The Perfect Routine No Matter How Many Days You Train

man working out at gymDo you even know what it takes to get great results? In order to achieve the best body you can there needs to be some sort of routine. Nobody goes to the gym every few months and has big muscles. Unfortunately, effort is required. The best thing you can do is stick to something for at least 12 weeks and you might see some decent results.

Before you decide what kind of training plan you’ll do, first you must decide how many days per week you can train. Once you know what kind of commitment you’re going to put in you can get started. Although you can do the same exercises, they need to be done in a different order. Take a look below and choose the best one for you.

Taking it easy

If you only go two days per week you won’t progress at a fast speed. Maybe you don’t want to. If you’re happy to just be making gradual progress that’s fine. Nobody is forcing you to go more. You only have two days and you need to train your whole body at least twice. Working each muscle group twice per week is the minimum you can expect to do for anything noticeable.

That means you will need to do a full body split. In case the name doesn’t make it obvious, this means doing an exercise for each part of the body. Only one, though. You have a lot of muscle groups and it’s best to keep your workout to less than 60 minutes. Perform the same exercises twice per week and keep the same routine for 12 weeks before you think about changing.

Now you’re talking

Taking it up to 3 times per week is where you are really going to start seeing results. Remember that this will work best if you leave a day in between each session. It’s not vital, but it’s still important to give the body adequate rest. Especially if you are training really hard, which you will be anyway because you want to make huge strides towards that Greek body of yours.

This is where a split comes into play. It gets its name because you are splitting the body down into sections and training each one individually. One day you will train legs, the next day back, and finally ending with chest. You can add your arms onto the end of chest and back day. Pick out about 4 exercises maximum for each body part.

Going to the extremes

Some people really want to push it as far as they can go. Either that or they’re just bored at night and have nothing else to do. It doesn’t matter. If you want to go 4 times a week it’s only going to speed up results. If you do choose this path, stick 2 days together each time. So you can train Monday and Tuesday, then again Thursday and Friday.

The easiest way to break this one down is by splitting your body in half. It’s called an upper/lower split. One day you train your lower half, the next day upper half. It still means you’re going to be training each half of your body twice per week, which is what you want. Like before, pick about 4 exercises each time you go to the gym. Maybe stick an abs exercise on the end of each session to get ready for the beach.

Free Gifts With Purchase: How To Get Your Money’s Worth

It’s that time of year when it seems like every cosmetic line is promising you something for free. And of course they’re called free gifts, so we desperately want them. But before you reach for that credit card, here are a few tips to help you get the most for your money.

Be Sure it’s Worth the Purchase

There’s always a minimum purchase price – and it’s almost certainly more than you were planning to spend – so be sure that the free gift is worth it. If you’re getting sample sizes of products you already use or, better yet, products you’ve been meaning to try, then it’s a good deal. You’re getting cosmetics you would have eventually bought anyway – for free. And if you find that you don’t love that new shade you’ve been eyeing after all or your skin doesn’t respond well to that new miracle cream, your pocketbook is no worse for wear.

However, if all you’re walking away with another free cosmetics case, take a moment to consider whether or not you need it (or at least whether or not you really want it). Depending on what the complimentary item is, you might also want to take a look at how it’s made (they’re giving it away for free, remember). More than one cosmetic company has endured some bad press for giving away free gifts that broke or fell apart quickly and easily. Also, be conscious of the product that earns you the freebies but costs you money. Many companies offer a refillable compact that seems like a good buy until they change the shape of the insert leaving you with nothing but a drawer full of useless shades of free lipstick and an empty compact.

Maximize your Exposure to the Freebies

Chances are that more than one store within a reasonable driving distance of your home or office carries your favorite line. In fact, there are probably five or more cosmetic counters in your area that carry the products you use. Find these places, get on their mailing lists and sign up for their email alerts. With promotions going on frequently – especially during the holiday season – this strategy can really pay off. With just a little research on your part, you can maximize your chance of hitting a giveaway day from your favorite line.

You can also read Serving Vegetables in the Best Paleo Diet Way.

If you’re especially savvy and you time it right, you might just be able to ride the wave of giveaways. For example, buy a cleanser, and get samples of mascara, blush, and eyeshadow (and maybe that nifty makeup bag too). It’s possible – probable even – that by the time those samples run out, another store in your area (or even the same store) will be giving away another round of mascara, eyeshadow, and blush, with the purchase of a different product or simply with another minimum purchase. Be aware, this method of stocking your makeup case is for the brave. You never know which free shade you’ll be wearing next.

