Month: August 2016

Split Training Program For Optimum Fitness Results

Split Training Program For Optimum Fitness Results

Coming up with comprehensive split training program requires a good sense of knowledge, logic and experience. Many fitness enthusiasts often get to abandon their split training programs not because of boredom, but because they often lack the follow through support they need to pursue the training program.

In the article below, the writers of Muscle and Strength, LLC, provide you with a background on split training and a good set of different programs you can choose from.

The Ultimate Muscle Building Split Reference Guide

Training splits can be a mystery. With so many available options and possibilities, it’s easy to be confused about which splits are effective, and which are poorly structured. If you’ve ever wondered just why and how training splits are designed, and just what some of the best training split options are, you’ve come to the right place. So grab a protein shake, sit down and start reading.

Before we dig in, I want to explain a few simple rules. These rules will help you to understand the reasoning behind many popular workouts on Muscle & Strength. Keep in mind that rules are meant to be bent, and in some cases broken. Some individuals recover more quickly than others, or have learned from experience that they can break a few of the rules and make great progress. For this reason, some of the splits you see used by experienced natural bodybuilders might break the rules.

In general, it’s best to stay within the boundaries of the routines presented in this reference guide. Many trainees mistakingly believe that adding volume or additional workouts is the secret key to rapid growth. This is far from true. Muscle building isn’t simply add more sets, make greater gains. There are more factors involved with progress than the number of sets you perform.

Trust in the process. Believe in the conventional wisdom used by the muscle building community. The workout splits in this reference guide are effective choices. Use them, learn your body in the process, evolve your training, and smash your goals!Read full article

There are times when you realize you are in a quandary when given the option to make a choice between different programs that deal with targeted results for your fitness goals.

Like for example when you are going to make a choice on which routine to take and deep inside you hear a whisper egging you to choose right away. In the next article, strength conditioning coach and author Marc Perry, CSCS, CPT, lays down the pros and cons so that you can decide better for yourself.

Full Body Workout Vs. Split Routine: Which Is Better?

I’ve spent more time than I would care to admit pondering this question and I’ve spent years of my life experimenting with various full body workouts and split routines.

I understand how confusing and frustrating this question can be.  For example, tons of smart trainers I know who have great physiques focus their strength training workouts on split routines.  But yet they train every one of their clients with full body workouts!

Why the contradiction?

Just so we’re on the same page, a full body workout means you are exercising your entire body with all muscles being stimulated in one workout, where as a split routine (aka training split, or body part split) you separate your muscle groups, or movement patterns on different days.  For example, if you are working out 3 days in a week, you can complete chest and back exercises on one day, legs on another day, and shoulders and arms on the third day, which is a type of body part split.

The following will teach you about the pros and cons of full body workouts and split routines so you can decide which type of routine is right for you.

Full Body Workout: Pros & Cons


Full Body Workout

Balanced Body – You will be able to build a well balanced body by hitting all muscle groups in one workout, which is more natural and more closely mimics real life.  Many physiologists think of the body as one muscle because all muscles are connected to each other, so splitting up the body each workout may not make functional sense.

Miss A Workout, No Biggie – If you normally workout 2x per week and you happen to miss a workout, you have already worked out all your muscle groups with just one workout.  Not a big deal.

Maximize Calorie Burn & Fat Loss – When someone has 30lb to lose, I like to keep them on their feet with their legs moving, so full body workouts can work very well.  Most smart trainers out there train their overweight clients with full body workouts 2-3x per week.  Regarding muscle building, a full body workout can debatably create a more powerful hormonal response to help build muscle, but it’s harder to fully stimulate a muscle with sufficient volume to spur growth. Read full article

Need to know more? We got you covered. It’s best that you fully understand the mechanics of split training. You also may want to have a more in-depth view of how it goes and what benefits you can get from it.

In the next article, let James Wright of, share the grainier details of split training, including several video clips of split training workouts to help guide you through training.

What is Split Training and Its Benefits

Generally, split training means that we work each of the muscle groups on separate days and not all of them on one session. In addition, we should work maximum 3 body parts per training and we let minimum 3 days for the worked muscle groups to recover.

