Tru Fitness

Times are tough right now but your health still matters. To make changes, the best thing you can control is your consistent effort,day in and day out. Some nice points in this article!

"Here's an uncomfortable reality: Your program isn't the problem – your inconsistent and lackluster commitment to the program is the problem. Put another way, if you expect to make dramatic changes over the next year, you'll need to modify your behavior."

Reboot Yourself to Make More Progress | T Nation These training and diet strategies will serve as a personal reboot and have you in a whole different place, physique-wise, one year from now.

Depending on your experience and specific goals, it is typically recommended to get lean first prior to focusing a purely muscle building phase. Now if you have never exercised before or have taken a long break from consistent weight training, then you will be able to put on some muscle and lose fat at the same time if you follow a consistent eating plan.

Kathryn decuded to go a bit heavier today with my encouragement.

https://www.youtube.com/watch?v=fRKe8VNNw6w&feature=youtu.be

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Weekend cheats can mess up your whole week’s progress. - ATP LAB Some people tend to believe that as long as they train hard all week, they can go crazy on weekends and eat whatever they feel like. The problem is that as they go overboard on the weekends, they actually even out the calories. All the hard work they do during the week just goes to …

https://foodrevolution.org/blog/food-and-health/is-it-possible-to-eat-too-much-fruit/

Fruit Has Fantastic Health Benefits, But Can You Eat Too Much Fruit? Fruit has fantastic health benefits, but can you eat too much fruit? How much fruit is too much? And what about fruit for diabetics? See what science says.

If born in 1990, you are now double the risk of colon cancer compared to those born in 1950. What changed? Toxins in the environment. High intake of convenient processed foods. Reduced intake of fruits and vegetables.

Study Finds Sharp Rise in Colon Cancer and Re**al Cancer Rates Among Young Adults A study led by American Cancer Society researchers finds that new cases of colon cancer and re**al cancer are occurring at an increasing rate among young and middle-aged adults in the US.

It may not feel like news when scientists uncover more evidence that fruits and vegetables are healthy. But Americans seem to need every shred of science to convince them to eat them. Despite reams of research backing up a plant-heavy diet for overall health and for a healthy weight, fewer than one in five adults eat enough of them, according to recent federal data.

In a study published today in The BMJ, researchers found that one little-understood group of compounds—flavonoids—might be partly responsible for the weight-loss power of produce. The researchers looked at up to 24 years’ worth of data from 124,000 people in the U.S. The people in the data set, who were ages 27 to 65, had reported their weight every two years and their diet every four years between 1986 and 2011.

The Fruits and Vegetables Most Linked To Weight Loss Deep red produce is associated with the most weight loss

Metabolism, RMR, TDEE, TEF. Oh my! Want to know exactly what “metabolism” is? Find out here.

What is Metabolism? | Tru Fitness and Health This word "metabolism" is thrown around a lot these days. You know that if yours is too slow you might gain weight. But what exactly does this all mean

"A review published in The Journal of the American Osteopathic Association found Vitamin D can't be metabolized without sufficient magnesium levels, meaning Vitamin D remains stored and inactive for as many as 50 percent of Americans.

"People are taking Vitamin D supplements but don't realize how it gets metabolized. Without magnesium, Vitamin D is not really useful or safe," says study co-author Mohammed S. Razzaque, MBBS, PhD, a professor of pathology at Lake Erie College of Osteopathic Medicine.

Razzaque explains that consumption of Vitamin D supplements can increase a person's calcium and phosphate levels even if they remain Vitamin D deficient. The problem is people may suffer from vascular calcification if their magnesium levels aren't high enough to prevent the complication..."

Low magnesium levels make vitamin D ineffective: Up to 50 percent of US population is magnesium deficient Vitamin D can't be metabolized without sufficient magnesium levels, meaning Vitamin D remains stored and inactive for as many as 50 percent of Americans. In addition, Vitamin D supplements can increase a person's calcium and phosphate levels even while they remain Vitamin D deficient. People may suf...