Doing high-intensity workouts is the key to building muscle. Light workouts, even if
they’re long, don’t go nearly as far to produce the right conditions for your muscles
to break down and rebuild. Plan on doing 30-45 minute sessions 3-4 times per week (every other day).
Benefits of muscle-building are also connected to your mental state. Sport doctors claim that exercise aimed at
building muscle mass improves the quality of sleep and positively influences general mental health.
Vitamin B6
This vitamin plays a role in more than 100 different reactions in your body. Some research has shown that B6 may help protect against memory loss, colorectal cancer, and PMS. It’s found in many kinds of foods including leafy and root vegetables; non-citrus fruits like bananas, avocados, and watermelon; legumes; and fish, poultry, and lean meats
How do I build my muscle mass?
Choose compound exercises that work multiple major muscle groups, for example, the squat
and bench press. Make your workouts short and intense rather than long and leisurely.
Don’t waste your time or money on powders, pills and products that claim to increase
muscle mass. These claims are not scientifically proven.
Identity Thief – ways to safe guard your credit and private information
Identity theft happens when someone obtains sensitive personal information, such as credit card data or personal identification number to commit fraud or other crimes. With so many services and product moving online, you may not remember every store you’ve shopped at or the websites you’ve signed up in, but thieves and hackers can strike anywhere and at any time.
While no measures can guarantee protection against identity theft, there are ways you can take to safeguard your information and have a strong line of defense. Here are some tips stated by experts to prevent identity theft:
Keep track of your paper trail
If you prefer checking your ATM, credit card or gas station receipts on paper, then make sure you destroy it after you’re done the checking. Shred credit cards statements, salary information or documents that contain private financial information often.
Safeguard your Social Security number
Avoid carrying your social security card with your all the time, keep it in a secure place. This is very secure information that identity thieves target first as it will give them access to your credit report and bank accounts.
Watch your mail
Stolen mail is one of the easiest paths to a steal an identity. Use a locked mailbox or ask a trusted source to fetch your mail held if you’re out of town. USPS also has an informed delivery service which can give you a preview of your mail so you can tell if anything is missing.
Track your bank and credit card statements
Check your account statements periodically to check if all purchases and credits are valid. If you recognize irregularities in purchases that you didn’t make, contact your bank and cancel your cards immediately. Also make sure you recognize the merchants, locations, and purchases listed.
Be cautious when asked for personal information
Even if you’ve signed up for phone banking, ensure that you read through your bank’s verification procedure and do not divulge any unnecessary information. If salespeople or sign up sheets require information such as Social Security, driver’s license number, or any personal identification, only reveal it if it is absolutely necessary.
Lock down your hardware
Since we use devices so often throughout the day, set up password protection for your phone, laptop, tablet, and other devices, Even if you trust the people at home or at work, there are threats of break-ins putting your data at risk. Downloading anti-malware apps and software is also good-to-have as they can prevent criminals from stealing your data.
Social Media Safeguards
Secure your social media profiles (Facebook, Google, Dropbox, Apple ID, Microsoft, Twitter) with two-factor authentication. That means that whenever you log in, you’ll need a code that the site sends to your mobile phone along with your password to enter. Although it may seem time-consuming, it is better to be safe than sorry.
While social media is a great tool to share things about your life, the more you share, the easier it will be for someone to get their hands on your information. Keep your social media profile as barren as possible and try not to divulge your birth date, email address, and phone number.
Critical Thinking: What It Is and Why It’s Important | Indeed.comhttps://www.indeed.com › i
What are the 13 type of vitamins?
Image result for Vitamins
There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine,
riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate). Vitamins have different
jobs to help keep the body working properly.With the Freedom Wheelchair Cup Holder, drinks are securely held on round or square tubing frames! Attach to any tubing element – including wheelchair frames, walkers, scooters, rollators, and bed rails. Clamping mechanism easily tightens securely on any upright or horizontal tubing.
