Dr Suresh’s advice for people returning to gyms

Although gyms have not reopened yet, things are certainly not as how they used to be and we have to get used to the new rules of working out in public. Gone are the days when we could just stroll in the gym and do whatever we wanted in a carefree way. No, in post-corona times, we must adhere to the new rules of the gym, set out by governments, doctors and fitness experts.

1.The virus can exist on surfaces for over a week so only take the essentials to your gym sessions.

2.keeping your gym gear to the minimum and to “come to the gym in your gym clothes, avoid changing at the gym. Leave any bags you may have in the car, or at home if possible.

3.Bringing your own supplies is also recommended: keep you workout shoes separately in your gym bag and make sure you bring your own water bottles and avoid using the communal water fountains.

4.Wearing gym gloves is also recommended as it makes you less likely you’ll accidentally touch your face.

5.Its important being vigilant and keeping a low profile when working out in the gym in post-corona times.

6.Be sure to bring your own towel to wipe away the sweat to stop any unwanted sweat from flying all over the place.

7.Make sure that you use hand sanitizer in between using different pieces of equipment.

8.Have an organised structure for your workouts.

9.Don’t get frustrated with the gym staff if there are longer waits for equipment or limits on classes.

10.Some gyms have apps that let you check how many people are present, I would really recommend using these features if your gym has them. If not, avoid the peak times.

11.Also recommends taking breaks from the gym every couple of days to avoid injury. Development will be progressive and you don’t want to jump straight back into a full and intense routine.

12.Also suggests alternating between exercising at home and at the gym to further reduce risk of infection. “If you like to do cardio at the gym, go to the park instead. If you enjoy cycling, perhaps consider investing in a bike. There’s also plenty of strength exercises you can do at home that don’t require equipment.

13.Once back home after your session, you might want to clean your clothes/bags and yourself too by jumping into the shower (you don’t have to wash your clothes in the shower). As Dr Suresh says, “Remove your gym clothes and put them on a high temperature wash. You might also want to wipe down your phone with something like an alcohol wipe. Lastly, shower. Do this as you normally would. Make sure you wash all surfaces of the skin gently with warm water and soap.

14.Finally just chill and get used to post corona life.

Source : fiitnessplus

Strength and Conditioning Practices That Are Over hyped

Every year, we see old bad ideas repackaged as new ideas, and new ideas that just are not true. Strength and conditioning is a big market for education, and many promote borderline ideas (with good intensions) that just don’t pass the test of time. A number of good ideas look great on paper because they are linked to science, but they are not backed by science. Several ideas and concepts in sports training are worth pursuing, but putting too much effort into the minor details is beyond foolish—it’s just not productive.

Get In Get Fit
Get In Get Fit

In this article, I cover few concepts that are good to know, but not worth your time to worry about. Training principles are about steady rules that help athletes develop, not ways to glamorize training sessions to the point that they’re more hype than substance. Again, I believe that all the methods below have value and I use them in DRS training, but if we are making 1-3% improvements a year, what can be said for the value from minor components of those training elements?

How I Chose the List of Hyped Theories

These topics are not areas that I don’t like; in fact, I address each training theory and believe that these areas have important value. My main problem is that the topics have reached rock star status in training without really delivering much more than a secondary benefit. A fear of mine is that you will see this as a list of myths, rather than a list of very small variables that have an overinflated importance in performance training or rehabilitation.

This is not a Top 10 list either—it’s just a group of ideas that seem to linger too long in social media debates and get way too much attention in coaching education. All of the topics are important to read more about and actually use in training and rehabilitation, but not get too crazy or excited about. Again, I believe in the details and value of the concepts below; I just don’t want the expectations to be so high that when they fail to be magic, coaches no longer value the methodologies.

My suggestion is to read my take on the topics and be honest with yourself: Do you like the theories because they fit your own biases or agendas, or do they deliver a massive advantage or result? Other ideas and concepts could be on this list—like suspension training, animal flow routines, and whatever the flavor of the month is with stretching—but here are my few concepts for now.

