News about Fitness issue #1

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06/28/2016
This 5-Move Outer Thigh Workout Defines Your Legs in MinutesCosmopolitan.comWhen you have little time to hit the gym and zero patience for your legs to firm up, try this high-intensity outer-thigh wor more…
06/15/2016
Daily MailFemale entrepreneurs who run multi-million pound businessesDaily Mail'I wake up at around 5.30am during weekdays, take 20 minutes to have hot water with lemon and an espresso, read the n more…

News about Your Diet issue #1

Featured Image
09/30/2016
Diet Doc's Powerful New Prescription Metwell Balances Metabolism and Contributes to Fast Weight LossMarketwired (press release)While many diets including paleo, keto and the Mediterranean diet can more…
09/20/2016
Diet Doc Warns That Very-Low Calorie Dieting Can Lead to Nutritional DeficienciesMarketwired (press release)Diet Doc reviews each patient's health history to create a personalized diet plan geared more…
09/14/2016
Diet Doc's Individualized Ketogenic Diet Plans Offers Clients Rapid and Safe Weight LossDigital JournalHONOLULU, HI–(Marketwired – September 14, 2016) – Nationally recognized medical weight loss more…
09/05/2016
Diet Doc Warns Dieters of Potential Nutritional Deficiencies in Fad Diet — Fit for LifeDigital JournalUnlike most diets which require caloric deficits, low-carb consumption or moderate exercise, The more…

Your Questions About Fitness

Robert asks…

How can I keep up a workout routine?

I have to stay off my feet for about a month (doctor’s orders) because I really messed up my knee. I have slow metabolism so I have to keep up a steady workout or I gain weight fast. Does anyone know how I can maintain a good workout routine without really having to be on my feet too much?

The Expert answers:

Watch this video —> http://www.youtube.com/user/scooby1961#p/search/15/yRMPtw4JzFs

You don’t need to gain weight fast and you shouldn’t blame your metabolism. We all have to control our weight with diet first regardless of what our metabolism is doing. If your concern is about gaining weight because of inactivity, you’ll have to eat fewer calories and/or make use of whatever resources and abilities you have to burn calories…neither of which have you mentioned.

Check out these fitness facts.

• If you consume fewer calories than you burn, you have to lose fat eventually. There are no exceptions to this fact.

• There are only two nonsurgical things you can do to sculpt your body and they are (1) add or lose fat and (2) add or lose muscle. Muscle can only be lost naturally through atrophy.

• A pound of fat will yield about 3500 calories (Kcal) of energy.

• An average person must run or walk about 5 miles (8 km) every day to burn one pound of fat per week BUT THEIR DIET MUST ALLOW IT.

• An average person must run or walk about 350 miles (563 km) to burn 10 pounds BUT THEIR DIET MUST ALLOW IT. If they walk 350 miles (13.4 marathons) at 3mph it will take them 117 hours or about three full 40 hour work weeks to burn 10 pounds of fat.

• If an average person consumes 500 calories per day less than they burn, they will lose about a pound a week with no extra time or physical effort required.

•Running does not burn any more fat than walking as long as the distance remains the same.

• It does not matter if a person runs or walks a given distance…they will burn the same number of calories. Calories are energy and energy expenditure is not time dependent. How fast a person runs has nothing to do with how many calories they burn. Only the distance determines the calories burned.

• There is no exercise which will remove fat from a particular place on the body. Your body (genetics) determines where you lose fat, not you nor your diet nor your exercise. Spot fat removal by diet or exercise is a myth which is why people spend so much money on liposuction.

• It is not necessary to do “cardio” to burn fat. Cardio is aerobic exercise while maintaining a heart rate of 80% of max or more which is used to maintain cardio-vascular fitness. You can burn fat in your sleep.

• Most of the calories you consume will be spent just keeping your body temperature at 98.6F.

• It doesn’t matter how hard or how long you exercise, you will not lose any fat if you eat too much. You can always eat more calories than you can burn. When it comes to burning fat, diet always trumps exercise.

• There are no supplements which will make your body burn fat. Only you can do that with diet control.

• An average natural bodybuilder who is just starting to train may gain as much as 4-8 ounces of muscle in a month. An average dieter who is burning fat will lose about a pound a week. Anyone can gain a pound in a few minutes just be drinking a pint of water.

