Los Ovnis SI nos Visitan: diciembre 2011 z35W7z4v9z8w

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31 de diciembre de 2011

The 7-Day Weight Loss Detox

Are you on a Detox diet? Everyone here in Toronto seems to be at one time or another...

Recently, one of my clients told me about his detox plans.

For 7 days of the year, he buys a detox kit and follows the
instructions to cut out all alcohol, caffeine, sugar, and refined
carbohydrates - all while taking some supplements to help
"detoxify" the liver and kidneys and extra fiber to help cleanse
the colon.

Now I don't mind this client doing this, because he is a model
client and follows a very healthy lifestyle all year round. At 40,
his blood measures are very healthy, he lost a few pounds of body fat last year, and despite being in a high-stress financial job, he is a picture of great health.

Is the detox going to significantly improve his health? No, not
really. And most of them aren't dangerous either, but a 7-day detox won't reverse 40 years or even 1 year of a poor lifestyle.

I'll admit, Detox diets might help kick-start your weight loss
program, but just realize that they are not a quick fix to your
health problems. The long-term fix is dumping the Western Lifestyle.

Besides, if you think you can actually remove all the toxins in
your body, you are being fooled. It can never happen. Every breath you take, every move you make, you are creating waste products in your body.

And many toxins are fat-soluble - meaning they are stored in our fat cells for months, and slowly released over time. So you'll
never truly detoxify...but enough of science class...

Just remember: 7 days of the cleanest living can't reverse 51 weeks of the Western Lifestyle - you have to make healthy living a full-time lifestyle. It is much better to spend all year avoiding as much crap as possible, than to try and sort it out in one week.

So let's take your new healthy lifestyle week-by-week with the
7-day fat loss plan.

Day 1
In today's Turbulence Training workout, choose an alternative form of interval cardio for this workout.

For example, if you are a beginner, and you have been doing only walking for cardio, try and use the elliptical machine or
stairmaster today. This is called cross-training and helps avoid
overuse injuries caused by doing the same thing over and over again when you aren't prepared for it. If you are advanced, try some of the bodyweight circuits in place of running or cycling intervals.

To do bodyweight circuits, pick 3 lower body and 3 upper body
exercises, and alternate between them. Do 10 reps of a lower body exercise, then 10 reps of an upper body exercise, and so on.

Go through the 6 exercise circuit 3 times for a 15 minute session.

Day 2
Between Turbulence Training workouts, take a day off from the gym.

On your off days, your exercise requirement is just 30 minutes of fun activity. It can be traditional cardio, sports, or bodyweight

In addition, you need to clean out cupboards. Do NOT be afraid to throw out food - if it's garbage food, it's better in the trashbin
than in your fat cells.

After you have cleaned out your pantry, prepare a healthy shopping list. Complete a 7-day food entry and identify your trouble spots. Then organize your shopping list to provide solutions to your eating problems.

Day 3
Back to your regularly scheduled Turbulence Training workout.

Since we've been inspired by the 300 Movie Workout lately, I want you to make a small change to your workout today and reduce the rest intervals between sets. For today only, take no more than 30 seconds rest between exercises. Get your workout done in record time. Do a full warm-up before training though, of course!

Day 4
Another off-day from the gym (whether you train at a mega-gym or in the comfort of your own home gym).

Choose an activity and have at least 30 minutes of fun. Yoga is
great as well, to help reduce work-related stress.

In addition, let's make one more nutrition change. Today, I want
you to eat one new fruit and one new vegetable. If you aren't
already eating grapefruit, try one today and see how it helps fill
you up because it contains a lot of soluble fiber called pectin.

Add a new vegetable, such as steamed asparagus or broccoli to your dinner.

Day 5
Do your last Turbulence Training workout of the week today. I
always like to slip in an extra superset on the last workout of the
week. Pick your favorite biceps and triceps exercises and do them back to back for 3 supersets of 8 reps each.

Inject even more fun into your training & reward yourself for all
of your hard work.

Day 6
For most of you, this will be the weekend. That means you should have extra time to check in with your social support group.

So why not meet up with a friend that is also trying to lose fat
and/or build muscle and talk about what is working for you and
where you are struggling. Essentially, its your fat loss mastermind group!

As part of your meeting, choose a fun activity that you both want to do for at least 30 minutes. Make this activity-based meeting a regular habit on the weekend.

Day 7
Get an early start on the day with 30 minutes of a fun activity -
and yes, walking around shopping can count towards your 30 minutes of activity - and then prepare your meals for the rest of the week.

Plan, shop, & prepare for the week ahead. Make sure to include 1 new fruit and 1 new vegetable on your grocery list.

Getting this done early allows you to spend the rest of the day
outdoors, or going to church and socializing with friends after, or
spending the better part of the day with your family.

Remember that Turbulence Training is all about creating the optimal fat loss lifestyle - giving you more fat loss results in less
workout time while freeing up your life to spend doing the things you love with the people you love in the body that you love!

Have a great week!





What Can Natural Cures do to Restore Your Hair?

Mankind has probed the distant gulfs of space with telescopes, peered into the microscopic world, set foot on the Moon, and mapped the genome, yet the intertwined subjects of hair, hair loss, and hair restoration still include many mysteries. Getting your hair back once the luxuriant growth has begun to thin, or has fallen out completely, is a daunting proposition, and sometimes seems impossible. Biochemistry is still one of the most demanding, and baffling, scientific disciplines.

With this in mind, it hardly comes as a surprise that the hair restoration potions and concoctions that pharmaceutical labs churn out on an almost daily basis seldom live up to their advertising. In a field where so much work remains to be done, artificial hair restoration processes are naturally mostly ineffective – and people like you and me are understandably reluctant to pay a lot of money for the latest "wonder chemical".

Hair Loss Blueprint is based on the refreshingly effective idea that instead of looking to the chemical vat for a cure, we should be looking at people who have no access to modern gimmicks yet always boast a full head of hair – like the natives of Sarawak that the Blueprint's author, a regular guy like you or me, spent time among while working for an engineering company.

I was skeptical at first, but quickly became convinced that this was the real thing – a solid, commonsense way to regain lost hair and lost pride, too. The guy who wrote the blueprint isn't out to keep draining your money month after month with some "bottled cure" that he's selling, because he isn't selling any. Instead, he's ready to educate you in how to make use of some ordinary items from a grocery store and a massage program to help yourself and get your hair back without chemicals, medicines, or transplants.

The idea is simple, direct, and depends on the person you can rely on most – yourself. The guy who wrote the Hair Loss Blueprint knows what he's talking about from experience, and cuts to the chase with powerful yet inexpensive techniques you can start using today. This is a great time to get onboard with the Hair Loss Blueprint, with special introductory pricing of $37 and all the data you need to start rebuilding the head of hair you only thought you could dream about – until now.





What are the signs of postpartum depression?

Statistics say 25 per cent of new mothers suffer from postpartum depression. Postpartum depression is also known as PPD or 'baby blues'. Usually, the symptoms are mild and would pass off in a few days. However, some mothers experience postpartum depression for weeks. In chronic cases it can even last for years.

The early signs of postpartum depression range from mild irritation to feelings of loneliness. These could be followed by a heightened sense of frustration and inadequacy. As the depression worsens, the patient does not want to get out of bed and ends up disturbing her sleep and eating routine as well.

Most common signs of postpartum depression begin almost right after childbirth. These worsen as the patient shows lack of interest in the baby, or even negative feelings towards the baby. The patient feels worried about the baby. Alternatively, the patient can lose interest in the self also. There is loss of pleasure, motivation and energy. The patient starts feeling worthless and guilty about non-existent issues. There are changes in appetite and hunger also. Disturbances in the sleep cycle could be followed by thoughts of committing suicide.

Some women might suffer a delayed onset of postpartum depression.

The Edinburgh Postnatal Depression Scale (EPDS) is a screening tool that detects postpartum depression. It requires filling up a form on the basis of your symptoms that you could later discuss with your doctor.

If postpartum depression is not treated it could develop into postpartum psychosis. This is a rare, but very serious problem that can start right after childbirth. It includes disconnection from reality and includes a high risk for both infanticide and suicide. Hospitalization is required. Postpartum psychosis could develop suddenly in the first two weeks after having given birth. The signs include hallucinations, delusions, extreme anxiety, confusion and disorientation. Increasing mood swings happen in both postpartum depression and postpartum psychosis.

