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  • 17 Mar 2017
    We all have big goals and dreams for our body. We want to be able to achieve superhuman feats of strength and power, while also having the health and well-being that comes from being physically active. But living in a world where everything has been made profoundly more convenient, from eating to work to even how we exercise, sticking to our fitness and workout goals is turning out to be harder than ever. Forget the overnight diets. The 6-minute abs. If you are serious about getting into better shape, if you are desperate to make working out a habit, and you want the windfall of benefits that come from being more physically active, than make sure you are doing these three fundamental things. Go into the gym with a plan. How often have you walked into the gym with a sense that you would do what you felt like that day? If you are like most gym-goers or athletes, this casual approach is taken far too often, and almost always at your own detriment. When we don’t have a plan for our workouts we are easily distracted, we cut short sets and workouts because we aren’t “feeling it”, and we let things like our friends at the gym and our cell phone gobble up valuable chunks of training time. Before you set foot into the gym write out the exercises, reps, weights, and the conditoning work you want to achieve that day down in your workout log. Not only will you have much better workouts, but you will avoid the idle time wasted chatting at the water fountain. Have a clearly defined goal. One of the fastest ways to give your training more purpose and meaning—and thereby make yourself more likely to stick to it—is to have a realistic and clearly defined goal. After all, working out is difficult. It goes against our natural default setting of doing nothing. Remember: we are programmed for necessity and to take the path of least resistance. Having a clear, over-riding goal for our time in the gym will help you maintain workout motivation on those days when the last thing you want to do is hit the gym. Drop expectations of progress and focus on the routine. If you really want to achieve your workout goals you need to stop thinking so much about them. One of the most common pitfalls everyone encounters when chasing improvement in the gym, whether an Olympic athlete or someone trying to drop 5 pounds, is that moment when we feel like things aren’t happening fast enough. We’ve worked hard for a couple weeks and have barely improved under the bar. We’ve stuck to the nutrition plan and not lost the weight we expected. The reality is that we are brutal at guesstimating how long it is going to take in order to achieve our goals. Instead of getting frustrated by focusing only on the results, make sure that you are consistently dialed in on improving your daily routine.
    48 Posted by Mike Nunya
  • We all have big goals and dreams for our body. We want to be able to achieve superhuman feats of strength and power, while also having the health and well-being that comes from being physically active. But living in a world where everything has been made profoundly more convenient, from eating to work to even how we exercise, sticking to our fitness and workout goals is turning out to be harder than ever. Forget the overnight diets. The 6-minute abs. If you are serious about getting into better shape, if you are desperate to make working out a habit, and you want the windfall of benefits that come from being more physically active, than make sure you are doing these three fundamental things. Go into the gym with a plan. How often have you walked into the gym with a sense that you would do what you felt like that day? If you are like most gym-goers or athletes, this casual approach is taken far too often, and almost always at your own detriment. When we don’t have a plan for our workouts we are easily distracted, we cut short sets and workouts because we aren’t “feeling it”, and we let things like our friends at the gym and our cell phone gobble up valuable chunks of training time. Before you set foot into the gym write out the exercises, reps, weights, and the conditoning work you want to achieve that day down in your workout log. Not only will you have much better workouts, but you will avoid the idle time wasted chatting at the water fountain. Have a clearly defined goal. One of the fastest ways to give your training more purpose and meaning—and thereby make yourself more likely to stick to it—is to have a realistic and clearly defined goal. After all, working out is difficult. It goes against our natural default setting of doing nothing. Remember: we are programmed for necessity and to take the path of least resistance. Having a clear, over-riding goal for our time in the gym will help you maintain workout motivation on those days when the last thing you want to do is hit the gym. Drop expectations of progress and focus on the routine. If you really want to achieve your workout goals you need to stop thinking so much about them. One of the most common pitfalls everyone encounters when chasing improvement in the gym, whether an Olympic athlete or someone trying to drop 5 pounds, is that moment when we feel like things aren’t happening fast enough. We’ve worked hard for a couple weeks and have barely improved under the bar. We’ve stuck to the nutrition plan and not lost the weight we expected. The reality is that we are brutal at guesstimating how long it is going to take in order to achieve our goals. Instead of getting frustrated by focusing only on the results, make sure that you are consistently dialed in on improving your daily routine.
    Mar 17, 2017 48
  • 28 Feb 2017
    If you want to see best results from a training program, proper nutrition is critical. This means proper intake of calories, macro nutrients - protein, carbs & fats... Learn why they are important and the best time to have them.   If you want to see the best results from your training program, proper nutrition is critical. This means the proper intake of calories, the proper ratio of macro nutrients - protein, carbohydrates, and fats - and the proper timing of these macro nutrients. This also means understanding and maintaining a positive nitrogen balance. Many bodybuilders - beginners and otherwise do not understand the basics of good nutrition from a bodybuilding standpoint. The nutrients in food are broken down into the three types of macro-nutrients mentioned above. Macro-nutrients mean nutrients we need in large amounts. Micro-nutrients are vitamins and minerals - micro meaning we need these in small amounts. Each type of nutrient performs specific functions in the body, but interacts with other nutrients to carry out those functions.   Protein The word protein was coined by the Dutch chemist Geradus Mulder in 1838 and comes form the Greek word "protos" which means "of prime importance." Your body, after water, is largely made up of protein. Protein is used by the body to build, repair and maintain muscle tissue. Protein consists of amino acids, usually referred to as the "building blocks of protein." There are approximately 20 amino acids, nine of which are considered essential because the body cannot make them, they must be supplied by the diet. Protein is essential for growth and the building of new tissue as well as the repair of broken down tissue - like what happens when you work out. When you hear the term "positive nitrogen balance," it refers to being in a state of having enough protein available for the needs of the body and the needs of building muscle. What does nitrogen have to do with protein? Nitrogen is one of the most important elements in all protein (Taber's Cyclopedic Medical Dictionary, P. n-31). It is essential to animal life for tissue building. This statement alone defines the key need for protein when lifting weights. For the most part, we are told to eat sufficient protein (every 3-4 hours) to maintain a positive nitrogen balance because your body is actually in an anabolic, or building up phase in this state, where a negative nitrogen balance, from lack of adequate protein, indicates a catabolic, or tearing down state. This is one reason why protein (and eating enough throughout the day) is important: lack of adequate protein, and your body begins to break down tissue (read: muscle) to meet its daily protein needs. Our