2)


  • 22 squats
  • Jumping jacks for 33 seconds


  • Do 11 push-ups
  • Plank for 22 seconds 

Weight loss exercises: Day 2 (round 2)


  • Do 22 lunges (11 each side)
  • Do 11 crunches


  • Do 17 good mornings
  • Do 22 Russian twists

Weight loss exercises: Day 3 (round 2)

  • Rest day

Keep adding 10% to the number of exercises every time that you do them. If you cannot add 10% to your workout number because it is not an even number, round it off. You can round it down. This is how you should slowly increase the numbers so that every time you exercise, you lose more weight.

Because of this; every round that you do; you will burn more calories, increase your metabolism even more, decrease insulin faster and use up more of your fat stores.

Questions for these weight loss exercises

Here are some of the most popular questions about this weight loss program:

How long will it take before I start to see weight loss with these exercises?

Everybody is different. Some people will start to see results sooner than others. In most cases, you should start to see that you weigh less on the scale during the second week. From then, you should start to lose a pound of weight every week or so.

As the numbers of the exercises that you do increase, the rate at which your body can burn fat for energy will also increase.  You will notice after the first week that your energy levels feel better. This is because exercise teaches your body to start using its own energy reserves.

Some people see weight loss results sooner than other
Share this image on social media

I don't know how to do some of these exercises

Here are some useful guides that will teach you everything that you need to know about doing these exercises. If you prefer, you can watch the videos instead.

This is how to do a squat.
Watch a video to learn how.

This is how to do a jumping jack.
Learn via this video.

This is how to do a push-up.
See how it's done in the video.

This is how to do a plank.
Watch the video on how to plank.

This is how to a lunge.
Check out this video on how to do a lunge properly.

This is how to do a crunch.
This video will show you how.

This is how to do a good morning. (You can do it without any weights or bars).
This is a video about how to do good mornings.

This is how to do a Russian twist.
See how to do a Russian twist here.

I was losing weight, but I gained a pound. What's going on?

We expect our bodies to change in a linear motion. In other words, we think that our body will gain weight or lose weight is a straight line without going in the opposite direction. This is almost never the case.

There will be days when you drop a lot of weight. There will also be days when you gain a little weight. This will happen as your body tries to adapt to the weight loss exercises.

Give your body time to get used to losing weight regularly. Remember that it does not know that you are trying to lose weight. All it knows is that its fat storage are getting empty. This can be a shocking experience for your body.

As you lose weight consistently, your body will grow accustomed to its new weight and it won't fight back as much as before.

Don't measure your success on a day-to-day basis. It is okay to gain a pound here and there while you are losing lots of pounds in the long run. This is why it is better to monitor you weight loss goals on a weekly basis instead of a daily basis. You will stress less and you will see that you are still losing weight consistently.

If you gained a pound today, but lost 3 pounds in the last 7 days, you are still in the fat burning zone.

What else can I do to help me lose weight even faster?

Eat fewer calories

You can speed up the weight-losing benefits of these exercises by restricting the amount of calories that you eat. You can use an app like this one to track how much food you are eating and set it to help you eat enough to lose weight.

Try not to shock your body too much with too many big changes at once. If you make too many big changes, you risk pushing yourself too far. This can cause you to drop your weight loss plans because they are getting too hard for you to stick to. Rather start small and give your body (and yourself) time to adapt.

You can restrict your calories to lose more weight, but don't restrict them too much.

Avoid junk food

Avoid foods that are highly processed. Chemicals are added to these foods to increase their shelf life. These chemicals mess with our hormones and stop the body from working properly. They slowly kill us in the same way that they kill bacteria.

Eat nutritious foods instead.

Opt for foods that are high in micro nutrients like vitamins, minerals and electrolytes, antioxidants and other good nutrients. Foods that are not cooked or processed are much healthier for you.

Add in some wholesome foods like fruit and vegetables. Grapes are good for you. Learn how spinach and lettuce can help you to lose weight.

You can also exchange your coffee for lemon juice or green tea for even more weight loss benefits.

If you need some great ways to turn unhealthy foods into nutritious ones, see how to turn junk food into healthy food with these great-tasting alternatives.

Drink plenty of water

The best way to drink more water is to make sure that you always have your water bottle with you. When your water bottle is in your hand, you will continuously sip from it automatically. Keep a jug of water on your desk to remind you to drink more water while you are working.

I skipped a day of my exercise. What do I do now?

It is okay to skip a day every once a week or so. Do not try to do two days in one to make up for it. Rather do the same exercises on the following day. If you were supposed to do day 1's exercises on Monday, but forgot, do them on Tuesday instead.

Do not skip day 1 and go straight to day 2. This will help you to maintain balance with all of the exercises.

Additional tip: Take weight loss progress photos

I highly recommend that you take before pictures before you start with these exercises to lose weight. Also measure how much you weigh and the circumference of your waistline. Write these measurements down. Take new photos and write down the new measurements every month.

This will show you how far you've come. It will motivate you to do even more and keep losing weight. After 6 months of this weight loss program, you will be surprised at how much weight you've lost - all without spending a single penny!

If you have lost weight with these exercises, please share this link with your friends and family to help them out too. I recommend bookmarking this page so that you can refer to it or read through everything when you need some motivation to keep losing weight.

I am looking forward to reading your questions in the comments below. If you have lost weight through this exercise program, let me know in the comment as well. This will inspire other people to lose weight for themselves. Stay Strong!

Friday, December 6, 2019

Definition of Fitness

What is fitness?
There is a big difference between fitness, health and looking fit
Many people assume that health, fitness and looking good are the same thing. Although they all work together in a synergistic way, they are very different.

Definition of fitness

Fitness refers to your body's physical ability to do a certain task. Exercise directly improves fitness. The more you can exercise, the more fit you are. Fitness generally alludes to physical capability, but mental fitness refers to how much work you brain can do and emotional fitness refers to the health of your emotional state.

The difference between health and fitness

In its plainest form, health refers to the absence of bodily issues. Your body is healthy if it is not overweight, underweight, sick or with disease. Health is a state of being. Fitness is action orientated. It refers to what your body can do.