Women who have some history of any bipolar disorder have an increased risk of developing postpartum depression or psychosis. Most new mothers dismiss slight feelings of dullness and mood swings as passing 'baby blues' but these signs should not be taken lightly.

Conventional medicinal system depends on antidepressants and muscle relaxants to cure the signs of postpartum depression. Drugs have side effects. Additional psychotherapy might not be of much use either. What is required is a holistic approach to treat the signs of postpartum depression with natural and herbal cures that are safe. Some of the best natural cures when combined with a holistic approach could work wonders. A careful alteration in diet, adopting of a suitable exercise regime, and counseling would help treat postpartum depression permanent.
Family support is crucial in not only recognizing the signs of postpartum depression but in helping treat it properly also. Ironically, some new fathers might also experience postpartum depression though their percentage is quite low as compared to women. Would-be parents who are aware of the symptoms of postpartum depression could work together to handle the signs properly and effectively even before the depression sets in.





What are the symptoms of postpartum depression?

Symptoms of postpartum depression vary from person to person and so does the severity of the symptoms. In fact, some mothers do not even realize that they are suffering from postpartum depression and not some other psychiatric problem. Postpartum depression affects almost one in every four new mothers. It also affects some new fathers though the instances of men being hit by depression after a baby is born are relatively very few.

The first symptoms of postpartum depression could occur just a few days right after giving birth. Several patients report that they were naturally overjoyed by the birth of a baby. But the feelings change to an overwhelming sense of frustration and inability to cope with motherhood a few days later. Most parents are unable to figure out what is happening. Bouts of crying at the slightest of provocation happen quite often.

Other symptoms of postpartum depression (PPD) could include deep anxiety, constant sadness, loss of desire to get out of bed and do anything, loss of appetite and disturbed sleep. Most women report that they had the worse time trying to cope with uncontrolled bouts of crying a few days after having given birth. Acute postpartum depression could last from a few days to months. Some patients have reported problems associated with postpartum depression several years after their child was born.

The first symptoms of postpartum depression begin usually with lack of interest in the baby. These could be followed by negative feelings towards the baby, worrying about hurting the baby, or even lack of concern. New mothers suffering from postpartum depression have also reported lack of energy and motivation, loss of pleasure and happiness, feelings of guilt, and even recurrent thoughts of suicide or death.

Postpartum depression is triggered by hormonal changes relating to pregnancy. The drop in levels of hormones like estrogen and progesterone along with a thyroid problem could also affect the blood pressure, functioning of the immune system, and general well-being. Women who are more sensitive to these changes suffer from postpartum depression easily.

Doctors are quick to point out that there is no real cure for postpartum depression in the traditional medicinal system. They suggest antidepressants and muscle relaxants along with therapy sessions with a good psychiatrist as treatment. Some doctors even suggest taking a holiday but that seldom works. In most cases, the symptoms of postpartum depression return – usually with greater severity – once the drugs are discontinued. Drugs could also have potential long-term side effects particularly for new mothers those are breastfeeding a baby.

Such a conventional method for control of postpartum depression is usually a drain on your time and money with little relief. Depression is likely to worsen. However, non-conventional natural cures for the symptoms of postpartum depression have shown a great success.

A holistic approach that includes a natural supplement along with changes in diet, personal effort, effective and rejuvenating conversations with the spouse, understanding the symptoms of postpartum depression and exercise would help the patient for sure – without any side effects at that.





What Every Dieter Needs To Know About Restaurants

Eating out in a restaurant can be a dieters worst nightmare. There are so many scrumptious looking meals that can tickle our temptations. Unfortunately though, many of these are not good for the waistline. But luckily, with a bit or care and discipline, eating out can be lots of fun even if you are watching your figure.

Once you've got into the routine of eating healthily at home you'll most likely be feeling the benefits. As you get used to it, you will probably realise that it is not that hard.

When you go out to dine though, it can hard to resist the temptation to tuck into a tasty looking high calorie meal. You need to be careful when dining; eating one high fat meal could undo a weeks worth or hard work and discipline.

When eating out, do a bit of research and take care. Before dining out, narrow down your local restaurants to only the ones that do not serve oily and greasy foods. Or, see if the restaurant offers lightly sautéed or grilled dishes rather than just frying them.

If you've gotten used to eating healthily at home and eating all the right things, eating responsibly in a restaurant will be as easy as ABC. Like when eating at home, be sure your intake of fresh veggies is high, whether this is in the form of salads or side dishes. If you are to eat a fatty meal like pizza, balance it out with fresh greens.

A wise way to dine out is to eat multiple small dishes rather than having one big dish. This makes eating out a lot of fun, and lets your taste lots of different fascinating flavours. Again, balance out whatever you eat with healthy salads, and stick to water and fruit juice rather than carbonated sodas.

If possible, don't eat all of your meal in one go; ask if you can take some of it home to eat later.

If you are eating fast food, be responsible and only order a single burger with salad, and avoid topping it off with cheese and mayonnaise. Stick to just thin crust pizzas and go easy on the cheese.

Eating out does not have to become boring just because you are on a diet. In fact, it can be a lot of fun because it will make you realise that are lots of healthy meals out there that taste wonderful.

With a little bit of care a discipline, you can enjoy eating out whenever you like without having to worry about what it will do to you waist.

Once you're back from eating out, a great diet to get stuck into is The Lunch Box Diet developed by acclaimed personal fitness expert Simon Lovell. Called 'the best diet' 5/5 by Elle Magazine, the diet is said to be 'a way of life'.





10-Minute Fat Loss Workouts

Last week I helped Men's Health magazine on a piece about getting workouts done fast. Personally, I think you can get a great body-changing workout done in minutes.

How fast?

I'm talking 10-minutes.

By now, I'm sure you're asking...

How do you lose fat in only ten minutes?


What about the rule that it takes 20 minutes of cardio before you start burning fat?

Well, first of all, as I have said before, the whole idea of a
fat-burning zone or a magical fat-burning time period just doesn't fit with the common sense approach to fat loss.

People can lose fat without doing any cardio at all - so its clear
that you don't have to workout for at least 20-minutes with your heart rate at 60% of your maximum heart rate. Fat loss is far simpler than that - and I'll show you some basic workouts below that crank your metabolism and help you burn calories when you are not exercising.

Second, the results of your training occur outside of the gym
rather than during the workout. That's why the before-mentioned "increased metabolism" is so important. If you put the right "turbulence" on your muscles in 10-minutes, you can change your body - without even thinking about doing cardio.

So let's look at the first fat loss in a hurry workout - a
10-minute bodysculpting workout. Let's say you only have 10 minutes to do your workout today - what should you do?

In this case, you need to combine a warm-up, strength
training, and interval training all into one. So our efforts are
best put forward on bodyweight training.

And you don't have time for isolation work. Instead, you need to
hit three "hot zones" on the body for maximum metabolism boosting: push muscles, pull muscles, and legs.

By doing so, you'll hit all the other muscle groups at the same
time. So you'll do a circuit of soemthing like:

1A) Prisoner Squats (advanced option: 1-Leg Squats)
1B) Pushups (advanced option: Spiderman Pushups)
1C) Inverted Rows (advanced option: Pull-ups; easy option:

In the first round of this circuit, you'll go through it easy.
Perform 25% of the maximum number of reps you can do for each exercise. So if you can do 20 pushups, do only 5 in the first
warm-up circuit. That's a warm-up circuit.

Then you'll do as many circuits as you can in the remainder of the 10 minutes. Just go back-to-back-to-back on these 3 exercises. You can rest after the rows/pull-ups for 30 seconds if necessary, but that's it.

You'll be pleasantly surprised with how you feel at the end of the 10-minutes. And your metabolism will be elevated for a much longer period than if you trained in the fat-burn zone for 10-minutes.

Okay, now here's another option, moving into some dumbbell work. The following superset trains the entire body, and focuses on the 3 hot zones.

1A) DB Squat (8 reps per set)
1B) DB Chest Press (8 reps per set)

Use light weights for one warm-up set, and then do as many sets as possible in 10 minutes for the rest of the workout.

In any case, if you find yourself with another 10 minutes, you can up the fat-burning ante by doing 10 minutes of intervals. This too is far more effective for fat loss and fitness than 10 more minutes in the "so-called" fat-burning zone.

