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Remember, muscle weighs three times as much as the identical volume of fat. In other words, if you replaced all your fat with an equal weight in muscle, al-though you would not lose a single ounce according to the scale, you would still lose two-thirds of your volume. Who cares what you weigh’

Our skin acts as a physical barrier between us and the outside world. It is our first line of defense against insect bites, burns, infectious agents, radiation, allergens, sharp objects, blunt force, friction, and countless other potentially damaging assaults. Although our muscles must also contend with many of these same dangers, the greatest source of muscle trauma is actually muscle use.

We have learned that salt in food leads to calcium losses that contribute to fragile bones, osteoporosis, weight gain, hypertension, heart disease, and heart attack. For proper calcium utilization, there must be a balanced intake of magnesium. Because the Western diet contains roughly three to four times the healthy ratio of calcium to magnesium, calcium supplementation should always be accompanied by magnesium supplementation.

With the exception of legumes (peas, beans, and peanuts), dried, canned, and jarred fruits and vegetables should be avoided because these processes increase the glycemic index of the food item. Moreover, the processing and preserving techniques that make canning possible destroy nutrients and often involve the addition of unhealthy amounts of sodium.

Anthropologists believe that our hasty shift to a grain based diet, for which we were genetically ill prepared, lies at the root of many modern degenerative diseases, as well as the deterioration of our muscle mass in favor of fat storage. For starters, grains lack many essential vitamins and minerals. Moreover, certain components of many cereal grains interfere with the absorption of other vital nutrients.

As a fatty acid subclass, saturated fat has undergone conspicuous vilification over the past thirty years because of its alleged connection to obesity and heart disease. Although a diet that is high in saturated fat may raise total cholesterol, some researchers contend that there is little direct evidence linking saturated fat to either weight gain or heart disease. According to several extensive reviews of existing research data, statistically speaking, saturated fat does not appear to make us flabbier, nor does it appear to raise our risk for a cardiac event.

It’s surprisingly easy to apply the healthy eating guidelines you’ve learned over the past weeks to restaurant situations: Ask your server not to bring any complimentary bread, rolls, chips, or fried noodles prior to your meal. If they’re not there in the first place, you won’t be tempted to eat them while you’re waiting for your order.

So what’s going on’ Well, every single component of life sustaining homeostasis is inextricably linked to every other. It stands to reason that calcium affects a myriad of physiological processes, and that its healthful consumption relies on countless factors. Perhaps now would be a good time to consult the great reality check.

It’s normal to feel somewhat stiff and sore after challenging your muscles with novel movements. By your third or fourth training session, you should no longer experience muscle soreness the day after your workout. In the meantime, take it easy while your body acclimates to the routine.

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