Natural Weight Loss Tips

August 11, 2017/in Blog, Dieting Advice, Nutritional Consultant

You just have read all that you need to know about how to prevent being overweight or ways to improve weight loss. That simple set of instructions should be easy to follow, but not for 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others having to do with looks.

In addition, it is never too late to lose weight. But the fact is, it is a whole lot easier to prevent putting on pounds than to try losing them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not take forward-looking steps to stop it.

Health experts say that most people who are into losing weight usually stray. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance.

In fact, some health experts contend that the significance of excess weight is more than cosmetic. They say that it takes a huge toll on people’s physical health.

The Way to Losing Weight…Naturally

The nuts and bolts of eating right maintaining a healthy weight is not all that complicated. In fact, it is a good bet that most people know pretty well what is best. Hence, losing weight the natural way should not be a problem at all.

Consequently, a reasonable approach for losing weight naturally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat.

A complex carbohydrate is a baked potato. Fat is the sour cream and butter you should not put on it. Fiber is vegetables. Fat is the oil you should not fry them in. Protein is a lean cut of meat. Fat is the gravy you should not pour over it.

Moreover, health experts say that dietary fat promotes weight gain because it is a very dense source of calories. Also, when you consume excess calories from dietary fat, you store those calories as body fat more efficiently than excess calories from other sources.

On the other hand, it can also help you lose weight naturally if you will not fall into the so-called “fat-free” trap. Manufacturers keep coming out with low-fat or fat-free versions of their best-selling foods, but Americans keep getting fatter anyway.

One of the greatest delusions of the 1990s is that “no fat” means “non-fattening.” The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat.

The term fat-free can be a trap if you start to believe that you can eat any amount of the foods that are advertised that way.

What’s more, it is best to respond to hunger with healthful snacks. Health experts say it would be better to try eating every three to four hours, which may mean a nutritious low-fat snack between lunch and dinner.

When you feel the urge for food coming on, snacking on something healthy such as a slice of whole-grain toasted bread is a better alternative. Never skip a meal and eat snacks instead because that is the worst thing you can do if you are trying to control your eating habits and weight.

Remember, if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. When you say natural weight loss means that you do not have to use some accessories or helpful aids just to lose weight.

Losing weight naturally is a process and not a fad. Hence, it would take a lot of dogged determination, self-control, and discipline just to achieve your ideal weight.

Massage Therapy vs. Chiropractic Therapy

August 11, 2017/in Blog, Massage Therapy, Personal Training, Senior Fitness

If you are anything like me, you probably prefer staying away from providers of conventional Western medicine as much as possible and I cannot say that I blame you. Although I have full medical coverage for that “you never know when you might need it” time of my life, I have not seen any of my doctors in well over ten years, and I hope to continue not seeing them for the rest of my life.

Please do not miss understand me and think that I am some sort of superhuman creature who never gets ill. I do have my weak moments of pain and sniffles just like everyone else, or at least everyone else who takes good care of him or herself. So, when my body seems to need a boost, I visit one of my two favorite practitioners of alternative medicine; my massage therapist or my chiropractor.

I know that it all sounds very simple and straight forward but it is, in fact, somewhat challenging at times, because I do not always know which one of these wonderful professional to seek out. So, I often first opt to visit my chiropractor for a good therapeutic session of adjusting and aligning my skeletal structure and then, as an extra bonus to me and my one and only body.

I also make an appointment with my massage therapist for some hefty digging and rubbing. Between the two of them, I come out feeling like a million bucks although my finances are sadly depleted. I figure that we, my body and I, are worth it.

Now, you might ask and rightfully so, “What is the difference between a massage therapy and chiropractic therapy?” Well, I will be happy to tell you:

Chiropractic Therapy.

For the most part, chiropractic therapy focuses on the hard tissues such as the spine and other joints for adjusting and realignment. Chiropractors have some training in massage techniques but that is never their first and foremost priority.
Chiropractors are authorized to make medical diagnosis, order x-rays or blood works.
Chiropractors cannot prescribe conventional medications but they can sell supplements or homeopathic remedies.
Chiropractors do not need medical referrals to perform their work.

Massage Therapy.

