Cardio Can Help Weight Lifters Grow More Muscle

A positive correlation between cardiovascular exercise and muscle growth

Cardiovascular exercise can help you grow muscle faster, and I am not only talking about HIIT (high intensity interval training).

The old exercise spectrum: Cardio vs weight training

All exercise is healthy and helps to keep your body in shape. Healthy people exercise. These people can almost always be stereo-typically divided into two groups.

There are the healthy individuals on one side of the spectrum who focus almost exclusively aerobic or cardio exercises like running, swimming and cycling. Top performers in these fields can be found at endurance events.

The healthy exercisers on the other side of the spectrum focus on anaerobic or strength training. The top performers in these fields include strongman and bodybuilding champions. 

We all know that exercise has many benefits, but different forms of exercise have different benefits. Yoga is better at calming the mind and body and teaching oneself to deal with stress, which leads to a healthier and prolonged life. Cardio is better at improving heart and lung health, circulation and energy productivity, which also leads to a healthier, prolonged life. Strength training is great for strengthening the body’s structure for stronger bone, joint and muscle integrity, which also leads to a healthier, prolonged life. By doing different forms of exercise, you can get different benefits. If your goal is to build muscle, you can use cardio to obtain the benefits that will help you build even more muscle.

Bodybuilders focus on anaerobic exercises like weight lifting in order to maximize muscle size and avoid cardio because it depletes energy that could be used to do more muscle-building exercises, takes up nutrients that could be used to build muscle, and increases the amount of time used to exercise. 

Cardio-vascular exercise, though, can benefit the body in such a way that it is more efficient at building muscle. Here is how:

The benefits that adding cardio to a strength training program include:

• Better aerobic performance. This comes in handy because you will get less tired throughout your strength training routine. Your body becomes better at burning energy for a prolonged period of time without resorting to muscle tissue. It will also be better at using oxygen for energy. Oxygen usage is directly related to lactic acid production.

• By being physically fitter, you are able to put a larger stimulus on your muscles during your usual workout because you will be able to train for longer without stopping due to energy constrains. That also means that you will need to rest less in between sets as you catch your breath. This will place a further and greater stimulus on muscle fibers.

• The improved oxygen and nutrient delivery systems that come through better blood circulation, heart function and lung capacity will improve the rate at which your muscles receive what they need in order to grow. Protein synthesis will start sooner and waste products will be eliminated faster.

• Your body gets better at breaking down fat and using it for energy, which means that less muscle is broken down as a quick-fix for the body's energy needs. This can also lead to shorter cutting phases and longer bulking phases.

How to use cardio to increase muscle growth

Here are great ways to use cardio to benefit muscle growth (by increasing overall endurance and physical efficiency), without hindering maximum muscle growth (by stealing nutrients, energy and recovery time).

Do cardio as a warm-up and cool down, before and after a weight training session.

This serves a double benefit. Cardio is simply added to a weight training program without too much effort but with the benefits mentioned above. It gets the blood flowing and wakes up the body so that it is optimized for the serious exercise that follows. People that warm up are able to lift heavier weights for more reps and experience less injury. Doing light cardio after weight training will redistribute blood. This prevents blood pooling so that old blood that contains lactic acid and other waste products is removed from the muscle and new blood that contains nutrients can get to the muscles sooner. Cool down exercises are a great way to speed up recovery from exercise.

 Remember that cardio is used to complement and not take away from muscle growth, so keep warm-up and cool-down cardio sessions under 10 minutes each. Make sure you do this cardio until you start to develop a light pant, but not to the point where you are too tired or don’t have enough energy to give 100% during weight training. A light-to-medium intensity is best. Stop when you have developed a light sweat.

Do cardio at a different time of the day. 

You can also do cardio at a different time of the day to compliment muscle growth. Some people cycle or run in the mornings and then go to the gym after work at night time, for example. Remember that if your goal is to gain as much muscle mass as possible, keep cardio sessions at a low enough duration and intensity that your body does not have too much of a hard time coping with the extra pressure placed on it to adapt to cardio sessions as well. By keeping these sessions at a light intensity, blood circulation is increased and muscles can receive even more nutrients in the middle of their rest periods, and the body will slowly become better at burning fat for energy.

Do cardio on rest days. 

Cardio can also be done on rest days. This serves the same benefit as the ones above - the advantage of increasing blood blow to resting muscles to speed up recovery. Some people do this form of complimentary cardio by taking light jogs in the neighborhood or taking a swim in the pool at times that they would be training at the gym. 

