@ mojo - training with injures is generally a bad idea unless you are very experienced and know your body well, or are training under the guidance of a doctor or exercise physiologist who can advise you. Training cardio daily is fine as long as it’s not to intense for your fitness level.
I’m going to have to play the devils advocate to the creatine suggestions. Most people will realize little to no benefit from supplementing creatine because they are not pushing their muscles to their anaerobic limit every workout. Nor should they as this is advanced training that most professional athletes only use sparingly by cycling their workouts.
Going to temporary muscular failure on every set is a good way to hurt oneself and the efficacy of this training as a best practice is mixed at best. If someone finds it works best for them then stick with it, but advocating it as a routine practice to others without caveat is dangerous.
Evidence does indicate creatine helps with maximal anaerobic effort and when properly hydrated causes water retention but that’s about it. Limited research indicates it might help increase the lactate threshold by buffering lactic acid but this isn’t conclusive. Also, most people exercising just to loose weight aren’t likely to be doing enough work at or above their lactate threshold to see much benefit anyway.
I’m not suggesting people don’t supplement creatine only that they understand what it does and how to use it before putting it into their bodies. Also long term effects of creatine supplementation are still unknown.
If they already eat a healthy diet and get enough sleep then about the only thing most people who exercise need to supplement is water. Those who are working out at their anaerobic limit will likely see some benefit from proper creatine supplementation. Anyone involved in intense exercise anaerobic or aerobic will likely see some performance benefits from caffeine, however most people probably get to much of this already. Anything else likely to significantly enhance performance is illegal and/or dangerous.