Massage therapists perform wonderful work on the soft body tissues such as the muscles, tendons and ligaments but they have not been trained nor are they licensed to adjust the spine or any other joints.
Massage therapists may not legally make medical diagnosis, order x-rays or any blood work.
Massage therapists are not permitted to dispense medications of Western medicine but they can and do provide or recommend alternative herbal remedies.
Massage Therapists do not required referrals from anyone to conduct their massage sessions.

A highly acclaimed national non-profit magazine recently conducted a study in which more than 34,000 participants in the United States were asked to rate which alternative treatments worked best for their two biggest health problems for the past two years and the overwhelming majority voted just as I would have; for deep tissue massage therapy and chiropractic therapy in equal measures for such conditions as back pain, osteoarthritis, rheumatoid arthritis, fibromyalgia, respiratory problems, high blood pressure, high cholesterol, depression, insomnia and prostate problems.

Of course, as far as alternative medicine is concerned, one should not discount acupuncture and reflexology for they too are beneficial in their own very special ways.

Why Calories Aren’t a Good Metric

August 10, 2017/in Blog, Fitness Programs, Muscle Building

When it comes to losing weight or building muscles, the amount of calories you eat is one of the most common metrics you’ll find talked about. Unfortunately, this simply is not a good metric for tracking and improving performance.

A calorie is just a unit of measurement for energy. One single calorie is equivalent to the amount of energy you would need in heat to raise the temperature of one gram of water one single degree Celsius.

That energy is then converted into food and measured to see how much energy you’re taking into your body.

However, this kind of measurements doesn’t take into account many of the crucial factors that actually determine how much weight you gain or lose.

It’s Not What You Eat, It’s What’s in Your Body

One often overlooked aspect of calorie counting is the measurement of how many of the calories you eat actually end up in your blood stream.

Two people could eat the same meal and have completely different amounts of fats, vitamins, minerals and toxins absorbed by the body.

One person may take in a lot of the fat and gain weight as a result, while another person could eat the same meal and have the fats pass right through his body.

In this case, what matters really isn’t how many calories you’re eating, but how many calories are absorbed.

It Leaves Out the Quality of the Food

Of course, measuring calories completely leaves out the measurement of the food quality.

Is a calorie of ice cream the same as a calorie from organic lean meat chicken? Just a few decades ago, health experts would have said “yes.” Today however, the answer is a resounding “no.”

Where your calories come from play a much larger role in determining whether you gain weight or lose weight than most people imagine.

Other Metrics

There are many other metrics you can use to track your progress.

One of the best metrics is your body fat percentage. If your body fat percentage is going up, then there’s probably something your dietary habits that you need to change. If it’s going down, you’re probably doing something right.

Keep a food journal and write down everything you eat. Then compare what you ate to the fluctuations in your body fat percentage. This information can help you identify which kinds of meals result in better results for your body.

This is a much more effective approach than measuring raw calories, which have a different effect on different people.

Another metric you can use is BMI. While the BMI equation isn’t perfect, for the majority of people it can provide a very good indicator of overall muscle health.

In short, calories really have limited use for someone who’s looking to build muscle or lose weight. It simply leaves too much information out to be useful. Instead, try using other metrics that actually give you data that can help you follow the correct course.

Three Diet Tips for Serious Muscle Builders

August 9, 2017/in Blog, Fitness Programs, Muscle Building

Serious muscle builders treat their diet in an almost scientific, equation-like manner. What is the scientifically proven, most effective way to build more muscles?

It takes a lot of discipline to follow the rigid guidelines for developing your body in the absolute fastest manner. But if you’re really serious, that’s what it’ll take to get results the fastest.

Here are three dietary tips for serious muscle builders.

40% Carbohydrates, 20% Fats, 40% Proteins

The 40:20:40 rule has been tested again and again to be the optimal balance of nutrients for losing fat and gaining muscle.

Keep in mind that many foods contain both fats and proteins in them without explicitly being a fatty or protein food. For example, when you’re buying your meats, make sure to read the labels and see what percentage of the meat is actually fat and what percentage is protein.

Also avoid eating carbohydrates close to bedtime.