Doing cardio on rest days is called active rest. Some rest days should be active rest days (that include a light cardio element), and others should allow for complete rest. Complete rest ensures that the central nervous system gets enough time to recover and helps to avoid over-training. Click here for more tips about maximizing every rest day.

Keep this form of complimentary cardio easy as well because it meant to increase the efficiency of rest days, not add extra pressure on the body. A light sweat is a good indication of sufficient exertion.

Don’t overdo it

Cardio can boost muscle growth, but too much of it will start to compete with the body for energy and nutrients over muscle growth. Don’t give as much time and effort to your cardio workout in comparison to your weight training if muscle growth is your most important goal. 

Start with super light cardio that doesn’t challenge you as much as your weight training sessions and build up slowly so that your body never redirects the resources to adapt to cardio that it could have used for muscle growth. Keep a good eye on your diet and make sure that you are eating enough calories for the extra energy expenditure along with the usual calories needed for muscle growth.

Balance is always best, but if you want bigger muscle more than the ability to run a mile, tipping the scale in the muscle direction won’t hurt. However, dropping cardio altogether might not really be the quickest way to get there. STAY STRONG!

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Creatine and its Different Forms

Creatine has gained a lot of popularity in bodybuilding and sports circles over the last few years. Today we look at what creatine actually is, what it does and the different forms that it is available in.

What is creatine?

Creatine is an organic acid that contains nitrogen. It is organic because its molecules contain carbon and it is acidic because it has a pH level less than 7. Don't let the word 'acidic' scare you; acids are very common in the body. For example, proteins are broken into amino acids in our bodies. Nitrogen is needed to make protein for new tissue like muscles, skin and hair.

Creatine is a natural substance found in meat and fish and in our bodies. It is naturally created to form basic functions. It is not essential to consume creatine to sustain life because our bodies produce creatine naturally from the amino acids glycine, arginine and methionine.

Creatine has the primary role of supplying energy to the body - particularly for muscle movement. Energy cannot be created without creatine.

Creatine as a pre-workout supplement

Creatine is often sold as a pre-workout supplement because it increases the body's ability to produce energy at a faster rate with supplementation. Since the body can produce more energy with added creatine, it is able to achieve a greater work load during workouts - which in turn leads to greater strength and muscle growth. This allows people to achieve their workout goals at a faster rate than normal.

Creatine is very effective in boosting anaerobic performance such as weight lifting, sprinting and other activities that require short bouts of energy.

To find out the difference between pre-workout, intra-workout, post-workout and meal replacement supplements (along with other tips for people who are just starting out with supplements), click here.

Creatine as a muscle building supplement

Taking a creatine supplement leads to greater weight gain, initially in the form of water retention and then later in the form of muscle growth. By pulling more water into muscle cells, creatine increases protein synthesis. There are many protein shakes and meal replacement supplements that contain creatine to boost muscle growth and recovery.

This article is a great introduction to supplementation for building muscle specifically.

The risks of taking additional creatine as a supplement

A great deal of research has been done on the possible health risks of taking creatine as a supplement, of which almost all studies conclude that creatine is safe to use. There has been some speculation that creatine damages the kidneys or the liver, but no studies have been able to prove this so far or find any correlation between creatine consumption and kidney or liver damage. However, it is still recommended that people with any kidney or liver issues avoid creatine supplementation.

It is generally recommended that not enough studies have been done to prove that creatine supplementation is safe for people under the age of 18, since the long-term effects of creatine during the growth phase before adulthood are not completely known.

Negative side effects

Studies have not shown any negative side effects that could cause long term health problems in adults so far, however some people do experience short term negative side effects because creatine retains a lot of water. For example, creatine monohydrate would have a lower absorption rate than other forms of creatine. This means that the unused creatine sits in your gut until your body expels it with other waste products. People can experience nausea, bloating, stomach pain, diarrhea and cramps if a large amount of creatine sits in the gut, pulling too much water into it.

Because of the water retention effects of creatine, it is best used during bulking phases and is best avoided while cutting.

Does creatine actually work?

The effects of creatine vary from one individual to the next, since bodily function, genetic make-up and substance interactions differ between people. There have been some cases where people don't get any of the positive benefits of creatine after weeks of use, where others benefit greatly. One key example of the different levels of benefit that individuals receive from creatine is the example of diet. Since creatine is only found in meat and fish foods, vegetarians would generally see a much greater effect from creatine supplementation than people who eat a lot of meat and fish - who are already consuming creatine-rich foods regularly.

