A Revolution into Contemporary Fashion Accessory: GHD

Women are ubiquitous with fashion accessories all over the world; they can prove to be unrelenting when it comes to fashion and its accessories. To support their fashion statement they own large varieties of cosmetic accessories like nail polish, mascaras, eye liner, facial mask and many other things.

GHD stands for good hair day one of most famous hair and beauty brand which has revolutionized the whole world of hairdressing and cosmetic industry. GHD that is great hair day are hair straightening styling apparatus that has brought the amazing revolution in the world of women’s beauty and hair product.

Professional cosmetologists and hair styling salon all over the world have wholeheartedly accepted and propagated GHD as a ultra modern, compact and flexible styling apparatus in an ultra glistening black finish with golden tint on the ceramic plates, it also has leopard prints on the carry case with a heat resistance carry pouch so the container is not damage due to weather or during transit.

During Christmas time, another tremendously popular purple GHD was introduce, which created a phenomenal craze among teenagers and Christmas revelers. Pink GHD was introduce in the market, besides to set a fashion trend among fashionistas, it immensely helped in creating cancer awareness breakthrough especially in breast cancer.

The GHD rare is an eternal beauty itself, it also includes a gift set with a hard snap shut case to safely keep the styler which is water and heat resistant.GHD rare mark 4 has a round barrel which creates curls, straightens the hair, hair gets natural bounce and wave, it has also advanced ceramic heater and aluminum plates for static free shine, for the convenience of the users it has an automatic sleep mode wherein the heater switches off after 30 minutes and last but not the least with GHD rare user can achieve maximum performance when travelling since GHD rare has an universal voltage. These tools can be used for the fashionistas who has short, medium length and long hair, particularly urbanites.

Diabetes and its symptoms, effects and treatments

Diabetes:Diabetes can be defined as a disorder in which lack of insulin results in failure to absorb sugar and starch properly. It is a metabolic condition characterized by elevated glucose absorption in the blood. It prevents glucose from being used by the body correctly. Insulin determines the amount of glucose in the blood. Because glucose cannot be stored or used directly by the body, insufficient insulin leads to an increase in blood sugar levels.

People who have diabetes in their near relations are more prone to diabetes. However, there are other risk factors which bring us closer to the disease such as physical inactivity, obesity, high blood pressure, high cholesterol, pancreatic abnormalities. Diabetes is growing at an alarming rate more people are prone to having the disease because of busy lifestyles. People have no time for their health and by maintaining wrong habits they throw themselves at the risk of various diseases one of them is diabetes. It is one of the major causes of premature death worldwide.

There are various symptoms which detect diabetes for e.g. being very thirsty, frequent urination, weight loss, increased appetite, poor or blurry vision, irritability, tingling or numbness in the hands or feet, frequent skin problems, bladder or gum infections, delayed healing of wounds, extreme fatigue, nausea, poor circulation in the limbs.

WHO predicts that developing countries will bear the brunt of this epidemic in the 21st century, with 80% of all new cases of diabetes expected to appear in the developing countries by 2025. . (Reference: WHO Journal)

There are two types of Diabetes Type 1 and Type 2

Type 1 diabetes: It is an autoimmune disease. Insulin dependent diabetes is the result of the pancreas being unable to make enough insulin. This type of diabetes normally affects children but can affect adults as well. Type 1 diabetics are insulin dependent and must take insulin every day.

Type 2 diabetes: – Non-insulin dependent occurs because the cells of the body become resistant to insulin. Adults are most often diagnosed with this type of diabetes.

Some may need medication while others can control their blood sugar levels by monitoring their diet, exercising moderately, and losing weight (if they are obese). Some Type 2 diabetics must take insulin or other medications daily.

