Thursday, November 21, 2019

Marketing Strategies to Make Money Online with Affiliate Programs!

Marketing Strategies to Make Money Online with Affiliate Programs!



 The first strategy to make money online is building a list.  

This strategy is the most important step to continue tomake money long term. If you do not already have some type of autorepondersystem you need to get one. Don’t be cheap here either because your entirebusiness will hinge on this one piece of software. 

 You can build your list many different ways. You can buyleads from reputable list building companies and get them into yourautoresponder. Most good list building companies will have an option to send anemail to your autoresponder so you don’t have to manually input the lead’sinformation. 

 Another effective way of building your list is from thetraffic that visits your website. This step, which is probably the most effective,does require you to have a website in order to implement an opt-in list form. Of course if your Affiliate program does offer a list management service thenyou can send traffic to the affiliate URL, but I don’t recommend it as you willusually not be able to email the entire list with special offers. 

To make the most of your opt-in form and get the mostsignups, you should place it in your sales page text. It should bestrategically located in the sales text after you present a problem. The titleof your autoresponder email series should address the problem by offering asolution. In the example below we will assume that I am selling a hostingpackage and I want opt-in subscribers to my email course for back-end sales. 

Example: You can use the pre-built websites or build yourown. Many people think that building a website is hard, but I can show you howeasy it really is. Take my 10 day email course “Build a Website with Ease”[signup form here].  


The second Blog strategy to make money online is driving traffic to your website.

When I say traffic, I don’t just mean any old traffic, Imean targeted traffic, people who are motivated and ready to buy can and willmake you money. You can use programs and techniques such as Google Adwords,bloging, article writing and linking to drive targeted traffic to your website. GoogleAdwords is a resource offered by Google in which you can payfor your site to be show when certain keywords are queried in their searchengine. 

The secret to using Adwords is not to bid high on popular keywords. Instead,what you do is find similar keywords that still describe your website, but are usedmuch less frequent. These keywords will cost much less to bid on and will allowyou to spread your money out over many different keywords, getting the most bangfor your buck. You can use this handy little tool to find similar keywords:http://inventory.overture.com/d/searchinventory/suggestion/ 

Bloging is another greatway to drive targeted traffic to your website. To get the most out of this techniquethe blog should be hosted on the same website as the sales page witch links toyour affiliate program. Once its setup all you have to do is fill your blogwith good quality content. 

I recommend writing your own content which specificallyrelates to your affiliate program and or products. Once you have some contentyou will need to submit your RSS feed to the as many blog search engines as youcan. This will put your blog out there for other webmasters to use as content feeds on their websites.  

This win-win situation allows webmasters to have qualitycontent on their website, which increases the value of that website whiledriving targeted traffic directly to you. 

This is done by the URL link that youconveniently placed under your name after the blog was written. That means that your link is on a blog feed that is onthousands of websites. Not only do people click those links but Google seesthese links pointing back to you and thinks that you’re popular and you arerewarded with a higher page rank. 

Articlewriting is basically the same as bloging except theinformation in an article will need to have more useful content and be pepperedwith keywords that the webmasters are looking for. After completing yourarticle you will submit (syndicate) it to content sites as opposed to blogsearch engines.

Content sites are places where webmasters go to findspecific content to offer their readers. If you are a good writer you may atsome point build up a name for yourself and finagle a deal with a webmaster towrite exclusives for his site. His readers get great exclusive content and youget highly motivated targeted traffic.

Linking is perhaps themost widely used form of increasing traffic and page rank. However, if doneincorrectly you could end up hurting your Google page rank and ultimatelyloosing potential buyers. You will need your own website for this technique asyou will need a ‘links’ page to place your reciprocal links on. 

Many people go and submit their URL links to link farms inan attempt to trick Google into giving them a better page rank. This does NOTwork; in fact Google has been known to penalize websites for engaging in theseactivities. 

The secret to linking is to find websites in your nichemarket which have a Google page rank of 4 or above and enticing the webmasterto list your link on their website. You may think that you would be helpingyour competition, well you would be. But your competition would be helping youas well. It’s better to send leaving traffic to a partner than just having themclose their browser window, and remember that works both ways.     

