How Does Exercise Affect Your Immune System?


Having a strong immune system means your body has a better chance of fighting off the latest germ or virus. This helps protect you against seasonal bugs, like the flu. It also means you’re at less risk of catching quick-spreading viruses.

Plus, even if you do wind up getting sick, a strong immune system can aid in your recovery. But how does this particular system actually work?


Understanding Immune Function


When an unknown foreign substance enters the body, it activates the immune system. These substances are known as antigens. Antigens known for instigating an immune response are viruses, bacteria, and fungus.

We often refer to the immune system as one solitary unit. Yet, as the National Institutes of Health explains, it is made up of two different subsystems.

The first subsystem is the innate immune system. This system offers a general defense against harmful substances that enter the body. The skin and digestive tract are two common entrance sites.

The second subsystem is the adaptive immune system. If the body encounters an antigen it has never seen before, it doesn’t know how to respond. A good example of this is the coronavirus (COVID-19) pandemic.

When this occurs, it has to figure out how to fight the virus. Once it does, it creates an antibody that is able to counteract that specific antigen. This antibody helps protect the body if it encounters that same antigen in the future.

Additionally, there are instances in which the immune system doesn’t work as it should. In some cases, it may not respond well enough. In others, it over-responds and starts attacking things it shouldn’t. This happens when an autoimmune disease is present.

As Harvard Medical School explains, there are many things you can do to boost immunity. Among them are not smoking, eating a lot of fruits and vegetables, and getting enough sleep. Regular exercise is helpful as well.


How Does Exercise Affect Your Immune System?


Exercise is beneficial to the immune system function in many ways. One is that it helps lower your white blood cells. This is important because a high white blood cell count is associated with inflammation. It could also signify that a health condition is present, such as coronary heart disease.

Research reveals that engaging in regular exercise also helps protect the immune system from aging. Additionally, this effect is greatest for the elderly. This makes exercise even more beneficial for clients in their later years of life.

According to a study in Exercise and Sports Sciences Reviews, regular moderate exercise can help reduce the risk of respiratory infection. It also reduces inflammation within the respiratory tract. This helps reduce the symptoms of upper respiratory tract infections.

Exercise also has a positive effect on chronic inflammation in the body. This type of long-lasting inflammation can occur due to factors such as poor diet or smoking. It also puts clients at greater risk of developing major health conditions. Among them are diabetes and cancer.

Research further reveals that obesity impairs immune function. This is due in part to obesity’s connection with chronic inflammation. Regular exercise helps clients maintain a healthy weight. This lowers the body’s inflammation, as well as decreasing the risks associated with it.


Exercises that Help Boost Immune System Function


What type of physical activity can improve your body’s ability to fend off infection and other foreign invaders? Medline reports that a “moderate program” can provide beneficial responses. This is good news for clients who aren’t interested in following a high-intensity exercise program.

Examples of moderately intense exercise include walking or other forms of aerobic exercise. Training at the gym can be considered a moderate-intensity exercise as well. The key is consistency. Ideally, this means working out daily or every other day.

Exercising with family and friends is another way to improve the body’s immune response. Why? Research has found that social support helps lower inflammation risk. Some studies have also connected social support with a reduced risk of life-threatening conditions.

One way to improve the immune system function while increasing social interaction is to get active with your kids. Another is to meet a friend for regular workouts.


Answering Clients’ FAQs About Immunity and Physical Activity


Some clients care about immunity simply because they don’t want to get sick. For others, building their immune system will help them fight inflammatory disease.

Regardless of their reason, it is common to have a few questions about exercise and immunity. Here are a few to consider, as well as answers to provide.

  • Do I have to continue to take a vitamin if I work out every day? Yes, exercise offers many immune-building benefits, but this doesn’t mean your client should eliminate other healthy behaviors. Instead, encourage clients to continue their normal health regimens. Remind them that this will only make their immunity even stronger.
  • What if I have an anti-inflammatory disease? Clients diagnosed with an anti-inflammatory disease should always talk to their doctor first. Have them ask about limitations or exercises they should avoid. This will help you create a more safe and effective exercise program.
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Dynamic’s May 18th Reopening Plans and Guidelines

Dynamic Fitness will re-open club operations in three different phases in the recovery of the COVID-19 global pandemic. This plan is a brief overview of the various phases that comprise our conservative approach to reopening our clubs across the city of Houston. As always, our number one priority is to ensure we provide the Ultimate Member experience. We are taking every precaution we can in order to provide a safe and healthy club experience for our members and team members.



Team Members must abide by Dynamic Fitness Guidelines as stated below regarding all safety and health precautions before, during, and after their scheduled shift(s). Members must adhere to CDC/State/Local Government Guidelines as well as Dynamic Fitness Policies.




  • Mon-Fri | 4:45am- 9pm
  • Sat-Sun | 7 am-4 pm
  • Reducing hours allows our Team Members to approach cleanliness more effectively while managing traffic flow and occupancy.


  • Member capacity will meet state guidelines for distancing purposes, we are following occupancy at one (1) individual per 100 square feet; a 90-minute maximum work-out time is requested of our members
  • Team Member capacity will be managed to ensure maximum attention is given to cleaning protocols
  • Guest passes are limited and can be acquired by appointment only


  • Members will use a touch-less scan in the process to scan their barcode on the scanner which will be placed on the Please be sure to use The Dynamic Fitness app. Key Tags are available from our Front Desk. We will no longer use a phone number to check-in members.
  • Cash will not be accepted for cooler or supplement purchases. A credit card can be used or if it is stored on file. We can update your preferred payment




  • Team Members in our clubs will be re-focused with increased duties and dedication to cleanings daily throughout all areas of the gym, including high touch areas, door handles, and water fountains,
  • Members will be required to wipe down equipment and surfaces after each use. (Code of Conduct)
  • Daily cleaning protocols updated with checklists for medical-grade cleaning materials, additional wipe stations for wipes and increased hand sanitation stands accessible throughout the






