DOMS?? What Does it Mean and Why it’s Important

If you have been working out for a while, you may have heard of the term DOMS. You might be wondering what it means, or maybe you’re not. Either way, I’m going to tell you. DOMS is an acronym that stands for Delayed Onset Muscle Soreness. The easiest way to describe this is basically DOMS is the soreness you experience 24-48 hours after you work out.

(Oh so that’s what it is… That shit sucks!)

Yes it does, trust me I’ve had my fair share of soreness too, but hold on, there’s actually a huge benefit to this!

DOMS stems from eccentric muscle contraction (lengthening of muscle) which causes microscopic tears in muscle fibers. These tears are what cause that sore feeling for the next day or so after working out.

(That sounds counterproductive, I want to get bigger, if working out causes my muscles to tear, then why even bother?)

Let me drop another knowledge bomb on you: hypertrophy. Hypertrophy is the enlargement of an organ or tissue from the increase in size of its cells (aka, in this case, muscle growth). Research shows that in order for hypertrophy to occur, the muscles have to tear on a microscopic level, ergo DOMS.

(Oh ok, well why would I want to be in pain though? This sounds like a painful process.)

Yes, anything worthwhile will take tremendous energy and might cause some momentary pain. The good thing about DOMS, in terms of physical relief, is that it only takes 48-72 hours to subside. During this frame of time, the second day after a workout is usually the one where you are most sore. But don’t worry, just think of it as your body being hungry for more iron in the gym, that’s the way I think about it 😉

All in all, DOMS really isn’t all that bad. Even though the soreness might be a tad bit annoying, overall it is your body’s way of thanking you for keeping it healthy and your reward is muscle regrowth in the form of DOMS. Just make sure you keep at it every week though. Because 2 weeks after DOMS with no additional strength training, your strength actually decreases. This is why periodization and timing, of your workouts are so important. During these two weeks prior to strength loss is the time period where numerous microscopic processes occur to benefit the body, which will physiologically make you seem weaker, but again, this is just the body’s way of recovering.

Thanks for reading my article! If you enjoyed this, be sure to follow me on Instagram (@hender_fit) like my Facebook Page (Frat 2 Fit) and subscribe to my YouTube Channel (HenderFit) to enjoy more health and fitness content!


Cheung, K., Hume, P.A. & Maxwell, L. Sports Med (2003) 33: 145.



Cardio (n): the most fun physical fitness activity of all time!!

YEAH RIGHT!! I gotta be honest with you guys, cardio isn’t my favorite thing in the world either. I used to DREAD going on a treadmill or going on a bike, etc. Truth be told, it just wasn’t fun. AT ALL! But the more I looked into the health benefits of cardio, the more I realized how necessary it was to incorporate it into my workouts in order to be healthier. Luckily, I found some ways to make it even more enjoyable as well! So if you are like how  I was with hating cardio, read on and hopefully I can change your mind.

What is Cardio and Why is it Important?

Cardiovascular exercise is basically any sort of exercise that raises your heart rate. Simple enough right? This very simple act is also very beneficial to your health. One of these benefits is Heart Health. By regularly elevating your heart rate through exercise, you are also working out the muscles of the heart, allowing for stronger and more consistent heart flow. Another benefit is Increased Metabolism. Everyone would love to shed off that last 5 pounds, and one of the nest ways to do this is through cardiovascular exercise. By performing cardio you are also improving and increasing your metabolic rate which is responsible for helping with fat loss! The last benefit that I’ll touch upon is Increased Recovery Ability. After you workout, your muscles are depleted of their natural energy and they are also damaged from intense work. In order to replenish and rebuild the muscles, your body pumps oxygen rich blood to the areas of deficit. When performing cardiovascular activities, your blood flow is greatly enhanced, which allow the boy to pump even more oxygen rich blood to areas of damage after a workout.

Now that you know WHY cardio is important, you should also know the TYPES of cardio as well: High Intensity Interval Training (HIIT) and Low Intensity Steady State (LISS).

HIIT: Basically this is a short and sweet style of cardio that uses the method of intensity cycling to increase your heart rate. So these sessions could last around 15-25 minutes where you would do whatever activity you are doing at a moderate intensity for about a minute and then go full-force for like 30 seconds-1 minute. Then you go back down to moderate intensity again and repeat the cycle for the 15-25 minutes. I personally enjoy this type of cardio more when bulking because it doesn’t burn too much muscle but is able to raise your heart rate enough to just be able to access fat storages. Plus, it is shorter, and for a person with limited patience like myself, this style is ideal.