The strategies listed in this article do work and they willincrease you sales and residuals it done correctly. Reciprocal linking, Blogingand Article writing are great ways to bring massive amounts of high qualitytargeted traffic to your website. Those strategies combined with an effectivesales page with an integrated opt-in email list can make your business soar tonew heights. You can and will make money with this system, Guaranteed!



 

Principles For Overcoming Fitness Obstacles




Principles For Overcoming Fitness Obstacles

 
If you’re like me, the quest to be in shape and manage weight Loss feels overwhelming. And, as if the quest to be fit isn’t hard enough, there’s often other obstacles to overcome: health issues, time management, mustering up courage or energy. Even if you’ve been exercising for a long time, there’s always new barriers to be broken. So, how to put all of this into perspective?

According to Tom Turner, executive liaison for the Spina Bifida Association that’s exactly it: Perspective. And also, according to him, there’s no mountain too high to climb. Tom would know. Paralyzed from the waist down since birth he’s now 35 and trains about three times a week. In fact, he tells me, he just couldn’t get along without exercise.

So in my quest for the last word on overcoming barriers in fitness, Tom sat down with me and together we came up with 3 basic principles that will help break-down fears and intimidations when striving to reach fitness goals. (After all, if he can exercise on a regular basis, shouldn’t that be encouragement enough for anyone to give it a  shot?)

Principle #1 Move Into The Fear.

“Train you mind to believe no mountain is too high or any goal is too difficult to attain,” Tom tells me. Basically, it’s all about meeting your fears and facing them head-on. In this principle, aim to recognize your fears, acknowledge them and then move through them. Ask yourself what is it that makes you uncomfortable? Have you let yourself get out of shape and are afraid you’ll never get back? Do you have an injury that’s caused you to be afraid of your body? If you can visualize creatively, then you can put your fears in check. See your self as you’d like to be. Remember: your body loves you and has the potential to heal itself to perfection. Your only job is to trust it and listen.

Q: What is your body saying to you?

Principle #2 Trust Your Intuition.

It is important LifeStyle when overcoming obstacles and learning to break through barriers that you begin to listen to the still small voice of your body. In most cases, we all want the comfort of having someone telling us what we can and cannot do. However, our highest truth lies within us. This is not to say that the good opinion of others is not important, but ultimately the decision making comes from within.

When facing a challenge or an obstacle look to how you feel. What are your instincts telling you? Often it is simply your instinct that will move you into a new mindset and raise your consciousness. “I wasn’t about to let the wheelchair stand in my way,” Tom tells me. In fact, he says he had to merely change his perspective about it. He says he first had to learn about what his restrictions were then, create a boundary for himself. “We all have boundaries,” he tells me. "Regardless if a person can walk or not, obstacles are as unique as people themselves. Therefore, it’s first best to know your boundaries."

Next, Tom tells me he aims to meet those boundaries.  “I first reach as high as I can within the confines of what I am able to do. Whether it be more sets, reps or greater endurance, I allow myself as much time as necessary to accomplish my small goals. It always surprises me, with small steps, how quickly I can reach a Big goal.”

Principle #3 Do Not Go Gentle Into That Good Night.

What then, about fear? I wanted to know. If we move into the fear and meet it eye to eye what if fear meets us there? “So,” I asked Tom: “are you ever afraid? “After 19 operations in my life, I’ve really come to terms with fear,” he says. “It really comes down to our most primal fear; fear of death. Once you realize that death is all part of the divine plan, it’s liberating, you can let it go and, instead, choose how to live. So instead of being afraid of death I decided to choose how to live."

So what’s the take away message? Talking to Tom, I’m reminded of the poem by Dylan Thomas who said: “Do Not Go Gentle into That Good Night.” It seems appropriate here. The bottom line: Staying afraid often keeps us from truly living. Tom reminds me that a positive attitude is key, "Life is all about attitude." He also says he could let fear beat him down, yet he doesn’t. “I wouldn’t want to miss being part of tomorrow,” he concludes. That said, what fears are getting in your way? Make today the right time to face them.

In conclusion: Life Beyond The Boundaries.

When you’ve faced your fears and pushed your boundaries to the edges, what then? I wanted to know. Tom smiles. “Find a new mountain to climb,” he says matter-of-factly. “It’s what makes life fun. I know I have considerations. I know that there will be days that I’ll need to stay in bed and rest while my braces are getting tuned up. It’s those times when I am with my thoughts that I decide what I am going to set my sights on.”