Corrective Exercises

I am amazed at the number of coaches who poke fun at corrective exercises but still do them, just with different naming conventions, and who have spent years promoting them as part of their screening solutions. Exercises or training programs are the points of connection for change. What we saw more than a decade ago was regurgitating physical therapy exercises from rehabilitation into a prevention option or a “fix” for problems that may not have existed in the first place.

Most of the corrections consisted of getting a muscle to work better, teaching a motion that was a “movement impairment,” or acting in a way to restore posture. So far, most of the exercises simply wasted time and turned rugged athletes that were fine into mentally frail patients. Now the new normal is to use conventional training in a clever way so it’s a corrective process.

The primary issues with corrective exercises is that they are low in load, low in usefulness, and based on a faulty interpretation of the evaluation of athlete movement. Dysfunctional patterns are easy to find if they are new movements to an athlete, but give an athlete a few tries to learn a body motion and the “faults” will likely change. It’s not that the athlete was dysfunctional to begin with; it’s most likely the screening was just a foreign or odd movement they hadn’t rehearsed before and it looked awkward.

I was duped years ago into believing that wall slides were an insurance policy for shoulder health. The exercise was great in theory, but it was just a strict bodybuilding movement without loading.

Core Training and Stabilization Training

I wrote one article on core training to save everyone a lot of money and time. I have spent 5 lakh since the 2000 year on training education, and the core was one of the biggest wastes of money and still haunts me. If I could do it over, I would spend most of the education money I wasted on core to simply go on vacation and visit coaches. Still, today we see massive amounts of videos and manuals on how to train the core, and the sad truth is that the market is still ripe for the taking. I am not saying don’t invest in core training, I just want to make sure your expectations aren’t out of control.

The biggest issue I have with core training is not the increase of core exercises, as variety is the spice of life—it’s that it over promises to reduce injuries and increase performance. If the experts simply said that they were sharing a refinement to address some of the needs of training, I would be fine, but they are just changing the notes to the same song.

Today, breathing is the new core training, and we see countless athletes blowing up balloons yet still blowing out their ACLs. Conversely, not working on the diaphragm if it’s truly dysfunctional is negligent as well. Bashing respiration education without evaluating an athlete is just as bad as making breathing training look like it’s a panacea.

I was convinced that the core was sacred and the center of priorities, but the truth is that our body was designed well. Direct work may just be excessively redundant due to the fact great training usually recruits the core without having to apply more training. My word of advice is to have a few routines that develop core qualities, use options that maintain the athlete’s improvement, add in a few exercises for variety, and leave the hype alone.

Exotic Conditioning Principles

Ten years ago, a focus on energy system development morphed into a near-mystical realm of voodoo physiology. Soon coaches believed they were seeing adaptations to the mitochondria, capillaries, and even the heart wall. I believe the science because the textbooks said the adaptations occurred, but the issue is that the workouts were not hard or long enough to elicit those changes.

Coaches presented four weeks of conditioning and these “blocks” were labeled “Cardiac Development Phase” and other wonderful names, but 8-10 sessions of running can’t turn a high school kid into an aerobic machine. During the same time, the awareness and popularity of heart rate variability started to grow, and soon everyone was overdosing on aerobic conditioning and expecting to build monsters. The results were not there, and we are back to doing junk circuits, fatigue repeat sprints, or long trail runs that are supposed to be spiritual.

Today, we still have issues with conditioning being a little bit raw and confusing, but the good news is that the “energy system” myths are being squashed, thanks to great resources like  researcher blogs  and other . While I love distance events and road cycling, coaches are more interested in supporting power with conditioning than following guidelines for endurance sports. Simple field testing, basic running programs, and solid practice design for team sports are the name of the game. Don’t be lured into thinking someone is doing something special when they are likely just slightly more experienced and skilled.

Overzealous Barefoot Training

I use minimalist shoes and do barefoot warm-downs, but this is extremely limited in dose and duration. There have been fractures, overuse syndromes, and a general lack of performance changes since all the books and experts pontificated the wrong message. Yes, we are born barefoot and our ancestors likely went barefoot, but walking around outside in the wild is far different than doing plyometrics and sprints with oversized NBA players now.