In the beginning, you’ll likely have to record all the foods you eat in order to get a good sense for how much fat, carbs and proteins you’re taking in. After you get more experience, you’ll be able to estimate your intake with a high degree of accuracy.

Eat in 2.5 Hour Intervals

Don’t binge. Don’t eat big meals. Big meals cause your body to spike up in blood sugar levels and then crash. It also causes food build-up in the digestive system, which is detrimental to muscle growth.

To maintain a steady energy level and to facilitate the fastest growth possible, aim to eat smaller meals every two and a half hours.

That’ll come out to six small meals a day instead of three large meals. If you need snacks in between meals, go for something healthy like mixed nuts.

Cycle Your Caloric Intake

To keep your body from adapting to a certain caloric intake level, regularly cycle your caloric intake.

Consider alternating low calorie days with high calorie days. If you’re trying to gain weight and muscle mass, you can put in more high calorie days, while doing the opposite if you’re trying to drop weight.

This process doesn’t necessarily have to be rigid or planned, but you should still keep track of your calories and consciously decide the night before whether you’re going to have a high or low calorie day tomorrow. Track your high and low calorie days so you can make sure you’re getting a good balance.

These are three diet tips geared specifically towards serious muscle builders. If muscle building is just a hobby, these tips might not be for you. On the other hand, if you’re really dedicated to building the body of your dreams, these tips can help take you to the next level.

Teen Dieting

August 9, 2017/in Blog, Dieting Advice, Nutritional Consultant

We have the highest teen and childhood obesity rates today than at any other point in the world’s long history. Much of the blame for this is on the fast food, low energy society that we have become. Far too often we feel that it is safer to keep our children inside our homes rather than out and about in the great outdoors.

The things we are doing for the protection of our children are actually detrimental to the health of our children.

There are things however that are being done to address the problem and get our children more involved, more active, and better educated about making the proper choices about diet, nutrition, fitness, and overall health. The problem for most teens is getting them off the computer, phone, or away from the television long enough to get active.

Even video games are getting in on the act of getting children up and active by creating games such as Dance Party Revolution and the new and latest gaming systems that seem to be taking the market by storm. These systems allow consumers, to actively participate in the game play adventure rather than sitting back and playing the game in a static environment. It is a great way to get teens off their seats and active. These games are also fun for adults and will have the same effects when it comes to activity. Whoever thought we’d be actually encouraging game play for exercise?

Get Outside and Get Active

Teens learn by example and whether they care to admit it or not, they typically enjoy doing things as part of the family. Go rock wall climbing or mountain climbing. Go bike riding as a family. Camp in the great out doors and go hiking, boating, or biking yet again. Learn a new sport together. It’s amazing how much fun you can have learning how scuba dive and while you are at it, neither of you will be consuming empty calories. Even if the sport you take up together doesn’t involve a lot of physical activity it is quite likely more active than sitting in front of the television.

Have your teen join a recreational sports team. We have all kinds of sports teams available in our community in which our teens can join. Even those with no skills at all can join and play in some of the leagues while other leagues are competitive. Getting out and about for a softball game, soccer game, and even volleyball can be a great way for the family to do something together and the games and practices are opportunities for your teen to be active.

Lawn work is another way to get out and get active with your teen. The key, as always, is in your teen9 burning more calories than he or she consumers. It is often easier said than done but it is quite possible if you work to get them out and about. Find things however that will be interesting to your teen10 and focus on those rather than torturing them with activities that hold no interest at all (well maybe not the yard work). At any rate, filling their time with activities is also allowing time that they aren’t consuming calories as well and that is something worth considering.

Encourage your teen11 to eat healthier foods. Eliminate calorie-loaded sods, fruit juices, and energy drinks from your pantry shelves, and encourage your teen12s to drink plenty of water each day. Introduce as many vegetables as possible to the diet of your teen13s and get rid of the prepackaged convenience goodies that teen14s are notorious for depleting in one sitting. Also having your teen15s actively participate in the preparation and clean up for meals will help them pay more attention to the things they put into their mouths as well as the messes they make in the process.

Massage Therapy for Senior Citizens

August 9, 2017/in Blog, Massage Therapy, Personal Training, Senior Fitness

With the baby boomers aging and with the help of higher technology and greater innovations in medicine and geriatric science, life is not merely being prolonged but more and more senior citizens today have the opportunity to take advantage of more quality life than ever before.