Free stuff is fun, no doubt about it. So shop smart and enjoy!

Serving Vegetables in the Best Paleo Diet Way

Vegetables are considered important components of the Paleo diet. However, preparing and serving them in the same way for breakfast, lunch and dinner can grow boring over time.

There is also the concern of how one can best retain flavor and nutrients. When vegetables are not prepared and cooked properly, the vitamins, enzymes and nutrients can all go to waste and you stand to lose its valuable benefits.

Common Issues of Cooking Vegetables

  • The Problem with Boiling Vegetables

According to the 2007 British study, boiling vegetables has been found to be particularly harmful in the preparation and cooking of fresh vegetables, especially for cruciferous vegetables such as cabbages, Brussels sprouts and broccoli.

In the study, it was found that approximately 90 percent of the antioxidant content was lost after the vegetables were subjected to a boiling process. The flavonoids and glucosinolates were also found to be significantly diminished. Both are essential compounds that were found to have critical roles in reducing the risks of cancer.

  • Microwaving Vegetables Can ‘Zap’ Nutrients

Another common and convenient form of preparing vegetables is using the microwave. This cooking method is also not recommended as it can effectively get rid of its healthy components, especially if it has been placed into water prior to microwaving. In a Portuguese study, it was found that nutrients of broccoli were diminished by as much as 74 to 97 percent.

Tips on Vegetable Preparation

  • Only cook vegetables at the shortest possible time to serve them crispy and tender.
  • The best and recommended methods of vegetable preparation are by steaming and stir frying.
  • Be sure to cover the vegetables when cooking in a pot in order to prevent the nutrients from escaping.
  • It is generally best to cook your vegetables whole and unpeeled since the most number of nutrients and vitamins are found just beneath the surface levels.
  • Make use of the nutrient-packed liquid produced when preparing soups, sauces and stews.
  • Cook your vegetables close your scheduled serving time.
  • Reduce settings to low heat when cooking vegetables in order to best retain their nutritional value.

Vegetable Cooking and Serving Ideas

There are a number of ways to prepare vegetables the healthier way. Here are some ideas and suggestions:

  • Roasted

This is one of the easiest ways to prepare vegetables, especially if you are roasting meat.  The recommended technique to line your veggies on a baking sheet and drizzling it lightly with olive oil, a bit of salt and pepper. Bake the vegetables in 375 to 400 degrees for 15 to 20 minutes. Vegetables that are best served roasted include cauliflower, asparagus, squashes and onions.

  • Grilled

Every now and then, organizing a weekend family barbeque is a wonderful opportunity to catch up and bond. Just like roasting, lightly toss your vegetable in olive. Oil. This will help the vegetables brown attractively and prevent them from sticking too much. Great vegetables for grilling include onions, peppers, eggplants, onions and zucchini.

  • Stir Fry

This is one of the healthiest methods of preparing vegetables. You simply need a hot pan and some oil. Before you place your vegetables into the pan, make sure it’s already hot. Simply lightly toss the vegetables to avoid bruising them. Vegetables that are particularly great served stir-fried include broccoli, cabbage and carrots.

  • Sauteed

Sauteed vegetables call for heating them in pan without allowing them to wilt, just soft enough for easy digestion. This cooking method is very similar to stir fry, although it doesn’t require as much cooking action. Among the well-loved sautéed vegetables include tomatoes, peppers, zucchinis and onions.

  • Steamed

The best way to preserve the flavors and beautiful colors of your vegetables is through steaming them. Use a steaming tray for best results. Highly recommended vegetables for steaming include carrots, broccoli, parsnips and cauliflower.

  • Raw

You don’t really need to cook your vegetables as you can easily consume them raw. This is the best and most natural way to preserve their flavors. Along the great vegetables that are best eaten raw include carrots, peppers, tomatoes and celery.

Don’t be afraid of experimenting and trying out different vegetable recipes. You may also want to learn a new recipe once a week to slowly build up your cooking repertoire.

Mixing Weights & Cardio: Maximize Your Fat-Burning Potential

fitnessLet’s be honest, the reason most of us join the gym – and the reason most of us keep going – is to burn fat. We try to eat healthy, but stress, bad eating habits or – worst of all – the convenience of less-than healthy alternatives keep us reliant on exercise to keep the pounds away.

We’re motivated to go to the gym. We’re even motivated to work out once we get there. But we don’t want to spend our entire day (or night) on the treadmill or in the spinning class. How do we get the biggest bang for our buck as the saying goes?