Additionally, some forms of creatine work better than others. Not all creatine is created equal. Some people respond better to some forms of creatine when others respond better to other forms. In general, creatine in powder form has shown to be more effective in studies, compared to liquid forms (even so, some people report having a much more positive effect using the liquid form).

Different forms of creatine

There are different forms of creatine which can be bought at stores as supplements. Here is a list of the most common forms and their key characteristics.

Creatine forms by processing

Creatine monohydrate

• It is the most popular form of creatine
• It is the most basic, natural form of creatine which is the least processed
• It is less soluble in water compared to most other creatine forms

Micronized creatine

• Is basically micronized creatine monohydrate
• Micronizing the creatine breaks it down into smaller parts
• This increases the amount of the creatine that is absorbed and actually used by the body

Creatine serum (liquid creatine)

• It is basically creatine monohydrate which has been dissolved in water
• It is supposed to be absorbed more easily, but some people report no effects of this form whilst others report that it works very well
• Some argue that this liquid form of creatine breaks down because of the water content over time, rendering it useless

Buffered creatine

• Is made at a higher pH level than regular creatine monohydrate
• It supposedly has the same effects as monohydrate without the possible negative side effects like stomach pain, nausea, diarrhea and cramps
• It is also believed that it does not break down as much as monohydrate - meaning that less in needed for the same effect as monohydrate

Creatine forms by bonding with other substances

There are many other creatine forms that companies create by bonding it with other substances. Many more types of bonded creatine will be created by these companies in the future.

Creatine ethyl ester

• It is creatine combined with ester on a molecular level
• It is said to be the form of creatine with the highest absorption percentage 
• Apparently, everybody feels the positive effects of this form of creatine and doesn't cause any negative side effects like stomach pain, nausea, diarrhea and cramps

Effervescent creatine

• It is creatine combined with sugar or sodium and a bubbling agent
• Has better absorption and taste than regular creatine

Creatine citrate

• A form of creatine with molecules (citric acid) that increase absorption
• It is more water soluble and absorbent, but is needed in a higher dose for the same effect as creatine monohydrate 

Di-creatine malate/tri-creatine malate (tri- is more absorbent)

• Another type of creatine that is bonded with molecules (Malic Acid) to increase absorption
• This creatine form is also more water soluble

Creatine orate

• Another form of creatine bonded with a molecule (orotic acid)
• Orotic acid increases energy production in the body. So basically, creatine orate has two different substances that both increase energy at the same time

Creatine HCL (hydrochloride)

• This is creatine bonded with hydrochloric acid
• It is more water soluble and absorbent than monohydrate
• Many say that this is the best form of creatine around at the moment, while others say that it does not work at all

Creatine nitrate

• Creatine that is bonded to nitrate
• This form has the benefits of creatine combined with the additional benefits of nitrate, which also aids the body's energy production systems

Hydration when using creatine

Since creatine pulls water into the muscles, you need to stay well hydrated when using this supplement. Failing to get enough water will diminish creatine's effects and could make you dehydrated. This could be detrimental to your goals. 

For this reason, I suggest that people who are currently using creating should not drink alcohol at all. It will increase the negative effects that alcohol has on muscle growth.

I advise cycling creatine instead of taking it all the time. You can find out why here. While on creatine, I make sure that I am consistently sipping on water and never go thirsty because of its water-retention benefits (I call them benefits because the increased water retention in muscle allows for muscle growth). As always, don't overdo it - drinking too much water is actually possible.

Final word of the day

Creatine can work for you, but remember that we are all different and respond to it differently. Fortunately, there are many forms that are available for you to try and see what feels and works best through trial and error. Be safe and don't use creatine if you are under 18, have any kidney or liver damage or are cutting for a bodybuilding show (because creatine retains water). 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 Importance of Minerals and Electrolytes

"You can trace every sickness, every disease and every ailment to a mineral deficiency", famously said an American biochemist, Doctor Linus Pauling (who had won 2 Nobel Prizes). Minerals and electrolytes are important. Your body cannot function without them. I cover the basics about the differences between minerals and electrolytes, what they are, what they do, and the effects of deficiency, the risk of overdose and good sources of these minerals or electrolytes.