  • All Members will be required to abide by the new The Dynamic Fitness cleaning standards as well as safe physical distancing practices of at least 6’ apart while using the gym in addition to CDC Guidelines regarding personal health and
  • Team Members will be required to wear masks and gloves while cleaning or interacting with our members, in addition to physical distancing practices of at least 6’ apart. CDC Guidelines regarding personal health and hygiene are
  • If a Member or Team Member is even slightly concerned about their health, feel they’ve been around someone or been exposed to COVID 19, we politely ask you to stay home and do NOT enter the gym. Please seek proper assistance through local testing facilities, your primary care provider and/or the hospital – as advised through CDC Guidance and local governing


  • Dynamic Fitness Members will be strongly encouraged to wear PPE per established guidelines set by Texas State legislature
  • All Team Members will be required to wear masks & gloves; gloves should be changed as often as possible




  • Cardio machines that are in operations will be “tagged out” to help encourage and monitor physical distancing requirements. Strength machines have been placed to ensure 6’ spacing.
    • Cardio equipment will have a daily rotation of
    • As needed, selectorized equipment may be “tagged out” and then rotated throughout the day.
  • Personal 1:1 Training and D-Fit Classes will
    • 1:1 PT will follow physical distancing
    • D-Fit Training will resume. Classes will be held outside and follow physical distancing requirements. The capacity limit will be no more than 10 participants.
  • Locker Rooms will remain open only for restrooms and sinks. All lockers and showers will be closed during Phase
  • Pools/Saunas/Steam Rooms – where applicable, will remain closed during Phase


  • These amenities will remain closed during Phase 1 and re-evaluated for opening in Phase 2 or 3
  • Group Fitness classes are being offered virtually for the interim and during Phase 1, with possible



All aspects from Phase 1 will remain in effect regarding sanitation and physical distancing guidelines to ensure the safety of our Members and Team Members as we follow strict CDC & State Guidelines. Phase 2 will tentatively begin 2-4 weeks from when Phase 1 begins



  • M-F | 4:45am-9pm
  • Sat-Sun | 7am-4pm


  • Group Fitness and Cycle Classes possible to begin at reduced capacity; members must use applicable floor and space markers


  • Increased sanitation tools, such as Nanoseptic, are being addressed and considered for high-touch






  • During Phase 2 and the re-opening of these amenities, Group Fit & Studio classes will operate at reduced capacity. Floor markers may be measured and secured to the ground to ensure proper distancing. State and Local Government guidelines may call for varying degrees of separation requirements, all Dynamic Fitness gyms will meet the minimum requirements of the State of Specific amenities may abide by the following sequence:
  • Kids Zone: Possible opening due to CDC/State Guidelines as well as availability to supplies and vendors
  • Group Fitness &/or Cycle Classes: Possible to reopen with physical distancing and capacity guidelines
  • Locker Rooms: Will be open for Members’ use
  • Pools/Saunas/Steam Rooms: Will be re-evaluated for opening in Phase 2 with an abundance of caution
  • The re-opening of the above amenities, Group Fit & Studio classes are subject to change


All aspects from Phase 1 and 2 will remain in effect regarding sanitation and physical distancing guidelines to ensure the safety of our Members and Team Members as we follow strict CDC & State Guidelines. Phase 3 will tentatively occur 60-120 days after Phase 2 begins. Dynamic Fitness will adjust as practical to restore to full club operations with enhanced and updated cleaning protocols & guidelines for physical distancing to assist with the safety of our Members and Team Members.




We are a locally owned, Houston born and bred small business in every sense. Dynamic Fitness made every attempt to communicate with our members regarding their continued support during the closure, offering increased amenities and multiple club access for 120 days after we reopen as our “Thank You”.


  • If you paid your dues and fees March 21st through April 21st, “Thank You”. Those members will receive access to the Dynamic Fit Level Membership. This includes access to Hydromassage, Tanning, VIP Guest Privileges, and unlimited D-Fit Training Classes at no additional cost for 120 days from our re-open
  • All Premium and above memberships will have no less than 30 days of reduced billing to accommodate for the lack of access to some of our amenities.
    • Basic remains $10
    • Premium/Gold/Dynamic Fit memberships will be $20
  • All Paid in Full Memberships will have the expiration dates extended by the total number of days closed due to State and Local Government
  • “A La Carte” Services such as add-on for Kids Zone and VIP Locker services will remain
  • Personal Training will resume billing beginning May 18th, 2020 and on your scheduled PT Dues date moving forward.
  • Dynamic Fitness has and will provide up to 3 months of freeze at no cost to you – any freeze requests beyond 3 months will be at the normal rate of $5/mo for
  • Enhancement fees not billed from April 22nd through May 17th will be billed on May 31st, 2020
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Having a Healthy Body Composition Contributes to a Stronger Immune System

If there’s one thing everyone can agree on, it’s that no one likes being sick.

What if there was something you could do to improve your health and reduce your sick days?


As it turns out, having a healthy body composition contributes to a stronger immune system, helping you to resist minor infections and reduce your risk of getting serious diseases, like heart disease and diabetes.


What’s healthy body composition? Put simply, there are two main areas of focus: sufficiently developed muscle mass and a body fat percentage in a healthy range  (10-20% for men; 18-28% for women).



Unfortunately, over ⅔ of Americans are classified as overweight, with a shocking 1/3 of Americans classified as obese. Americans are on average heavier than any other time in history. There has been a similar increase in heart disease and diabetes diagnoses. That is why the CDC says obesity is an epidemic in this country.


How does this tie back into the immune system and your health? It all has to do with the nature of body fat.


What Happens When Your Immune System Activates


When your body gets sick – due to a bacterial infection, a virus, etc. – the body’s defense system gets triggered, causing inflammation.  This is thanks to your “innate” immune response: your body’s all-purpose defense mechanism that serves as the first wave of defense against foreign invaders.

The infected area becomes red and swollen due to increased blood flow, which can be unsightly and uncomfortable. Think of what happens to your nose when you get a cold. That’s inflammation.

This reaction is caused by white blood cells called macrophages and the proteins they emit called cytokines (this word will be important in a minute). These cytokines encourage inflammation.

You may have not thought of it this way before, but inflammation that’s triggered by your immune system is typically a good thing. That means your body is releasing the appropriate hormones and proteins, activating your white blood cells to start the recovery process, and working to defeat the infection.  If there wasn’t any inflammation, your body would be in serious trouble.

So if inflammation is what naturally occurs when your body’s immune system is triggered, how does inflammation relate to body fat, body composition, and obesity?

