Archive | Building Muscle

Best Workout to Get Ripped – The Mason Twist!

As we all know there are many workouts out there that guarantee you that you’ll be ripped by sundown, but when you attempt them they simply leave you without any results. Are you tired of trying to find out what is the best workout to get ripped? I was too. I was so fixated on getting the best workout to ripped that I sometimes worked my body into some pretty intense muscle spasms. I finally found the one workout that when I attempted it, I saw results the next morning, and I certainly did feel those results.

The best workout to to get ripped is the…Mason Twist!

The Mason Twist is a extreme workout exercise that is great for opening up your oblique muscles (the muscles on the side of your stomach) and stretching your waistline. It is a really intense exercise for conditioning your abs, but it definitely builds muscle and pays off in the end.

The first thing you’re gonna have to do to begin the Mason Twist is get a mat and sit on it with your knees bent straight out in front of you. While you seated on your mat or floor, interlock your hands so that your hands are holding each other. With your hands clasped together, you rotate your body from one side to the other, and make sure that your legs that are straight out in front of you are slightly raised off the floor. Remember to keep your hips as stable as possible as you move from side to side and digging your hands into the ground as you rotate.

Try to get the knuckles of your hands to touch the floor as you rotate from side to side. Thats the key in getting the most out of the exercise. People often make this exercise even more challenging by adding a weight to the mix. While you rotate you could hold a weight in your hand to make the rotation harder to perform. You will really have to contract your abs to make sure you don’t wobble around.

Exhale when you twist toward the outside of your body, and inhale when you get to the center. I personally think that this is the best workout to get ripped because it is so intense and requires absolute focus as you do it. You have to set a goal as well as set a limit.

The Mason Twist is the best workout to get ripped!

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Tips For Buying Soccer Shoes

Gone are the days when soccer shoes were considered as a luxury for players. Today, these shoes are a necessity. Shoes are mandatory even if you are not a professional player. A good pair of soccer shoes protects you from grievous injuries and gives you a good balance for playing. If you are just starting out to play soccer, you can invest in an affordable pair, so that you can stay protected at all times while playing. While it is true that a player is only as good as his talent, it cannot be denied that soccer shoes help players to bring out the potential of their talents by helping them to balance and pass the ball well. If you are considering getting a pair of these shoes, here are some important points that you need to keep in mind.

1. Have a clear budget

Soccer shoes start anywhere from a reasonable $40 and go up to over $400. So, you need to have a budget in mind so that you can take a look at shoes in that range. Never yield to temptation by the sugar-coated words of the store staff or get influenced by your friend who has a costly pair of shoes. You should never overshoot your budget as it can lead to unnecessary financial crisis later on.

2. Comfort over style

Yes, a stylish and bright coloured soccer shoe might catch your eye as soon as you start looking around. You might also be thrilled to find that this shoe is within your price range. However, when you wear them, you feel a tight, tingling sensation in your toes. What would you do then? Would you still take this shoe so that you flaunt the same before your co-players? If yes, you are making a blunder here. You will make your toes suffer this way, and this will lead to severe injuries. Never buy shoes that you are not comfortable in, even if the price is low and even if the style is remarkable. Comfort should always be your priority while buying soccer shoes.

3. Get the right size

Though this may look like the most basic rule to follow, most of the people make mistakes in this. Some of them get shoes that are one size bigger than their usual shoes so that their toes are free and it is easier for them to kick the ball. However, this concept is wrong. When shoes are loose, you tend to lose contact with the ball too quickly, thereby resulting in nasty falls.

4. Analyse prices

Don’t buy shoes from the first store that you step into. Once you have narrowed down to few choices that you like, note down the models and visit two or three more stores to compare the rates. When you shop around and negotiate more, there are chances that you might get good deals on the shoes of your choice. When comparing, do not compare the price factor alone. Check for the quality of shoes in all the stores. Though they look like similar shoes, some stores may try to exploit you by stocking duplicate shoes.

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The Ultimate Ballet Line – Arabesque – and Other Extensions

A routine exercise for strengthening extension is doing a developpe, lowering the leg 2 inches, and raising it up. Lowering, and raising it up. Basically, for as many times as you can stand it. Then, relaxing the muscles completely before doing the next position.