Author’s Note: In my personal quest to live beyond the boundaries I’ve chosen Tom as my role model (lucky for me, he's my brother). We so often look to the media for these sources and so often they are illusory. There are “real” people everywhere doing great things...look around you; angels are everywhere! Learn from them. Choose someone you look up to, admire or of whom you appreciate their values. Set goals, climb mountains! Set intention in motion and enjoy the healthy process.

Thursday, November 7, 2019

Free Weight Loss programs

Free Weight Loss programs
 



The race to fitness is on and a lot of people are getting into the band wagon. Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and heatlthy. As such, many fitness programs are out in the internet, in gyms, spas and fitness centers all over. Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.

One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though. These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.

Atkins' New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.

Carbohydrate Addict's Diet by Drs. Heller. This diet plan advocates low carbohyrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. "Reward" meal can be too high on fats and saturated fats.

Choose to Lose by Dr. Goor. Restrains fat intake. One is given a "fat" budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.

The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.

Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low-fat. Gives the go signal on the "glow" foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.

Eat Right for Your Type. Interesting because it is based on the person's blood type. recommends plenty of mest for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.

The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, pseafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.

Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.

The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.

Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his own meal rather than give him a set to follow.

Wednesday, November 6, 2019

We Are Ready VP Leni Robredo!

 We Are Ready VP Leni Robredo!

We Are Ready VP Leni Robredo!


I read this post yesterday. I just want to share it with you.


Ma'am Leni,

It's been a few years since I left the office, but I'm still keeping track of what's going on. Earlier, I watched your presscon, and to be honest, I was tired.

I kept saying “you don't accept it, you don't accept it, you don't accept it, giiiiirllll you don't accept it” they are for you.

But I wasn't surprised either. Because if you are still the Vice President I have endured, I have campaigned, voted, and up until now I believe, you will accept Duterte's challenge.

If I learned anything from you, it would be the removal of oneself and emotions from the situation. That is to ask “Do we need to? Can we do anything? ”If the answer to both is yes, no doubt. Although difficult, it seems impossible.

'When we resigned from HUDCC, you had no drama. Although many of the young Staff are furious over the rudeness, you tell us: business as usual. 'When you started to feel embarrassed by the speeches and assumed you didn't win in 2016, your topic at the staff meeting was only 10 seconds, and then you spent 10 minutes reminding the staff to never ask for special treatment for you at the events. You say "even if we have the hassle, as long as we have nothing else to worry about."


Amidst all the hurricanes of your term, your answer has always been “let's just do it.” So you are not a politician, when you decide, the basis is not political capital, but is it good or bad.

When you accepted that position, I said "shet, it's hard." But I'm happy because I've proven myself that you are.

There are those who say, whether it is a party or a haterz, it is political suicide. “Checkmate”, “no way out,” “political strategy wrong, Leni listened to other people,” “the administration has succeeded in pushing her into a corner.” HEHE. Cute. As I know you, you are not uttering words that you cannot stand. You don't joke around unless you can help.

Above all, you are not deciding that the source is political ambition. Because if this is the basis of strategy, which I will admit to my first thought on this issue, it would be easier not to accept the challenge of the Palace.

So even though the fear comes first, I'm excited for you to contribute to the issue. Because it's necessary, because it's good. You have everything to lose, but in doing this, the nation has everything to gain.

And while it may seem impossible that you get out of this unscathed, I believe you will turn this around.


Since I bet you, it seems impossible to win, right? You're not a frontrunner, you're not famous, and they say you can't. Everything you win in your life, impossible battles.

But I bet, we, because that's right, that's the call of time, that's all it takes. To lead the fight against illegal drugs is just another impossible fight, but another fight to win.

A fight that we will again bet on, with you.

During the campaign, you said "the last man standing is a woman." 3 ½ years after, the woman isn't just standing. The woman is cleaning the mess made by a man, the woman is working for those whose lives have been made worse by the prevailing system, and the woman is leading a government failed by “the best and the brightest” of this administration.

And this woman shall emerge victorious. Again. WE ARE PREPARED. #LabanLeni 🔥

Yesterday, I was scared to cry but there was hope. Against Leni, Against Every Filipino.