Do 3-5 minutes of exercise-specific warm-up.

Then do your intervals for 30 seconds followed by 30-60 seconds of rest. Repeat 3-6 times. Then cooldown.

Okay, now let's get greedy and assume we have 30 minutes for our workout. We'll be close to getting maximum results with this
"marathon" duration workout.

First, hit up the bodyweight circuit mentioned above. Do this
twice, nice and easy. That will take 5 minutes off the clock.

Then move into your strength supersets. Following the lead above, you'll look to train the entire body with only 2 moves. It's not always easy, but fortunately you can do 2 supersets in this
workout. The strength training will take about 15 minutes as you'll do 3 sets of 8 per exercise with no extra rest between sets - just long enough to switch exercises.

1A) DB Split Squat (If you have a barbell, use it instead of DB's)
1B) DB Row

2A) DB Romanian Deadlift
2B) DB Incline Press

Then finish with intervals. For this workout, try another program. Start with a warm-up, then do each "work" interval for 45 seconds, and rest 60 seconds between each interval. Do 4-6 rounds and finish with a cool-down, of course.

I could go on and on with these fast fat loss workouts...and of
course I do, in the Turbulence Training e-book.

I'll follow up on this article in the future, passing along some of
the exact Turbulence Training workouts that I use with my clients to get the most results in the least amount of time.

Until then, train hard, train safe, and train better than everyone
else in the gym.



P.S. Is a lack of time stressing you out?

"No time to exercise" is the #1 reason most people don't exercise consistently. In fact, a lack of time stresses most people out for many reasons - whether it's a lack of time to prepare good food, exercise, or be with your family.

That's why I created Turbulence Training to be the most efficient and effective fat loss program out there.

The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.

The strength training supersets shave minutes off your wait time.

And the intervals cut your cardio in half, or more.





What Is Round Ligament Pain During Pregnancy, and How Do You Deal With It?

Many women discover, as they move into the final stage of their pregnancies, that the aches and pains they have already suffered were not the only surprises their pregnancy had in store for them! Round ligament, pain during pregnancy usually begins later on in your pregnancy, and it can be a constant source of mild to excruciating pain. In this article, we look at what round ligament pain is, what you can do about it, and whether it is a cause for concern.

What Is Round Ligament Pain During Pregnancy?

To understand what round ligament pain during pregnancy is, we first need to understand what round ligaments themselves are. These ligaments are the structure that keeps the uterus suspended in position under normal circumstances. During the later stage of pregnancy, those ligaments soften, due to hormonal changes in the body, and with the added weight of your growing uterus and baby, they can be stretched even further, which is painful.

What Can You Do About Round Ligament Pain During Pregnancy?

Unfortunately for most women, unless you are suffering from an extreme case, associated with endometriosis or another serious condition, most doctors are unwilling to perform corrective surgery for cases of round ligament pain during pregnancy.

Getting plenty of rest, doing a little gentle exercise every day, practicing pregnancy massage techniques (particularly combined with warm or cold compresses), and a mild, pregnancy safe analgesic or pain killer is the only solution for round ligament pain during pregnancy for most women. Some women find that bracing themselves when coughing, sneezing, or otherwise exerting their abdominal muscles also helps.

You will quickly find, if you are suffering from this problem, that strenuous exercise or exertion only makes it worse, so make sure that you take the final months of your pregnancy extra slow if you are suffering from this problem.

Is Round Ligament Pain During Pregnancy Dangerous?

Round ligament pain during pregnancy is painful, uncomfortable, and very unpleasant, and it can make the last few weeks or months of your pregnancy very unpleasant. However, it is not, in itself, a dangerous condition. It will slow you down a little for a while, but it is not dangerous for you or your child.

That having been said, if you are suffering from abdominal or pelvic pain, you should always refer to your doctor, for a concrete diagnosis of RLP. There are many other conditions with similar symptoms, that can be dangerous, and self-diagnosis is almost impossible.

Once you have got a diagnosis from your doctor, and a confirmation that you are, in fact, suffering from RLP, you can start practising pregnancy massage techniques, resting more, and using pregnancy safe painkillers to soothe the pain.

The good news is that in most cases, RLP that is caused by pregnancy will disappear on it's own within a few days or weeks of giving birth, so be patient, and you should be just fine.





What is the best treatment for postpartum depression?

Postpartum depression affects one in every four new mothers. It is a common problem that can occur a few days after giving birth and continue for a few days, weeks, or years. Usually, it passes off. However, treatment is required when postpartum depression continues for a few weeks. It is in chronic cases that PPD lasts for several months.

The first thing doctors are most likely to tell a patient of postpartum depression that there is no real treatment available. Doctors can give anti-depressants, muscle relaxants and lead the patient to psychiatrists. That is not really much of a treatment. But the problem is, if no treatment is taken for the symptoms of postpartum depression then it can last for years.

Doctors handle postpartum depression as just any kind of depression. They resort to medication, counseling, and suggest support groups as treatment.

Psychotherapy could be helpful to some extent in the treatment of postpartum depression. In fact, psychotherapy is the most popular treatment choice among patients of postpartum depression because breastfeeding mothers would be concerned about taking medicines with potential side effects. One crucial aspect of psychotherapy in the treatment of postpartum depression is Interpersonal therapy (IPT). This takes up interpersonal relationships of the patients with other family members and friends.

Some patients do go for hormone therapy which includes the replacement of estrogen. This is combined with anti-depressants. However, such therapies have their own side effects. Anti-depressants are given when the patient is unable to care for herself and the baby. It requires close monitoring of the patient too. Doctors also discuss marriage counseling if there are triggers at home that propel the patient into postpartum depression.

But all these kinds of postpartum treatment are limited in their scope. The main issue with a patient is that she does not realize when the depression strikes. On one side the patient is thrilled on having a baby. On the other the patient might be overwhelmed with fears and doubts about being able to take care of the baby. Initially, most new mothers tend to dismiss the 'baby blues' as a passing mood. Feeling dull, crying at the slightest of things and even thoughts of death could overwhelm the patient.

Symptoms of postpartum depression (PPD) could also include anxiousness, frustration, refusal to get out of bed, difficulty in eating or sleeping, etc. Plus there could be other psychological problems too.

Considering the limited scope of conventional treatment, a holistic approach that uses herbal or natural supplements along with counseling diet and fitness regime would be the best approach for any patient. Family support is essential. A natural cure could work wonders for most patients.

The best part about a natural cure is that it would not have any side effects Combined with a proper diet, recommended exercise, improvement in interpersonal relationships with the help of counseling if required, etc. can all prove to tackle postpartum depression very easily. In fact, most women who have conquered their postpartum depression have used a holistic and natural treatment strategy for postpartum depression.





What is the Hair Loss Blueprint?

Just recently, browsing the Internet, I found mention of a new hair restoration guide called the Hair Loss Blueprint. As someone who has a personal interest in hair restoration products, and who wants to help out other people who are having problems with a receding hairline or out and out baldness, I decided to scrutinize this so-called "Blueprint" further. What I discovered was so impressive that I want to share it with you and all my other readers – because it may well be the key to transforming your life for the better!

You can start the Hair Loss Blueprint in the confidence that it actually produces the results advertised. Your hair will come in fairly thinly at first, but as the re-activation of your follicles takes hold, the hair growth will become denser and you will soon have a full head of hair in place of the combed wisps – or smooth pate – that you see in the mirror every day now.

You will need to get used to the idea that you have no ongoing purchases of medicine or office treatment from a doctor when you start the Blueprint plan. Everything you get from the author is received immediately, and it is then up to you to implement it. This guide is, in effect, a one time purchase, consisting of the advice and information that you need to carry out the natural, safe, and highly useful steps that will turn around your hair loss fast and effectively.

Since you don't need to keep buying products from the Blueprint's writer, this method is a lot thriftier than most of its competition. On top of that, it comes with a two month money back guarantee – if you don't see results within two months, then your purchase price will be refunded, assuming you've made a good faith attempt to use the advice contained in the guide.

It may seem hard to believe that you will not need to buy any extras other than a few simple ingredients from the grocery store to start growing abundant hair again, but that is the beauty of the Hair Loss Blueprint system. I highly recommend making use of it yourself, taking control of your own hair's future, and growing back your hair while saving plenty of money that would otherwise be used on futile chemical gimmicks.