I’m going to have an inguinal hernia repaired in two months and I won’t be able to do the treadmill for 2 weeks or the weight for a month. So, I’ll have the same problem. My plan is to cut calories and flexercise as much as practicable. You should do the same. Here’s what I eat –> http://www.myfitnesspal.com/food/diary/clickmaster

As for exercise, do what you can and we can’t know what that is. However, it sounds like you can still work the upper body and, if so, that’s good because that’s about half your muscle. Plan on doing what you can do and track your calories so you don’t gain fat.

Good luck and good health!!

?

Joseph asks…

How do I plan a long term workout routine?

I grew up playing soccer and finished my career a couple of years ago. I’m looking to start playing again. I’m going to try out for a semi-pro team about a year and a half from now. So, I’m trying to get established into a workout routine without burning out (which is why I quit a while ago). My thoughts are to start eating right again and ease back into a workout routine. These days, I’m just doing a lot of stretching. I’m hoping to incorporate some abs this week and then weights the next week. I don’t know when I ought to start speed workouts (i.e. sprints, plyometrics etc.) since the tryouts are such a long way off. Any suggestions?

The Expert answers:

I used to play soccer when I was younger. And I just got out of the Army so I know about maintaining a workout program. Maybe this will help. Instead of me telling you things, go to http://www.perfecthealthandfitness.com and do some research. They have tips, information and secrets on dieting and fitness programs. Plus some free Ebooks and exercise routines. I hope this helps. And good luck in the future!

Donald asks…

Is it a good idea to never do the exact same exercises in workouts?

So after looking at many articles about fitness and hearing so much advice on “switching things up” in the gym routine, I was wondering if different exercises every workout would be rational ? I mean I hear so many bad things about people messing their bones and joints on long term routine exercises such as deadlift and bench. What do you think ? Thanks !

The Expert answers:

Hi Ion,

Yes, I think it’s a good idea to mix things up every 4 weeks of consecutive exercise. It helps to challenge your muscles and to keep you burning fat. Otherwise your body might become used to your exercise, and slow down your results.

Not only that, but it also helps to take a break from a gym based routine and really challenge your muscles with a bodyweight routine. With a bodyweight routine, you only use your bodyweight to exercise and this can cut down on your exercise time. You can also do bodyweight workouts anywhere, anytime.

Have a look here at how to structure your bodyweight workout routine and the best exercises to do:

Click for free bodyweight exercise ebook – http://www.loselovehandleshowto.com/sp/bodyweight-exercises-for-busy-bodies-download/

If you click the above link you will be taken to the download page of a free e-book I wrote about the best bodyweight exercise for busy bodies. You will also find the ultimate list of bodyweight exercises in that ebook to help you mix up your routine to your heart’s content.

Hope I could help

Suzie

Charles asks…

What is a good exercise at this weight and age ?

My cousin is about im guessing 240-250 lbs. and hes 13…ye i know.

He needs motivation can anyone give a good workout routine for him.

Things he has.

-Access to a track.
-Basketball goal.
Exercise ball.
-Support.

He really is trying.
Also any tips about what foods should he eat ?

The Expert answers:

Wow, that is hugmongous for his age.

Refer to this quick read off chart to check what his ideal weight is.

Your Questions About Fitness

For many who have successfully lost weight will tell you that not only its is important to watch what you eat, but the weight loss effort will be half a success if you do not include a regular or routine exercise programme. The exercise programme shall includes cardiovascular exercises and strength training.

Cardio exercises will burn calories and lower body fat, furthermore it will also strengthen the heart and lungs.

How to start?

Choose exercises you enjoy according to your fitness level. Aerobics exercises move the muscles fairly continuously and strengthen the heart and lungs. Examples of such activities are brisk walking, jogging, aerobic dancing, swimming, badminton, cycling and football.

If you have not exercised for a long time or just started, start slowly and increase gradually over a period of 3 to 6 weeks.

Frequency or How often?

Exercise for at least 20 minutes, 3 times a week or more

Intensity and duration?

Do exercise until you perspire and breathe deeply without getting breathless. You should be able to talk or whistle while exercising.

Do warm up and stretch for at least 5 minutes before exercise. Also not to forget to cool down and stretch after exercise.

Richard asks…

What can I do for exercise when it’s raining outside?