Fight For The People,

Atherosclerosis – Symptoms, Causes, prevention and Treatment

Atherosclerosis – Symptoms, Causes, prevention and Treatment
 
Atherosclerosis – Symptoms, Causes, prevention and Treatment
 
 
 Summary:
Atherosclerosis gives thickening and hardening of the blood vessels leading blood out to the body, and will thus reduce or stop blood flow to important tissue. Here is a survey of the mechanisms of this lifestyle disease, prevention measures and treatments.


 By atherosclerosis, the inside of the arteries is thickened, hardened, and stiffened, causing the space for blood flow to be narrowed or closed. This will decrease the oxygen supply to local or distant tissues.

The primary symptom of this is a pain, poor organ function, and bad general condition. The further consequences are tissue damage, sometimes acute injury, because by the stop of blood flow caused by a sudden blood clot formed in the narrowed areas.


THE MECHANISMS AND CAUSES OF ATHEROSCLEROSIS

The inner walls of the arteries consist of an innermost layer of endothelial cells (surface cells) and under these a layer of smooth muscle cells. The changes by atherosclerosis take place under the endothelial cells and in this muscle layer. The changes consist of: A certain degree of cell proliferation or tumor, gathering of cholesterol and fat. Deposition of calcium salts. Statement of blood elements like fibrin.

The deposits are called atherosclerotic plaque or atheroma. Atherosclerosis is one of several types of artery thickening and hardening. A common name for thickening and hardening of arteries is "arteriosclerosis." Often atherosclerosis is also just called arteriosclerosis.

The development of atherosclerosis probably begins by damage in the endothelium. This damage causes cholesterol and fat to penetrate the vessel walls and deposit there. This also induces cells to proliferate. Later also, calcium salts are deposited.

Factors that cause endothelial damage and thus, atherosclerosis are:
-A high content of cholesterol in the blood.
-The high content of blood fat and especially saturated fat.
-Inflammation in the blood vessels. A sign of such inflammation is the presence of a substance called c-reactive protein.
-A high amount of oxidation agents in the blood.
-High blood pressure.
-The high content of low-density lipoprotein (LDL) in the blood serum and low content of high-density lipoprotein (HDL) in the blood. Lipoprotein is a combination of a protein molecule and fat or cholesterol. Lipoproteins carry cholesterol or fat from place to place.
-Diabetes.
-High age.
-Smoking.
-Men have a somewhat higher chance of getting this condition than women.
-High content of the amino acid homocysteine in the blood serum.

Many of these factors are ultimately caused by a bad diet and a lack of daily exercise.


THE SYMPTOMS AND CONSEQUENCES OF ATHEROSCLEROSIS

Since atherosclerosis can affect all body parts, the symptoms will vary. However, general symptoms from the affected body parts are:
-Decreased performance, easy to tire out.
-Pain by physical activity, so-called anoxic pain.
-Severe impairment of blood flow, tissue damage, or sores can occur.

When the heart is affected, the symptoms will be:
-Overall bad condition.
-Anoxic pain from the spirit and surroundings by a physical activity called angina pectoris.
-The feeling of not getting enough air or breathing problems.

Atherosclerosis can cause blood clots that close the blood flow. There are several ways this can occur:

-The atherosclerotic plaque can rupture, making a sore in the inner wall of the vessel. At such a painful, blood can coagulate, causing a blood clot.
-The atherosclerotic plaque itself can grow to close a blood vessel.
-Blood coagulated at an affected area can tear loose, float with the bloodstream to another place and prop a blood vessel at the new location.
-A portion of the plaque itself can tear itself free and clog another blood vessel.

When a blood clot strikes the heart, heart tissue is suddenly destroyed, a condition called heart infarction, causing sudden heart failure or death.

When a blood clot strikes the brain, brain tissue is destroyed or impaired, causing paralysis, decreased consciousness, coma, or other sudden functional impairments.