This translates into a generation of more senior citizens of more advanced ages living among us, and that is, in my opinion a very good thing.

National demographic studies tell us that nearly 40 million Americans are currently 65 years of age or older and over 2,000 more reach age 65 every single day. To accommodate the ever grown demand for massage therapy among senior citizens, many massage therapists are choosing to expand their expertise by studying the art of age-specific massage therapy which is often referred to as senior’s massage or geriatric massage.

For the most part, massage therapy for citizens is extremely beneficial and of utmost importance to relieve the aches, the pains, the stiffness and the great number of health condition which are so often associated with aging; such as inflammations in the joints; arthritis; skin discoloration and other dermatological conditions; deteriorating muscles and bones; fading eyesight and loss of hearing, reduced appetite and therefore weight loss, poor blood circulation; sleep disorders; weakened mental capacity, tendinitis; bursitis; asthma; emphysema; high blood pressures; diminished functions of the internal vital organs such as the heart, the liver, the brain, the thyroid, the stomach and the intestines; and so much more.

Most importantly, however, lonely and isolated, depressed, anxious and fearful senior citizens derive priceless valuable benefits from the simple pleasure of the caressing human touch and the intimate companionship afforded them during massage therapy sessions.

The Weaver’s Tale Retreat Center in the State of Oregon recently conducted a two-year study examining the effects of massage therapy for senior citizens and they found that at least 50 percent of the elderly who were tested showed a reduction in their rates of breathing, an increase in their range of motion, an improvement of their postures, development of more body awareness, their skin took on healthier colors and their muscle tones were enhanced. The same study also showed that 100 percent of the senior citizen who were tested showed a dramatic improvement in their moods and their attitudes toward life in general.

Massage therapy for senior citizens does not differ in technique but it does differ, and it differs greatly in the application of that technique, whichever that technique may be. In other words, just about any of the different massage techniques can be used on senior citizen but they must be modified enough to accommodate the facts that, very often, the skin of senior citizens have become thinner while growing much less pliable and much more easily broken, their bones are thinner and more brittle, their joints are more stiff with reduced range of mobility, their blood vessels are more prominent and closer to the surface of the skin and their overall health, vigor and vitality have been downgraded through the years.

Taking all that into consideration, extra care musts be taken when positioning them on the massage tables, they should never be expected to perform the same movements as younger adults, and wheelchair-bound or bedridden senior should get their massage treatments while remaining seated in their chairs or reclining in their beds.

Most massages for senior citizens are limited to anywhere from thirty to forty five minutes because the elderly seem to respond better to shortened sessions with greater frequency. Furthermore, greater time is usually spent on massaging their hands and feet than any other part of their bodies. That is especially true for those senior who have lost the use of their hands and feet as massaging them will enhance their body awareness as well as increase sensations and blood circulation throughout.

We all need plenty of TLC (tender love and care) but The potential risks involved in performing massage therapy on cancer patients do not inevitably discard the entire concept of massage therapy but it does mean that extra caution must be practiced and, perhaps, moderate to extreme alteration of the treatment is in order. And the health risks are the following:citizens need and deserve quite a bit more of it.

Identify Your “Why” to Build Inner Motivation

August 8, 2017/in Blog, Fitness Programs, Workout Advice

One of the most important questions you should ask yourself when you’re beginning your body-building journey is: Why? This question is so crucial, yet many people fail to ask it.

If you have a clear, concise and well-grounded answer to this question, you’ll be able to stick with your exercise routine through good times and bad. You’ll put in the time to study the theory, you’ll put in the time at the gym and you’ll have the inner motivation to put in an extra rep even when your muscles already hurt. It’ll make all the difference.

On the other hand, if you don’t know your “why,” chances are you’ll start your workout routine, stick with it for a few days or weeks and then fall off the bandwagon when the going gets tough. After all, building a great body takes effort. You need to have the motivation to make it happen.

Identifying Your Why

Start with looking at your fitness goals. Different kinds of fitness goals tend to have different motivations.