The difference between minerals and electrolytes

Minerals

Minerals are needed in all living organisms to live. The types of minerals we talk about here are mineral nutrients; not the minerals that you find in rocks or precious stones - although they largely still come from the ground. Minerals are predominantly picked up by plants through the soil and from water. Ordered from greater amounts that we need to less, the main minerals needed by our bodies are:

• Calcium
• Phosphorus
• Potassium
• Sulfur
• Sodium
• Chlorine
• Magnesium
• Iron
• Cobalt
• Copper 
• Zinc
• Manganese
• Molybdenum
• Iodine
• Selenium

Electrolytes

All electrolytes are minerals, but not all minerals are electrolytes. Electrolytes are the minerals that carry an electrical charge. These are important to our bodies since all our nerves, movement and even heart beats work off electrical charges and impulses. In addition, electrolytes maintain our hydration levels and allow core cell functions to happen. People who lose too many fluids are given electrolyte replacements to get their bodies functioning normally again. Scientists are even working on a beer which replaces electrolytes so that people won't have hangovers the next day. If you don't have any mineral deficiencies, you won't have any electrolyte deficiencies. This is because electrolytes are minerals.

Important electrolytes are:

• Sodium
• Potassium
• Chloride (Chlorine)
• Calcium
• Magnesium
• Phosphorus

More about each mineral

Calcium

Calcium is an electrolyte and is the most abundant mineral in the body.

Calcium's function in the body

Almost all of the calcium in your body is used as a building block for your bones and teeth (like protein for muscle). However, the small amounts that are not used for this purpose are used for cell signalling (coordinating cells to work together), blood clotting (clots are produced with calcium, fibrinogen (a protein) and vitamin k), muscle contraction (intra-cellular calcium causes muscle contraction while the removal of it causes the muscle to relax.), and nerve function. Your entire nervous system depends on calcium availability. Calcium is present in every cell of your body. Calcium is also used in the body to find dead cells and stop the body from wasting resources by repairing what is already dead. Calcium is also needed for brain growth and development.

Calcium deficiency

Long term deficiency often leads to osteoporosis (when bones become too thin and easily breakable. In some cases, something as trivial as bending over could cause bones to break apart).
Exercise helps your body to use calcium to increase bone density.

Deficiency symptoms can include:

• Weaker fingernails and toenails
• Lethargy
• Hair breakage and hair loss
• Tooth decay
• Loss of appetite
• Tingling or numbness in the fingers and toes
• Muscle cramps
• Insomnia
• Difficulty to lose weight
• Memory loss
• Depression
• Kidney stones
• Hallucinations
• Osteoporosis
• Mental confusion
• Rickets
• Dermatitis (eczema)

Calcium overload

Calcium overload is not common, affecting less than 1 in every 100 people. The majority of these cases are caused by problems with the parathyroid glands. Overload actually makes it harder for the calcium in your body to do its job properly. Do not take too many calcium supplements. Calcium overload can be very dangerous and even fatal. Too much calcium can lead to the following symptoms:

• Increased risk of heart attack and stroke (as extra calcium forms plaque in the veins and arteries)
• Constipation
• Excessive thirst and urination
• Abdominal pain
• Fatigue and weakness
• Hampered mental function (confusion and difficulty thinking)
• Headaches
• Nausea and vomiting
• Loss of appetite
• Muscle twitches and general weakness
• Muscle Pain
• Pain in your bones
• Depression
• Loss of height 
• Mood disorders

Keeping the balance between too little and too much calcium

The best way to do this is to get calcium form food sources instead of supplements, because your body is better at absorbing and using calcium from food. 

Good sources of calcium

The main source of calcium is... you guessed it! Dairy products are high in calcium. Leafy greens, fruits, legumes and seafood are also great calcium sources. 

The best sources for calcium are:

• Milk
• Cheese
• Yogurt
• Bok choy
• Kale
• Turnip greens
• Sea weed
• Spinach
• Collard greens
• Broccoli
• Figs
• Oranges
• White beans
• Black eyed peas
• Green peas
• Almonds
• Sesame seeds
• Sardines
• Shrimp
• Black-strap molasses 

Phosphorus

Phosphorus is also an electrolyte and is present in every cell of the human body. It is the second most abundant mineral in the body. Phosphorus is an element within phosphate - the salt that contains phosphorus.

The function of phosphorus in the body

Like calcium, most phosphorus is found in the bones and teeth. Phosphorus forms part of our DNA and is involved in our body's conversion of carbohydrates and fats. It is needed to make proteins for cells and tissues. It plays a role in energy distribution and helps the body to make ATP (a chemical our bodies use to make, distribute and use energy). It also helps the kidneys to filter waste products. Phosphorus is involved in the body's process of reducing muscle pain after physical exertion. The body uses it to balance other minerals and vitamins as well. Some sports players use phosphorus (or phosphates) to decrease muscle pain and fatigue.  