THE PREVENTION AND TREATMENT OF ATHEROSCLEROSIS

Atherosclerosis can be prevented and to some extent be cured by these measures, of which most are lifestyle adjustments:

-Eating just a little or a moderate amount of fat.
-Eating just a fair amount of sugar.
-The fat consumed should be a blending of different types of unsaturated fat from sources like Olive oil, rape oil, sunflower oil, soy oil, walnut oil, and fish. Then you will get enough of mono-unsaturated fat, omega-3-unsaturated fat, and omega-6-poly-unsaturated fat, but not too much of any of them.
-Eating much fish and just a little red meat.
-Eating the right amount of fruit and vegetables each day.
-Supply of enough vitamins, minerals, and anti-oxidants.
-Only consuming a moderate amount of salt.
-Stop smoking.
-Getting high blood pressure treated if lifestyle measures do not bring blood pressure down.
-Daily exercise fitted for one's condition.
-Eliminate stress in everyday life and at the job.
-Stressing down and getting enough rest.

By high cholesterol levels that do not react appropriately to lifestyle measures, cholesterol-lowering medication can be used, such as HMG-CoA reductase inhibitors.

By the serious local narrowing of an artery, surgery to clean out or widen the artery is sometimes performed. Sometimes the artery is replaced by a graft taken from another body part or by an artificial vessel. When this is done in the heart, it is denoted as bypass surgery.

Alternative treatment for cleaning out the arteries is an option. There is, for example, a treatment consisting of using the substance EDTA to carry constituents of plaque away from the highways. The molecules of this substance have the ability to grip around other units, for example, cholesterol molecules, and carry them away. There is, however, a controversy about the effectiveness of this treatment, called chelating therapy.

Wednesday, October 16, 2019

Helpful Weight Gain Tips for Gaining muscle

 Helpful Weight Gain Tips for Gaining muscle


Helpful Weight Gain Tips for Gaining muscle


Weight gain is one of the most popular means of getting fit these days. This is because gaining weight can be a good indicator of robust health as well as of the person’s positive outlook in life.

For those who want to continue gaining weight to achieve their purpose of sustaining health and achieving a fit body through rigorous workouts, here are some weight gain tips that can help you reach your goal.

1. Have a well balanced diet on your menu. Choosing the right foods is very essential for gaining weight because these are the sources of nutrients, vitamins, and minerals that will enter the body. To be abele to gain weight safe and easy, people should load up on calories. They should increase their calorie intake so they will have much more to burn during physical activities.

Wide range of healthy foods that can be included in the diet are vegetables, fruits, beans, nuts, whole wheat grains, lean meats, seafood, poultry products as well as some dairy products. Keep in mind that food—no matter what they are—can add up to your weight. But not all can be healthy for you such as some processed foods that contain saturated fats and bad cholesterol.

2. Get into regular physical activities such as workouts and exercise. Gaining weight is not just about eating, it also about building the muscles to keep them healthy and firm.

Muscle-strengthening and fat-burning routines are best for those who are just starting to weight gain because these exercises determine how slow or fast can you burn whatever you are eating. To be able to gain weight fast yet safe, always to workouts or other exercises religiously to ensure that your muscles will not sag once you have gained weight by increasing your food intake. If you are already ready for a higher notch, do some variations on your exercise or ask the gym instructor to create a program for you if you are enrolled in any fitness class.

3. Don’t force yourself. Although increase in food intake—especially in calorie-intake is recommended by experts—you cannot not always force yourself to bite more that you can chew. When it comes to increase in calorie-intake, people who are gaining weight are recommended to consume at least 300 to 500 calories daily. If you are not much of an eater, you can still load up on calories by adding some of its sources to your usual meals of the day. Opt for a diet that has grains and beans on it to preserve your energy for the rigorous workout.

4. If possible, keep the length of your under an hour. This is probably one of the most effective weight gain tips out there because it ensures that the body is getting the toning without too much stress. Experts agree that short yet intense and thorough workout routine will work best because you can concentrate on specific areas of the body.

When it comes to variations, choose those that promote fast muscle build up such as dead lifts, squats, bench presses, pull ups, barbell rows, as well as bar dips. If you keep your exercises and other routines shorter, you will not burn out easily.

The tendency of this is that it encourages your body to come back for a series of short yet intense exercises because it does not feel too much pressure and fatigue.

