A Man's First Date

Am I getting to old for this?  A first date.  Really?

I am almost 40 years old.  I am alone sitting in my house in Los Gatos, CA.  It is the night before the big day.  I am so nervous.  I can not sleep.  As a man I had always dreamt of the day I would find that special someone.  And I know this is it.  So ..... I must do my absolute best to clean up and prepare for our first date.


There is not enough instructions or tips on how to prepare for a first date.  Therefore I have created my own list of How to Prepare for The First Date.


Step 1.  Get a Haircut.  A girl likes a man with a clean cut and hairstyle.  I do not have cool, surfer, wavy hair or honestly any hairstyle, but I do have a few gray streaks and that makes it that much more important to get a clean cut or trim and use some Just For Men - Blend - to make me look a little more mature and possibly younger.  You should do the same.

Step 2.  Have a Shave.  Most girls like men with a clean, smooth face.  We have all seen the television commercials- a girl and a man at cheek to cheek and massaging their chin and face and skin. There is something heartfelt and special about the tender touch of a hand on the face with smooth skin.

Step 3.  Trim Hairs Around or In Ears, Eyebrows and Nose.  Without a doubt, a girl likes a man that does not have excessive or extra hairs around or in places other than around or over the eyes and on the top of the head, and perhaps the legs too.  Therefore, all the bushy eyebrow hairs and ear and nose hairs- GONE!  Zzzzt!

Step 4.  Lay Out a Best Outfit.  Girls can tell a lot about a man by the way he dresses and smells. You do not want her to think you are a bum or dud.  You should honor and respect her and dress to impress- especially on the first date.  So, lay out a best outfit at nighttime so you will be ready, and that makes for less stress.

Step 5.  Practice Giving Gentle Hugs and Soft Kisses.  A girl may or may not want to be kissed on a first date.  I am not the pushy type.  I am respectful of all women. You?  And as a result you may not want to give any hugs or kisses.  But this is a different feeling and a different time, and I know we will kiss on our first date.  It's inevitable.  And I also know she will want gentle hugs with those soft kisses because she communicates and moves and seems like she wants to be comforted, held and loved.  You know what they say- "Practice makes perfect."  And practice giving hugs and kisses you must.

Step 6.  Prepare: Take a Gift and Welcome Her Into Your World.  Girls just wants to be admired, beautiful, loved and respected.  And most girls want to be heard, and laugh with and love someone too. And I believe all girls ought to be shown how a lady should be treated.  But you must be your real self too.  A girl can see right through fraud. They can hear and see distrust or evil for miles.  And there is no need or time for that, especially at my age or anytime for that matter.  Like me, you want her to be a part of your life and world, so bring and give her a card and flowers, gifts per se, and listen to her and make her feel comfortable so she can get to know you and understand your one heart and soul.


There are many steps and tips about First Dates.  But no step or tip can diminish or reduce the amount of anxiety of The First Date.  For I am very anxious and sleepless because it is my first date with this girl and her first date ever in this world. I know she will be perfect.  I know she will be mine.  I really can't wait to love and see her.

I hope she will feel the same.

..... JUNE 18, 2014 ..... 

WELCOME TO OUR KAZMUCHA Family.  We have been waiting for you.  Love, Dad

The Best Free and Most Fun and Healthy Medicines: Humor and Laughter

April Fools' has passed. And it may have been one of the healthiest days of year.  Seriously.

You see, April Fools' is filled with pranks and tricks that induce a lot of humor and laughter, most of the time.  There are a few pranks or tricks that can cause anger or revenge, but all kidding aside most pranks and tricks cause biological, physiological reactions that cause an emotional, mental, physical and social outward expression of amusement, fun, joy and relaxation.  The truth- humor and laughter are medicine. And humor and laughter greatly benefit your health and well-being.

Do you know or remember what you laughed about on April Fools' or today?  Even better, who did you laugh with?  Most humor and laughter occur in groups or while spending time with family or friends.  Most people are in a good mood while hanging out and socializing  and often laugh and smile.  That is because humor, laughter and smiling are attractive behaviors and traits that add zest, connect people and groups and strengthen relationships, and recharge the body, mind and soul.  And most people, especially partners or spouses, family and friends, would prefer to be around you to enjoy in the fun and positive spirits of the best free and most fun and healthy medicines- Humor and Laughter.    