Besides barefoot running and other locomotive activities, just walking around barefoot and doing exercises in the gym as some sort of passive corrective osmosis were also promoted. The same people who wanted us to do wall slides also wanted us to walk around barefoot, and some teams who didn’t do their due diligence on cleaning the locker rooms and facilities discovered that staph infections can ruin seasons and careers. Barefoot activities in the woods may be a different story, but in a congested area, it was simply an accident waiting to happen.

The truth is that the barefoot training hype was unable to live up to the promises made, and now everyone seems to have moved on to whatever the top apparel companies are selling. Injuries are possible with barefoot training, so do it with caution as it’s not something you should jump into.

Activation of Gluteal Muscles

The best example of poor scientific understanding was the decade of glute activation, starting in the early 2005s when firing muscles was all the rage. What happened was simple: Coaches looked at some research and simply couldn’t connect the findings properly into training. They ended up doing isometric bridging to the glutes to solve problems that were just a function of bad training, rather than the absence of magical exercises. True, the development of gluteal muscles is harder to accomplish than, say, the quadriceps, but if you are going to solve problems, a focus on heavy training is much better than fluffy “correctives.”

Activation exercises, and specifically the glute bridge, were some of the biggest wild goose chases in sports training. You can make the argument that it was the gateway drug to barbell posterior chain training, but for years, coaches kept putting the same recipe in, and expecting the same dish every time.

Activation was probably the result of coaches reading the wrong  article and thinking that aligning a single round double leg bridge would “neurologically charge” the glutes for the duration of the training session, similar to drinking caffeine. However, the effects were local to one muscle group. Like potentiation, the expectations were that the athlete had to “turn on” the muscle group and that lifestyle factors would turn the muscles off, like sitting in a car.

There are many options in training the glutes and other posterior chain muscles, but the idea of a quick fix faded. I am not sure if activation is dead or if it’s been reinvented, but the concept is a failed solution to a problem that may never have existed, except in the weak and untrained.

Trendy Isometrics

I believe isometric training has value, but not to the point that it triggers massive gains in strength and size uniquely. Isometric contraction exercises, known as “tension training,” were huge during the 1940s. As barbells and other solutions grew in popularity, the interest in isometrics shrank to just planks and other abdominal training.

In the early 2005s, isometrics made a comeback due to several popular coaches promoting near-impossible results, and after a few years of YouTube and seminar tours, the influx of isometric exercises became the hot way to train. For years, split lunges for super long hold times became the fashionable exercise, and we even saw dangerous bench press methods proliferate as well.

The addiction to extreme isometrics is a classic case of an old idea resurfacing with a twist—usually a more demanding component with a few tweaks for marketing and sizzle. Isometric training is a valuable tool, but like any modality its contribution is a small percentage of the entire program, not the backbone of a system.

Isometrics, along with DRS, is now gaining ground. It is important to know that the right education ensures it’s not an overdose, but the right amount of time under tension. Isometrics is again growing in interest because of triphasic training, but instead of being a focal point, it’s a part of the process.

Mobility Routines

Flexibility and mobility training are parts of preparing for sport, but since the mid-2000s we have seen a rise in self-mobility that goes beyond addressing a need and into promoting a falsehood. Mobility is about restoring the range of motion in a joint with care and intelligence; it’s not something you do arbitrarily because you see drills or movements on a YouTube channel. For the record, I do think a therapist should sometimes assign self-care, but this can’t be scaled effectively or done without the presence of a coach.

From what I have experienced, we are now seeing a rise in “Mobility Gone Wild,” with joints that are inflamed and permanently damaged due to excessive joint manipulation and aggressive self-treatment. It’s not that joint mobility is a massive risk or not worth doing—it’s just that the wrong information placed at the wrong time is not terribly effective.

Hip labrums, upper spines, elbows, and ankles are all areas that therapists are seeing more and more complaints about from athletes doing too much self-care. Most of the issue is that athletes equate pain with a lack of mobility, when the reality is that sometimes most of the referred pain is just overuse syndrome and inflammation creating discomfort, and overreacting makes the problem worse. When athletes let fear and emotion drive their self-diagnosis, contraindicated movements that actually cause real damage to joint surfaces become the bane and not the antidote.