The assumption is that your placement is good, and you are not straining too much. You can do this lying down, (on your back for devant and on your side for a la seconde) to isolate the leg muscles, and then standing up, which is harder.

The repetitive flexing of the psoas muscles ( as in the above, not to mention every tendu and degage you do!) can leave those muscles strained and shortened with tension – so you need to stretch the psoas muscles – a lunge, in parallel, pulling up the abs and leaning into it gently and often, will stretch out the psoas. A deeper stretch is the runner’s lunge: one leg extended behind you, knee on the floor, palms on the floor on either side of your front leg; you remain pulled up as you stretch the psoas. If you turn sideways away from the back leg, you’ll feel a stretch along the TFL (Tensor Fascia Lata) which goes deep into the side of the hip muscles.

Lack of strength in arabesque could be in your mid back muscles, in your deep abdominal muscles, in your hamstrings, and in your hip extensor muscles.

Here’s a ballet exercise which will strengthen all those muscles. Stand in arabesque in the corner where you can hold one barre on the wall in front of you, and place the arabesque leg behind you on the barre behind you. Let the leg rest for a moment and check your placement.

Is the leg extended out away from you leaving you length in the back, as opposed to you having bunched up back muscles at and above the waist? Do you feel your butt muscles holding the leg as high as it can go? You can test this by lifting the leg off the barre without letting the back work or move forward at all. Just an inch, only the leg moves.

Hold the leg there, feeling the back of the leg (hamstrings) and butt (hip extensors) holding it. Put the leg down and pick it up 10 times, just an inch. Gradually work up to 20 times.

Here’s an extension of that exercise. Get placed like above. Do a demi plie, allowing your back to move forward as needed, but staying upright in your upper back. Lift the leg just off the barre and come up from the plie, holding the leg in position. Do this as many times as you can.

Always relax and stretch everything again after such a strenuous exercise. Tension leads to poor muscle tone=loss of strength.

For abdominals, lying down with perhaps a small rolled towel under your neck, super-slow motion pull ups are very effective. If you count three real seconds for the first inch of movement, and pull up slowly to count to ten; then, 3 real seconds for your first inch back down, and getting down on the tenth count – don’t relax! Repeat twice more before you rest back. That’s all! Only three times. You’ll feel those muscles really working. Breathe throughout – put one hand behind your neck if you feel a lot of strain (most do) and let the other hand reach out toward your knees. You only do this once or twice a week.

Here’s a wonderful stretch to oppose all that work – some call it a bow – it’s a yoga exercise. Lying on your stomach, reach back and grab your ankles – then lift up your feet and hands toward the ceiling and your body will make a bow shape. This will stretch those abs (including the psoas) and also stretch across your chest and the shoulder area. Don’t force to the point of pain – just enjoy a lovely stretch. You can stretch your back the other way by hanging over a large physio ball and just relaxing.

The above routines are very rigorous. If you do class daily I would only do these all, twice a week on top of everything else. If you do class two or three times a week, I would do them on those days (2 of them) because you are warmed up enough. But not two days in a row.

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Body Building Routine

What routine or regime you select is dependent on several factors, age, sex, goals and overall physical fitness. There is no such thing as “one routine fits all.”

Without getting too technical for purposes of our overview here, let’s take a very simple, straightforward approach.

Generally speaking, it is recommended to do three sets of ten repetitions on each exercise you select. Beginners need to stick to a routine for at least 3 months of regular training. During this time it is important to follow a plan of good diet and nutrition. The recipes found elsewhere in this document are a great place to start.

Whatever exercises you plan to follow, you should always start off by warming up. Warm up exercises should be aerobic in nature which should include running on the treadmill, jogging, or skipping for a period of about 10-15 minutes. The overall warm up time should last between 15-20 minutes. Always remember that a warmed up body responds faster and there is less chance of injury (like muscle catch, tear, pull, etc). Warm up results in an increase in the pulse and the heart- rate.

Many factors go in to the finalization of the routine for a bodybuilder, such as the current health condition, the goal and the number of days in a week the bodybuilder is going to visit the gym.

For example, if the bodybuilder visits the gym 6 days a week, then the schedule will be of one kind. Whereas, if the bodybuilder works out three times a week, then the schedule is likely to be more intense.

However do keep in mind that no schedule should be for a long term. The long term goal should be broken down in to short and mid term targets – and the routine should be devised accordingly. Thus one short term schedule may be for 3 days a week followed by a 6 day week routine, depending on the condition and the rate of development/growth.

