11 Physical health benefits of mental relaxation

Mental relaxation is healthy.

Mental relaxation like yoga, aroma therapy and meditation is extremely good for your mental health.

It also has impressive benefits for your physical health. Today we examine how mental relaxation can improve your physical body.

Relax. It's good for you.

Physical health benefits of mental relaxation

There are many benefits of relaxation. They include:

1. Lowered blood pressure
2. Improved digestion
3. Maintenance of blood sugar
4. Improved blood flow to muscles and other tissues
5. Reduced muscle tension
6. Reduced chronic or prolonged pain
7. Better sleep quality
8. Higher energy levels and less fatigue
9. Less stress hormone activity
10. Lower heart rate
11. Slower breathing rate

Relaxation benefits almost everything.

1. Relaxation lowers blood pressure

Relaxing activities like yoga, tai chi, music, sitting in the sun, meditation, and relaxing social activities can dilate your blood vessels lower your blood pressure almost instantly.

Blood vessels dilate (expand) which helps blood to flow through them easier when you relax. This improves your body's ability to nourish itself all over.

The more often you relax, the easier it will be for your body to enter into a healthy state of relaxation. This is why doing relaxing activities or learning how to relax frequently can lower your overall blood pressure over time.

Blood pressure drops when you relax.

2. Relaxation improves digestion

Stress causes digestive issues like stomach discomfort, bloating, constipation, diarrhea, frequent toilet visits, ulcers, and an unhealthy change in appetite. It can worsen irritable bowel syndrome as well.

These issues may be acute (once off) in times of short-term stress, or chronic (doesn't go away) as a result of prolonged stress.

Mental relaxation helps to counteract the negative effects of stress on the digestive system.

This is why dome people need to go to the toilet or let out gas during relaxing activities like exercise - their digestive systems begin to return to a state normalcy as a result of the mental relaxation.

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3. Relaxation helps to lower blood sugar levels

Stress triggers a chain of biological responses in your body. This is okay if it is balanced out with periods of rest and relaxation. When you stress too much, certain processes are left to run rampant while other processes never get the biological attention that they deserve.

Your body is not going to focus on healing itself, for example, if it thinks that it needs to gear up for impending danger.

Blood pressure and heart rate increase. Your breathing rate increases and you are more likely to breathe through your mouth. Muscles tense up in preparation for a burst of physical activity.

Digestion is put on hold until the body detects a time of rest and recovery.

Blood sugar levels can get real high during the stressful state because your body reacts to the stressful situation by pouring energy into the blood stream. When this energy isn't used, it is out of place and then damages your health.

Relaxation signals to the body that it can shut off these processes and go into a state of rest and recovery. Blood sugar is taken out of the blood stream and shuttled back into storage to be used at a later stage.

Relax more to heal more.

4. Relaxation improves blood flow to muscles and other tissues

When relaxation dilates blood vessels; blood circulation improves and blood flow increases. This helps with two very important things. 

Firstly, important nutrients like oxygen, energy and proteins can reach muscles and other tissues. This gives them the building blocks that they need to rebuild and function properly.

Secondly, by-products and toxins like carbon dioxide and old cells can exit muscles and tissues to be recycled or disposed of.

This is why stress reduces muscle growth and recovery.

You need rest to succeed.

5. Relaxation reduces muscle tension

Stress indicates a danger that we need to escape from or a prey that we need to catch. Our minds and bodies work together in order to ensure our maximum chances of survival in these situations.

Stress tenses muscle fibers in preparation for a burst of physical activity. When we stay in the stressful state for longer periods of time, tension gradually increases. Tension gets greater over time because every fresh moment of stress adds to existing tension.

Periods of relaxation signal to our brains (and therefore our bodies) that the dangerous situation has passed and that we can go back to normal.

When the signal to relax does not come after an extended period of time (or if it comes too infrequently to balance out stressful situations), tension build-up leads to things like muscle knots, aches and pains, restricted blood flow and bad postural development.

This is why exercise is so good for things like mental stress. It is clear to the mind and body that the period of danger has passed at the end of the workout. People who stress and don't exercise live in a constant biological state of danger anticipation.

The bodies of people who exercise live as though the dangerous situation is gone. Every stressful situation then starts with a relaxed and healed body instead of adding to existing tension.

Relaxation also tells the body that the dangerous situation is gone and that they can therefore start internal healing processes.

Relaxation is essential to health.

6. Relaxation for pain

Studies show that relaxation reduces both chronic (persistent) and acute (once-off) pain.

Web MD explains that chronic stress is one of the factors that contribute to pain, and that relaxation exercises can help with natural pain relief as part of your pain management plan.

The pain response is very similar to the stress response. Heart rate, blood pressure, breathing rate and muscle tension all increase. Both pain and stress hit your nervous system hard. It is hard for the body to relax or to heal in this kind of state.

Web MD mentions studies that reveal that just thinking about a stressful event (or talking about it) causes a dramatic increase in back tension for patients with back pain.

Stress can increase the harshness of pain, while relaxation dulls its effects.

An elevated sense of well-being from relaxation helps people to cope with pain as well. It helps to mitigate the frustration that chronic pain tends to cause - the frustration that makes the pain worse to begin with.

Use relaxation for pain relief.

7. Relaxation increases sleep quality

Sleep is absolutely essential for your health.

Most techniques that help you to sleep are techniques that help you to relax.

Our bodies go through periods of high energetic activity and restfulness. Hormones tell us when to be active and when to relax. We are supposed to relax before bed time in order to get the best amount of high quality sleep.

It is almost impossible to get good natural sleep without being in a state of relaxation. Regular relaxation activities will help you to fall into a state of relaxation that is conducive to good sleep much quicker.

Imagine being able to sleep as soon as you want to.

Relaxation will also improve the quality of your sleep. This means that every hour of sleep is much more valuable in terms of its restorative effect on physical and mental health.

The more relaxed you are when you fall asleep, the better you will feel when you wake up.