The connection between health and fitness

The more that your body can do, the less health complications you will have - and the healthier you will be. Fitness, therefore, leads to greater health. The more fit you are, the better your body can look after itself. Fitness increases energy levels. Extra energy allows your body to fend off diseases better and improve its overall well-being.

The two types of fitness

Fitness can be broken down into two different types.

Cardiovascular fitness

Cardiovascular fitness refers to the amount of physical exertion your body can take before getting tired. Cardio is taken from the Greek word 'kardia', meaning 'heart'. Vascular refers to your circulatory system. Cardiovascular fitness, therefore, addresses how well your heart, blood vessels and lungs can pump nutrients to the rest of your body while clearing toxins away. If you get easily winded after climbing a flight of stairs, you need to focus on improving your cardiovascular fitness.

The more cardiovascular fit you are, the stronger your heart, lungs and circulatory system will be. This is why exercise is so important for preventing diseases that pertain to the heart, lungs, brain and blood circulation.

Structural fitness

Structural fitness refers to the strength of the body parts that do the actual task. These parts include the muscles, joints, bones, tendons and ligaments. If you feel pain in your neck, back, leg or arm muscles throughout the day; you need to improve your structural fitness.

Exercise is important to fortify bones, keep joints supple, strengthen muscles and keep the central nervous system working properly.

An easy way to distinguish between the two is this: 

If you need to catch your breath, improve cardiovascular fitness. Aches or pains indicate a need for better structural fitness.

What are the 5 components of physical fitness?

Fitness can also be broken down into 5 separate components. Myzone explains this beautifully.

The 5 components of fitness

Share this image with your friends by hovering over the image.

1. Cardio vascular fitness

Cardio vascular fitness refers to how well your body can operate in a higher state of energy for a prolonged period of time. 

Exercises that aim to train this aspect of fitness will improve the way that the heart, lungs and blood vessels (along with other organs like the liver) break fat down into usable energy. They train the heart and lungs to pump fresh oxygen throughout the body while disposing of negative by-products like carbon dioxide and lactic acid (see how lactic acid affects physical performance).

2. Strength

This component of fitness refers to how much force your body can exert on a task. Strength fitness includes muscular strength, bone strength, joint strength, ligament strength, the condition of the central nervous system and the mind-to-muscle connection (the percentage of muscle fibers that can be activated by signals sent from the brain). 

Exercises that build your strength will improve muscle fiber size, bone density, efficiency of synapses between nerves throughout the central nervous system (how well your body sends messages from one cell to the next) and joint durability.

3. Muscular endurance

Muscular endurance can almost be seen as a combination between cardiovascular fitness and muscular strength. The first one determines how long you can exercise. The second one determines the amount of force that your muscles can exert. Muscular endurance, however, determines how long your muscles can exert a force before they start to fatigue. 

Cardio vascular fitness is at its limit when you are of breath. Strength is at its limit when you can't lift a certain weight. Muscular endurance is at its limit when you feel your muscles burn during an exercise or they start to lose their ability to exert any force at all.

Exercises that improve muscular endurance train your body's ability to cope with stress for a prolonged period of time. It improves your body's ability to cope with physical pressure. This is why exercise improves your overall ability to cope with pain, stress and illness.

4. Flexibility

Flexibility refers to the component of fitness that determines your range of motion. The length that your muscles, ligaments, joints and tendons can stretch away from their neutral positions will indicate your flexibility fitness levels.

Flexibility training helps to avoid injury, stimulates the kind of cartilage in the joints that are more flexible, improves signaling between muscle neurons, stimulates the recovery process and improves blood flow. In essence, flexibility improves the body's suppleness.

5. Body composition

Body composition is the part of fitness that looks at how much fat your body has, compared to muscle and bone mass. This relates to fitness because of the connection between muscle size, bone density, fat mass and metabolism. 

Metabolism is the rate at which your body turns nutrients into energy. These nutrients can come from either food or fat stores. The higher your metabolism, the more energy your body will produce on its own. In fact, metabolism will determine how many calories your body burns when it isn't exercising at all (this is referred to as your basal metabolic rate).

Greater fat mass slows down your metabolism, while greater muscle mass speeds it up. Did you know that body temperature also directly affects your metabolism?

Fitness looks different on everybody
Share this on social media.

Fitness looks different on everybody

Don't expect to morph into a supermodel when you start to improve your fitness level. 

Weight loss is largely determined by genetics

Will improving your fitness help you to lose weight and keep it off naturally? Absolutely! Can you lose all the fat you that have by exercising regularly? Exercise will help you to burn a lot of fat if you do it properly, but how much you lose will be different to the person next to you. Your genetic makeup will determine how long it takes for you to burn those extra pounds. It will also determine how much fat you can lose in a healthy way.

Healthy is more important than good looking

Don't exercise more than what your body can handle. This will not only break your body down, but also rob of any motivation that you had to exercise in the first place. Start off small and give your body some time to adapt. Increase the intensity gradually when you feel comfortable with your current exercise routine.

Healthy is more important than good looking
Share this image on social media.

How to improve your fitness

Take the fitness challenge

If you want to improve your overall fitness, try doing our free 30 day fitness challenge. You don't need any equipment and it only takes a few minutes to complete the daily task.

Determine which form of fitness you need the most

Go through the 5 components of fitness listed above very carefully. Determine which one you feel like you need to work on, or the one that you think you would benefit from improving the most.

Go for a long walk around your neighborhood every day. This is a fantastic way to start working on your fitness levels. After a week or two, advance to running for part of the way.

If you feel like you need to improve your muscular strength or muscular endurance, try one of these programs that you can do at your local gym.

When you're just starting out on your fitness journey, be sure to include some of these fitness boosting foods to give your body the nutrients that it needs to get stronger. Remember to eat a diet that is nutritious while avoiding foods that are bad for you. Drink enough water to stay hydrated and flush away unwanted toxins. Stay Strong!