bodies constantly assemble, break down and use proteins (in the form of amino acids, which are the building blocks of protein), there are thousands of different protein combinations used by the body, each one has a specific function determined by its amino acid sequence. Virtually all modern authorities agree that one to 1 ½ grams of protein per lb. of body weight is best for muscle growth. Besides taking in high quality protein from food (lean beef, chicken, turkey, fish, eggs), the best way to keep your protein intake at the proper levels are through the use of protein shakes. The other part of getting the most out of your protein intake and thereby maintaining a positive nitrogen balance is carb and fat intake; both are needed in reasonable amounts to insure protein synthesis. As far as powders are concerned, whey protein is the best quality, meaning your body will absorb and use more of it. Whey protein remains number one, because of its high quality, but milk-based proteins are making a comeback, largely because of their longer lasting effects in the body: whey is typically touted as a fast digesting protein, milk as a slow digesting protein. People always judge a protein powder by the number of advertised grams per serving: "This one only has 17 grams, it's not as good as this one that has 50 grams!" Wrong, wrong, wrong. Protein contains four calories per gram, that's how it's measured, meaning that it doesn't matter what the label says, they are using different scoop sizes, and number of scoops per serving to get that advertised amount. Since protein is four calories per gram, and scoop sizes are measured in grams, if you used a standard scoop size and quantity, you would get the same amount of protein, regardless of the brand name (excepting minor variances for fat and carb content). Test this out yourself, the next time you're at the vitamin store, compare protein labels. Note the protein, carb and fat per serving. Now note the scoop size and how many scoops equal one serving. You will see that any label with a high advertised protein content is using a large scoop and probably two scoops a serving. A smaller scoop and serving amount corresponds to a protein with a lower advertised amount. Now let's get back to my main topic regarding protein. The timing of protein is the key to maintaining a positive nitrogen balance and staying in an anabolic state. You should take in protein every 3 - 4 hours; your protein intake should be evenly divided up throughout the day over the course of 5-6 meals. This can be three main meals and 2-3 high protein snacks or shakes. Other than that, there are some critical times to take in protein - first thing in the morning, with some simple carbohydrates because you have not eaten since the evening before and your body is in a catabolic state. You should also be sure to take in a protein shake with fast carbohydrates - like fruit - about 1 hour before you train and you should take in a similar shake after you train - this should be, by the way, 40-60 grams of protein and about the same in carbohydrates. Finally, you should have a small protein shake or meal before bed, because during the night you typically fall into a catabolic state. Good Food Choices For Protein Lean beef Chicken Turkey Fish Low fat dairy Carbohydrates Carbohydrates have gotten quite a bad rap lately with all this low carb stuff out there. Are they responsible for fat gain? Should bodybuilders avoid them? The answer is no to both. Carbohydrates are currently viewed as the main culprit for gaining body fat. Ignored is the fact that carbohydrates are the preferred fuel source for your bodies - and brain's - energy needs. It's carb energy that fuels your workouts. There are two key components to carbohydrates that people need to understand: there are two types of carbohydrates, sugary or simple carbohydrates and complex, slower burning carbohydrates.   The other thing people need to understand about carbohydrates is that too many calories, of any type, can lead to fat gain. With carbohydrates, people eat too many sugary carb foods, which also contain fat. And while it's true that you need carbohydrates for energy, you only need so much. If you overload your energy needs and are not active enough to burn the excess calories, they will be stored as fat. Most people are not that active and they also eat too many calories of all types, this is why obesity is the problem it is today. Most people do not understand what a calorie is. The production of energy is measured in calories. The calorie content of a food is determined by measuring the amount of heat produced by that food in a laboratory device called a calorimeter. Somewhere along the way, food became a matter of taste - the higher the fat and sugar content the better. The basic function of food was forgotten. As a bodybuilder, you should be concerned about your calorie needs and types, and also you should have at least an idea, and at best be keeping a diet log, of what you eat everyday - in terms of types of calories and total calories. When trying to gain mass, you need around 2-3 grams per lb. of body weight of preferably complex carbohydrates. If you have a high percentage of body fat, drop that amount to 1 ½ grams per lb. of body weight. The only real times to take in simple carbohydrates are with the pre/post workout and morning shakes mentioned above. As well, as a bodybuilder, you should have a far better understanding of carbohydrates than the average person. As I said before, carbohydrates are the bodies preferred energy source. Once ingested, they are turned into glucose, which, among other things, fuels muscular contractions and glycogen, which is stored in the muscles and liver for future use. Without enough stored carbohydrate in the muscles, they take on a flat appearance and you lack the energy to train hard. As long as your carb intake doesn't overwhelm your energy needs, you do not have to worry about fat gains from carb intake. Good Food Choices For Carbohydrates Are Whole grains Oatmeal Brown rice Sweet potatoes Simple Carbohydrates Fruit juice All sugars Good Fruit Choices Include Bananas Pears Apples Oranges   Fats Fats, technically called lipids, are the most energy dense of the three macro nutrients. They are composed of building blocks called fatty acids, which fall into three main categories: 1. Saturated Found mainly in animal and dairy products, such as whole milk, cheese, beef, veal, lamb, pork and ham. Also, you will find this type of fat in some oils, such as coconut, palm kernel and vegetable shortening. Saturated fat is used by the liver to make cholesterol, which is involved in the production of hormones such as testosterone. This is important - you need some fat in your diet to keep your body's hormone production where it should be. 2. Polyunsaturated Found in things like corn, soybeans, safflower and sunflower oils. Some fish oils are also high in polyunsaturated fats. This type of fat may help lower total cholesterol. Since this includes good cholesterol, intake of this type of fat should be limited. 3. Monounsaturated Found in vegetable and nut oils, such as olive, peanut and canola. They can help lower LDL, or bad cholesterol without lowering HDL, or good cholesterol. Most foods are a combination of all 3 fatty acid types, one is typically the dominant type which therefore dictates it's classification. Trans Fats These occur when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortening. Fat intake should be kept low. In fact, many bodybuilders find that fat is naturally kept at low levels by simple eating "clean" - lean meat and dairy sources of protein, complex carbohydrates as listed below. Some bodybuilders add an omega 3 fatty acid supplement to their diet to insure a source of healthy fats. Food Choices For Fats Are Flaxseed Sunflower seeds Canola oil Olive oil Fats To Avoid Processed vegetable oils Fats To Limit Butter Saturated fats Diet Journal It makes a lot of sense to keep a journal of how much protein, carb and fat grams you eat every day, time eaten and total calorie intake. If you're serious about building muscle, why guess at the amount of calories and grams of protein, etc.? You don't make gains by guessing. You can add your supplement schedule to this as well. I hope this article takes some of the guesswork out of bodybuilding nutrition.          