Relax to sleep better.

8. Relaxation for higher energy levels

Relaxation can improve your energy levels.

The fact that relaxation improves blood pressure, digestion, blood sugar, blood circulation, muscle tension, pain, sleep, stress and breathing means that your body can heal itself.

You will be healthier and your body can finally heal from issues that it has been putting off because it was in a constant state of stress. Freedom from stress frees up precious energy that your body can use for other functions like healing and recovery.

There's only so much healing that you can do. Once you have received the healing that your body needs, energy levels will improve as you have more physical energy at your disposal.

Relax for energy.

 9. Less stress hormone activity

The stress hormone cortisol isn't a bad hormone. It has very important functions. It helps to turn nutrients into energy and gives you the motivation to get up and do different activities.

Cortisol becomes unhealthy when we have too much of it. This happens when we stress at a higher intensity than what we should. It also becomes unhealthy when it is elevated for extended periods of time.

Cortisol should rise sharply in the morning when we wake up to give us energy for the day. It should slowly taper off to reach its lowest point when we sleep.

Stress throughout the day triggers an up-regulation of cortisol so that it doesn't slowly taper off. This is why so many people struggle to fall asleep at night.

Exercise can modulate sleep patterns through many different mechanisms. One of them is the ability to push cortisol back into healthy levels.

Relaxation is a great countermeasure against stress. It can reduce cortisol by the same degree that stress increases it.

This will help you to keep your stress hormone (cortisol) levels in balance so that it serves you but doesn't burn you.

Use relaxation to reduce stress.

10. Relaxation to lower heart rate

High blood pressure, high blood sugar, rapid breathing and a faster heart rate are all cardiovascular responses to stress that aren't bad for you if they come and go in the way that they are supposed to.

Stress triggers these conditions while relaxation does the opposite. These conditions become chronic when the presence of stress, in the absence of relaxation, causes an elevation without the opposing reduction.

This puts a lot of pressure on your cardiovascular system. Your heart shouldn't have to labor at a stressed rate all of the time. It needs periods of relaxation. The risk of various heart diseases (and other cardiovascular disease) increase without vital periods of relaxation and recovery.

Give yourself some much-needed relaxation time to balance out the physical effects of mental stress.

Give your heart a break.

11. Slower breathing rate

A high-paced, stressed-out state of mind increases your heart rate and your breathing rate.

Some physical bodily processes speed up (like heart rate and breathing) while others slow down (like digestion and healing) to help you survive in periods of stress.

Our bodies need to slow down in order for other bodily processes to become a priority. When you slow down mentally, your breathing rate and heart rate will slow down as well.

Blood pressure will drop and your body will experience a shift in energy.

Mood changes include a change in attitude, similar to enlightenment.

Digestion works better and the immune system can work in the way that it is supposed to.

Healing processes that have been put off can come back online to restore your body.

Many people use techniques to slow their breathing so that their bodies can enter into this healing, restorative state. Your breathing rate will slow down automatically when you relax.

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Should you cycle creatine?

Quick answer: Yes. Read on to find out why...

Creatine is a nutrient that is naturally found in red meat. It is non-essential, which means that it is created by the body, for the body, in the body. The fact that it is already created in the body is the core reason why you should cycle creatine supplementation.

Creatine and its primary role

Creatine is required for muscle contraction. Therefore, even runners, swimmers and ordinary people use creatine daily. Our bodies use creatine as and when it is needed.

The effect of creatine supplementation

When creatine is ingested in larger doses (i.e. via consumption of creatine pills, powders and liquids bought at supplement stores), it does more than just provide energy. More creatine than usual in your system will have other effects as well. You will experience more power output and muscular endurance during your workouts because your muscles will have more of this primary energy resource to use. Additional creatine also causes water retention in muscle. When creatine is no longer consumed via supplementation, the extra water leaves the muscles. Many people reduce creatine's reputation to something that just fills the muscles with water. This is because it makes the muscles look larger when they are filled with water from the creatine and then makes the muscles look smaller in comparison when the water leaves the muscle. It is true that creatine does this, but its water retention properties are beneficial to muscle growth. This is because the extra water retention in the muscles creates more space for the muscle to grow. Additionally, extra muscle size (from water retention) means that more nutrients can enter the muscle through the blood stream, and waste products are much easier removed. As explained earlier, the extra creatine that is available to muscle because of supplementation means that muscles are able to generate more power for longer periods of time.

So creatine equals higher output, recovery and size. Are there any side effects?

Firstly, creatine causes water retention in the muscles. As discussed, this is a good thing. However, this will lead to increased hydration needs as the body scrambles for water to fill its muscles. Therefore, that you need to make sure that you are drinking enough water when using creatine so that you can have the best effect. If you don't drink enough water when using creatine, there will be a water shortfall. Your body can either account for this by taking water away from the muscles (which could lead to muscle break down) or from other organs in the body (like the brain, leading to headaches. Decreased water flow can also affect the kidneys). A good rule of thumb is to make sure that you never get thirsty when using creatine. If you are thirsty, chances are that you are already in a water shortfall (especially when using creatine).

Creatine in its pure supplement form (creatine monohydrate) can also cause water retention in the gut when it is ingested. This varies from person to person, though, which is why different people react differently to different types of creatine. Some people can experience diarrhea or nausea from creatine monohydrate when others don't have any problems at all. Also, some people have better effects with creatine HCL than with creatine ethyl ester, and for some it's the other way around.

If you want to find out more about the popular forms of creatine available and their differences, read all about creatine and its different forms.

Creatine is rumored to damage kidneys; however studies on the subject have shown conflicting findings. My personal opinion is that it will not damage your kidneys, as long as you stay optimally hydrated (that means no alcohol while using creatine, up to one week after using it), and as long as you have no pre-existing kidney complications.

If you stay well hydrated and use creatine at the right doses, creatine is beneficial to muscle growth without being dangerous. It that is the case, then why cycle creatine instead of using it continually?

