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The Myth of “No Pain, No Gain”

In All Health Watch, Fitness and Exercise, General Health

It’s long been conventional wisdom in the world of fitness that you can’t get into good physical shape without some suffering. 

Thus, the well-worn expression: “No pain, no gain.” 

This phrase became popular in the early 1980s when Jane Fonda started using it in her big-selling aerobic workout videos. She would also urge viewers to “feel the burn.”i   

But should we judge the effectiveness of our workouts by how much pain and soreness we feel?Read More

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This Natural Vegetable Extract Builds Muscle So Fast That It Is Banned in Athletes 

In All Health Watch, Fitness and Exercise, General Health


Maybe Popeye was onto something… 

A spinach extract is so powerful in building muscles that it has been banned in athletic competitions. Russian athletes have reportedly been secretly taking it for decades.i 

The World Anti-Doping Agency recently banned ecdysterone from international athletic competitions. They say it gives athletes an unfair advantage.ii 

But unlike other banned substances, ecdysterone isn’t a drug.Read More

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Protein Powder for Muscle Gain: Timing Is Everything

In All Health Watch, Diet and Nutrition, Fitness and Exercise

Protein powder was once used mainly by bodybuilders. But now it has gone mainstream. 

It’s often used by seniors who want to maintain or add weight to avoid becoming thin and frail.  

Protein supplements are also used by people who don’t necessarily want to get heavier, but want to add muscle. 

Which of these goals you have should determine the time of day you take your protein powder, according to a Purdue University study.Read More

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One Vitamin Helps Seniors Retain Muscle

In All Health Watch, Featured Article, Men's Health, Women's Health

Starting at age 30, most people begin to lose strength and muscle mass. Between 30 and 50, the average person suffers a 10% loss of muscle.[i]

After that, muscle loss accelerates. Between 50 and 60, muscle loss averages 10-20%. After age 60, it speeds up even more. This is true for both men and women.

The amount of muscle loss over a lifetime varies greatly from one person to another.… Read More