Humor and laughter are infectious.  According to my wife one of my greatest attributes is my laugh- big, contagious, heartfelt, infectious and loud. And most humor or laughter is. But why do not more people find humor in situations or things or laugh often?  On average, a child laughs near 300 times a day and an adult laughs near only 20 times.  Regarding that (300:20), you can only imagine the impact on health or think of what's missing in well-being if humor and laughter are proven to bring people together and build relationships and trust, improve brain function, increase the immune system and lower cardiovascular disease risk, lower pain, reduce stress, regenerate energy and stamina, and more.  The point is- the less free and fun humor and laughter there are in life there are greater incidences of cardiovascular and emotional or mental diseases and stress versus more humor and laughter and the prevalence of fewer burdens, greater hope and joy, more resilience and vitality, and an overall greater sense of well-being. 

  

Humor and Laughter: Gifts Of Health.

Humor and laughter are healthful and life-saving.  They are very effective and simple health boosters and stress-busters.  You see, when we experience a frightening or stressful event or stressor, certain chemicals and hormones are released into the blood vessels and circulatory system to prepare ourselves for a "fight or flight."  And in the event of humor or laughter, the brain chemicals, endorphins- called the "feel good" hormones, are released and rid cortisol, epinephrine and other stress hormones.  As a result any built-up anger, anxiety or tension is lessened and delight, happiness and satisfaction spike.  It's the exact biological and physiological benefit and reaction during or with exercise or other types of workouts.  

Humor and laughter also decrease cortisol and hormones or inflammatory markers of pain and stress and increase immune-booster and T-killer cells and thus improving the body's ability to fend and resist diseases or illnesses, lower inflammation and pain and relieve stress.

People who laughed regularly were 40% less likely to have heart disease.

Specifically, humor and laughter are proven to offer or provide many emotional, mental, physical and social health benefits, like boost antibodies, enhance cognitive function and learning, increase metabolism and stamina, lower blood pressure and heart rate, maintain cortisol-dopamine-epinephrine-growth hormone levels, open doors to or strengthen genuine, trusting personal and social relationships, and more.

- A Day Spent Not Hanging Out Laughing or Smiling is One Wasted! -

                                         - Charlie Chaplin

I look at humor and laughter in my life.  I admit I take things more serious than necessary at times.  I could laugh more.  In fact, I should be more like my kids and wife. If humor and laughter are medicine, my family has dopamine and penicillin flowing out their ears from the floor to the ceiling, through the roof.  And they are happy and healthy with big esteems, great sense of humors and positive relationships.  Of course, my kids argue about whose toy is whose, battle sleep time, experiences colds and illnesses and have growing pains and stress, and more, but they are kids (three boy toddlers plus one girl on the way) and as parents it important to help them deal with the bad constructively and peacefully and find the positive in all things. And if they are really angry or upset they can go outside and play, ride bikes or throw a rock in the creek.  There is never a bad time to work on the baseball throw. The inclusion of daily humor and laughter is an integral and valuable self-care and -healing tool that like exercise can provide immediate and long term adaptations and benefits to health and quality of life.

Include More Humor and Laughter and Smiling in Your Life!

• Always Smile, and Be Spontaneous.  A smile often precedes laughter.  If you smile more often you are more likely to laugh more often as well.  And people who smile more are more spontaneous. Spontaneity assists in keeping life exciting, fresh and new, keeps life from becoming or being stale, and takes you away from stress or troubles either immediately or short-term.
• Don't Be Controlling or Defensive and Make More Stress.  Being controlling or defensive causes resistance.  There may be justified reasons for either or, but somethings are out of your control and they create more stress and tension.  That may be hard, especially if you are like me.  I like to control most things.  I am a perfectionist.  But stress impedes the benefits of humor and laughter, overtaxing or taking a toll on the body and mind.  However, it's humor and laughter that can beat or reduce the ill effects of stress via ridding anxiety, criticism, doubt, judgement, and more.  So, if you are in a bad situation or want to control or judge someone, something or yourself, do not try to control, discover or govern the absurdities of life, and instead BE IN THE MOMENT and enjoy the time and you will lift your energy and mood, and that of those around you too.
• Organize and Plan to Participate in Fun, Games, Parties, and more.  Life is a busy orchestra of appointments and meetings, making lunches, playing, and whether the said activities, events, parties or other "things" are organized or planned they can change or drop suddenly.  Still, it is important to find or put humor and laughter in your daily life.  