The reason why creatine should be cycled is because it is non-essential. Essential nutrients like protein should not be cycled because muscle cannot grow without it. Additionally, essential nutrients need to come from external sources to be used in the body. Creatine, however, is made in the body on its own. Our bodies are efficient at adapting. When creatine is supplemented for a long period of time, the body will slow down the production of its own creatine, since it is already getting so much of it elsewhere. Secondly, the body will start to build up a resistance to the extra creatine, meaning that it will take more creatine to achieve the same effect as it did previously. Thirdly, muscle can develop a dependence on the increased use of creatine over time. This will mean they will need an ever-increasing, constant flow of new creatine to maintain output and growth. People who have supplemented with creatine for too long and then stop might find decreases in size and strength before their bodies re-adapt and are able to grow again without using it.

That last bit sounds risky. Should I supplement with creatine at all or rather not take the risk?

The potential benefits of increased size, power and recovery are great, and the risk of decreased sensitivity, increased dependence and decreased production are small in comparison, if used the right way (hydration, dosage, cycling). By using creatine for up to two months, ceasing usage for one month and continuing usage again (a 2-month-on, 1-month-off cycle), you get the benefits without the risks when done correctly. STAY STRONG!

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The Health Benefits of Sweating

You sweat while you work out, while in the sauna and throughout the day because of heat. Sweat is the body’s way of cooling the body down because of the cooling effect when water evaporates from the skin. In the cave man era, humans were able to run for long periods of time - longer than most animals – because their ability to sweat. Sweating prevented them from overheating, which would lead to collapsing, feinting and even death.

Sweat is smelly and unattractive, but is essential for life. Here are a few benefits of sweating:

• Sweating Prevents Death. 

This is because of its ability to cool the body down. If humans could not sweat, then more than 70% of the human population would die within one week. Scary statistics…

• Sweating helps to detox the body. 

Sweating allows the body to release some of the toxins that it needs to expel through the skin. This detox method can release up to 30% of the toxins and impurities that the kidneys and liver would otherwise have to deal with. This eases the burden on the kidneys and liver, allowing them to perform more of their other bodily functions like energy, nutrient and hormone control, metabolism and release.

• Sweating is good for the skin. 

Sweating opens up the skin so that it can receive some of the nutrients and minerals from within. This includes lipids and oils that moisturizes dry skin and also allows the skin to release excess oils that might cause pimples and blackheads. People who sweat more often have better looking skin than those who sweat less.

• Sweating can be used as an indicator to the level of effort used during exercise. 

Although people sweat differently (i.e. some people sweat less after high intensities of exercise while others sweat a lot even when they are not exercising.), without sweat people could push past what is safe because we could be overheating without realizing it. The dangerous effects of overheating progress until death.

• Sweating decreases water retention. 

Sweating gives the body an opportunity to get rid of some of the excess water under the skin. This excess water looks like cellulite, can make people look bloated and hides muscle definition. Sweating also gets rid of sodium, which is an important mineral but can cause health problems. People who follow a typical westernized diet consume too much sodium (the amount of sodium needed is 2400 mg. The average American consumes 7800 mg a day).


People who don’t engage in exercise and therefore don’t sweat often enough tend to have higher levels of toxins in their bodies. They are also more prone to duller looking skin which is more likely to breakouts with pimples or blackheads or whiteheads, rashes, redness, inflammation and flaking.
As healthy as sweating is, sweating too much can cause the body to lose precious nutrients like water and electrolytes that the body cannot survive without. Make sure to replenish water whenever you sweat to stay hydrated and eat a good diet that is rich in minerals and electrolytes. Mineral and electrolyte dense foods are foods like fresh, raw produce (like vegetables, leafy greens, fruit, seeds, nuts) red and white meat, fish and seafood.
It is commonly believed that those who sweat more are healthier than those sweat less. The fitter you become, the more you will sweat as one of the ways that your body becomes more adept at cooling itself down.

Sweating might not be the best thing for your image and it might make you feel uncomfortable, but at least you know that it is a healthy thing to do. Keep hydrated and make sure your diet / supplementation includes the minerals and electrolytes that are lost from sweating. STAY STRONG!

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Steam Rooms: The Good,The Bad and The Truth

There are benefits to steaming, but there are also risks and potential health implications that could hinder the progress of your physical transformation. Today I look at the balance between keeping your steaming habits healthy and avoiding any potential health implications.

Everything you need to know about using the steam room

The benefits

Steams rooms are very popular and have been shown to increase overall health. Here are a few reasons why:

• Sweating: Toxin release

Sweating is great for you. Sweating is the body’s natural way of cooling itself off, but the body also uses its sweat glands to release toxins that are accumulated from foods, liquids, impurities in the air and all the other ways we unexpectedly poison ourselves. You can sweat up to 30% of these toxins that would otherwise be excreted through urination and defecation (or accumulate in the body). By sweating more, your kidneys and liver have less of a burden to carry regarding toxin release and can spend more time and energy on their other bodily functions. The liver can break down fats into energy more efficiently when it is healthier. Other bodily functions that need the liver include hormone control, converting and utilizing other chemicals and agents throughout the body, protein synthesis, conversion of carbohydrates, sugars and fats into energy, stress management and sleep regulation. Sweating also releases sodium out of the body, decreasing overall sodium levels. This will help lower overall blood pressure levels.

• Beauty: Better looking skin

Using the steam room regularly actually makes you more attractive. People who use the steam room (or sauna) have a particular radiance for around an hour after their sessions, and using steam rooms often will improve skin health and appearance over the long-term as well. Using the steam room is also beneficial for people with oily skin because the heat opens up the skin’s pores and allows the extra oils to be released, which will be washed away in the shower afterwards. This leads to cleaner pores with less oil suppressed underneath the skin. The steam room is also beneficial to people with dry skin because the opening of the skin’s pores allows oils and lipids to hydrate the skin. Additionally, the steam adds moisture to the skin which provides short-term relief from the constant dryness that people with dry skin suffer. See how I manipulate my skin to produce more or less oil using simple homeostasis principles.