The 24 Hour Fitness Path - Bump Your muscle

The 24 Hour Fitness Path - Bump Your muscle

The 24 Hour Fitness Path - Bump Your muscle
The Twenty Four Hour fitness center is like your one stop shop to everything about fitness and your well-being.  Imagine it as the Walmart of the fitness industry.    Twenty Four Hour fitness centers are located in a number of  areas in the state.   All of them have equipments which cater to weight training as well as cardio vascular equipments.  A variety of fitness gear is also available.  Twenty Four Hourfitness centers all have locker rooms and – believe it or not – baby sitting accommodations.  Over all, the Twenty Four Hour fitness center is a complete, clean and extremely well maintained facility that especially caters to all your fitness wants, needs and preferences.

Join Us

It is very easy to get started on your path to fitness.  Twenty Four Hour fitness centers have over three hundred clubs located in the whole nation and is open for twenty four hours. There is no long term contract to sign up in.  You have the option to pay monthly, but you are offered a complete personal training package that suits your body type, body weight and built so you are ensured with a service that is truly personalized.

Which club do you belong in?

Twenty Four Hour fitness center gives you the option to choose the specific type of club that you desire.  The active club involves a group exercise as well as free weights and cardio machines to work off that fat.   The sport club also includes everything in the active club but with additions such as basketball, heated pools and whirlpool.  The super-sport club also includes the amenities found those in the active club and the sport  club but with more additions such as massages, a sauna as well as a steam room.  The ultra sport club is the works.  It includes most of the amenities found in the active, sport and super sport club, plus a day spa, courts for racquetball as well as an executive locker room.

The Path to Performance

It all depends on what you want to achieve.  In Twenty Four Hour fitness centers, a uniquely specialized fitness program is available to anyone who simply wants to improve their performance in a specific sport or is seriously training for competition.  The program is designed by athletes. 

The Performance program includes a menu plan specifically customized for those intense workouts.  A resistance training is also available as well as a full cardio workout.  After your exercise, a metabolic rate test is conducted. 

This program is designed for those who wants to get started as soon as possible but has no clear and specific idea how.  This is clearly the best option for them because all the information on nutrition, resistance training is learned through this program.  This is the foundation one needs in order to have results that would last your body a lifetime.
The Components of  Fitness

A regular exercise, an intense workout is just part and parcel of your path to health, fitness and well-being.  There are other factors that should just as well play a part and which Twenty Four Hour fitness center teaches you. 

Food intake is one of them.  A menu is provided to those who follow the performance path.  This details what you should or should not eat, or at least eat less of, if not completely avoid.  Cardio is also one as this enhances  your endurance to stress and exercise. Vitamins and supplements are a necessity unless you are sure that you are able to receive the proper amounts of iron, calcium, vitamin C or D or E in a day.  If not, it is best to take them in.  Resistance training is a feather in your fitness cap and is a necessary tool for being healthy, wealthy and wise. 



The “Quick Weight Loss Diet” Trend Disadvantage


The “Quick Weight Loss Diet” Trend Disadvantage

If you wear a size 14 and you blow a bundle on designer size 8 dresses as motivation, you will probably end up feeling guilty, frustrated, and angry if you are not slinking around in it a month later.

In reality, you will do much better setting smaller, achievable targets for yourself. If you must try the new-clothes strategy, go down a size at a time, and do not buy anything you have to take out a second mortgage to pay for.

Because, if you continue to remorse on losing weight fast, you will end up incorporating fad diets or those that offer quick weight loss.

For most people who are not aware of this fact, there are no such things as quick weight loss diets and there is no nippy weight loss for people who want to be slimmer than what their body can provide.

The problem with most people is that they tend to opt for nippy fixes wherein fact these things are not effective at all.

What Does Not Work

Today, there are plenty of weight-loss strategies that are guaranteed to backfire. This is because these nippy fixes instilled on certain diet plans are, in reality, not efficient because it does not employ the right principle and the right attitude in losing weight.

These quick weight loss diet plans are known as fad diets because that is exactly what they are, just a fad. In time, when fashion is over and popularity wanes down, people will realize that the diet they have depended on is not reliable at all.

To know more about these fad diets that are selling like hotcakes in the market today, here is a list of some telltale signs that would tell you not to try it even once.

Here they are:

1. Skipping meals

Does your diet plan require you to skip meals? If it does, then, it is a fad diet.

