Friday, May 29, 2015


Lets get the SKINNY on FATS !
Not all fats are created equal, and there are distinct advantages to including some while excluding others based on myriad factors: biochemistry, nutrient-density, sustainability / ethical sourcing and more. I am going to explain some basic fat chemistry and give you the skinny on picking out high-quality, nourishing fats and oils for your recipes.
Let's take a little chemistry lesson to look at fats at a different angle. Fats are part of molecules also known as lipids. Fats are composed of carbon, hydrogen and oxygen atoms in various patterns and lengths. Lipids solid at room temperature are called fats and and lipids that are liquid at room temp are called oils. Different fatty acids attach to the gylcerol and when three attach this is called a triglyceride. The triglyceride blood levels are the indicators for heart disease.
So What Makes a Healthy Fat or Unhealthy Fat?
A few criteria make a fat a good choice for consumption:
-Fats with higher percentages of saturated fatty acids (they’re more stable)
-Fats from animal sources that are grass-fed, pasture-raised and / or organic
-Fats from plant sources that are organic, sustainable and / or minimally processed
Examples: grass-fed butter, clarified butter or ghee, pastured lard (pork fat), pastured tallow (beef fat), duck fat, coconut oil, palm oil (only sustainable sources are acceptable), extra virgin olive oil (recommended for cold applications because it is a high percentage of MUFA), avocado oil, cold-pressed plant oils, virgin or extra virgin oils
Now here is what makes some fats less desirable to use:
-Fats that are a high percentage of polyunsaturated fatty acids
-Fats from “vegetable” oils (these are highly processed, industrial oils)
-Fats that are hydrogenated (these are liquid oils chemically processed to be solid)
-Trans-fatty acids
-Supposedly “good” fats such as coconut oil that are chemically treated or deodorized (sometimes marked as refined)
Examples: canola, cottonseed, soybean, rapeseed (canola), grapeseed, corn, vegetable, sunflower, safflower, sesame, margarine, buttery spread, other refined oils.
Dietary fat plays an important role in your health. While YOU DO need some fat in our diet, too much saturated fat and cholesterol may increase your blood cholesterol, as well as your risk for heart disease and certain types of cancer. Fat has also been linked to weight gain and obesity if eaten in excess.
So how much fat should you eat each day? The American Heart Association recommends that you get less than 30% of your total calories from fat. BUT, because everyone's daily caloric needs differ, the recommended amount of dietary fat varies from person to person. To make it simple, the more calories you need to maintain your weight, the more fat permitted in your diet.
For example, if you require 2000 calories each day, you should eat about 65 grams of fat each day. It's easy to keep track of your fat intake by reading food labels and adding up the grams of fat or keeping track on MyFitnessPal.

Thursday, May 28, 2015

One BIG superfood You Might Have Missed Out On!

With summer right around the corner, we are able to eat more fresh produce now more than ever during the year. One of the most overlooked fruits are Cherries ! With a wide range of health benefits, cherries and to be more specific the tart cherries are considered superfoods. If it's insomnia, joint pain or belly fat that's holding you back, cherries might be that one fruit to add into your daily routine.

There are some amazing benefits to eating cherries. One of them is the ability to help combat belly fat. Those who ate cherries over time had significantly lower blood levels of cholesterol and triglycerides than their cherry-deprived counterparts. Another great benefit for cherry lovers is the ability to help eliminate soreness post workout. It is suggested that eating a cup and a half of tart cherries or one cup of tart cherry juice can significantly reduce muscle inflammation and soreness. Remember that a good workout actually causes muscle damage because of the microtears you are creating in your muscles which result in inflammation. Cherries also help with insomnia. Whether it stems from unbalanced hormones, excess stress, a busy mind or unhealthy habits, a large portion of us are left tossing and turning each night in wide awake but drinking cherry juice could help just by drinking a 1/2 cup 30 minutes prior to bed time.

When buying cherries you want to loos for cherries that are dark and large for their variety with firm and glossy skin. The ones with the nice green stems are the ones that were most recently picked. To store you can keep fresh unwashed cherries at room temp for up to 2 days. If storing in bags to prevent bruising store and refrigerate three to five days.

Now with your new cherries here is a breakfast recipe to try out !