What is Wrong with Gaining Excessive Weight During Pregnancy?

Being an expected mother can be an exciting time for all involved, especially the new mother to be. One of the major significant changes that comes with pregnant is the amount of weight that you can gain from the pregnancy. However, how much is to much weight? Is there a limit to the amount of weight that you should gain while pregnant. This article will go through why to much weight can be bad while you are pregnant.

Gaining weight while you are pregnant, is part of the natural flow of course as you are not only feeding your own hunger, but that of the baby as well. During the pregnancy a lot expected mothers, assume that it is normal to gain a lot of weight while you are pregnant and than that is okay. However, the actual weight gain maybe smaller than what everyone thinks, according to Your guide to staying trim during pregnancy.

Women should generally gain around two to four pounds in the first three months (first trimester), and one after each week after during the rest of the pregnancy, according to Your guide to staying trim during pregnancy. During the pregnancy, if there is more food consumption that what is required then, you may find yourself putting on more weight in areas, that you haven't planned for. The "pregnancy hot spots," are where the weight should be put on and not in other areas of the body. These spots are hips, the butt area, upper thighs, and obviously your stomach. Putting on weight in other areas of the body, may make it difficult to lose the weight after you have a baby, and can be quite unhealthy for yourself and the baby's development.

By overeating and putting on too much weight during the exercise, you may in actual fact be harming the baby's development, and your own health as well. Having an excessive amount of weight will also make you feel very fatigued, and you will have low levels of energy. While you are pregnant you will put on more weight, but having to much can make it extremely uncomfortable for you to move around as you are carry your extra weight and that of the baby as well.

Not maintaining a healthy diet, may cause your face to look puffy, this book Your guide to staying trim during pregnancy, will help you reduce the puffiness in your face, and bring it back to normal. Having too much food can also affect your cravings, so if you minimize the type of foods that you eat you can also reduce the amount of cravings that you may experience during your pregnancy. If you have excessive weight you may also experience varicose veins, if you don't have a solid healthy diet during your pregnancy as this can cause a level of discomfort for you.

Although you should be healthy during your pregnancy, you shouldn't under eat either as that can cause a detriment to the baby's overall health and development. Try and have moderate diet, for the health and safety of the baby, as to much food can do the opposite. It may cause high levels of stress, increase your blood pressure, which may put you in the hospital a lot earlier than you had planed to. Your guide to staying trim during pregnancy, will help you avoid the excessive amount of weight that you may gain while you are pregnant.





What should you know about screenings for postpartum depression?

Postpartum depression strikes within a few days of having given birth. Most women think the 'baby blues' would pass away on their own in a few days. Usually, this is true but quite often the depression could last for several weeks and even months. If left untreated it could even develop into depression psychosis. Postpartum depression affects the new mother directly and the whole family indirectly.

The Diagnostic and Statistical Manual of Mental Disorders (DSM-IV) does not recognize postpartum depression as being any different from major types of depression. However, the manual lists 'Postpartum Onset' symptom details that might occur within four weeks of having given birth.

This formal system of screening mainly includes the Edinburgh Postnatal Depression Scale. This is used in America, New Zealand, Australia and Europe. The Scale is a questionnaire with a 10-item form in which the new mother has to rate herself. Australian experts say a 12.5 score on the scale accurately shows major depression. Doctors say new mothers could use the screening test themselves and if score a threshold score then they should contact their doctor and discuss the problem.

However, University of York's Dr Mike Paulden and colleagues say screenings for postpartum depression are most popular via questionnaires but these could be controversial. They have published their ideas on the British Medical Journal website.

Dr Paulden's team says though of all types of screenings for postpartum depression, the Edinburgh Edinburgh Postnatal Depression Scale is the most popular and most researched, it shows only reasonably well results.

Various doctors use their own systems of screenings also. A psychiatric symptom index is often used to identify postpartum depression. But the results might vary considerably if compared to a symptom index screening by pediatricians. In fact, researchers from the from Case Western Reserve University in Cleveland say that pediatric health care professionals do not recognize self-reported depression by new mothers as anything serious. They suggest special structured screening tools should be developed to identify new mothers with postpartum depression.

Experts say screenings could be based on risk factors like history of depression in the family, abuse, alcohol usage, smoking, anxiety, hormonal profile, marital relationship problems, financial problems, the infant's temperament or physical well-being and lack of family support.

Some experts say that If postpartum depression starts suddenly then it is more easier to detect than depression that worsens slowly. Detection of postpartum depression might be difficult because most women automatically expect a period of adjustment after having given birth. Therefore, some new mothers might not even accept that something is really wrong and their depression could require help. Often, postpartum depression also referred to as 'baby blues' is dismissed as a passing phase.

Moreover, new mothers who do not have a regular family physician to turn to might not be sure about whom to discuss their condition with.

Overall, screenings for postpartum depression show that women in the age-group of 25-45 are most likely to fall victim to mood swings leading to depression after childbirth. Approximately 11-20 per cent of new mothers suffer from postpartum depression, according to data released by the Centers for Disease Control and Prevention (CDC).





What to Do About Pain during Pregnancy

Just about every woman who is pregnant will suffer from some form of pain during pregnancy during that time. In fact, many will suffer from different types of pain during pregnancy, at different stages of their lives. That's not intended to scare anyone – it's just a fact – pregnancy is accompanied by all sorts of aches, pains and discomforts, most of which are entirely worth it!

In this article, we look at how you should approach pain during pregnancy, and what you should do.

The First Step Is Always Speaking to Your Doctor

When you experience pain during pregnancy, if you are in any way concerned, the first step should always be to speak to your doctor. Remember that your pregnancy is making enormous changes in your body and that you can't always tell what's normal or not! If you're in doubt, even a little bit, speak to your doctor. It's always better to be safe than sorry!

Look for Natural Remedies

There are all sorts of natural ways to prevent and treat pain during pregnancy. The first, and most obvious, is to take it easy while you are pregnant, and not over tire or exert yourself.

The next step in treating pain during pregnancy is looking for natural methods of dealing with ordinary aches and pains. Try pregnancy massage, or use heated or cold compresses. Consider acupuncture, or another alternative remedy, but remember, if you do, these are still treatments, and you should still seek the advice of a professional!

Consider Pregnancy Safe Medications

If you find that you are experiencing pain during pregnancy that you cannot manage or soothe with alternative or natural remedies, then you should remember that there are some medications that are safe for use during pregnancy. These include over the counter painkillers, as well as stronger prescription medications, but again, you should always consult your doctor or a medical professional before using them.

If the Pain Is Sudden or Severe

Generally speaking, ordinary pain during pregnancy is more of a dull ache than a sudden, sharp stabbing pain. If you experience any type of pain during pregnancy that is sudden or severe, it might be a warning of a more serious problem. In that case, it's always best to seek immediate, emergency medical care. In many cases, the sooner a problem is identified and treated, the more likely it is it can be solved.

If you are suffering from pain in pregnancy, and it's not something serious or dangerous, remember that you don't have to suffer in silence! Anything from a home massage to a soothing, warm bath can help treat your pain, and you should always look for ways to make yourself more comfortable! Remember that you, and your baby, are the most important people in your life right now, and you both deserve to be comfortable and happy!





What You Should Know About Pregnancy Home Massage Techniques

If you're like most parent's to be, then you're probably very interested in how home massage techniques can help to alleviate the symptoms, aches and pains that most moms to be suffer during pregnancy.

However, while there is mounting evidence that home massage can be a great way to soothe backache, limit swelling, and help to fight stretch marks, there are also a few things you should know about home massage during pregnancy before you try it yourself! Here are a few of the facts you should be aware of:

§ Before you start any kind of home massage program during pregnancy, you should first get the all clear from your doctor. There are certain conditions that limit the areas that you can practice home massage during pregnancy, and some that mean you should avoid the practice altogether.
§ It is a good idea to learn how, and where, it is safe to massage during pregnancy. Some types of pressure are not recommended during pregnancy, and it is best to learn a few techniques before you try them!
§ Certain massage oils and lotions, particularly those that contain herbs, are not considered safe for use during pregnancy. Make sure that you avoid products that contain those ingredients.
§ There are certain positions that are considered safe for massage during pregnancy – for instance, lying on your side. However, those positions that put pressure on your abdomen should be avoided.