LISS: This style of cardio is one that most of you are more familiar with. This is the 30-60 minutes style where you are running on the treadmill or using a stair master or whatever at a steady pace for a long period of time. Very self explanatory style of exercise here. While this method is very boring, I have found it enjoyable to watch a tv show or movie while I perform this style. This way, I’m not focusing on the mundane act of a steady pace, watching something I enjoy, and before you know it 45 minutes have gone by and you have burned off a sizable amount of calories!

So while you may think that cardio SUCKS, there are so many benefits to performing cardio regularly and there are different types for you to try out! So be sure to incorporate cardio into your weekly routine!


What is your favorite type of cardio?


Thanks for reading my article! If you enjoyed this, be sure to follow me on my Instagram (@hender_fit) like my Facebook Page (HenderFit) and subscribe to my Youtube Channel (HenderFit) to enjoy more health and fitness content!



When it comes to making any sort of goal in life, you can’t just say, “I want to rich and famous” or “I want to get in shape” or “I want to be smarter” and then all of a sudden be those things. These are what’s called ideas or dreams, not goals. A goal is the product of a dream, a blueprint, and the immense effort into making it into a reality. Without the combination of these three things, you’re destined to go nowhere with your desired goal and will be stuck at square-one forever.

The same applies when coming up with health and fitness goals, you need to have the THREE BASIC THINGS in order to achieve your fitness goals:


Of course you need to have a goal in order to get in shape! Otherwise you’re running around with your head in your ass not knowing what the hell is going on. For example: you could write something down like “I want to shred for the summer”, or “I want to bulk up for the Winter”, etc. This is a very basic component to achieving your goal, and everyone does this. It’s the next two aspects that very many people don’t do or don’t adhere to as well that hinders your progress towards the physique and health you desire.


Now that you have a basic goal written down, it’s time to delve deep into what needs to be done to achieve said goal. Without specifics, you’ll be running a loop day in and day out with no end in sight. For example: say you wanted to lose weight; you could write things down along the lines of, “I need to do cardio sessions 4 times a week, weight train 3 times a week, eat less carbs and more protein, make healthier choices at each meal, etc.” While this also seems very basic, it is one of the most crucial aspects to goal setting. When you write out the specifics to your goals, you have now laid out a blueprint to reference whenever you need help or guidance in achieving your goal. But the most important aspect is the final point.


Now that you have your goal, and you’ve outlined a specific blueprint to achieve it, it is time for ACTION! The secret to success and getting in shape is simply the process of doing! Arnold Schwarzenegger wasn’t just a big time bodybuilder all of a sudden, it took him years of training and eating right to attain his classic physique. The power of DOING is a magnificent thing that has produced more successful people than anything, even more than “Daddy’s money”. So when it comes to achieving your fitness goals, don’t sit there and say “Oh, I’ll wait ’till Monday to start going to the gym.” or “Oh, I’ll start going on my diet tomorrow.” NO! START NOW! Now is the best time do anything! Now is the time to put in the work and start following that blueprint!

So, in summary, the secret to getting in shape is to 1) Have a basic goal, 2) Specify your goal, and 3) Put in the work. With these three things, along with determination and a strong sense of willpower, you are guaranteed to achieve your fitness goals in time.


Thanks for reading my article! If you enjoyed this, be sure to follow me on my Instagram (@hender_fit) like my Facebook Page (HenderFit) and subscribe to my Youtube Channel (HenderFit) to enjoy more health and fitness content!

Health and Nutrition


“I’m on a diet I can’t eat that.”

“Oh god that looks good but it’ll ruin my fitness goals.”

“I want a six pack but damn that pizza looks good.”


Phrases like these are tossed around constantly on a day to day basis by millions of people around the world. We all say that we CAN’T eat certain foods because it will ruin our gains, but what do we do? We eat them anyways.

Why is that?

Why is it that we are telling our minds and our bodies that we CAN’T have these foods yet we end up eating them much more frequently than before? I’ll tell you why. It’s because of the mindset you have about health and fitness.

Everyone wants to be fit, and everyone wants to be healthy. But we all love food way too much as well; junk food at that. When we are constantly surrounding ourselves with foods that aren’t good for us and constantly remind ourselves that they exist, we are more likely to end up eating those kinds of foods.

Health and nutrition to most presents itself as a hell of “can’t eat this” and “shouldn’t do that”, but it really isn’t that way. Health and nutrition is more of a lifestyle that promotes “I can do this now” and “I feel great” and many more due to the healthier choices you make. The whole idea of wanting to change to be healthy isn’t to GIVE UP things, its the idea that you’re going to GAIN so much more!