• Be silly (sometimes).
• Go to a comedy club.
• Hang out with funny people.
• Make time for and play activities or games.
• Perform Laughter Therapy <OR> Laughter Yoga.
• Post or watch funny clips or posts on Facebook or YouTube.
• Read a book of jokes or comic series, See a clip of funny sports bloopers, or Watch a funny movie, skit or TV show.
• Rx: Keep It in Perspective! Release It!  Remember It!  Stay Surrounded!  The best medical prescription (Rx): Humor and Laughter.  Humor and laughter help us to keep things in perspective so we may not take unnecessary things to serious, process and release harmful behaviors, habits or stressful things, remember effective and healthful solutions, and stay surrounded by and truthful to actions and/or people. Thou shall not let fear or people hold you back. Cast it or them aside with humor and laughter and move onward to flourish and prosper.  That is easy to read and say but it's not easy to follow "that" truth. The truth is this LAUGHTER prescription distances bad behaviors and negative thinking and enables humor and laughter to shine on the good things.  You see, at any time depression or sadness remains if you don't quickly stop it you will have further to go to get out of the rut.
• Perspective: Many things in life are beyond our control—particularly the behavior and opinions of other people. While you might think meeting people's demands and expectations and taking on the weight of the weight of the world is admirable, in the long run it’s egotistical, unhealthy, unproductive and unrealistic. You can't or should not consider to do that, unless your name is Hercules- (?). 
• Releasing It: Not another Frozen "Let It Go" moment...  but do not hold onto bad feelings, negative thinking or stress.  They prevent you from being happy or laughing and smiling.  In fact, humor, laughter and smiling are instrumental tools to help you be optimistic and positive and deal with difficult disappointments, loss or situations.  Though they're small things, the power of chuckles, laughs or smiles can go a long way!  Try to be known as the person "Who Laughs or Smiles Too Much."
• Remember It: Remember what makes you happy and stress-free. Avoid conversations, news or people that dampen your happiness and kill your mood. Be mindful to hang out with people or participate in things to "Have Fun and Lighten Up."  Perhaps you could also keep items or things nearby to make it easy for you to remember what makes you happy, such as a picture in a pocket or picture, song or video on an iPod or smartphone.  And when in doubt, pay attention to children and emulate them- they are the experts in taking on life with happiness, laughter and smiling while letting go of much of the absurd "noise" around them.      
• Stay Grounded & Surrounded: You can't be angry or sad if you are laughing and smiling.  Start each day with humor and a laugh.  Even laugh and smile at yourself!  Then plan to be grounded and surrounded by good, positive, uplifting people, pets or things.  For example: Keep a picture or a toy in a car or on a desk; Put up funny pictures or posters at home or in office; Visit your child's preschool and volunteer; and others.  The more you are able to laugh and smile the easier it will be for you to have emotional or physiological-like benefits without having to experience an actual "funny" event or situation. 

Humor and Laughing Are a Workout that Your Body Wants!!!

"Humor and laughter are like cognitive, emotional and physiological running."  They are a workout.  And they are by results equivalent types of workouts.  The cardiovascular and metabolic effects from about one minute of laughing is equal to near 10 minutes of rowing. Try it.  Watch a "funny."  The humor and laughter will cause high levels of contractility, sensitivity and stimulation in the abdominals, back, chest and facial muscles.  Moreover, the cardiovascular and metabolic responses will cause less muscle strain or physical stress or tension for up to 45 minutes. AND most people know 20 minutes of cardiovascular exercise has the potential to improve cardiovascular health, metabolism and stamina and lower health risks.  In comparison, 10 minutes laughing ('Horrible Bosses' kind of laughing) has the potential to boost health, mood and stamina and burn as many calories as a half-hour of a low to moderate intensity cardiovascular exercise session or workout. Humor and laughter are a mobile app and internal personal trainer that are always with you, and in a good mood and high spirits.  They are guaranteed to make you feel good 100% of the time.