Nearly every time an athlete felt tight, we looked at the training load and decided that a few days of pool workouts and easy training would restore their range of motion. Anatomy is the prime driver of the way a joint moves, not the inclusion of endless drills that resemble a corrective exercise. My suggestion is for you to work with a PT that is local and has expertise, rather than do everything on your own or prescribe too much therapeutic movement as a coach. If you are a sports medicine professional, hand out mobility exercises like you’re dispensing medication, as joint work isn’t the same as wellness activities like walking and recreational strength training.

Do Your Own Homework

Decide for yourself what you believe in, based on experience and evidence. Most of the concepts listed here are popular ideas that simply became a trend because of agendas. Some ideas are well-intentioned, but influencers took them too far with alleged importance and validity. Some ideas and concepts are viable options, but they are so minor in their impact that they are not worth the spotlight they are given. On the other hand, dismissing something entirely because there is not enough evidence in the research may just be the fault of science failing to understand the mechanisms to create a proper study on it.

In general, this list of topics is a great example that trends and hype don’t just occur in fashion, but in all professions and areas of our culture. Doing what is right for your athletes or your own training will sometimes seem rebellious because it’s easier to join the masses and follow the leader, but blind faith in the wrong direction is a lousy idea. Do what works and know how it works, and leave the trends for the fashion industry.

Source : DRS

How to lose fat and keep muscle

This is how to lose fat and keep muscle! Everybody is looking for muscle gains and wants to lose fat as fast as possible. It’s not easy, but it can be done!

At a basic level losing fat means burning more calories than we consume and most people think that dieting is the most important thing for achieving this objective. The truth is that restrictive dieting can also lead to muscle loss. You don’t always have to rely on a strict deficit to get the best results. It’s essential for you to know that the more muscle mass you have, the more calories your body needs. You have to eat quality calories to keep your muscle. You wanna know how to lose fat and keep muscle? Here are some rules for you to follow!


1. Eat good carbs. Carbs are “muscle-friendly” and you need them to fuel your heavy weight training and aerobic exercise. Carbs refill muscle glycogen and help you stay in a good mood. It’s very important for you not to feel deprived of foods containing carbohydrates. Make sure you also eat enough protein and good fats and have a well balanced diet.

2. Weight training is important. In fact, weight training is essential if you want to keep muscle and burn fat, so don’t hide away from the weights in your gym. If you are a beginner you’ll need to start easily and take advice from a DRS personal trainer.

3. Add at least 30 minutes of low-level cardio on your off-days. This will help you preserve muscle mass, will allow you to recover from your hard trainning sessions and will improve your metabolism.

4. Sleep enough. Sleep totally improves the quality of your life: it lowers stress responses, helps regulate the body composition and can help you burn more fat!

Source: fiitnessplus.com

Estrogen Rich Foods That Cause Testosterone Issues

In this article I’m going to talk about high estrogen foods you must avoid and also estrogen rich foods that can destroy your health and really cause major hormonal issues. There are a lot of things that people are eating today that are disrupting their hormones, causing estrogen to be high, causing progesterone to be low.

Some of the side effects of consuming too many estrogen rich foods are, for men, having more feminine characteristics, and for women, increased issues like hypothyroidism, autoimmune disease, chronic fatigue, and even ovarian cancer.


Estrogen Rich Foods To Avoid

I’m going to talk about the five estrogen rich foods and products you absolutely want to avoid, and then talk about a food here at the very end that you’ll want to add into your diet to help your body detox the excess estrogen.

The reason why these estrogen rich foods are an issue is because they’re called xenoestrogens. They increase estrogen in your body, or they act like estrogen, which again increases your risk of breast cancer and cervical cancer in women. And for men, major testosterone issues, impotence and other health issues.

1. Soy

So the first food that you want to avoid that contains way too much estrogen, or what are called xenoestrogens, is soy. Most of the soy products today, whether it is soy milk, soy protein powder, or just regular soy beans, are genetically modified. So consuming soy, which is a very high estrogen based food is something you want to avoid.