Thursday, December 5, 2019

30 Day Fitness Challenge

Man doing a one-legged squat
See massive results in just one month!

Take a few minutes every day to complete the 30 day fitness challenge - whether you currently exercise or not. This challenge will jump-start your fitness goals. It will ignite your metabolism. Your body will burn fat for energy. This challenge will tone and tighten every part of your physique. You will sleep better, have more energy, weigh less and feel good in a matter of days. Discover how well a few minutes a day totally transforms how your body works.

The 30 day fitness challenge

How much can you improve your fitness in 30 days? What kind of results can you expect in a month? I have designed this 30 day fitness challenge to set your metabolism on fire. In just 30 days you will burn fat, build muscle and spark the changes that are needed for better energy levels.

Can I do the fitness challenge in addition to my current workout program?

Absolutely! If you are already exercising regularly, do this challenge as an addition to your current workout routine. It only takes a few minutes per day. This challenge will help you to blast past a plateau and set you back onto the path of getting actual results.

How does the 30 day fitness challenge improve my body?

It is so easy to get stuck in a routine. Our bodies are very good at adapting to whatever we do. If you don't exercise, your body adapts by reducing its energy output and storing saved energy as fat. When you do the same exercises all the time, your body will adapt by reducing the amount of effort that it puts into each workout. This will help it to save on calories (which go straight to fat storage) and lessens the effort it has to put into changing itself.

Physical transformation takes a lot of effort from your body's point of view. It will always try to do as little as possible so that it can save energy for an emergency. This 30 day challenge acts as that emergency. It will shock your body into burning fat and building muscle.

After the month is over, your body will have revamped its metabolism. This is great for adding a kick to your existing workouts. It is also great to get yourself moving in the right direction if you are new to exercise. Seeing big changes in a month will motivate you to do more and more every day.

What equipment do I need for the 30 day fitness challenge?

You don't need any equipment at all. This challenge is designed to be done wherever you are. You can do it at home, during your lunch break at work or at your friend's house while you are waiting for them to get ready. It also does not require much space. You don't need a special floor mat or any other kind of workout gear. This eliminates the excuse of not having time to go to the gym. You'll be done with your daily challenge in less time than it takes to get to the gym in the first place.

Fit woman who does the fitness challenge
Complete your daily task for great results

The 30 day fitness challenge

There is only one exercise that you need to do every day. Complete it and you're done for the day. Here's what you need to do:

30 day fitness calendar
Save this chart (right click, save image on desktop or long-press, save image on mobile) and print it out. Cross off the days that you complete. Bookmark this page so that you can print a new sheet whenever you do the challenge, or to hand it to friends and family who do the challenge with you.

Day 1: 50 Squats

Do 50 squats. If you can't do them all at once, break them up throughout the day. Don't go to bed until you've done all 50 squats. Squats boost the hormones that tone muscle and burn fat. Do body-weight squats without any weights. This is what a good squat looks like:

Day 2: Jumping jacks for 5 minutes

Do jumping jacks until you are out of breath. You can stop if you feel pain in your ankles, shoulders or knees. Set a timer to check how much time you've done. If you stop at 2 minutes, complete the other 3 minutes later on in the day. Jumping jacks ramp up your metabolism while toning up your whole body. Finish at a total of 5 minutes. This is what a jumping jack looks like:

Day 3: 50 Push Ups

Do 50 push-ups. Break them up if you can't do them all at once. Push-ups burn calories, speed up metabolism, tone your upper body and increase physical endurance. This is the best way to do a push up:

Day 4: Plank for 5 minutes

Planks are an isometric exercise that improves strength and stability. Just like with the jumping jacks, use a timer to count the time that you plank for. Do 5 minutes total for the day. If you can do this all in one go, well done! Most people will need to break it up into 2-4 separate exercises. You can spread it out throughout the day (leaving hours in between each time) or take a few minute breaks to rest until you're done. The choice is up to you. You will still reap the fitness benefits either way. If you can't decide which is best, I'd recommend doing the planks as close together as possible so that you can get it done and not have to worry about it later on. This is what a good plank should look like:

Day 5: Rest day

Congratulations for coming this far! Be proud of yourself. Take a well-deserved rest day. Feel good about the progress that you are making.

Day 6: 50 Lunges

Do a lunge onto one leg. Then lunge using the other leg. This counts as one lunge. Perform as many of these as you can in one go. Do more after resting. Lunge (on both legs) 50 times in total before the end of the day. Lunges are great for total lower body strength and endurance. Similar to the squat, they kick your metabolism into high gear and stimulate the hormones that burn fat. This is what a lunge looks like:

Day 7: Jumping jacks for 5 minutes

Do jumping jacks for 5 minutes total for the day, the same way that you did on day 2. Try to do the jumping jacks for as long as you can during each session. Your goal is to build up to the point where you can do all of the jumping jacks in one session. By the end of the 30 day fitness challenge, you should be able to complete all 5 minutes in one quick session.

Day 8: 50 Push ups

Do the same as day 3, trying to do as many per session so that you eventually land up doing them all in one session. By day 30, you should be able to all your push-ups in two sessions or less.

Day 9: 50 Crunches

Crunches are a favorite exercise for many people. Similar to the exercises above, do as many as you can in one session. Crunches work the muscles that are responsible for stabilizing your core. These muscles are what make up a visible 6 pack when your body fat is low enough. Do as many as you can in the following session until you have reached your goal of 50 crunches. This is how to do a crunch:

Day 10: rest

You deserve another day of rest. Well done for making it this far along the fitness challenge!

Day 11: 50 Squats

Do squats in the same way as day 1, trying to do more per session.

Day 12: 5 Minutes of jumping jacks

Day 13: 50 Push ups

Day 14: Planks for 5 minutes

Day 15: Rest

Day 16: 50 Lunges

Day 17: Jumping jacks for 5 minutes

Day 18: 50 Push ups

Day 19: 50 Crunches

Day 20: Rest

Day 21: 50 Squats

Day 22: Jumping jacks for 5 minutes

Day 23: 50 Push ups

Day 24: 5 Minutes of planks

Day 25: Rest

Day 26: 50 Lunges

Day 27: 5 Minutes of jumping jacks

Day 28: 50 Push ups

Day 29: 50 Crunches

Day 30: Rest

Congratulations for finishing the fitness challenge! I encourage you to take pictures of yourself before and after the challenge. Be sure to point people to our site if they ask how you look so much better so quickly (or keep it a secret - that's up to you).