    66 Posted by Steve McGarden
  • If you want to see best results from a training program, proper nutrition is critical. This means proper intake of calories, macro nutrients - protein, carbs & fats... Learn why they are important and the best time to have them.   If you want to see the best results from your training program, proper nutrition is critical. This means the proper intake of calories, the proper ratio of macro nutrients - protein, carbohydrates, and fats - and the proper timing of these macro nutrients. This also means understanding and maintaining a positive nitrogen balance. Many bodybuilders - beginners and otherwise do not understand the basics of good nutrition from a bodybuilding standpoint. The nutrients in food are broken down into the three types of macro-nutrients mentioned above. Macro-nutrients mean nutrients we need in large amounts. Micro-nutrients are vitamins and minerals - micro meaning we need these in small amounts. Each type of nutrient performs specific functions in the body, but interacts with other nutrients to carry out those functions.   Protein The word protein was coined by the Dutch chemist Geradus Mulder in 1838 and comes form the Greek word "protos" which means "of prime importance." Your body, after water, is largely made up of protein. Protein is used by the body to build, repair and maintain muscle tissue. Protein consists of amino acids, usually referred to as the "building blocks of protein." There are approximately 20 amino acids, nine of which are considered essential because the body cannot make them, they must be supplied by the diet. Protein is essential for growth and the building of new tissue as well as the repair of broken down tissue - like what happens when you work out. When you hear the term "positive nitrogen balance," it refers to being in a state of having enough protein available for the needs of the body and the needs of building muscle. What does nitrogen have to do with protein? Nitrogen is one of the most important elements in all protein (Taber's Cyclopedic Medical Dictionary, P. n-31). It is essential to animal life for tissue building. This statement alone defines the key need for protein when lifting weights. For the most part, we are told to eat sufficient protein (every 3-4 hours) to maintain a positive nitrogen balance because your body is actually in an anabolic, or building up phase in this state, where a negative nitrogen balance, from lack of adequate protein, indicates a catabolic, or tearing down state. This is one reason why protein (and eating enough throughout the day) is important: lack of adequate protein, and your body begins to break down tissue (read: muscle) to meet its daily protein needs. Our bodies constantly assemble, break down and use proteins (in the form of amino acids, which are the building blocks of protein), there are thousands of different protein combinations used by the body, each one has a specific function determined by its amino acid sequence. Virtually all modern authorities agree that one to 1 ½ grams of protein per lb. of body weight is best for muscle growth. Besides taking in high quality protein from food (lean beef, chicken, turkey, fish, eggs), the best way to keep your protein intake at the proper levels are through the use of protein shakes. The other part of getting the most out of your protein intake and thereby maintaining a positive nitrogen balance is carb and fat intake; both are needed in reasonable amounts to insure protein synthesis. As far as powders are concerned, whey protein is the best quality, meaning your body will absorb and use more of it. Whey protein remains number one, because of its high quality, but milk-based proteins are making a comeback, largely because of their longer lasting effects in the body: whey is typically touted as a fast digesting protein, milk as a slow digesting protein. People always judge a protein powder by the number of advertised grams per serving: "This one only has 17 grams, it's not as good as this one that has 50 grams!" Wrong, wrong, wrong. Protein contains four calories per gram, that's how it's measured, meaning that it doesn't matter what the label says, they are using different scoop sizes, and number of scoops per serving to get that advertised amount. Since protein is four calories per gram, and scoop sizes are measured in grams, if you used a standard scoop size and quantity, you would get the same amount of protein, regardless of the brand name (excepting minor variances for fat and carb content). Test this out yourself, the next time you're at the vitamin store, compare protein labels. Note the protein, carb and fat per serving. Now note the scoop size and how many scoops equal one serving. You will see that any label with a high advertised protein content is using a large scoop and probably two scoops a serving. A smaller scoop and serving amount corresponds to a protein with a lower advertised amount. Now let's get back to my main topic regarding protein. The timing of protein is the key to maintaining a positive nitrogen balance and staying in an anabolic state. You should take in protein every 3 - 4 hours; your protein intake should be evenly divided up throughout the day over the course of 5-6 meals. This can be three main meals and 2-3 high protein snacks or shakes. Other than that, there are some critical times to take in protein - first thing in the morning, with some simple carbohydrates because you have not eaten since the evening before and your body is in a catabolic state. You should also be sure to take in a protein shake with fast carbohydrates - like fruit - about 1 hour before you train and you should take in a similar shake after you train - this should be, by the way, 40-60 grams of protein and about the same in carbohydrates. Finally, you should have a small protein shake or meal before bed, because during the night you typically fall into a catabolic state. Good Food Choices For Protein Lean beef Chicken Turkey Fish Low fat dairy Carbohydrates Carbohydrates have gotten quite a bad rap lately with all this low carb stuff out there. Are they responsible for fat gain? Should bodybuilders avoid them? The answer is no to both. Carbohydrates are currently viewed as the main culprit for gaining body fat. Ignored is the fact that carbohydrates are the preferred fuel source for your bodies - and brain's - energy needs. It's carb energy that fuels your workouts. There are two key components to carbohydrates that people need to understand: there are two types of carbohydrates, sugary or simple carbohydrates and complex, slower burning carbohydrates.   The other thing people need to understand about carbohydrates is that too many calories, of any type, can lead to fat gain. With carbohydrates, people eat too many sugary carb foods, which also contain fat. And while it's true that you need carbohydrates for energy, you only need so much. If you overload your energy needs and are not active enough to burn the excess calories, they will be stored as fat. Most people are not that active and they also eat too many calories of all types, this is why obesity is the problem it is today. Most people do not understand what a calorie is. The production of energy is measured in calories. The calorie content of a food is determined by measuring the amount of heat produced by that food in a laboratory device called a calorimeter. Somewhere along the way, food became a matter of taste - the higher the fat and sugar content the better. The basic function of food was forgotten. As a bodybuilder, you should be concerned about your calorie needs and types, and also you should have at least an idea, and at best be keeping a diet log, of what you eat everyday - in terms of types of calories and total calories. When trying to gain mass, you need around 2-3 grams per lb. of body weight of preferably complex carbohydrates. If you have a high percentage of body fat, drop that amount to 1 ½ grams per lb. of body weight. The only real times to take in simple carbohydrates are with the pre/post workout and morning shakes mentioned above. As well, as a bodybuilder, you should have a far better understanding of carbohydrates than the average person. As I said before, carbohydrates are the bodies preferred energy source. Once ingested, they are turned into glucose, which, among other things, fuels muscular contractions and glycogen, which is stored in the muscles and liver for future use. Without enough stored carbohydrate in the muscles, they take on a flat appearance and you lack the energy to train hard. As long as your carb intake doesn't overwhelm your energy needs, you do not have to worry about fat gains from carb intake. Good Food Choices For Carbohydrates Are Whole grains Oatmeal Brown rice Sweet potatoes Simple Carbohydrates Fruit juice All sugars Good Fruit Choices Include Bananas Pears Apples Oranges   Fats Fats, technically called lipids, are the most energy dense of the three macro nutrients. They are composed of building blocks called fatty acids, which fall into three main categories: 1. Saturated Found mainly in animal and dairy products, such as whole milk, cheese, beef, veal, lamb, pork and ham. Also, you will find this type of fat in some oils, such as coconut, palm kernel and vegetable shortening. Saturated fat is used by the liver to make cholesterol, which is involved in the production of hormones such as testosterone. This is important - you need some fat in your diet to keep your body's hormone production where it should be. 2. Polyunsaturated Found in things like corn, soybeans, safflower and sunflower oils. Some fish oils are also high in polyunsaturated fats. This type of fat may help lower total cholesterol. Since this includes good cholesterol, intake of this type of fat should be limited. 3. Monounsaturated Found in vegetable and nut oils, such as olive, peanut and canola. They can help lower LDL, or bad cholesterol without lowering HDL, or good cholesterol. Most foods are a combination of all 3 fatty acid types, one is typically the dominant type which therefore dictates it's classification. Trans Fats These occur when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortening. Fat intake should be kept low. In fact, many bodybuilders find that fat is naturally kept at low levels by simple eating "clean" - lean meat and dairy sources of protein, complex carbohydrates as listed below. Some bodybuilders add an omega 3 fatty acid supplement to their diet to insure a source of healthy fats. Food Choices For Fats Are Flaxseed Sunflower seeds Canola oil Olive oil Fats To Avoid Processed vegetable oils Fats To Limit Butter Saturated fats Diet Journal It makes a lot of sense to keep a journal of how much protein, carb and fat grams you eat every day, time eaten and total calorie intake. If you're serious about building muscle, why guess at the amount of calories and grams of protein, etc.? You don't make gains by guessing. You can add your supplement schedule to this as well. I hope this article takes some of the guesswork out of bodybuilding nutrition.          