• Cardio-like health benefits

Sitting in the steam room has similar effects and benefits to a cardiovascular workout. Steaming causes the body to heat up more than normal. Heat is directly linked to metabolism. This causes an increased heart rate and also opens up the airways. These effects improve both heart and lung health as they are stimulated to work harder for these short periods of time as a response to the heat. By working harder, they adapt by getting stronger and increasing their overall capacity - the same way that cardio makes them stronger. Standard cardio can actually help strength trainers increase muscle mass if done right.

• Increased blood circulation

The heat acts as a vasodilator. This means that the veins and arteries widen because of the heat, allowing more blood to flow through the body and its limbs, muscles, organs, skin, brain etc. The increased heart rate also plays a significant role in increasing blood circulation as the body tries to pump more blood into the extremities (legs and arms, feet and hands) and away from the core in an effort to cool the body down.  This is why your legs and arms go red and veiny in the heat. They go pale when the body is cold as the body tries to draw blood (and the heat the blood carries, which is vital for bodily functions) away from the extremities back into the core as a survival mechanism. The increased blood circulation induced from using a steam room has many benefits because the body is more able to carry precious nutrients (like oxygen, water, proteins, energy, minerals, etc.) throughout the body to where it is needed. It can also carry away waste products like lactic acid (learn about lactic acid to improve performance) and carbon dioxide a lot faster. This speeds up the healing and recovery of wounds, muscles and sickness. This is why using the steam room is one of my recommendations for maximizing recovery and growth during your rest week.

• Opening up of pores and veins

As discussed earlier, using the steam room opens up the body on many levels, from opening pores on the skin which release oils and toxins, to opening veins and arteries to encourage better nutrient delivery and usage, to opening up the lungs and nasal passages to loosen and remove phlegm. Heat and steam is a great way for the body to open up passages that can sometimes get clogged up.

• Improved immune system

Your core body temperature increases in the steam room. Many germs and viruses cannot survive the one or two degree increase in body temperature and therefore die off. Because of increased blood circulation and released toxins, the body’s immune system is also made stronger and more adept at killing off bodily invaders - the few that do survive the temperature increase. Here are more ways to conquer illness faster.

• Destress and relaxation

Steaming has a relaxing and de-stressing effect. This is a great way to take a break from the mental stress from work and the physical stress from working out - which can turn out to be quite refreshing for both body and mind. The de-stressing effects help with other ailments that often arise because of stress and the relaxing effects can speed up general recovery and add to general happiness.

• Cleansing, detoxification and release of hormones

Steam rooms help the body to clean itself from the inside out. Not only does sweating release toxins; but the increased blood circulation, relaxation effects and increased ability for the kidney and liver organs to perform other functions allows the body to metabolize and deal with hormones like cortisol (the body’s stress hormone), flush out lactic acid build up from physical exertion and get rid of acids from food. Strength training can also release muscle-building hormones.

The negative effects of using the steam room

As healthy as they can be, steam rooms can be dangerous as well. Using the steam room can sometimes even counteract the anabolic effects of weight training and slow the body’s ability to recover from exercise. Over-steaming can harm the body and reduce immune function, recovery rate, and normal function. Here are a few reasons why:

• Dehydration

Sweating is great for you, but too much sweating can harm your health. One of the most common reasons (and most preventable) is water storage. When you sweat, your body loses a lot of water. Dehydration can happen very quickly and can lead to weakness, failure of normal functioning, feinting, hallucinations, death and even worse… decreased muscle mass! It is therefore important to make sure that you drink plenty of fluids while using the steam room and don’t stay in for too long. Too much of anything can quickly turn into a bad thing.

• Elevated heart rate and blood pressure

As discussed earlier, using the steam room temporarily elevates your heart rate and increases blood pressure. As much as this can be a beneficial and an often-desired effect, it can be dangerous too. For example, people with very high blood pressure or who are at risk of heart attacks or strokes should not use the steam room because this temporary increase might push their heart rates or blood pressure past safe levels. For healthy individuals who don’t have heart or blood pressure problems, this isn’t a risk as long as they don’t stay in for too long.

• Overheating

Staying in the heat for too long can push your body past the safe levels of stimulation to dangerous levels - a point where health is compromised. Stay in for long enough and you will die. It is important to make sure that you get out as soon as you start feeling dizzy or start feeling uncomfortable. However, heat is not dangerous when used in moderation. Increased blood circulation from the heat will also lead to greater blood loss from open wounds, which is why people with open wounds should not use the steam room, for both their and others’ health and safety.

• Minerals and electrolytes

When you sweat, you lose salts, minerals and electrolytes that your body needs to function properly. If these minerals are not replaced (or if too much is lost in a short period of time) your body can suffer from mineral or electrolyte deficiencies, which can lead to a variety of negative health effects. Click here to read more about minerals, electrolytes and their roles, sources and deficiencies.

• Germs, viruses and fungi

Although the increased body temperature kills many common germs within the body, public steam rooms can also be viable breeding grounds for other pathogens which thrive in hot, humid environments. Since many people use these steam rooms daily, it is easy for these pathogens to transmit from one person to the other through the floors, seats, walls and taps. One example of a fungus that is very often transmitted through steam rooms is athlete’s foot. Make sure that the steam room you use is cleaned regularly, that you wear sandals in the steam room and that your skin does not touch any surfaces. You can do this by wearing a towel around your waist.

• Chlorine

If the same water is used over and over in the steam rooms, high levels of chlorine can evaporate into the air, which is then inhaled and can cause toxicity in humans. It is always safe to ask gym staff how often the steam room water is replaced with fresh water.

• Rest and recovery (too much stimulus)

Just like exercise places a stress on the body, steam rooms also place stress on the body to cope with heat and then bring the body back to a normal temperature afterwards. Using the steam room too much (especially in conjunction with too much training) to place too much stimulus on the body to deal with more stress than it can handle. As much as moderate usage will help with recovery, too much time forcing the body to respond to heat stress can lead to overtraining.