When Inflammation Becomes Permanent


When white blood cells cause inflammation, it’s a sign that your body’s immune system is properly functioning. Inflammation begins, white blood cells attack the foreign invader, the invader is neutralized, and the inflammation subsides.

This is how your body’s defense system naturally works. However, white blood cells aren’t the only type of cell that have the ability to emit cytokines.  A second type of cell that can emit cytokines and cause inflammation are adipocytes or fat cells.



Most people know that your body stores excess calories as fat so that you can use it later for energy if food becomes scarce.

Just recently, scientists have learned that fat is an active endocrine organ, one that can secrete a whole host of proteins and chemicals, including inflammatory cytokines.

What happens when your body keeps adding on more and more adipose tissue?  Cytokines are released by your fat cells, triggering inflammation. In fact, obesity is characterized by researchers as “ a state of low-grade, chronic inflammation.

This means that increased fat cells puts your body in a constant state of stress/immune response. Your body is always in a state of inflammation; your immune system is permanently “switched on.”

Think of your body’s immune system like your body’s crack team of defenders, highly trained and designed to repel any and all foreign invaders.  In this scenario, your adipose cells are like enemy agents planted in your home territory. Their mission is to spread fear of an attack at all times, and they trick your defenders to be on high alert at all times.

As you might have guessed, perpetual, never-ending inflammation isn’t good for the body.


Sabotaged Immune System


Obesity causes a state of chronic inflammation, and this causes your immune system to become compromised.  Chronic inflammation is a serious issue and can lead to the development of minor and serious illness and conditions.  Here are a couple examples:


  • Influenza (the flu)

You may remember several years ago that there was a particularly deadly strain of the flu virus called H1N1.  As hospitals started to fill up with the sick, doctors in Spain noticed somethingoverweight and obese patients were beginning to show up in disproportionate numbers in intensive care units, and they were staying for longer than people who were not obese or overweight. Increased inflammation due to increased pro-inflammatory cytokines appeared to be a leading factor contributing to their increased flu risk.

Stories like these led  researchers in Canada to analyze the flu records for the previous 12 years, stretching from 2008 back to 1996. They found that people who were obese were more likely to come into the hospital for respiratory diseases than those who were not obese. They concluded that obese people were an “at risk” population during flu seasons due to their compromised immune response.


  • Heart Disease

Heart disease is the leading killer of adults in the United States.  Although there are many factors that can contribute to heart disease, recent research has pointed to inflammation caused by obesity as one of the most significant factors contributing to its development.

The main culprits are, again, the cytokines produced by excess fat in the body.  These cytokines cause inflammation of the walls of your arteries, causing damage to the arteries and increasing pressure. Blood pressure is the force of blood pushing against the walls of your blood vessels. When you have high blood pressure, it means that your heart isn’t pumping blood effectively, and it starts to enlarge. An enlarged heart is a significant risk factor that can lead to heart failure if steps aren’t taken to remedy it.


  • Diabetes

Diabetes is a condition characterized by insulin resistance – the inability of your body to remove excess sugar from your blood. Just like heart disease, there are many related factors that lead to the onset of type 2 diabetes, and obesity has long been associated with the development of diabetes.

However, with the discovery that fat is an active tissue that can secrete cytokines and wreak havoc on the immune system, researchers have been able to show a link between obesity, inflammation, and insulin resistance. Increased inflammation was shown to disturb a whole host of processes and the endocrine system. When obesity and the subsequent inflammation is left unchecked for a long time, it increases the risk of developing insulin resistance, and eventually diabetes.


Who’s At Risk?


A compromised immune system and inflammation aren’t issues that only concern overweight people.

Many people know that being overweight and obese is unhealthy and can lead to serious diseases over time.  Admittedly, poor diet and low levels of activity contributing to heart disease and diabetes over time in obese people isn’t exactly news.

Unless you start to take into account what the word “obese” actually means.

Classically, obesity has been defined by having a high Body Mass Index (BMI), a way of expressing the relationship of your weight vs. your height.  If your BMI exceeds 25, you’re labeled “overweight,” and once your BMI increases beyond 30, you progress into different levels of obesity.

Doctors have used BMI for obesity assessment for years, but unfortunately, BMI has led to confusion by inappropriately labeling people as obese or overweight when they are not, or healthy when they should be aware of their obesity risks.

Obesity doesn’t always simply mean “fat.” What obesity does mean is the excess accumulation of body fat, but what’s excess for you might not be for someone else. It is possible to have a “normal” BMI but a lot of excess fat; this is called being “skinny fat.”  Crucially, skinny fat people share many of the same metabolic risks as people who have high BMIs, including the risk of inflammation and a faulty immune system.

This is why you should look at having too much body fat not only as a problem for people who are visibly overweight, but also for people who don’t have enough muscle relative to how much body fat they have.



One way to determine whether you’re at risk is to have your body composition analyzed.  This assessment method will reveal your body fat percentage, a number that you can use to understand if the amount of fat you have is healthy or excessive for someone of your size.


How To Get Your Immune System Back In Line


Fortunately, because researchers have been able to identify body fat (and particularly, internal visceral fat)  as a major cause of inflammation and a compromised immune system, they’ve also been able to measure improvements when body fat is reduced. The goal to getting your immune system to function properly again is to stop it from being perpetually triggered.

In a study that followed obese patients who lost weight with caloric restriction and bariatric surgery, the researchers observed a significant reduction in immune system activation, which means less inflammation.  This reduction in immune activation occurred before and after surgery, which indicates that surgery isn’t always necessary: just the reduction of fat mass – and specifically, visceral fat.

Improving your body composition through a mix of strategies that promote fat loss and muscle gain can allow you to reduce your fat mass in a healthy manner that doesn’t require drastic measures like bariatric surgery.  Although this process can and will take time, the effects of having an improved and healthy body composition are immense, not the least of which is reducing overall body inflammation and having your immune system function properly again.


Healthy Immune System, Healthy Life


We’ve gone over a lot of very technical stuff here, so let’s go over the main points for you to take away.