When it comes to eating healthy, here are 2 SIMPLE THINGS I like to do:

  1. I don’t focus on the foods I CAN’T eat; rather, I focus on the foods I CAN eat. So rather than saying “Oh I can’t eat that burger”, I’ll say something like “Oh that grilled chicken would be really good for me”.
  2. When it comes to making a decision between eating something good or eating junk food, I think about what is in each product down to the macros. In, lets say, a salad, there are vitamins and nutrients and all sorts of good stuff that your body can use to make you feel great! On the flip side, lets say, a Big Mac, is comprised of loads of grease and lard and… yeah I can’t even stomach typing it out.

Try these two very easy tips on a daily basis and I PROMISE that your mentality for healthy eating will change drastically over time. It did for me!


Thanks for reading my article! If you enjoyed this be sure to follow me on Instagram (@hender_fit) like my Facebook Page (HenderFit) and subscribe to my YouTube channel (HenderFit) to enjoy more health and fitness content!


Getting Back into the Gym: My Personal Reboot

Due to injury (grade 2 ankle sprain from a “harmless” game of flag football) and being sick (some weird stomach bug circulating around campus), I’ve been out of the gym for two weeks now, which sucks for two reasons: 1) I’ve most likely lost strength as well as muscle mass, and 2) I’m two weeks behind on the program I am doing. Kris Gethin’s 12 Week Muscle Building Trainer is a program that I swear by, since last time I did it I gained 15 lbs in just doing 7 weeks of the program. I regretted stopping the program the first time around, but I had so many people complain that they wanted to do other workouts with me every week that I ended up just caving in. This time around, my body has pretty much shut down and told me it doesn’t want to do it anymore, but I’m not going to let it do that to me. After two weeks of not working out, this will be my first day back in the gym, and I am so pumped to get back into it. Luckily for me, I already finished through Week 3 of the program, which is nicknamed “Hell Week”, which was rightfully named. That week was full of high volume, high intensity, and high rep sets, supersets, and even a giant set. Luckily, that part isn’t the part I’m jumping back into! This week (week 4 technically for me even though I missed two weeks) will be the FST 7 portion of the program. Basically what FST 7 stands for is Fascia Strecth Training with the last exercise of each body part will consist of 7 sets. Fascia Stretch Training aims to break down the fascia tissue that holds muscle fibers together to allow immense room for growth. The 7 sets on the last set is the nail in the coffin, and I remember it being extremely intense from my first go around of the program. For anyone reading this short “personal update” article, I highly recommend you give this program a go, it’s absolutely insane to do, but the results are worth it in the end. I will do progress photos every 2 weeks for the rest of the program and provide strength updates as well for those who want to follow along. Like and republish! Or comment below on what you think!

As always,

Be fit, feel confident, and get at it!


How to Train with Injuries

So, one thing about me that all of my friends, family, colleagues know about me is that I am very injury prone. I’m pretty much a walking, talking crash test dummy. I always get injured at least once a year, and as of yesterday, I’ve hit my second injury this year (sixth sports-related injury, I should probabaly stick to lifting! Haha). My first this year was something most people call “Tennis Elbow”, which came about from doing intense training while I was following Kris Gethin’s Hardcore Trainer Part 2. Now I have I have been inflicted with a Grade 2 ankle sprain (hopefully I won’t have to go back for an MRI). But even though I’ve been injured, that doesn’t mean I’m going to stop lifting. That’s another thing a lot of people know about me, I don’t know when to stop and rest (#NoRestDays). So, in this post, I’m going to tell you guys some tips for training around an injury. Some of these are from experience, some from friends, some from other online sources.

Tip 1: Reducing Weight/Range of Motion

I have had to do the in my own experience, and it takes a big blow to your lifting ego for sure. Sometimes when an injury occurs, you’re still able to perform the different lifting motions that are associated with the affected area, but now there is discomfort and sometimes a lot of pain. In this case, reducing the weight or range of motion can have a huge benefit. Eve though you see the numbers are smaller on those dumbbells, barbell, machine,etc., your body doesn’t know how to count. All your body knows is stress on the muscle, and by lowering the weight or range of motion, you’re still stressing the muscle while avoiding the risk of further injuring yourself. In my own experience, I like lifting heavy. But when I got tennis elbow, I had to drop all my weights by almost half. But by doing this, I never lost muscle or strength in the two weeks of time I had it. In fact, my strength stayed the same, and I was able to get back to lifting those 50 lb dumbbells for my 6-8 reps again.