Drink holder adjusts to hold 16 oz to 46 oz cups, glasses or bottles with up to a 4 inch diameter base. Cup Holder closes flat to only 1 inch thick – no problem going thru doorways! Patented internal support leg prevents accidental closure if bumped.
A calorie is a unit of energy. In nutrition, calories refer to the energy
people get from the food and drink they consume, and the energy they use in
physical activity. Calories are listed in the nutritional information on all
food packaging. Many weight loss programs center around reducing the intake
of calories.
CARROTS
One serving of fresh, grated carrots (half a cup) provides the
following nutritional facts:
Calories: 23.
Total fat: 0g.
Cholesterol: 0mg.
Sodium: 38mg.
Total carbohydrates: 5g.
Dietary fiber: 2g.
Sugars: 3g.
Protein: 1g.
What is a good way to get rid of eczema?
Lifestyle and home remedies
Moisturize your skin at least twice a day. …
Apply an anti-itch cream to the affected area. …
Take an oral allergy or anti-itch medication. …
Don’t scratch. …
Take a daily bath or shower. …
Use a gentle, nonsoap cleanser. …
Take a bleach bath. …
Use a humidifier.
What is the main cause of eczema?
Eczema is associated with the development of food and environmental allergies,
and it develops due to a defective skin barrier. Eczema is often inherited, and
infants with parents who have allergies or asthma are at highest risk for development.
Harvard Medical School offers special reports on over 60 health topics. Visit our website at http://www.health.harvard.edu to find reports of interest to you and your family.
Meal plan options that include Healthy Keto, Higher Protein, Vegetarian, and Mediterranean
What is the healthiest vegetable? What are the most healthful vegetables?
Kale. Kale is a very popular leafy green vegetable with several health benefits. …
We typically think of inflammation as a result of an injury or disease. But diet also plays an important role in chronic inflammation.
This is in part because the foods we eat influence the types of bacteria that populate our gut and their chemical byproducts. While some foods encourage the growth of bacteria that stimulate inflammation, others promote the growth of bacteria that help suppress it. That’s why it’s important to know which foods have anti-inflammatory properties and which can cause inflammation.
Get your copy of Fighting Inflammation
Fighting Inflammation
Chronic inflammation plays a central role in some of the most challenging diseases of our time, including rheumatoid arthritis, cancer, heart disease, diabetes, asthma, and even Alzheimer’s. This report will examine the role that chronic inflammation plays in these conditions, and will also provide information on the breadth of drugs currently available to alleviate symptoms. Drug choices range from simple aspirin, a nonsteroidal anti-inflammatory drug that’s been available for more than a century, to disease-modifying drugs and so-called biologics that promise more targeted treatments.
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Foods that fight inflammation
Fruits and vegetables. Most fruits and brightly colored vegetables naturally contain high levels of antioxidants and polyphenols. Polyphenols are potentially protective compounds found in plants. Studies have shown that polyphenols have multiple anti-inflammatory properties and may improve the function of cells that line blood vessels. Foods high in polyphenols include onions, turmeric, red grapes, cherries, and plums, as well as dark green leafy vegetables such as spinach, kale, and collard greens.
Nuts and seeds. Studies have found that consuming nuts and seeds is associated with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.
Some oils and fatty fish. Olive oil, flaxseed oil, and fatty fish such as salmon, sardines, and mackerel offer healthy doses of omega-3 fatty acids, which have long been shown to reduce inflammation.
Coffee, cocoa and green tea. The polyphenols in coffee and the flavanols in cocoa are thought to have anti-inflammatory properties. Green tea is also rich in both polyphenols and antioxidants.
Foods that can fuel inflammation
The foods that contribute to inflammation are the same ones generally considered bad for other aspects of health. These include:
Sugary sodas
Refined carbohydrates (like white bread and pasta)
Red meat and processed meats
Processed foods. Certain components or ingredients used in processed foods such as the emulsifiers added to ice cream, may have effects on inflammation.