I was planning on “starting a workout routine” of walking/jogging outside today but wouldn’t you figure, it’s raining. What can I do instead? I don’t have any workout equipment btw and I can’t start off with anything too strenuous because my body is very weak.

The Expert answers:

Fitness videos. There are plenty on youtube.

I like Denise Austin and usually do this interval training video: http://www.youtube.com/watch?v=52uvwCi03yE

She’s gonna help you “burn some butter and blast away the fat”. Lol She makes me laugh.

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News about Your Diet issue #1

Featured Image
09/29/2016
NEWS.com.auDiet Doc Introduces New Powerful Appetite Suppressant for Those Consuming Low-Calorie DietsMarketwired (press release)LITTLE ROCK, AR–(Marketwired – September 29, 2016) – The Cabbage Soup more…
09/29/2016
The Southland TimesCan eating fat help you lose weight?The Southland TimesWeight loss. Does the ketogenic diet lead to faster or more sustainable weight loss than other diets? The research to date sug more…
09/20/2016
Diet Doc Patients Lose Fast Weight per Month by Combining the Atkins Diet With Medical Weight Loss PlansMarketwired (press release)Diet Doc — a medical weight loss program, suggests that diets higher more…
09/05/2016
Diet Doc Warns That Certain Nutrient-Dense Diets May Not Be Optimal for Weight LossDigital JournalWhile high nutrient diets are very beneficial for weight loss, the Nutritarian diet is tailored more t more…

Your Questions About Fitness

Donna asks…

What are some simple tips to gain muscle mass for slim guys?

I’ve been eating protein and lifting for about a month or two, but overall I haven’t seen much results. I’ve continually remained lean/slim. What are some quick eating and workout tips that can help build muscle weight?

The Expert answers:

1/ Modesty is the Best Policy

Shooting for the stars is great, but adding muscle is a marathon — not a sprint. Anybody (and I mean anybody) has the capacity to add five pounds of muscle to their frame. The timeline is relatively short for beginners. You can pack on the size, or get damn close, after just five weeks of training and eating for size. With just one month of exercise and solid nutrition, you’ll know where you stand.
It’s fine to have bigger, more ambitious long-term goals. I encourage it! I want to build 10-to-15 pounds of muscle in the next year. But start with a stepping stone. Don’t try to leap the Grand Canyon like Evil Knievel. Later, after you’ve added five pounds of muscle, add another five, and another…

2/ Track, Don’t Slack

Tracking your progress is essential to short- and long-term results. Too many beanpoles wander into the gym and start repping “curls for the girls” without an actual workout plan, clear goal, or training log. Quite simply: If you don’t track your progress, you won’t progress. Measure your body fat and lean body mass before you start training, and again after you’ve lifted for five weeks. You can use a service like Body Fat Test, or make things really simple with skin calipers. You should also be recording your workouts, beating your previous numbers, and taking progress pictures. Post them to BodySpace for extra motivation, accountability, and community support. In the end, however you do it, track your workouts and your body so you know you’re making progress! If you’re not making progress, it’s time to change the routine.

3/ KISS

Keep it simple, stupid! (You’re probably not stupid; it’s just a saying.) Develop a simple workout routine with big lifts like the squat, bench press, overhead press and deadlift. Don’t get a finicky 27-different-lifts-a-day routine with four sets for each exercise. It’s not necessary in the beginning. You’ll get fed up with the complexity, you won’t make as much progress, and you won’t build a solid foundation for future gains. Work the biggest muscles of your body first (glutes, quads, hamstrings, pectorals and back). By training your big movers with compound lifts, you’ll be able to lift safely – and heavily – in the gym. Use a simple workout, work hard, refuel post-workout, and hit repeat. That’s the best advice I have for everyone — from beginning lifters to experienced gym rats.

If you found this helpful i have further muslce mass tips on my blogs. Good luck

Betty asks…

What are some exercises I can do to gain muscle and mass?

I’m 5 foot 8, and I way about 161 Pounds. I need to gain weight but also build muscle. Does anyone have any websites or their own training regiments as well as diets for me to try?
Please include : Reps, Detailed explanations, food I should eat, and when to do them .