The answer is easier than you may have thought: mix up your routine.

Your body is designed to react to the stresses and strains it is put through and to become stronger as a result – basically to keep the next stressful even from hurting so much. You can see that in your muscles when you lift weights – what hurt a few weeks ago is now bearable. And you can see it in your cardio workouts as well – where you would have had to stop last month is just a mile marker today.

Your body learns. It’s not lazy, but it’s not stupid either. If it can expend less energy for the same result than it will. Our job is to keep one step ahead of our bodies – so that we keep exerting the maximum effort and burning the maximum amount of fat possible. But how can we do this?

By mixing weight training with our cardio. We know that a 30 minute cardio workout (stepping, climbing, running, aerobics) burns roughly twice the amount of calories that the same amount of time spent lifting weights, so why not just double up on the cardio time?

The answer is that strength training – either with free weights or with machines requires more effort than cardio, although for much shorter time periods. You exert a much higher percentage of energy to lift a weight over your head than you do in running a few steps. And by exerting large amounts of energy regularly over the course of your workout, you can elevate the overall fat-burning effectiveness of your exercises.

For instance, when your body exerts more than a 75% effort in doing anything, it has to call on more than simply carbohydrates to fuel the repeated effort. This means your body hits your fat cells for energy too. Whereas running at a good pace may not equal a 75% effort, lifting a heavy enough weight over your head will. And once your body has tapped into your fat stores for energy, you can keep it coming back for more by keeping your heart rate up (with cardio) and your effort percentage up (with strength training).

Most trainers recommend a circuit-style training program to maximize this fat-burning potential. In a typical circuit, you will warm up with 20 minutes or more of cardio and then alternate different cardio exercises with different strength exercises. The result is you keep your body reliant on burning fat for fuel and you keep it guessing so it can’t streamline the process.

So the next time you’re in the gym, don’t fall into you normal routine. Mix it up and keep your body guessing – all the way to your skinny jeans!

Read more: Find An Exercise Class That Fits What You Want

Causes for Tension Headaches and Ways to Alleviate Them

Tension HeadachesIf you have never had a tension headache, then you should consider yourself very lucky. Unfortunately, most people are not as lucky as those who do not suffer from this oftentimes debilitating condition. Tension headaches have the potential to not only ruin a person’s day, but to actually end their day altogether.

The most extreme version of a tension headache is known as a migraine, and they can last for hours and hours on end. In some instances, medication does not even work, and the person just has to deal with the intense pain for as long as it lasts, and can only hope that it goes away as soon as humanly possible.

The reasons for tension headaches can vary from person to person and can range from physiological reasons to outside stressor reasons. It is a difficult thing to avoid because most people have no idea what causes their tension headaches, or what they can even do to relieve those headaches. But, perhaps just having a better understanding and education about some of the most common reasons behind tension headaches and most common treatments can help you figure out ways to deter your tension headaches in the future.

The Causes

Lack of sleep: Many people do not get enough sleep at night, and this is the prime reason why tension headaches happen to 30 to 80% of all people throughout the world.

Poor posture: That’s right, all those times your mother told you to stand up or sit up straight were for good reason. By improving your posture, you will relieve tension headaches.

Get de-stressed: People these days just get way stressed out. It is key to take a load off every once in awhile and take it easy. I know, most of the time it is very difficult to do this, but it is very important and should not be put by the wayside.

Hunger: Eat when you are hungry, but do not ever eat just because you are stressed.

The Cures

Relax your eyes: The eyes tend to be the focal point of tension headaches, so relieving your eyes will help a lot with the treatment of tension headaches. Eye fatigue tends to be the most common reason for tension headaches, due to the increased amount of time people spend straining their eyes with computer screens and things like that.

Massage: Giving yourself massage, or having someone give you a massage will do a lot for the treatment of tension headaches. The temples, shoulders and neck are the prime hot spots, and these will help relieve the symptoms or tension headaches.

Hot or cold: By applying either heat or cold to your face, you can relieve some of the most problematic symptoms associated with tension headaches. The forehead and the back of the neck are usually the best places to do this, but it varies from person to person.

Read more: Tips For Choosing The Right Thermometer For Your Child

Tips For Choosing The Right Thermometer For Your Child

baby thermometerThe check fever with thermometer plays an important role in not only telling what temperature your child or baby has, it also lets you know how serious their condition is or if they’re even sick to begin with. However, what you may not have thought of is that there are a variety of thermometers out there and not just any kind should be used on your baby or child. Regardless of how old your child or children are, it is important to know which types of thermometers should be used with certain age groups.

