This is Your Body on Exercise

Whether you’re a complete beginner or a “re-starter”, you must be wondering how physical activity will impact your health.
Well, I have some good news for you.
Exercising will not only change your lifestyle but will also have some interesting benefits on your body!
The next question is usually: how long does it take to see the results?
You might be surprised, but some of the benefits of working out will actually come from day one.
The longer and more consistently you exercise over time, the more changes you will experience.
Let’s look at the timeline of how your body will change once you start exercising.
Benefits of Exerercise on Your Body

Increased Brain Function

Exercising makes the body pump more blood to the muscles. This will increases the blood flow, which is beneficial for your brain.

The minute you start exercising, you brain cells will function at a higher level. The increased blood flow to your brain will make you more alert and awake during exercising and more focused after.


Lifted Mood

As we all know exercising often comes with pain.

Responding to this pain, your brain will start releasing certain types of chemicals that include endorphins.

They are often known as the source of euphoria and will not just kill your pain, but also make you feel more dedicated.

Once you’re finished exercising, your brain will release more endorphins, which will put you in a better mood for the day.


Body Fat Reduction

When you start moving, your body’s energy expenditure increases.

The energy it burns comes primarily from glucose, which is stored in the body as glycogen.

Glycogen is generated by your liver when it processes carbs.

With decreased glycogen levels, your body will then start turning fat and protein into glucose to help meet your rising energy demands.

Therefore, your fat storage will be better mobilised once you start exercising and your body fat will start to decrease.

Note, you’ll only maintain your body fat loss if your calories in don’t exceed your calories out.

So let’s put it this way, if you head to McDonalds straight after the gym, you will probably gain back what you’ve lost.

You need to create a 3500 calorie deficit or 500 calories per day in order to burn around 1lb of body fat each week.


1 Week

Improved Energy

It only takes a few cardio sessions to become fitter and improve your energy.

After a few workouts, mitochondria in your cells will increase rapidly.

Mitochondria are said to be the “power generators” of your cells, which turn oxygen and nutrients into adenosine triphosphate (ATP).

And ATP is basically what powers the metabolic activities of your cells.

In human language, your cells will have more mitochondria which will make your energy production more effective.

Physical activity will become start to get easier after this point.


Better Health

Mitochondria is not only good for pumping you up with energy.

It’s also beneficial for your health, as it protects your cells and makes them stronger.

So once mitochondria start to increase in your cells, your health will start to improve.


1 Month

Changes in Muscle Mass

After training for a month, your muscles will start to grow.

Changes in your muscle mass at this point will not only be felt but also visible.

Both slow and fast twitch muscle fibres in your muscle cells will start to grow and your muscles will get stronger.


Increased Metabolism

As a result of growing muscles and becoming fitter, your metabolic rate will also start to increase.

If your metabolism is faster, you burn more calories also at resting state.

This means that even when you’re sleeping, your calories burnt will be higher than before.

Your metabolism will work harder 24/7 from this point onwards and you’ll drop those pounds easier.


Better Fitness and you’ll drop those pounds easier.

Better Fitness

After a month of exercising, you’ll already become fitter.

So welcome higher intensity, higher reps, heavier weights and longer cardio sessions.

As your workout levels shift, your brain will release more endorphins.

So ultimately, it won’t only affect your physique, but your mind as well.


Day-to-day Life Benefits

As you become fitter, your daily life will also become easier.

Let’s just think about a few basic examples.

You’ll be able to climb stairs easier without gasping after floor 2.

You’ll easily walk to the store that’s 10 minutes from home.

You won’t miss the bus if you have to run to catch it.

And you’ll not need your husband to carry your bags after grocery shopping.

Life will simply become easier.


6 Months

Muscle Growth & Efficiency

If you’re in the weight lifting department, after 6 months you’ll start to get those compliments from friends and family for sure.

Your muscle growth will be clearly visible with bare eyes at this point.

But what’s even better, you will feel more powerful as well.

You’ll have a greater endurance and won’t be afraid to challenge yourself.

Lifting heavier weights and increasing the difficulty of your training will not be a problem anymore.

However, to enjoy these benefits, you’ll also need to pay attention to the nutrition side.


