3 Truths about E-Cigarettes You Need to Know


The safety and viability of using electronic cigarettes is up for debate right now. This has made a lot of confusion with regard to how e-cigs or vapes work. Therefore, it is important to filter all the information about this product, and hopefully help you truly grasp what these devices can do for your health. Learn more about vapes with these 3 truths about e-cigs that you need to know.

Vaping is a good alternative

While the health concerns surrounding vaping, or the act of using e-cigarettes or vapes, are still up for debate, one thing is for sure – it helps smokers quit cigarettes and tobacco use. The bigger question is how it actually helps. To know this, you should first know how e-cigarettes work.

Technically termed as vaporizer, the vape is made as a device that electronically delivers vapor to a user through inhalation. It is made up of three main components, namely, a tank, an atomizer, and the battery.

The tank is where you put the e-juice or e-liquid. This is the part where the mouthpiece is also located, where you inhale the vapor out.

The atomizer is responsible for heating up the e-juice so that the vapor is produced. It is powered by the battery attached by electronic circuitry inside the vape. Right now, a variety of vaporizers exists in the market. Concentrate vaporizers allow you to use concentrates or e-juice to produce vapor, and dry herb vaporizers offer an excellent way to keep it traditional with a more authentic experience while still racking up the benefits of smokeless vapor.


Now that you understand how vapes work, how it really helps smokers is the more important query. The big element that makes vapes stand out is the e-juice. E-juice, or e-liquid or vape juice, is the flavored liquid put into the vaporizer’s tank that gets heated and turns to vapor which is then inhaled by the user.

E-liquid comes in a wide variety of flavors to match every taste, from traditional tobacco to sweet desserts and custom blended flavors. The e-liquid can also contain nicotine, and most vape juices offer a wide range of nicotine levels to allow people switching from smoking to maintain, reduce, or totally eliminate their usual nicotine intake.

It is known that one of the initial steps for quitting tobacco use is reduction. The American Cancer Society notes this as one of the important phases in quitting smoking. Indeed, quitting tobacco use is a gradual process that takes time. This is where vapes make their biggest contributions.

Woman stubbing out cigarette

You are now aware that e-juice may or may not contain nicotine, which is the chemical found in tobacco that makes it addictive. Reducing intake of nicotine through e-cigarettes is a logical approach because the nicotine levels in vape juice can be modified according to the desired or prescribed level.

Vapor is less dangerous

As mentioned above, it is important for you to understand the fact that vapor is less harmful to your body compared to cigarette smoke in the long run. To back up this claim, it is important to discuss a few statistics that look at the big picture in the smoking versus vaping debate.

At the end of the day, one of the challenges with smoking is the ingestion of nicotine. As any smoker can tell you, nicotine is a remarkably addictive drug. Only about 7 percent of people who try to quit smoking on their own last at least one year.

Nicotine is one of the most heavily used addictive drugs in the U.S., and the leading preventable cause of disease, disability, and death. Cigarette smoking accounts for 90 percent of lung cancer cases in the U.S., and about 38,000 deaths per year can be attributed to secondhand smoke. Most cigarettes in the U.S. market today contain 10 milligrams (mg) or more of nicotine. The average smoker takes in 1 to 2 mg nicotine per cigarette when inhaling.

Take note of the numbers and how they compare to vapor. Remember that e-juice allows you to choose the nicotine levels you want. Choosing an e-liquid that matches your current nicotine level requirement is essential for your initial switch. Start at the amount that matches your current tobacco product, and then just reduce the level gradually over time, as it feels right for you.

With the right reasoning, you can say that vapor is indeed safer. If proper logic isn’t enough for public health officials to understand this, a study published in “Regulatory Toxicology and Pharmacology” has revealed what exactly is hiding in e-cig vapor compared to the contents of cigarette smoke.


The researchers specifically looked for eogjt toxins in this study: carbon monoxide, carbonyls, phenolics, volatiles, metals, tobacco-specific nitrosamines, polyaromatic amines, and polyaromatic hydrocarbons. It was no surprise that tobacco cigarette smoke was full of poisonous chemicals. However, researchers were shocked to see that the toxins in e-cigarette vapor were quite similar to the normal toxins found in regular room air. In fact, there was no major increase in toxins between normal air and e-cig vapor.