Abstain from food completely is not a healthy habit. It may even cause some serious complications or problems especially for people who are sick with diabetes.

Skipping meals will only cause a hypoglycemia, or the condition wherein your blood sugar is really low, and will probably only be effective in making you eat twice as much at the next meal.

2. Dieting without exercise, or vice versa

Exercise is crucial to the human body. It is important in the proper blood circulation and other activities of the human body system.

Therefore, diet plans that do not require you to exercise are nuisances. People are born to move.

But then again, exercise alone is not sufficient. Hence, it would be better if diet and exercise will go hand-in-hand.

3. Continuous dawdling

There is no better time to start losing weight. If you want to really lose those excess fats, you have to lose weight now.

Delaying tactics will not get you anywhere and will only make the problem worse. So, if your diet plan suggests a certain timeframe for you start losing weight, chances are, you are following the trend of fad diets.

Boiled down, it is best to rely more on the way you feel than the tale of the tape. This means that if the weighing scale tells you that you are losing weight even if it is slower than you would like, but you are feeling energetic and positive about your weight-loss efforts, then, you are just doing fine.

As mentioned and is worth mentioning all over again, weight loss is not a quick process.

Monday, October 14, 2019

Are you having trouble building muscle?

Have you been going to the gym regularly and working hard but still not putting on any muscle? Read this article before your next gym session.
Have you been going to the gym regularly for months and haven’t been able to put on any serious poundage? If you answered yes to any of these questions, it’s time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle and staying skinny. You have to ask yourself these four questions.

Is my diet optimized for building muscle?

It’s time to get out of the “3 meals per day” mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.

Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar

Should I be using supplements, and when should I be taking them?

If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.

There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldn’t need supplements at any other time. Don’t use supplements to replace meals. Supplements are supplements, not meal replacements.

Am I training hard and not smart?

The biggest mistake the new lifters make is thinking that the more they workout the bigger they’ll get. This couldn’t be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.

Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.

Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.

The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it’s quality not quantity.

Do I get enough rest and recovery time?

When you workout you’re not building your muscles, you’re breaking them down. The reason why you looked “pumped up” when you’re in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.

So take it easy when you’re not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body’s number one time for building muscle. This is also why it’s important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isn’t it?

So you can see that despite what you read in magazines or on the web about building muscle, it’s surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle. If you’ve got any questions, I’m available on the forum on my site. See links in my bio.


Keywords:
muscle building, muscle building workouts, build muscle, bodybuilding, powerlifting

5 Reasons To Grow Your Own Fruit And Vegetables

More and more people are returning to the old tradition of growing their own produce, ranging from as little as a small herb patch right up to full self-sufficiency producing all their own fruit and vegetables. Why is it becoming popular again, and why should you start your own food garden?
Having your vegetable patch or fruit garden was once commonplace, but fell out of favor as the food industry become more commercial and supermarkets began to take over. In recent years, however, more and more people have started to explore growing their product again. Here we give five reasons why you might consider starting your kitchen garden.

- Freshness

Fruit and vegetables taste better and are healthier if eaten as soon as possible after picking. Most fruit you buy from supermarkets and the like is picked well before it is properly ripe, to extend shelf life, and this usually has an impact on flavor. Growing your lets, you taste the freshest possible produce as it's meant to eat.

- Quality

Commercially grown crops are often selected for their high yields, uniform appearance, and long shelf lives rather than for quality and taste. When you build your own, you can concentrate on the quality rather than the economics.

- Price

Much supermarket fresh produce is hugely overpriced, despite their advertising claims. Growing your own from seed is about as inexpensive as you can get, and even growing from small plants you buy is likely to provide you better food at a lower cost. With many plants, you can use the seed from one growing season to provide plants for the next - a self-sustaining cycle that will cost you only time and effort to keep going.

- Provenance

More and more people have concerns about how our food is produced, with chemical pesticides and GM food a particular worry. With your vegetable patch, you know exactly where your food is from and how it was grown.

- Variety

There are literally thousands of different varieties of fruit and vegetables, but supermarkets tend to concentrate on only the most profitable and easy to sell. This means that our choice is often limited to a few select varieties of apple, for example, rather than the hundreds of traditional kinds that exist. Growing your own lets you pick the varieties you like the most, and experiment to find new ones you'll rarely see on sale.