    Feb 28, 2017 66
  • 16 Feb 2017
    Keeping a workout journal is one of the most effective ways to get the most from yourself in the gym and the weight room. Here’s how to maximize its use. Okay, so you’ve decided to fully commit to your goals in the gym, or you are frustrated with your lack of progress, or you’ve come to appreciate the power of logging your workouts, and you are ready to crack open the pages of your first workout journal. But where to start? What should you write out? There is literally no end to the amount of stuff you can throw into the pages of your workout journal. So much so, in fact, that you can quickly lose yourself in the minutae of detail if you let things get away from you. Here is what you should be keeping track of with your workout journal to insure maximum benefits while also helping to make the workout journaling habit a sustainable one. Sets/reps/weights. This is the foundation of your workout journal—the nuts and bolts of what make up your workout. Write clearly enough that you will be able to decode your scribbling next week, or next month, or even next year. (Trust me—you will come back and flip through these bad boys later in life. Usually with a lump of pride in your chest.) Make sure to get all of the essentials for your main lifts, including 1RM’s. How you felt that day. How is your body holding up to your workout routine? Feeling better than expected? Try to draw conclusions and connections from why you are feeling the way you are with your lifestyle choices. It’s easy to say that we truly understand how lifestyle affects our workouts, but until you see it written out on paper it’s easy to duck taking responsibility for those choices. Stress levels. Believe it or not, how stressed you are affects your workouts. Increased stress compromises your immune system, opens you up to increased likelihood of injury, and affects how long it takes you to recover between workouts. There will always be stretches of time in our lives where stress rears its ugly head—and while it may not always be our fault that it happened, it’s our responsibility to deal with it. How much you slept. Pound for pound sleep is the biggest performance enhancer out there. If it’s maximum recovery you want simply get 9-10 hours of sleep tonight. Seriously. It will outperform any supplement, any day of the week, and the best part? It’s free and utterly enjoyable. Getting adequate sleep also means improved cognitive function, better moods, and yup, better workouts. The term “win-win” has never been so apt. How you are eating. Almost all of us could stand to eat a little bit better. (And for some of us, a whole lot better.) The first key to making change, whether in the gym or in the kitchen, is having the self-awareness necessary to facilitate it. Using your workout journal as a de facto fod journal can help you shine a light on how you are actually eating, better informing your path forward. Your next workout. Now for the real kicker—use your workout log to write out tomorrow’s workout. This will help you stay more consistent, and it will also help you progress faster. Why is this? Because we are profoundly more ambitious with our training when planning it compared to the moments when we walk into the gym, and our brains are immediately scrambling for excuses to avoid the physical and mental stress to come. Use the workout journal as a checklist, a roadmap for your goals in the weight room.
    137 Posted by Mike Nunya
  • Keeping a workout journal is one of the most effective ways to get the most from yourself in the gym and the weight room. Here’s how to maximize its use. Okay, so you’ve decided to fully commit to your goals in the gym, or you are frustrated with your lack of progress, or you’ve come to appreciate the power of logging your workouts, and you are ready to crack open the pages of your first workout journal. But where to start? What should you write out? There is literally no end to the amount of stuff you can throw into the pages of your workout journal. So much so, in fact, that you can quickly lose yourself in the minutae of detail if you let things get away from you. Here is what you should be keeping track of with your workout journal to insure maximum benefits while also helping to make the workout journaling habit a sustainable one. Sets/reps/weights. This is the foundation of your workout journal—the nuts and bolts of what make up your workout. Write clearly enough that you will be able to decode your scribbling next week, or next month, or even next year. (Trust me—you will come back and flip through these bad boys later in life. Usually with a lump of pride in your chest.) Make sure to get all of the essentials for your main lifts, including 1RM’s. How you felt that day. How is your body holding up to your workout routine? Feeling better than expected? Try to draw conclusions and connections from why you are feeling the way you are with your lifestyle choices. It’s easy to say that we truly understand how lifestyle affects our workouts, but until you see it written out on paper it’s easy to duck taking responsibility for those choices. Stress levels. Believe it or not, how stressed you are affects your workouts. Increased stress compromises your immune system, opens you up to increased likelihood of injury, and affects how long it takes you to recover between workouts. There will always be stretches of time in our lives where stress rears its ugly head—and while it may not always be our fault that it happened, it’s our responsibility to deal with it. How much you slept. Pound for pound sleep is the biggest performance enhancer out there. If it’s maximum recovery you want simply get 9-10 hours of sleep tonight. Seriously. It will outperform any supplement, any day of the week, and the best part? It’s free and utterly enjoyable. Getting adequate sleep also means improved cognitive function, better moods, and yup, better workouts. The term “win-win” has never been so apt. How you are eating. Almost all of us could stand to eat a little bit better. (And for some of us, a whole lot better.) The first key to making change, whether in the gym or in the kitchen, is having the self-awareness necessary to facilitate it. Using your workout journal as a de facto fod journal can help you shine a light on how you are actually eating, better informing your path forward. Your next workout. Now for the real kicker—use your workout log to write out tomorrow’s workout. This will help you stay more consistent, and it will also help you progress faster. Why is this? Because we are profoundly more ambitious with our training when planning it compared to the moments when we walk into the gym, and our brains are immediately scrambling for excuses to avoid the physical and mental stress to come. Use the workout journal as a checklist, a roadmap for your goals in the weight room.