Cherry Pie for one

-1/2 cup old fashioned oats

-1/3 cup unsweetened almond milk

-1 tsp. chia seeds

-1 tsp. honey

-1/2 tablespoon almond butter

-1/2 cup 2 % plain Greek yogurt

-1/4 cup fresh cherries pitted and halved

-In a 4-6 oz glass container, layer ingredients in this order: bottom is uncooked oats, almond milk, chia seeds, honey, almond butter, yogurt, and cherries. Refrigerate eight hours overnight !!

265 calories, fat 9 g, saturated fat 1 g, carbs 46g, dietary fiber 6 g, sugar 25 grams, sodium 77 mg, protein 10g.

Wednesday, May 27, 2015

My journey !

Many of us are getting ready to start a nutrition challenge that may seem intimidating and scary! I will say CHANGE IS SCARY but it is also necessary for growth on many levels and not just your nutrition or performance. I want to share a little bit about me and my story! Many of you "see" me at the gym in a physical sense but my reason behind training and nutrition are a passion that comes from a very hard subject. Just like each of you I am human and I am vulnerable and insecure about a lot of things. So here goes nothing....
I will be the first to admit that I have many insecurities about the way I look or want to look for that matter. My biggest struggle is self-acceptance of how I look at this moment right now. It is a hard concept to swallow, to love your body and not proclaim self hate but in one way or another we all have moments that this insecurity occurs. If we hate any part of ourselves, then nothing is ever good enough. No matter what number I was on the scale, whether my chest bones were poking out or whether I had a "thicker more muscular " look the issue was never the weight. BUT it was much easier to blame my body than to take responsibility for my own insecurities and examine my lack of self-worth. If I felt unworthy and unloved, my body would turn into my enemy and that's how I viewed it for many years.
It all stems back to elementary school when I had my first realization the weight, bullies, and self acceptance all go hand in hand. I was teased for being a little bigger than the other girls in class and I realized that my lunchtime seconds had to go and I needed to learn about "losing weight". Mind you this was 4th grade. I asked my parents to put me into sports so they did and I just played basketball, swam for the swim team, cheered for the boys teams and was a leader in girl scouts. The weight came off and it was noticeable but not alarming.. High School i was introduced to weight training for volleyball ( the one sport I loved) basketball and track to get stronger as an athlete. I was hooked. Lifting and getting stronger was GREAT for the body but then you get made fun of for being "strong" or "muscular" for a girl. I embedded myself into learning the foundations of nutrition and exercise along with performance. I wanted to know everything about it. I further went on to pursue Health and Physical Education in college to educate others and create healthy habits for school aged children.
Fast forward to college, this is where things hit my lowest moment. I am recovered now from an eating disorder that I had throughout college. I was lucky enough to have a close friend and my now husband Eric to be my intervention team and really help me recovery my life. I went back to lifting for performance and I KNEW nutrition was the foundation for success which was my motivation to push forward and use goals as my gauge and NOT the scale. This was the defining moment that I FELT IT... That moment when you accomplish something BIG and you know this is what you were meant to do. From that moment I realized I CAN HELP PEOPLE and I made a promise to myself. I would NEVER let someone feel the way I did if I can be the change in their life to show them how amazing they are at this given moment.
I went on to get my Personal Training certificate and Sports Nutrition Certificate to leave my teaching job and change lives. The passion I have for training runs deep. It's my escape and my way to channel life. I am no longer in the moment when I train I am free from thoughts or any worry! Its my expression to the world. I intend to help as many people as I can in this world to learn to love, respect, and cherish the body they have through exercise and nutrition !
Training for me is about the challenge. To challenge the body and mind. I do competitions for fun because they force me to set a goal and have a reason to train. I love helping people with nutrition because I know how much of a struggle it can be. Nutrition is the foundation and keys to success. Weight training can only get you so far but your body needs to be healthy and happy along with recovery from proper nutrients. My goal is to help each of you with learning what works for your body type and really think about how you can eat to maximize your life and any other goals you have while still fitting it into your lifestyle ! I am here for all of you as your support and friend. Fitness is a journey. I didn't just one day decide to walk on stage and compete I did have a starting point. this picture is the start of my competition journey of Nov. 2014 and the final pic is 1 year later. It's ongoing and ever changing !
I can't wait to be a part of your journey and I hope that this will help someone in realizing that there is nothing to fear but to embrace what you are fearful of and use a team of support to help you along the way. To be better versions of ourselves each day and to thrive through life !!!

Find your inner MONSTER !