Now, soy started being consumed in large amounts years ago because it was so popular in Japan, but they consumed a different type of soy. It wasn’t the genetically modified soy that we consume today. It was a type of soy called natto, which is fermented soy beans. So it was loaded with probiotics, vitamin K2 and it didn’t have the same estrogen effects.

So again, soy: number one estrogen-rich food you’ve got to stay away from.

2. Sugar

Too many sugars and carbohydrates can increase estrogen in your body and lower progesterone. So eliminate the processed sugar. Get rid of grains in large amounts. If you’re consuming large grains, switch over to eating more fruits and vegetables.

Or if you want to eat grains, sprouted grains are a better option. But really balancing out those ratios, lowering your carb intake. Increasing your intake of healthy fats will also help naturally balance out and decrease excess estrogen in your body.

3+4. Conventional Meat And Dairy

Now, maybe the biggest offender of excess estrogen in your diet is consuming conventional meat and dairy products. In fact our average milk today contains 20 different chemicals and medications, including growth hormones like RBGH, as well as estradiol and other hormone-based medications.

So you go to your regular grocery store, pick up a gallon of milk with over 20 different medications and chemicals in it. All of these extra hormones and steroids in the milk supply will sky rocket your estrogen, and the same goes for the meat you eat.

If you are shopping on a budget, and you don’t have a lot of extra money to spend, if you’re going to invest in your health anywhere, make sure it’s on your meat. So eat grass-fed organic meat and raw organic dairy products, because if you’re eating those and they’re not organic, that’s going to increase your risk of all the things we talked about, from cancer to autoimmune disease to other neurological issues.

5. Avoid Plastic Containers

Stop drinking out of or eating a lot of things out of plastic containers that contain BPA, which stands for bisphenol-A. It’s a compound in plastics that’s known as an estrogen-mimicker or a phyto or a xenoestrogen. So stay away from the plastic bottles, especially when they’re heated.

If you leave a plastic bottle of water out in the sun, actually by about 90 to 100 times of those plastics will leach into the water. When you’re drinking those, those will get into your system, causing these hormonal-based problems.

Another thing along with plastic are teflon pans. In fact, when you heat up teflon pans, that heat actually increases PFLAs, which are also estrogen mimickers, by 400 times. So again, heating teflon pans, consuming things out of plastic bottles, another big no-no in things you absolutely want to avoid if you want to decrease estrogen.

Consume Cruciferous Vegetables

Obviously, we want to get rid of those foods and products. If you want to start detoxing your body of estrogen, there is a substance found in cruciferous vegetables called indole-3-carbinol. It starts out as a form of sulfur in your body, which has powerful detoxification properties.

So those cruciferous vegetables like broccoli, cauliflower, cabbage, brussel sprouts, kale, collard greens, these cruciferous vegetables will absolutely help your body detox.

There’s supplementing with milk thistle and dandelion, two other great things. So cruciferous vegetables, milk thistle are great to support your body and to detoxify it from excess estrogen. Get those estrogen-rich foods out of your diet and start eating more testosterone rich foods.

Source : fiitnessplus.com

7 Things To Stop Doing Immediately If You Want To Get Rid Of Back Pain!

Nowadays most of us have jobs that are in front of a computer and sitting a part of it. The way you sit and spent those working hours can bring about some health problems. One of those problems due to this is back pain related issues.


Many suffer from back pain if you are one of them you should do 7 things in order to improve your condition and get rid of back pain. These seven things will relieve you and let’s look in detail:

  1. Don’t Just Wait For Pain to Get Cured Automatically

Very often many neglect and sit tight for the torment to go away. Try not to prolong it any longer and visit a physical specialist or specialist instantly to advise you and give you proper treatment. You ought to begin the treatment as quickly as you can. Be aware that the pain won’t leave immediately it will take some time.