A good beginner routine might be to start off using a bar that is light enough to handle comfortably. Don’t begin by using equipment that is not appropriate for a beginner. The only thing that may result is an overall feeling that exercise is “too hard.” Work up to your routine gradually.

A beginner’s session should initially cover the major muscle groups. Start off with the two hands barbell press. This is productive for developing the upper and lower arms, shoulders and back. Because it isn’t the easiest exercise it should begin first when strength is at the highest. This exercise is intended for the deltoids and triceps.

A second exercise might be the two hands curl with barbell. This will work the biceps situated at the front of the arms, in contrast to the triceps at the back of the arms exercised earlier. The biceps is conventionally the muscle which all desire to develop and is usually already one of the beginner’s strongest.

A third exercise to consider is the bench press. The lift lies on the back and is handed the bar which is then lowered to the chest. This exercise primarily works the pectorals but also exercises the triceps and deltoids like the first exercise.

The fourth exercise is upright rowing where the barbell is raised with a narrow hand spacing to the region of the chin, lowered to arms’ length and the movement repeated. This is generally for the trapezius muscles (which lie between the neck and the shoulder socket on top of the shoulders)- so a different muscle is targeted this time.

There are many sources available to help you determine what “routine” is best for you. Here is one that we found, but be aware that it isn’t the only option available nor the only one you should use. Let us see how a 5 day week routine might look:


Behind Neck Shoulder Press: 4 sets 6-10 reps

Upright Row: 4 sets 6-10 repetitions

Incline Dumbbell Press: 4 sets 6-10 reps

Bench Press: 4 sets 6-10 repetitions

Crunches: 3 sets 6-10 reps


Close Grip Lat Pull down: 4 sets 6-10 reps

Close Grip Seated Pulley Row: 4 sets 6-10 repetitions

Seated Calf Raise: 4 sets 6-10 reps

Reverse Wrist Curl: 4 sets 6-10 repetitions


Squats: 5 sets 6-10 reps

Leg Press: 5 sets 6-10 reps

Leg Curl: 4 sets 6-10 reps


Close Grip Bench Press: 4 sets 6-10 repetitions

Tricep Dip: 4 sets 6-10 reps

Dumbbell Shrug: 4 sets 6-10 repetitions

Standing Calf Raise: 4 sets 6-10 reps


Pull Ups: 4 sets 6-10 reps

E-Z Bar Curl: 4 sets 6-10 repetitions

Hammer Curl 4 sets 6-10 reps

Crunches: (with weight) 4 sets 6-10 repetitions

As we said, there are a number of training programs available for bodybuilders and this is just one.

There are other factors to look at before selecting one for yourself. Let’s explore them:

Has the program been experimentally tested?

Are there specific goals, training loads, progressive monitoring and recovery periods in the program routine?

Does the program specify what types of people are eligible for it?

Only after going through them should the bodybuilder enroll for the routines of such a program.

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The Absolute Quickest Way to Gain Weight – Serious Business

Let’s not waste any time: what exactly is the quickest way to gain weight? To put it simply, just eat more than your body can metabolize and you’ll gain weight. If you’re naturally thin then chances are you have a fast metabolic rate (or metabolism), meaning you’ll have to eat a lot of calories every day in order for weight gain to occur. But wait a minute, we don’t want to gain just any weight, we want to put on muscle baby! It’s that muscle mass that the chicks dig, so that’s what we’re aiming for.

So how do we get our bodies to store those extra calories we consume as muscle and not body fat? I know what you’re thinking: “I’ve just got to get to the gym, lift those weights, pump iron like all the big guys do”. Well, you’d be right, but that’s not the whole story.

The problem is your situation is different from those ‘muscle men’ you probably idolize. Their genetics are different from yours: their natural hormonal balance makes them prone to being muscular from the start, and their metabolisms are typically slower than yours. Because of these complications you need to employ a much more specific strategy than the one which works for them.

Try this: train your muscles to hypertrophy with relatively short sets of 8-10 reps per muscle group. We’re talking about a full body workout here. Then get a lot of rest in the following two days, exerting yourself as little as possible, and eating large, frequent, balanced meals. Remember, muscle growth occurs after you train and not during. It’s almost always the post-workout strategy which hard gainers get wrong, ruining their plans to gain weight for good. You won’t have this problem though, as you’ll reach hypertrophy while expending the smallest amount of energy, and you’ll follow-up your workouts properly to boot.