The Expert answers:

I assume you’re a beginner in need of a program that is easy and effective? If so do the following:

1.Shoulder presses(either dumbell or barbell) 5 sets. Set 1 warm up (12 reps) Set 2 heavier warm up (8-10 reps) sets 3-5 are the true working sets (5-8 reps, same weight in these 3 sets)
2. Bench press (dumbells or barbell) 5 sets. Same as above.
3. Barbell or dumbell backrows. 5 sets. Same as above except your working sets should be 8-10 reps.
4. Barbell or dumbell curls. 5 sets. Same as above. In your working sets (6-8 reps).
5. Tricep dumbell kickbacks or barbell skull crushers. Same as above.
6. Squats 5 sets. Same as above.
7. Calf raises with dumbells on each hand or barbell on shoulders. 4 sets. First 2 sets are warm up (20-25 reps) last 2 sets are working sets (18-20 reps).

Do this program 3 times a week with one day rest inbetween. Example. Monday-workout, tuesday off, wed.-workout, thursday-off, friday-workout sat and sunday rest.

All these exercises are compound movements and they are what build the foundation of your body. Do this program for 3 months and add 5-10 pound on all exercises when getting stronger.

Substitute any exercises for machines if you can’t do a particular one.

As for eating goes, make sure you get good protein from chicken, steaks, or even protein shakes. Carbohydrates are your fuel so don’t neglect Carbs too much.

Joseph asks…

12 reps good for building muscle mass?

I’ve been doing 12 reps for a while now. Is that good for building muscle mass/hypertrophy or should I do some changes?

Thanks.

The Expert answers:

6, 8, 10, 12, 15… As long as the reps are somewhere in these range you will be fine. 15 for complete beginners, 10 for the recommended, while 6 is when you may not have a spotter to support your last reps up to whatever rep you were going for, usually near the last sets.

Other then the reps, you will need to make sure your form and speed is proper. Meaning, even if two people goes for 12 reps, one person using good form and speed will be able to work out their muscle better than the other person who may be using horrible form that does not even hit the correct muscle.

Diet is also the most important when building muscle mass. By diet, I do mean diet to support your goal for maximum gains, which in this case, the goal is to build muscle mass.

Make sure you work out the muscle very hard on the day you workout, and give few days of rest for the muscle to get bigger and stronger. Your muscle gets bigger and stronger during rest, while they get ripped during the workout.

Helen asks…

Can someone help a beginner with some working out questions?

I’m 15 years old, 5’11”, 125 pounds and i want to start working out. I don’t know if I should start lifting weights or begin little with push ups. Should I get a gym membership or a home gym like a Bowflex? I want to build muscle all around, but i mainly want to get muscle so I can run faster, arm muscles to lift more, and a more muscular chest. If you could give me a rough idea on what I should do, I’d really appreciate it.

The Expert answers:

Many gyms have trial memberships where you can go for two weeks or a month and get a feel for the equipment and machines and talk to members and personal trainers and decide if that’s best for you. Some of these trial memberships are free, if you’re sponsored by a current member.

You won’t want a Bowflex. Some of their machines cost over a thousand dollars, and end up in three months sitting in the corner of your house or apartment, unused, taking up space.

Daniel asks…

How should i start lifting weights ?

I have got a membership at a gym recently and plan to swim and play basketball. But I also want to build muscle I only weigh 105 pounds and have never had any experience with weight lifting any beginner tips ?

The Expert answers:

Gradually.

And don’t do heavy lifts in puberty
because busting your epiphysial plates is gonna stop you growing
and ripping your brand new adult muscle really isn’t sensible.

M

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News about Fitness issue #1

Featured Image
08/23/2016
Men’s Fitness5 Bodyweight Exercises You Should Never DoMen’s FitnessTake our advice and skip them in your workout. by Craig Ballantyne, C.T.T. … We all love bodyweight training, but for as great as more…
12/02/2015
Men’s FitnessHeavyweight Workout: The Fitness and Diet Plan for Big MenMen’s FitnessBlitzkrieg-style workouts keep your heart racing and burn more calories than conventional weight training. In the se more…

News about Your Diet issue #1

Featured Image
09/28/2016
Dr. Rao of Diet Doc Believes That Even Natural Diet Pills Should Be Used Under Medical SupervisionDigital JournalHATTIESBURG, MS–(Marketwired – September 28, 2016) – With the evolution of increasingl more…
09/28/2016
Dr. Rao of Diet Doc Believes That Even Natural Diet Pills Should Be …Marketwired (press release)HATTIESBURG, MS–(Marketwired – September 28, 2016) – With the evolution of increasingly sedentary lif more…
09/14/2016
Diet Doc Introduces Its Powerful Fat Blocker — Orlean to Supplement Paleo and Other High Fat DietsMarketwired (press release)ANCHORAGE, AK–(Marketwired – September 14, 2016) – To combat the difficul more…

Your Questions About Fitness

Thomas asks…

Is there a way to guarantee that we will have twins?