When we dig deep inside we find something that is beautiful and rare ! Its that little piece of you that is resilient and strong yet insecure and uneasy about decisions. Every once in a while that strength comes to the forefront of your life but as humans we tend to shy away from GREATNESS.... Think about that for a second.

Thinking .....Why don't I want to stand out ? Why don't I want to be "different" ? Why don't I want to be known for being successful? Is it fear of others opinions? Is it that you just don't want to emphasis put on you because it makes you look better than the other people you are surrounded by? 
Why NOT be the LEADER? WHY NOT ?
Don't let the fear of being great hold you back. I was asked a question that probed this though a while ago. Someone said WHY are you scared of being "different" ?? I responded with the statement, I fear greatness.,. Yes it is prideful but being at the top position is a SCARY place to be. You are a leader to influence others. You are a position of knowledge and more important a role model. There is more pressure at the top then there is in the middle.
That question made me realize that I would NEVER achieve greatness by holding back, That moment took all reason away, took all my barriers down, and helped me to embrace my "different"! 
I challenge you to dig deep and find your inner MONSTER ! Be DIFFERENT! Don't settle for fitting in!

Performance BOOSTING Food and a WORKOUT

5 Foods that Boost your Performance ! 

Say no to that burger and fries, drop that shake and lets start to fuel our bodies with solid nutrition !! Try out any of these following 5 foods that will ENHANCE your training, performance and your body ! 

Salmon- It's a lean source of protein and has 22 grams of protein packed into this small meal. It also has a great dose of your omega 3 fatty acids which help to reduce inflammation and muscle fatigue.

Ginger- this root has anti-inflammatory properties that help to decrease inflammation and eases muscle pain.

Bananas- Eating a banana post workout is just as effective as drinking a sports drink. It will help replenish the glycogen levels and restore your potassium.

Cherry Juice- Drinking tart cherry juice helps to reduce muscle soreness and fatigue. It can also speed up recovery in strength training.

Protein Powder- In order to recover and repair your muscles you need to replenish what you have broken down. Drinking a quality shake post workout is the first step to recovering the muscle tears while replenishing with food 45 minutes later !

So lets put this info to great use and lets workout!

5 Rounds:

7 pull-ups or inverted rows
10 Sumo Squat to high pulls
10 OH walking lunges 45# plate (each leg)
800m run

Tuesday, May 26, 2015

Do You Suffer From Back Pain?

Ever have back issues that seem to leave you leave you aching and in pain? Does your back pain stop you from doing things in your life that many do on a regular basis? Back pain is an issue that many American's go through but there are some simple fixes that can save your back!
-Shift your spine into a neutral position. Your spine is meant to be in a neutral position with a moderate inward curve in the lower back and a moderate outward curve in the upper back. You can "Teach" it how to stay put by standing with your back, shoulders and heels against a wall and place one hand behind your back, feeling the slight curve in your spine. Do this posture check a few times a day to set your back in neutral. Also shift your hips under almost like you are tucking your butt under into a neutral spine!
-Practice sitting properly by keeping your core nice and tight, So many people sit and hunch over a computer causing a "curved" back and loss of muscle in your upper back and traps. Even the simple act of sitting can put a great deal of stress on the lower spine. To reduce this pressure, keep your hips and knees flexed at a 90-degree angle and sit up tall. Placing the balls of your feet about shoulder-width apart on a one- or two-inch footrest will also help prevent you from slouching.Try to get up at least once every 45 minutes to stretch and move to increase circulation and help remove the stress in the spine.
-Try not to leave the house with everything but the kitchen sink in your purse.Women who carry more than five to 10 pounds on one shoulder risk getting aches in their upper back from the weight. Reduce the weight by determining what’s critical to carry, then split it into two relatively even loads and carry a bag on each shoulder. Or wear a backpack that is slipped over both shoulders and hugging the center of your back to transfer much of the weight onto your stronger upper-back muscles.
-Make sure you are warming up before exercising. Reduce the stiffness of your back and protect your spine from injure by warming up with a cat/camel exercise. Start on all fours on the floor, then slowly arch your back up like a cat; slowly arch down, keeping abdominals tightened throughout. For the safest and most effective stretch, think about gently moving the spine rather than jerking into the arches. Repeat eight times.
-Tight hamstrings pull the pelvis out of alignment, which can lead to backaches. To keep yours more flexible, stretch daily. Lie on your back with legs extended. Lift your right leg and pull it toward you, holding on to your calf. If you're especially tight, use a sash or yoga strap. Hold the stretch for 10 seconds and release. Do four to 10 times, then switch legs.
By keeping these tips in mind your back will thank you !! You need to protect your spine because it is the foundation of your body.

