Tag Archives: Health

Six Fat Loss Training Mistakes

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Edited by Steven Milner IIST

It may not be ingrained in our male DNA, but when most of us start lifting weights for the first time, it sure seemed like all of our workouts (no matter what the goal) were genetically predestined to be bench press, biceps curl, and triceps pushdown marathons 4-5 times per week and not much else. I know that my own workouts sure looked like this when I first started weight training. I still visit a typical commercial gym and each time I do, I feel like I have time warped back to the 80s as I see lots of guys doing the same stuff everyone did over 20+ years ago. For whatever reason, not much has changed and it’s not their fault, they just don’t know any better. So what’s a bloke to do? I am going to show you how to do better based on several things that we have learned over the years. First, let’s be honest blokes, you could probably stand to lose some “lb’s” of body fat. A lot of guys, myself most definitely included, tend to find ourselves in a perpetual “bulking” or mass-gaining mode.

Why is this?

Interestingly, for a lot of us blokes, the mirror often lies and you will see a much leaner person staring back at you. If you were to take an honest self-evaluation such as a body composition test or take some simple photos with only your trunks on, you may be very surprised and/or shocked with the results. It can be a real eye-opener when you learn that you are more than likely not nearly as lean as you think you are. In other words, that 14 odd % body fat that you think you are sitting at is probably much closer to 22%. If you have taken this evaluation and you have decided that it is time for you to get leaner, it is also high time that you overhaul your weight training program to make it more suited to the task at hand. I have written training programs for more than a few men who have come from the same place that you and I have come from. These guys are now typically middle aged and looking to shed some fat, stay strong, and still feel a bit athletic while holding on to their inner “bloke.” I am going to share with you what I feel are some of the biggest mistakes that I see most guys make when left to their own devices as it pertains to their weight training programs when seeking fat loss. Fixing these mistakes immediately will fast track your progress and get you to your fat loss goals. I am then going to share a snapshot of a training program that we have used with great success for blokes just like us.

1.  Blokes Organize Their Training Like a “Bodybuilder.”

I certainly mean no disrespect to the competitive bodybuilding community by the above statement, and I don’t think there is anything wrong with bodybuilding as a competitive pursuit. There is certainly a lot to learn from bodybuilders. In fact, most blokes get our first exposure to weight training through bodybuilders via muscle magazines and the Internet. The problem is that most guys think that following the routines of competitive bodybuilders is the best way for the average person to train for fat loss without really giving it enough thought. They will typically organize their training sessions in terms of the body parts or muscles trained. This is actually not very logical and not as productive as it could be since in reality your body works as an integrated unit and not as individual parts or muscles. By the way, have you ever wondered how it was decided that certain muscles get their own day while others don’t? It makes no real sense to base how we allocate our exercises to our training days by simply considering muscle groups as the main organizing factor. It makes much more sense to base the allocation in regards to what the body does as it relates to basic human movements. If you think more in terms of training basic movements and the body as a whole (the way it actually works), you will actually train muscles as a by-product and get the results you desire.

“When we just train muscles, we forget movements, when we train movements, we never forget muscles.” Nick Winkleman

The other big problem with this approach is that time is a major limiting factor for most typical blokes. We all have extremely busy lives with jobs and families. Do you really have the time to dedicate to training that a professional bodybuilder (whose job is usually his training) would have? I don’t think so. Real life experience shows that full body weight training routines done three times a week based on a split of basic human movements will work far better for most blokes, most of the time, in terms of fat loss training. This allows you to train with a higher frequency (you will actually hit muscle groups more often than typical body part split routines) and get better results. Instead of classifying exercises by muscle group or body part, try to classify them simply based on what they are – basic movements, then we allocate these movements to training days. Squat, Hinge, Push, Pull, Single Leg Stance, Lunge, Core.

2.  Blokes Think More is Better.

More than likely, because of the heavy mainstream bodybuilding influence on general training that we mentioned above, most blokes usually think they must train on that good old 5-6 times per week body part split routine with extremely high volume to get any results. They also often think they must use multiple exercises for each body part with tons of sets. You must realize that you make gains while you are recovering from training, not during the actual training itself. There is also no need for exercises that are redundant. Think about it, what the heck is the leg extension going to do for you that the squat doesn’t? The key is to focus on quality and not so much on quantity. As fitness expert Paul Chek has stated, “exercise is like a drug.” With the correct dose and the correct drug, you will get the desired response and it all works. If you overdose or take the wrong drug, you can do more harm than good and not get the desired response. One of the reasons why a three times per week full body routine works so well is that you get a high frequency of training without over doing it in terms of volume.