Benefits of Splits

This workout technique is pretty common these days and recommended by the bodybuilding experts. There are 2-3-4-5 day plans. These plans are made for a week. You can find some example programs below.

The main advantage is that we can have a shorter workout which has various benefits. We can do more intensive, focused and efficient workouts.

We can also utilize more types of exercises for a particular muscle since we have more energy and time.

While a full body workout can take up hours, we can complete a split one in 40-50 minutes which reduces the possibility of overtraining.

In addition, shorter time has a positive impact on motivation as well, since most of the people are less motivated if they know they will have to work out for long hours.

Another benefit is that muscles have more recovery time. If we do full body workouts 3 times a week, that means they have maximum 2 days to recover. If your training splits than they will have 3 days or more. This improves muscle growth and with proper nutrition we can achieve better results.

Split Training vs Full Body

I found a great video which can help a lot to understand which suits you the best. Anyway, the guy in this video also suggests splitting the workouts if your aim is gaining muscle. Personally, I change split workouts with full body ones since my aim is not building muscle mass, but strength and burning fat.” Read on and watch the videos

Make sure that you try and make the most out of split training programs. It will help you maximize your fitness goals and give you the flexibility to combine your workouts and efficiently get to what you want.

You might want to enhance your efforts in tour split training programs with the help of nutritional supplements to help you get the nourishment you need and energize your body with Cytomax from CytoSport.

Cytomax is a nutrient-based energy drink formulated to enhance energy and stamina when doing your exercise routines, at the same time provide proper nutrition for the muscles to aid in growth and maintain proper health.

Retain Muscle Mass Satisfaction Guaranteed


Retain muscle mass and ensure that you maintain it by following the right training programs and routines, as well as avoid fitness pitfalls that are commonly misleading people that could possibly end up bust, or worse, getting injured.

Getting the right program that would target your choice muscle groups can sometimes be difficult to develop. Doug Lawrenson is a professional bodybuilder who can be your best source of information with regards to fitness diets, nutrition, weight management and training techniques to help you protect your gains.

Doug’s 5 Day High Definition Routine

Doug’s 5 day high definition routine is designed to increase muscle definition and burn bodyfat. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.

Workout notes:

2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.

Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.

Abdominals are performed after each training session

30 Seconds rest between sets

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

Decline Crunches – 4 sets of 20-25 reps

Hanging Leg Raises – 4 sets of 20-25 reps

Twisting Crunches – 4 sets of 20-25 reps. Read full article

People sometimes find it hard to think about how to maintain their muscle mass and at the same time burn fat. While some find it a bit tricky, others know what to do to protect it.

Let strength conditioning coach and author Justin Grinell share his thoughts on how to hang on to your hard earned gains while burning fat in your body.


When it comes to losing fat to look good, people tend to go to extremes. All winter long you have tried to bulk up and pack on the muscle. While this is all good, you may end up with some unwanted body fat. So, you decide to either not eat much, eat too little, avoid certain foods like the plague, and end up miserable with less muscle than you had from the start. This does not have to happen.

In order to retain muscle while shedding body fat, you need to have a sustainable approach, not an extreme one. Even when prepping for a physique show, the athletes who look the best typically stay on track all year long, and don’t force themselves to lose fat fast by depriving themselves.

If you have an adjustable approach, depending on your goals at the time, you will always stay within your fighting weight, and be able to gain some muscle mass. Before laying out a sample meal plan, consider the following critical tips:


I am a big fan of intermittent fasting (IF). There are many benefits to IF that can help you reach your goals. Just be aware that cutting too many calories from your diet can lower you metabolism, leaving you hungry and primed to regain the fat that you lost. You also may find yourself eating the wrong types of foods after a long fast. So be mindful of the foods you eat to fuel your body.