Though not all humor and laughter are the same, since there are times to be happy and others to be sad, but it doesn't hurt to try to be more open minded about things and have a little fun and play too.  Understandable life is not always a laughing matter, but if you are not laughing and smiling you are probably going to miss a lot along the way.  We are brought into the world crying and soon we laugh and smile (at near 4 months old) and at that time and onward we seek to have more if it.  It is contagious.  It feels good to laugh and smile.  And when we are around it or simply have it in our daily lives we have a noticeable higher quality of life.  We can learn a lot from children laughing and playing, essentially a health habit of theirs, an innate one, and it's important to understand how to have more humor and laughter regularly in ours and to use it to boost our health, spirits and well-being.

Exercise Is For More Than Your Muscles.

MORE TOP Reasons To Exercise

 

Exercise and Healthy Habits are Natural Medicines.  They accelerate brain power, better confidence and mood, boost metabolism, curb colds and illnesses, improve lean body mass and wellness, increase sex drive and sleep quality, and more. Perform exercise often and practice healthy living habits as much as possible..... your health and quality of life depend on it! 

A magic fitness or health pill.  A magic fountain of youth.  They do not exist but exercise and healthy habits are the closest things.  And the best news is they do not require any particular age or gender, special equipment, or specific athletic ability or fitness skill. Exercise and healthy habits are necessary to be energetic, happy, healthy, less stressed, and more.  Why do you exercise and perform healthy living habits?  You can have many TOP REASONS (Click HERE to Read More) but here's MORE TOP reasons to exercise this year.    

 1.  Balance Self! and Combat Stress!

A balanced life is characterized as healthy well-roundedness. And healthy well-roundedness is defined as the dividing equally mental, occupational, physical, social and spiritual health and wellness. Life is also referred to as a wheel.  The life wheel is the satisfaction and sum of the elements of your health and (negative and positive) achievements, emotions, skills and talents, and more.  The life wheel mirrors your existence and future.       

The importance of balancing life is like that of a vehicle's wheel that's misaligned or out of whack- it will not roll smoothly or straight. A simple solution is exercise.  Exercising regularly empowers and makes you feel competent and good and that carries over to other priorities and tasks, such as family time and work.  The result is being happy, feeling proud and less stressed.  

There are many suggestions and teachings on balancing life and lowering stress via exercise.  Here is how to develop exercise habits, simplified!  And here are great meditation suggestions.  Try THIS if you are only going to work out.  As mentioned, there are many options but the commonality is: be an early-bird, clear and make up your mind, and plan to do it, regularly.

This will always be one of the most important challenges and priorities for you- Balancing life with exercise and combating stress with it too.  Balance in a conventional sense is achieving management and productivity.  In a recent study at a Florida University: "If you want to get something done, give it to a busy person."  And better, give it to someone who exercises regularly.  If you exercise regularly you are more likely to be more efficient and productive, and relaxed at the same time.

 2.  Be Happier, and a Super Superhero!!!

A bird?  A plane?  No, its a child playing as a superhero.  That was and is the life.  I remember the days of being Spiderman and jumping off the roof.  The reality is children like to play.  And according to UCal-Berkeley researchers it makes them smart.  Who doesn't want to be superhero smart or strong? 

Exercise is a form of play.  It's fun.  And it makes you happy too.  Exercise increases BDNF and endorphins that increase feelings of ease and less pain.  The brain and body due to exercise are in a drug-euphoric state. And it doesn't take long! The first 20 minutes of exercise causes fuller, more happiness versus 45 to 60 minutes of physical activity. That's no more than 4% of your day's schedule.  If you can't fit it in then GO HERE to learn how to attain optimal happiness and health your time, your way. 

Exercise is like child's play and healthy play is a role-playing Superhero-ism. It makes you brave, fearless, feel in control and powerful.  And any exercise amount and type will do the trick. I have a thing for The Avengers, especially Thor, so HERE's an Avengers-type workout. 

    
 3.  Boost Self- and Social Confidence and Esteem

A recent article in the San Jose Mercury News titled "Teen Health: Depression, Anxiety and Social Phobias Rising in Kids" reviews the increased stress and pressures of Silicon Valley's youth. The youth are challenged and forced to keep up with their peers, if not their parents.  The Los Altos High Asst. Principal says, "They're not expected to be great but stupendous."   The result is they do more classwork and college-entry studies and spend less time doing exercise or physical activity, and the imbalance between academia and exercise yields more ADHD cases and problems with anxiety, depression, self-confidence and social phobias.