Monday, May 25, 2015

Decisions.. decisions !

SaraBurda's photo.

                 With life offering us everything at our disposal there are many times we are placed in a situation in which decisions seem to paralyze our ability to choose. From smartphones (iPhone or Android?), diets (Primal or Paleo or vegan?), cars (electric or gasoline, SUV or sedan?), health plans (PPO, HMO, or health savings account?), to entertainment (TV or Twitter or YouTube or Xbox or Netflix). Our lives are FILLED with so many things to choose from that it becomes debilitating.

      When that moment of feeling overwhelmed is called decision fatigue. Making a decision and using your brain which is a muscle, and muscles become fatigued with use. Sometimes when you have too many decisions placed in your path you start to lose will power and self-control, Just consider all the decisions that you need to make daily. You get up in the morning, brush your teeth, wash your face, trudge to the kitchen for something warm and stimulating to drink, and find yourself making decisions very early in the morning. By the time you figure out what you are eating, wearing, going it's already lunch time and you are in a series of decisions that are consuming your life. When you have many options placed in front of you, your ability to make decisions becomes more difficult to do. The less you need to decide the easier it will be.

This is what makes following a plan or schedule so much easier to integrate into your life. It’s a framework for making decisions, so the deliberation time is reduced or even eliminated. You no longer have to waste time and cognitive capacity on daily decisions on what to eat or if you are following a training plan what to workout, because that’s been laid out. You avoid the overwhelming feeling because there are fewer choices, and many of them have already been made for you. There’s wiggle room for personal variability, of course but the big picture items are covered.

      You never want to recreate the wheel if you have an idea about a meal plan or training protocol. Usually there is already one that is set into place for you to follow and you can add your own personal flair! Having too many decisions to make can overwhelm your mind and cause you to over think and over analyze situations. So set some ground rules for yourself because they decrease the decision making process. Decide on things in advance. Like what you are going to wear tomorrow or pre-plan your meals for the next day. Know what you’re going to eat for breakfast every morning. Even better, eat the same thing every day.Plan what you’re going to wear the night before.Create a morning routine that is powerful because it creates the ability to streamline your day. Rather than rushing around in a frenzy first thing in the morning, making decisions and using up a ton of your decision capacity, you spend the first part of your day in a beautiful decision-free state.

     Narrow down and remove choices that are not important or imperative to your decision at that moment. Don't waste time on decisions that you were not going to consider in the first place.The perfect choice doesn’t exist. The idea that it does exist is the enemy of even approaching perfection. Good is good enough.

     Avoiding decision fatigue and decision paralysis aren’t just important for making better choices, being more productive, and “winning” at life. They’re also crucial for simply being happy, reducing stress, and removing mental clutter. By being human it is our ability to think about thinking, to analyze and overanalyze, to weigh the pros and cons and be weighed down by them. If we can eliminate any extraneous decision-making and analysis by planning, routine, automation, and maybe even relinquishing a little control, I think it’s a good idea to do so.

Saturday, May 23, 2015

Journey to the Stage !

I am headed to the Figure Stage in 11 weeks ! I am going to be posting a little about my progress and journey on here ! I enjoy letting others know and learn about the process ! It's an amazing journey and I am excited to share it with all of you !!!

Right now I am about 132 pounds and I don't really test my body fat percentage. I mostly go by progress pictures that I take weekly ! My diet is about 1900 calories and I am always experimenting to see what works best for the results I am looking for, I hardly count my calories because I eat the same thing everyday. I drink about a gallon a day.

Supplements as Follows: All AdvoCare Prodcuts because they are the safest and most effective. They are tested for ALL 216 banned substances, no fillers, and are in NCAA locker rooms for athletes. They made a HUGE impact on my performance and my physique in just one year !

-MNS 3
-O2 Gold
-Night time Recovery
-Mass Impact
-Arginine  Extreme
-Clear Mood
-Muscle Gain

Watch my journey and feel free to ask questions along the way !

Friday, May 22, 2015

CORN ... NOT a Veggie !!