30 day metabolism booster

Here are a few commonly asked questions about the 30 day fitness challenge

Will this challenge make me lose muscle if I lift weights?

You put a lot of hard work into building muscle mass. The last thing you want to do is throw your body into a catabolic state, which is where the body breaks down muscle for energy. If your current program is so intense that you feel exhausted or fatigued for hours after your last training session, I'd recommend not doing this fitness challenge just yet. Give your body some time to catch up with what you are currently doing first.

If you feel back to normal in an hour after training, your body will benefit from the metabolism-boosting effects of this training program. In fact, cardio can help you to build more muscle. A program like this fitness challenge might be exactly what you need to push your muscles into greater growth.

How does this challenge improve my metabolism?

Firstly, you need to understand what your metabolism is. Your metabolism refers to the rate at which your body turns nutrients (from food and fat stores) into energy. People with high metabolisms can eat more and still be skinny because their bodies turn all of those nutrients into energy.

Those with slow metabolisms will struggle to lose weight - even when they restrict their caloric intake. This happens because their slow metabolisms don't turn a lot of the nutrients into energy. Nutrients are stored as fat instead of being used.

Compound exercises (like the squats, push-ups and lunges) burn a lot of calories in a short period of time. This shocks your body into burning more nutrients for fuel as it tries to adapt to the intense physical activity. The metabolism-boosting effects of these exercises last for days. If you do them often enough, they can permanently increase your metabolism.

Cardio-vascular exercises like jumping jacks require a lot of calories as well because they force the entire body to move. Core-focused exercises like the planks and crunches improve the muscles around your waistline. These muscles are needed to do exercises like the squats and lunges. You will notice that you tense your core when doings the squats, lunges and push-ups. All of these exercises need a strong core to be done properly.

Why are the exercise numbers and times so high from day 1?

In this challenge, you start off with a high level of intensity right off the bat so that it can shock your body into transformation. The greater the shock, the more your body is forced into changing itself. Our bodies are wired to conserve as much energy as possible. It will only lose those extra calories if it feels like it really needs to do so.

Why don't the exercises increase in number or time in this challenge?

The numbers stay the same for two reasons. Firstly, the high numbers serve as a good shock to your metabolism right off the bat. The rest of the program facilitates your body's adaption to this shock. If you keep raising the intensity higher than what your body can handle, it may be more than what your body can bare. This could cause muscle to break down. We want the muscles to tone and strengthen while fat breaks down. If you challenge your body too much, it can hold onto fat mass instead of building muscle.

Secondly, the growth in the program does not lie in the total amount of exercises that you do. Instead, it lies in how much of the exercises you can do in one go. The first time you do 50 squats, it might take you 5 different sessions to finish them. By the end of the program, it should only take you one or two sessions to complete them. This method of training forces your metabolism to increase and forces the muscles to get stronger without pushing them too far.

What else can I do to increase the effectiveness of the 30 day fitness challenge?

Drink at least 2 liters of water every day

This will help your body to flush out any toxins that could be holding it back.

Get enough good quality sleep

This program shocks your body into metabolic change. These changes happen on a metabolic, hormonal and muscular level. Most of these changes will occur during sleep. Sleep is where your body physically responds to the stimulus of the day.

Eat a varied diet that is rich in nutrients

Your body will require lots of good nutrients to make these changes. Eat a varied diet so that you get a variety of micro nutrients like vitamins, minerals, trace elements and antioxidants. Opt for wholesome food instead of processed foods. Avoid sugar as much as you can, since sugar tends to slow your metabolism down. This will make it harder for your body to adapt to these changes.

What kind of results can I expect after doing the 30 day fitness challenge?

Increased energy

You should notice a large increase in your energy levels at around the second week mark. This is a good sign that your metabolism is burning more calories for energy naturally.

Fat loss

The exercises on their own will burn calories, which are taken from fat storage. As your metabolism increases, more fat will be burned throughout the day - even when you are not exercising.

Better body tone

Fat loss and stronger muscles will lead to a more toned looking body. Say goodbye to flabby arms and jiggly legs.

Better strength and endurance

As your body gets stronger, you will notice that everyday tasks are a lot easier to do. You will be able to sit at your desk for longer periods before getting back or neck pain. Things that you carry will feel lighter. You will also notice that you can do things for longer before getting tired. This includes mentally-taxing tasks like focusing at work or listening to a long speech.

Improved sleep

Your body will want more sleep so that it can adapt to these changes. That is why exercise improves sleep quality. Improved energy levels are closely associated with improved sleeping patterns. In fact, I used exercise to improve my own sleeping patterns.

Better mood

Mood, mental health and physical energy levels are very closely interlinked. When your body feels good, your brain feels good. Exercise releases endorphins. When you exercise regularly, the constant release of endorphins will improve your overall mood throughout the rest of the day. Fresh forms of exercise, and exercises with a higher intensity, stimulate the release of more endorphins than the same kind of exercise that you have been doing for too long. Lower exercise intensities also lead to a smaller release of endorphins.

More motivation to exercise

When you start to notice the benefits mentioned above, you will be more motivated to exercise. You will want to look after your health more and more because of how good it makes you feel. We only start getting passionate about exercise when we start seeing results. Results make us want more and more of the exercises that we do. This 30-day challenge could be exactly what you need to jump-start your journey to better health.

Read about all of the benefits of exercise in general.

I highly recommend that you take before and after pictures of yourself before starting this challenge. Take measurements of your waist, upper arms and legs. Weigh yourself before and after the challenge. These things will help you to quantify how much the program has benefited you. When you are surprised at how well this program has worked, you will be motivated to exercise in more creative ways so that you keep these kinds of benefits coming.