Phosphorus deficiency

The average diet provides the body with enough of this mineral. Medications generally decrease phosphorus levels in your body. Alcohol also decreases phosphorus levels. This is one more reason why alcohol can hamper muscle growth.

Phosphorus Deficiency can lead to:

• Fatigue
• Weakness
• Irritability
• Anxiety
• Loss of appetite
• Weight change
• Numbness
• Stiff joints
• Fragile bones
• Bone pain
• Irregular breathing

Phosphorus overload

There are more people who have too much phosphorus in their bodies, compared to those who have too little. One of the most common reasons for this is because of kidney malfunction. Kidneys are responsible to taking phosphate out of the body. Another common reason is due to phosphorus consumption in comparison to calcium. The two balance each other out. When you have too much phosphorus in your body, it will use more calcium from your bones to try to restore balance.

Overload symptoms include:

• Gum and tooth diseases
• Cardiovascular problems and disease
• Kidney damage
• Osteoporosis
• Diarrhea
• Hardening of soft tissues and organs
• Decreased ability to use iron, calcium, zinc and magnesium properly

Keeping the balance

The best way to keep the right balance of phosphorus is to include greens, fruit and vegetables in your diet, as these are high in calcium which will help to balance out phosphorus levels. Meats and protein rich foods usually are higher in phosphorus than in calcium, tipping the balance the other way.

This is one of the many reasons why we should eat a lot of organic, fresh, plant-based food.

Good sources of phosphorus

Phosphorus is found in protein rich foods, dairy products and grains.

• Meat
• Poultry
• Fish
• Eggs
• Milk
• Yogurt
• Cheese
• Nuts and Legumes
• Whole Grains
• Dried Fruit
• Garlic

Potassium

Potassium is a mineral and also an electrolyte. It is the third most abundant mineral in the body (around the same amount as sulfur and chlorine), after calcium and phosphorus.

Potassium's function in the body

Potassium is critically needed by the body to sustain life and for the organs to function. Potassium helps to regulate hormones and influences the character of blood vessels. It helps the body to balance its liquid and electrolyte levels and helps to control blood pressure. It is vital for gastrointestinal health and keeping your body's acid-to-base ratio in check. It helps with physical glucose and insulin usage as well. Heart, lung and kidney diseases are more prevalent when potassium levels are either too high or too low. Diets higher in potassium are associated with better blood pressure, less hypertension and less stroke risk. Most people living in the western world are potassium deficient.

Potassium deficiency

Sever cases of deficiency can lead to death. People who follow healthy diets will generally consume enough potassium naturally and avoid deficiency. However, since most people don't follow healthy diets, many of them are potassium deficient. Potassium is used up faster by people who are more physically active, smoke or drink. Potassium is also lost through fluids like excess urination, vomiting and diarrhea. Potassium deficiency can lead to:

• Muscle weakness
• Slower reflexes
• High blood pressure
• Digestive disorders
• Infertility
• Arthritis
• Heart disease
• Stroke
• Cancer

Potassium overload

Extremely high doses of potassium can be fatal, although most people have too little of this mineral. People who are most at risk for this are also those with limited kidney function because the kidneys filter out and get rid of excess potassium. Too much potassium can lead to:

• Weakness
• Low blood pressure
• Confusion
• Upset stomach
• Muscle tingling
• Irregular heartbeat
• Coma

Keeping the balance

If your body is functioning healthily, it is able to regulate internal potassium so that if you eat more than what is needed; you will simply excrete it with other waste products. By eating a healthy diet where proteins are balanced with healthy fruit and vegetables, potassium levels should normally regulated.

Good sources of potassium

Once again you guessed it... bananas! However, did you know that dried apricots have the highest amount of potassium, gram for gram? Fresh fruit and vegetables are great sources of potassium. Potassium can be found in fruit, vegetables, meat and fish. Many processed foods, on the other hand, don't have any potassium at all. Boiling foods can decrease the potassium content.

• Bananas
• Dried apricots
• Avocados
• Potatoes
• Yam
• Parsley
• Bamboo shoots
• Pistachios
• Almonds
• Peanuts
• Soy beans
• Bran
• Milk
• Chocolate
• Coconut water

Sulfur

Sulfur is not an electrolyte, but is a mineral. The amount of sulfur in the body should be about the same as potassium.