  • Excess Body fat sabotages your immune system by leaving it permanently triggered
  • Inflammation caused by body fat makes you sicker and more vulnerable to disease
  • You can reduce and reverse these changes by reducing your body fat
  • Anyone can be at risk, depending on their body fat percentage, not their weight

No one likes being sick, and no one likes having to manage diseases like diabetes that stick around for a lifetime. To help you avoid these problems, one of the best ways to determine if your body fat is excessive and/or causing inflammation is to have your body fat percentage determined.

Once you have your body fat percentage, you can compare it against the normal ranges for men and women.  For men, you’ll want to be no higher than about 20% body fat; for women, try to stay under about 28%. These ranges may vary slightly depending on whichever source you consult, but these are good guidelines and agree with the ranges set by the American College of Sports Medicine and American Council on Exercise.

If you reduce your fat mass to a healthy range, you will subsequently reduce inflammation and boost your immune system. Having a killer “beach bod” may not motivate you, but what about a healthy body and fewer sick days?


Everyone should see the value in that.

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Importance of Flexibility

As you age, your muscles naturally lose strength and size and can become less supple and stiffer. This can affect the range of movement around your joints, which may lead to stiffness in the muscles and joints. It is this loss of tissue elasticity that can cause muscles and joints to tighten up.

One of the key reasons that muscles lose their natural suppleness and flexibility and can become prone to tears, aches, and pains is being inactive. If the situation is not remedied in time, loss of flexibility could lead to permanent changes in posture and normal muscle function. It is therefore imperative to maintain muscle flexibility as an important component of overall fitness.

So, what exactly is flexibility?     

Flexibility can be termed as the ability of your joints and body parts to execute their full range of motion. Flexibility is required in all your day-to-day activities such as bending, walking, lifting, etc. Being flexible allows your muscles to remain moble. But, like most things, flexibility decreases with age and it is very important to include flexibility exercises in your daily workout regimen.

The Benefits of Flexibility

There are a number of ways to test your flexibility. One of the most common ways, according to fitness experts, is to check if you can touch your toes while standing up with both legs straight. (You could check out various fitness sites available online for a more exact test.) If you find that you feel stiff, lacking in flexibility, suffering from bad posture or would like to increase your flexibility to improve your normal exercise routine, flexibility training is a must. Aerobic exercises and weight training include rapid and jerky movements, which can lead to joint and muscle fatigue. On the other hand, stretching exercises, yoga, and Pilates consist of gradual movements that can help to achieve greater flexibility.

Other Benefits

Being flexible helps to reduce soreness of muscles and improve posture. Stretching for slow gradual movements and holding each position for up to 30 seconds (without pain) helps reduce muscle soreness after exercise. Stretching also improves muscular balance and posture by realigning tissue and thereby reducing the effort it takes to maintain good posture throughout the day.Helps decrease risk of injury and improve physical performance. Flexible joints require less energy to move through a greater range of motion. This decreases your overall risk of injury and increases physical performance as well. Stretching works towards decreasing resistance in muscle tissue during any activity. Helps increase blood and nutrients to tissues. By stretching, you increase the temperature of your tissues and this increases transportation of nutrients and overall circulation. This in turn increases the range of motion and reduces degeneration of your joints. Helps reduce lower back pain. Stretching helps relax muscles. The more flexible your pelvic muscles, hamstrings, hip flexors, and quadriceps, the less stress to your lower back. Helps to enhance enjoyment of other exercise. In addition to decreasing soreness and fatigue of your muscles, stretching also helps relax both mind and body during any activity or exercise.

Ways to Improve Your Flexibility

So, what are some different ways to stay flexible? The best way to maintain flexibility is to stretch regularly. Whatever your age, you must incorporate stretching at least once a day. Even if it is not part of an exercise regimen, there are several simple stretching exercises that you can do at your desk or even in front of the TV. If time is short, focus on stretches that work the larger muscle groups such as shoulders, hamstrings, hips and lower back, and calf muscles. It is these areas that are prone to stiffness and soreness as we grow older. But remember to always be careful to not overdo it.

Flexibility exercises should also be incorporated into your normal exercise program, which may involve resistance (strength) training and cardiovascular exercise (walking, jogging, swimming and cycling). By doing so, you can improve both the quantity and quality of your muscles, joints and overall health. That being said, yoga is an effective way to complement your exercise routine for greater flexibility. Unlike most other physical exercise that work only on a physical level, yoga involves both your mental and physical capabilities. There is a balance of energy between the body and the brain as well as increasing your flexibility, toning your muscles, and improving your lung capacity. All basic yoga poses work towards increasing the flexibility of the body so that it is capable of performing more complicated poses as time goes by. It would be wise therefore to incorporate yoga as a regular part of your workout program.

There are several ways to improve your flexibility. Stretching and exercise help considerably but you also need to keep an eye on your diet and nutrition. Eating junk food and snacking on fatty and sugary snacks can make matters worse. You can promote fitness by combining a balanced diet (full of fresh fruits and vegetables) along with nutritional supplements that support joint health and improve your mobility. 

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Dynamic Member Update


Dear Dynamic Members,

Dynamic Fitness continues to witness unprecedented change. Many of us have not seen, nor experienced, this level of health and economic impact brought on by this pandemic.
We’ve had to make some extremely difficult decisions to manage these unpredictable realities. Last week, we announced that we’ve placed the majority of employees, in all functions of the business, on temporary leave, or furlough with the “social distancing” extended mandate. We are taking this measure so we will ultimately be in a position to bring back our colleagues as quickly as possible. Like you, we will monitor market dynamics on a daily basis and will be fully prepared when we reopen.

What this means for you during this temporary change:


  • Member management and support remain the same. We are appropriately staffed to respond to both technical support and member services. Dynamic continues to be an extended arm and will continue to demonstrate full support for our members. Our Operational Managers are still the first point of contact to take care of you at [email protected]. Please bear with us as we’re working as diligently as we can with the limited amount of support staff we currently have.


  • All PT Billing. has been frozen as of April 1st with during our temporary closure with current sessions having 6 months before they expire.


  • Billing through April. We are offering members that if they continue their billing through April they will receive 120 days of our Dynamic Fit Level access once we reopen as a token of our appreciation for your loyalty and support.


  • Product development and innovation are still ongoing. We remain committed to releasing our Virtual Lesmills Classes, Myzone Challenges, Group Fit weekly classes via social, educational content on social/Dynamic blogs, and possibly coming soon 1 on 1 Virtual Fitness.