• Drug interactions

Using steams rooms with medicines, illegal substances and alcohol can be dangerous. Drug rehabs often use steam rooms to help recovering drug and alcohol addicts detoxify from drugs and substances, but using the steam room whilst under the influence of alcohol, for example, can be dangerous because alcohol dehydrates the body and further dehydration from steaming could drain the body of more fluid than it can cope with. Whenever on medication, make sure that you consult with your doctor before using a steam room to make sure that the medicine you are using won’t have any adverse effects from the steaming. Some substances, for example, are rendered mute (don’t so what they are supposed to) or have counteractive effects because of steaming. Drugs that are meant to adjust blood pressure and circulation are especially affected by heat therapy.

The truth about steaming

• Should you steam?

It is totally up to you, but steaming from time to time will be beneficial to your health and can actually help you to achieve your goals because it can keep your body detoxed, destressed and running optimally. It can complement muscle building, fat loss and fitness pursuits (by speeding up recovery). I steam around once a week to increase the body's ability to recover.

• How often should you steam?

It is considered optimal to steam 2-3 times a week. Steaming more often could drain your body of too many essential minerals and electrolytes.

• How long should you steam?

Do not steam for longer than 20 minutes, depending on the heat of the steam room. It is not about building up tolerance and resistance to steam rooms like exercise. It is about increasing body temperature to the point where your body sweats. Longer steaming times can place a greater stress and nutrient loss (electrolytes and minerals) on the body, instead of a stress and toxin release. When starting out, steam for 5 minutes only, then cool off and then another 5 minutes for your body to get used to it, then build up to one 20-minute session only.

• Can you steam after a workout?

This has been a topic of debate for a long time. Some argue that steaming after a workout is a great way to relax the muscles and body after physical exertion and makes for a great ‘cool-down’ session, flushing out lactic acid, increasing blood blow and nutrient delivery where it is needed. Others argue that physical exercise already increases body temperature and that steaming after a workout prolongs recovery and keeps the body out of its anabolic state after exercise because it takes longer to cool down than it would from exercise alone. Try both and see what works best for you. Personally, I don't steam on muscle-building days because I already have a cool-down routine (light, short cardio), I want my body to return to a normal (anabolic or muscle-building) state as soon as possible and I focus on nutrition for the best post-workout recovery.

• At what other times can you steam?

 Steaming on rest days is a great way to relax and increase blood flow to help with rest and recovery (and is also a great excuse to get into the gym when that’s the only place you want to be on rest days). Some say that steaming before a workout gets the blood flowing and is a great ‘warm-up’ before exercise. Steaming is one of the best ways to maximize recovery on rest days.

• Make sure to shower before and after using the steam room

This is very important. This cleans away all the extra dirt that might clog your pores before steaming, and washes off the toxins released after steaming. By showering before and after using the steam room, the risk of germ and fungus transference from one person to another is also reduced.

• Replace lost nutrients

Don’t steam too often. Eat enough healthy, balanced foods every day. Many people drink a mineral and electrolyte replacement after steam sessions.

It’s up to you to choose what works best for you. If you enjoy steaming, have fun! If you don’t, that’s okay too. STAY STRONG!

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Minerals and Electrolytes Continued

This article is a continuation of the importance of electrolytes and minerals, with more information about Magnesium, Iron, Cobalt, Zinc, Manganese, Molybdenum, Iodine and Selenium.

To read about what basics of what minerals are, the difference between electrolytes and minerals and their importance in our bodies (along with individual information about calcium, phosphorus, potassium, sulfur, sodium and chlorine), you can follow the link above. 

Other important minerals

Magnesium 

Magnesium is an electrolyte (and mineral - all electrolytes are minerals) that is present in a relatively large amount in the body. 

Magnesium's function

Magnesium is involved in over 300 enzyme system and biochemical processes in your body. These include protein synthesis, energy production, energy expenditure, muscle function, glucose level regulation, and blood pressure mechanisms.

Magnesium deficiency

Most people do not have enough magnesium in their bodies. One of the reasons for this is because carbonated drinks and junk foods contain high levels of the phosphate mineral, which in excess amounts will decrease the amount of magnesium in the body. Deficiency symptoms may include:

• Muscle weakness
• Muscle ticks and twitches
• Muscle tremors
• Spasms and cramps
• Excess blood glucose
• Difficulty swallowing
• Anxiety
• Irritability
• Depression
• Behavior disturbances 
• Insomnia
• Chronic fatigue and lethargy
• Impaired memory and brain function
• Irregular heart rhythms and irregular heart beats
• Seizures
• Epilepsy
• Headaches and migraines
• Nausea and vomiting
• Calcium and potassium deficiency
• Osteoporosis
• Chest pain
• Anorexia
• Loss of appetite
• Diabetes

Magnesium overload

Your body will naturally dispose of excess magnesium, so unless you have kidney disease or your kidneys aren't able to function properly for some other reason, magnesium overload shouldn't be of much concern. It is, however, possible to overdose on this mineral through pills or other supplementation. Many medicines are high in magnesium. People with kidney disease are at the highest risk of toxicity. Symptoms can include:

• Diarrhea
• Nausea
• Lowered blood pressure
• Muscle weakness
• Abdominal pain
• Lower back pain
• Pelvic pain
• Chest pain
• Mental confusion
• Rapid heart rate
• Difficulty breathing
• Shortness of breath
• Cardiac arrest

Keeping the balance

Eating fresh and healthy foods, using less medicine and staying away from junk foods or carbonated drinks will ensure that you don't overload your system with magnesium; while getting enough of the mineral though your diet at the same time.