There is of course a downside to all this - it takes time and effort. In these increasingly busy times, we might not think we have the time to spare, but starting small with a few herb plants on your windowsill, or even the odd tomato plant, will give you a taste of growing your own and might even be enough to hook you into it for life!

3 Non-Traditional Ways to Prepare Your Holiday Turkey


3 Non-Traditional ways to cook turkey. The tradional way to cook turkey  is to bake in your oven. You will learn how to cook turkey by deep frying, grilling or smoking.

3 Non-Traditional Ways to Prepare Your Holiday Turkey

Deep-Fryed Turkey

3 gallons peanut oil for frying, or as needed
1 (12 pound) whole turkey, neck and giblets removed
1/4 cup Creole seasoning
1 white onion


In a large stockpot or turkey fryer, heat oil to 400 degrees F. Be sure to leave room for the turkey, or the oil will spill
over.

***** Side Note *****

How to determine the amount of oil you need:

The easiest way I've found to determine the amount of oil you need is to place the turkey into the fryer and fill with water until the turkey is just covered. Remove turkey and allow to drain, pat dry with paper towels as well. Make note of the level of water in the fryer. Discard water and dry throughly. Fill frying vessel with oil to the level as noted above. This should help in preventing hot oil spill overs.

***** End Side Note *****

Layer a large platter with food-safe paper bags. Rinse turkey, and thoroughly pat dry with paper towels. Rub Creole seasoning over turkey inside and out. Make sure the hole at the neck is open at least 2 inches so the oil can flow freely through the bird. Place the whole onion and turkey in drain basket. The turkey should be placed in basket neck end first. Slowly lower basket into hot oil to completely cover turkey. Maintain the temperature of the oil at 350 degrees F, and cook turkey for 3 1/2 minutes per pound, about 45 minutes. Carefully remove basket from oil, and drain turkey. Insert a meat thermometer into the thickest part of the thigh; the internal temperature must be 180 degrees F.

Finish draining turkey on the prepared platter.

Grilled Whole Turkey

12 pounds whole turkey
2 cups water
3 tablespoons chicken bouillon powder
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon poultry seasoning
1/2 teaspoon chopped parsley
1 teaspoon paprika

Prepare an outdoor grill for indirect medium heat, and lightly oil grate. Rinse turkey, and pat dry. Place turkey breast side down on the prepared grill. Sear turkey on both sides until skin is golden to dark brown. In a large roasting pan, mix together the water, bouillon powder, garlic powder, onion powder, poultry seasoning, parsley, and paprika. Place turkey breast side down in the roasting pan. Scoop the pan mixture over the turkey. Cover tightly with foil and place on grill. Grill 3 to 4 hours, until the internal temperature of the thigh reaches 180F. Remove turkey from grill and let stand 15 minutes before carving.

Smoked Turkey

1 turkey 8 to 22 lbs., fresh or completely thawed
Sweet Pickle Brine (recipe to follow)
Maple syrup

Sweet Pickle Brine:

1 gal. water
2 1/2 cups salt, rock, pickling or canning salts are recommened
1/3 cup of light brown sugar
1 tablespoon Lquid garlic
1 oz. pickling spices

Mix well. You may need to adjust the amounts depending on the size of your bird. This recipe should suit you fine for an 8 to 12 lb. turkey.

Rinse turkey thoroughly with cold water, drain and pat dry. Prepare sweet pickle brine. Brine turkey according to the following schedule, 8 to 12 lb. bird 3 days, 13 to 16 lb. bird 4 days, 17 to 22 lb. bird 5 days. Remove from brine; rinse thoroughly in cold water and pat dry. Allow to dry in refrigerator for 24 hours.

Lock wings behind back and tie legs and tail together. Baste turkey with maple syrup before putting in smoker and every 2 hours while smoking. Position turkey on cooking grill. Smoke cook until done.

The best way to determine doneness is to insert a meat thermometer into the thickest part of the turkey (the breast) the internal temperature should read 180 degrees F.

Smoking food is more an art than a science; this recipe is not intended for the novice. Allot of factors go into determining the cooking time for a particular food when smoking.

Cool turkey in the refrigerator for 24 hours before serving to enhance the smoked flavor. You may serve the turkey right away if you wish.

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