3.  Blokes Do Too Many Single Joint Exercises.

Is it a crime to do biceps curls or triceps pushdowns? No, but when the volume/number of these types of exercises dominate your program, you will greatly diminish the effectiveness of your workouts, particularly when it comes to fat loss. If you focus your training on heavy, multi-joint (compound) exercises such as squats, deadlifts, various presses, push ups, rows, chins/pull-ups, etc., you will train much greater amounts of muscle overall, and this will lead to more calories burned during and after your workouts. As a general rule, the more muscle involved in an exercise the better. But what if a bloke’s goal is to also get bigger guns? Realize that spending the majority of your time and effort on getting stronger on chin-ups/pull-ups, various rows, and various types of presses will get your arms bigger faster than anything else. If you are unable to only do a single unassisted chin-up, what do you think will do more for your bicep size, those 25-30lb curls or focusing all your time and energy on working on that chin-up and getting to the point where you are doing multiple reps with an extra 25-50lbs hooked up around your waist?

4.  Blokes Neglect Lower Body Training.

Squats aren’t simply a leg exercise and deadlifts aren’t simply a back exercise. They are full body exercises that involve just about every muscle in the entire body.  If you have a 315lb. bar on your shoulders or upper back and you are getting ready to bang out a set of squats for 8 reps, realize that not just your legs are involved in the exercise. Your shoulders, upper back, core, etc., are all very heavily involved. They need to be big enough and strong enough to support and move that load. A lot of blokes think, “I get enough “leg” work from running and playing football/rugby, so I don’t need to do squats, deadlifts, lunges, step ups, etc.” Sorry, but that’s just not the same thing! Understand that approximately 70% of your muscle mass is in your back, hips and legs. If you omit these exercises, you are severely limiting your results. Dare to be different and dare to get better results.  At some gyms you will see “informed” trainers doing deadlifts, squats, lunges, and various single leg exercises, thereby training “legs.” It is part of their culture and one of the reasons that they get the results that they do.

5. Blokes Rest Way Too Long Between Sets.

You know the scene at the local gym – guys taking 5-10 minutes between sets of the same exercise chatting with their mates while discussing any number of topics and paying no attention to time. This is not very effective at all if your goal is fat loss! Research and practical experience has shown us that shorter rest periods lead to maximal metabolic disturbance possibly due to the hormonal influence that is set off by these shorter rest periods. It also allows us to increase overall caloric burn and total work performed in the time allotted for the training session. The key is being able to combine shorter rests without compromising the use of heavier loads in our compound exercises. How do we do this? Quite simply, we pair non-competing exercises with short rests (30-60 seconds) between them. As an example we might use the following pairing in a program:
1A: Push Ups             2-3 sets                      12 reps                       60 sec. rest
1B: Reverse Lunges  2-3 sets                      12 reps each              60 sec. rest This allows us to increase the actual amount of work density done in a specified time period, as opposed to doing each exercise one at a time with longer rests, which leads again to better fat loss results.

6.  Blokes Think, “The Bench Press is More Than Just an Exercise, it is a Way of Life!”

I don’t think that there is any doubt that the bench press is the most overused exercise of all time. But, let me state this up front, there is nothing wrong with the bench press! I love the bench press (as most blokes do). The problem is when the bench press becomes your entire workout each time, rather than simply a part of your training program. In other words, most blokes simply bench press way too often and with way too much volume. This creates massive imbalances about the shoulder girdle. You need to strive for some sort of balance in the amount of pushing and pulling movements that you perform. Since most guys have been doing way more pushing for such a long time, it is a wise plan to purposely imbalance your training in the other direction in performing more pulls than pushes. You need to include lots of inverted rows, face pulls, dumbbell rows, and cable rows. Remember the fact that 70% of muscle mass is in the back and legs? This will do your shoulders a lot of good and help out with the fat loss process all at the same time. By the way, in looking at the push pattern from a fat loss standpoint, the good old-fashioned push up is probably a better choice than the bench press actually, as it involves a greater amount of muscle mass and integrates the core to a greater extent at the same time.