The function of sulfur in your body

Almost half the body's sulfur is found in the skin, bones and muscles. The famous MSM is actually a form of sulfur. Sulfur is responsible for allowing the cells to expel harmful substances like free radicals. Sulfur is necessary for energy production and distribution. Additionally, enzymes need sulfur to exist and do their jobs in your body. The proteins in hair and nails are made up of keratin - which are high in sulfur. Proteins need sulfur to keep their form and function properly. Insulin is unable to function without sulfur. Sulfur also plays a vital role in your body's detoxification process.

Sulfur deficiency

It is generally assumed that the overall population is not consuming enough sulfur. Lack of sulfur adds to aging ailments. If you don't have enough sulfur, your enzymes won't be able to function properly. This will cause the metabolic processes in your body to be heavily hampered - and even halted. 

• Faster aging
• Joint degradation and failure
• Fatigue
• Depression
• Slower healing and recovery
• Decreased learning ability
• Decreased mental function
• Neurological disease

If reading this made you worry about aging too quickly, see how exercise keeps you young.

Sulfur overload

Foods high in sulfur can cause stomach disturbances like flatulence. Having too much sulfur in the long run can suppress calcium and potassium stores and therefore their usages in your body. Besides calcium or potassium deficiencies from too much sulfur, too much can also pose the following threats:

• Crohn's disease can be aggregated by sulfur intake
• Lou-Gehrig can also be aggravated by sulfur intake

Good sources of sulfur

Your body gets most of its sulfur from protein-rich foods, including: 

• Fish
• Beef
• Poultry
• Diary (not pasteurized because heat lowers the sulfur in milk)

Those who don't eat meat are at a greater risk of sulfur deficiency. Please note that heat destroys the sulfur in plants and milk, so you will get more out of your fruit and vegetables by eating them fresh or raw. The following is a list of foods that also contain sulfur, although at lower quantities than the list above:

• Eggs
• Wheat germ
• Asparagus
• Brussel sprouts
• Kale
• Aloe Vera
• Onions
• Beans 
• Peas 
• Lentils 
• Seeds 
• Nuts

Sodium

The most common form of sodium is sodium chloride - which is salt. 

Sodium's function in the body

Sodium is needed by humans and almost all animals to survive. As most of us know, sodium is involved with blood pressure. The body uses sodium to control blood volume and pressure. Sodium allows the body to hold onto fluids within the blood and organs. It is also critically needed for nerve function. Your muscles need sodium in order to work. It also regulates pH levels.

Sodium deficiency

• Poor blood circulation
• Light-headedness
• Spasms and cramps
• Headaches
• Lethargy
• Fatigue
• Loss of appetite
• Muscle weakness
• Irritability
• Nausea and vomiting
• Diminished mental capacity

Sodium overload

Most people have too much sodium because fast foods and processed foods are very high in salt. Sodium intake in the average western lifestyle exceeds levels that high enough to start causing bodily harm. Too much sodium can cause:

• High blood pressure
• Hypertension
• Heart disease
• Heart failure
• Stroke
• Kidney disease

Keeping the balance

Most people get too much sodium because salt is added to so many processed products that we consume daily, including sauces and snacks. To keep a healthy balance of sodium, eat less processed foods and eat more fresh fruit and vegetables to maintain sodium levels at lower, healthier concentrations.

Good sources of sodium

Sodium is in found in almost all food sources.

• Table salt
• Dairy products
• Bread
• Pasta
• Meat
• Shell fish
• Eggs
• Beetroot
• Celery
• Fruit and vegetables

Chlorine

Chlorine is an electrolyte. Chloride is a negatively charged form of chlorine - the form it takes when present in the body. Chloride is also found in salt (table salt is technically known as sodium chloride).

Chlorine's function in the body

Chlorine works with sodium and water to perform its bodily functions. It helps to allow for the flow of fluid in our bodies. It is also crucial for digestion. Most of the chlorine in your body is present in your red blood cells. Chlorine is used to help the liver detox waste products and is also used to maintain the correct acid-base balance.

Chlorine deficiency

Chlorine is removed through the kidneys, where it is also stored. Large amounts of this electrolyte can be lost through sweating. Chlorine deficiency is rarely of concern in humans. Loss of fluids (like through sweating, vomiting or diarrhea) can cause a chlorine deficiency. Deficiency can lead to:

• Potassium loss
• Low fluid volumes
• An altered acid-base balance

Chlorine overload

Chlorine is easily absorbed through the small intestine and overload is rarely of concern in humans, either. However, large consumption of table salt could increase chlorine levels which could cause problems with water retention and knock the body out of its best acid-base balance.