Piggybacking off #1, you will not make progress by cutting calories and eating processed foods when you are hungry. Sure, if you are in a caloric deficit and are eating gluten-free this and fat free that, you will lose weight, however this will not stick long-term. As Josh Hillis Says, co-author of Fat Loss Happens on Monday, weight loss will be determined by the quantity of the food you eat, but body composition (fat and muscle) will be determined by your food quality. Eat 70% of your diet in whole and minimally processed foods that you like. Eat 20% in whole and minimally processed foods that you don’t like, but don’t hate. This will allow you to explore your pallet. If you follow those two rules, eat 10% of whatever you want. You have to let yourself indulge once in a while for your sanity and to kick-start your metabolism. This also allows you some wiggle room when you are in a crunch.


This is a guide to help you get an array of macronutrients (protein, carbs, fats) and micronutrients (vitamins, minerals, phytonutrients) in each day.Read full article

You may want to be convinced a bit more about preserving muscle gains and it is also relatively important to understand that aging also plays a role in the process.

In the next article, you will find helpful information compiled by medical authors and experts from the Harvard Men’s Health Watch of the Harvard Medical School.

Preserve Your Muscle Mass

Declining muscle mass is part of aging, but that does not mean you are helpless to stop it.

The saying goes there are two certainties in life: death and taxes. But men should also add loss of muscle mass to the list.

Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.

Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. A 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.

But just because you lose muscle mass does not mean it is gone forever. “Older men can indeed increase muscle mass lost as a consequence of aging,” says Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women’s Hospital. “It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it.”

The hormone factor

One possible contributor to sarcopenia is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire.

Some research has shown that supplemental testosterone can add lean body mass—that is, muscle—in older men, but there can be adverse effects. Plus, the FDA has not approved these supplements specifically for increasing muscle mass in men.

Therefore, the best means to build muscle mass, no matter your age, is progressive resistance training (PRT), says Dr. Storer. With PRT, you gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve.

This constant challenging builds muscle and keeps you away from plateaus where you stop making gains. (See “Working on a PRT program.”) In fact, a recent meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did PRT and found that subjects averaged a 2.4-pound increase in lean body mass.

The power of protein

Your diet also plays a role in building muscle mass. Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle. However, older men often experience a phenomenon called anabolic resistance, which lowers their bodies’ ability to break down and synthesize protein.

Therefore, as with PRT, if you are older, you need more. A recent study in the journal Nutrients suggests a daily intake of 1 to 1.3 grams (g) of protein per kilogram of body weight for older adults who do resistance training. For example, a 175-pound man would need about 79 g to 103 g a day. If possible, divide your protein equally among your daily meals to maximize muscle protein synthesis. Read full article

Preserving muscle mass may be something that you may have had difficulty with in the past, but no more, with these helpful articles to shed light on those age-old questions, you would surely be enlightened with these practical ideas.

Getting a boost on your efforts through supplementation can also be a good idea to explore and one of the best ways to protect your muscle gains is by taking Complete Whey from Cytosport.

It provides you with a a full-spectrum nutrition formula that is loaded with protein, essential amino acids and other nutrients the body needs to sustain muscle growth, health and recovery.

Breathing To Improve Performance And Enhance Fat Loss

Breathing To Improve Performance And Enhance Fat Loss

Proper breathing to improve performance is not just because your body needs the oxygen, but is also about properly regulating life-giving oxygen into your body, but also works out the lungs to enhance your fitness capability.

You often see athletes compete by giving it their all and sometimes you can even hardly notice that there are certain unnoticeable processes that help them develop their physical capabilities and bring it up a notch and proper breathing is one of those.

Professional fitness trainer and writer Lara McGlashan discusses the importance of perfecting the process of breathing to improve physical performance and why it is so.


Breathing. We usually don’t think much about it; our bodies simply make it happen autonomously like it does digestion and circulation. But then you sprint to catch the bus, carry your toddler up two flights of stairs or kill it in your WOD. Suddenly you’re gasping for air, desperately sucking O2 like a beached cod. At these times breathing becomes a voluntary activity, and the way you inhale and exhale could actually affect athletic performance.

“Proper breathing is one of the most overlooked resources in sports and fitness,” says Laurenn Cutshaw, a former collegiate gymnast and vice president of marketing and branding for Yoga Six. “The movement of air in and out of our lungs facilitates an exchange of oxygen that every cell in the body needs to survive and perform.”