We have one baby and would like to have twins next. Can this be done medically? If so, how much does it cost?

The Expert answers:

There is never a guarentee… And medically would be ivf and even then its not a guarantee…and most of the time they wont try it unless you have fertility problems..
Here is some infor for you
Twins can occur naturally in any woman at any time. However, there are certain factors that increase your chances of having twins. These factors include:

* Family History: Having a maternal history of twins or other multiple births increases your chance of becoming pregnant with twins considerably.

* Cultural Background: People of African American descent are more likely to have twins or multiple births. People of Asian or Hispanic descent are less likely to have twins.

* Age: Your chances of having twins increases as you grow older. Women produce more ovulation-stimulating hormone as they age, increasing your chance of releasing more than one egg during ovulation. The chance of having twins rises to 4% between the ages of 30 and 34, and to 5% between the ages of 35 and 39.

* Previous Twins: If you’ve already had twins, it is more likely that you will have another twin pregnancy.

* Previous Pregnancies: Women who have had four or more previous pregnancies are the most likely to have twins.

* Fertility Drugs: Taking fertility drugs or undergoing fertility treatments can significantly increase your chances of having twins or another type of multiple birth. In some cases, women can increase their chances of having twins up to 20%.

* Weight Gain: A study by the American College of Obstetrics and Gynecology linked the recent rise in multiple births with the steady rise of obesity in North America. Women with a body mass index (BMI) over 30 are more likely to have twins than those in the suggested BMI range of 19 to 25.

Increasing Your Chances of Having Twins
So, are there any proven methods to increase your chances of having twins? Well, there are a number of ways that you can go about trying to have twins, but, as with anything, there are no guarantees. Having twins is mostly down to luck, although there are a few things you can do to help Lady Luck along.

Focus on Nutrition
Women who are well nourished are more likely to have twins or multiple births. So focus on eating well and eating enough to maintain a healthy weight.

Eat Yams
Yams, a type of sweet potato, have also been linked with multiple births. A tribe in Africa whose diet consists mostly of yams was recently found to have exceptionally high rates of twins and multiple births. Yams are thought to contain chemicals that stimulate hyperovulation, increasing your chances of conceiving twins.

Try Fertility Drugs
Though not recommended unless you are suffering from fertility issues, fertility drugs do seem to greatly increase your chances of having twins. The fertility drug clomiphene (Clomid) increases your likelihood to 8%, while menotropins (Pergonal) increases your likelihood to 18%. Fertility drugs do cause side effects though and should never be taken without the supervision of a medical doctor.

Try Fertility Treatments
Fertility treatments are also associated with higher rates of multiple births. In-vitro fertilization involves implanting more than one embryo into your uterus, which means your are more likely to conceive twins or higher-order multiples. Like fertility drugs, fertility treatments should not be undergone without approval from a medical doctor and are usually reserved for couples who are having difficulties conceiving.

Mandy asks…

How many calories a day do i have to eat to gain weight?

i’m 15, 5’2 and a half, and 89 lbs

The Expert answers:

Hi there,

I am in the same situation at the moment! Tyring to gain weight! ; )

Usually, on average, a woman should consume around 2000 calories a day to maintain her weight. And it is recommended that for weight gain, and extra 500 calories be added into the diet with less physical exercise than usual. So 2,500 calories should do it.
HOwever, if you are like me and you have an amazingly fast metabolism, then you will need more.
I am having 2,500 calories a day and for the past two weeks I have put no weight on. Its mental!

You might want to consult your local GP as well, as he/she can give you medical advice on healthy ways to gain weight, advice on what your weight should be etc and how to maintain, as some people find it difficult to do this kind of thing alone.