The result is the same as for Type 1 diabetes–glucose builds up in the blood and the body cannot make efficient use of its main source of fuelAny one of the following risk factors can increase their chances of developing diabetes:

being more than 20 percent above ideal body weight

having a first-degree relative with diabetes (mother, father, sibling or child)

being a member of a high-risk ethnic group (African American, American Indian, Alaska Native, Asian and Pacific Islander American, or Latino/Hispanic American)

delivering a baby weighing more than nine pounds or having diabetes during a pregnancy

having blood pressure at or above 140/90 mm/Hg

having abnormal blood fat levels, such as high-density lipoproteins (HDL) less than or equal to 35 mg/dL or triglycerides greater than or equal to 250 mg/dL

impaired fasting glucose or impaired glucose tolerance are seen in test results (It should be 100-125 mg/dL after an overnight fast) and a blood glucose level of 140-199 mg/dl two hours after drinking the glucose drink provided in the oral glucose tolerance test (OGTT).

Asbestosis and mesothelioma and their differences

There are a variety of diseases that stem from asbestos exposure. The most common kinds of these diseases would be asbestosis, lung cancer, pleural plaques and mesothelioma. Asbestosis occurs when an individual inhales particles of asbestos over very long period. It grows into becoming a chronic and prolonged disease which causes problems to the lungs and other major difficulties with time. Anyhow, asbestosis is not a cancerous disease unlike mesothelioma which is a cancerous disease that affects the protective lining of the organs such as the lungs, heart etc. inside the body. The most common cause of mesothelioma is asbestos exposure and does not seem to exist among individuals who do not have exposure to asbestos.

In America, the most obvious cause of mesothelioma is the individual’s inhaling of asbestos fibers at a workplace. Mesothelioma too is not a cancer of the lungs but only one that damages the lining of the lungs. But obviously when it gets aggravated and progresses to the next level it is bound to affect the functioning of the organ itself. Biologically a normal mesothelial cell can reproduce only a few times and then its functioning stops naturally but the introduction of a cancer cell into the system causes these cells to reproduce infinitely thus crunching the space of the total number of cells that the lining can accommodate, thus damaging the healthy functioning of the individual cells. These extra numbers of cells then begin to form lumps that we commonly call tumours.

There are two kinds of tumours – malignant which has the ability to spread the cancer and benign which is more or less concentrated at the spot of the tumour. In the case of malignant tumours there are also chances that cells may break off from the tumour and then affect other tissues and organs thus spreading the cancer throughout the body. In this way a primary tumour can initiate the growth of several secondary tumours which are also known as metastasis. The lymphatic system thus gradually begins to break down and eventually collapses in absolute ruins.

What is mesothelioma and malignant mesothelioma

This is the most common type of mesothelioma and is caused due to exposure to articles that contains asbestos. Pleural mesothelioma can occur either as an immediate response to such exposure, or several years can lapse between the exposure and occurance of pleural mesothelioma. Symptoms of this can be chronic weakness, pain in swallowing, severe coughing, lower-back ache, chest pain, sudden weight loss and difficulty in breathing. Very often, pleural mesothelioma can be detected without the presence of symptoms also, either due to a tumor or detected in the course of a routine check-up.

In the detection and treatment of pleural mesothelioma, an x-ray or a CT scan and a bronchoscopy must begin the procedure. Biopsy is also needed wherein a sample of the tissue affected is taken out surgically and tested. Although unfortunately there is no permanent cure for pleural mesothelioma, once detected, it can be treated using chemotherapy, surgery, radiation therapy, photodynamic therapy, gene therapy, immunotherapy, and other drugs which aid in reducing the pain. The survival time for patients who have been detected with pleural mesothelioma depends upon the severity of it, or the stage which it has reached. The average survival time is one year, though patients have also been seen to live for five or ten years with proper treatment.

Malignant mesothelioma is used to refer to a cancer of the mesothelium. These are the serous membranes that cover and protect vital organs such as the heart, lungs and abdomen and prevent them from the harms of abrasion or other damage caused during daily activities like pumping of the heart or breathing. Malignant mesothelioma can be of three types, namely, peritoneal mesothelioma (cancer of the membrane surrounding the abdomen), pericardial mesothelioma (cancer of the membrane surrounding the heart) and pleural mesothelioma (cancer of the membrane surrounding the lungs).

All types of mesothelioma are supposed to be malignant or cancerous. They usually begin as a tumor in a specific area and then spread quickly to affect the surrounding cells and tissues. Exposure to asbestos is the most common cause for this disease and though there is no permanent cure for malignant mesothelioma, treatment and rate of survival depend on the specific type of the disease.