Bookmark this page so that you can refer to any of the information here as you go along. It is also a good idea to bookmark this page so that you can download the printable challenge chart whenever you need it. You can do this challenge every 6 months, in addition to your regular workout routine, to shock your body back into producing good results. If you don't have an existing exercise program, you can continue with this challenge on a monthly basis. If you have any other questions, feel free to ask me in the comments below. Stay Strong!

Wednesday, December 4, 2019

The Fitness Gram Pacer Test

Picture of athletic track
The fitness test from high school

What is the FitnessGram Pacer Test?

The fitness gram pacer test is used to measure your cardio-vascular fitness. You need to sprint between two marks that are 20 meters apart within a set amount of time. The time that you have to complete the sprint gets shorter for every round that you complete. The aim is to complete as many rounds as possible. Your fitness is measured by how many times you can complete the 20 meter sprint.

If you fail to complete the 20 meter sprint twice, your turn has ended. Your fitness is measured by how many rounds you can do. The FitnessGram Pacer Test was a popular method used to gauge physical fitness in schools. It has made a major comeback on the online hemisphere in the form of memories and memes of this high-school assessment.

The original the fitness gram pacer test sound track

Here is the original sound track. Many of you will remember this from high school.

This old school memory has sparked a lot of conversation online. For example, here are some of the funny remarks added to the comments of the above video:

If you're not careful, you could be sucked into endless scrolling through the comments as you remember your own experience of this test (as one does when they have nothing better to do and happen to land on YouTube).

The test has sparked massive conversation on sites like Reddit, YouTube and the like. Check out this funny rendition of the pacer test:

The fitness gram pacer test lyrics/words:

These are the exact words to the fitness gram pacer test:

The fitness gram pacer test is a multi-stage aerobic capacity test that progressively gets more difficult as it continues. The 20 meter pacer test will begin in 30 seconds (Line up at the start). The running speed starts slowly, but gets faster each minute after you hear this signal (sound effect). A sing lap should be completed every time you hear this sound (sound effect). Remember to run in a straight line, and run as long as possible. The second time you fail to complete a lap before the sound your test is over. The test will begin on the word start. On your mark, get ready, start (sound effect).

Using the pacer test to measure your current fitness level

Jokes aside, this test is a great way to measure your aerobic fitness. Place two markers 20 meters apart. Take the test by playing the soundtrack while trying to go as far as you can. Once you have failed two times in a row, write down the number of rounds that you have completed. This number measures your current fitness level.

Do this test every few months. This will help to determine how much your fitness has improved because of your current exercise program.

Exercises that improve your pacer test results

Exercise in general will help to improve your overall fitness levels, but certain exercises will help you to get further through this test than others. Here are some of the best exercises to help improve your cardio-vascular fitness:

1. High Intensity interval training (HIIT)

High intensity interval training, or HIIT for short, is a form of training where you exercise at your body's maximal capacity for a short amount of time. Alternate between periods of high intensity and low intensity. Doing so will increase the effectiveness of this kind of workout. The most popular ratio is a one-to-two interval ratio.

For example, sprint as fast as you can for 10 seconds. Immediately afterwards, jog and a much lower intensity for 20 seconds. Sprint again and repeat this cycle for as long as you can. As your fitness improves, work your way up to doing this without stopping for 10-20 minutes.

Interval training has been touted as one of the best forms of exercise to burn fat and retain muscle mass. It also takes less time than conventional cardio - and is definitely less boring. You can burn more calories in half an hour of high intensity interval training, if done right, than an hour of traditional steady-state cardio.

Due to the high intensity of this kind of training, your body adapts by ramping up its metabolism rate. This is why HIIT puts your body into a 'fat burning zone' for hours after the exercise. The shortened amount of time that this training takes will also reduce the risk of muscle loss. In fact, this form of exercise can increase muscle size because of the amount of strain placed on muscle fibers.

Learn more about high intensity interval training.

2. Steady state cardio-vascular exercise

Normal cardiovascular exercise is also referred to as traditional or steady-state cardio. This includes exercises like running, cycling, swimming, dancing or playing tennis. These exercises increase the rate at which your body turns oxygen and fat into energy. It increases the capacity of blood vessels bring nutrients to muscles while disposing of metabolic by-products like carbon dioxide and lactic acid (learn about lactic acid to improve physical performance).

By increasing the rate at which your body can turn nutrients like fat and oxygen into energy, your fitness level will improve. This will help you to do better on the Fitness Gram Pacer Test.

3. Explosive training

Explosive training refers to exercises that generate the most amount of power from a muscle group - in a single movement. It combines strength with speed. Examples of explosive training include jump squats, clap push-ups, and jumping as high as you can. Explosive training will help you to acclimatize to the extreme intensities that the later rounds of the pacer test induce. The more often you exercise at a maximal capacity, the better you will be at doing so.

Using the test as the workout

You can use The Fitness Gram Pacer Test as a workout of its own. This makes for a great high intensity exercise. If you spend most of your time building muscle and want to do a form of cardio that does not take up too much of your exercise time, this test might be a great workout for you to do. Do this test regularly to improve your overall fitness. It will increase your metabolism and the rate at which your body burns fat.

Do this test a few times a week to help your body learn how to use oxygen and fat for fuel - instead of turning to muscle fibers for nutrients. In the long run, this will help your body to be less catabolic.

Read this if you want to learn more about reducing the rate at which your body breaks down muscle fibers for energy.


The Fitness Gram Pacer Test might have been a total nightmare during your school days, but it is a great way to see how far you've come along your fitness journey. Doing this test every few months will help you to ascertain whether your workout routine is actually improving your overall fitness. Measure your fitness regularly to keep yourself motivated. 

As always, remember to drink enough water and eat healthy. Stay Strong!

Tuesday, December 3, 2019

Body Fitness Boot Camp for Fast-Tracked Fitness

People taking part in a Body Fitness Boot Camp
A Body Fitness Boot Camp near me

What is a body fitness boot camp?

