We are now closer to understanding why hunger pangs often cause uncontrollable splurges that can derail a diet. A recent study published in the journal Cell Metabolism showed that when intense hunger strikes, brain cells within the hypothalamus gland undergo autophagy, process in which starving cells break themselves down to feed nearby cells.

Fatty acids freed during the process, however, make matters worse for the dieter by increasing the sensation of hunger. Eating frequently (about every three hours), should keep autophagy at bay.

Also be aware that if you become dehydrated by one percent, your performance will drop by fifteen percent. So, drink plenty of water before, during and after your workout.

#4 The Benefits of Fish Oil

A new study has shown that Omega-3 delivers the best results. The benefits of fish oil have been documented thousands of times, with each new study uncovering yet another reason to eat more fish and take one of the most highly regarded supplements in the world. It reduces blood pressure, protects the skin, aids fat metabolism and may even reduce muscle soreness after training. Recent studies published in the British Journal of Nutrition also shows that Omega-3 fish oil can reduce arterial stiffness and, in turn, reduce the risk of a fatal coronary event by up to 17%.

#3 Two Essential Supplements

Selenium as a T-Booster! Selenium has been a popular for supplement for years because it has been proven to be a testosterone booster, but now research shows that supplementing with 200 mcg of selenium per day can also blunt post-exercise oxidative stress and limit cell damage following intense training sessions. It is the only mineral that has a FDA-approved claim for generally reducing the risk of cancer.

Another important supplement that can reduce and shorten the duration of a cold is Zinc. According to a new study it can reduce the duration of a cold by up to 42%. Taking 75 mg of zinc regularly within three days of developing symptoms may shorten the cold’s length by about three days. So don’t miss out on those training days and your fitness will not suffer a setback.

#2 Intense Training

Muscles, like our brains, have memory. Intense training will provide the body with the ability to stay in peak condition during some short layoffs. A study published by the Journal of Strength and Conditioning Research showed that an intense training program continue to reap benefits long after you taper off the heightened workload.

#1 Train to Avoid Depression

Nothing will put a halt to your training program faster than depression. You may find that even a small funk can damage your desire to continue training and thereby sabotaging your fitness goals. Training doesn’t just chase the blues away, it keeps you feeling better about reaching your fitness goal.

A new study shows that it may also help fight depression. Researchers studying a group of clinically depressed individuals found that those who began going to the gym were able to boost their mood whether they exercised a lot or a little. By the end of the 12-week study, 30% of these individuals in both groups reached full remission.

Wrapping up

These are only four tips on the road to total fitness and a healthier lifestyle. There are many more and I will explore these in some up-coming articles. Suffice it to say that following just these five will put you the right path to a healthier, happier and more enjoyable life.