Just as there are various types of thermometers, there are various areas where you can take your child’s temperature: the armpit, mouth, ear, and rectum are the main areas. Each type of thermometer is meant for one or more of these areas.

No matter what thermometer you get, make sure you stick it in the right place! If you have more than one child, you may want to stick to just one thermometer to make things easier and in that case, you’ll be fine with a regular digital thermometer that can be used under the armpit, in the mouth or ear. However, to cover all your bases, you may want a digital ear thermometer, and/or a pacifier thermometer (for babies) in addition to your main thermometer.

The best way to find out what kind of thermometer to use is to go by your child’s age. For newborns up to three months of age, a regular digital thermometer should be used in the rectal area to get an accurate reading.

Be sure to lubricate the tip of the digital thermometer with petroleum jelly. Only put the thermometer one inch inside of your baby’s rectum (he/she should be lying comfortably on his/her back with the thighs up). Make sure to keep it in place until the digital thermometer beeps. For babies from three months up to four years of age, parents can use a digital ear or pacifier thermometer. Read the instructions thoroughly for these types of thermometers. However, you can also safely use a regular digital thermometer in the armpit or rectum.

Parents of children four years of age and older can use a digital thermometer under the tongue for an accurate reading. However, if your child is too sick or congested to breathe, avoid taking their temperature under their tongue and instead put the digital thermometer under their armpit or in the rectal area. Digital ear thermometers are also ideal for a child that is too sick to take an oral temperature reading.

Each time you use the thermometer, make sure you are following the directions exactly or else you won’t get a good reading. For mild fevers, it’s okay to give your child Tylenol if they are up to six months of age. Children older than six months can be given Ibuprofen. Aspirin should not be given to anyone under 18 years of age. You may want to contact your doctor if your child exhibits the following temperature readings based on their age: 100.4 F or higher (3 months and younger), 102 F or higher (3 months and older and is lethargic, irritable, or uncomfortable), and 102 F or higher (older than 3 months and does not respond to over-the-counter medication).

Read more: Causes for Tension Headaches and Ways to Alleviate Them

Find An Exercise Class That Fits What You Want

Exercise ClassMaking the decision to join a gym is an important one. Not all gyms are the same and if you want to stay motivated and reach your fitness goals, it is vital that you choose wisely. But keep in mind that the decision making process doesn’t end after you’ve gotten your membership activated. Picking the ideal exercise class is another decision you’ll have to deal with but it doesn’t have to be complicated as long as you stick to a program that is tailored towards your tastes.

One of the biggest and most common mistakes newbies make when it comes to exercise classes is picking one at random and just going with the flow – you can read on birthorderplus. If you have fitness goals that you want to reach, your best bet is to take a step back and find out exactly what you want from an exercise class and if that particular program is available to you at your local gym.

Because of the rise in numbers of people becoming more health-oriented, many gyms have developed a slew of exercise classes that involve everything from step aerobics to yoga and power cycling. Instead of looking at the list of classes available and picking one at random, plan ahead and pick a class that was made for you.

What does that mean exactly? For one thing, the exercise class you sign up for at the gym should be convenient and work with your schedule. Don’t pick an aerobics class that is early in the mornings if you work late at night or aren’t a morning person. Being able to make it to class on time and staying from beginning to end will increase your chances of success and getting the end results you want.

Not sure what kind of exercise class you can handle? If you’re a first time gym goer you’ll more than likely want to stick to beginner or intermediate level classes. It is also a good idea to think about your personality. Are you a super active person by nature or do you prefer to take things slow? Are you looking for a challenge or simply want to try something new?

These factors will all point you towards the appropriate exercise class at your gym. For example, if you’re a high energy person that loves to push themselves to the limit, try signing up for an exercise class that involves a sport like kickboxing. Or if you’d rather mellow out while improving your strength and tone, opt for a slower-paced yoga class.

According to comfort should also be another determining factor when choosing classes. Sit in on an exercise class and see how it’s run. Be observant: how does the instructor interact with the people in the class? Are the other gym goers in the class friendly, talkative or do they stay focused on what they’re doing? Regardless of what kind of class you end up joining, it should provide an atmosphere where you aren’t afraid to give it your all and push yourself.

Read more: Mixing Weights & Cardio: Maximize Your Fat-Burning Potential

Blackheads Home Remedies – How To Be Healthy Reference!