Eating vegetables with your meals can have amazing effects for your body. You think you’re eating healthier by adding more fresh fruits and vegetables to your daily diet but NOT if that list of healthy-for-you foods includes corn. Corn is not a vegetable it’s a grain. We are perplexed as to when corn entered the American dietary lexicon as a veggie, because it’s a grain and a really unhealthy grain at that. Corn is the most sugary, starchy, empty grain there is.
It’s not hard to understand why. Here are a few facts from the Whole Grains Council and USDA describe how the production of corn has become such a pervasive force in our lives:
-Corn is the most produced grain in the world, and America’s top field crop (some 80 million acres).
-Corn provides more than 20 percent of our world’s human nutrition.
-Most corn grown in America and Canada is used to feed animals (our poor pets and livestock).
-Corn is a key ingredient in producing non-food items, including cosmetics, ethanol, medicine, fabrics, ink and glue.
-Corn is processed into starch, food sweeteners, cooking oils and beverages.
Corn is a dominant force in another part of the processed food producing chain that harms health: Americans consume 35 pounds of high-fructose corn syrup (HFCS) the most common sweetener in soft drinks, condiments like ketchup, candy and processed foods such as breakfast cereals and even baby food every year. HFCS goes into soda, sports drinks, kids’ snacks, candy, and breakfast cereals, to name just a few items. If you find foods with that brown syrup look you are sure to find HFCS in it.
Corn contains antioxidants depending on the variety, including anthocyanins, beta carotene, lutein and caffeic acid. Unfortunately, some 85 percent of all corn grown in America is genetically modified at the DNA level in a laboratory for reasons that have absolutely nothing to do with supporting human health.
Big Food looks to these genetically modified organisms (GMOs) as a means to an end, allowing farmers to grow corn that resists many herbicides and insects, while ignoring the inherent problems linked to messing around with Mother Nature.
Not surprisingly, those spikes in insulin levels as a result of eating highly processed foods sweetened with unnatural sugars has come with a heavy price.For one, the National Diabetes Information Clearinghouse reported the estimated number of new cases of diagnosed diabetes between ages 20-64 has increased by 1.5 million Americans in 2010.Just as important, the number of Americans battling obesity has risen to more than a third (35.7 percent), while the medical costs associated with this growing disease have skyrocketed to nearly $150 billion annually.
SO lets get this grain out of the "veggie" category and find some healthy greens that you can replace it with ! Corn is NOT a vegetable it is a grain that is mass produced and causing harm you your body !!!

Thursday, May 21, 2015

6 week Challenge

Introductory Price: $300

Are YOU up for a challenge ? Are you ready to take control of your life and your health? Commit to 6 with us at Fitness Heroics to create a healthy body and increase performance with our Nutritional Program! It is designed to help you learn about FUELING your body, to maintain and sustain a healthy eating regimen, and to educate yourself on proper nutrition to enhance your goals and performance in the gym ! You want GAINS?? Come and join us for this challenge! Let's see "ALL OF THEM GAINS" that you can have !! Not a member of Fitness Heroics? That's OK we are GLOBAL and ONLINE ! 


-24 Day AdvoCare Challenge Bundle
-3 group nutrition seminars
-Detailed nutritional plan based on your caloric needs and goals
-100% online support through our support group 

Contact:     Sara Burda at 

Put 6 week challenge in the subject  line !

Become Resilient in your life !