Finding Nutrition Information Online

Nutrition websites can provide us with all the facts about nutrition and other related topics without the hassles. Numerous nutrition websites can satisfy your curiosity regarding weight loss programs, healthy eating, health risks, and other nutrition-related issues.

Most of these nutrition websites offer links to other sites in order to answer any nutrition topic. Some nutrition websites are even search engine optimized so you can research deeper into your topic and be linked to other helpful sources as well.

Visiting www.the-health-directory.net will take you to a comprehensive health, fitness and nutrition site. This website works like a telephone directory. Different categories are listed and it also contains a search engine for faster researching.

www.jhsph.edu contains links to health and nutrition websites along with links to professional societies and nutrition-related conferences.

A lot of nutrition websites can be found online. Some even let you have access to journals and other studies made on different aspects of nutrition.

WebMD is only one of the many frequently visited nutrition websites of health buffs. You can access their thorough discussions on health issues by clicking on www.webmd dot com. Aside from having a search engine, webmd contains current news alerts as well. You can also sign up for their webmd newsletters which are categorized according to one's topic of interest. This site also features the top 12 health topics and some health professionals' and experts' advices on popular subjects.

Nutritional websites should be very reliable sources of information. Thus, you will find your visit to www.nhlbi.nih.gov to be well worth your time. This website is a joint project of the different health organizations like the Department of Health and Human Services, National Institutes of Health, and National Heat, Lung, and Blood Institute. All these "forces" worked together to furnish us sound advices and trustworthy medical facts.

How Nutrition Affects Weight Loss

Experts revealed the Diet Sins and how they can be avoided:

#1 Mistake: You assume that what you eat and drink is good enough.

This is a very common nutrition weigh loss mistake. People tend to believe and act on what they read. For example, just because a label said something really healthy does not exactly mean that it contains the nutrients you need. Looking beyond what the product is called should be your main concern. Eating processed foods, even veggies, can not take the place of fresh veggies that you prepare yourself. There are certain nutrients that are lost during the processing. Also, fruit juices are not as good as eating whole fruits. As much as they claim to be 100% fresh, these juices still do not contain as much nutrients as fresh fruits do.

#2 Mistake: Over-eating and Under-eating.

These are two contrasting situations in nutrition weight loss schemes. Even if they are very much contradictory to one another, they are very much connected. Eating too much even if you think you have followed all the low-fat, low-carb brouhaha may still not be a good nutrition weight loss practice for you. Not eating enough will also result in weight gain because it will influence your insulin levels promoting storage of fats. Hence, it is highly advised that one eats about 5-6 light meals a day rather than eating 3 large ones.

#3 Mistake: Using numerous supplements.

Vitamins are supplements. They can be a part of your nutrition weight loss program but should not be taken in excessively or be made to replace the nutrients that you don't get from the foods you eat. Vitamins should be prescribed by a doctor and should not be solicited from just about anybody including the sales person in the local pharmacy.

Easy Ways to Cure Insomnia Naturally

The best solution to cure insomnia is to find the root cause and remove it. Of course, the problem is not always that easy. But if your insomnia is caused by your lifestyle, the best long-term solution is to change your lifestyle. In most cases, it is better to do one small change at a time, rather than trying to change everything at once. The latter approach is too ambitious for most people. Without fast results it is easy to get discouraged and give up. A healthier lifestyle has many more benefits than just improving your sleep.

Some of the most reliable ways to cure insomnia naturally are:

Try to include some physical activity into your day. Not only can exercises make you sleep better but you get other health benefits as well. Just a daily 30 minute brisk walk is a good beginning for most people. Just make sure that you avoid heavy exercises in the evening, your body needs time to cool down.

Create your own bedtime routine, so your brain knows it is time to cool down and go to bed. This should include something relaxing, such as listening to calm soothing music, so you start to cool down.

If you are feeling stressed or anxious, include meditation or anti-stress exercises in your day. Far too many worry about what may happen tomorrow. Decide to relax now and worry about things tomorrow, if they happen. It is far too common to worry about things that never happen.

