Muscular Therapy/Terapia Muscular

01/07/2026

01/06/2026

Today’s workout!

01/04/2026

Adipose tissue LOSS:
The most important key to adipose tissue loss is diet. Training & cardio are good, but diet rules 80% of how much fat your body is holding.

#1: It’s not as simple as calories-in vs. calories-out. While eating at a calorie deficit is important, you can’t just eat whatever you want as long as your calories in are less than what you’ve expended. Why? Because you’re not going to last on the diet. If one person is eating a lot of vegetables/lean protein/good fat vs a person that eats junk food, even if they’re eating the same calories – who will be more full? Who will be more satisfied? Cravings come from being deficient in vitamins and minerals. Your body will keep eating until it gets the nutrients it wants.
#2. Drink 4L of water per day! It flushes out toxins. Stop hunger cravings that may actually be thirst, etc.
#3: Consume good fats (avocado, nuts, fish oil). Should be 20-30% of your daily caloric intake. They are imperative when trying to get rid of body fat.
#4: A good nutritional plan is key – you should not lose more than 1-2lbs of weight per week. Drastic diets that reduce caloric intake to 400-700 calories a day are terrible. Your body ends up metabolizing your muscle tissue (leading to weight loss, but not necessarily fat loss, and destroys your metabolism – which ultimately leads back to weight gain).
Lastly, stick to your diet plan – less than 90% compliance, and you won’t see the results you were hoping to achieve.

Some additional points worth mentioning:
1. Do not skip meals – eat every 3 hrs. No snacking between scheduled meals.
2. Do not drink your calories
3. Consume lean protein at every meal. Ex) chicken breast, tilapia, halibut, tuna in water, egg whites, etc.
4. Carbs: increase carb intake from veggies, decrease starches. Best sources are: asparagus, broccoli, green beans, spinach
5. Increase fiber to min. 25g/day (easily attainable if you increase veggies)
6. Do not consume sugar, or artificial sweeteners.
7. Increase the intensity of your training. Credits to bodybuilding education.

01/04/2026

01/03/2026

12/31/2025

What Are Shin Splints? By Medical News Today

Shin splints, medically known as medial tibial stress syndrome (MTSS), refers to pain in the shins - the front lower legs. It is an inflammatory condition of the front part of the tibia. The pain is brought on by strenuous activity, more commonly in stop-start sports such as squash, tennis or basketball. Running too much on hard surfaces is also a common cause of shin splints.

Shin splints have two main causes:
Exerting excessive pressure on the lower leg muscles
Excessive impact on the muscle
Pain is usually felt early on during the physical activity, dies down somewhat, and then returns later on, sometimes during the same exercise session; this may occur during a long run. The pain can gradually become so bad that the activity has to be abandoned altogether.

A serious mistake is to try to "run through the pain" if it is a shin pain. This type of pain usually means there is injury to the bone and/or surrounding tissue. Forcing it more may worsen the injury and make the pain more intense and longer lasting.

What are the signs and symptoms of shin splints?

A symptom is something the patient feels and describes, such as pain, dizziness, fatigue, or anxiety, while a sign is noticeable by everybody, including the doctor or nurse, such as a rash, swelling or discoloration.

The patient has a dull, aching pain in the front part of the lower leg. For some, the pain and discomfort emerge only during exercise, while for others it comes after the physical activity is over. Pain can also be there all the time.

The pain can be on either side of the shinbone, or in the muscle itself - this depends on the cause. Signs and symptoms related to shin splints may include:
Pain along the inner part of the lower leg
Tenderness or soreness along the inner part of the lower leg
Moderate swelling in the lower leg
Feet may feel numb and weak, because swollen muscles irritate the nerves
What are the causes of shin splints?

The main cause of shin splints is too much force on the shin bone and connective tissues that attach the bone to surrounding muscle. The excessive force is usually caused by:
Running downhill

Running on a slanted surfaces or uneven terrain

Running with inappropriate shoes, including proper shoes than have worn out

Taking part in sports that include bursts of speed and sudden stops

An increase in activity, intensity or period of exertion can easily lead to shin splints, if the muscles and tendons struggle to absorb the impact of the shock force, especially when they are tired.

Females have a higher risk of complications from shin splints, e.g. stress fractures, especially if their bone density is diminished, as may occur in osteoporosis.

People with flat feet or rigid arches have a higher risk of developing shin splints.

How to avoid shin splints
Use proper fitting shoes with good support

Make sure the insoles are shock-absorbing. If you have flat feet, good insoles are vital

Avoid hard surfaces, uneven terrain, or slanted slopes
Increase your intensity gradually

Make sure you warmed up properly before doing exercise

Full Article Here: http://bit.ly/10tjvP6
Written by Christian Nordqvist. Credit to anatomy in motions.

12/31/2025

12/28/2025

12/27/2025

Top 10 Brain Damaging Habits!!

1. No Breakfast. People who do not take breakfast are going to have a lower blood sugar level. This leads to an insufficient supply of nutrients to the brain causing brain degeneration.

2. Overeating
It causes hardening of the brain arteries, leading to a decrease in mental power.

3. Smoking
It causes multiple brain shrinkage and may lead to Alzheimer disease.

4. High Sugar Consumption
Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.

5. Air Pollution
The brain is the largest oxygen consumer in our body. Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brainefficiency.

6 . Sleep Deprivation
Sleep allows our brain to rest. Long term deprivation from sleep will acceleratethe death of brain cells.

7. Head Covered While Sleeping
Sleeping with the head covered increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects.

8. Working Your Brain During Illness
Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain.

9. Lacking in Stimulating Thoughts
Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage.

10. Talking Rarely
Intellectual conversations will promote the efficiency of the brain. Credit to Shokat Ali.

12/22/2025

The side plank clamshell + a squat is a great hip strength & stability drill I use with some of my patients dealing with hip, knee or back pain! Today you’ll learn how I coach it.
Shout out for the amazing anatomy graphics & for her clamshell demo at the start.