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Did you know that up to 60% of human body is composed of water? Have you heard that you need at least eight glasses of water every day? Well, we've been hearing it from doctors, nutritionists, trainers, and health and fitness experts every single time. Aren't we?

The idea of eight glasses of water every day was first proposed by a researcher in 1921 after measuring the ratio of water intake to urine output while also considering the change in color of the liquid. Every doctor agreed and later it went on to become a standard minimum requirement for everyone ranging from teens to grandparents.

Insufficient Intake Of Water Increases The Likelihood Of Multiple Diseases

There are multiple researches pointing out that anyone that doesn't take the minimum quantity of water intake is likely to experience problems like heat stroke, kidney stone formation, urinary infection, dry mouth, poor cavities, bladder and colon cancer, cataract, lung infection, and weakened immune system.

In a study conducted by medical researchers at Harvard University in 1999, it was found that 47,909 men that were under observation had a 7% lesser chance of developing bladder cancer for every single cup of water they took. It was concluded that drinking eight cups of water every day can reduce the threat of bladder cancer by up to 50 percent.

Read more: Reasons Why You Should Drink Eight Glasses Of Water Every Day

Over 33 percent of American adults and nearly 20 percent of American children and adolescents are obese. These numbers might be a bit of a surprise, but you've heard about this for years—as a nation, we're getting fatter by the minute. Which means we're putting ourselves at a higher risk of major disease and cutting years (if not decades) off our lifespans.

How did this happen? For one, most Americans don't eat very well. A recent study found that over 50 percent of the average American's calories come from "ultra-processed" foods. Most of us know we should be eating more fruits, veggies and whole foods, but many of us still suck down too many frozen meals and soft drinks. In addition to making poor food choices, we've got a serious problem with portions. Most Americans don't just eat unhealthy foods—they eat way more than the recommended serving size. This combination is a big reason why obesity is on the rise, and a new study sheds light on why we overeat so often.

Entitled "Salt Promotes Passive Overconsumption of Dietary Fat in Humans" and published in The Journal of Nutrition, the study set out "to investigate the effects of both fat and salt on ad libitum food intake." Researchers from Deakin University in Australia recruited 48 healthy participants and fed them four separate lunches over the span of a month. The lunches looked the same—elbow macaroni and tomato sauce—but the researchers altered the amount of salt and fat in each dish. The dishes were either low-fat and low-salt, low-fat and high-salt, high-fat and low-salt, or high-fat and high-salt. Researchers measured how much the participants ate, how satiated they felt after the meal and how much they enjoyed it.

Read more: Is This Common Ingredient Making You Eat Too Much? A New Study Has The Answer

The debate is over! Read on to find out what's right for you and how to get the most out of every session!

Workout routine: 20 minutes of cardio machines, lift, abs, repeat.

Sound familiar?

Does the scale read the same number every week?

You're not alone. The jury is in, adding cardio to your weight lifting workout schedule might not just be counter-productive, it could also be taking away from the progress you've already made.

The good news is, we're here to tell you when cardio is a good idea and even how to do it so as not to lose your gains.

Are you ready?

Here Is A Quick Biology Review

Ask any lifter what he or she takes before they train. Undoubtedly it's some kind of mix that contains caffeine and, more often than not, creatine.

Read more: Cardio After Lifting or Before?

Sometimes working out just isn't in the cards. Maybe you've been sick or have an injury. Or maybe your schedule is totally unforgiving and you're overloaded with work and sports.

It happens to everyone. You'd be hard pressed to find a person who has never taken some time off from training. For a few weeks, a break from exercise is not all that problematic. But de-training issues begin to arise if you extend it for too long.

Here's how skipping workouts affects your body for the first four weeks, and for the time thereafter.

In the first four weeks . . .

Your conditioning decreases

You can quickly improve your conditioning. At the same time, your endurance is one of the first things to go after you stop working out. "You see some high level CrossFit guys who can get in great conditioning shape in a couple of weeks," says Dr. John Rusin, a strength coach specializing in sports performance physical therapy and rehab. "You can get linearly better and linearly worse by not doing your specific energy systems work."

Your body becomes less efficient compared to when you were training. The amount of oxygen your body can use to make energy is reduced, as is the quantity of blood in your body. This contributes to decreased aerobic endurance of up to 24 percent. Also, lactate builds up at lower intensities, so it's impossible to exercise at the same intensity as before.

When all's said and done, you will fatigue at a much faster rate and won't be able

Read more: This Is What Happens to Your Body When You Stop Working Out

Getting stronger should always be a priority for athletes. Strength is the foundation of athleticism—there's no denying that.

Getting strong is fairly simple. Use compound movements, lift heavy, fuel up and mitigate stress. Yet so many athletes struggle to make progress. They're like a hamster in a wheel. They're working hard but going nowhere.

Here are four reasons why you're not getting stronger.

1. You Keep Switching Gears

Most athletes have no concept of how long it takes to see progress. One month they're trying to add size, and the next month they're trying to get shredded. In short, they're program hopping.

We can certainly make the argument that some training protocols are better than others. But that's not the issue. Truth is, there are plenty of cookie-cutter programs out there, but you would make considerably more progress if you just follow one plan and finish it. Certainly there is value in changing up the stimulus, but doing so too often is not ideal.

The effectiveness of a training program pales in comparison to your ability to consistently put in the work. Focus on one primary goal.

RELATED: Why Random Workouts Won't Produce the Results You Want

2. You Have No Regard For The Basics

Read more: 4 Reasons Why You're Not Getting Stronger

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