  • Facilities Maintained and Sanitized. We are continuing our mission that our clubs remain maintained throughout this downtime and that or clubs are sanitized so we are ready to go once we’re open.


I have no doubt that we will bounce back in a positive fashion. Dynamic will be here, with new product innovations and exceptional customer support, when we open our doors to the rush of our members looking to regain control over their health. We will be there to fulfill our mission: to provide you the ULTIMATE member experience.

Together, we will overcome. We are stronger together.


Jared Williams/CEO

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If You Stopped Exercising Today, Here’s How Long It Would Take Your Body To Notice

How quickly does fitness depreciate? : the knowledge sharing network where compelling questions are answered by people with unique insights.

In order to really get a good idea of what happens to your body as it gets out of shape, it helps to have an understanding of how it gets into shape.

Now, for all the different types of fitness, we’ll look at, change occurs depending on the amount of time from your last workout. Immediately after working out, your body will go into a growth mode. It’ll first seek to replace all the energy you used during the exercise. Then it will rebuild the muscles (your heart and blood vessels are muscles too) and adapt them to better service the activity you put them through. Depending on the activity, you may have to wait as many as three days before working out again or you’ll risk structural damage.

After you’re completely recovered, that’s when things can go bad. Let us cover what happens when you get into shape. Then look at what happens when you stop working.

When you exercise, your body adapts in a number of different ways to help cope with the stresses you place on it. When you stop working out, these adaptations are scaled back at different rates depending on the adaptation.

Cardiovascular fitness:

When you do cardiovascular exercise, you work your muscles a little bit. Initially, you’ll see some development, but those gains plateau pretty quickly. The main thing that improves is your body’s energy systems. The harder you push yourself, the more your anaerobic systems improve, the longer you run, the more you work your aerobic systems.

Aerobic respiration is very efficient in creating energy in terms of energy per fuel but very slow and dependent on oxygen, which isn’t simple to get into your system. Anaerobic energy is used when your cells don’t have access to much oxygen, but actually uses more energy than it creates, net. When you’re using energy in bursts where the load is greater than 20% of your 1 rep max, blood flow will be temporarily cut off to the muscles preventing them from getting oxygen. This happens during the concentric phase of the movement. It can happen during fast runs, every time your foot lands, during intense exercise, or weightlifting in general.

In terms of aerobic capacity, the major thing that your body adapts for is gas exchange with your cells:

  • More alveoli in the lungs (more pockets for the oxygen to enter the blood through, and more pockets to transfer out CO2).
  • More capillaries in the lungs (bigger pipes for your blood to connect with the alveoli.
  • More capillaries in your muscles (more places for your blood to drop off oxygen AND clean out CO2).
  • More blood volume.
  • More red blood cells (to carry more oxygen and clean out the CO2) — this is also one way that endurance athletes “blood dope”, they add red blood cells to make their body’s more oxygen efficient.
  • Stronger heart (the heart is able to pump more volume in fewer pumps).
  • More efficiency at the point of exchange due to improved gradient between blood and tissues.
  • Higher mitochondrial content in muscle fibers necessary for the muscles to process the added energy demands.

Anaerobic energy piggybacks on a lot of those points. It doesn’t specifically need gas exchange as much, but it does need to be able to more efficiently turn pyruvate and hydrogen ions into lactate for recycling via the Cori cycle [3]. A note on the hydrogen ions, you know the burning sensation in your muscles when you’re working hard, particularly when you’re doing endurance resistance training? That’s the hydrogen ions building up and interfering with signals from your nervous system telling it to work.

  • Anaerobic fitness increases the capacity of oxygen and carbon dioxide capabilities, while aerobic fitness improves the efficiency of the exchange.
  • Anaerobic fitness increases your ability to get the lactate out and buffer the hydrogen ion allowing you to do more work without the burn.

How fast do you lose it? Why do you lose it?

If you’re out of shape to begin with, just getting into shape and you stop, most of these adaptations aren’t in place yet, so you’ll go back to ground zero relatively quickly. If you are in great shape and you stop suddenly, different things happen.

In terms of fitness, the first thing to go is your cardiovascular maximums and endurance. You’ll lose your VO2 max and endurance pretty quickly: minutes off of your 5k within three weeks.

This is mostly because of your body scaling back the extra red blood cells it created when you got in shape. You don’t need them anymore so it won’t continue creating them at that rate. It creates millions of them daily, so after a week or so you’ll be back to normal, out of shape levels. It can take three to four weeks for your capillary density to fade. Additionally, your mitochondrial content in your muscle mass can decrease by 50% over the course of a week.


Muscular Strength:

With muscular strength and fitness, your body will first improve the central nervous system message processing. Your initial strength gains when you start working out? It’s all in your head. They’re not really associated with any muscular adaptations, more neurological. It can take two to eight weeks to fully get your CNS in gear from working out.

Your body has two types of muscle, type I (oxidative, which is used for endurance activities), and type II (glycolytic, which is used for intense activities). Type II has greater mass potential, while type I is improved upon, mostly the same way that cardiovascular training improves your body, through improved pathways to get blood and gas to your muscles.

For your type II muscles, it doesn’t appear that your body builds new muscle fibers, it merely makes the muscle fibers you have larger by increasing the size and quantity of myosin and actin filaments, making the myofibrils (the containers for the myosin and actin), more fluid in the muscle cells, and increases in the connective tissue. Type IIb muscles (they have large bursts, but the power doesn’t last long) convert to Type IIa muscles under training.

Additionally, your body can increase bone density as a result of resistance training to better support the progressive loads you’re putting on it.

It can take years for your musculoskeletal adaptations to fully take place, but for hypertrophy to really begin, it takes about sixteen sessions to really see lasting change for an untrained person (the pump you feel after a workout is called transient hypertrophy, it goes away).

How fast does it take for them to go away? Why do they go away?

Your body will stop building them up. You’re demonstrating to your body that you don’t need those muscles anymore. If you’re otherwise eating fine, your body will not consume your muscles, but it won’t repair them. Over time your body will revert to a stable state that’s adapted to the workload that you’re giving it.