Such foods are also likely to contribute to weight gain, which is itself a risk factor for inflammation..
The key to reducing inflammation with diet
To practice anti-inflammatory eating, it’s best to focus on an overall healthy diet rather than singling out individual “good” and “bad” foods. In general, a healthy diet means one that emphasizes fruits, vegetables, nuts, whole grains, fish, and healthy oils, and limits food loaded with simple sugars (like soda and candy), beverages that contain high-fructose corn syrup (like juice drinks and sports drinks), and refined carbohydrates.
For additional advice about ways to reduce inflammation, check out Fighting Inflammation , a Special Health Report from Harvard Medical School.
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Fighting Inflammation
• Inflammation: Friend or foe (or both)?
• The biology of the immune response
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• Inflammation and autoimmune disease: When your body fights itself
• SPECIAL SECTION: Combating chronic inflammation with lifestyle changes
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* Please note, we do not provide responses to personal medical concerns, nor can we supply related medical information other than what is available in our print products or website. For specific, personalized medical advice we encourage you to contact your physician.
With the 3 Hour Diet you will not feel hungry all the time, in fact, there are many who
claim they are constantly setting alarms and reminding themselves to eat. You will also
learn the proper foods to eat in order to achieve the best possible results. The key is
in learning which foods are right for you when dieting with this plan. You can
purchase the book The 3-Hour Diet by Jorge Cruise and you can sign up online for
more information about the weight plan itself and how to incorporate it into your
Divide your waist measurement by your hip measurement. For example, if your hips
measurement is 40 inches and your waist is 34 inches your hip-to-waist ratio is 0.85.
If you are a man, that’s great, if you are a woman, that’s OK (but you are right on the
limit of healthy).
– A man’s ratio should not be over 0.90
– A woman’s ratio should not be over 0.85
Don’t fight nature
If you were born an apple you will stay an apple and if you were born a pear you will
continue to be appear. Accepting your natural body shape is the first step in losing
weight. In a study led by Glasgow, Scotland, psychologist Dorothy Hefferman, Ph.D.,
researchers concluded that women whose actual body shape differs from their
desired one may find losing weight frustrating and have more trouble sticking to a
weight-loss program as a result.
If this sounds like you, accept your overall shape as nature intended, but pay attention
to reducing fat around your middle and tummy areas. Circumference is much more
important to your health than how you look in relation to your bust and bottom.
Your Three-Step Fat Attack –
To lose body fat assuredly, you need a three-part fat attack strategy, and your
methodological system needs to be a truly solid one. The three parts, of course, you
already know WHAT they are. However, you are more likely to lack savvy regarding
exactly HOW and WHEN to mix these intricately related weight loss pieces together.
Explore each one here: 1) diet-foods-nutrition, 2) physical action-movement-exercise;
and 3) reeducation-strategy-knowledge acquisition/enhancement/upgrading.
how to lose weight, lose body fat, diet meal plan, online personal trainer, fat burning
exercises, list of fat burning foods, online weight loss programs, weight loss online,
weight loss support
Today you are reading Part One. This is a Three-Part article.
With so many varying recommendations on how to approach losing your body fat,
many crucial details tend to slip into through one ear, yet right out of the other, quick,
fast, and in a hurry. Yes, it’s true that you hear so many conflicting ideas about health,
diet, fitness, and weight management. Why does so much instructional or informational
variation exist? Which parts are factual? What are the concepts, ideas, or truths that can
really help you?
Likely, the GREATEST fact you can benefit from right away is the following: to lose body
fat assuredly, you need a three-part fat attack strategy, and your methodological system
needs to be a truly solid one. The three parts, of course, you already know WHAT they are.
However, what you are more likely to lack is acute and chronic skill or savvy regarding
exactly HOW and WHEN to mix these intricately related weight loss pieces together.
Let’s explore each one here, just a little, that is, 1) diet-foods-nutrition, 2) physical action
movement-exercise; and 3) reeducation-strategy-knowledge acquisition/enhancement/
upgrading. Perhaps there’s a clue for you in the fact that the latter of these vital elements
above is quite lengthy.