Home massage during pregnancy can be physically, emotionally, and mentally beneficial to you, your partner, and your baby. Make sure that you educate yourself about safe practices, and that you report any strange side effects to your doctor, however, if you want to get the benefits without the risks.





7-Minute Weight Loss Circuit

One thing we have to lose from our workout mindsets is the idea of this "60-minute workout". Forget about spending that much time in the gym. Instead, choose better exercises that are more efficient. This will allow you to get your workout done faster, eliminating the "no time" workout excuse.

To do so, you need to eliminate irrelevant exercises. I know you want to do an exercise for shoulders, and one for arms, and one for abs, and one for this and that. But before you do, ask yourself, will these really get me to my goal, or have I just been convinced by bodybuilding magazines that I need 40 sets per workout to get results?

Now, taking those lessons, we can then create some pretty incredible bodyweight workouts as well. And these bodyweight workouts can get finished fast!

In fact, here is a 7-minute bodyweight circuit that can help you lose weight, burn calories, and blast your metabolism. You don't need machines or weights. You can do this anywhere!

Bodyweight squat (10-20 reps)
Pushup (10-20 reps) - do it on your knees if you must
Reverse Lunge (10 reps per leg)
Plank (30 second hold)
Close-grip Pushup (10-20 reps)
Side Plank (20 second hold per side)
Mountain Climber (10 reps per side)

Do this with no rest between exercises. Rest 1 minute at the end of the 7-minute circuit and repeat up to 3 times.

If you are a beginner, do fewer reps and take longer rests.

It's a tough, tough bodyweight circuit, especially the combination of two exercises late in the circuit. This combo literally exhausted me to my knees...twice...before I was able to finish the circuit.You can do the circuit up to 3 times.

Another weapon in your fat loss arsenal. Now you'll know how to train efficiently and eat effectively for fat loss.

Don't wait any longer to get started! Get all of these bodyweight exercises, and more, in the Turbulence Training workouts that you can do in the comfort of your own home. No more annoying drives to the gym, waiting in line for machines in an uncomfortable environment, or being intimidated by the super-buff gym bunnies. Lose fat, get fit, and workout your way - at home with only a bench, a ball, and dumbbells.







Constructing A Weight-Training Schedule That Works

If you are one of those guys who go to the gym only on the weekends, then there's not much chance of you building up solid muscle bulk compared to those who go on a regular schedule. So it's key that you take your gym trips seriously and develop a good weekly routine.

To do this, you should have the time to work out for 3-5 days a week, working out an hour each time. But how do you organize your training schedule?

Well, there are two types of routine you can do; A Full Body Routine or A Split Body Routine. Let's look at the differences.

So What Is A Full Body Routine?

A full body routine involves 3 workouts per week, where each workout, you train ALL your LARGE muscle groups.

When I say large muscle groups, I mean your upper legs (glutes hamstrings, quads), back, chest and shoulders. So each workout will include at least one back exercise, one chest exercise, one shoulder's exercise and one legs exercise (e.g. Lat Pull Down, Bench Press, Shoulder Press and Squats).

This means each muscle will get around 1 exercise per workout.

So What Is A Split Body Routine?

A split body routine on the other hand, splits your large muscle groups over a number of sessions, ranging from 2 to 5 sessions. So for example you may have one day where you work your chest, one day for shoulders, one day for back and one day for legs. Using split routines, each muscle group is likely to get more than 1 exercise per workout.

There are different types of split routines I recommend you do, and yes, you guessed it, I'm going to show you them.

2 Session Body-Split Routine

This involves getting a full body workout from two sessions. In other words you split your large muscle groups over 2 workouts (e.g. session 1- Chest And Shoulders, Session 2- Back And Legs).

With 4 workouts a week you can cover your body twice doing this, and in each session you can even add 1 exercise working the smaller muscle groups, like biceps, triceps, abs, forearms and calves. You should choose the one you feel requires the most work.

4 Session Body-Split Routine

Here you get a full body workout from 4 sessions.

In a nutshell you work a different large muscle group, each workout. You can also add one small muscle group per workout, so you can complete 3-4 exercises on a large muscle group and 1-2 exercises a on small muscle group per session. (e.g. session 1- chest and biceps, session 2- back and triceps, session 3- legs and calves, session 4-shoulders and abs)

So How Do You Choose Which One Is Suited To You?

Well it all depends on your experience. As a beginner you should start off with a full body routine. This allows your body enough time to recover AND it makes sure you do not overtrain your muscles.

As you get more advanced and become intermediate, you can move from a full body routine to a split body routine, where It is best to start with a 2 session split. Again this is more intense, and provides a better workout than a full body routine, BUT this is only beneficial if your body can take it. So only do this if you are NOT a beginner.

Finally to increase intensity as you become advanced, you can move into the 4 session split body routine. This will provide your muscles the best workout and best growth. But please do not jump the gun, only do this when you are strong enough to, otherwise you will fail!

So There You Have It

You now know what your weekly routine should look like.





What is Affiliate Marketing?

Affiliate marketing is many things. Affiliate marketing can provide the necessary tools for the creative and hardworking individual to venture out on their own. Affiliate marketing can provide the opportunity to earn money doing what you are good at. Affiliate marketing can allow someone to use their skills and expertise for there own financial gain, rather than the financial gain of another person or entity. Finally, Affiliate marketing can get people started in their own business enterprises with nearly no cost or risk to themselves.

Affiliate marketing can do all of those things and more. First, Affiliate marketing is perfect for the independent hardworking individual. Many of us are stuck in day to day jobs. We work incredibly hard and receive little reward. There is nearly no incentive to work harder. When you work in the field of affiliate marketing, the world is your oyster. You paid by your performance so the harder you work, generally the better of you'll be. When you work as an affiliate, you are working as a representative of another company. However, your reward is directly linked with what you produce. If you're someone who frequently gets good results at work then this could be a great opportunity for you.

Next Affiliate marketing can provide the opportunity to earn money by doing something that you are good at. Those that have a knack for sales and marketing are perfect for affiliate marketing. Those that are creative and used to hard work can also make an excellent living. Your skills will be used to work for you. If you have a natural knack for these kinds of projects then why not have them increase your bank balance and not someone else's? As an affiliate, anything that you do to increase sales or traffic if it is internet based will benefit you and you directly. The company won't get rich while you say poor. You're the one who will reap the rewards.

Finally, Affiliate marketing can get someone started in their own business at nearly no cost or risk to themselves. Many of us would love to work for ourselves. The two main reasons why we don't are money and risk. You need a decent amount of capital to start even a small business. The risk involved is also tremendous with more than half of small businesses failing in the first year. Affiliate marketing can get you started working for yourself. They handle all of the products and advertising and you just concentrate on selling. If yours is an internet based program, you concentrate on increasing traffic. Most of these programs are free or involve very low initial start up costs. You're paid according to how well you do regardless of how the company is performing.

If you have dreamed of working for yourself then affiliate marketing can be your dream come true. You can make money based on your hard work. You are the one rewarded for your efforts, not a boss or a group of shareholders. You don't have to worry about financial risk. The head company will take care of all the detail allowing you to use your skills to the best of your ability. If you're creative, hardworking and want to be your own boss, consider the world of affiliate marketing. Your skills and expertise could be increasing your bank balance, not someone else's.






What Is The Attraction Of A Home Based Affiliate Marketing Business?

Many of us dream of packing our jobs in. we would love to tell our bosses to take this job and shove it. Many of us are frightened of doing what we most desire. The fear of leaving that secure source of income stops most, those who get past that fear that don't have the capital to get a business up and running.

A home business does take money of it is run as a sole proprietorship. However, starting a home based affiliate marketing business is a completely different kettle of fish. Setting up a home based affiliate marketing business is relatively easy and there are several factors that make it very attractive.

One of the most desirable factors is the privilege of being able to work from your own home. Your home is your most comfortable surrounding. Everything you want and need is right there. Is your have small children, a home business is even better. You can work and still be home with the children. You also don't need to worry about commuting and work wardrobes. You can work when you want and schedule your jobs around your other commitments. Working from home does provide people with many wonderful advantages.

A home based affiliate marketing business builds on that even further. A home business, if it is run as a sole proprietorship will need a significant amount of start up money. Even small businesses need a fairly large amount. Most people rely on banks for the financing which puts them at further risks. When you sign on as an affiliate, the risk level drops by about 90 percent. When you sign up as an affiliate, your either selling goods or services on behalf of another company. You are paid according to how well you perform. You don't have to worry about sales targets and making a certain amount every month. The company you work for worries about all of that. You concentrate on selling the goods and services that you want and increasing your earnings.