Good sources of magnesium

Magnesium can be naturally obtained through fruits, vegetables, leafy greens, nuts, seeds, grains and fish. Here is a list of foods that are high in magnesium:

• Avocados
• Bananas
• Dried fruits (prunes, raisins, apricots and dates)
• White beans
• Soy beans
• French beans
• Black-Eyed peas
• Kidney beans
• Chickpeas
• Pinto beans
• Swiss chard
• Spinach
• Kale
• Collard
• Almonds
• Brazil nuts
• Cashews
• Pine nuts
• Peanuts
• Pecans
• Walnuts
• Seeds
• Fish
• Dairy foods
• Grains
• Dairy drinks

Iron

Iron is an electrolyte.

Iron's function in the body

Iron is essential because the body uses it through the red blood cells to transport precious oxygen throughout the body. Without iron, your body will not be able to make enough red blood cells to sustain life; which is why iron deficiency (which is more prevalent than iron overload) leads to lack of energy. This is because the body is not getting enough oxygen distributed to where it is needed. Iron is also important in the growth and maintenance of all cells within the body like your hair, skin and nails. Woman need more iron than men because of menstruation (blood loss) and pregnancy. After menopause, a woman's iron needs drop to the same as men. Children need more iron daily because they are growing larger and are therefore increasing in blood volume. Their sensitive systems, however, can also be more affected severely by iron overload.

Iron deficiency

Around 10% of woman in America have an iron deficiency. The biggest symptom of iron deficiency is a lack of energy, lethargy and decreased physical performance. Iron deficiency leads to the lack of oxygen throughout the body, which leads to many other health concerns like less energy, impaired brain function and a hampered immune system. The following are symptoms of iron deficiency:

• An overall pale or whitened appearance
• Lack of energy and lethargy
• Decreased immune system
• Impaired brain function
• Shortness of breath
• A faster heartbeat
• Poor blood circulation (like cold hands and feet)
• Brittle hair and nails
• Hair loss
• Mouth and tongue sores
• Difficulty swallowing

Iron overload

Although not as prevalent, iron overload is possible and can also be very dangerous. Too much iron is toxic to the body. Too much iron (usually as a result of excess supplementation) can lead to:

• Diarrhea 
• Nausea and vomiting
• Abdominal pain
• Dehydration
• Bloody stools
• Cirrhosis
• Heart failure
• Diabetes
• Death

Keeping the balance

It is best to get enough iron is to always eat fresh and healthy foods - which is what nature intended. Too much medicine and taking more than the recommended dosage of multi vitamins can cause iron imbalances, but eating good, natural food won't. Eating a balanced diet including fruits, vegetables and varied meats should be enough to maintain a healthy iron balance.

Good sources of iron

Iron is best absorbed into the body through the consumption of red meat. To a lesser extent, it can also be obtained through fortified cereals, fruits, and legumes. 

Cobalt

Cobalt is an electrolyte (and mineral). It is needed in very small amounts in our diets, but it is absolutely essential. Cobalt is stored in the liver, pancreas, kidneys, spleen, red blood cells and plasma.

Cobalt's function in the body

Cobalt forms a part of vitamin B12 and is used along with iron for red blood cell production and oxygen delivery. It also helps with nerve coverings. Cobalt can be used to prevent iron deficiency. Cobalt is mostly known (and is thought to be mostly useful to the body) as an integral part of vitamin B12. It is essential for pancreas function.

Cobalt deficiency

Deficiency of cobalt is not likely if you get enough vitamin B12. Since cobalt and B12 are so closely interlinked, the symptoms of cobalt deficiency are often confused with (or the same as) vitamin B12 deficiency:

• Fatigue
• Muscle weakness, numbness and tingling
• Atrophy
• Weight loss
• Iron deficiency
• Nausea
• Nerve damage and nerve disorders
• Problems with cell formation
• Scaly skin
• Impaired brain function

Cobalt overload

Cobalt poisoning usually happens when cobalt enters into the body in its inorganic form (as plain cobalt, before the mineral transforms into a form that our bodies can use by being absorbed by plants first). Cobalt overload isn't of much concern since it is not common, but symptoms of cobalt overload are:

• Heart problems
• Nerve issues
• Blood thickening
• Thyroid issues

Keeping the balance

As long as you are getting enough vitamin B12, you should not be cobalt deficient or overloaded (both are very rare). Making sure that you are keeping the balance of cobalt in your body is not of much concern.

Good sources of cobalt

Foods which contain cobalt are red meats, poultry, fish, clams, oysters and milk. Plants which come from the sea have higher levels of cobalt than land plants. However; spinach, cabbage, lettuce, figs and legumes also contain small amounts of cobalt.

Copper

Copper is a trace mineral (needed in small quantities) that is essential for sustaining life. It is found in the muscles, liver, kidneys, heart and brain.

Copper's function in the body

Copper is used to absorb iron, create collagen and produce energy.

Copper deficiency 

Copper deficiency is rare, but will have the following symptoms:

• Skin and hair color loss (whitening or going pale)
• Low immune system
• Increased infections
• Osteoporosis
• Stunted growth
• Problems with neurological function
• Not enough white blood cells
• Break down of body tissues

Copper overload

Copper overload can have the following effects:

• Jaundice
• Gastrointestinal distress
• Liver cirrhosis
• Red blood cell abnormalities
• Cardiovascular disease

Keeping the balance

Simply adding nuts and sea food to your diet regularly will allow your body to get all of the copper that it needs without having too much. By eating healthy foods, you are getting a variety of nutrients that work together and balance each other out. Supplements should only be used to add a little extra to your nutritional needs, but not replace a good diet.

Good sources of copper

Foods containing copper are:

• Beef liver
• Other organ meats
• Oysters
• Crab
• Mushrooms
• Nuts
• Lentils
• Chocolate

Zinc

Zinc is an essential mineral. 

Zinc's function in the body

Zinc is needed for cellular metabolism and is required for around 100 different enzymes in the body. It is also needed for cell division and DNA synthesis. Zinc is needed for functioning taste and smell and is involved in the healing of wounds, protein synthesis and maintaining a strong immune system.
  