Improper breathing can hinder performance since CO2 is not properly cleared, thereby causing a buildup of waste and altering the pH of the body. “And if you reduce oxygen to muscles, there is also less O2 available for ATP production to assist with lactic-acid buffering,” says Ben Greenfield, NSCA trainer of the year and owner of Greenfield Fitness Systems in Spokane, Wash.

Check out these activities and their expert-recommended breathing techniques. Try them out for yourself and see if you can breathe a little easier.


Aerobic literally means “with oxygen,” and cardiovascular activities that involve long durations of time and distance require efficient breathing techniques and greater diaphragmatic integrity. Enter rhythmic nasal breathing.

“During endurance activities you’re trying to inhale more than you exhale,” Greenfield explains. “When running, for example, take one deep breath through your nose for three foot strikes and exhale through your nose for the next two foot strikes. As you increase the intensity, change the pattern to a 2:1 ratio of breath to foot strike.”

Nasal breathing can also be used to control your pace and help keep you cool under pressure. “During endurance activities such as running, biking and swimming, an even, rhythmic breath cadence helps maintain heart rate and has a very calming effect on the body,” says Cutshaw.


Anaerobic activities are done in the absence of oxygen, and in an event of short distance, breathing is something of a moot point. “A 100-meter dash involves very little breathing; usually you’ll see sprinters inhale at the command of ‘set’ and then take off,” states Jacques DeVore, CSCS, cycling coach for USA Cycling and owner of Sirens and Titans Fitness in Los Angeles.

Once you start lengthening the sprint distance, however, breathing becomes more of a factor. “Your body becomes exhausted of creatine and you need to get oxygen on board to burn glucose and power the activity,” says Greenfield. In that kind of situation, breathing through your mouth becomes the most efficient way to deliver oxygen to needy tissues.

There is a downside, however: “Breathing through your nose may lead to tightening of the facial muscles,” explains Jonathan Mike, Ph.D., CSCS, assistant professor of exercise science at Lindenwood University in St. Charles, Mo. “When sprinting, your entire body — including your facial muscles — should remain in a relaxed state, with your mouth open slightly, to deliver the most oxygen.” Read full article

Can one really lose weight or burn fat by breathing? It may seem preposterous, but in fact there is a science to it.

Here is a perspective from wellness author and speaker Mila Diamond on how breathing can help you improve your well-being and fitness.

Lose Weight by Breathing… Really!

The amount of oxygen in our blood determines whether we have enough energy and the rate of our aging.  Breathing is probably the most important function of the body and oxygen is, by far, the most vital element for staying alive. Your brain cannot function without oxygen.  Without sufficient oxygen, the brain literally shuts down.

You would think that we know how to breathe properly!  We have been breathing our whole life.  However, we often take shallow breaths or, even worse, hold our breath when we are under pressure or are intensely focused on a task.  This lowers the oxygen level in our system causing fatigue and lack of clarity.  As a result, we often make poor decisions in those stressful situations when we need to be our best.

Leading a sedentary lifestyle or sitting for extended periods in front of the computer or TV also creates a serious oxygen deficit.  Have you ever noticed that you may actually feel exhausted after vegging out in front of TV?  How could you feel so tired when you didn’t do much?  Your fatigue is caused by a lack of oxygen.

Oxygen is a highly flammable substance that speeds up chemical reactions.  In the body, oxygen thins the blood a little which helps lower your blood pressure and speed up the flow of blood.  This increases your metabolism and burns more calories.  The more oxygen you have in your blood the faster your metabolism will be.  You burn fewer calories sitting in a stuffy room versus sitting outside in the fresh air.  Cool air causes an additional increase in your metabolic rate because you need to expend more energy to keep the body at a comfortable temperature.  The more oxygen in your bloodstream, the more energy you will have, the clearer your head will feel, and the more calories you will burn.

Your oxygen intake is much higher when exercising in nature versus exercising inside a gym.  You burn more calories exercising outside!