  1. Don’t Try Passive Treatments

From inactive medicines, for example warmth, ice or ultrasound, you will get brief relief. In any case, don’t attempt it before consulting or any advice from a doctor. There are numerous stances and self-care practices which claim to be effective. Allow your specialist to choose the practice and treatment for you. In this case don’t decide on your own because it can be dangerous if you have sciatica or back pain.

       3.  Repetitive Bending

The activity of forward bending is really a prime cause behind lower back torment, it expands the weight on your plate display in our back which prompts muscle torment. Subsequently, stay away from the redundant twisting and attempt to do the backward bending as much as you could reasonably do. In this way you’ll repair the harm brought about because of forward bending.

  1. Don’t Lift Heavy Items

“NO” to lifting heavy things as it can prompt low back agony. In the event that lifting plays a big part of your work then look forward to lift with some assist while diminish the odds of lower back agony.

  1. Stop Slouching

Your sitting stance affects your low back wellbeing and can be an explanation for the lower back agony. In a slumped position it makes weight on circles, joints, and muscles and progressively can prompt low back torment. Figure out how to sit in the right way and keep up the stance to get rid of the low back torment. Know about the right sitting stance and make a plan and think about it both at work and home.

  1. Don’t Avoid Exercise

You may be one of the individuals who dislike working out, yet you ought to know it is good for you. Practices and exercises make the muscles more powerfull. Furthermore by doing exercises you enhance the blood flow in the discs and joints. So get up and work out at least a bit to lessen pain from your lower back.

  1. Don’t Keep your Focus On A Diagnosis

Many are so eager to know why they are experiencing pain in their backs Be that as it may, the truth of the matter is around 85 % of lower back agony has “non-particular” causes and in this manner it can’t be resolved. There is no test which can 100% discover the reason for your back torment.

In this way, now simply keep away from the things mentioned above and get alleviation from the lower back torment!

Source : fiitnessplus.com


People tend to associate losing weight and burning fat with cardio exercises. Weightlifting training gets forgotten and judged as one of the lesser priority components in dropping body fat. Now I think it’s safe to say that minute per minute, cardio burns more calories than weight training if you’re working at a respectable level of intensity, however multiple studies have shown that after an effective weight training session, your metabolism can stay boosted from 24 to 36 hours post workout. So which one is best? Well let’s delve deeper:


There are many health benefits from incorporating a staple cardio plan into your training regime: greater lung function, lower resting heart rate, improved heart health and improved recovery to just name a few. The two divided forms of cardio are Low Intensity Steady State (LISS) and High Intensity Interval Training (HIIT). As far as burning more calories during activity, LISS actually has a higher calorie burn compared to HIIT. Although HIIT is normally done for shorter bouts of time, it has been proven to burn more calories post workout which will work better for most effective fat burn, greater use of gym time and also a greater challenge compared to its lower intensity counterpart.
Weight Training
Everyone knows that weight training is essential for building muscle, but you could build muscle and drop body fat simply through effective weight training. The more lean muscle tissue you have, the more calories you burn. Just 1 kg of lean muscle burns 50 extra calories a day whereas 1kg of fat will only burn three calories in a day. So there you go, right from the start, the outcomes of weight training already outweigh cardio whilst at rest. You can incorporate many different training programmes, styles, techniques and methods to achieve an extremely effective calorie burn. Methods such as super sets, drop sets, giant sets and rest pause  for example, help raise the core body temperature and recruit more muscle fibres to work, which will require more calories to be burned for fuel.
Rather than pitch these against each other, can they live in harmony?
I have found in my own experience, that neglecting your cardiovascular system will actually affect your resistance training. A poor cardiovascular system will have consequences when it comes to making gains, causing you to stall.
By incorporating one to two intense cardio sessions into your training regime, you will help your heart and lungs to be more efficient in doing what they need to do in order to progress. Now we all know the feel of that burn sensation when the body is aching and our muscles are shutting down: this is due to the build-up of lactic acid which is a waste by-product of lack of oxygenated blood getting into the muscle cells. It stands to reason that the healthier and more efficient your cardiovascular system is, the more oxygenated blood can be transported through to the muscles, prolonging that build up on lactic acid and allowing you in turn to lift more weight for longer. This will help you in your ability to gain muscle, and as I stated earlier, the more muscle mass you have, the more calories you burn at rest.
As a conclusion, we need to look at how cardio training and resistance training can benefit one another. As an athlete, the stronger and more functional your muscles are, then the greater your abilities will become, which will translate into more creative and advanced cardio training. This will help you build up a stronger heart and lungs which will deliver more oxygen-rich blood through to the muscles. You will then push your body past those plateaus and will continue to make lean muscle gains.
So when you’re looking to get rid of that body fat, focus on building a better and more advanced you! Training like an athlete and focusing on a structured training regime with respected cardio and resistance training will lead to one place: a leaner, stronger, healthier you.
Source: fiitnessplus.com