Your body will also start shifting more attention to type I fibers away from the high burning Type II muscles. At this point, it really depends on who you are and how well you’re trained:

  • Some athletes see a loss of about 6% muscle density after three weeks.
  • Some powerlifters see losses of as much as 35% after seven months.
  • Young women who trained for seven weeks and gained two pounds of muscle mass, lost nearly all of it after detraining for seven weeks.

The longer you go without training, the more you lose.

Because it’s not actively eating away at your muscles, they can last for months to years depending on how strong you were, to begin with; the fitter you are the longer they last. When you start lifting again, you’ll be able to start from a higher spot from when you started last time. Part of this is because your muscle goes away slowly, the other part is that your nervous system still knows how to lift that much weight, that was half what you were working out when you lifted.


Your body does this because we’ve evolved to be prepared for famine. Your body strives to keep an optimum amount of high energy parts for the amount of work applied to them. There are biological limits to this, if you try to work too much volume you’ll start to cause more damage than they can repair in time.

If you keep eating the same amount of calories as you did when you were working out, most of that will turn to fat. You’ll be consuming more than you need. Going along with famine preparedness, fat is cheap to store and extremely useful when food is scarce, so your body will stockpile it if you aren’t giving it a reason not to. It’s this reason that most people think muscle turns to fat, it doesn’t, it’s just that when people stop working out, they usually don’t compensate for the calorie usage change properly and end up putting on fat.

Finally, if you do not consume enough calories to maintain your metabolism, your body will begin to catabolize (consume for energy) your muscles. When people starve themselves, they’ll lose weight fast at first, mostly from water and your body consuming muscle. They may appear to be fat but skinny at the same time because the body will consume muscle until it has the minimum required to function before it goes in full force on the fat.

The good news!

The better shape you were in, the less time it will take to get back into shape. Your muscle memory remains for a long time after your muscles have faded. Your body remembers how it was able to run and lift, you just have to remind it and get those muscles, blood vessels, and lungs back in shape to make it happen again and maybe lose a few pounds in the process.

When you start working out again, your type II muscles remember things much quicker. While they myofibrils may not build up immediately, it’s possible to gain much of the lean mass you got back through fluids in the muscle fibers soon after starting training again.

Your endurance will come, but it takes longer.

Of course, it will take more time the longer you go without exercise. For cardio, it takes less time to break down your fitness; as stated above, it could take years to lose all your muscle.

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Dynamic Fitness ¡Cierre temporal y Compromiso!

Miembros Dynamic,


Queremos comenzar dando las gracias por los mensajes y el apoyo que hemos recibido en estos
últimos días y semanas. Me pesa mucho informarle que no volveremos a abrir nuestras puertas el 4 de Abril como se había previsto originalmente. Nuestra prioridad es la seguridad de nuestros miembros, el personal y la comunidad en general. Si bien seguimos monitoreando la situación de cerca, ya que debemos mantener el “distanciamiento social” hasta el 30 de Abril. Tenemos la esperanza de que, como comunidad, todos podamos trabajar juntos y superar esto de la manera más rápida y segura posible. Queremos que sepa que cada decisión que tomamos es asegurarnos de mantener nuestras instalaciones, para que estén desinfectadas, limpias, seguras y listas para abrir.


Nos gustaría recordarle que somos un negocio de propiedad local en Houston, y esta crisis nos está
afectando tanto como muchas otras pequeñas empresas. Entendemos que muchos de ustedes posiblemente también estén luchando, así que estamos felices de trabajar con ustedes, ¡ya que
todos estamos juntos en esto!


Ahora más que nunca, estamos pidiendo el apoyo de nuestros increíbles Miembros Dynamic
para que se queden con nosotros y nos ayuden a vencer la tormenta para que podamos continuar
operando y abrir lo antes posible. Así como hemos encontrado formas de llegar a nuestras
comunidades en otras circunstancias, estamos buscando formas de servir y fortalecer a nuestra
gran familia Dynamic Fitness.


Aquí está la opción que queremos presentar para recompensarlo por su apoyo y lealtad:


Si no congela su cuenta y continúa su pago hasta Abril, ¡Recibirá 120 días de acceso de nivel “Dynamic Fit” cuando volvamos a abrir!


  • Acceso Completo De El Club
  • Bronceado Ilimitado
  • Les Mills Branded Classes
  • Todos los Dias Privilegios De Invitado VIP
  • Acceso A La Guarderia
  • Masajes Hydro Ilimitados
  • Escaneos Inbody Mensuales
  • Ilimitado D-Fit Team Entrenamiento!

Entendemos completamente si no desea pagar mientras estamos cerrados, pero le agradecemos
que se quede con nosotros y estamos dispuestos a trabajar con usted. Póngase en contacto con [email protected] para que podamosatender mejor su cuenta.


Mientras esté cerrado temporalmente, queremos continuar proporcionándole el mejor servicio y
valor posible. Todos los miembros que continúan su membresía activa durante este momento
desafiante, le ofrecemos:


1. Les Mills On-Demand Home Entrenamientos virtuales. Ahora estamos ofreciendo más de
95 entrenamientos virtuales que puedes hacer en casa. Desde Yoga, Kickboxing, Ciclo, Body Pump e incluso entrenamientos familiares, lo tenemos todo. ¡Simplemente descargue la aplicación Dynamic Fitness y haga clic en el mosaico “Entrenamientos en casa de Les Mills”!


2. Myzone Brindándole toda la tecnología para mantenerlo motivado y activo. ¡Existan las

características de “Zone Match” que pueden darle un régimen de cardio programado, ayudándole a lograr un entrenamiento efectivo ya que todo se trata de ESFUERZO! Este también es un instrumento para que nuestros miembros se mantengan competitivos y para que nuestros equipos deacondicionamiento físico supervisen la actividad de nuestros clientes.


3. Consejos de Entrenamiento. Los miembros del equipo están más que entusiasmados para proporcionar a nuestros miembros la mayor cantidad de contenido y educación.

Independientemente del escenario, se lleva 21 días para crear un hábito bueno o malo. Nuestro objetivo es garantizar que se mantenga lo más enfocado posible en su salud dentro de este tiempo.


4. Clases de Group Fit virtuales. Estaremos programando cada clase y rutina de ejercicio por semana. Puede seguir con nosotros en las redes sociales para mantenerse involucrado y conectado!