Increased Heart Size

When you exercise, you need more oxygen. Therefore, your heart rate increases to pump more blood and increase oxygen circulation.

After 6 months or so, your heart will grow in size from the more intense blood pumping. As a result of this process, it will also get stronger and become more efficient.

Additionally, your resting heart rate and your blood pressure will decrease, which lower the risk of heart attack.


1 Year

Improved Bone Health

Exercising and having a healthy weight can have major benefits on your bone health.

Weight-bearing exercises, in particular, have the greatest positive effects on your bones.

These include sprinting, skipping, stair climbing and skiing.

Additionally, according to the Medicine and science in sports and exercise’s study, resistance training can also improve bone density.

Changes in your skeleton will start to be measurable after half a year, and your bone density will increase after 12 months of exercising. The higher your bone density, the lower the chances of fracture. 

Stabilised Mental Health

We usually don’t think about this, but exercising doesn’t only have physical, but also mental benefits.

First of all, exercising is an amazing way of relieving stress.

After a year of “gym-therapy”, your body will learn how to deal with mental stress effectively. And as we all know, less stress means better mental health.

Secondly, exercising can also reduce anxiety. According to the Society for Adolescent Medicine’s publication, physical activity raises self-esteem, which completely makes sense.

After a year of regular exercising, you’ll definitely feel better in your skin and become more confident.

Lastly, you’ll also experience better brain function and sharpened memory.

The surprising perks of exercising.


New Habit

Leaving the most important one as last, exercising will not feel like an obligation anymore.

After one year, you’ll finally enjoy your workouts and maybe even become a little bit addicted.

After experiencing all the benefits, you’ll suddenly feel like wanting to exercise.

But don’t worry, as long as it’s a healthy addiction, it’ll be for your own good!


So now that you know how your body changes from exercising, don’t wait anymore.

Get up, go to the gym and start enjoying all these health benefits after day one!

If you’d like help getting started with an exercise and nutrition plan, so you can experience the benefits to your health, then let me help you. 

What’s stopping you right now from exercising regularly? 

Is it motivation? Time?


About Mark de Arriba-Smith

Mark is a weight loss specialist that helps busy men and women overhaul their health & fitness using a combination of tailored exercise, nutrition, lifestyle and mindset systems that are holistic and sustainable forever so they can…

✔ Feel confident and attractive around their friends, family, and out in public

✔ Feel full of energy throughout the day

✔ Fit into the clothes they want to wear

✔ Stop worrying about getting diseases and dying young

✔ Do day-to-day activities without getting out of breath and tired such as playing with their children

Mark is based in Lancing, in the South-East Coast of the UK.

For more great blogs by Mark, check out his page at: http://www.markpersonaltraining.com/category/blog/




Habits of Healthy People

  When you’re not feeling fit and healthy, it’s really easy to look at fit people and tell yourself: ‘They’re naturally good at exercise’, ‘Exercise is not as hard for them as it is for me’ or ‘I could never do that’.


  I have some good news and some bad news for you… the bad news, you’re wrong! These ‘naturally heathy people’ aren’t ‘naturally healthy’ at all. They’re just like the rest of us. If they stop exercising regularly they’ll lose fitness and likely gain weight. If they don’t continue to eat proper portions of healthy meals, they’ll accelerate these changes. The good news… you can become one of those people who others think are ‘naturally healthy’.


  If you’ve spent your life believing you just can’t do it, then I understand if you’re still reading with some scepticism. I’ll be honest, you can’t suddenly become someone who goes on a 10km run, 3 days per week. That level of endurance takes time and training to build. But that doesn’t mean you should throw in the towel… far from it, in fact. Instead start small by introducing new habits, one at a time, until you feel you’re able to complete that task 75-80% of the time.


So what are the habits of healthy people?



Move 4-5 days per week


Some people run and some ride bicycles. Many people strength train in a gym or go to group fitness classes. Others choose extreme sports like rock climbing, snowboarding and skateboarding. Water sports like swimming, wakeboarding and surfing are also popular. Most people, at some point in their life, will play a team sport. Despite the many choices for exercise, there’s one thing that healthy people have in common… they don’t all possess an extra bucket of motivation, but they are more motivated to exercise. Why? Because they choose movement that they love.