    Feb 16, 2017 137
  • 16 Nov 2016
    Stainless steel rust how to deal with 1: When the surface of stainless steel by grease, oil pollution, you can use a soft cloth to wipe clean, and then use a neutral detergent or ammonia solution cleaning.Stainless steel wire suppliers 2: When the surface of stainless steel rainbow pattern, because the excessive use of detergent or oil caused by washing with warm water neutral detergent can be cleaned.Production Process Of Stainless Steel Wire 3: When the surface of stainless steel dust or easy to go out of the dirt, you can use soap, weak detergent, or ask that rinse. Trademarks, films on stainless steel surfaces When using warm water or weak detergents for cleaning, the binder components should be rinsed with alcohol or an organic solvent.310S Stainless Steel Wire 4: When the stainless steel surface rust stains appear, you can use 10% nitric acid or abrasive detergent can also be cleaned with a special detergent. Therefore, if you want to keep the stainless steel bright, clean surface, while extending its service life, the above points must be done!U0026 4MM THICK ROLLED MILD CARBON STEEL PLATE
    257 Posted by qi zhen0926
  • Stainless steel rust how to deal with 1: When the surface of stainless steel by grease, oil pollution, you can use a soft cloth to wipe clean, and then use a neutral detergent or ammonia solution cleaning.Stainless steel wire suppliers 2: When the surface of stainless steel rainbow pattern, because the excessive use of detergent or oil caused by washing with warm water neutral detergent can be cleaned.Production Process Of Stainless Steel Wire 3: When the surface of stainless steel dust or easy to go out of the dirt, you can use soap, weak detergent, or ask that rinse. Trademarks, films on stainless steel surfaces When using warm water or weak detergents for cleaning, the binder components should be rinsed with alcohol or an organic solvent.310S Stainless Steel Wire 4: When the stainless steel surface rust stains appear, you can use 10% nitric acid or abrasive detergent can also be cleaned with a special detergent. Therefore, if you want to keep the stainless steel bright, clean surface, while extending its service life, the above points must be done!U0026 4MM THICK ROLLED MILD CARBON STEEL PLATE
    Nov 16, 2016 257
  • 19 Oct 2016
    Housekeeping surely isn’t your favorite activity. It is always nice to have some (feline) company to make things a little more bearable. Luckily, our beloved cats are always happy to help us out. However, sometimes good intentions don’t always come out right… VacuumingWith vacuuming it’s one way or the other: either your cat is a huge pussy and scared to death or he/she is too fond of the cleaner and misuses it as a relaxing massage tool (which makes you the masseur). DishesStop! You’re only making it worse! And besides, you’ve already had dinner today, you greedy kitty..Laundry“Well.. this is just great! All my clothes probably have to get in the washer six times because of the hairs, thanks.” Cleaning the BathroomCould you pass me the cleaning stuff? Nooo, that’s MY rubber duckie! Organizing FilesFinances go to green, insurance goes to red.. What the meow did you do?! Cleaning DeskYour help, much appreciated…. Making up the Bed“You sleep on the couch tonight, right? Sweet dreams”   This entry was posted in Fun & Bizarre. Bookmark the permalink.
    96 Posted by Bao Bien Ky
  • Housekeeping surely isn’t your favorite activity. It is always nice to have some (feline) company to make things a little more bearable. Luckily, our beloved cats are always happy to help us out. However, sometimes good intentions don’t always come out right… VacuumingWith vacuuming it’s one way or the other: either your cat is a huge pussy and scared to death or he/she is too fond of the cleaner and misuses it as a relaxing massage tool (which makes you the masseur). DishesStop! You’re only making it worse! And besides, you’ve already had dinner today, you greedy kitty..Laundry“Well.. this is just great! All my clothes probably have to get in the washer six times because of the hairs, thanks.” Cleaning the BathroomCould you pass me the cleaning stuff? Nooo, that’s MY rubber duckie! Organizing FilesFinances go to green, insurance goes to red.. What the meow did you do?! Cleaning DeskYour help, much appreciated…. Making up the Bed“You sleep on the couch tonight, right? Sweet dreams”   This entry was posted in Fun & Bizarre. Bookmark the permalink.
    Oct 19, 2016 96
  • 29 Mar 2016
    Food additives are synthetic food additives or natural substances added to food to improve food quality, color, aroma, taste, as well as corrosion protection, preservation. No additives, no modern food industry. Titanium dioxide, calcium chloride, calcium carbonate, maltodextrin, xanthan gum are common food additives. Foods that contain additives can enhance food sensory shapes, prevent spoilage and extend shelf-life. The importance of food additives is therefore essential, household soy sauce, monosodium glutamate, salt, in fact, belong to the category of food additives. In the production of food, additives is an indispensable and important part. The preservative sorbic acid and potassium sorbate can effectively inhibit the growth and reproduction of microorganisms, preventing food spoilage and extend shelf life. We like foods with colours, because they offer a wide range of color choices, show excellent technical properties, meet different stability requirements for food processing and in line with the expectations of consumers. It is ideal and healthy way for today's increasingly health-conscious consumers to add value to their products and given food and drink flavour. For example, natural food emulsifiers play an important rolein food processing. The good texture keeps the tongue feels smooth. China food additives have a fast development, and the most common food emulsifiers have several big class: fatty acids glycerol ester class products, and fatty acids sorbic alcohol ester class products, and (various fatty acids) of sucrose fatty acids glycerides products, and fat n lactic acid sodium (calcium), and poly glycerol fatty acids ester class products, and natural soybean p ester class of products and other type of food emulsion agent. Comparison of results has been detected, natural food additives is not smaller than the toxicity of synthetic. Because of incorrect recognition of food additive safety, people tend to believe that natural food additives are safer than artificial or chemical synthesis food additives. Actually, limited by current testing methods, test content constraints, an accurate judgment cannot be made about many natural products. What is a natural food emulsifiers?People cared about chemical additives in food may be harmful to them. Can the food additives companies or food additives manufacturers guarantee the quality? Illegal non-edible substances added to food or those that do not belong to traditionally food ingredients are not listed in the laws and regulations. In order to ensure that the use of food additives will not cause health hazards to consumers, regarding its use in food range and use requirements have become more stringent. As long as the scope, methods of use and usage to meet the standard requirements, their safety is assured.