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Most Common Workout Mistakes

According to doctors, workouts may help you reduce your risk of a lot of health conditions, such as cancer, depression and heart attacks. Aside from this, workouts make you stronger both physically and mentally. If you are working out without the help of a good fitness trainer, you are more prone to common workout mistakes. Here are 5 of those mistakes that you should avoid.

1. Workout goals

What are your workout goals? No matter what you want to achieve by working out, your workout sessions should consist of three stages: warm-up, exercise and the stretch-out stage.

Most people focus on the second phase, which is a mistake. Starting your workouts phase without warming up your body first is a bad idea. If you don’t warm up before a workout session, you may end up hurting your muscles. The stretch-out phase is equally important.

2. Not Warming-up Before Each Session

With the warm-up stage, you are informing your nervous system of the physical stress it is going to go through. This stage will help your body prevent premature fatigue and skipped heartbeats.

The warm-up phase is more important if you are going to do some high interval intensity training exercises like CrossFit or sprinting. Even if you are going to do a workout of moderate intensity, you should warm up as it will get your blood flowing throughout your body.

3. Doing The Exercises The Wrong Way

After box jumping or deadlifts, some people complain about pain in their lower backs. Some people think that it is muscle soreness and shouldn’t be taken as something serious. However, the thing is that you should learn to differentiate between muscle soreness and joint pain.

Mostly, joint pain may occur if you do an exercise the wrong way. It may also lead to injury in some cases. Therefore, it is important that you get some guidance from a fitness trainer.

4. Sticking to the Same Type of Exercises

Do you find your workouts boring? If so, it’s time for you to change our workout plan. Doing the same movements over and over again may make it harder for you to get your desired results.

For instance, if you do jogging on a daily basis, you should change your route. Or you can increase or decrease your speed for a change.

5. Ignoring Other Body Parts

The human body is not a simple machine. It functions on different levels at the same time. Therefore, you should do workouts that will work multiple areas of your body. Focusing on the same parts may cause your body to lose balance. As a result, your body gets weaker and you don’t see the desired results.

Therefore, we suggest that you choose a set of exercises that will work all of the important parts of your body that people usually ignore.

So, these are some common workout mistakes that most people make. If you don’t want to end up hurting yourself while working out, we suggest that you avoid these mistakes. Hopefully, now you will be able to get the most out of your exercises.

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If You Are Going to Take Lycopene Supplement, Please Consider These Facts First


Before starting to take lycopene supplement, it is useful to take stock and think through a few things. To be able to do this in a systematic way, one can group the issues to consider as follows:

What Benefits Can I Expect?

The benefits that one might expect from supplementing one’s lycopene intake include:

Effects against aging: Lycopene is an antioxidant on steroids! It is way more powerful than Vitamin E. Having antioxidants available helps the body deal with oxidants which damage cells, tissues and DNA and can result in premature aging.

Effects against cancer: Several studies have suggested that high lycopene levels reduce the risk of prostate cancer. However the jury is still out on the activity against prostate cancer as other studies have not been able to confirm this.

Effects against chronic disease: There are suggestions that this compound may have an effect against chronic diseases such as coronary heart disease.

How Shall I Take It?

There are at least a couple of options for getting the required intake.

Through diet and food: The richest plant source is a South East Asian fruit called gac. However, in the United States our commonest source is ripe tomatoes or their derivatives such as tomato puree, tomato juice, dried tomatoes etc. Other sources are, water melon, pink grapefruit, pink guava, papaya, red bell pepper, seabuckthorne, wolfberry and rosehip.

As part of a multivitamin containing lycopene supplements: There are numerous places where one can obtain these supplements over the counter. It is also possible to source it online from reputable suppliers.

Keeping to a diet rich in lycopene is well recommended but if it becomes the only source then one must remember that this compound is only soluble in organic solvents such as oil but not in water. This would suggest having oily meals which has its own risks in terms of the calories taken in and risks to the heart.

One can have better control by sourcing the nutrient via nutritional supplements especially as the ingredient amount is known and one can choose the supplement that is better formulated to meet their needs e.g. men, women or children.