Edited for a UK audience from an original article by Craig Rasmussen “Fat Loss for Dudes”


Who’s fault is it that kids become obese? Well, it’s not theirs!


I recently wrote an article titled “Don’t Stand By And Let Your Kids Get Fat”.

Do you think it was a bit over the top?

Well, not really, a bit blunt I’ll admit but I think I’m going to take that sort of stance from time to time.

When you form a moving image of a fat kid in your mind do you picture that child running or climbing? Probably not. Is that the kids fault? Definately not.

Look it’s not easy to think about it but here’s the truth.

Kids don’t go to work

Kids don’t earn a wage

Kids don’t do the food shopping

Kids don’t cook the family meals

Kids can’t make informed decisions about their health

So who’s making these kids fat?

Adults, that’s who.

Kids who are fat have a poorer quality of life and this extends into adulthood and even perhaps an untimely death from one of the many and varied accompanying morbidities that come with obesity, none of them pleasant, all of them inevitable.

Many obese people can quite rightly claim that it isn’t their fault, but that’s no excuse for allowing your children to suffer the same fate.


Ever wondered how your body actually burns fat?


Let’s start by working backwards, how do we get fat?

A few years ago a popular health magazine decided to try to answer that same question by reasoning that if we knew all the “tricks” to gaining weight, we could learn what “not” to do if we wanted to stay lean.

So they picked a group whose job requires them to maintain enormous stores of body fat – Sumo wrestlers. If we knew what they did we might learn what not to do so they looked at what Sumo’s did to get fat and this is a simplified description of much how they go about it.

They had a strict daily workout regime with as much rest as possible in between workouts, they took a lot of short naps and then at the end of the day, they ate their one meal, a massive calorie dense amount of food and beer that would make an all you can eat buffet at the local gastro pub seem skimpy. Shortly after this multi-thousand calorie feast they’d go straight to bed for the night.

So what can we learn from this? One reason this technique is so effective for weight gain is that it mobilizes every fat-storing mechanism we have in our body. The point here is that if you want to burn fat instead of store it, you have to learn how to turn off your “fat storing mechanisms,” and instead turn on your “fat burning mechanisms.”

So here’s the simplified biochemistry behind the Sumos’ weight gain…

When you eat a big carbohydrate rich meal, it sends your blood sugar soaring. The body immediately releases a hormone (insulin) whose job it is to control that sugar and get it out of the bloodstream and into the muscle cells. The ting is when the muscle cells don’t need it, like if you’re not moving around much and are inactive, insulin takes that sugar and shuttles it into the fat cells. No wonder insulin is also known as the “fat-storing hormone.” Insulin does its work with the help of an enzyme called lipoprotein lipase (LPL), which is kind of like the “fat-storing enzyme.” LPL takes triglycerides (fats) from the bloodstream, breaks them down into smaller parts (fatty acids), and then promptly helps store these fatty acids in your fat cells.

Once insulin is released into the bloodstream, it effectively locks the doors to the fat cells. They won’t open up and release their potential energy stores (that is, you won’t burn fat) until insulin levels come back down. Of course, the more you continue to eat that same high carb diet, the less your insulin levels go down. That’s the biochemistry put very simply, and it works that way whether you’re a couch potato or you’re a professional Sumo wrestler.

So Just How DO You Burn Fat?

You do the exact opposite of everything I just said, and here’s why …
Insulin has a sister hormone, and its name is glucagon. It’s a critical component involved in fat burning biochemistry. When blood sugar is low, and you need more energy, (but food isn’t available), glucagon is secreted into the bloodstream. Its purpose is the exact opposite of insulin’s. Glucagon goes into the cells and causes fat to be released. And it does so with the help of a fat-burning enzyme called hormone-sensitive lipase (HSL).

Much as glucagon is the “opposite” of insulin, HSL is the “opposite” of LPL, the fat-storing enzyme I spoke of earlier. HSL breaks down triglycerides (a form of fat stored in your cells) into fatty acids and glycerol, so as they travel around the bloodstream they can be burned for energy or excreted.  This glucagon-HSL partnership makes up part of the fat burning process.

To sum it all up and working backwards, we start to see the obvious: Fat burning (and weight loss) won’t take place unless the fat-burning components (glucagon/ HSL) are all in place.