    178 Posted by mariah ada
  • Food additives are synthetic food additives or natural substances added to food to improve food quality, color, aroma, taste, as well as corrosion protection, preservation. No additives, no modern food industry. Titanium dioxide, calcium chloride, calcium carbonate, maltodextrin, xanthan gum are common food additives. Foods that contain additives can enhance food sensory shapes, prevent spoilage and extend shelf-life. The importance of food additives is therefore essential, household soy sauce, monosodium glutamate, salt, in fact, belong to the category of food additives. In the production of food, additives is an indispensable and important part. The preservative sorbic acid and potassium sorbate can effectively inhibit the growth and reproduction of microorganisms, preventing food spoilage and extend shelf life. We like foods with colours, because they offer a wide range of color choices, show excellent technical properties, meet different stability requirements for food processing and in line with the expectations of consumers. It is ideal and healthy way for today's increasingly health-conscious consumers to add value to their products and given food and drink flavour. For example, natural food emulsifiers play an important rolein food processing. The good texture keeps the tongue feels smooth. China food additives have a fast development, and the most common food emulsifiers have several big class: fatty acids glycerol ester class products, and fatty acids sorbic alcohol ester class products, and (various fatty acids) of sucrose fatty acids glycerides products, and fat n lactic acid sodium (calcium), and poly glycerol fatty acids ester class products, and natural soybean p ester class of products and other type of food emulsion agent. Comparison of results has been detected, natural food additives is not smaller than the toxicity of synthetic. Because of incorrect recognition of food additive safety, people tend to believe that natural food additives are safer than artificial or chemical synthesis food additives. Actually, limited by current testing methods, test content constraints, an accurate judgment cannot be made about many natural products. What is a natural food emulsifiers?People cared about chemical additives in food may be harmful to them. Can the food additives companies or food additives manufacturers guarantee the quality? Illegal non-edible substances added to food or those that do not belong to traditionally food ingredients are not listed in the laws and regulations. In order to ensure that the use of food additives will not cause health hazards to consumers, regarding its use in food range and use requirements have become more stringent. As long as the scope, methods of use and usage to meet the standard requirements, their safety is assured.
    Mar 29, 2016 178
  • 10 Jun 2015
    If you can't afford to join a gym but still want to keep fit, there is plenty you can do. And best of all you could burn more calories than the average gym workout and it doesn't cost you the earth. Here, we present five more ways to keep fit without having to join a gym     1. GET DECORATING   Climbing up and down the step-ladder to reach nooks and crannies adds to the calories burned when you decorate. Wallpapering is an energetic activity too - applying paste and reaching up to put the paper on the walls works the upper body. Where to start: The bedroom? Amount of calories burnt in one hour: 280 ________________________________________ 2. JOIN AN INDOOR CLIMBING CLUB Climbing stretches all the major muscle groups in the body and is also a great way to work your core abdominal muscles. These are the muscles of your lower back and stomach that form a 'corset' around your middle. You need these muscles to help you balance while you are climbing. You will strengthen and tone the muscles in both your upper and lower body. Where to start: Visit the Association of British Climbing Walls website on www.abcclimbingwalls.co.uk or try www.ukclimbing.com. Amount of calories burnt in one hour: Around 400. ________________________________________     3. TRAIN FOR A MARATHON   The average person running a marathon will take at least four and a half hours to run 26 miles. But before you can achieve this goal, you need to follow an intensive exercise programme at least four months before the marathon. Running will build up your cardiovascular system so your fat will simply burn off without you realising it. Where to start: Bud Baldaro, running consultant to Adidas, recommends running three times a week and increasing to four to five times a week. Throw in some swimming or cycling and you'll build muscle tone too.  Amount of calories burnt in one hour: From 300-400 ________________________________________ 4. TURN YOUR WALK INTO A WORKOUT Walking at least 30 minutes every day can help you burn up fat and lead to weight loss. This is because aerobic exercise increases the amount of enzymes contained in our muscles. More enzyme activity in our muscles means more efficient use of oxygen which, in turn, burns up fat more quickly. Where to start: Leave the car at home. Amount of calories burnt in one hour: From 220 walking at a moderate pace. ________________________________________ 5. 15 MINUTES OF EXERCISE EACH MORNING Apart from being a great start to the day, moving blood around your body and bringing fresh oxygen to the brain will make you feel more alert and improve your mood. This is because exercise releases endorphins - our body's own natural feel-good chemicals, making you feel calmer, happier and more relaxed. Even better, after around four to six weeks of short bursts of exercise, you'll develop stronger abdominal muscles - the part of your body that gives you that much coveted look - a waist. Where to start: Stretching, squats, lunges and yoga in your front room.  
    303 Posted by Jess Jessica
  • If you can't afford to join a gym but still want to keep fit, there is plenty you can do. And best of all you could burn more calories than the average gym workout and it doesn't cost you the earth. Here, we present five more ways to keep fit without having to join a gym     1. GET DECORATING   Climbing up and down the step-ladder to reach nooks and crannies adds to the calories burned when you decorate. Wallpapering is an energetic activity too - applying paste and reaching up to put the paper on the walls works the upper body. Where to start: The bedroom? Amount of calories burnt in one hour: 280 ________________________________________ 2. JOIN AN INDOOR CLIMBING CLUB Climbing stretches all the major muscle groups in the body and is also a great way to work your core abdominal muscles. These are the muscles of your lower back and stomach that form a 'corset' around your middle. You need these muscles to help you balance while you are climbing. You will strengthen and tone the muscles in both your upper and lower body. Where to start: Visit the Association of British Climbing Walls website on www.abcclimbingwalls.co.uk or try www.ukclimbing.com. Amount of calories burnt in one hour: Around 400. ________________________________________     3. TRAIN FOR A MARATHON   The average person running a marathon will take at least four and a half hours to run 26 miles. But before you can achieve this goal, you need to follow an intensive exercise programme at least four months before the marathon. Running will build up your cardiovascular system so your fat will simply burn off without you realising it. Where to start: Bud Baldaro, running consultant to Adidas, recommends running three times a week and increasing to four to five times a week. Throw in some swimming or cycling and you'll build muscle tone too.  Amount of calories burnt in one hour: From 300-400 ________________________________________ 4. TURN YOUR WALK INTO A WORKOUT Walking at least 30 minutes every day can help you burn up fat and lead to weight loss. This is because aerobic exercise increases the amount of enzymes contained in our muscles. More enzyme activity in our muscles means more efficient use of oxygen which, in turn, burns up fat more quickly. Where to start: Leave the car at home. Amount of calories burnt in one hour: From 220 walking at a moderate pace. ________________________________________ 5. 15 MINUTES OF EXERCISE EACH MORNING Apart from being a great start to the day, moving blood around your body and bringing fresh oxygen to the brain will make you feel more alert and improve your mood. This is because exercise releases endorphins - our body's own natural feel-good chemicals, making you feel calmer, happier and more relaxed. Even better, after around four to six weeks of short bursts of exercise, you'll develop stronger abdominal muscles - the part of your body that gives you that much coveted look - a waist. Where to start: Stretching, squats, lunges and yoga in your front room.  