Keeping the balance

Since table salt is so greatly consumed, we generally ingest enough of this mineral and lose the excess amounts through sweat and urination. If you are on a salt-restricted diet, eating fresh produce will ensure that you get enough chlorine.

Good sources of chlorine

Since the average human's diet consists of copious amounts of table salt, we get most of our chlorine from there. However, other good sources of chlorine are:

• Kelp
• Lettuce
• Celery
• Olives
• Tomatoes
• Rye

Due to the length of this article, I have decided to write about magnesium, iron, cobalt, copper, zinc, manganese, molybdenum, iodine and selenium in a separate article which can be found here. STAY STRONG!

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Check your Posture: Kyphosis, Lordosis and Scoliosis

Rolandas Malinausakas, a personal training expert and bodybuilding champion (featured on BBC) shares his knowledge on the importance, effects, types and corrections for postural issues. To get in touch with him, find his contact details at the end of this post.

The basics: What you need to know about posture

Weight training increases physical performance. It also requires a high level of body performance. This is needed to be able to train for harder, longer and avoid serious injuries that may occur at the gym.

Depending on how you train or who you train with and what you have learnt up to now; you may or may not be aware of how important having the right posture really is. It's not so unusual for some people to be relatively unaware of the negative effects that a poor posture can have on their bodies. Apart from the long-term health issues and setbacks, bad posture can soon destroy the progression of your weight training endeavors.

What is posture?

Can you picture a powerful athlete? How does he look? How does he walk and move? What about how he sits? Think of how he positions his shoulders and neck. What about his chest? Does his body seem fluid and balanced - as well as sleek and powerful? If you can answer yes to these questions, the athlete that you are visualizing most likely has a good posture.

Posture is the way that your body acts, holds itself, and moves when in motion. It is an expression of the apparent physical composition of your body and the actions of your muscles in different positions such as lifting, running, sitting, standing up and walking.

How do muscles work?

Muscles are very important tissues that are vital to our daily function and ability to do tasks. They are not only responsible for the strength of our bodies but also regulate body movements through controlling the skeleton. They allow us to keep our bodies fixed in certain positions as and when we need to do so.

According to signals sent from the brain to our muscles, they act as rigid or flexible structures which enable us to perform daily activities and exercise rapidly with highly coordinated movements.

How do most postural issues arise?

In children and teenagers, muscles depend on the sympathetic and parasympathetic nerve signals sent from the brain. However, busy parents often don't know a lot about good posture and the negative effects that a bad posture can have on health. As a result, they don't teach their children about the importance of a healthy posture, or don't notice when things start to go astray.

With age, certain deformities can occur in bone mass because of long term bad posture. Muscles still respond to brain signals but in consideration to these bone deviations. Imbalance will therefore occur in the muscles. Some are strengthened while others are weakened. Naturally, the more you push your body; the more exaggerated these issues can become. This means that those of us who are into weight training (or any type of physical training) have on one hand a great chance to have a strong and fit body but on the other hand can have a body that is compensating for postural issues instead of improving overall posture. This can be disastrous over time.

So in order to avoid all potentially harmful postural issues and train successfully, let's check out some of the most common ones, and touch on how they can be corrected with weight training.

Kyphosis

Medically, kyphosis exhibits the following symptoms:

• The head being in a forward position
• The back being exaggeratedly rounded
• The shoulder internally rotating forward
• The upper back (thoracic vertebrae) being rounded or hunched.

It may even be caused by some tumors, congenital spinal deformities or arthritis. You must seek a medical help immediately in these cases.

Kyphosis can also be a common and severe problem which accompanies weight training because of the poor lifting postures. It mostly arises from an imbalance between the chest and back muscles.

Do you have kyphosis? 

Here's how to find out if you possibly have kyphosis: 

Look at the mirror. Stand in front of it and hold yourself naturally. Look at your chest. Do you see it curved forward? Now let's check your hands. Can you see the back of them? If you say yes, you may have kyphosis.

These are the effects that kyphosis can have on weight training.