Here’s one solid scientific fact you might observe. You are more likely to adopt and adhere
to solid diet or exercise lifestyle when you educate yourself. You grow more, when you
know more… about your approach, your limits, your potential, and your benefits.
Occasionally, you may tend to ignore important and crucial facts about fitness or nutrition
At times you just can’t help that. It’s a small part of human nature. Plus, you probably
hear a lot of “crap” these days, particularly concerning “carbs – to be or not to be,” and/
or the “best and only time of day to exercise.” After a while, though you don’t really want
them to, your ears simply become numb to the barrage of junk information. Then, you
assume that no one really knows what they’re talking about anymore. You might even
mistakenly include accredited professionals into that stereotype, too. Perhaps, you even
express your own opinion as true fitness fact without receiving support from science
and community.
Time after time, you try things that don’t work. Yet, once in a while, you try something
that does. Is what you tried still working for you? Probably not. Consider cutting to the
chase about excess, loose tissue… hanging around in places you don’t want it to. Your
formidable enemy is likely to be “saturated” fat. Here’s a professional tip that can help
you now and far into your future. Gain a thorough understanding of this “Three-Step
Fat Attack” concept. It’s a relatively new concept, yet the power lies in the fact that
although each area can afford you some weight loss productivity, combining the
three yields geometrically improved results.
It might not be such a natural tendency for you to try new things. You may not even
have the luxury of acquiring formal knowledge on nutrition, fitness, or weight
management. That leaves you with trial and error as major modus operandi. Then,
your weight loss solutions stem from incorrect data such as: rumors, old tales, things
that you have “heard about,” or just plain old advertising hype.
(Believe it or not, we’re still talking about part three – reeducation-strategy-knowledge acquisition/enhancement/upgrading – because all of the above has to do with know
how and knowledgeable approach to weight loss, avoiding unnecessary time, trouble
and effort.)
Now’s your time to concentrate on a focused, weight management approach that works
with long-term reliability. What you need is plain and simple. However, you need to
realize right now that you can easily fall into one not-so-obvious trap. This trap catches
most people who are seeking solutions to a diet or exercise problem. You can avoid it
from now on. That common trap is NOT REALLY UNDERSTANDING THE INFORMATION
YOU RECEIVE, underestimating it, or taking it for granted without deeper exploration,
inspection, and investigation.
Yes, this is where you can place your focus… on increasing comprehension. And, how can
you grasp complex details without expanding your ability to process that knowledge? Easy.
Learn about it. This moves us to the very first step in your “Three-Step Fat Attack,” which follows:
1. Read.
2. Apply.
3. Maintain.
Yes, it’s that simple. Yet, do you really understand it? First, here’s an easy way to remember
it… you have to RAM this approach into your arsenal of diet exercise tools. That’s right.
RAM IT IN! Here’s your detailed breakdown for R. A. M.:
STEP ONE – “R.” = “Read accredited sources of information.”
You can expect to find that these sources might be slightly “unpopular.” Now, understand
what “unpopular” really means. Unpopular simply means this type of news is not sitting
out on the stands just waiting for you to pick it up. This is not the dazzling, interest
grabbing, highly publicized, or TV advertised gossip. Accredited, accurate, helpful, long
lasting, scientific data is not so easily located. You have to find it. You have to do your
homework. Do some research. Yet, even with research, you need to have a central idea of
what you are looking to explain.
We’ll explore the weight loss difficulty involved and the viable solution in Part Two.
Title:
Planning Meals For Your Slimming Programme
One of the most daunting things about starting a slimming programme is planning
what you’re going to eat.
It doesn’t have to be as hard as it seems though. Most meals are simple to make,
especially if they are using healthy, fresh ingredients. Forget boiling your vegetables
to death and eat them raw, or lightly steam them if you want them to be hot. Don’t
peel fruit that doesn’t need peeling, it saves time, and allows you to get the full
Skeletal muscle is one of the three significant muscle tissues in the human body.