Try hypnotherapy treatment by a professional hypnotist. Some chronic insomniacs have been cured by hypnosis. Unfortunately, this can become an expensive cure. It is cheaper to buy self-hypnosis CDs and do it yourself. But most of them seem to have limited effect compared to seeking help from a professional hypnotist.

Menopause Symptoms

This 'change' takes place when your body stops producing eggs, which comes as a result of a fall in the hormones, estrogen, and progesterone. It is during this time that you stop menstruating permanently, meaning you become unable to conceive. For many women this time is overwhelming as you go through physical and emotional change. However, the physical and emotional changes that you go through can be a mixture of several things such as hot flashes, dry skin, bladder complications, a loss of vaginal elasticity, insomnia, panic attacks, and a decrease in sexual desire. Some women could end up suffering all of these complications, whereas others may simply just experience a few of them.

The length that menopause will last for is generally no longer than five or six years. During this time some women may experience irregular or heavy periods with shorter gaps in between them, whereas for others their periods may just stop altogether with no warning. It is also during this time where you could potentially suffer any of the above problems. If this is the case there are a few things that you can try as a means of dealing with the problem.

If you are one of the many women who suffer from menopause symptoms such as the effects of hot flashes, this can be frustrating and in many cases will make you feel like you can't get on with your daily life out of fear the problem will occur while you are out in public. One way in which you can attempt to deal with this is to wear layers of clothing, this way you can easily peel off layers if you do get too hot and then you can simply replace them when the hot flash passes. To help avoid these flashes from happening in the first place, my advice to you is keep hot drinks, spicy food and alcohol to a minimum.

There are a number of things that you can do and change to help you through menopause. Another example of this is sticking to a healthy eating plan and ensuring you put time aside for an exercise routine. What this will do is not only keep you physically fit but it will also keep your stress levels down, which will cut your risk of suffering from insomnia, just make sure that as part of your healthy eating plan you include drinking plenty of water. This in itself is a fantastic cleanser and purifier, which is ideal to aid with menopause symptoms such as hot flashes, headaches, and dry skin.

Pecans For Weight Loss

Pecans: Lose Burden with roasted Pecan Nuts

Matching to the researches of medical and university fields, it has been distinguished that cooked pecans have charged effects to the health of an individual. But it is not only roasted pecan nuts that you get to obtain health gains. It does not matter if the nuts are direct or roast, you will still be able to acquire its historic nutrients. When your diet plan lets in pecans, you have a broad bump of glowering down your cholesterol level. Aside from this, works show that these nuts extremely consist of antioxidants, availing you wash off the toxins from your body. When it comes to the top ten food roots that are high in antioxidant, pecan nuts rank high. Early findings of reports also show that this nut mixed bag has holdings that help fight off special cancer typecasts.

Slop Spare Pounds with Pecans

If you want to Spill excess Burden, you can admit roast nuts to your meals or snacks. subjects show that this nut sort will help you lose Burden. After you have achieved your intended Weight, you can keep it this way by eating pecans. Eating burned pecan nuts aids in raising the coordinate of your metabolism. It keeps you feeling satisfied all the time. Adding roast pecans to your well-balanced diet everyday will help you lose Free Weight efficaciously. When you are feeling nostalgic but you do not want to feed too very much, you can just feed these nuts instead. One handful of pecans will offer you the energy to get on with your work until dinnertime.

Keep a Healthy Heart with overdone Pecan Nuts

One of the benefits that pecans allow is lessening the risk of heart diseases. You will be able to maintain a healthy heart by eating burned or plain nuts. This is because this nut provides you with the unsaturated form of fats, which is also called "healthy cholesterol". Like lean meat, pecans are high in protein. The only difference is that these nuts are healthy and does not lead to heart problems. take this nut assortment, rather than meat products. These nuts are great summations to your favorite recipes, especially to pies. You will be able to get more nutrients, when you consume plain or burned pecans.