Are you just trying to lose some weight? If so, what’s the most important thing you think you’d gain by losing that weight? Is it better health, more energy and a likely longer lifespan? Is it more social acceptance? Or more attention from the opposite sex?

If you’re skinny and want to bulk up a bit, again – ask yourself why. Why is having muscle mass better than having a skinny body? How will your life be different if you had more muscle mass?

Look at your goals and ask yourself: Why do I want my body to look this way? Often times finding your “why” is a matter of looking inward rather than outward.

Write Down Your “Why”

As the saying goes, “where there’s a will, there’s a way.” To keep your “why” alive, write it down on paper and keep it somewhere visible.

On days when you just don’t feel like getting up to go to the gym, that piece of paper can give you the push you need to get off the coach and into the gym.

Writing out your “why” also serves another function. Often times when trying to figure out your why, you’ll have a sense for it but not be able to put it into one concise sentence. Writing it out will help you form your why into a more concrete form.

To sum it up, finding your why is one of the most important aspects of being able to successfully keep up an exercise routine. If you have a strong enough reason for wanting to change your body, you can. Just make sure to keep reminding yourself of that reason, especially when times get tough.

Are There Any Healthy Weight Loss Pills?

August 8, 2017/in Blog, Dieting Advice, Nutritional Consultant

Losing weight as quickly as possible is what most people who are trying to lose weight want, but losing weight insanely fast is not really healthy especially if you do it the wrong way such as a bunch of pills and not eating.

To help get things started you need to eat less and eat healthier, you should try to be a bit more active than usual and if you need can try a weight loss supplement to help you out. Not all of the over the counter weight loss pills that are out there are good; some work and others don’t, do some basic research and go with what you think will work for you.

Even though there are a lot of things that can help with losing weight you need to keep in mind that there is no special item out there that will just directly drop the weight off; the best thing you can do for yourself to lose weight and to make sure that it stays off is to make some lifestyle choices such as eating healthier and being more active.

When it comes to over the counter pills there are two main categories to look at, there is what is known as dietary supplements and then there is what is known as nonprescription drugs.

For these two types of drugs there are a lot of differences that you need to look at. For example with a nonprescription drug such as one known as Apidren, the company for that drug must be able to provide results from the FDA or the Food and Drug Administration on clinical trials or otherwise known as human trials in which show how effective it is and how safe it is to use with the nonprescription dose that they have to offer it in.

And as for the dietary supplements the makers of these are supposed to make sure that the product is safe and that all claims about that product are honest. With that in mind these claims do not have to go through the FDA to be approved before the product gets marketed and this can lead to unsatisfactory results and bad products.

However if the FDA can prove that the dietary supplement is not safe for consumers than they can ban the product and or even get the manufacturer to withdraw the said product. Another thing that the FDA can do is if there is nothing such as evidence to support the claims that the company is making about a product then they can take some action against that as well.

All of these differences in the process of research, marketing and the production of these products are what makes consumers frustrated with what to do. The best suggestion would be to try something that tends to work with the masses and go from there; pills that are a dietary supplement can be helpful. Green tea, raspberry ketone, and coconut are the top ones you should look at.

Risks of Massage Therapy

August 8, 2017/in Blog, Massage Therapy, Personal Training

By and large, massage therapy that is performed by a properly schooled and well experienced massage therapist who practices his or her art prudently and with due caution, is risk free to its recipient’s health and well being. For that reason along, if for no other, massage therapists must be selected very carefully as credentials and licenses are scrutinized meticulously, references are checked with diligence and questions are asked relentlessly.

Regardless of how it is phrased or worded, one question which must always be asked of a potential massage therapist is the following, “Which health conditions would you consider pre-clusive of massage therapy and why?” And the correct answer, whether stated in exactly those words or different ones, should be, “There are certain health conditions which must rule out massage therapy and those are …” And he or she must name the following:

Cancer. Massage therapy comes in different forms which affect the body differently. There are also many different types of cancers and patients may be at different stages and receiving different treatments. In some cases and certain types of massage therapy may lead to life threatening results while in other cases with another type of massage therapy the results may be extraordinarily beneficial. Because of such complexity, it is essential to consult with the medical provider who knows the particulars of the case in question before proceeding with a massage therapy of any kind.