When you are physically active your breathing becomes deeper and you receive more oxygen.  More vigorous exercising causes an even greater demand for oxygen.  A greater demand forces you to breathe faster and deeper so that more oxygen will enter your bloodstream.  Some fitness fanatics will even go so far as to hook up to an oxygen machine while on a treadmill.  In our humble opinion, this is completely unnecessary.  In fact, in our own experiments, using medical grade oxygen machines did not create noticeable results.  Also, be aware that oxygen can be toxic at high concentrations!  To get the most benefit you simply need oxygen-rich fresh air.  The easiest (and usually the cheapest) way to get this is by exercising in nature when possible.  Trees and plants generate healthy, oxygen-rich air.  Get out in nature as often as you can.  Plan a hike, take a bike ride, or do some other form of activity while you are outside.

This all sounds great, but what if you are stuck at the office sitting in front of the computer for hours?  What if you are too busy to fit in an hour or two of aerobic exercise into your day?  We have good news for you!  Deep, active breathing can increase your oxygen intake even when done for just 1 to 2 minutes at a time! Read full article

Yes, it’s true. Your eyes are not playing tricks and indeed, there are actually several breathing exercises that can help activate your abdominal muscles to ensure that you get shredded and at the same time lose fat while you’re at it.

The Fit Indian health writer Deblina Biswas gives you a compilation of the most effective breathing exercises that can actually help burn fat and lets you lose those pesky love handles.

Top 10 Breathing Exercises to Lose Belly Fat – Abdominal Exercises

Belly fat is the most irritating accumulation of fat around the abdomen region. This is a dangerous health hazard because it can cause many internal problems. The most frequent problems faced by people with belly fat are high cholesterol, heart stroke, hypertension, heart attack, diabetes and many others. This belly fat is very stubborn and to shed and will often take many months or years to vanish. You either need to go to the gym, do ab exercises and crunches or choose to do cardiovascular exercises along with a weight loss diet such as a simple 1200 calorie diet plan. But many of us don’t like to sweat it out in the gym, and the best and easy way to deal with your belly fat would be breathing exercises.

Deep breathing exercise is the best exercise to reduce belly fat which helps you in shaping up in a relaxed manner. One can eliminate the fat present on top of the abdominal muscles with these breathing exercises.  Breathing exercises are gaining a lot of popularity nowadays as they are really effective in the abdominal area. These exercises are known as pranayama, usually associated with yoga. They help you gain health and longevity; they also improve digestion by strengthening abdominal muscles. It is an art and needs to be practiced with care. Read on and watch the videos

As you understand the effects breathing to enhance performance, it is always very important to know that no matter how simple it may be, mastering the breathing process does give you your edge in giving you the optimum performance you need.

To support your fat loss workouts and enhanced performance, you also may want to supplement on Cytomax from Cytosport to help rehydrate and fuel your body after your workouts.

Specially formulated with the trademark Advanced Carbohydrate System, it helps enhance performance to keep you properly nourished and hydrated all throughout your training.

Benefits Of Biking To Work And Why You Should Consider It

Benefits Of Biking To Work And Why You Should Consider It

Benefits of biking to work can indeed be the best option that you may have not just by making a radical shift to a healthier lifestyle, but it does bring a lot of comforting thoughts that you get to save money on gas, improve mental health and help protect the environment, among others.

Professional trainer and writer Pete McCall, a seasoned biker as well, shares very insightful perspectives on the benefits of biking and how it could be beneficial for everyone.

7 Reasons to Bike to Work

Over the past decade, the number of people biking to work has increased by 60%. More cities across America are embracing bike-friendly policies and programs, making it safer for people to integrate cycling into their modes of transportation. Biking to work can be tremendously beneficial, not only for your health, but also for the environment. Here are seven reasons why you might want to consider biking to work.  