A home based business that is run as a sole proprietorship has to worry about competition. Unless you really hit upon a niche market you are likely going to have to attract customers away from already established businesses in your area. This can be difficult because customers tend to trust what they know is good. If you do manage to do it you will be creating some bad blood between you and other businesses. By working through a home based affiliate marketing program, you'll be selling products that have already been on the market. You can actually check the salability of these products with the company. If the products you choose are well known and trusted then you won't have a problem attracting customers. This takes the stress off of you.

A home based business that is run as a sole proprietorship can take years to get established. On average, nearly 70 percent of small businesses fail in the first year. Those that do make still have many hurdles to get past. It usually takes 5-7 years to realize any significant profit in a sole proprietorship. During this time the business owners have to continually promote their business just to keep it afloat. A home bases affiliate marketing business is much easier to manage. You will have to work hard to promote yourself but most of the start up work will be dome for you. You'll have your line of products or services and ways to advertise them. You'll also have support from a company representative. They will be on hand to answer questions and offer advice on how to increase your sales. Remember, the better you do the better they do.

Running a business as a sole proprietorship can be extremely rewarding. If your one of the lucky ones that makes it the financial rewards can be tremendous. However, the odds are stacked against you when you take this option. A home based affiliate marketing company minimizes the risk and offers you support when you need it. You will still have to work extremely hard but they rewards will be well worth it.






What You Need to Know About Affiliate Marketing

Well you have finally done it. You have packed in the rubbish job and told your boss exactly what you think. You have taken the plunge and made the decision to begin your own affiliate marketing business. Affiliate marketing can be very lucrative. It provides people with the opportunity to work for themselves with very little risk to them. Those that are sales savvy, good at marketing and are not afraid of a little hard work can often do incredibly well with an affiliate marketing program.

Affiliate marketing sounds easy but you do need to exercise some caution. You want to avoid the affiliate marketing pitfalls that can ruin your business and worse, have you crawling on your hands and knees back to that boss that now knows how you truly feel.

People tend to get excited when they start a new venture. Unfortunately this excitement and eagerness can cause them to miss key things in their agreement. Whenever you sign up for an affiliate marketing program, you will be expected to sign an agreement. The terms and conditions of the agreement for both sides should be outlined. However, if they want to hide something this is where they will put it. It will either be in the small print, so get your magnifying glass out, or they will baffle you with legal language. Either way, you need to read and understand your agreement thoroughly to avoid disappointment and lost earnings.

If you are signing up for a commission based affiliate marketing program then you need to understand how the term revenue is defined. This is one of the biggest pitfalls of the contracts. They may advertise 5-10% commissions but it all fall on how they define revenue. Most affiliate marketing programs will calculate commission on the gross value of the sale. In other words, the amount of money the site will get at the completion of the sale. You may think that this sounds great. However, you need to read this part of the agreement very carfully. The amount of the sale almost always excludes credit card or debit card payment surcharges. They also are likely to exclude payment and delivery charges as well as any gift wrapping or other surcharges. What sounded like a nice commission is soon shrinking before your eyes. Ask these questions specifically before you sign an agreement.

Some affiliate programs are even stricter in their definition of revenue. Your commission may be based on the profit margin of the sold product. For example, if you help sell a book for 20 dollars but the company only makes 10 dollars profit, you'll receive a percentage of 10 dollars not 20. This can make a substantial difference in your earnings. Again, make sure you understand these things and ask specifically what your commission will be based upon. Read your agreement and look out for odd sounding clauses. These could come back to haunt you later.

Something else to beware of when you work on commission is returns. Many affiliate marketing companies only pay commission out on completed sales and then only if the customer keeps the item. If they return the items your commission could be cancelled. To really rub salt in the wounds, you could be billed for the outstanding commission if you do not have sufficient commission credit built up. Make sure you understand this before signing on. You cannot expect a company to pay you a commission on an item that is returned but make sure you understand their return policy. Find out your rights in this situation.

Affiliate marketing can be a great way to earn money. If you have good sales and marketing skills then it can give you the opportunity to out them to good use. You'll be able to work for yourself and not someone who undervalues and does not appreciate them. One needs to consider affiliate marketing carefully. Make sure you understand your agreement and exactly what you will be paid for. You don't want to have to go crawling back to your boss begging for your old job back.






Whey Protein Vs Casein Protein Powder

What are the chances that you drink a protein shake? Well, If you are looking to gain muscle, I'm guessing quite high! Am I right?

Well, that's good…BUT are you also just one of those zombies who buys whey protein powder over all the others, just because all your buddies seem to always talk about it or it seems to be the most popular?

Well it may not be the right supplement for you!

See both casein and whey protein are found in milk, BUT have different properties, which you need at different times! "What are those properties?", I hear you ask. Well let's get cracking with the science bit and I'll explain…don't worry, I'm going to make this really easy and simple for you understand!

Whey Protein Powder

About 20% of the protein found inside milk is whey. Whey is quite simply a fast acting protein where the body can absorb it and use it within 20 to 40 minutes of being taken.

In that short time span, the level of useable protein in your blood will peak very quickly! This does mean, though, that this protein is also utilized very fast too. So after around an hour, you will lose this high, and those protein levels will come crashing down.

So what does this mean for your muscle gain? And where best is whey protein used?...Well before I come to that, lets look quickly at casein protein and compare.

Casein Protein Powder

Casein protein is the rest of the 80% protein found in milk. Unlike whey, It is a slow-acting protein as once consumed, it takes from 3 to 4 hours for your protein blood levels to reach its peak.

The high that we are talking about here is not even close to that of whey protein though. On a scale of 1 to 10, whey protein would be 10 while casein protein would be a low 3. Now, why the heck would you settle for a 3 when you can have 10? Right?

WRONG! See casein protein raises the protein blood levels for near a massive 4 hours, whilst whey protein raises protein blood levels for ONLY an hour. And this property of casein can be really useful to your muscle gain efforts!

So Where Do You Drink Whey Protein Shakes And Where Do You Drink Casein Protein Shakes?

Well, as I've just told you, whey supplements are best for when you require high levels of protein quickly! So this is perfect for pre-and-post workout nutrition! Taking it just before your workout reduces muscle breakdown DURING exercise, whilst a shake after your workout drives protein to your muscle fibers quickly, when they need it the most. This can really give you massive growth fast!

Casein protein supplements, on the other hand, keeps your protein levels relatively high over time. This is great in preventing muscle breakdown during the day and for meal replacement of solid food where you need to be consuming high protein levels!

So Both Protein Powders Play An Important Role

Where whey protein is NOT great (for meal replacement and for protein outside of workout time), casein powder is perfect. Where casein powder is terrible (for in and around your workout), whey protein powder is perfect.





8 Metabolism Boosters for Weight Loss

Your metabolism is your fat loss foundation.

It keeps burning and burning fat 24 hours a day...the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?

Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had.

And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a couple of simple, proven techniques listed below...

Here are 8 possible metabolic boosters and the truth about whether each works.

1) Strength training

Claim: Boosts metabolism up to 10% after a training program


In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.

In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises.

2) Breakfast

Claim: Because it stops your "fasting", it can boost metabolism

True? Maybe yes, maybe no. Your metabolism won't go into
"starvation mode" without breakfast, but it is associated with
successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.

3) Green Tea

Claim: Burns an extra 80 calories per day

True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.

After all, take a look at caffeine. You can find studies that show
it increases metabolism as well. But really, is anyone losing fat
with caffeine? The revolving doors at Starbucks say "No!".

Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.

4) Fat Burners

Claim: Boost your metabolism big time!

See above. Fat burners are simply caffeine pills with a few other
ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.

5) Ice Cold Water with Lemon Juice Squeed into it

Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.

Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.

6) Eating 6 small meals per day

Claim: Boosts metabolism and can help control cholesterol.

True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...

7) Protein

Claim: Burns more calories (uses more calories in digestion than
carbohydrates or fat).


Now I'm not sure if this is significant, but protein also helps
fill you up longer. And that's where the real benefit comes in -
preventing overeating. And if you want details, another study
showed that animal protein results in more energy burned than
vegetable protein.