Zinc deficiency

Being deficient of zinc can have the following effects and symptoms:

• Lowered immune system
• Loss of appetite
• Hair loss
• Diarrhea
• Impotence
• Skin lesions
• Longer healing time (cuts could take abnormally long to heal)
• Lethargy
• Weight loss

Zinc overload

Zinc overload is possible (generally from over supplementation) and can lead to:

• Nausea and vomiting
• Diarrhea
• Head aches
• Abdominal cramps
• Low copper levels
• Inability to use iron properly in the body
• Urination problems

Keeping the balance

It is always important not to abuse vitamin and mineral supplements or take more than the recommended dose because this can have adverse effects when the body gets overloaded with too much of a certain mineral like zinc. By eating a diet balanced with fresh produce and different meats, the body is highly likely to get all the different nutrients that it needs to run optimally.

Good sources of zinc

You can get zinc from the following foods:

• Oysters
• Red meat
• Poultry
• Beans
• Nuts
• Other seafood
• Grains
• Dairy 

Manganese

Manganese is an important trace mineral, which our bodies need to get through our diets every day.

Manganese's function in the body

Manganese is important for protection from free radical damage, bone production, skin maintenance and even blood sugar control. Manganese is also used for nerve and brain functions.

Manganese deficiency

The typical western diet provides for enough manganese consumption, although excessive sweating (sweating is usually a good thing) can cause the loss of too much manganese. Deficiency of manganese can lead to the following:

• Impaired growth
• Twitches
• Osteoporosis
• Skin problems and skin rashes
• High blood sugar
• Diabetes
• Hampered fat and carbohydrate metabolism 
• Asthma
• Seizures
• Epilepsy
• Ataxia

Manganese overload

It seems that it is almost impossible to overload manganese from food alone. Effects of overload (usually from supplements) are:

• Hallucinations
• Mental confusion
• Psychiatric illness
• Neurological disorders
• Loss of appetite
• Impaired brain function
• Kidney failure
• Impotence
• Parkinson's disease
• Central nervous system disorders

Also read: How over training can harm your central nervous system.

Keeping the balance

You should be getting enough manganese from our diet and won't need additional manganese from supplements unless you have a medical condition which would affect you otherwise.

Good Sources of manganese

Manganese can be found mainly in plant foods. They can be found in the following:

• Cloves
• Oats
• Brown rice
• Spinach
• Basil
• Garlic
• Garbanzo beans
• Pumpkin seeds
• Pineapple
• Tempeh
• Rye
• Soybeans

Molybdenum

Molybdenum is a mineral and chemical element. It is stored in the liver and kidneys, as well as within the bones, glands, skin, lungs and muscles. Around 90% of the Molybdenum we digest is excreted through urination.

Molybdenum's function in the body

Molybdenum helps the body break down proteins, helps get rid of waist and toxins, protects cells, and helps with maintaining energy levels. It is also an anti-oxidant. It works with iron to perform iron's role in the body and is used to help the body with the metabolizing of drugs and minimizing the negative impact of medicine and cancer treatments. More research is needed to understand this further.

Molybdenum deficiency

Molybdenum deficiency is very uncommon (even rare). You need around 45 micrograms of Molybdenum a day. Since deficiency is so uncommon and not of great concern compared to other deficiencies, more research is needed to define (with accuracy) the actual effects of molybdenum deficiency. According to clinical research thus far, deficiencies could lead to:

• Respiratory problems
• Heart problems
• Decreased eye health
• Mouth, teeth and gum problems
• Iron deficiency

Molybdenum overload

Molybdenum intake should not exceed 2 mg per day for adults. Overload can lead to:

• Gout
• Neurological problems
• Organ damage
• Seizures

Keeping the balance

We generally get the right (not too much,  not too little) amounts of this mineral if we eat a healthy, balanced diet and therefore following a good diet will help to keep this balance right in our bodies. Diets which are too high in processed and refined foods with little fresh, natural foods could possibly skew the right balance of molybdenum in our bodies (along with almost all the other minerals our bodies need).

Good sources of molybdenum

• Dairy products
• Grains
• Nuts
• Legumes
• Leafy greens
• Cauliflower
• Potatoes
• Organ meats
• Drinking water

Check out: It is possible to drink too much water.

Iodine

Iodine is a mineral which plays a vital role in our hormone functions.

Iodine's function in the body

The body needs iodine for thyroid hormone production which control metabolism, growth and development. It is also vital for central nervous system development.

Iodine deficiency

Iodine deficiency is common worldwide and can be particularly problematic for woman during pregnancy - which can cause issues for both the mother and the baby. Other deficiency symptoms include:

• Enlarged thyroid glands
• Thyroid cancer
• Increased risk of other cancers
• Ceasing to ovulate in woman
• Stunted growth
• Mental retardation
• Issues with brain development

Iodine overload

Iodine overload is also possible, usually through excessive supplementation or medicines containing high levels of iodine. Overload symptoms can include:

• Thyroid problems
• Having a metallic taste
• Mouth soreness (including teeth and gums)
• Burning sensations and inflammation in the mouth and throat
• Nausea
• Diarrhea
• Depression
• Skin problems

See how you can train skin to produce more or less oil naturally.

Keeping the balance

Including seafood in the diet every now and then (about twice a week or more) will give the body the chance to fill up on its iodine stores. Eating a well-balanced diet will also ensure that the body gets this micronutrient daily. Trying to minimize medicine intake and not exceeding supplement recommended doses also help to ensure that the balance isn't tipped the other way, either.

Good sources of iodine

Seaweed is very high in iodine. 

• Iodized table salt
• Seaweed
• Seafood (sea plants, fish and crustaceans have high iodine levels)
• Dairy products
• Meat
• Eggs
• Cranberries
• Beans
• Strawberries
• Potatoes

Selenium

Selenium is an important mineral that the body needs.

Selenium's function in the body

Selenium helps with preventing cell damage and antioxidant enzyme production. It also helps with hormone production and immune strength. It is also needed for reproduction.