BlackheadsAcne skin disorder is known to be very common to most people. Well, this particular skin disorder is characterized by inflammation of the skin as a result of dirt and bacteria clogging on the skin pores. Acne is known to display itself in a number of ways. The forms in which acne exhibits itself are determined by the percentage of the skin pores clogged by bacteria and dirt.

The variation in the manner in which acne exhibits itself has resulted into several acne conditions. Such conditions consist of: whiteheads, blackheads, papules, pustules or pimples, and so on. Nevertheless, the aim of this article is to discuss blackheads. Blackheads are very much treatable as well as controlled. The best way to treat blackheads is by using blackheads home remedies.

The best way to understand and appreciate the effectiveness of blackheads home remedies is by going through the formation of blackheads. Blackheads form when the skin pores are partially clogged by bacteria and dirt. The portion of the blackheads exposed to air releases the skin pigmentation which reacts with air to form the black spots, hence called blackheads.

The most ideal thing about blackheads is that they form mostly on oily skin. So, each and every blackheads home remedy has to be formulated in such a way that it will eliminate the oiliness of the skin. The following are some of the most outstanding home remedies that can promote the elimination of excess oil as well as treat blackheads acne.

Obtain a sample of coriander juice and a sample of turmeric powder. Then mix one tablespoon of coriander juice and half tablespoon of turmeric powder on a small bowl. Use the resulting mixture on the blackheads. Moreover, this remedy is also effective on pimple. The mixture is supposed to be applied overnight on the affected parts and then washed at morning. One is supposed to apply the mixture daily for quick and better results.

Access one tablespoon of lime juice and one tablespoon of cinnamon powder. Combine them to form a mixture. The mixture is supposed to be applied on the blackheads overnight and rinse in the morning. The medication needs to be observed for at least a couple of weeks.

Come up with a mixture of almond powder and rose water. Then have the resulting mixture rubbed gently onto the blackheads. It is recommended that you leave the remedy on the affected areas for at least fifteen minutes before washing it off.

Formulate a mixture of powdered radish seeds and a sample of water. Then have the mixture gently applied on the affected parts. Make sure you rinse after a while.

Obtain warm honey accompanied by sugar and apply the combination on your skin, concentrating on the affected areas. Moreover, this one of the simplest blackheads home remedy that can also be used as homemade facial scrubber.

The sample remedies are among some of the best homemade remedies for blackheads. However, you can still combine other substances to get simple and effective remedies and scrubbers.

Read more: Acne Treatment And The Commonly Asked Questions

Does Meladerm Cream Works On Acne Treatment?

boy with acneIf you are suffering from acne it can make life a bit unbearable. This is especially true if you have chronic acne that never seems to go away.

Buy we have a great solution for everybody. This is Meladerm skin lightening cream from Civant skincare company.

Before we go with Meladerm review, below are some of the more frequently asked questions about acne.

What is the Main Cause of Acne?

Acne tends to be caused by changes in hormones. These changes encourage more sweat to be produced and the sweat glands then become blocked. Acne tends to get even worse when bacteria starts to build up in the blocked sweat glands. Also eating spicy food can cause acne. That’s why if you have this problem, you should avoid mexican food near me.

Will Acne Only Happen to People Going Through Puberty?

No, adults can get acne as well. A lot of pregnant women will suffer from acne.

Can Acne be caused by Stress?

Because stress can be a leading factor in many different illnesses, it is hardly surprising that it can also lead to acne. Very high levels of stress can cause hormonal changes. This leads to increase in sweat production and clogged pores. It is therefore important to become better at managing stress. Learning meditation, yoga, or some other relaxation technique can help.

Why won’t Acne Cream Cure Me?

Acne creams – like Meladerm – can work very well for mild acne but if you have a severe case these creams might not be sufficient to do the job. You should think about going to see your doctor or making an appointment with a dermatologist if you are having this problem. There are a number of other creams available that are much stronger and which will more than likely work for you but you cannot buy them over the counter; you have to get a prescription from a doctor.

Does Acne Go Away If You Stay in the Sun?

There are many people who claim that spending time in the sun helps their acne. There is no research to back up these claims, but it does seem to have some effect. It could be that stress levels are reduced when you spend time in the sun and this is what causes the problems with the skin to lessen.

Meladerm Cream for Acne Treatment

meladerm price

This product is great for treating acne. We recommend to buy Meladerm cream at the official website.

The price of Meladerm? Not so expensive like most pimples remedies on the market.

Read more: Blackheads Home Remedies – How To Be Healthy Reference!