8- Interval training

Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.

I certainly believe it.

And I do know this. A recent study from Australia found that a
shorter interval program led to more weight loss than a
twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.

Bottom line: Intervals work!

So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.

But that shouldn't be a surprise to anyone. My advice? Add
strength, intervals, mini-meals, and protein to your weight loss
plan and you'll be leaner and warmer thanks to your faster

Turbulence Training was built to boost your metabolism,






6 Pack Abs - The Secret To 6 Pack Abs

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.

The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.

So, what should you be doing with your diet?

First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.

Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.

Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.

So, while you do need to watch it, be sure you are getting some in your diet.

Finally, when it comes to carbohydrate intake  you want to focus most of your carbohydrate intake around the post workout period.


The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.

Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.

If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.

So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.





Why Calories Don't Matter

Myth: I need to burn 300 calories each workout to lose fat.

Truth: Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters. Because of these, millions of men and women now obsess about the number of calories burned per session. You've probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.

Too many people are brainwashed into thinking that if they don't burn 300-500 calories per session, then they won't lose fat. After all, that is what you've been told time and time again in those fluffy fitness/fashion magazines. The problems with this approach to fat loss are numerous. First off, it's difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.

Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn't suffer a reduced metabolic rate.

So what is the solution to burning fat in a faster, more efficient method? The answer is to burn fewer calories in less exercise time, but with a more intense form of exercise.

And the trick to getting better results in this backwards approach? Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets - using the bike preferably or treadmill if you are experienced with it.

Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic disturbance). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.

Now there is one time where you'd want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout's work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.

So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.





Why Distraction Helps Ease Anxiety

In order to quickly move away from generalized anxiety you need to throw yourself 100% into life.

What is needed is to engage regularly in an activity that stimulates you, and holds your complete attention, something in which you can become completely absorbed.

Something that distracts you is a very valuable tool in taking your attention away from the uncomfortable sensation of anxiety that may be lingering in your body.

You see almost everyone with anxiety finds themselves getting a bit obsessed about how they feel at any given moment. The less preoccupied the person is, the more time there is to obsess over anxious sensations.

I am sure you have noticed that when you are doing something you enjoy or that really holds your attention, the less you 'check in' to measure your anxiety level.

Quite simply, the more you engage with life the less stagnant and anxious you will feel.

Some of the possible activities that interest you could be:

Gardening, playing a musical instrument, sport, or simply having a good conversation with a friend. The idea here is to find something that you can repeat on a regular basis that you enjoy doing or that at very least holds your attention.

If you find you have too much time on your hands and are having problems coming up with something you could do then I recommend you volunteer in a local voluntary scheme. It could be anything from helping the elderly, looking after animals or environmental conservation.

If you can spare even one or two hours a week for such work, not only will you feel your self-esteem improve, but it will help shake off any lingering feelings of isolation or loneliness which are so often accompanied by anxiety.

One thing you can be certain of is that there is some organization near you crying out for a volunteer just like you to assist them with their work.

The art of distraction has always been used to help people refocus and avoid concentrating on whatever physical or emotional discomfort the person is going through. It may just be the caring friend who invites their recently heart broken roommate out on the town to have some fun.

Dentists and doctors use distraction techniques frequently to distract the patient from a physical discomfort they may be experiencing, by giving them something else to focus on (usually the bill).

The purpose of using distraction, for people who want to live anxiety free, is to have new experiences that take the person's mind off the anxious feelings they have been experiencing.

If you imagine that all the fearful anxious thoughts that go through your mind are like a roll of film being run through a film projector (your mind) and out into your life. Concentrating on some activity immediately cuts the film and brings you directly into the here and now.

When you are fully engaged with life there is no room for any anxiety disorder. This mental space you create enables both your body and mind time to become less sensitized to the anxiety.

By doing something you enjoy and feel you are good at, helps build new competencies. You are saying to yourself that the anxiety path is not one you want to travel down anymore and that you will put your focus elsewhere.

The more time you give to following these rewarding pursuits, the easier it is for your body to relax and return to a natural state of peace.

Combine this with my ONE MOVE technique and people often look back weeks later and wonder if it was really them who was so anxious all the time. Note, it normally takes a few weeks to reduce feelings of general anxiety. That is the standard amount of time to come back to feeling more yourself.

Let me remind you that I am here to work with you if you want to learn more about my course and the One Move technique which has turned so many peoples lives around.

I'm so confident that my program will help you conquer your anxiety, that I offer a 8 week trial. If you do not benefit from the course you can have your money refunded immediately.

Here is an example of how the course has helped others.

Hi there. Just a quick note to say thank-you. I've struggled with panic attacks for the past 31 years. I'm very happy that I kept looking! More than happy actually – my life is changing daily as it all comes back together again.

Thanks again, R Edington


"Thank you, I just read this book and already I feel more confident. I've read and bought other panic solutions and this one finally taught me how to accept the anxiety and panic in a way I could understand. I wish I'd known about this when I was a teen-ager. Anyway I feel better just knowing about this technique. Thank you again for caring about people.

P.S. I can't believe this valuable information costs so little, I bought one program for almost $300.00
R. J – .Woodbridge, Suffolk.


…I encourage you to take a chance with this course. As a former sufferer I would not pretend to have a solution if I did not honestly believe it could be of great benefit to you.

Together we can get you truly panic free.

P.S. Additional bonus- I am currently offering an opportunity to people who purchase the program this month, to have free one to one sessions with me so that I can ensure you get the results you need. All I ask is that should you feel the course has been of tremendous benefit to you that I add you to a database I am currently updating of success stories.

I hope this information has been helpful to you.





8 Sure-Fire Mental Techniques For Blocking Out Training Discomfort

Let's face it; intense weight training is no easy task.

It's no secret that if you want to see dramatic results in both muscle size and strength, you must be willing to push yourself to the limit every time you enter the gym.

This is one of the biggest reasons why most people don't see the muscle-building results they desire; they just plain don't train hard enough. And why don't they? Here's why…

It's painful. It's uncomfortable. It's downright gut wrenching.

Too bad, so sad, my friend, because if you want real muscle gains then you'll have to rise above and conquer the natural feeling of pain that is associated with intense sessions in the gym.

Luckily there are a few special techniques you can use to "mentally numb" these feelings and to blast through the pain barriers that separate you from the gains you deserve. Give some of the following methods a try and I think you'll be pleased with the results...

1) Life-Threatening Situations

In the middle of your set, transport yourself to a life-or-death situation where your life or someone else's life depends on your ability to move the weight. For example, when performing chin-ups you could pretend that you are hanging from a cliff, or while deadlifting you could imagine that you are rescuing someone who is trapped underneath a car.

2) Magnetic Force

Pretend that the weights you are using are powerful magnets that are being attracted in the opposite direction. If you're performing a bench press, imagine that the bar is a magnet being attracted to the ceiling.

3) Envision Your Muscles

Remember that your purpose in the gym is to break down your muscle fibers in order to trigger an adaptive response from your body. While performing your sets, visualize what is happening inside of your muscle tissue. Imagine the fibers tearing and being engorged with blood and nutrients and realize that these processes will equate to muscular growth.

4) Have Someone Watch You

I'm not talking about using a spotter here, I'm simply talking about having a friend or training partner watch you perform your set. We usually tend to push ourselves harder when we know that someone is watching.

5) Positive/Negative Force

For pushing exercises, imagine that you are moving something negative away from yourself. You can associate anything with this: someone you don't like, a negative emotion or something material. For pulling exercises, imagine that you are bringing something positive towards yourself. It could be money, someone you love or a positive feeling.

6) Set Ridiculous Goals

If you need to perform 7 reps on a given set, imagine that your goal is to perform 100. Don't just tell yourself this; believe it. As you begin to perform your set, truly convince yourself that you will perform 100 reps.

7) Close Your Eyes

This should only be applied on certain exercises that are very simple to perform. You definitely wouldn't want to employ this technique when squatting or deadlifting. On other, simpler exercises, try closing your eyes. This will block out all of your visual stimuli and will allow you to focus 100% on performing the exercise.

8) Pretend It's Someone Else's Pain

Training to failure is physically discomforting. While you are approaching muscular failure, pretend that the pain you are experiencing is also being felt by someone that you dislike. The harder you push, the more pain you will transfer to them. It may seem like a cold-blooded technique, but it works.