A body fitness boot camp is a group training session where people exercise their entire bodies - not just their lower or upper body muscle groups. Exercises include cardio-vascular training, high-intensity exercises, body-weight exercises and other forms of strength training. These are usually done once a week or once to twice a month.

A fitness boot camp is usually cheaper than hiring a personal trainer. People enjoy it because they can make new friends or exercise with their existing friends and family. Fitness boost camps add a social element to a typically solitary workout routine.

How do I find a body fitness boot camp near me?

There are a variety of ways that you can find a fitness boot camp near you. Here are some of the easiest ways to do so:

Ask your friends or family members

Do you have any friends or family members that are big into fitness? If so, they probably know of a good group session to attend. For all you know, they might take part in one and would love for you to join them! If you are new to the idea, having a familiar face that you already know can make things less intimidating.

Phone your local gym

Give your nearest gym a call and ask them about the boot camps that are in your area. Many boot camps collaborate with gyms or are run by personal trainers who work at those gyms. A lot of gyms host boot camps of their own.

Find a fitness boot camp on Google Maps

Click here to be taken to a Google-generated map of all the fitness boot camps around you. This link will show you a Google search results page of boot camps near you. You can also Google 'fitness boot camp near me' to find great options.

Results for local fitness boot camps
I found a few boot camps down my street that I didn't even know about!

Ask people on Social Media

You can also ask people on social media. A simple post will leave you with quite a few suggestions relatively quickly. Once you have found some great options, try a few out for a day each. You can then stick with the one that you like the most.

The benefits of a body fitness boot camp

You might be wondering why you should be joining a boot camp if you could just exercise on your own or simply go to the gym. Here are some of the reasons why:

Working out in a group increases the effectiveness the workout

Mob mentality is the phenomenon where you subconsciously do what everybody else around you is doing. This could be something as subtle as yawning or walking in another direction. We feel safer when we do what everybody else is doing. In fact, we do it automatically almost all of the time. When everybody around you is working out at a high intensity, it is easier to do it too than to stop right in the middle when you get tired.

This increases the amount of physical work that you do per exercise session, compared to what you would naturally do on your own. The part of the workout that requires the most motivation is getting to the event, instead of pushing yourself through the entire workout. Having everybody do the same thing at the same time removes the need to force yourself to do it through every step.

Make connections with people who will influence you to stay healthy

The health enhancing benefits of group training goes far beyond the workout itself. Many long-lasting friendships can be made through this kind of activity. As the saying goes, your life is the summary of your 5 closest friends. Boot camps offer a great way to make friends that will help you to stick to your goals.

If you want to make friends with people at the gym, check out these tips for building solid friendships at the gym and be sure not to annoy anybody by avoiding these mistakes.

Double up on the health benefits by spending more time with other people

You might be doing this for all the benefits of exercise (read through these benefits if you need more motivation to get active), but did you know that spending time with people is also extremely important for your physical health?

Loneliness is just as bad for your health as smoking. In fact, loneliness is said to be worse than smoking 15 cigarettes a day! We all need to prioritize our social health and make sure that we spend enough time with other people outside of work.

Group training is a fantastic way to interact with other people in a fun and positive environment - without the need for other things like food, alcohol or other substances. I have noticed that if I spend enough time with my 'good-for-me' friends, I don't have as much of a desire to spend time with my 'bad-for-me' friends later on.

Get inspired to improve your health

I would not be as inspired to exercise as hard as I have or learn as much as I did about the human body without the influence of the friends that I made at the gym. The more you spend time with people that are passionate about health, the more passionate you will become about health as well. It is hard to stay excited about something if you are doing it all on your own.

It is also motivating to see that other people struggle with the same things that we do. When you see someone working hard to improve their lives, you will automatically want to improve your own life. We tend to shrug off positive plans if we feel like they will take more effort than what they are worth.

When we see other people succeed at the things we want to succeed at, the effort looks less costly and the reward more desirable.

How to start your own fitness boot camp

For personal trainers

Find a location

The first step to starting your own fitness boot camp to is to find a great location. This may include a park or your house. I have seen many successful boot camps start in parking lots. If you know of somebody with a large garden, offer them the opportunity to take part in your boot camp for free if they let you use their garden. Make sure that the person is reliable and won't cancel the boot camp unexpectedly.

You can also look into using a school field. Contact the school and ask to speak to the school principle. Schools are generally open to letting their space be used for these kinds of activities. While you're at it, you may even propose running a boot camp specifically for children.

Set the price

Think of a good price for a one-day-ticket to your boot camp. The price should be cheaper than the cost of your personal training fee per hour. The session should also last longer than a typical training session. This will improve the value of your offering and increase the likelihood of getting more sign-ups. Remember that you can earn more money than typical training sessions because you will be training more people at the same time.

Boot camps tend to fill up quickly if the intensity level is just right and it is presented in a fun way.

Find your audience

The next step would be to speak to your existing clients. Most of them should be very excited about the idea. Who won't support the idea of spending less money for more workout time? Offer them a discount for every friend that they bring with. If they can get three people to join them, they get to work out for free! Of course, you'll have three extra people's fees thanks to them.

If you are just starting out and don't have a client base to pitch to, invite your friends and family. I am always amazed at how supportive friends and family can be when you first start off with a new venture. You should also let everybody know on your social media platforms.

Approach your local gym, supplement store, school and local notice boards to advertise your new boot camp. These old-school methods are still extremely effective at garnering public interest.

I also recommend starting a Whats-App group for those who are interested in your fitness boot camp - especially when you are still trying to get it off the ground. This will help to create a sense of camaraderie between members and encourage them to discuss the opportunity with their friends and family.

Stay consistent with dates

I would say that failing to adhere to a steady boot camp schedule is one of the biggest reasons why new boot camps fail. It is okay to discuss the idea with your clients before you start planning your first body fitness boot camp. Before you invite prospects to your first session, though, you need to have a schedule that lasts at least 3 months.

What often happens is that once a few people say that they can't make it, you cancel the entire event. You do this because you think that there won't be enough people. This makes the boot camp less reliable and even fewer people come back to your next one. Continue with the boot camp - even if you think that no-one will show up. This gives your boot camp a level consistency that helps to ensure its continuation.