Learning how to keep going when the going gets tough is a hard behavior to learn. Sometimes life does through curve balls like accidents, injuries, and illness and other times its emotional stress, motivation, and an overwhelming feeling of discouragement that can set your fitness goals on the back burner!
RESILIENCE... this one word alone is KEY to success in every aspect of your life ! What is resilience you might ask yourself??
Resilience can encompass the emotional and physical stamina to get through a patch of rough weeks or bounce back from illness or injury. Resilience can mean the fortitude to deal with and even grow among the changes and set backs life can throw at you.
I say this time and time again, not every day is a good day. Not every step leads you forward. Each day has ROSES (highs) and THORNS (lows). We all pick ourselves up at some point, and some days we let ourselves stay “down” a little longer than others. We feel what we need to feel. The pivotal point is recovering yourself and reengaging your life on renewed terms.
How can you develop resilience in your life ? Good solid health with all the basics in line is a great starting point. Sleep, diet, supplementation and movement all matter as much if not more when it comes to building resiliency. You need to FEEL good, PERFORM good, and RECOVER to be optimal in resiliency.
When life has major changes we can benefit from the richness of the hope for future opportunists brought on by change. Also important is the capacity to be purely in the moment, to release expectations, questions, and plans. Mindfulness, in addition to eliciting the body’s relaxation response, can play a key role in acceptance, a crucial process for living with challenging circumstances. Being mindful has many meaning and has different ways to achieve this goal. ome may practice yoga, Tai Chi, or other relation programs. Others might pray or immerse themselves in other meaningful ritual. Some might seek peace simply by spending time in the wild, letting their involuntary attention take over and letting go of everything but their awareness of the world in front of them. The main goal is to take comfort in releasing themselves to something larger than themselves and their struggles.
Having a solid support system in your life is essential to build resilience in your life. Having a close friendship has key influences on how you adapt to life in their later years. Overall, our close social connections can dampen the stress of our experiences by giving us a critical outlet for the myriad of emotions life evokes and providing perspective when we see them go through struggles of their own.
Resiliency isn’t a fixed capacity. It has changes and room for growth in all aspects of your life. You may find yourself resilient in one area and weak in another. We continually create and recreate our resilience by investing in our engagement with life and others. Our daily practices and connections over time deepen our resilience.
Today practice being more mindful in your daily life. Choose to embrace small changes and to live your live knowing there is uncertainty that can lead to great things !

Wednesday, May 20, 2015

Body Weight Training

Are body weight workouts effective? Are they really enough of a workout to be doing to see results that you want? It depends on what you mean by “enough,” of course, but the answer is generally “yes.” Body weight training is a legitimate option for anyone interested in building an impressive physique, increasing their strength, improving their athletic performance, mobility, and flexibility, and establishing excellent mind-body-space awareness.
Progression isn’t just adding reps. Eventually, you have to make the exercises harder to keep getting stronger, either by adding weight, increasing the degree of stabilization required, or decreasing the amount of leverage you have.
And that’s part of the reason why most people choose to use barbells over body weight training and part of the reason is it’s easier and far less humbling to add weights to a bar than remove leverage from a body weight movement. In many cases, progress in body weight means learning an entirely new movement from scratch. Starting over from zero. It’s harder to quantify than weight training and easier to get stuck.
But that doesn’t mean it’s not effective. In fact, the degree of difficulty required to perform some of the more intermediate and advanced bodyweight exercises implies their effectiveness.
There are three primary categories, and the most successful people draw on exercises from all three.
Calisthenics are the basic bodyweight exercises like pullups, pushups, squats, jumping jacks, lunges, dips, planks, and rows. They have the broadest appeal, attracting elderly Chinese ladies wearing windbreakers and impossibly muscled guys wearing jeans and Jordans.
Plyometrics consist of explosive bodyweight exercises, like depth jumps, box jumps, broad jumps, jump squats, Russian lunges, burpees, and jumping pushups.
Gymnastics describes the highly technical movements those amazingly compact, muscular people perform during every summer Olympics. Most people probably won’t ever reach that level, but they can still get really strong using the rings to work on the earlier progressions that precede the expert-level movements, like levers, planches, muscle-ups, rows, pullups, and dips.
Body weight exercises require activation of more muscles. Body weight exercises are closed kinetic chain movements.This requires cooperation between all the muscles that form the kinetic chain and provides an arguably more complete stimulus of the musculature.
Body weight exercises develop proprioceptive awareness. Body weight training refers to moving your body through space, and this movement provides additional feedback to your body and brain when compared to lifting a weight with your arms. Neuromuscular activation is highest during exercises that move the body.
A recent review spanning several decades of research summed up the effects of lower body plyometrics training on neuromuscular, performance, and health adaptations in healthy people:
-Increased neuromuscular activation.
-Increased strength and power.
-Faster stretch-shortening cycle of muscles, leading to improved performance.
-Improved coordination between muscles involved in the movements.
-Enhancement of general athletic capability, including jumping, sprinting, agility, and endurance.
-Reduced risk of lower body injuries in susceptible populations.
Increased bone mass.
The short and simple answer is that YES you can perform body weight training for amazing benefits but still add in weight training to increase muscle mass !
Body weight workout blast !
-50 squats
-50 pushups
-50 leg raises
-50 lunges
-50 inverted pull ups
-50 sit ups