The fat burning switch is in the “off” position as long as insulin levels are high. Insulin levels are high whenever blood sugar is high, and blood sugar is typically high in response to high-carbohydrate meals. Therefore the solution to the problem involved in “how to burn fat” is pretty simple. Keep blood sugar in a safe, moderate range where it won’t trigger an insulin spike. By keeping blood sugar (and insulin) down, you allow glucagon/HSL, the fat-burning switch, to do it’s magic.

If you want to trigger your fat-burning switch, you have to learn to eat in a way that won’t trigger excess insulin. Fortunately, that isn’t that hard to do. I’ll tell you more about how to do this by understanding the dangers posed by high glycaemic indexed carbs, processed foods and bad fats in future posts.

Thanks for reading!

How 15 Minute Doses Of Physical Activity Can Boost Your Life


How 15 Minute Doses Of Physical Activity Can Boost Your Life

It is still better to exercise even for 15 minutes a day than to do nothing at all. It is better to do a consistent 15 minute workout that you can stick with, than risk prolonged discomfort with little return for your effort in turn leading to you quitting exercise in the end. There have been numerous studies published regarding the physical and mental benefits one can get from consistent short duration physical activities. This is good news for sedentary or inactive people who usually get overwhelmed with 30 minutes a day of exercise in the pursuit of health and fitness benefits.

Cardiovascular Health
An interesting three-month study published in the American Journal of Cardiology showed that 15 minute cardiovascular and strength training workouts can produce significant improvements in one’s fitness levels and heart health, such as decreased risk of cardiovascular disease, lower blood pressure and lower cholesterol.

What 15-Minute Strength And Cardio Exercise Programs Can You Do?
Alternate 30 seconds or a minute of resistance training routine like push-ups, squats, lunges and abdominal crunches with a minute of cardio routine like star jumps, step-ups, jogging in place or dancing in place until you complete a total of 15 minutes. This type of workout can increase your heart rate throughout the 15 minute routine.

Walk briskly for 15 minutes early in the morning or in the afternoon.
Dance for 15 minutes every morning or before taking a shower at night.
Clean, sweep or map the floor nonstop for 15 minutes every day.

Waist Management
An Australian study published in Diabetes Care showed that people who take more breaks from sedentary positions, such as standing up more frequently from a sitting position or taking a single step, can have smaller waist circumference and lower blood glucose and triglyceride levels.

How To Incorporate Workout Breaks To Your Day
Give yourself a rule or set an alarm every 20-30 minutes so you can take a short walk or stretch break wherever you are. Standing or walking around the room while using the telephone is one option. Squeeze your butt while sitting, extend and bend your knees, lift and lower your arms and twist your torso side to side every 30-60 minutes.

A study on exercise and self-control conducted by researchers at the University of Exeter, published in Appetite showed that exercise helps reduce a person’s chocolate cravings and improves one’s coping strategy for stress.  This study also suggested that a short dose of exercise can help people who are trying to quit smoking to cut back on caffeine and switch to a diet.

How Physical Activities Improve Your Self-Control
When craving for something like chocolates or salty junk foods, try to get outside your house first and walk for 10-15 minutes. You might be surprised how physical activities can help diminish your cravings. Whenever you feel the urge to eat something, boredom doesn’t help, get busy by dancing inside your room for 10 minutes, or completing your household chores. This strategy will distract you from thinking too much about food. Try to do your 15-minute home workout routine and you will feel more empowered to control your urges to eat extra calories, because you might not want to offset the 100 calories burned from a short workout just by eating a 100-calorie piece of chocolate.

Better Mood And Self-Esteem
A 2010 meta-analysis, which collectively observed more than 1,200 participants, published in Environmental Science and Technology showed that “Green Exercise” or outdoor activities, such as walking, running, hiking, biking, taking your dog or kids out walking for as little as 5 minutes a day, improved self-esteem and mood, compared to physical activity lasting 10-60 minutes.There have also been a number of studies proving that sedentary people can benefit from shorter periods of exercise when it comes to mental health improvement.

15 Minute “Green Exercise” Tips
Walk your dog every day.
Play with your kids in the garden.
Check out the nearest park to your work, nowadays many of them have organised activities at lunchtimes.
Use your bike to run errands.