Secondly, have a fixed schedule to eliminate the risk of confusion. You don't want to have someone show up when there is no boot camp. Miscommunication about dates is an all-too-common occurrence.

Thirdly, find a way to make your boot camp weather-proof. If your boot camp is outside, like in a park or parking lot, try to have a secondary location on hand if it rains. See the 'find a location' section above for ideas on your backup location.

Choose an exercise routine / target audience

Boot camps vary in the fitness needs that they meet. Try to be a little more specific about what your fitness boot camp will help its attendees to do. Identify your target audience and appeal to them in a fun way. What do they struggle with and how is your boot camp going to be their solution?

Do you target customers who want to lose weight? Do they want build muscle? Are they looking for something fun to do on a Saturday morning? Is your boot camp best suited for people who are new to the idea of exercise? Perhaps you would rather cater for those who want to supplement their current, weekly training routine.

For individuals who want to start an exercise boot camp

A lot of the principles above apply to starting your own boot camp if you are an individual that wants to lead your own exercise group. Think about what problem your boot camp is trying to solve. In most cases, it might simply be that you would like to motivate yourself to stay active while having fun with friends and family. In other cases, it might be weight loss or shaping up.

Bribe people for participation

If you can't get your friends or family members to join you, get creative. Think of a few ways that you can bribe them. Maybe you should make a deal with your cousin that you'll finally go with her to that concert that she likes, or offer a barbecue to reward the family members that come to exercise with you.

Managers can offer extra employee benefits to workers who participate in an office boot camp every Monday morning. Parents can increase their children's allowance or extend their bed times on weekend nights. Think of what your friends, co-workers or family members want and offer it to them in exchange for joining you on your health journey.

Commonly asked questions about the Body Fitness Boot Camp

What exercises are done at a boot camp?

This depends on the type of boot camp that is being hosted. Some boot camps focus on cardio-vascular activities like running, swimming or cycling. Others focus on body-weight exercises like squats, sit-ups, push-ups- pull-ups and dips. Still others focus on yoga, stretching, weight lifting or using obstacle courses.

Most boot camps, however, do a variety of the exercises mentioned above. They most likely start off with a light exercise to warm you up. This could include jumping jacks, side steps and light jogging on the stop. They then focus on high intensity exercises like sprinting and doing body-weight exercises in intervals. Half of the group might do push-ups while the other does sit-ups for a set of time before switching. The session usually ends with a stretching routine.

Monday, December 2, 2019

MyFitnessPal Description, How to Use and Download Links

My Fitness Pal information

What is My Fitness Pal?

MyFitnessPal is a website and mobile app that allows you to input your weight, your activity level and your goal weight. You decide what weight you want to be and how long you want to take to get there. My Fitness Pal calculates how many calories you should consume every day. 

It works as a food tracker. You input the foods that you eat throughout the day and the app tells you how many calories you've eaten. By sticking to the allocated daily calorie goals, you can achieve the weight that you want within a specified period of time. 

SA Spotters recommends this product as a must-have for anybody wanting to lose weight or gain weight.

Download links

  • On your desktop (laptop or computer), you can create an account for free and start using it here:

  • You can search for 'MyFitnessPal' on any mobile app store  

  • You can download it from The Apple App store here.

Use MyFitnessPal to lose weight for free

My Fitness Pal for weight loss

As a personal trainer, I recommend that almost all of my clients download the My Fitness Pal app and implement it into their daily lives. Two things directly impact weight loss:

  • How many calories do you burn per day? 
  • What is the amount of calories that you consume each day?

Increase the amount of calories that you burn per day

To lose weight consistently, you need to burn more calories than what you take in. Exercise burns a lot of calories (see how many calories each exercise burns here). Exercise also increases your metabolism. This increases the rate at which your body naturally burns calories throughout the day. The higher you metabolism, the more calories you can consume and still love weight. This is why exercise is such a great way to lose body fat.

Decrease the amount of calories that you consume per day

The fewer the calories you eat, the more calories your body needs to get from stored fat. If you restrict your caloric intake too much, you risk lowering your metabolism. This will decrease the amount of calories that your body burns on its own. My Fitness Pal is a simple and easy great way to ensure that you don't eat too much and lose weight, but still enough to keep you going.

My Fitness Pal for weight gain and muscle gain

For people who can't put on weight

Using this app is one of my favorite techniques for helping people to gain weight. In one example, I have people tell me that they can't put on a single kilogram of body weight. They say that they eat more than anybody that they know of - but they are still the skinniest of them all.

This is because of a fast metabolism. Their bodies burn calories very quickly, and turn to body mass as soon as there is no more food to burn for energy. MyFitnessPal will calculate how many calories you should be eating. It is easier to stick to the required number of calories consumed when you have an exact number to aim for.

After using this app, many people are shocked at how little they are eating, compared to the amount that they should be. As a skinny person, there is a 90% chance that you are eating much less than you think you are.

Picture of a meal that will build muscle mass

For people who want to build muscle

Muscles take a lot more nutrients to grow than fat does. Your muscles also need the right kind of nutrients. The more you exercise, the more you need to increase your nutrient intake to facilitate muscle growth.

The exact number can be hard to calculate on your own. Eat too much and you gain more fat than muscle. Eat too little and your muscles won't grow as quickly as they could. MFP takes the guesswork out it from the calories side of things. This reduces your burden to determining what foods to eat, instead of how much. If you want to bulk up, this is how you make a bulking meal plan.

The only missing elements (besides rest and sleep) will be your exercise regime. Follow this workout program if you haven't been to the gym before or in a long time. Follow this one if you are an experienced gym goer who needs to take things to the next level.

Is MyFitnessPal free?

MyFitnessPal is free to use. You can input your goals, track the foods that you eat and monitor your progress without spending a penny. The app makes money by showing ads and providing advanced tools to premium members. Premium membership removes ads.

Additional information about MyFitnessPal

Now that we've covered the basics, here is some extra information that you might need before using this app to reach your weight goals.