Top tip: If you hate running, don’t run. If you try cycling but find it’s uncomfortable, try something else. If going to the gym is boring, try an outdoor sport. Try and try again until you find a style of exercise that you enjoy… because enjoying your exercise is the key to building an exercise habit.


Eat mostly unprocessed foods


Healthy people eat mostly unprocessed foods, focusing on five main categories: lean protein, complex carbohydrates, healthy fats, vegetables and fruit. They don’t shy away from carbs, fats or sugar; instead choosing to eat them in moderation. More importantly, healthy people go out for a burger or pizza once in a while, and they enjoy every bite. They prioritise eating healthy food but they don’t deny themselves a treat, because they know that strict rules will eventually be broken.


Top tip: Learn how to make good food taste great. Don’t be afraid to use salt and pepper, and experiment with herbs and spices. A little bit of salt and butter in some mashed potatoes is a better choice than taking a trip to the local chip shop… but don’t forget to support your local chippy; treat yourself once in a while.


Sleep 7-9 hours per night


Healthy people understand that rest and recovery is just as important as exercise, and they prioritise their recovery. Healthy people care about sleep… and we’re not just talking about getting a sleep in on the weekend. Sleep is important every night because it gives our body time to relax and repair following the stressors of the day.


Top tip: Try creating a sleep routine. Simply try switching off all screens (phone, television, laptop and kindle) at least 30 minutes before bed. This can significantly improve your ability to get to sleep, as you remove the stimulating bright lights and give your body time to relax in preparation for sleep.


Stay hydrated


Water is essential for human survival, yet most people walk around every day at a level of dehydration. It’s really easy to forget to drink… you get distracted then suddenly you realise you’re thirsty; really thirsty. So, you grab a quick swig from your water bottle and move on.


Healthy people know this isn’t enough, and they make a conscious effort to drink about 2 litres of water per day. They also prioritise water consumption, so while they will have a morning coffee, a glass of juice, and even the odd soft drink, they’ll drink their water first.


Top tip: Take your favourite water bottle (if you don’t have one, invest in one) and fill it first thing in the morning. Try to drink it by lunch time then fill it again. Try to drink it before bed.


Choices and emotions


Healthy people make conscious choices and take responsibility for their actions. When a healthy person decides not to work out today, they acknowledge that it was their choice to skip the workout. When healthy people eat a fast food meal, they understand that it was their choice to eat the food. They don’t beat themselves up about it; there’s no feelings of guilt or worry because they made a conscious choice to do those things. After the missed workout or ‘unhealthy meal’ they consciously return to their regular habits – moving regularly and eating mostly unprocessed foods.


Top tip: If you’re thinking it’s time for a fast food dinner, ask yourself, how will I feel after I eat this meal? If you believe you’re able to eat the meal, enjoy every bite, and move on… go right ahead. If you know you’ll binge then feel guilty afterwards, maybe it’s not the right time to have a fast food meal. It’s only worth the instant gratification if you can make and accept your choice, then move on without emotion.


Make it a habit


Healthy people don’t have to force themselves to do these things because, over time, they’ve become habits. They didn’t try to change everything at once; they implemented one habit at a time until they were consistent, then they looked at other areas to improve. Now, they don’t maintain these habits because they feel like they should… they maintain these habits because they enjoy them.


The key to staying healthy for life is to love being healthy.



What healthy habit will you begin today?

About Tara Fitness

Tara has her own online fitness coaching business at http://www.tarafitnesspersonaltraining.co.uk/

where she focuses on empowering women to build a fit and healthy lifestyle so they have the freedom to love the life that they want!