The potential risks involved in performing massage therapy on cancer patients do not inevitably discard the entire concept of massage therapy but it does mean that extra caution must be practiced and, perhaps, moderate to extreme alteration of the treatment is in order. And the health risks are the following:

Fractures of bones. Certain forms of cancer and their treatments weaken bones to the extent that they can easily break under pressure.
Bleeding. Many cancer patients have the tendency to bleed easily. Deep tissue massage can cause dangerous internal bleeding.
Spreading of cancerous tumors. There is an ongoing debate about the effects of massage therapy on tumors. Some claim that applying vigorous pressure to the area where the tumor is present will cause it to metastasis (break down and to spread or to increase its rate of growth). Others, however, deny that claim as unsubstantiated and untrue. It is best to play it safe and not massage the tumor region or its surrounding soft tissues.
Lymphedema (the buildup of lymph in soft tissue which leads to swelling of the limbs). Certain types of massage therapy in patients who have had their lymph nodes removed due to cancer may lead to lymphedema.
Flu-like symptoms. Patients who are going through chemotherapy can often develop symptoms which look and feel like the flu after having been treated to certain types of massage therapy.
Pain. Cancer patients frequently suffer a great deal of pain and most massage therapy techniques can result in some temporary pain immediately after the treatment. That may translate to added pain when too much of it is already present and that can be quite literally unbearable.
Post-surgery. Shortly after surgery, the wound is still in the process of healing visually on the surface of the skin as well as internally. Applying pressure to the site may cause a series of risky health problems such as reopening the incision, trigger internal and/or external bleeding or blood clotting, and so on.
Skin conditions. Areas where the skin is infected, inflamed or covered with rashes or sores should not be massaged as it can lead to worsening of the condition.

Even when taking into account all the risks which have been mentioned above, massage therapy can still be very beneficial to most people in most situations. Rather than discounting it completely due to specific concerns, I would advise consulting a physician.

The Truth about Muscle-Building Supplements

August 7, 2017/in Blog, Fitness Programs, Muscle Building

Open any fitness magazine and you’ll fine ad after ad promoting supplements, diet pills and protein shakes. With every product proclaiming itself to be the one thing you need to put on the muscle you’ve always wanted, how do you actually decide what kind of supplement to take or not to take?

In this article, we’ll take a good hard objective look at supplements in the health industry. We’ll look at who should and who shouldn’t take supplements, as well as what kinds of supplements you should take if you do choose to supplement.

The Magic Pill Mentality

One of the biggest drivers of the supplement industry is the magic pill mentality. Customers who aren’t willing to put in the work to actually lose weight and gain muscle instead turn to supplements and diet pills. They read the advertisements, get excited and make a purchase.

More often than not this mentality won’t produce actual results. The customer then either gets disillusioned and quits, or they go back to buy a different supplement pill.

If you want to build muscles, this method just won’t work.

Supplements Can Only Support Strong Fundamentals

Your supplements can only support your exercise routine if you already have strong fundamentals. If you’re eating right, drinking enough water, doing the right workouts, working out consistently, alternating muscle groups and doing all the other things you need to do, then supplements can help give you that 20% edge to take you to the next level.

But if you don’t have the fundamentals down, supplements just won’t help. Supplements can’t be, have never been and never will be a magic pill that can replace working out.

More Is Not Always Better

Many supplements are based on the premise that more is better. In reality, more protein or more vitamins may not be what your body needs at all. If you structure your diet right, you can get the vast majority of all the nutrients you need right in the food you eat. Artificially adding more protein or vitamins through supplements can often be ineffective, expensive and potentially even harmful if your body doesn’t actually need it.

Who Should Use Supplements?

Who should actually use supplements, then?

Supplements can be used if there are nutrients in your diet that you aren’t getting enough of. Only use supplements if you already have your fundamentals in order and want to get an extra boost to reach your goals faster.

If you already have all your nutritional needs handled, you might also want to consider an energy-boosting supplement like creatine. Unlike other supplements that focus on nutrition, these supplements actually make it so you can push harder during your workouts.

In general, muscle builders would be better off ignoring the majority of supplement advertising and focusing on building a solid workout routine. That said, if you have the fundamentals handled, supplements can give you a nice progress boost.

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