Instead of deadly toxins, the e-cig vapor only contained propylene glycol, water, and small traces of flavoring and nicotine additives. In order to register any degree of toxicity, the scientists had to use 99 puffs from an e-cig to get even the tiniest measurement of 0.18 milligrams of HPHC’s. To put that in perspective, a single puff of a Marlboro Gold cigarette measured 30.6 milligrams. In a puff-to-puff comparison, the cigarettes had 2000 times more toxins than the e-cigs.

Second-hand vapor is safer too

As second-hand smoke is an issue to cigarette smoking, public officials showed the same speculation and reluctance to secondhand vapor. However, as much as many cigarette companies and public health administrators would want to subject vapor to condemnation, many researchers have found out the exact opposite of their claim.


Various researches have provided enlightenment regarding the potential effects of secondhand vapor. Although it would not be safe to have people as lab rats, there are many attempts to discover the long-term effects of vapor compared with what second-hand smoke does to your body. The overwhelming consensus is that the long-term effects of secondhand vapor are not only safer versus the latter, but some believe that it is even, and some claim effects are non-existent.

A January 2014 study, published in BMC Central has confirmed these beliefs when examining the idea of second-hand exposure in the workplace and beyond. In their findings, they share that there is no evidence of potential harm when exposed to e-cigarette users that would warrant attention. In fact, they predicted that secondhand exposures would be less than 1 percent of the threshold limit value that is placed on workplace air quality. While this study sees little harm in vapor, the researchers still advise that more research should be done on first-hand exposure. The researchers conclude by reaffirming the safety of second-hand vapor emission.

Later in 2014, another study published in the International Journal of Environmental Research and Public Health looked at the phenolic and carbonyl compounds that are found in e-cigarette vapor. Both of these chemical compounds can cause health problems in users who are overexposed to them. However, they do not seem to be a concern for second-hand exposure, finding that, “exhaled e-cigarette aerosol does not increase bystander exposure for phenolics and carbonyls above the levels observed in exhaled breaths of air.”

3 Workout Tips for Athletic Training

With weightlifting and core exercises proving to be effective ways to improve your physique and get fit, an athletic workout has presented a whole new level of strength training. Regular bodybuilding improves your physique by shedding away fat and putting specific muscles under varying stresses. On the other hand, athletic training amps up the usual sets and weight to increase the performance for people who play sports.

man running

Training for athletics and training for size have some important differences that you should understand. If you plan to train for either, you need to use the best methods that could get you the results that you want. The vast majority of those who are involved in athletics would spend some time during the off-season and, in some cases, during the on-season as well, in the weight room. Building up muscle tissue helps them with their power, speed, blocking ability and even agility and flexibility, depending on the training you wish to undertake.

If you are aspiring to have that athletic body, then you should prepare your body not only for intense workouts, but also for the mental fortitude needed to get you to the level you have always desired. Although this sounds all too much, being athletic can come easier by following these tips to make your muscle build-up program a little more manageable.

Pre-Workout Routine is Key

You might have heard this before, but the things that you do before the actual workout is as important as what you would do during the actual session. Pre-workout stretching keeps the muscles flexible, strong, and healthy. You also need the flexibility to maintain a range of motion in the joints during your workout. Without it, the muscles shorten and become tighter. As such, when you call on the muscles for activity, they tend to become weak and unable to extend all the way. This puts you at risk for joint pain, strains, and muscle damage. You need all the comfort you can get for that intense training that comes after.

man stretching

The next thing to take note of is nutrition. The food you take before your workout can make or break not only your performance in the gym, but also in your planned gains of those rock-solid muscles. The first few things that generally come to mind when thinking about nutrition are the term “whey protein,” “creatine” and of course, the notorious “post-workout anabolic window.” There’s no question that your post-workout nutrition is critical to your success.

However, what many people often overlook is the vital importance of pre-workout nutrition for long-term muscle-building goals. A sound nutrition regimen, if followed correctly, can help you experience dramatically noticeable gains in muscle size and strength. To visualize the importance of pre-workout supplementation, picture your body running on an empty stomach while training. You may feel a little sluggish and your performance may suffer. If you’re lucky, you may still achieve a little bit of a pump. Then again, what you may not realize is that you’re experiencing a dual negative effect.

man eating

As a general rule, your pre-workout nutritional regimen should be broken down into two phases. The first phase consists of having a meal one to two hours before working out (depending on your metabolism). The second phase takes place 15 to 30 minutes before working out and consists of supplements that you should consume to further fuel your workout. For best pre-workout supplements, you can check the best ones in the market at http://supplementyouneed.com/top-5-best-pre-workout-supplements/ and get the ones that you need for your program.