The Science Behind DRS Circuits :

The science behind DRS(Dynamic Recondition System)-C  is complex, but I will try my best to break it down. When you train in the presence of enough oxygen (such as walking, light jog etc), the body will use the aerobic pathway to provide the energy it requires. When your body can no longer receive enough oxygen it then switches to a different pathway called the anaerobic pathway. In terms of DRS training (and for fat burning) this concept is key. When you work in the anaerobic pathway, such as during sprints, you begin to increase your ‘resting metabolic rate’. Your RMR is the amount of energy you use at rest, therefore the higher this is the better. This occurs by an increase in the EPOC effect (Excess Post Exercise Oxygen Consumption). Think of this as the after burn from an intense exercise session.


EPOC (Excess Post Exercise Oxygen Consumption)

Boosting the EPOC effect of exercise also has the added ability that it heightens our V02 Max. This is the amount of oxygen our body can use (ml) in one minute, per kilogram of body weight (ml/lg/min). Increasing the VO2 Max, you can therefore intake and process more oxygen, leading to enhanced performance.

Post DRS Fat Burning

DRS training doesn’t use much fat for fuel during the session (prodominantly glycogen), however afterwards, the metabolism remains high as the body begins to use fat as fuel. Post DRS, the body tries to revert back to its pre-workout state of using both glucose and fat as energy sources; however, to restore the now depleted glycogen stores, the body must conserve whatever glucose/ glycogen that remain, and to do this it means that the energy source must come from fat. This can lead to an elevated caloric expenditure for around 14-15 hours AFTER you have finished DRS training. With LISS (low intensity steady state) cardio, you lose this affect almost as soon as you are done.

DRS  Workouts

When it comes to DRS, my preferred choice is to get outside and do more body weight workout than using machines. I have researched,applied and included several DRS Training workouts.

Wide range of DRS workouts available at FiiTNESS PLUS



Source: fiitnessplus.com

Change Is The Key Of Getting Lean And Healthy

Either you’re a male or you’re a female, getting lean it’s all just a matter of things done more often and things done less, or even avoided permanently. So to reach a healthy level of body fat percentage, to get a firm butt, a six pack abs and a rock solid body, you’ll probably need to do more stuff than you already are.


Things To Do More For Getting Lean

Getting lean it’s not an easy process, but as long as you follow these tips, the sky is the limit (and I’m not talking about Emily Skye):

Things To Do Less For Getting Lean

Because there are so many unhealthy temptations in our social life, getting lean is not just about what to do, but more of what to do less, or what to avoid. Here are a few tips you need to consider:

  • Avoid drinks like alcohol, high-calorie coffee or any other high-calorie beverages;
  • Eat less processed foods;
  • Skip dessert;
  • Avoid eating from other reasons than hunger (you also eat when you’re bored, stressed, thirsty etc).

If you’re ready to make these adjustments, you’re ready not just to change, but to progress. You’ll improve your mood, sleep quality, overall health, physical appearance and so forth. There’s nothing else worth to compromise for, than your own health.

But if you decide these changes aren’t worth making, that’s fine. Just remember one thing:

You can not become what you want by remaining what you are.

In the end, getting lean is more of changing your habits and lifestyle, than dieting. But if you add a truly healthy diet  to these small adjustments, you might reach even less than 10% body fat. Stay fit!

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Source: fiitnessplus.com