Vitamin C and iron

Sorry again I haven't posted in a few weeks but here's something I wanted to tell everyone!

So something I forgot to mention eating vitamin c throughout the day can actually help you! Yes believe it natural food helps haha. But what we don't know is vitamin C helps a lot more then just boosting our immune system. Vitamin C actually aide's the body into absorbing certain nutrients one of those being iron.

By ingesting Vitamin C through out the day your body will be able to process iron more efficiently.

Thanks everyone
Frank Poveromo


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Shin Splints (Treatment and Causes)

A lot of people encounter shin splints, during their exercise bringing usually involving tons of cardio. (sorry) It always seems like im bashing on cardio well rightfully so but anyway. Point being Shin Splints are painful if you have ever had them you probably don't want them again. Although for those of you who have had jumpers knee I know we would rather have shin splints any day (but that is besides the point.)

Shin Splints: What are they? How do they form? How do you stop it?

What are they? 
Technically they are the splitting apart of the muscle from your shin. The stress on the connective tissue from the high impact exercise, be it running jumping or anything of that nature. Traumatizes the muscle and connective tissue along the shins. This is usually when you start to feel irritation, possibly slight discomfort and a burning sensation with prolonged use. At this point you are in the beginning stages of shin splints.  

How do they form?
Well I guess we technically covered part of that in the "What are they?" section. That fine I will explain in more detail. The shin is made up of 2 bones and many muscles. The names are not as important as the actions/ injury though so I will leave the names out. For each bone their is connective tissue, the function of the connective tissue is to keep the supporting muscles attached. The key being ATTACHED! What shin splints are is the opposite, your body is doing its best to fight against the high impact strain of what ever is causing the shin splints. But your force is too strong for the shin's connective tissue to keep the muscle in place. So it begins to tear, little by little but each little bit creates pain. Eventually to the point where you get such a great tear along that connective tissue that it is so inflamed and irritated you cannot touch it or walk properly.

How do you stop it?
Well this may come off as sarcastic, well mainly because it is... But what do you do when your burning yourself because you have your hand on the stove and it hurts? You stop, right? I mean unless that is something that you enjoy in which case I suggest you don't my analogy as literal instructions and follow them! (Seriously though..) All jokes aside, if something hurts you usually stop what ever is making it hurt. So with injuries the rules still apply, they are just more intense because you get immediate feed back. This rule applies for all injuries! IF IT HURTS DON'T USE IT! Ice and rest shin splints and then wait until the tears have heal'd then begin exercise again.

I will take this 1 step further and go into what may have caused it in the first place besides the exercise. Your shoes, are normally the first thing a doctor will ask you about when you go for shin splints. They say that if your shoes are either too worn out or TOO soft then you will develop shin splints. The problem is with the shoes being to worn out, your body is taking too much impact on each step you take especially when running all the trauma is multiplied by 10x. When your shoes are too soft you are ok with shin splints but your knees will not like it so much as their job with stabilization will be 10x harder and you would rather have shin splints then bad knees TRUST ME!

They recommend time to replace all shoes is 6 months obviously if you have 2 pairs of shoes and wear them every other time you exercise you will get more life out the shoes and if you don't wear them at all the 6 month rule obviously does not apply. But as far as support goes this is a general rule of thumb. Running shoes are good for walking but walking shoes are not good for running. Basketball shoes are different and sometimes ok for running depending on the specific type of shoe.


Thanks Everyone

Frank

Cardio for weight loss

This will be something that I am going to type quickly but the information is still important. Cardio alone will never make you loose a pound unless you are either 1 extremely over weight, or 2 you run or walk in excessive amounts. The reason is because most forms of cardio when done alone make the exerciser loose more muscle then fat.

Think in your mind of the average older woman who says she walks on the daily basis how her physique looks. I will not completely strip this hypothetical woman of all her dignity because her physique looks better then the older woman who doesn't walk or do anything at all. But how much worse is her physique then the older woman who has a personal trainer and mix's cardio and strength training together to look like she is 20 years younger then her actual age.... Have I made my point yet?