The answer?  There is no one solution but exercise can help significantly since it boosts self- and social confidence and esteem.  Self- and social confidence and esteem are products of what we want to achieve and what we believe in. Exercising regularly boosts your self-confidence and esteem because it challenges your desires and extends your mental and physical limits.  And exercise improves posture- there's a 10% increase in self-confidence just by posturing up. Further, exercising regularly helps you build confidence and esteem to rid social phobias.  It calms our nerves and controls your fight-flight reaction so you can avert fears, converse and meet with people and form bonds, friendships or social groups. It's even is a form of counseling and therapy for couple's or partners seeking to rekindle their friendship and love and overall relationship.    

Exercise is an action and the act of doing exercise permeates you and your body and mind to be more of a "doer" instead of a "thinker" and that makes you more confident and secure to hold you and your posture up and conquer goals, develop relationships and succeed.

 4.  Improve Sleep Quality and Sex Drive

Want to get a good night's sleep?  Exercising regularly leads to improvements in sleep quality, but its a matter of consistency, exercise intensity and time.  If you exercise regularly for a few months you may experience fewer interruptions and greater lengths in sleep. And the exercise prescription is to do cardiovascular exercises at a moderate intensity near Noontime to significantly improve sleep quality and time.  Further, it's important to not exercise six hours before bedtime which has an opposite result on sleep quality and time. Remember this- A night of poor sleep translates to a next day's poor workout.

What exercise does to improve sleep quality and time it also does to your libido or sex drive.  A bad night's sleep or consistently bad sleep habits lowers hormonal influence (Men: Androstenedione and Testosterone; Women: Oestrogen and Progesterone; BOTH: FSH and LH) and sexual drive and function.  However, current research shows exercising regularly and exercising 30 minutes at a moderate intensity before sexual activity increases sexual function and orgasm.  So sleep improves sleep quality and time and sex drive and function, Yes ..... but WARNING: too much sex can lead to too many kids which makes it impossible to get any amount or quality of sleep.

 5.  Stay Young- Live Longer!

We all desire to live longer and prosperous. Yet, your body has to fend for itself and fight off allergens, pollutants, stress, toxins, and more, from damaging telomeres and enable itself to progressively improve your aerobic capacity, metabolic efficiency, muscular and physiological stamina and strength, and more.  The good news is as little as brisk walking or cycling for 15 minutes boosts your aerobic capacity 15 to 25% which correlates to living another 10 to 20 years.  Similarly, exercise performed at a moderate intensity often decreases premature death risk 50% and prolongs life.  And exercising regularly counteracts the effects of poor posture and sitting (READ About Effects of Sitting on Your Heath and Well-Being) and improves life expectancy as much as quitting smoking.  These things are no stretch of the truth, literally! 

We live in a great world.  We can be free and live prosperously. And exercise is essential to living a healthy, long life.  Of course, exercise is more than medicine and age, genes and more affect your health and longevity, so it's important to know how exercise helps you and improves many areas of your life and it's wheel so you can perform it regularly.  Think of it like the Olympic athletes who exercise and train extremely hard to achieve a dream and earn a medal, but significantly improve their well-being too.   

Top Reasons To Exercise This Year

TOP Reasons To Exercise

 

Exercise and Healthy Habits are Natural Medicines.  They accelerate brain power, better confidence and mood, boost metabolism, curb colds and illnesses, improve lean body mass and wellness, increase sex drive and sleep quality, and more. Perform exercise often and practice healthy living habits as much as possible..... your health and quality of life depend on it! 

A magic fitness or health pill.  A magic fountain of youth.  They do not exist but exercise and healthy habits are the closest things.  And the best news is they do not require any particular age or gender, special equipment, or specific athletic ability or fitness skill. Exercise and healthy habits are necessary to be energetic, happy, healthy, less stressed, and more.  Why do you exercise and perform healthy living habits?  Here are TOP reasons to exercise this year.

 1.  Control or Prevent Many Chronic Health Risks

 

Exercise is Medicine.  It really is.  Exercise alone can benefit our bones, heart, lungs, muscles, and many more body organs and physiological systems, and reduce our chances of diseases or health risks.  The benefits of 30 to 60 minutes of average to moderate intensity exercise 3 to 5 days a week (Exercising Regularly) or a combination of cardiovascular exercise and weight training performed for 150 minutes per week (Exercising Regularly) are generally noticed and scientifically proven.  Undisputed.