A step-by-step tutorial on how to use My Fitness Pal

If you would like to see a detailed 'what does it look like' guide, complete with screen shots and videos, I highly recommend that you check out this guide on using My Fitness Pal from Randa Derkson beautifully walks you through all of its functions. She includes screen shots and videos for the best illustration. She tells us that this is her favorite app of them all on her smartphone.

As Randa explains, you can also log exercises and calories burned. You can track the amount of protein, fat and carbohydrates that you've eaten. There is an interactive, lively social media aspect to it so that you can motivate others while sharing your accomplishments with the world. Workouts and diary entries are shared to your news feed for your friends and family to see. Social inclusion is a great way to stay motivated!

MyFitnessPal for a Keto diet

If you want to use the app to help you with a keto diet, Keto Size Me has a great guide for this specific purpose. Shasta Walton, the author of this guide, explains that the only issue is that the app only works within 5% increments when it comes to working out your fat, protein and carbohydrate amounts. She recommends that you still write down these numbers in addition to using the app. This will make sure that you stay within the right ketogenic limits.

She says that is will help you to plan your meals in advance with much less guesswork than before. Since MFP has cataloged over 2 million different types of foods and brands, it is easier for you to keep track of your micro nutrient intake - even when you can't find the nutritional information on the food label or lost the packaging.

You can search their food database and add foods that you will be eating in the near future. This step isn't necessary, but makes it super-fast. This helps you when you want to log a meal in a hurry. Simply go to 'recent' or 'frequent'. This reduces search time - and time is the most valuable resource of them all.

Using My Fitness Pal to calculate the nutritional quality of home-cooked meals

Tammy from Organize Yourself Skinny ( shows how you can use this app to calculate the nutritional information of every meal that you make. Doing so is not only handy for people who make recipes on a commercial level. It is also great to control calories while improving the health of the family that you cook for. It may even be for you. How many extra calories does that olive oil really add to your meal? Now you know for sure.

Her step-by-step tutorial makes it so simple that you can do it for every single meal that you put together. Now it's not only the 'processed foods' with predetermined nutrition labels that we hold ourselves accountable for, but literally every meal that goes into our mouth.

Once the new recipe is logged, My Fitness Pal saves the data so that you can refer to it again in the future. She also says that you can easily reduce the amount of calories for each meal by simply increasing the amount of servings that you take from that recipe.

Help with setting realistic weight goals

Jared from Tone and Tighten said that one of his top 10 reasons why he loves this app is because it helps us to set realistic goals. It is so easy to aim too high, fail miserably and return to our previous patterns - all in under a week.

We assume that the more effort something takes, the larger our chances of success will be. Unfortunately, the opposite is true. The more effort something takes, the lesser the changes are that we will stick to it. This is especially true if the change involves choice i.e. we need to make the right choice over and over again.

MyFitnessPal helps us to break our goals down into easy-to-do steps. Monitor the amount of calories that you eat in a day. Do this for a few weeks to get a good overall idea of your eating habits. To change your lifestyle and eating habits, simply move the bar up or down by 200 calories. This seemingly small change will be easier to do. Small changes will make your goal much more achievable.

Friday, November 29, 2019

Foods to avoid when you have fever blisters

Foods to avoid when you have fever blisters

Fever blisters

The groups of small blisters on your lips are called fever blisters or cold sores. Fever blisters cause the skin to turn red and swollen. It causes pain, a burning sensation, and itching. Cold sores usually disappear in 7 to 10 days without any treatment. But you can apply some remedies to prevent repetition. There is no direct treatment to cure fever blisters, but you can take some steps to decrease their duration.


Many people consider that cold sores are due to the cold season, but this not actually true. Herpes simplex virus (or HSV) causes cold sores. This virus can enter the body by using the same razors, kissing, touching infected person, or through their saliva. When the virus comes into the body, it remains there and causes fever blisters when it gets triggered. Some people get it once while some get frequently. It depends on how many times it gets triggered by conditions like fatigue or a low immune system.


The symptoms of fever blisters are:

Fever blisters appear on your skin. So you only realize it when it appears on your lip. Other symptoms of fever blisters are:
Shallow lips
High temperature
Swollen glands

Foods to avoid when you have fever blisters

Like I said earlier, there is no direct treatment for fever blisters. They disappear in 7 to 10 days on their own. But if you take care of your nutrition, you can decrease their duration and frequency. Here are some foods that you should avoid if you have fever blisters.

Arginine foods

Arginine is an amino acid that is found in certain foods. This amino acid triggers fever blisters. So it would help if you avoided the diet rich in arginine. Foods rich in arginine include:
Flax seeds
Sesame seeds
Sunflower seeds
Whole grains

Acidic foods

Acidic foods also trigger cold sores. Eating foods rich in acid can cause fever blisters to crust. These foods include:
Fruit juice
Salty foods
Vinegar based foods
Acidic fruits like pineapple and grapefruit

Processed foods

Sugar-rich, processed foods can also cause fever blisters. Avoid these processed foods to reduce the onslaught of fever blisters:
High caloric snacks and a high calorie diet in general
Packaged snacks
Canned foods
Sausage rolls
Breakfast cereals
Frozen foods

Tips to avoid fever blisters

Eat foods rich in lysine

If you eat foods rich in lysine, it can help in the prevention of fever blisters. These foods include:

  • Yogurt
  • Milk
  • Cheese
  • Chicken
  • Eggs
  • Fish
  • Pork

Lemon balm

Lemon balm is an effective way to treat cold sores. The oil present in lemon balm supports to fight against herpes simplex virus. Apply this balm three to four times a day on your lips to avoid fever blisters.

Aloe Vera

Aloe Vera can also treat cold sores. It works against the HSV and prevents the re-occurrence of fever blisters. Apply Aloe Vera gel directly on a fever blister to diminish it.

Author bio

My name is Saad Shah, an avid food lover and food nutrition blogger. I'm a firm believer in the transforming powers of food. I run a nutrition blog on my website nutritionride to encourage conscious food choices, with knowledge of their nutritional value.