More Nutrient Salt-free Pecan Nuts

Pecans do not contain sodium. So you have no reason to interest about having to fill your body with salt. If you are recommended by your doctor to keep away from foods that are rich in salt, you can still consume toasted or direct pecan nuts. The marketplace sells different pecan merchandises, which are suitable for various health needs of nut lovers. Since you cannot consume foods that control sodium, you can opt for unflavored pecans. You can either go for clean, toasted, or candied nuts. No matter what the homework is, you will still be able to get all the nutrients that you need from this nut kind. If you want to keep your health in moderate, opt for this specific nut species.

Cigarettes Help You to Stop Smoking?

Smoking Facts

I found out that normal cigarettes contain over 4,000 chemicals and to my horror approximately 40 that are cancerous and that is a proven fact.

Electric cigarettes contain Nicotine, Propylene Glycol, Water and Flavourings - a bit less than 4,000 chemicals don't you think!!

I'm already addicted to nicotine so I can't see that e cigs are more harmful in that respect. Propylene glycol is used to deliver vapourised nicotine and according to Wikipedia is used amongst other things as a moisturiser in medicines, cosmetics, food, toothpaste, mouth wash, and tobacco products. If propylene glycol is so widely used in those other products then it shouldn't be harmful. Water shouldn't hurt anybody and flavourings - most of our food contains flavourings.

Looking at those facts and unless electronic cigarettes contain substances that we don't know about then I can't see them being anywhere near as harmful as tobacco products. I'm no doctor or scientist, but having scoured the Internet the objections to e cigarettes don't seem to be about what they contain, more that they are addictive and that young non smokers may turn to them because of different flavours available including chocolate and cherry.

I can see that point and really can't see why flavours beyond the normal were introduced, except for profit of course.

Giving Up Smoking

I've tried many times and in different ways, the most successful was with nicotine patches but obviously as with over 80% who try to stop smoking with patches or gum they didn't provide a permanent cessation of my nicotine addiction. Whether electronic cigarettes help me to stop permanently or not I don't know and won't for at least another year or two.

What I do know is that with patches you have a constant flow of nicotine into your body, some brands even recommend that you use them 24/7. I never smoked 24/7 and was never comfortable that nicotine was being constantly released into my body. With e cigarettes I have more control over my intake and like patches can gradually reduce the nicotine strength until I am smoking no nicotine vapour.

Healthy Or Not

Do I think that electronic cigarettes are healthier? Absolutely, I feel better in myself and although I've only been smoking e ciggies for 4 weeks, even after a short time I have noticed a difference in my breathing. I walk up a long steep hill every day - usually slowly and out of breath. Not now, I walk up there quicker and my breathing is easier.

I lay on my back and slept last night for the first time in years. Usually I lay on my side because the strange noises that my chest was making when I laid on my back not only kept me awake but also was frightening.

I stopped waking up coughing a few days ago.

The Benefits That a Pecan Nut Supplies

Pecans Smaller Down Blood Pressure

In average, nuts cannot help in lowering Down high blood Pressure. But this does not utilize to pecans. This is because this nut diversity, along with a few other motleys, forms a vital part of an Eating plan that is aimed to treat or Preclude hypertension. This Eating plan is conditioned by the National Institutes of health. Pecans are capable of reducing blood Pressure. They supply your dietary program with substantial nutrients, which are taken to keep you sound and strong. What is more, these nutrients are also able of verifying hypertension and the potential risk of stroke or heart attack. You do not have to force yourself to rust pecan nuts because these have a rich taste.

Pecan Nuts for a Better Heart

It is a fact that your heart will likely develop conditions and, possibly, will succumb into cardiac arrest if you do not take versatile care of it. Feeding foods that are grand in cholesterol owes to an unhealthy heart. If you want to maintain your heart's versatile health, eat pecans. You will be able to ensure your health by Occupying pecan nuts. This is because this nut mixture is comprised of a compound that has the capability to fall beta-sitosterol and cholesterol levels.