Live Longer
A study published this year in Lancet Journal and conducted by researchers at the National Health Institutes in Taiwan found that those who exercised 15 minutes a day, or a total of 90 minutes a week, extended life expectancy by three years, compared with those who did not exercise at all. This study tracked 416,000 Taiwanese adults.

Make A 15-Minute Workout Part Of Your New Lifestyle
Choose the most doable and the most practical activities you can for every day, like walking or doing the garden, and spice things up when you’ve got more time and resources.
Make your activities fun and enjoyable by involving your partner, your kids and even your friends.
Memorize by heart a simple 15 minute exercise routine that you can use to target your whole body, using only bodyweight exercises.
When on a trip or vacation, make a commitment to yourself to move at least 15 minutes a day, even just by strolling or climbing up and down the stairs several times a day.


Edited by STEVEN MILNER IIST VTCT from the Mail online

Europe With A QUARTER So Overweight Their Health’s At Risk

British Obesity levels are far worse than Germany, Italy and France with more than one in five British men classed as obese
By Claire Bates and Jenny Hope, Last updated at 9:42 PM on 25th November 2011

British women are officially the most overweight in Europe.
A quarter are so obese, so fat it threatens their health, according to alarming figures. This is a far higher proportion than in the other countries of Western Europe.

Obesity levels in the UK are far worse than Germany, Italy and France
British men are doing almost as badly, with more than one in five classed as obese, according to the authoritative figures. Experts are especially concerned by the young age at which so many women here are developing serious weight problems. A disturbing 16 per cent of young women aged 18 to 24 are obese – up to 16 times higher than many other European countries where the rate is between 1 per cent and 3 per cent. Young men are doing better, around 6 per cent are obese, but a worrying one third of men aged 45-64 are obese in the UK.

The deeply troubling figures are contained in a report from Eurostat, the EU’s statistics agency, which compares obesity levels in 19 countries from 2008/2009. Only the U.S. and Ireland, which are not included in the report, have higher obesity rates in the developed world. The latest table shows that only the former Soviet states of Latvia and Estonia – where one in five women is obese – approach the UK’s unenviable league-topping figure of 23.9 per cent. Women in Malta are catching up fast with rates of 22 per cent. Fifteen per cent of women in Germany are obese, while they are slimmer still in France (12.7 per cent) and Italy (9.3 per cent). The report says it is ‘particularly significant’ that a third of men in the UK are obese between the ages of 45 and 64. Overall, 22 per cent of British men are obese – and twice as many are overweight, say experts. Neville Rigby, director of policy and public affairs at the International Obesity Forum, said the British led the field in obesity – but in almost all developed countries two-thirds of adults are overweight or obese. “Levels of fatness are increasing all the time,” he said. “They go from overweight to obesity and affect more than 60 per cent of adults in most countries”. He goes on to say “The recessions is likely to make things worse, as people find they cannot afford the expense of buying healthier foods and fill up on fatty and sugary junk foods.” The National Audit Office estimates that obesity causes at least 30,000 deaths a year in the UK, through conditions such as cancer, heart disease, strokes and diabetes. It is shown to shorten lifespan, with individuals carrying four stone extra in weight at risk of losing three years in life expectancy.

The Body Mass Index measurement is used to calculate whether an individual is a healthy weight or not. This is calculated by dividing weight in kilos, by the square of his or her height in metres. Under 18.5 is underweight, between 18.5 and 25 is a healthy weight, 25 to 29.5 is overweight, 30 up to 35 is obese and over 35 is very obese. It means, for instance, a 5ft 6in woman weighing 14st would have a BMI of 30 and would be seen as obese. A 6ft man weighing 16st also has a BMI of 30. The formula has been criticised because it may penalise those who have a lot of muscle, said Mr Rigby, but he added: ‘Everyone knows when it’s fat.’ The report follows estimates made earlier this year in The Lancet medical journal which found that if current trends continue, the size of the obese population in the UK will increase by 11million over the next two decades – up from 15million at present.

By 2030 the problem will trigger a startling number of illnesses. There will be almost half a million more cases of heart disease and there will be around 700,000 extra cases of diabetes, with 130,000 more developing cancer as a consequence of their weight. Experts blame abundant energy-dense food, too little exercise and lack of will by policymakers to curb over-consumption. The Eurostat report links obesity with levels of education, saying that the better educated tend to be slimmer. Experts have been calling for ‘fat’ taxes on unhealthy food and a ban on advertisements aimed at children. Tam Fry, of the National Obesity Forum campaign group, said education was key to fighting obesity. “Until the UK puts domestic science properly back into the school curriculum, many women will continue to rely on cheap, ready meals and fast, processed foods for their families and themselves,” he added.