Tip 2: Nutrition

This one I found online (, and I found quite interesting and it makes complete sense! So, when injured, typically the recovery time could be a couple weeks to maybe a couple months depending on the injury. For the majority of injuries, the affected area will swell up. This is the body’s way of trying to heal itself by emphasizing blood flow to the affected area. This is because the more blood circulating through the affected area, the faster the recovery will be. Some things that could hinder this process are actually different types of FOOD! There are inflammatory foods and anti-inflammatory foods. Some of the inflammatory foods are those that increase your blood flow and spike your insulin levels, such as fast food, processed white flour, hot peppers, eggplant,etc. These are the ones you want to try and avoid. The types of foods you want to gravitate towards are those anti-inflammatory foods. These consist of foods high in omega-3s (fish, nuts, oils) and you also want to gravitate towards raw veggie juices. Even adding ginger can have some benefits in recovery due to the different healing properties contained within it.

Tip 3: Supplements

This one I learned from a friend who also suffers injuries from time to time. When it comes to lifting injuries in the gym, sometimes the best way to cope with it is to just plow through and use your supplements effectively! Some great supplements to look into taking are some dietary omen-3s, multivitamins, BCAAs, and Glutamine. As we explained within the nutrition portion, omega-3s are an anti-inflammatory substance. So for those who aren’t as fond of eating fish (such as I) then a dietary supplement of omega-3s are perfect. A positive side effect of taking omega-3s that many people don’t discuss is enhanced brain health: helping you become more productive, efficient, and helping with problem solving decisions (I take this every day for this reason). Multivitamins provide all of the important minerals, vitamins, and nutrients that you might not get throughout your day. So injured or not, a great multivitamin is never a bad decision to add into your dietary routine. BCAAs and Glutamine have both been shown to assist in muscle recovery following intense training, so these are a given when considering what other supplements you should incorporate into your training regiment.

Tip 4: … Rest

Now, I personally hate this tip, but sometimes it is the most necessary. There are just some injuries that can’t be trained around (in my case, a fractured femur). Although my case was extreme and required A LOT of rest, sometimes the best remedy for an injury is taking a week or so off from the gym. Now, it is very possible you could lose strength and muscle size, but that’s ok. You gained it before, so you can gain it again. Also, if you make sure to keep your nutrition and sleep on point, you could very well keep a lot of your gains with very little loss in size or strength.

These are tips I have for you guys now, if I come up with more in the future I may make another article about it. Until then feel free to comment below with some tips of your own and be share to like and share this to social media!


As always,

Be Fit, Feel Confident, and Never Stop Working!



Where It All Began…

It all started in high school. By my sophomore year,  I was 170 lbs, and it wasn’t an appealing 170. It was the kind of 170 where if I took my shirt off you would probably look the other way saying, “Damn does he even care?” I was always super self-conscious, extremely shy, lazy, unproductive, and socially awkward for as long as I could remember. I found it very hard to make friends because I never though I was “Friend-worthy”. But one day, my mother decided to go on another one of her health kicks, and dragged me along with her. She got us both a trainer that we went to visit three times a week for 30 minute sessions. I hated going at first because of how strenuous working out was, and how much effort and time I had to put into being ‘healthy’. Luckily, I had an amazing trainer. My trainer wasn’t someone who just barked orders at you like a dog, “Do 20 pushups… run another mile… 5 more reps.”, it seemed like he actually cared about how I was feeling during the process, and we started to develop a kind of kinship though our sessions.

Fast-forward about 3 months. I was really starting to get into this whole fitness thing. I was working out 5-7 days a week, eating healthy at home, and always bragging to my friends how much I could bench! (Haha!) But not only did this change, my overall attitude was enhanced, I started focusing more in school, I became way more confident, and as a result, I started going out more, making new friends, and even built up the courage to finally ask the hottest girl in school out on a date (at least I thought she was)! By the end of my high school years, I lost about 25 lbs of fat from sophomore year to senior year and replaced it all with muscle! Granted, I did kind of fall off the wagon over my summer in college (partied way more than I should have, but hey, thats college), and ended up losing a lot of my progress, with my starting weight being 143 lbs by the fall semester of my Freshman Year. But now, almost a year later, I’m back up to 170 lbs, with even less fat than before, and overall I’m almost a whopping 50% stronger!

I attribute this lifestyle change to my personal trainer throughout high school. We trained together all the way up until I left for college. Unfortunately, I did end up losing contact with him, due to the fact I lost his number in a technology mix up and he left the gym I used to go to. But if I ever saw him again, I would thank him immensely for the change he brought to my life, and how he helped me find a new passion to strive for.

Now that you all know a little about me, who or what influenced you to take that first step to being a better you? Where or when did this take place? Feel free to leave comments below!


As always,

Be Fit, Feel Confident, and Never Stop Working!