Prevent Breast Cancer with Pecans

Although studies regarding the health Does of pecans to breast cancer are still in their premature stages, initial findings discovered vital elements within the pecan nut that are said to Prevent breast cancer. Pecans are high in oleic acids. According to laboratory tests, oleic acid is capable of suppressing the abnormal activities of gene cells that are responsible for triggering breast cancer incidences. If you have relations or a member from your kinsfolk diagnosed with cancer, you can subside the risk of the cancer's onset by Taking pecans.

health Experts Advise Pecan Consumption

A lot of health experts and nutritionists recommend an several to take pecans and other nut sorts. Nuts are rich in protein, which make them good options over meat merchandises. Aside from protein, pecans are comprised of fats, which are free from cholesterol. It is estimated that 10 halves of pecan nuts is even to 1 oz of meat. With pecans, you will not have to go through the molesting process of training your food. All you have to do is pop open a can of pecans and exhaust to your heart's substance.

health Insurance And High Cholesterol

High Cholesterol will put you at twice the likelihood of coronary disease which is the number one health problem for both men and females America. High Cholesterol levels put people in danger for other sicknesses to incorporate strokes and type two Diabetes. Heart Disease and Strokes are the number 1 and number 3 perpetrators of early death in America. With this knowledge underwriters are extraordinarily particular who they approve for medicare coverage with high cholesterol levels.

Underwriters for Health insurance corporations typically like to see total cholesterol below two hundred with LDL cholesterol below a hundred. They also look closely at behavioral characteristics like smoker/non smoker, alcohol consumption, and if you are following a diet to govern your cholesterol levels. This is looked at really positively by the underwriters. These areas all factor into whether you will be authorized, rated, or presumably declined.

What are the health insurance options available for those who are challenged with high cholesterol?

These plans are sometimes times limited benefit plans with high deductibles and low benefit coverage and are offered at a higher premium cost than normal insurance.

Indemnity plans are also an option offered where the underwriting qualifications are less stringent so approvals are never your one concern. The indemnity plan will pay a certain amount per day while in the hospice or a fixed amount for charges as outlined in the firms outline of benefits plan. These sorts of plans can leave you dangerously under insured. Imagine making an attempt to cover an ICU bill for 10 days with a $1000 every day coverage. Yes, you will be awfully disappointed when you get your last bill.

After totaling all the fees for the surgeon, helper surgeon, antheseoligist, blood panels, MRI, Pussy scan, and all other charges, the costs, the little amount your Indemnity or Limited Benefit Plan pays will not be much satisfaction at the end of the day.

Mio Heart Rate Monitor

That is where the mio heart rate monitor comes into play. Exercising is very important, whether or not you are doing it to be in shape or to lose some weight. But if you were planning to lose weight, then it would be highly advisable for you to be in your target heart rate zone. Your target heart rate zone enables you to burn as much fat as possible for the duration of your workout. For you to properly measure your heart rate, you should purchase a fairly affordable yet effective heart rate monitor, and in my honest opinion and personal experience, I found the mio heart rate monitor to be the best at this.

The mio heart rate monitor is a watch that one wears which monitors your heart rate and the efficiency of your workout. The heart rate monitor tells you not only the time but also the current rate of your heart during your exercise session. With all of these great features, you are sure to lose weight, so for all of you that plan on losing weight or just getting into better shape, be sure to give the mio heart rate monitor a try and improve your health today!

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What Is A Chronic Yeast Infection?

For us to realize why our yeast infection is chronic it is important for us to understand just why we get them in the first place. Now yeast is present on and around us all the time. It is a very commonly occuring organism that actually does have it's place. After all, we would have no beer if it wasn't for yeast!

For the most part, if we are healthy, we can maintain a balance with it. The "good" bacteria in our bodies keeping the yeast in check. The problem arises when our "good" bacteria diminishes to the point where the yeast can start to take over. There can be various reasons for this, a prolonged illness, or conditions which require us to take antibiotics for any length of time.

The most usual reaction when someone gets a yeast infection is to hotfoot it to the pharmacy and get some proprietorial cream/tablets that has been adverised extensively as being able to cure your problem very quickly.

Well, the cream actually does make us more comfortable within a few days, and we think it's done the job. In reality it is reducing the amount of yeast initially, but is making what's left stronger, and it returns. This time it takes a little longer to sort it out and the cycle repeats itself until we are left with what is termed a super-infection., or chronic yeast infection.