Where Shall I Get My Supply From?

There are many suppliers out there and one should give this some thought. The short answer is to use a reputable supplier. Some of the criteria one can use to make this judgment are:

What sort of ingredients do they use? You should only choose a supplier who uses high quality ingredients preferably to the same standard as in pharmaceutical manufacturing.

How do they source their ingredients? Choose a supplier who uses natural ingredients. Some of the cheaper supplements contain ingredients that have been manufactured from petrochemicals and contain impurities.

Do their supplements have enteric coating? This is a neutral polymer coating placed around the capsule to protect it from stomach acids. This ensures that it gets to the upper intestine where the supplement nutrients can be properly absorbed.

Will I Suffer Adverse Effects?

This is an important consideration but so far there are no known adverse effects from taking lycopene other than from excessive intake. The cases that have been reported are of colored skin and elevated blood levels after excessive intake but they resolved normally as soon as it was withdrawn.

Choosing your lycopene supplement means much more than what I have outlined here and there are products that I am aware of that pass these criteria with flying colors. If you are concerned with your health and well-being then please visit my website for an opportunity to learn a whole lot more.

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How Long After a Training Session, Do Muscles Continue to Grow?

Muscle hypertrophy, it sounds like an avoidable disorder, but it’s exactly what you want to achieve when you implement resistance training into your workouts. Hypertrophy is the increase in mass and girth of your existing muscle cells. It is a complex process activated by catalysts including: resistance of force, intensity, duration and frequency of workouts and the recovery period after workouts. During and after training sessions your muscles undergo the beginnings of growth but must also have time for recuperation, otherwise you experience muscle weakening from overuse.

Growth prompting changes to your muscle tissue is triggered during your workout within two to four hours and continues for up to 24 hours. The length of time muscle growth sustains depends on the training session intensity, duration and trauma caused to the muscle cells.

Essentially, during your workout the muscle cell organelles are subject to slight tears, which activate surrounding muscle cells outside of the muscle fiber. The satellite cells begin to proliferate, or grow and divide, to repair the injury site. Muscle fibers fuse as part of the healing process and then form new myofibrils, or threads of the muscle fiber. Myofibrils increase in density and permit the initially injured muscle fiber to allow in more protein for building muscle mass. This process is called muscle protein synthesis.

Muscle protein synthesis plays a crucial part in completing the growth process of muscles from a singular workout session. Specifically, muscle growth only occurs when the rate of muscle protein synthesis exceeds the rate of muscle protein breakdown. At the most basic level, this means your workout has to cause efficient muscle tearing through resistance and force to allow existing muscle cell protein to breakdown rapidly. However, muscles can only repair and grow if new protein is introduced to the body during a sufficient window occurring in this cellular process.

A single intense set of high-weight repetitions can prompt muscle growth but you might never see the results if you do not continue engaging in consistent training. As important as the intensity and frequency of your workouts are, equally is the importance of recovery or recuperation time between workouts. Within two hours of your training session, consume a protein-filled snack to prompt muscle protein synthesis. You should also avoid working the same muscle group two days in a row. A day of rest in between muscle groups is adequate for prompting those biceps to grow from pebbles in to big old rocks.

Skeletal muscle such as that you are trying to bulk is extremely resilient and adaptive but this can lead to mass gaining plateaus. Hitting the muscle bulking slump is easily overcome by traumatizing your muscles in a new and different way. Simply boost your weight but lower your reps or change up your routine. Avoid ceasing your training sessions altogether because this can delay the progress from the efforts you have put in and force you to over-train the next time you attempt to replenish your workout.

If you are new to muscle bulking you will likely see relatively rapid muscle growth results. Keep in mind that proper form, consistent training and nutrition are important components of a comprehensive workout. With time persistent efforts lend to quality gains and increased muscular strength.

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Janitorial Services – Janitor Safety Tips

When you work for janitorial services, you could work in schools, factories, hospitals, or offices. The job can be hard and does require a lot of stamina. Hazards can also be associated with being a janitor. Working as a janitor for a janitorial service, you are subjected to various chemical and physical hazards. This can include lifting things on a constant basis, using heavy equipment for cleaning, bending, stooping, being on your feet for eight hours a day, using strong chemicals for cleaning purposes, and more. Any of these hazards can lead to a severe injury and could cause life-long injury.