If you're ready to put these techniques to use in the gym,  I'll teach you several more of these psychological strategies and will provide you with a step-by-step workout plan that you can follow.





Why Inadequate Rest Between Sets Will Murder Your Muscle Gains

Bobby finishes a hard, focused set of barbell squats and re-racks the weight. His legs are wobbly, his heart is racing and he feels light headed as he takes a big swig from his water bottle. He looks down at his watch and presses the "start" button to begin counting down backwards from 2 minutes.

Bobby read that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Once that watch beeps at the 2 minute mark, he'll be back in the squat rack to perform another set.

He stands up tall and paces around trying to catch his breath in preparation for his next battle with the weights.


2 minutes is up. His legs still feel weak, his heart still beats frantically and he doesn't quite feel 100%, but that watch beeped and that means his time is up. He must perform his next set regardless of how he feels.

He unracks the weight and squats down. His legs still burn and he wishes that he could have had more time to prepare for this set. He puts forth a mediocre effort, re-racks the bar, and sets his watch for another 2 minutes.

Bobby, just like a ton of other aspiring lifters in the gym, is making a deadly, critical mistake.

By having a set rest interval between sets, he is forcing his body to train at an effort level that is far less than his maximum potential and is severely sacrificing the amount of muscle growth he can ultimately stimulate because of this.

Muscles grow because of an adaptive response to stress. You lift X amount of weight for Y number of reps, and your body adapts to this level of stress. In order to see continual gains in muscle size, you must continually force X and Y to higher and higher levels.

In other words, building muscle is all about progression in both weight and reps. It is about lifting as much weight as you possibly can for the greatest number of reps that you possibly can (within a given rep range of course) and then continually striving to improve.

Because of this, you must always go into every single set of every single workout at your maximum strength potential. By sacrificing the amount of weight you can lift, you sacrifice the amount of muscle you can build. And there is no worse way to make this sacrifice than by not providing your body with enough rest between sets.

Throw out your stopwatch and forget about looking at the clock.

You should only begin your next set when you feel that you can perform it with 100% of your strength potential. A stopwatch cannot tell you when that time has arrived; only you can by listening to your body and relying on your own instincts.

The set rest period theory is also highly flawed because it does not take into account the fact that certain exercises tax the body much more heavily than others and therefore require more rest between them.

A deadlift and a tricep pressdown aren't exactly in the same boat here. After a heavy set of deadlifts to failure I'll usually be resting for at least 5 minutes, often even more. A set of tricep pressdowns is obviously not as taxing and may only require a rest period of 2.5 minutes for me to feel fully recovered.

Go on your instincts and only perform your next set when you feel that you can do so with 100% of your strength. Implementing just this one training technique can have a drastic effect on your muscle size and strength gains.

What about proper rep ranges? Workout length? Exercise selection and layout? For more details on proper workout structure make sure to . Most people are dead-wrong in the way that they perform their workouts, and I can help you to clear up the confusion once and for all.





The Critical Importance Of A Proper Weightlifting Warmup

One of the most costly mistakes that I see in the gym week in and week out is that the majority of lifters fail to recognize the importance of a proper warmup.

Some lifters perform a wimpy, worthless warmup that consists of 1 set of 20 reps using the weight of the bar, and others neglect the warmup process altogether.

There are two main reasons why a proper warmup will serve you well both in the short and long term...

1) A proper warmup will increase the amount of weight that you are able to lift during your actual workout, thereby maximizing muscle stimulation and growth.

2) A proper warmup will greatly decrease your chances of injury.

Now I don't know about you, but to me that looks like two perfectly good reasons to spend a simple 15-20 minutes before each workout properly warming up.

Don't you agree?

Good, now let me explain what a proper warm-up should consist of...

The first component of a proper warmup consists of 5 minutes of light cardiovascular activity. You can choose any basic piece of cardio equipment to perform this such as a recumbent bike, rowing machine or treadmill.

This basic cardio warmup will increase your body's core temperature, stimulate your heart and lungs and will also lubricate your joints by increasing the secretion of synovial fluid.

As you perform this 5 minute cardio warmup, envision the workout that you will soon be performing. Focus on mentally preparing yourself for the battle that lies ahead and accept that you will soon be putting forth a maximal effort.

It's crucial that you prepare both your mind and body for your workouts, since your mental attitude plays such a vital role in your success.

Once your 5 minutes is up, you can move into the next and final component of the warmup process. In this section you will be performing 5 warmup sets using the first major compound exercise of your workout.

For example, if you were training legs and squats were your main exercise, then you would perform 5 warmup sets for squats. The goal here is to start by using a very light weight with high repetitions and gradually increase the resistance while lowering the repetitions.

However, the most crucial aspect of these 5 warmup sets is this:


Remember, this is merely a warmup that is designed to increase blood flow to the muscles and surrounding connective tissue. Its purpose is also to increase the amount of weight you will be able to lift on your muscle-building sets by preparing your mind and body for the heavy weights to come.

If you fatigue your muscles during these sets then you are completely destroying their entire purpose. Here is a basic formula you can follow when calculating how much weight to use and how many reps to perform on your warmups.

The percentage given is in relation to the weight that you will use for your muscle-building set. If you were planning on squatting 200 pounds, then the first set should be performed with 100 pounds for 10 reps as you can see below.

Set 1: 50% x 10 reps
Set 2: 60% x 6 reps
Set 3: 70% x 4 reps
Set 4: 80% x 3 reps
Set 5: 90% x 1 rep

Once you've completed these 5 basic sets you can move right into your actual workout.

Do not underestimate the importance of this warmup process!

It will go a long way in keeping you injury free and in preparing your body for those grueling workouts. It only takes about 15-20 minutes to perform and the benefits will far outweigh the costs.

If you're looking for more insight into the proper methods for structuring an effective muscle-building workout,  You can gain instant access to a full step-by-step 26-week workout plan that has been used successfully by thousands of people from all over the world.





Where Does the Weight Gained Appear While Pregnant?

Gaining weight is an essential part of the pregnancy. Don't be afraid to gain more weight than you might have in your entire life, because that's exactly what you will need, depending on your weight before the pregnancy.

A pregnant woman needs to gain extra weight for the proper nourishment and development of the baby. The body needs to store fat that are important for the delivery and breast feeding. But the mother-to-be also needs to pay attention to the fact that becoming overweight does not mean even better nourishment of the baby. In fact, it might result in the opposite. Being overweight may present complications during the delivery. And the diet the mother consumes should also be a healthy one, with all the minerals and proteins, and should be taken in proper amounts.

Generally, a woman expecting a child must (or will) gain around 26-28 pounds. While, a woman expecting two babies (twins) will need to gain approximately 10 to 15 pounds more than a woman expecting a single child. The total baby weight comprises of several tissues that develop to support the birth of the child. Normally, the proportion of the baby itself to the overall baby weight will be around 8 pounds. Other things that contribute to the baby weight include the placenta, which adds 2 to 3 pounds; the amniotic fluid adds another 2 to 3 pounds to the mother; the blood needed for the child weighs around 4 pounds; the breast tissue contributes 2 to 3 pounds to the total baby weight; 2 to 5 pounds by the uterus, and around 5-9 pounds are added by the fat stores.

The baby weight that a woman gains, is gained in stages. In the first trimester, the mother-to-be will gain around 2 to 4 pounds, after which she will gain 1 pound every week till the day of the delivery. Women think that they will need to eat a lot more during their pregnancies, but it's not true. To gain the appropriate baby weight the mother-to-be need only consume 100 to 300 calories more than they would every day. But most women over indulge themselves and consume around 500 to 1000 calories daily. This over eating leads to gaining more weight than is necessary.

The next question that might arise in the minds of the pregnant women is that where does the extra weight that they might gain appear? There are places in which it is normal to find the new weight appearing, such as on your hips, thighs, buttocks, stomach and chest. If the weight gain appears in other places then you should probably watch the foods that you are eating and start counting your calories or performing some baby-safe exercises.

If you consume more calories than are needed, they will turn into body fat and start storing up in places or areas of the body that aren't typical during a pregnancy. But if you're consuming the correct amount of calories, the typical areas where your weight is most likely to appear are on your hips, upper thighs, the butt, breasts and of course the stomach. Sometimes you may even gain a little weight in your arms, but women are still able to maintain a great upper body.





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