    Jun 10, 2015 303
  • 09 Feb 2015
    Will I ever get an enlarged penis? this question may arise in you mind if you have small penis size. A large percentage of men always wish for bigger penis because they know the real advantages like increased sexual satisfaction, self-confidence and positive impact on your whole personality. If a man feels that small penis is making him humiliated in front of his partner and himself then go and get the desired treatment for penis enlargement. Different ways are available for you to enlarge your penis which ranges from the scientific approach to natural approach. Penis enlargement methods includes Pills, Penis Vacuum Pumps, patches and surgery etc. Herbal Penis Enlargement Pills For You Herbal methods and medicines are generally preferred by people because they carry no side effects. One such herbal pill is VigRX which is a combo of effective natural herbs which are able to give longer , measurable and safe results. These pills helps to improve the blood flow towards the penis which is very essential to increase the length and girth of penis size. These pills are carefully manufactured supplements for penis problems and full sexual health of men. Some of the important benefits provided by these herbal pills are longer and stronger erections, control over ejaculation, greater sexual pleasure and increased intense orgasms. This isn't a miraculous pill so you can't get the large penis overnight. You'll get steady results with these herbal pills which lasts lifetime. Results are visible after one month but for best results you should wait for three months. How Ingredients of Herbal pills Works for Man Enhancement The manufacturers of these pills are a group of devoted medical professionals convergent entirely on the enhancement and betterment for the sexual life of men. These pills contain non harmful herbs from different parts of the world like Europe, China and South America, these renowned herbs with special qualities are integrated in the right way to form effective mixture which helps to maintain decent erection and increase sexual pleasure. According to the anatomy of penis, two spongy areas are present called corpora cavernosa inside your penis. As you become excited an erection starts, and the erectile tissues fill up with the natural flow of blood. This herbal pill helps in enlarging these tissues. These enlarged tissues can hold much more blood which lets you experience better erection. These pills relax the whole nervous system which deals with the psychological part of an individual. The herbal pills must be taken as recommended. The herbal ingredients are : Epimedium Ginkgo biloba Cuscuta seed Red ginseng Saw palmetto Muira puama Catuaba Hawthorn berry Along with overall penis size enlargement it also improves your whole sexual performance. These pills are the epitome of the man's healthy body. Their uniqueness comes from the fact it is a combination of both traditional and modern health practices to help men reach their sexual peak through safe and natural way. It gives safe, longer-lasting and proven results for penis enhancement and penis health. Herbal Pills Supports Natural Penis Enlargement Most of the people living throughout the different parts of the world believe in natural medication 2015's Best Penis Enlargement Pills. So if you consider case of penis enlargement more and more men are heading towards the natural means . Natural penis enlargement products use herbal ingredients to enlarge your penis size and improve your overall sexual functionality. Natural penis enlargement can be achieved through herbal pills VigRX. The biggest reward you will get from these penis enlargement pills is no side effects. The herbs contained in this pill can increase the size of your penis, overall blood flow, support overall penile health. There are many advantages of using herbal pills for enlargement . Some of which are: Solution of erectile dysfunction better firm erections More Control over premature ejaculation Increased intense orgasm No side effects, natural and safe for health Permanent growth in size without any pain Feeling of youth and muscularity Contains effective herbs to treat strain and anxiety. This form of natural penis enlargement is beneficial because firstly you are buying the best product available in the market and secondly you know that it's side effect free.
    826 Posted by harold ramirez
  • Will I ever get an enlarged penis? this question may arise in you mind if you have small penis size. A large percentage of men always wish for bigger penis because they know the real advantages like increased sexual satisfaction, self-confidence and positive impact on your whole personality. If a man feels that small penis is making him humiliated in front of his partner and himself then go and get the desired treatment for penis enlargement. Different ways are available for you to enlarge your penis which ranges from the scientific approach to natural approach. Penis enlargement methods includes Pills, Penis Vacuum Pumps, patches and surgery etc. Herbal Penis Enlargement Pills For You Herbal methods and medicines are generally preferred by people because they carry no side effects. One such herbal pill is VigRX which is a combo of effective natural herbs which are able to give longer , measurable and safe results. These pills helps to improve the blood flow towards the penis which is very essential to increase the length and girth of penis size. These pills are carefully manufactured supplements for penis problems and full sexual health of men. Some of the important benefits provided by these herbal pills are longer and stronger erections, control over ejaculation, greater sexual pleasure and increased intense orgasms. This isn't a miraculous pill so you can't get the large penis overnight. You'll get steady results with these herbal pills which lasts lifetime. Results are visible after one month but for best results you should wait for three months. How Ingredients of Herbal pills Works for Man Enhancement The manufacturers of these pills are a group of devoted medical professionals convergent entirely on the enhancement and betterment for the sexual life of men. These pills contain non harmful herbs from different parts of the world like Europe, China and South America, these renowned herbs with special qualities are integrated in the right way to form effective mixture which helps to maintain decent erection and increase sexual pleasure. According to the anatomy of penis, two spongy areas are present called corpora cavernosa inside your penis. As you become excited an erection starts, and the erectile tissues fill up with the natural flow of blood. This herbal pill helps in enlarging these tissues. These enlarged tissues can hold much more blood which lets you experience better erection. These pills relax the whole nervous system which deals with the psychological part of an individual. The herbal pills must be taken as recommended. The herbal ingredients are : Epimedium Ginkgo biloba Cuscuta seed Red ginseng Saw palmetto Muira puama Catuaba Hawthorn berry Along with overall penis size enlargement it also improves your whole sexual performance. These pills are the epitome of the man's healthy body. Their uniqueness comes from the fact it is a combination of both traditional and modern health practices to help men reach their sexual peak through safe and natural way. It gives safe, longer-lasting and proven results for penis enhancement and penis health. Herbal Pills Supports Natural Penis Enlargement Most of the people living throughout the different parts of the world believe in natural medication 2015's Best Penis Enlargement Pills. So if you consider case of penis enlargement more and more men are heading towards the natural means . Natural penis enlargement products use herbal ingredients to enlarge your penis size and improve your overall sexual functionality. Natural penis enlargement can be achieved through herbal pills VigRX. The biggest reward you will get from these penis enlargement pills is no side effects. The herbs contained in this pill can increase the size of your penis, overall blood flow, support overall penile health. There are many advantages of using herbal pills for enlargement . Some of which are: Solution of erectile dysfunction better firm erections More Control over premature ejaculation Increased intense orgasm No side effects, natural and safe for health Permanent growth in size without any pain Feeling of youth and muscularity Contains effective herbs to treat strain and anxiety. This form of natural penis enlargement is beneficial because firstly you are buying the best product available in the market and secondly you know that it's side effect free.
