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Skip Exercise When I Have a Cold, Right?

If you’re up to your armpits in tissues then exercise is usually the last thing in your mind, and this is a fair call when you’re trying to fight something off then putting your body under extra stress can do more harm than good, but sometimes light to moderate exercise is just what the doctor ordered. Learn when you should skip your workouts and when you shod suck it up and train.

skip exercise cold

To exercise?

Being sick doesn’t always mean you have to put a halt to your workout routine. The best way to judge if you should skimp on a workout is by doing the “neck test”, this is simply judging your own symptoms, basically if your symptoms are above your neck such as the sniffles, sneezy or sinus pressure then your good to go. If your symptoms are more severe or below your neck then you get a free pass, but only until you feel better.

skip exercise cold

Ways to train when you’re sick

Try some of the following exercises when you’re feeling under the weather, but remember to listen to your body and go slow or you could end up with a longer or more severe cold.

  1. Walk

When we are sick our energy levels usually deplete but a light walk will help restore your energy and it can even help relive cold symptoms. When we walk out in the fresh air we force more air into our noses which can help to relive a blocked and stuffy nose.

  1. Jogging

If you normally jog or run then this is easy and safe to keep up with. Just like walking jogging can help decongest our noses and have us feeling better faster. Just scale back the intensity of your jog to allow your body more time to recover.

  1. Yoga

Yoga is another great form of exercise when we are sick.  When we are sick our body releases stress hormones into the body and yoga will defiantly help you to rid relax and rid your body of excess cortisol. Yoga should also help to boost your immunity because of its relaxing nature.

skip exercise cold


Although some forms of exercise are safe enough when you’re sick there are also some exercises that should be avoided. The following examples are a no go zone when you’re sick, especially if you want to get better anytime soon.

  1. Running and endurance training

Even if you’re a serious marathon runner, going for a run while you’re sick should be avoided. It doesn’t give our bodies enough time to recover and you can end up feeling worse.

  1. Gym

Nobody wants to be in an enclosed space with someone who is constantly sniffing away. Using weights and weight machines will also put too much stress on your body while it’s trying to fight against infection, you also won’t be able to lift as efficiently while you’re feeling like crap so you are more prone to injury. So stay clear of the gym until your 100% better.

skip exercise cold


So unless you have a fever, vomiting and muscle aches (or something worse) it’s perfectly fine to keep up with training, just take it easy, listen to your body, make sure you drink enough water and get plenty of rest.

Don’t let a cold hold you back.

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Will Weights Make Women Bulky?

Women everywhere have asked this age old question “will weights make me bulky?”  The vast majority of women simply want to slim down and tone up so this question can play on many women’s minds. But calm down ladies I’m about to give you the ins and outs of weight training and why they WONT make you bulky!

So I guess the myth comes from women’s body building comps, females in little bikinis with huge biceps, 6-packs and hard-core muscular backs. These women train extremely hard to be able to achieve this look, it doesn’t happen overnight, for these women body building is a job that involves long hours, a lot of prep and hard-core training. For women in general weight training will allow your body to shred fat faster and tone up to create a sexy hourglass shape which most women lust after.

will weights make women bulky

What is weight training?

Weight training is basically using weights to tone and sculpt your muscles to give you a desirable figure. Weight training can be done by women to give you that perfectly toned body, there are free weights which are dumbbells and weighted bars with which you can perform a variety of repetitive exercises to build muscle, there are also weight machines that aid you when using weights. The best way for a woman to train is low reps and heavy weights. Basically go as heavy as you can to perform no more than 6 reps of a given exercise, this will stimulate muscle growth and tone you up nicely. It is possible for women to grow muscles like men do but this is extremely hard and a lot of time and effort is put into this.

will weights make women bulky

Because you’re a woman

Because we are women we simply cannot grow muscle easily like a man can. It all comes down to hormones. The hormones that actually builds muscle are growth hormone and testosterone which is floating around both male and female bodies but it’s the amount floating around that directly influences our muscle growth. Men have 10 times more testosterone then women do, meaning even if both parties performed the same weight training routine the man would grow muscle at a much faster and larger result then a women would.

will weights make women bulky

So… what does weight training do for women?

Training with heavy weights (meaning it takes no more than 6 reps to feel the burn) can really benefit women.

  • Heavy weights will allow your body to shred fat faster than doing cardio alone.
  • It will make you stronger.
  • Will sculpt your body to a gorgeous toned feminine look
  • Weight training will also give you a better outlook on life, fitness promotes the release of your happy hormones so not only will you be looking great you will be feeling it too!


You simply cannot finish a weight training session and become the Hulk! Especially not if you’re a women. So even though it is possible for women to bulk up, it is extremely hard and does not happen by accident. For a normal woman weights will make you happier, stronger and give you a toned up bod!

So get out there ladies and lift those weights!

will weights make women bulky
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Bro Science vs. Science

bro science

bro science

What is Bro science? Urban dictionary defines Bro science as; the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.

Let’s break it down further. When we say Bro science what are we really talking about? Aside from the negative connotations associated with the term, we could actually just call Bro science “real world experience”. What is Science? Science is what the books say. Science is what can be proven in a study or clinical trial.

bro science

I believe that to say either is completely wrong or right is foolish. Mainly because when it comes to fitness/bodybuilding there are many way to achieve the same goal. Also each individual’s body responds so differently to different methods to say there is one ideal way is naive.

Both Bro science and Science have their place. Just because something works on paper doesn’t mean it will work in the real world. Equally just because you can’t prove something on paper that is working for you doesn’t mean you should stop doing it.

bro science

There are obviously some stupid claims made by “Bros” that have no use what so ever e.g. “Bro, you gotta slam 40-60 grams of waxy maize plus 20 grams of BCAA within 7 seconds of finishing your last set of squat rack curls. Otherwise, you’ll go straight catabolic.” So I think it’s important to use Science to steer us in the right direction and use real word experience or “Bro science” to determine what is actually working for us on a personal level.

The truth is I think the whole industry has become over complicated with different methods, theories and articles. At the end of the day eat right, get in the gym, give it 100% and you’ll end up a long way ahead of where you began.

bro science