Each skeletal muscle consists of thousands of muscle fibers wrapped together by
connective tissue sheaths. The individual bundles of muscle fibers in a skeletal
muscle are known as fasciculi.
A tape measure or measuring tape is a flexible ruler used to measure length or
distance. It consists of a ribbon of cloth, plastic, fibre glass, or metal
What is muscle mass? Put simply, muscle mass is the amount of muscle in your body,
including skeletal muscles, smooth muscles, and cardiac muscles. It can be
measured as part of your total body composition, along with fat mass and bone mass.
What is a good muscle mass?
According to Withings, normal ranges for muscle mass are: Ages 20-39: 75-89 percent
for men, 63-75.5 percent for women. Ages 40-59: 73-86 percent for men, 62-73.5 percent
for women. ages 60-79: 70-84 percent for men, 60-72.5 percent for women.
How To Get Your Black Belt In Weight Loss Results
With a “smarter” approach, weight loss clients attain as much as a 133% increase in
intensity PLUS a 2,000% improvement in duration within the first day alone by simply adopting
scientifically approved technique.
At this very moment, it’s highly likely that you are doing far less than you’re capable, in terms
of working smarter, not harder. Make adjustments, and YOU WILL GET GUARANTEED WEIGHT
LOSS RESULTS. It’s virtually as simple as that, but read further, to discover your secret catch.
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Your Black Belt, yes, in the martial arts realm, this is one of the highest degrees you can master.
Think of weight loss achievement in terms of taking small steps that continuously lead to better
and bigger body fat achievement strides.
Without wasting any time, here is the big secret… you need “intellectual advantage” working in
your favor in order to maximize weight management results.
And, exactly what does such intellectual advantage comprise? The phrase simply means that
your mind is in tune, sharply performing, acutely aware, completely open and free to absorb
weight loss nuances around you. In other words, intellectual advantage is about empowering and
equipping yourself with tools other than the obvious. Intellectual advantage now demands that
you truly THINK about HOW you approach lifestyle, behavior patterns, belief systems, and your
overall acquisition of weight loss knowledge.
For example, if you’re anything like the “average” weight loss “newbie,” you can probably benefit
from overcoming the feeling that you want to quit, and usually this feeling occurs right at the
point where your true weight management rewards are about to begin. The cause of this is
NOT physical.
The reasoning lies behind the concept of knowing (in terms of education) exactly of what the
human body is capable. In other words, until you understand the principles of biological or
physiological adaptation, aerobic and anaerobic threshold, progressive resistance, and your
Krebs Cycle mitochondrial fat burning center, for example… there remains enormous room for
weight loss improvement in your life.
Now, don’t let the fancy phrases intimidate or scare you. They are just technical names for the
things that your body can do when you attempt to burn fat. In fact, let’s go ahead and briefly
explain some of the above terms, in “nutshell” format.
Aerobic and anaerobic threshold: Between these two points, when you are working out, you
begin to feel that muscle burning or fatigue sensation. Such feeling normally indicates that you
no longer in your fat burning zone, but you have now entered into an “immediate” energy
need phase, which usually your muscles supply. Actually you WANT to stay within a somewhat
challenging “aerobic” threshold, if your purpose is burning fat.
Biological or physiological adaptation: Results of exercise science laboratory studies and live
observation trials consistently display that your body does, in fact, “rise to the occasion” when you
demand more from it. Adaptation is responsible for this. Simply be aware that you virtually always
possess another “second wind.” In other words, when your are working on burning fat and
obtaining a leaner body, you can push just a little bit harder without undue worry because your
body is a fantastically adaptive machine.