To help minimize the risks of accidents and hazards a janitorial service should hold training sessions and go over what a janitor can do to work safely. This includes:

• A very common job for a janitor is lifting heavy equipment. To escape muscle sprains and back injuries make sure that you use proper lifting techniques. When lifting heavy things bend your knees and lift from the floor making sure that you avoid turning and twisting your back.

• To relieve stress from continuous work take short breaks

• If you are working with someone and have to lift heavy equipment ask the person working with you to help so you do not have to carry the entire load alone. It could adversely affect your body and cause an injury. You should also have on a lift belt when you have to lift a heavy load on your own or with someone else.

• Make sure that the shoes you are wearing are comfortable and have slip proof rubber soles to get a proper grip on the floor, especially if it is wet because you may have floors to mop.

• Most janitors have carts that carry their equipment like mops, brooms, dust rags, cleaners, etc. Make sure that they are in good condition and roll smoothly across the floors. If there is a wobbly wheel or other problems with the cart that you let your janitorial service know so it can be fixed. When pushing them lean forward so it makes pushing them easier. Take time to stretch after pushing the cart so you do not get kinks in your back or cause a back strain from pushing the cart too much.

• One of the main duties is cleaning the floors. It can be mopping or vacuuming the floor. Be sure that when cleaning the floor that you maintain proper body posture. When mopping make sure that the handle is held tightly and that it is done in a rhythmical motion to avoid tiring.

• When taking out the trash, cleaning the bathrooms, and messing with chemicals and cleaners wear rubber gloves to protect your hands.

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Is Weight Gain A Side Effect Of The New Hepatitis C Treatment?

Hepatitis C has long been a disease for which humanity had no effective cure. The well-known treatment standard with interferon was only successful in around 50% of cases. In 2013, a new drug under the trade name Sovaldi was introduced to the US market. With above 95% success rate the new drug changed the game and transformed Hepatitis C into an easily treatable liver disease.

What is more, Gilead added 90 mg of ledipasvir, a NS5A inhibitor, to existing 400 mg sofosbuvir formulation in Sovaldi. The newly created drug is named Harvoni and it is currently the most successful Hepatitis C treatment available.

Harvoni side effects

No drug is without side effect and even Harvoni is not an exception. The most frequent ones are headaches (20%) and fatigue (18%), followed by diarrhea and nausea. All these side effects were discovered during clinical trials and patients should expect some of them during the standard 12-week treatment.

However, more and more Hepatitis C patients are experiencing weight gain as a side effect of the treatment. In some cases, patients put up no less than 30 pounds in as little as 12 weeks. Is the new treatment stimulating weight gain?

Why are Hepatitis C patients gaining weight?

The treatment is most probably not a direct cause for weight gain. Nonetheless, there are two factors that can influence body mass increase during the 12-week regimen:

  1. Headaches and fatigue decrease physical activity
  2. Immune system is burning muscle tissue to fight off the disease

Normal physical activity is very important when it comes to weight maintenance. Even simple tasks such as cleaning or walking through the mall burn calories and little by little these calories add up. However, when being treated for Hepatitis C, headaches and fatigue usually prevent patients from performing those tasks. On the other hand, people on Harvoni usually find less time and motivation to prepare healthy meals. When suffering from a headache, taking snacks out of the fridge is much easier than making a healthy homemade meal. This adds to the calories being consumed and contributes to weight gain.

Nonetheless, consuming food is vital for fighting off the disease. While on treatment, the immune system is in hyper-drive and is in need of additional energy to construct antibodies against Hepatitis C virus. Antibodies are created out of proteins. This is why it is very important to consume a sufficient amount of protein while on treatment. Otherwise, the body in need of protein will start burning off valuable muscle mass in order to obtain the necessary building block for the immune system.

Both effects add up and influence weight gain. The important thing to know is that patients on treatment must eat in order to keep their immune system healthy. It is true that this will, in turn, increase their body weight. The primary focus of the treatment is still to cure Hepatitis C.

Get energy from fat tissue

The most brilliant way of getting the energy to fuel your immune system is by burning of excess fat. Most of us have fat on the stomach and thighs. This fat can be used to support our immune system. The added benefit is that you will not gain weight on Harvoni treatment. Not only this, many people report losing weight when being on a right fat burning program.

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