Email me to get a customized program at: nick@outlawfit.com

I. Activation and Pillar Strength

a) TRX Pikes x 10-12 reps

b) Safety Bar Good Mornings x 10-12

c) Ab rollout x 6-8

d) Single Leg Hip Thrust w/ opposite hand on opposite knee x 10-12 each

e) Side Plank w/ Clams x 10 each

II. Dynamic Warm Up

a) High knees for 30 seconds

b) Alternating Step Ups x 10 each leg or 20 total with knee hug on the last 3

c) 30 Jumping Jacks

d) Med ball rotations x 10 each

e) Med ball Over Head reach with side bend x 5 each

f) Reverse lunges with rotations x 5 each

g) Reverse lunges with Over Head reach and side bend x 5 each

III. Power

a) Dynamic Squats at 30% 1 rep max X 4 reps for 4-6 sets

IV. Intervals

4 Sprints

a) Airdyne Bike Sprints at 100% for 20 seconds with 40 seconds recovery

b) Repeat for as long as possible and recover as long as needed.  Each following set, the recovery period was increased.  e.g. 40 seconds after 1st set, 1 minute after 2nd, and 2 minutes after 3rd, etc.

V. Strength

3 sets of each

  1. a) Single Leg Curl x 12

b) Renegade Rows x 10-12 each

Single Set

2. a) Off set loaded sandbag Single Leg RDLs x 4-6 each

b) Off set loaded sandbag SLRDLs x 10 each

c) DB Bench Press 10 reps, followed by 12lb med ball chest pass x 10, 10 lb x10,& 8lb x 10






Why do most people wear compression shorts, socks, etc?  When you ask them, you will normally hear " it feels good and supportive."  But did you know that research shows that compression helps with recovery too?  Professional hockey players and other athletes will wear compression suites and pants after long intensive games to prevent and minimize their soreness.  You will hear me reference professional athletes because they are the ones that get paid the big bucks to perform.  Below are several choices for compression that I trust and brands that I have used.

awareness, breathe, Core Strength, focus, restoration

Being Still

I agree with the current wisdom that a whole food diet and regular exercise are essential to our good health and well being. What I'd add to that is spending some time everyday being quiet, still and relaxed. Being still and purposely relaxing our bodies allows us to connect with ourselves and creates an internal environment for healing and restoration. Time spent like this is an avenue away from disease causing stress,even when we are unable to make other changes to simplify our lives. So, want to be more fit? Stop what you're doing, close your eyes, settle down and let go of everything for a few minutes. You'll feel better and increase your fitness!


This routine takes the body into flexion and extension and strengthens the core, all in just a few minutes. It's a great way to squeeze in some movement when the day threatens to pass by without any. Use your breath during each movement, inhaling as you lower your thighs and open up and exhaling as you lift the thighs and close in. Work up to 20 repetitions.
Kirsten Bachmann, E-RYT 200, NCLMT #1293
  Kirsten has been teaching yoga since 2001 and a massage therapist since 1995.  She has helped countless individuals heal and restore themselves. 
breathe, Core Strength, Exercise Technique, Programming, Strength Training, Workouts

Full Body Power

Alternating Dead Ball Slams and Box Blast Superset

  I like to use these two exercises paired together because they compliment one another.  The slams force production mostly comes from the big flexor muscles of the body (front) and the main muscles of the blasts are the big extensors (back).  Further, each exercise emphasizes one side at a time, lateral/side and rotational muscles.  As you can see, every major muscle is being used.  

   These exercises are quite advanced.  Like with all exercises we have progressions and regressions that allow us to modify each exercise and routine for you.  Sign up to be a member for free and learn the many different applications of these exercises to see how to incorporate this into your training.  Members can access the full workout and print out the PDFs.

Core Strength, Exercise Technique, Form

Simple Side Plank…Right?

Hey guys and gals.  Today I was updating my pics of my go to exercises, the ones I use the most and pack the most punch for your time crunch.  When I went to look at my side plank, that I have been doing hundreds if not thousands of times not to mention coaching millions of times, I noticed some errors in my technique that I normally call people out on.

I was left at a HUGE moral dilemma! Should I erase the pic/s and not ever tell anyone about them?  or should I try to make right where I was wrong?  The correction/s should be pretty simple, I know what to correct and I have a pretty damn good sense of kinestetic awareness/proprioception…..right?

Well here is just a few takes after erasing the first one or two ;-)


Looking like a dog who is confused


confused dog look






SidePlankError  Easier to see once the lines are drawn in.






Finally after about 5 takes I got it as close to right as I am going to get it without having someone put me into my place, ha!  Also another good  use for a PVC pipe is to show correct alignment, not just to teach Olympic Lifts.