Also, check out your bmi. BMI is a measurment of your body mass index. It tells you with a number whether you are underweight, normal, overweight or obese.
At the moment, your bmi is 16.3, which is underweight.
You should be aiming for around 18.5 – 24.
Heres the link so you can check it out:

http://www.nhlbisupport.com/bmi/

remember as well to gain weight healthily. Don’t stuff your face with unhealthy, unstaurated fats and junk food. Instead, opt for a fuller breakfast devised of fruit, milk and wholegrain produce. Essential fatty acids (like fish, salmon, sardines etc), avocado, peanut butter… The internet will give you plenty of ideas!

Good luck

(btw, the lowest healthy weight for you is around 101 pounds)

Sandra asks…

what should an 18 year old 6 foot tall girl weigh?

i’m 6 foot tall and have always been very athletic. so I’m sure some of my weight comes from muscle. taking in to consideration i have DD’s and god blessed me with a little extra junk in my trunk it’s hard for me to tell. My breasts and buttocks stay almost the same size when i loose weight. i’ve been down to 170 when i was younger. i weigh 197 right now and i’m wondering if the is too much for someone my age and height.

The Expert answers:

Okay, so I just calculated your BMI and to the best of my knowledge, according to you BMI you are at a healthy weight at the 82nd percentile.

So, you are just barely in the green, teetering ever so close to the danger zone, at least when in comes to BMI’s (Body Mass Index)!

Remember, the healthy weight range for a woman your size, 6 feet tall, is between 131 and 195.

Hope this helps.

For expert weight loss tips visit weightloss-experts.com

George asks…

Why are women of Islam so oppressed in most middle eastern and african countries?

Is it due to lack of education, male dominance, or both? I always hear of women being stoned to death or executed for alleged wrong-doings. Where are their rights?

The Expert answers:

If we agree with the ‘Women’s rights in Islam’, as portrayed by the Western media, you have no option, but to agree that the ‘Women’s rights in Islam’ are outdated.

The Western talk of women’s liberation, is actually a disguised form of exploitation of her body, deprivation of her honour and degradation of her soul.

In the past women were degraded and used as objects of lust.

Even today, West is degrading women to the status of concubines, mistresses and society butterflies who are mere tools in the hands of pleasure seekers and sex marketers, hidden behind the colorful screen of ‘art’ and ‘culture’.

But Islam uplifts women and gives them equality and expects them to maintain their status.

Visit for more information

Women Rights in Islam – Modernising or Outdated?

Http://ilovezakirnaik.com/womenrights/index.htm#Definition
Spiritual rights
Economical rights
Social rights
Educational rights
Legal rights
Political rights

Read for yourself
If Islam is “abusive to women” – then why are so many embracing Islam?
Http://www.islamtomorrow.com/converts/women.htm

Women’s Rights in Islam
http://www.islamnewsroom.com/content/view/391/52/

Rights & Limitations
http://www.islamtomorrow.com/rights/

“Does the Quran Tell Men to Beat Their Wives?”
http://www.islamnewsroom.com/content/view/352/52/

Why Are So Many Priests & Preachers Entering ISLAM?
Why Are So Many People Entering Islam-Even After Sept.11?”..
Http://www.islamtomorrow.com/converts/

Why Do Rich People Enter ISLAM?What makes people in the West or in rich countries accept Islam?
Http://www.islamnewsroom.com/content/view/56/52/

Islamic conversions gain ground in Britain
http://timesofindia.indiatimes.com/articleshow/1949024.cms

Mass conversions: ‘Most go along to get along’
http://timesofindia.indiatimes.com/World/Rest_of_World/Mass_conversions_Most_go_along_to_get_along/articleshow/1951393.cms

Richard asks…

What is a good weight for a women in her forties, 5’2″, very small bone structure?

I am talking about a weight that would look the best.

The Expert answers:

You need to check your BMI (Body Mass Index). This site’ll tell you.

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News about Fitness issue #1

Featured Image
12/30/2015
Shape MagazineLose Weight This Month with Our 30-Day Shape Slim Down ChallengeShape MagazineFollow along with our weight loss challenge calendar that includes seven of the biggest fat-burning moves ou more…

News about Your Diet issue #1

Featured Image
09/15/2016
Diet Doc Cautions That Gluten-Free Dieting Alone Does Not Contribute to Weight LossDigital JournalPORTLAND, ME–(Marketwired – September 15, 2016) – Despite the growing popularity of gluten-free diets more…

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