Ever since I learned how to ride my red, white and blue bike (complete with a banana seat and handlebar streamers) at the age of five, I’ve loved riding. In my teens I competed in BMX racing and spent all of my lawn mowing money on bike parts and race entry fees. During college I rode my bike all over campus and was a bike courier in Washington, DC, for a summer. And in my early professional life I worked for the bicycle industry on a congressional campaign to have transportation funding dedicated to building bike trails and bike lanes. One of my favorite things about that job was that we had a bike storage room and a locker room with a shower in the building, so all employees could ride to work.

Riding to work is a great way to start the day and an even better way to wind down after a day of e-mails, phone calls and meetings. If you’ve ever felt frustrated sitting in traffic, tired of the mundane commute or had a hard time fitting exercise into your schedule, then commuting by bike might be a great idea for you. Here are seven reasons why biking to work is something to consider: Read the full article

There are very good points to consider when you want to take up biking, whether choosing to adopt it as your new mode of transportation or using it as an exercise routine for staying healthy.

If you are considering whether to do this or not, let health and fitness writer Chris Giblin help you with some of the best reasons why you should consider biking and help you decide.

10 Reasons To Get On A Bike

Even though May is National Bike Month, fall is one of the most enjoyable times to ride a bike. You escape the extreme weather, don’t have as many allergens to deal with (but if they do plague you, check out How Fall Allergies Will Affect Your Workout), and get you out in the fresh air before winter keeps you restricted to the gym. What’s more, bicycling has all sorts of health benefits—physical and mental. It engages your legs, but it’s easy on your joints, and it really does provide a sense of freedom. In case you still need convincing, here’s a list of reasons to hop on two wheels.

There are plenty of ways to enjoy a warm spring afternoon, but riding a bike is one of the most active ways to spend your leisure time. According to NutriStrategy, a relaxing bike ride (<10 mph) burns more calories than an easy walk (2 mph)—281 calories versus 176 calories per hour. Challenge yourself by powering your way up hills and pushing your speed over 10 mph, but even keeping to a leisurely pace is a great way to supplement an active lifestyle.


We all have those exercises we dread working on. But even if you hop on your bike and take it seriously—pedaling furiously and feeling a deep burn in your quads—there’s a good chance you’ll still love it despite the difficulty since you’re rewarded with a quick, exhilarating ride. It can also energize you for other exercises you plan to do. Bike instead of driving to the gym to warm up and cool down from your workouts.Read the full article

Science has proven that biking does have tremendous effects on the brain, which can even be a good therapeutic activity for those experiencing bouts of depression and anxiety.

Independent UK health correspondent Simon Usborne reports about the scientific discoveries relates to biking and how it could impact general well-being and improve your quality of life.

The Cycle Path To Happiness

You need only look at the physique of Bradley Wiggins to appreciate the potential effects of cycling on the body. But what about the mind? For as long as man has pushed a pedal, it’s a question that has challenged psychologists, neurologists and anyone who has wondered how, sometimes, riding a bike can induce what feels close to a state of meditation.

I’m incapable of emptying my mind but there have been occasions on my bike when I realise I have no recollection of the preceding miles. Whether during solo pursuits along country lanes in spring, or noisy, dirty commutes, time can pass unnoticed in a blissful blur of rhythm and rolling.

It’s not a new sensation. In 1896 at the height of the first cycling boom, a feature in the The New York Times said this about the activity: “It has the unique virtue of yielding a rate of speed as great as that of the horse, nearly as great as that attained by steam power, and yet it imposes upon the consciousness the fact that it is entirely self-propulsion.”

The writer, credited only as “ANJ”, continues: “In the nature of the motion is another unique combination. With the great speed there are the subtle glide and sway of skating, something of the yacht’s rocking, a touch of the equestrian bounce, and a suggestion of flying. The effect of all this upon the mind is as wholesomely stimulating as is the exercise to the body. Read the full article

In order to maximize the health effects of biking, you may add in supplementation to your workouts.

Cytomax from CytoSport is a nutrient-based energy drink formulated to enhance energy and stamina when doing your exercise routines, at the same time provide proper nutrition for the muscles to aid in growth and maintain proper health.

Cytomax also comes in handy as a good hydration liquid that you can take along your bike trips and ensure you get your regular dose of proteins and other essential minerals and nutrients needed by your body.