5. Blogs de Dynamic. Otra forma de educación, desde estimular el sistema inmunológico, impactos positivos al crear un estilo de vida saludable, hasta recetas saludables. ¡Nuestro objetivo es crear contenido saludable para proporcionar un impacto positivo! ¡El conocimiento es poder!


Incentivos de recomendación: En este momento, si conoce a alguien que quiera aprovechar nuestros “beneficios para miembros activos”; estamos ofreciendo “No pages hasta el 31 de
mayo!”  y recibirá una tarjeta de regalo de Amazon de $ 10 por cada persona que recomiende que se


Creo que el carácter de una persona no se juzga después de celebrar una victoria, sino de lo que
hacen cuando están de espaldas a la pared. ¡Estoy 100% comprometido con nuestros leales miembros y empleados dinámicos para ayudarnos a VICTORIOSAMENTE durante estos tiempos difíciles!


¡Manténgase sano mental y físicamente, pase tiempo con la familia y manténgase a salvo!
Saldremos de esta tormenta en Houston como siempre lo hemos hecho antes … ¡Mejor! ¡Más
fuerte! ¡Unido! #Houstonstrong!




Jared Williams/CEO



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Dynamic Fitness Temporary Closure and Commitment!

Dynamic Members,

We want to start off by saying thank you for the outpouring messages and support that we’ve received in these last few days and weeks. It weighs on me heavily to inform you that we will not re-open our doors on April 4th as originally anticipated. Our priority is the safety of our members, staff and the larger community. While we continue to monitor the situation closely as we are to remain “social distancing” through April 30th. We are hopeful that as a community we can all work together and get through this as quickly and safely as possible. We want you to know that every decision we are making is to ensure we maintain our facilities, so they are disinfected, clean, safe, and ready to open!

We would like to remind you that we are a locally owned Houston-based business, and this crisis is hitting us just as hard as many other small businesses. We understand that many of you may possibly be struggling as well so we are happy to work with you as we’re all in this together!

Now more than ever, we are calling on the support of our incredible DYNAMIC Members to stick with us and help us weather the storm so we can continue to operate and re-open as soon as possible. Just as we’ve found ways to reach our communities during other circumstances, we are looking for ways to serve and strengthen our greater Dynamic Fitness Family.


Here is the option we want to present on rewarding you for your support and loyalty:

If you do not freeze and continue your billing through April, you will receive 120 days of Dynamic Fit Level Access when we reopen!

  • ALL Club Access
  • Unlimited Tanning
  • Les Mills Branded Classes
  • Everyday VIP Guest Privileges
  • Kid Zone Access
  • Unlimited Hydro-Massage
  • Monthly Inbody Scans
  • Unlimited D-Fit Team Training!

We completely understand if you do not wish to pay while we are closed, but we appreciate you sticking with us and we are willing to work with you! ALL Personal Training Billing has been frozen starting April 1 until we reopen. Please contact [email protected] so we can better service your account.



While we are temporarily closed, we want to continue to provide you with the best service and value possible. All members that continue their active membership during this challenging time, we are offering you:

  1. Les Mills On-Demand Home Virtual Workouts. We are now offering over 95+ virtual workouts that you can do at home.  From Yoga, Kickboxing, Cycle, Body Pump, and even family workouts we have it all. Just download the Dynamic Fitness App and click the tile “Les Mills At-Home Workouts”!
  2. Myzone. Providing you with every bit of technology on our end to keep you motivated and active. There are the features of “Zone Match” that can challenge you on a scripted cardio regime, helping you accomplish an effective workout as it’s all about EFFORT! This is also an instrument for our members to stay competitive and for our fitness teams to monitor our client’s activity.
  3. Workout Tips. Team members are more than stoked to provide our members with as much content and education. Regardless of the scenario, it takes 21 days to create a good or bad habit.  Our goal is to ensure you stay as focused as possible on your health within this timeframe.
  4. Virtual Group Fit Classes. We will be scheduling each week’s group fit workouts that you can follow with us on social media to stay engaged and connected!
  5. Dynamic Blogs. Another form of education from boosting immune systems, positive impacts from creating a healthy lifestyle, to healthy recipes.  Our goal is to create healthy content to provide a positive impact! Knowledge is power!

Referral Incentives: Right now, if you know anyone who wants to take advantage of our “active member benefits” we are running “Don’t Pay Till May 31st!” which you will receive $10 Amazon Gift Card for each person you refer that joins!

I believe a person’s character is not judged after they celebrate a victory, but what they do when their back is against the wall. I stand 100% committed to our loyal Dynamic members and employees to see us through VICTORIOUSLY during these trying times!


Stay healthy mentally and physically, spend time with family, and stay safe! We will come out of this storm Houston as we’ve always had before… Better! Stronger! United! #Houstonstrong!



Jared Williams/CEO







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10 Healthy Dinner Recipes You Can Make In 30 Minutes Or Less

Adopting healthy eating habits is one of the most popular topics across the world. But sticking to a healthy diet is easier said than done.

One of the best ways to ease into the habit is to eat more homecooked meals so you can monitor and control what you’re putting in your body. And if you are worried that your busy schedule or long working hours might pose a problem, fret not. Eating healthy doesn’t have to be a fussy, time-consuming affair. From hearty salads to a creamy casserole, each of these easy and healthy dinner recipes can be put together in just half an hour or less:

  • Barley Salad with Strawberries and Buttermilk Dressing: Fiber-rich barley, fresh veggies, and juicy strawberries make this easy-to-make salad both filling and flavorful. While the low-fat buttermilk dressing adds just the right amount of creaminess and tang. And it takes as little as 20 minutes to put it together. You can further cut down on prep time by cooking barley in a pressure cooker. Here’s the delish recipe. You might also want to check out this recipe for Sun-Dried Tomato Pesto Salad with Kale and Artichokes.
  • Roasted Rainbow Vegetable Bowl: This is probably one of the easiest (and most delicious) ways to load up on seasonal veggies. Tossed in Tahini dressing, the hearty veggie bowl is chock full of fiber, protein, vitamins, and minerals. Meanwhile, roasting the vegetables not only enhances the flavor but also makes them easier to digest. You can also throw in your favorite nuts and seeds for added crunch and nutrition. Get the plant-based recipe here. These recipes for Sesame Chicken Rice Bowls and Jerk Prawn and Coconut Rice Bowls are also highly recommended.
  • Fig and Blue Cheese-Stuffed Pork Tenderloin: The sweetness of dried figs and an apple glaze perfectly complements the savory bite of blue cheese in this elegant baked dish. Serve it with wild rice or steamed green beans for a scrumptious weeknight meal. Get the complete recipe here. You might also like this Mediterranean Boneless Pork Chops recipe.
  • Black Bean Burritos: With brown rice, black beans, guac, and salsa wrapped in a gluten-free tortilla, this healthier version of burrito will satisfy all your fast food cravings while giving you a protein boost. Here’s the easy-to-make recipe.
  • White Fish with Sesame Noodles: This easy dinner recipe packs the goodness of spinach, fiber-rich sesame seeds, and seabass that’s loaded with protein and omega 3 fatty acids. Plus, it comes together in just 20 minutes! What’s not to like? Check out the recipe here. And if you love all things seafood like me, you might also want to try these recipes for Lemon Red Snapper with Herbed Butter and Pesto Corn Salad with Shrimp.
  • Sausage and Mushroom Penne: Multi-grain penne, kale, and antioxidant-rich mushroom make this hearty pasta dish more flavorful and nutritious. You can swap kale with arugula for an added kick of peppery flavor. Get the full recipe here. If you’re looking for vegetarian recipe ideas, this 5-Ingredient Avocado Tofu Pasta recipe tastes just as good.
  • Chicken Thighs with Shallots and Spinach: Tender chicken thighs pair beautifully with the creamy spinach and shallots base in this healthy side dish. You can substitute sour cream in the recipe with plain Greek yogurt or hummus to make it healthier. Here’s the full recipe. I also tried and loved this no-fuss Chicken and Asparagus Lemon Stir Fry recipe.
  • Gingery Asian Noodle Salad with Turkey and Cucumber: Freshly grated ginger, ground turkey, snow peas and spices create a symphony of flavors and textures in this healthy Asian salad recipe. These recipes for Turkey Lettuce Wraps and Turkey and Rice Pilaf are also great for a quick and filling weeknight meal.
  • Vegan Fajita Bowl with Cauliflower Rice: Tasty fajita veggies and spicy cauliflower rice infuse this Mexican recipe with layers of texture and flavors. Check out the low-carb recipe here. This recipe for Vegan Tofu Scramble Kale Fried Rice is also highly recommended.
  • Broccoli Quinoa Casserole: This lighter, healthier version of the classic comfort food is loaded with good-for-you ingredients like chicken, quinoa, Greek yogurt, and vitamin C-rich broccoli—so you can dig in sans guilt. Get the gobsmacking recipe here. I also tried and loved this Roasted Shrimp Quinoa Spring Rolls recipe.
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Science-Based Health Benefits of Drinking Enough Water

Our bodies are around 60% water, give or take.

It is commonly recommended to drink eight 8-ounce glasses of water per day (the 8×8 rule).

Although there is little science behind this specific rule, staying hydrated is important.

Here are evidence-based health benefits of drinking plenty of water.


1. Water Helps to Maximize Physical Performance

If we do not stay hydrated, physical performance can suffer.

This is particularly important during intense exercise or high heat.

Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight via sweat.

This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally.

Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high-intensity exercise. This is not surprising when you consider that muscle is about 80% of water.

So, if you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.

BOTTOM LINE:Losing as little as 2% of your body’s water content can significantly impair physical performance.

2. Hydration Has a Major Effect on Energy Levels and Brain Function

Your brain is strongly influenced by hydration status.

Studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function.

In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration and increased the frequency of headaches

Another similar study, this time in young men, showed that fluid loss of 1.59% was detrimental to working memory and increased feelings of anxiety and fatigue.

A 1-3% fluid loss equals about 1.5-4.5 lbs (0.5-2 kg) of body weight loss for a 150 lbs (68 kg) person. This can easily occur through normal daily activities, let alone during exercise or high heat.

Many other studies, ranging from children to the elderly, have shown that mild dehydration can impair mood, memory and brain performance.

BOTTOM LINE:Mild dehydration (fluid loss of 1-3%) can impair energy levels and mood, and lead to major reductions in memory and brain performance.

3. Drinking Water May Help to Prevent and Treat Headaches

Dehydration can trigger headaches and migraines in some individuals.

Several studies have shown that water can relieve headaches in those who are dehydrated.

However, this appears to depend on the type of headache.

One study of 18 people found that water had no effect on the frequency of headaches, but did reduce the intensity and duration somewhat.

BOTTOM LINE:Drinking water can sometimes help relieve headache symptoms, especially in people who are dehydrated.

4. Drinking More Water May Help Relieve Constipation

Constipation is a common problem, characterized by infrequent bowel movements and difficulty passing stool.

Increasing fluid intake is often recommended as a part of the treatment protocol, and there is some evidence to back this up.

Low water consumption appears to be a risk factor for constipation in both young and elderly individuals.

Carbonated water shows particularly promising results for constipation relief, although the reason is not entirely understood.

BOTTOM LINE:Drinking plenty of water can help prevent and relieve constipation, especially in people who generally do not drink enough water.

5. Drinking Water May Help Treat Kidney Stones

Urinary stones are painful clumps of mineral crystal that form in the urinary system.

The most common form is kidney stones, which form in the kidneys.

There is limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones.

Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so they are less likely to crystallize and form clumps.

Water may also help prevent the initial formation of stones, but studies are required to confirm this.

BOTTOM LINE:Increased water intake appears to decrease the risk of kidney stone formation. More research is needed in this area.

6. Drinking More Water Can Help With Weight Loss

Drinking plenty of water can help you lose weight.

This is due to the fact that water can increase satiety and boost your metabolic rate.

In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours.

This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.

The timing is important too and drinking water half an hour before meals are the most effective. It can make you feel more full so that you eat fewer calories.

In one study, dieters who drank half a liter of water before meals lost 44% more weight, over a period of 12 weeks.

It is actually best to drink water cold because then the body will use additional energy (calories) to heat the water to body temperature.

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