Alzheimer's: You have 40% less risk of Alzheimer's via exercising regularly.

Arthritis and Osteoporosis: You have 30% less risk of arthritis or osteoporosis via exercising regularly and performing low to moderate intensity load-bearing weight training.

Blood Pressure and Stroke: You have 20% less risk of high blood pressure and 30% less risk of stroke via exercising regularly.  Specifically, exercise lowers blood pressure about 10 to 20 points. And exercise combines with healthy living habits prevents 80% of most strokes.

Cardiovascular Heart Disease: You have 30% less risk of cardiovascular disease via exercising regularly.  Exercise makes up a 10% increase in HDL-C and an approximately 10% reduction in LDL, TC and TG.  Regarding exercise and HDLs, the following are the best conditions for better HDLs: 1) Exercise at a HR > 75% max three to fours days a week; 2) Jog or run at greater than a 10 minute per mile pace; 3) Jog or run a total of eight or more miles per week; and 4) Work off more than 1000 calories per week.  And if you exercise regularly, have a 10% body weight reduction and practice healthy living habits you have a 40% less risk of hypercholesterolemia (LDLs, TC, TGs, etc.), and that lowers your overall risk of cardiovascular heart disease (and stroke) too.

Cancer: You have a markedly less chance of certain cancers via exercising regularly.  You also have up to 30% less body inflammation as shown by lower C-Reactive Protein levels.  The less body inflammation correlates to a more efficient and stronger immune and physiological systems. Regarding cancer and exercising regularly, you have 30 to 50%, (40 to 60%), and 40% less risks of Breast, (Colon, Lung, Prostate), and Uterine cancers, respectively.  Other cancers are changed too.

Diabetes Mellitus and Insulin Intolerance: You have a 20% increase in GLUT4 Transporters ("Movers" of sugars to cells, mitochondria or tissues) and insulin sensitivity and 50% less risk of diabetes mellitus via exercising regularly.  Significant improvements in glucose tolerance and insulin sensitivity were among exercisers doing cardiovascular exercise, eating nutritious meals SANS FRUCTOSE!!! and OTHER SIMPLE SUGARS, and performing fast-twitch weight-bearing workouts. 

Regular exercise combats many chronic conditions and health risks.  Though significant changes or health improvements are seen among exercisers performing the minimum recommendation of 30 minutes or more of moderate intensity exercise most days of the week, exercise and health is dose-responsive so exercising at greater durations and/ or intensities significantly lower risks of most conditions, diseases and other health risks.  And DO NOT forget about adequate nutrition, less stress and optimal levels of sleep! 

 2.  Improve Brain Clarity, Function and Power!

Exercise increases cardiac output (Blood Pressure * Heart Rate) so metabolic tissues can have blood, nutrients and oxygen to process and use.  This is true for organs, muscles and other tissues, INCLUDING the brain!!!  This accelerates your brain's function and boosts your brain's memory and power.  Exercising for 30 to 60 minutes of moderate intensity physical activity most days of the week increase your alertness, attention, attitude and motivation.  However, as little as 10 minutes of a complicated exercise, physical activity or sport, such as dancing and tennis, causes the development of new brain cells that enhance attention, concentration and memory.  Interesting, cardiovascular exercise > weight training in increasing memory;  research shows running versus squats increases more neuropeptide factors and they increase the creation of new brain cells and support existing neurons.  Exercising regularly increases your brain's balance and levels of neurotransmitters (Dopamine, Noradrenaline, Serotonin) and if your brain is communicating properly and signaling together you are able to flex and strengthen your brain's muscles.  If you really want to help your kids' or own learning, memory and reading, exercise before school or work. This is your brain on drugs.  Exercise drugs.  Say "Yes!"  

 3.  Increase Lean Body Mass and Metabolism

Exercise has a direct impact on your lean body mass and metabolism. However, many exercise physiologists and researchers question what are the best exercises to get lean and have a high metabolism. The truth is, it is debatable whether exercise significantly increases lean body mass and metabolism. Most muscular and physiological changes occur by following sound exercise and nutrition plans, and sleep.  It's not that one is more important than the other.  It'll always be a quest for the truth since your metabolism decreases 1% per year.