Cadio should be done as a SUPPLEMENTAL exercise to strength training. Which should be your primary focus! Each exercise should consist of 35 -45 minutes of strength training! then what ever other time you have left be it 10-15 minutes use that for your cardio and go home! that is the best advice I can give to someone who is either trying to tone up get jacked loose weight or just tighten up the extra body mass that seems to never go away! Try it and let me know how it works for you, because it has worked for my clients.


Thanks
Frank

Abs (the secret is revealed)

Everyone wants the secret, EVERYONE. The truth is that there really is no secret. But if I was forced to fabricate a secret out of thin air it would most likely be. "The secret to obtaining abs is eat healthy!" The only way to loose fat is to loose it in the kitchen.

This generation of people think that they can have their cake and abs too. Its not possible. I always joke with my clients at the gym when ever they would come in hung over I tease them by saying, "Oh! looks like you wanted to have your abs and brew too! huh?" Reluctantly enough most of them agree that they had a few drinks or ate a little unhealthy or did both.

Let me teach you a secret, my secret at least. I only apply this secret to myself during the winter and beginning of summer. So here it goes. If you are going to drink don't eat first. If you are already drunk, don't eat after. WATER! Food WILL NOT SOBER YOU UP. It will fatten you up. That is the bottom line!!! Seriously, if you are going to drink don't eat for 1 hour before, and don't eat after. It does not do anything in your stomach it does not soak up any alcohol it does not cure the spins and it will not prevent a hang over.

Like I said I only follow this in the beginning of the summer and in the winter time because this is something that eventually you cant fight any more. By the end of the summer most people who workout year round slack off and enjoy themselves in the last few weeks of august. I confess! The key to transforming your body though is when ever you get a little lazy make yourself pay! If every time you slack you punish yourself in the gym each year you will be less and less likely to slack. Eventually you will get to the point where you never take more then a week off.


The secret is revealed.

Thanks everyone
Frank

Apple Facts

Since today I have been quite busy I have not had time to read an actual article for today's post so I will actually recycle some information that I already know.

Apples, Green apples contain less sugar then red apples so they are actually a better fruit to eat when looking to go lean, citrus, and promote muscle growth. That's correct study's have been showing that the skin of an apple when ingested regularly actually aides in muscle growth. So an apple a day should really be the motto. It will keep the fat away and the muscle on.


As odd as this may sound for people looking to loose excess weight. Meaning more then 35+ you should stay away from fruit until you have gotten within 20 pounds of your goal. meaning 19 or less pounds from your goal weight. The reason being that the sugar in the fruit will effect insulin drastically!


Thanks everyone

Frank

Water intake

For people who want to learn how they can possibly consume close to a gallon of water a day without having to sacrifice your sleep quality by waking 1million times to go to the bathroom. I am reading that the body needs water most when you first wake up. So do your best to drink water before breakfast, after you eat about 20minutes after so you can give your body time to digest the food. Then continue on pace to finish the gallon of water by 6 pm. That is the best way. Remember we don't ALL need a gallon a day but as close as physically possible is best.

Water will help eliminate that fat on the body and keep the digestion cleaner and detox the body from any chemicals we may ingest during the day. Also it helps keep your energy levels highest in the body. The more water you drink consistently the better and cleaner you will feel. Your body will feel better and more efficient over all.

Thanks everyone again

Frank


*P.S.* I haven't posted it in a while and the number of people emailing me has gone down a lot. Which is good for my cell phone battery but I really do like reading some peoples responses. So here it is my email is Frankp.training@gmail.com remember you can email me with any questions comments or concerns regarding the blog also any topics you would like to see me answer.

CPA (application unrelated to fitness)

Ok everyone I know this is a topic unrelated to fitness obviously but a friend of mine is going to school for accounting. He is in a business program here and he has been trying to come up with a way to help people study for the CPA exam which all accountants should take. So he came up with a good method to study on the go and its a CPA application for your phone and this is the link to his page. Give it a shot go check the page out and show your support!

CPA Exam SmartTest

Thanks Everyone

Frank