Krebs Cycle mitochondrial fat burning center: This is a cellular location, let’s say, right in the middle
of each cell, that does the actual “burning” of fat cells. Here’s the most important thing about your
Krebs Cycle and mitochondrial fat burning center… if fat does not literally proceed INSIDE to the
mitochondrial center, you simply cannot metabolize it. How do you make sure this occurs? By
breathing, that is, ensure that you keep a steady uninterrupted flow of oxygen during your workout because fat only bur
ns in the presence of oxygen. In other words, when you become short of breath, you effectively
interrupt your fat burn process. Work out at a level you can sustain virtually without limitation, but
for fat burning purposes, keep it within your aerobic threshold.
Progressive resistance: This deals with the surprising fact, for most weight loss candidates, that using
weights and incorporating weight lifting exercise into your fat burning protocol gradually rewards you
with far leaner body tissue. Progressive indicates slow and purposeful introduction of light resistance.
You can subsequently use higher amounts of weight as your body continues to adapt to previous sets
utilized. In other words, lifting weights makes you leaner. It has one more advantage, also. It raises your
body’s overall metabolic activity level, even while you are at rest. Therefore, you burn more fat because
you use weights, as well.
Now, from the above you can probably know and see that your body is an excellently responsive,
reactive, and adaptive training machine.
At this very moment, it’s highly likely that you are doing far less than you’re capable, in terms of
working smarter, not harder.
Make adjustments, and YOU WILL GET GUARANTEED RESULTS. It’s virtually as simple as that. Now,
here’s the secret catch… just make sure your adjustment originates in your MIND, first.
The biggest unconscious weight loss mistake you can make is accidentally falling into a trance of non-
action by hitting your brain’s OFF switch. Without realizing it, your standard reaction to effective body
fat reduction ideas may be, “Oh, yeah, I already know that.” Or, “I’m already doing that.”
Mindfully embrace the principles laid out for you here. Come back to life. Energize your life by
phenomenal percentages, even in a short amount of time, AND let it all be a serious part of your being.
With a “smarter” weight loss endurance approach, I see clients attain as much as a 133% increase in
intensity PLUS a 2,000% improvement in duration within the first day alone by simply adopting these
scientifically approved weight management techniques. If a relatively small amount of intellectual
advantage can afford you such great results in a short period of time, just think of what YOU can
accomplish over your lifetime.
If you truly want to get your “black belt” in weight loss results, then master the artfully powerful
philosophy of INTELLECTUAL ADVANTAGE.
Why? Because when you garner such intellectual advantage, you lose your excess or unwanted
body weight. It’s that simple. Don’t’ sabotage your own success by falling into an
“I-already-know-that” daze.
You’re about to learn the absolutely biggest body fat reduction secret … to uncover the most
uncommonly crucial weight loss factor that boosts your success by leaps and bounds.
But before any of this can truly happen, you’ve got to wake up, energize your mind, and focus your
intellect upon open-minded, purposeful, results-producing action.
Not sure if your weight loss “thinker” skills are up to par?
Here’s a quick way to gauge how effective your approach actually is.
Ask yourself this sample question: [NTS: insert the “Interactive Radio Button Form” idea here.]
“How many calories are in a one-ounce serving of raisins?”
[…Sample answers could be:]
(__) 57 calories
(__) 309 calories
(__) What’s a calorie, or what does “one-ounce serving” mean” I know very little about food
nutrition, consumption, or calorie counting. I’d like help with this kind of stuff. How can I get
more info?
Now, if you don’t know the CORRECT answer to this question, it does not mean you’re dense,
dim, dull, or slow. You’re neither at fault, nor anything of the kind. Although it’s not a trick
question, it only serves as mere example.
You know there are millions of weight loss candidates who diligently strive toward better
body composition, believing that they’re approaching the subject in the best way possible.
Yet, here’s something you might be surprised to know discover… Weight loss reality demonstrates
that these efforts fall severely short of attentive, effective, long-term, fat-loss triumph.
That missing ingredient is still at large… today you can find it, incorporate it, use it, and keep
it – make it yours, FOR LIFE. Proceed to the highest level of your weight loss achievement.
Get your black belt in body fat results by employing intellectual advantage.