Start Pumping with Cardio Exercises

Cardio exercises, as the name implies, primarily trains the cardiovascular system. It makes your heart a more efficient machine, which is important for your sport and for long-term health. You can maximize the positives and minimize the negatives of cardio by following one simple rule: Make your cardio exercises specific to your sport. Try to simulate the endurance demands that your sport places on your body by keeping the work-to-rest ratio similar.

Ditch the steady-state cardio workouts and start a more structured strength, power and anaerobic fitness routine. In order to gain maximum strength and muscle, you need to move heavy weight, and increase the load and intensity of the workouts. Lift heavy and work out hard for short bursts of time – pushing your body harder, but for short durations. Cardio is necessary, thus upgrading slow steady-state cardio for intensive cardio gets the heart rate high and keeps it there for a short time, followed by an equal amount of recovery time.

man running through cones

It is suggested that you use the heaviest weight that you can manage to lift with correct form for a total of 5 repetitions. Focus on the large muscle groups that function as prime movers, such as quadriceps, hamstrings, chest, and back. Alternate cardio days with sprint intervals at 85% of you max heart rate (220 – your age), and use a heart rate monitor to ensure you’re working at the correct intensity.

Interval running is a good way to complement your cardio exercise. It consists of intense running or sprinting for short distances, followed by walking or complete rest. For instance, you can mimic the energy demands of football by doing an exercise intensely for 3-5 seconds and follow it with 20-40 seconds of rest. This is like the format of a game, where you work hard during a play, and then have a short recovery period before the next play.

Pushing or pulling a weighted sled is also a great way to prepare for the conditioning needs of sports like football and wrestling. It’s especially great to do it in a group of four to six athletes. One athlete can push (or pull) the sled a short distance. He or she can then recover while the other athletes take their turn. Repeat 10-12 times or alternate a push set with a pull set.

Choose 8 to 12 exercises that engage a variety of muscle groups. Perform 10 reps of an exercise, and then partially recover while moving to the next station/exercise. Repeat the circuit after a long rest period.

Never Skip Leg Days

All strength and power sport athletes need to develop high levels of leg strength for optimal performance. Leg strength contributes to speed, power, balance and agility, key components in almost all sports. Traditional resistance training programs typically overlook single-leg exercises due to their difficulty and awkwardness. This is unfortunate because single-limb training is extremely important in developing sport-performance skills, as well as being of assistance in the development of muscle size and strength.

man doing lunges

In addition to training sport-specific muscle actions, the advanced athletic leg-training program is highly demanding on sport-specific energy systems. Therefore, a high-volume of training combined with short inter-set rest intervals can be used as a metabolic conditioning aid and for the alteration of body composition.

Most of the programs you’d see for legs are strictly for mass building or putting up powerlifting numbers. These workouts serve their purpose, and if your goal is to get bigger or put up huge numbers, go for it

Increase the volume, use eccentrics, hit those higher reps sets and don’t waste precious energy on anything else. Lunges diagonally, backward and to the sides can help the lower muscles be trained completely. Bench extensions and 1-leg squats can help improve muscle power in the legs.

3 Tricks to Be Physically Fit for the Unmotivated Soul

Knowing how important physical fitness and exercise are is one thing. To actually go out there and do what needs to be done is another. The fact is that many people today are finding it hard to be motivated to go out and exercise.


According to statistics, less than 5% of adults participate in 30 minutes of physical activity each day; only one in three adults receive the recommended amount of physical activity each week; more than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities; and more than 80% of adolescents do not do enough aerobic physical activity to meet the daily exercise requirements for the youth.

This is an alarming fact because exercise should be something that is regularly observed by everyone. Unfortunately, many find more reasons not to engage into a fitness regimen than to actually getting into one. This comes from various factors including discrimination in the gym, not getting results as expected, and problems with self discipline.

From this standpoint, it is essential that every person take simple steps in order to boost motivation and entice themselves to go out and work out.

Compile a Work out Playlist

Music has a way of penetrating one’s mind in a very unique way. It influences the human mind to various feelings and even memories. This may be the reason why many people feel inclined to listen to music for productivity in school and in their career.