• It decreases your physical performance of certain muscle groups.
• It also decreases your ability to exercise in general.
• It makes you feel tired quickly (since some muscles are naturally absorbing a higher workload than others).
• It increases the risk of injuries during weight lifting (as form is almost always compromised as a result).
• It causes shoulder pain and chronic back pain in the vertebral column.
• It causes muscle stiffness - especially in the neck and hip.
• It affects the digestive system negatively. The upper parts of your body can press on the abdomen, which makes your stomach and intestine unable able to work as well as it should.
• It causes difficulty in breathing and inefficient respiration, since shoulders and head press on the thoracic region and prevent lungs from expanding. As a result, your physical performance decreases. If you have had this problem for a while, you might not even notice the effects of physical performance anymore.
• It causes poor blood circulation, which makes you less active.
• Almost all of your movements will be negatively affected, such as the squat, dead lift, bench press and pull up.

Correcting Kyphosis

How to correct kyphosis

The exercises can help to correct kyphosis are the ones that pull the shoulder blades toward each other and extend the neck.

Examples of these exercises are:

• Bridging
• Seated rows in a gym (or pull-ups)
• Chest stretches

Lordosis

Lordosis is also a common complaint that arises from extensive weight training, which depends on sitting for a long time. It also arises during pregnancy. Lordosis means that the vertebrae at your bottom tends to stick out and you have an exaggerated inward curve in the lower back - creating posture which is commonly called "Donald Duck".

Lordosis has the following manifestations:

Tight hamstrings - you will have mild to severe contraction in your hamstring muscles. Your muscles won't be as flexible as normal muscles should be. As a result, you won't be able to exercise well and the risk of injury will increase.

Lower back pain

You will experience a significant decrease in physical efficiency during exercise because you won't be able to use the gluts (which are the strongest muscles in your body).

You will only use the lower back and hamstrings, which are not efficient enough to lift the weight. That also increases the risk of injuries.

Do you have lordosis?

Do you have a frequent lower back pain which increases when standing for extended periods? Does it decrease when sitting? Do you feel a general contraction or tightening in your hamstrings when playing sports or exercising? Stand aside in front of the mirror and look at your buttocks. Do they stick out? Your abdomen protrudes, doesn't it? If so, you might have Lordosis.

Exercises that help to alleviate lordosis

These are exercises which can help you strengthen the glutes and hamstring muscles:

• Core exercises (like planks)
• Bridges (which strengthen both glutes and hamstrings)
• Single leg hamstring flexion with ball (to strengthen hamstrings and glutes)
• And: don't forget to sit less often. This can make the muscles even lazier.

Other exercises which relieve pain arising from severe tightening (or contraction) of the hip are the following stretches:

• Standing quad stretch
• Kneeling quad and hip stretch

Squats also help to improve the strength of the hamstrings and glutes. Just make sure that you use the right from.

Scoliosis

It also is common case in which the vertebral column laterally deviates (toward the side). It causes one shoulder to be slightly lower or higher than the other one. This can greatly affect weight training negatively. If you do traditional weight training frequently, muscle asymmetry (imbalance) will be a strong possibility and the severity of scoliosis will significantly increase. You also will be at higher risk of injuries during lifting heavy weights because of the imbalance in your muscles.

Exercises to help correct scoliosis

It is preferred to do your traditional exercises but with lighter weights and more reps. 

Don't worry about dropping the weight for now - higher reps can still build a lot of muscle. 

Adjust your shoulders manually before lifting and keep them balanced.

Apart from implementing these exercises with absolute balance, as we all know when our body feels good, we feel good. In a way, your posture is a mirror which reflects your thoughts and presence. Think about the first impression of a person who enters a room slouching. You may perceive this person to lack energy, be lazy or feel unwell in some way or another.

Your body and your thoughts are directly proportional to each other (or are at least or perceived to be so by everyone around you). One of these things can improve the other one. Think about positive things, be self-confident, become motivated and hopeful, know more about body language, and you will see good results.

Be sure to correct any postural issues before training more and keep well aware of your posture. This way you can continue to lift harder and become stronger and build muscle.

More about Rolandas

Rolandas Malinausakas is a fully qualified, highly experienced London personal trainer (PT) and a British Natural Bodybuilding Vice-Champion.

The BBC (British Broadcasting Corporation) chose Rolandas as an expert voice in 2015; in a documentary investigation about the dangers of anabolic steroids. Rolandas brings a wealth of experience and in-depth knowledge to his work and he loves helping his clients to achieve the bodies that they desire.

If you wish to work with a great personal trainer, be sure to contact Rolandas for a free consultation at http://www.personaltraining4u.net

You can also connect with Rolandas and get social on:

Twitter: https://twitter.com/rolandaspt4u

And

Facebook: https://www.facebook.com/personaltraining4u.net

STAY STRONG!

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