Train, Eat, Sleep

TGIF! Remember this fitness advice over the weekend!

Build to Look Bigger

Is your main goal in ‪fitness‬ to build mass? These charismatic experts share the most important ‪muscles‬ to focus on in order to appear bigger. You don't have to gain 20lbs of muscle to give the impression of being 20lbs heavier. Remember this great advice the next time you ‪lift‬!

Benefits of Running Barefoot

Do you prefer to run barefoot or with sneakers on? If you're considering running barefoot or already do, here are a few reasons to want to start. Zest Magazine lists a few benefits to running barefoot here: http://www.zest.co.uk/running/5-benefits-of-barefoot-running/2646.html

1) Barefoot running gives you increased running efficiencyResearch suggests that running barefoot increases efficiency by 4%. This is likely to be due to the fact the foot can function more effectively without the restriction of supportive footwear.
2) Less chance of injuryRunning in a barefoot shoe like Vibram FiveFingers® means you have a greater awareness of your foot position on the ground and increased leverage making you less likely to suffer an ankle sprain.
When running barefoot on hard surfaces, you automatically compensate for the lack of cushioning underfoot by plantar-flexing your foot at contact, thus giving a softer landing. This helps to prevent shin splints.
3) Running barefoot strengthens foot musclesWhen you support a broken limb with a plaster, the muscles weaken. Likewise, when you support the foot within a conventional running shoe, it results in a weakening of soome muscles. Weak muscles can mean greater injury risk, greater dependency on shoes, and impaired performance.
4) It decreases your risk of bunionsBecause the traditional shape of feet does not match the shape of our shoes, the big toe is often pushed towards the middle of the foot and the same is true of the little toe. This, along with the heel of the shoe pushing the big toe even further, results in a deviation of the big toe which can lead to bunions.
5) Barefoot running maximises biomechanical performanceCounter to popular belief that the arches are there to absorb shock, they are in fact designed to store energy and return that energy to the gait cycle on the next step. Wearing shoes that 'support' the arch, prevent the arches from performing their function. Being barefoot ensures that the arches are working as they are designed to.

Building Muscle Helps Prevent Diabetes

Staying on top of your fitness will always yield benefits for your health, but those that are at risk for type 2 diabetes should have a stronger focus on building muscle mass. This article on US News shares information on the benefits of gaining muscle for those in this position. The results of this analysis illuminate the importance of these findings.

"Researchers analyzed data from 13,644 adults who took part in the U.S. National Health and Nutrition Examination Survey III between 1988 and 1994. They found that for each 10 percent increase in the skeletal muscle index (SMI) -- the ratio of muscle mass to total body weight -- there was an 11 percent reduction in insulin resistance, a precursor to diabetes.There was also a 12 percent reduction in pre-diabetes, a condition characterized by higher-than-normal blood sugar levels, said the researchers at the University of California, Los Angeles."

So pay special attention to building your muscles if you're concerned or at risk for type 2 diabetes. It'll keep your body strong and help you stay healthy.