Doctor’s orders for top fitness

Doctor’s orders for top fitness

Published on Thursday 24 November 2011 08:23 at Lancashire Evening Post

Doctors have launched a new scheme to avoid complications during operations and get patients back home sooner.

Lancashire Teaching Hospitals, which runs Royal Preston and Chorley and South Ribble Hospitals, has invested more than £40,000 in cardiopulmonary exercise testing equipment as part of its new ‘fitness for surgery’ initiative.

Fitness for surgery will benefit 500 patients a year and give medics a much better measurement of a patient’s fitness and the risks of surgery.

This allows specialists to effectively plan the level of care and rehabilitation a patient will need after surgery and can identify patients who may be at risk of complication during the operation, so more appropriate treatment can be arranged.

Bridget Reynolds, who lives in Longridge, near Preston, underwent the test in preparation for surgery to remove a polyp. She said: “I had the cardiopulmonary test during my pre-op assessment.

“It is really reassuring to know that you’re fit and well for surgery and I now feel less anxious about the operation.

“Although it’s a long time since I took vigorous exercise the whole experience was quite comfortable. It’s a bit like having a go on an exercise bike. In fact I might get one for Christmas!”

Dr Tom Owen, consultant in anaesthesia and critical care said: “The fitness for surgery programme will help us to avoid potentially dangerous complications during surgery and allow us to identify patients who are likely to recover quickly after their operation and be able to go back home sooner.” Chris Simms, divisional director of surgery, said: “No one likes to stay in hospital for longer than they need to and the fitness for surgery programme will enable a better recovery following an operation.”

Doctor’s orders for top fitness edited by STEVEN MILNER IIST VTCT

Trigger Point Therapy

What Is Trigger Point Therapy?


What are trigger points?
A (Myofascial) trigger point is a hyper irritable and painful area. It’s called a trigger point or trigger site because it “triggers” painful responses, but a trigger point is more than just a tender muscle knot. It affects not only the muscle where the trigger point is found, but also causes “referred pain” in other tissues supplied by similar nerves. Trigger points are most notable in a taut band of muscles fibres. The trigger point will be the sorest point in the band. The therapist will locate and deactivate them using finger pressure. One technique is to pick up the muscle fibres in a finger pincer grip.

Here are a few symptoms you should know about:
If you have restless leg syndrome, you have TPs; if your teeth hurt, you have TPs; if your workouts plateau, you have TPs; if you have painful menses or irritable bowel syndrome, you have TPs.
Simply rubbing the surface of the skin with a massage lotion, a vibrating massage or using heat will not change the condition of a single trigger point. What it needs is sufficient deep sustained pressure to the knotted-up area.  As we work the Trigger Point, your body will undergo soft tissue release, allowing for increased blood flow, a reduction in muscle spasm and the break-up of scar tissue. It will also help remove any build-up of toxic metabolic waste. Your body will also undergo a neurological release, reducing the pain signals to the brain and resetting your neuro-muscular system to restore its proper function. In other words, everything will work the way it should again.

What You Should Know About Trigger Point Therapy?
It is used to treat painful trigger points that cause referred pain. Trigger points take time to create and it will likely take more than one session to get rid of it. These points are often areas of chronic “holding” and you need to learn how to move in different ways to keep them from recurring. Muscle Energy Technique can be enormously helpful when improving range of movement.

How Long Does It Take To Get Relief?
The length of time it takes to release a trigger point depends on several factors, one of which is how long you have had your trigger point. Other factors include the number of trigger points you have, how effective your current treatment is, and how consistently you can administer or receive treatment. Trigger points are very fickle; they need to be addressed frequently using a technique that will apply the pinpoint pressure that is needed. Attending a good massage therapist frequently enough to get a trigger point to release can become quite expensive, with my guidance I can show you how you can help yourself between treatments for faster more effective relief. What I’m saying here is that you need to take responsibility for managing your own care. From time to time, of course, you may find you need help from medical professionals. But even so, the more you know the better care you’re going to receive. This is naturally going to require some time and effort on your part, but the payoff will be faster with far better results.