Exercise burns calories and develops muscle.  If you burn more fat and develop more muscles you gain lean body mass.  The argument is fat is active tissue as is muscle tissue.  Fat versus muscle burns two to six calories per pound.  We are not saying fat is an efficient or healthy metabolic tissue. What it is is a slow-acting calorie burner that causes disease and higher mortality.  A muscle is the exact opposite.  And it's better to have more of it!  An added pound of lean muscle tissue burns an extra 50 to 100 calories per day.  An added three pounds of lean muscle tissue burns an extra 10,000 calories per month.  So, what is the best exercise for your body mass and metabolism  A moderate-paced run burns about 550 calories per 45 minutes.  A traditional strength workout burns near 200 calories per workout.  Traditional strength training involves to much resting, sitting and socializing.  The best exercise, however, is HIIT (High-Intensity Interval Training) that combines bursts of high-intensity cardiovascular efforts, like sprints, with high-intensity strength training, such as barbell dead lifts and squats.  A 20-minute HIIT routine stokes your metabolism one and half times that of a 45 to 60 minute run or traditional workout.  The HIIT exercise routine will be most effective and efficient, BUT you can maintain a lean body and revving metabolism via eating well and exercising regularly that expends 400 calories per day.

 4.  Increase Energy and Stamina 

Exercise fends off fatigue or tiredness.  Say what?  Yes, exercise does not drain your energy levels but instead increases it by delivering more blood, nutrients and oxygen to the brain, heart, muscles and other tissues and raising endorphins and other "feel good" hormones, including adrenaline and testosterone.  You may think exercise is the last thing on your mind when you are stressed out or pooped and tired but it's a drug that is liken to caffeine in coffee or energy drinks except its a more human, natural stimulant.
 
You Are An Exercise Away From Energy & A Good Mood!

Exercising regularly causes a 20% boost in energy and 65% decrease in fatigue.  The best exercise routine to increase energy and stamina is to perform 150 minutes a week of low to moderate intensity exercise or physical activity.  It is also best to combine cardiovascular exercise with strength workouts and do the following suggestions:

     -  Break up exercise routines into two sessions.

     -  Do compound, multi-joint exercise movements.

     -  Perform different exercise routines or randomly switch workouts.

     -  Rest less between exercises or exercise sets, and try supersets.

Performing cardiovascular and strength training routines with these suggestions will amp your energy and help you kill your PRs or workouts.  But take breaks or as much rest as needed in order to recharge your body and mind and "up" your energy and stamina.  And BEWARE- high intensity exercise, such as heavy strength training workouts drains energy significantly more than moderate weight training and slows recovery time... "I'm more tired than usual."  So exercise five days a week, fuel up before and after exercise sessions, and SLEEP!  

 5.  Reduce Colds or Infections

Exercise directly influences immunity.  It enhances your immune system and reduces the amount or severity of colds, flu or infections.  However, do you know what exercises to perform?  Should you do light-, moderate- or high-intensity workouts?  The immune system governs and operates under strict balances and regulations- "an immunity cell response system."  The immune system has T1- and T2-Helper Cells that mediate inflammatory and anti-inflammatory responses, respectively.  The immune system must balance the T1:T2 responses to appropriately decrease inflammation and increase circulation and recovery.  The more inflammation due to exercise or infections or viruses = the more risk of seeing yourself sick. Therefore, THE RECOMMENDATION is 30 to 60 minutes of moderate intensity exercise most days of the week.  [Intense exercise temporarily decreases the immune system; it decreases in immunoglobulin levels are demonstrated after intense exercise which lowers your ability to fend off infections or viruses.]  And if you exercise approximately four days a week doing 30 minutes of moderate intensity four days a week you will be sick for half as many days compared to others who do not engage in any exercise or perform an exercise routine less than the recommendation. Specifically, if you exercise often and get sick you are 40% likely to have it for a less duration and with less severe symptoms.  Of course, there are other factors or risks that impact your immune system too, such as age, diet, health risks, stress, and more. Therefore, exercise at a reasonable intensity often and practice healthy living habits as much as possible to have an efficient and strong immune system that fights bacteria, infections and viruses.

Exercise is medicine.  A daily dose of it ought to be a routine or staple.  If you had a bacterial infection or chronic condition you would take an antibiotic drug or prescription to defeat the infection or treat yourself. Exercise is the same.  The daily dose will build you up, protect you and support you. We (Phytly) exercise because our 10 feet have so much to do for each other and the world!