Selenium deficiency

Selenium deficiency is not common in humans since we generally get enough of this mineral through our diets. Deficiency can still pose the following threats, though:

• Heart disease
• Moodiness
• Joint and bone disease
• Mental disability

Selenium overload

This is also rare for people who are eating a first-world diet. This can lead to:

• Hair loss
• Nail problems
• Fatigue
• Irritability
• Nausea
• Nerve damage

Keeping the balance

Selenium levels in the body are not usually of health concern to people who eat a typical western diet. However, more research needs to be done regarding the health effects of this important trace mineral.

Good sources of selenium

Plant sources contain high levels of selenium in comparison to other food sources. The following food sources do contain selenium, though:

• Garlic
• Grains
• Fish
• Shellfish
• Meat (red and white)
• Eggs

Final word of the day

The easiest way to implement the information here is to eat whole, natural, fresh foods and to decrease the amount of refined and processed foods that we eat. Additionally, by varying between vegetable, grain, nut, legume, fruit, diary, seafood, fish, meat and egg foods, we are able to get the fast majority of minerals that we need without needing to check up on each mineral individually. By varying the healthy foods that we eat, we also make sure that we get the varieties of other micronutrients that we need like vitamins, antioxidants, omega fatty acids, carotenoids, and phytonutrients. STAY STRONG!

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The Garry Bodybuilding Workout Program: The Most Intense Muscle Building Program Ever

This is the most intense workout that I have ever tried out myself. Due to its high intensity, this program is not recommended for people are just starting out or who are relatively new to training. These people should start off with these programs instead. Newcomers should start off with the first program to get their bodies into the idea of breaking down and rebuilding muscle. Once you are ready, you can progress to the second program in the above link, which is similar to what most bodybuilders do.

The Garry workout program was supposedly designed for advanced bodybuilders whose muscles are already used to intense training. It is used to boost muscle growth and blast through a plateau for a limited period of 2 months for accelerated muscle growth. The high intensity of this program lends itself to the fact that it can't be sustained for too long. Since you are working till failure on every set, for many sets, it takes a toll on your nerves and central nervous system.

Since this is a great shocking technique, muscle growth is boosted through this period as the body tries to adapt to the extreme stimulus. As a result of the strain it places on the joints, energy systems and metabolic system, the program should only be followed for a very short time before switching back to normal training.

You should only do this program when on your bulking phase. Restricting calories on a program of this intensity could lead to muscle breakdown. Make sure that you are getting enough calories from a good bulking diet (click here to build your own).

How the program works

The program incorporates German volume training (high reps, high sets), limited recovery time per set and repeatedly forcing muscles to failure, driving them to complete exhaustion with each workout. The goal of this program is to enforce rapid hypertrophy by shocking the body into accelerated growth. This takes its toll on the central nervous system as well as the metabolic system over time, which is why it is advised that beginners, people with injuries or other medical conditions and people who have already overtrained do not try this type of program. The body starts showing a negative response (over-training) if the program is followed for longer than 2 months.

Program rules

The program runs for 6 days a week

The program is in a 6-day split, focusing on one muscle group per day. All major muscle groups are worked in the program, but through only one exercise. The only rest day is day 7. You need to follow the program fully, not cutting out a single day.

Perform only one exercise per day

Do only one exercise per day, excluding a warm up and cool down. This is shown below. You can only add warm-up and cool-down exercises but do not stress the body more than what is described below. I would personally recommend a cardio-style warm-up and an exercise-specific warm-up, depending on the exercise for that day. Don't do any other weighted exercises as a warm up and make sure that your muscles aren't fatigued at all before the exercise. The point is to exert the most out of the muscle in the shortest amount of time. 

Resist the temptation to do any isolate or additional exercises. Try this out for a few weeks and you will see that the exercises here are more than enough for growth.

  Perform every set till failure

You need to work until complete failure with every set. Forced reps are allowed. I did mine until I couldn't move the weight at all. If you can do another rep, you're not done.

You must follow the prescribed times

Every set has a resting period of exactly 30 seconds before the next one, with the exception of squats and dead lifts having 1 minute rest intervals. Do not rest longer or shorter than this between sets. This maximizes short-term fatigue.

Keep doing more sets until failure until you cannot perform a single full rep 

This blasts your muscles and will test your muscular endurance, but keep on performing sets of the exercise until you cannot do a proper repetition with the right form. As you can see below, it might take a loooot of sets before you fail to do a single rep.

The program

Day 1: Squats
(60 second rest in between sets) (Until failure) (E.g. 15-7-6-4-4-4-4-2-1)

Day 2: Standing Calve Raises
(30 second rest in between sets) (Until failure) (E.g. 15-15-15-14-14-1-1-1-10-9-8-5-5-5-3-2-2-2-2-1) 

Day 3: Russian Twists
(30 second rest in between sets) (Until failure) (E.g. 20-20-20-18-16-14-10-7-7-7-6-5-4-2-2-2-1-1-1)

Day 4: Deadlifts
(60 second rest in between sets) (Until failure) (E.g. 12-11-10-10-10-9-8-7-6-6-5-5-5-5-4-2-1-1)

Day 5: Dumbbell Bench Press
(30 second rest in between sets) (Until failure) (E.g. 12-10-8-6-4-3-2-2-2-2-2-2-2-2-2-2-1)

Day 6: Pull Ups
(30 second rest in between sets) (Until failure) (E.g. 25-25-25-23-20-19-27-17-14-12-11-9-6-5-4-3-3-3-3-2-2-2-1)

Day 7: Rest

Additional notes

• Use dumbbells for the bench press exercise because the intensity of this program could easily get a bar stuck on your chest.
• The workout goes very quickly (It took me less than half of my usual workout routine to complete).
• I struggled to do the squats till failure. On most occasions I ended up resting for longer in the middle of my sets.
• My calves exploded on this routine. I use this kind of principle for my calves often because of that.

Give this program a try and tell us about your experience in the comments below. STAY STRONG!

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