In working out, the same effect is true.


Tuning in to music when a person hits the gym to workout is not exactly a new concept. The bigger picture lies in understanding how one’s favorite tunes heighten their exercise. Numerous studies constantly find that listening to music distracts athletes from their “bodily awareness”. While the study suggests there is more to it than distraction, working out with music does make participants less aware of their exertion.

Keeping one’s mind out of the physical strain can actually improve athletic performance by up to 15 percent. The faster the music, the better the exercise becomes. According to Webmd, upbeat tunes have more information for the brains to process, which takes one’s mind off of that side stitch. Furthermore, recent physical health research points out that the positive effect of tuning in to music is related to creating a music playlist that fits the timing of one’s pace as it creates an associative effect on the person’s workout regimen.

Everyone has that go-to song that gets them “in the zone,” and there is science to why it works. People associate certain songs with memories, often relating to the context in which they originally heard them, such as the first time they watched Rocky and got their first motivation juice flowing. Channeling that memory, or even just the emotion of the singer, boosts the motivational power of the song, and has been shown to improve physical performance.

Also, the rhythm of a person’s workout music stimulates the motor area of the brain as to when to move, thereby aiding self-paced exercises such as running or weight-lifting. Cueing into these time signals helps people to use energy more efficiently, since keeping a steady pace is easier on human bodies than fluctuating throughout a sweat session.

Work out with a Buddy

History has proven that anyone can achieve something great if he or she has someone to do it with. Say for instance, a person can definitely finish a job if he has someone to help him out. A group project is easier accomplished in school if every student is seen working on it.


In the challenging road towards fitness, it proves true more than ever.

A person can get a serious workout, without actually being “serious” – it is okay to have fun! In fact, the more fun a person’s workout routine is, the more they are going to look forward to and be committed to them in the long run. There is absolutely no doubt that the right workout buddy can make one’s workout more fun.

Many people are also more motivated if they are in a competition. Putting health in the equation, a truly healthy competition is a good thing for the unmotivated because it makes one perform better.

One study had interesting findings on this: participants performed better when they were paired up with a workout partner who was fitter than they were. Furthermore, the study found out that to maximize the motivation of one’s workout, their buddy should be about 40% better than they were; it served as a challenging, yet inspiring “personal goal” for them to achieve.

When a person pairs up with a partner who is fitter than him or her, it produces an effect known as the Köhler Effect, or simply put: the “don’t want to be the weakest link” effect.

If a person is not that competitive, one can also embrace the mindset which makes both people go for the same goal. Psychology tells that when a person has a fitness buddy, both have a goal to be physically fit after each session in the gym. This is why each person in the buddy pair becomes more motivated to reach their full potential mainly because they have someone to reach the goal with.

If one can’t find a Fitness buddy, hire a Fitness Coach

The evident work in getting fit is fueled by the drive to go to the gym, and burn those carbs. Then again, going to the gym proves to be a major challenge for many, as one’s motivation faces a huge obstacle in a form of social discrimination to newcomers.

The answer is quite simple. Hire a gym instructor. There are various benefits of getting a personal trainer in going about a person’s workout. Not only do they guide people in being buff and fit, they have so much more in store. Here are ways how hiring a fitness instructor can be of benefit to all.

The major problem for newcomers and aspirants is that most of the time, they don’t have an idea on how to operate on the machines that are placed in the gym. When they put to work, they are prone to wrongfully operating on these apparatus, which can be very embarrassing. The same goes with what specific workout is most effective on their body types.


All instructors are required to have certain degree of experience in handling gym equipment, body building, and healthy living. Who else better to teach than the ones who are constantly on top of their health and has years of practice to back it up? Instructors are best fit to help a person not only in introducing equipment used in the gym, but also specific steps to be followed in order to get a head start. They offer some really good tips in order to bring the best out of a person in their first day.

Inside the gym, an instructor would always test a person to their limits. They are accountable to a person’s success physically and mentally, that is why they keep track of their trainees’ objectives and make sure that it is achieved.

At this point, an aspiring gym-goer should just face the obstacles, and go to the gym. Once there, accommodating gym instructors are ready to give support to those who are ready to be fit and fab. It is their job to make sure every person who aims to be a fitter version of themselves makes it. Just like what JPS Health & Fitness says – get results, not promises. At the end of the day, it is their duty, obligation and commitment in the first place.