    Feb 09, 2015 826
  • 15 Jan 2015
    Supplement is a word defined by Webster as such: Something added to complete a thing or to make up for a deficiency. Even so; some weight loss supplement companies market their products as magic pills and some consumers think of them as such. I believe weight loss supplements can be beneficial if we learn to look past the hype and use them in addition to improved eating habits as well as increased physical activity. Know what you want out of your weight loss supplement: Are you looking for decreased appetite, carb blocking ability or increased metabolism? What is the manufacturer promising? What are the active ingredients and what studies and dosages were done on them? Look for reviews and testimonials: This is something I almost did not want to mention because reviews and testimonials can be very conflicting. Reading weight loss supplement reviews and testimonials is going to require you to think for yourself and determine if the review or testimonial makes a valid point or not. I recently read a review for a weight loss product that said something to this effect: "I did not like this product; I continued to eat the way I always do and actually gained weight on this product." My interpretation of this is that the person probably did not carefully monitor what they were eating. They were gaining weight before "eating what they normally eat" and were expecting this pill to magically cause them to lose weight. On the other hand, a weight loss testimonial that says "I eat anything I want and am still losing weight!" is equally suspicious to me. Weight loss product testimonials and reviews can be helpful in your decision if you weed through the hype and incomplete information. Look for clues such as: Did this product decrease the customers' appetite? Did the customer experience more energy? Was the reviewer jittery? Is it too good to be true? We have a tendency to believe what we want to believe. But when it comes to weight loss supplements we have to be honest with our self. Are the claims exaggerated? Is the company telling us we do not need to change our lifestyle? Does it appear the company wants us to lead a healthy lifestyle or does the company want to sell millions of pills? Remember weight loss supplements are going to help you reach your goals, not carry you to the completion of your weight loss goals. Best seller does not always mean the best product. I was a distributor for a branch of a very reputable supplement company and attended a convention they sponsored. The speaker was talking about making claims when trying to sell product and how they did not want us making any claims that have not been backed by science. Someone asked the question about other companies and why they could make outlandish weight loss claims and experience such great sales while we could only state scientific fact. The speaker acknowledge the fact that these companies would sell millions of dollars worth of product but they would not earn repeat customers and more than likely would not even exist in the long run. Ask yourself if the product you are interested in is a best seller because of hype or because the company is reputable and has a quality weight loss product. Has the company been around for a while? While the fact that a company is new does not mean it is low quality, a company that has been around for years usually has happy customers. Read the directions and warnings very carefully. I knew a lady that was taking a Chitosan product and getting sick. She asked me about it and I quickly asked her if she was allergic to shellfish-She was. Fortunately for her it was only a mild allergen and she did not suffer seriously. It was clearly stated on the label; "Do not take if you are allergic to shellfish." Also don't have the mentality that if one pill is good then two must be better. Natural weight loss products can be very powerful and should be treated with respect. Take a break from time to time. Occasionally take a break from your weight loss supplement regimen especially if you are using a weight loss product that contains a stimulant such as caffeine or other powerful herbs. I even do this with my multi-vitamin. I just believe it is a good idea to give your body a break from time to time. Conclusion: I believe healthy weight loss supplements can help you reach your weight loss goals, I also believe you can reach your weight loss goals without weight loss supplements, however I have always been the type of person that wanted every edge I can get. So if you are like me, and you decide to use weight loss supplements, think of your weight loss goal as a three legged table. One leg represents healthy eating, one leg represents activity, and the other leg represents your weight loss supplementation. Remove any one leg and the table will fall. Rely on only one leg and you will not reach your weight loss goal. Shop carefully, have realistic expectations, follow safety guidelines and reach your weight loss goal! I wish for you the best of health! If you liked this article you can click here to continue reading
    159 Posted by Reinaldo Diego
  • Supplement is a word defined by Webster as such: Something added to complete a thing or to make up for a deficiency. Even so; some weight loss supplement companies market their products as magic pills and some consumers think of them as such. I believe weight loss supplements can be beneficial if we learn to look past the hype and use them in addition to improved eating habits as well as increased physical activity. Know what you want out of your weight loss supplement: Are you looking for decreased appetite, carb blocking ability or increased metabolism? What is the manufacturer promising? What are the active ingredients and what studies and dosages were done on them? Look for reviews and testimonials: This is something I almost did not want to mention because reviews and testimonials can be very conflicting. Reading weight loss supplement reviews and testimonials is going to require you to think for yourself and determine if the review or testimonial makes a valid point or not. I recently read a review for a weight loss product that said something to this effect: "I did not like this product; I continued to eat the way I always do and actually gained weight on this product." My interpretation of this is that the person probably did not carefully monitor what they were eating. They were gaining weight before "eating what they normally eat" and were expecting this pill to magically cause them to lose weight. On the other hand, a weight loss testimonial that says "I eat anything I want and am still losing weight!" is equally suspicious to me. Weight loss product testimonials and reviews can be helpful in your decision if you weed through the hype and incomplete information. Look for clues such as: Did this product decrease the customers' appetite? Did the customer experience more energy? Was the reviewer jittery? Is it too good to be true? We have a tendency to believe what we want to believe. But when it comes to weight loss supplements we have to be honest with our self. Are the claims exaggerated? Is the company telling us we do not need to change our lifestyle? Does it appear the company wants us to lead a healthy lifestyle or does the company want to sell millions of pills? Remember weight loss supplements are going to help you reach your goals, not carry you to the completion of your weight loss goals. Best seller does not always mean the best product. I was a distributor for a branch of a very reputable supplement company and attended a convention they sponsored. The speaker was talking about making claims when trying to sell product and how they did not want us making any claims that have not been backed by science. Someone asked the question about other companies and why they could make outlandish weight loss claims and experience such great sales while we could only state scientific fact. The speaker acknowledge the fact that these companies would sell millions of dollars worth of product but they would not earn repeat customers and more than likely would not even exist in the long run. Ask yourself if the product you are interested in is a best seller because of hype or because the company is reputable and has a quality weight loss product. Has the company been around for a while? While the fact that a company is new does not mean it is low quality, a company that has been around for years usually has happy customers. Read the directions and warnings very carefully. I knew a lady that was taking a Chitosan product and getting sick. She asked me about it and I quickly asked her if she was allergic to shellfish-She was. Fortunately for her it was only a mild allergen and she did not suffer seriously. It was clearly stated on the label; "Do not take if you are allergic to shellfish." Also don't have the mentality that if one pill is good then two must be better. Natural weight loss products can be very powerful and should be treated with respect. Take a break from time to time. Occasionally take a break from your weight loss supplement regimen especially if you are using a weight loss product that contains a stimulant such as caffeine or other powerful herbs. I even do this with my multi-vitamin. I just believe it is a good idea to give your body a break from time to time. Conclusion: I believe healthy weight loss supplements can help you reach your weight loss goals, I also believe you can reach your weight loss goals without weight loss supplements, however I have always been the type of person that wanted every edge I can get. So if you are like me, and you decide to use weight loss supplements, think of your weight loss goal as a three legged table. One leg represents healthy eating, one leg represents activity, and the other leg represents your weight loss supplementation. Remove any one leg and the table will fall. Rely on only one leg and you will not reach your weight loss goal. Shop carefully, have realistic expectations, follow safety guidelines and reach your weight loss goal! I wish for you the best of health! If you liked this article you can click here to continue reading
    Jan 15, 2015 159
  • 12 Jun 2014
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