When your infection is chronic there is very little that conventional medicine can do, except to relieve the symptoms, and actually exacerbate the condition. Some practitioners will still insist on giving you antibiotics, which, as we have seen, will again make the condition worse. For such a common condition there is still much ignorance about it in the medical world.

Having got to the stage where the yeast infection is chronic you have absolutely nothing to lose (and most likely a lot to gain) by going for a natural treatment. You should apply natural yoghurt to the affected areas. This does mean natural yoghurt, not the flavoured, sugared varieties. Yeast loves sugar, and feeds voraciously on it. You should also eat natural yoghurt each day. Check your diet and eat as much raw food as possible. Try drinking a cup of apple cider vinegar every day, and eat a clove of raw garlic (get your partner to eat one too then you'll be OK).

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Building Strength And Muscle Mass

Like many good training plans, this one focuses on gaining strength in the squat, bench press, deadlift, overhead press, and a few other compound movements. Each day has a primary lift followed by several of the most important auxiliary lifts. Go through this rotation once per week on a Monday, Wednesday, Friday, Saturday schedule. If these days do not work well, just make sure you do not have more than two days of training in a row, and that you have an off day between Bench Press and Deadlift days.

Lower Body 1 - Squat:

Squat - Use a strong, medium-width stance.

Dumbbell Split Squat - place one foot on a bench behind you, and squat down with the other leg while holding dumbbells to your sides.

Weighted Sit-ups - Keep the weight behind your head.

Calves - Pick one calf exercise, and stick with it for this day.

Upper Body 1 - Bench Press:

Bench Press - Use your strongest medium or wide grip, an arch in your back, and a full range of motion.

Seated Dumbbell Overhead Press - Use a moderate weight and a range of motion from your ears to lockout.

Decline EZ bar extensions - Use only a moderate decline. Lower the weight over your eyes while keeping your elbows in.

Pullups - Pick one variation, and stick with it for this day.

Chest-Supported Row - To keep your lower back out of the movement, use any apparatus that lets you row with your chest against a pad.

Curls - Pick one variation, and stick with it for this day.

Lower Body 2 - Deadlift:

Deadlift - Use a narrow stance and an over-under grip. Do not use straps for your heaviest set.

Leg Press - Place your feet as high and wide as possible without hurting your hips.

Calves - Pick a different calf exercise from the first lower body day.

Standing Cable Abs - Using a rope attachment, brace your back against the cable attachment and crunch away.

Upper Body 2 - Military Press:

Military Press - Use a medium stance and minimal hip or leg drive. Make sure your shoulders are doing most of the work.

Dips - Use a medium grip that taxes your chest and triceps. Dip at least low enough so that your upper arms are parallel to the floor.

Cable Pressdowns - Use a bar attachment and a slight swaying motion to help. Add weight to the stack if necessary.

Barbell Row - Use a medium-width grip and straps for your heavy sets. Use a little bit of cheating in the motion to help you lift more weight.

Pullups - Pick a different variation from your first upper body day.

Curls - Pick a different variation from your first upper body day.

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Muscle Building Nutrition

If you have spent much time trying to put on muscle mass, you have probably figured out that you need a very large quantity of protein to make significant muscular gains. Bodybuilders and their nutritionists tend to recommend an intake of anywhere from one to two grams per pound of bodyweight PER DAY. Unfortunately, most protein-packed foods tend to be dense, filling, inconvenient, and relatively expensive. It can be hard on your wallet, stomach, and schedule to get in all that you need to build muscle as quickly and efficiently as possible. Here are four cheap, easy ways for you to add more protein to your diet.

Drinking Egg Whites:

This may sound disgusting, but unlike the yolks, plain egg whites have a very neutral flavor. Also, if you buy them pre-separated in a carton, they are usually pasteurized. I have found that the best, easiest way to consume raw egg whites is to just blend them with some ice, fruit, and some kind of sweetener. The shake goes down very easy, and depending on how many whites / cartons you use, this is a quick way to consume 50-100 grams of protein.

Whey Protein Shakes:

The most common type of protein that people consume as a shake is whey, a dairy byproduct of cheese production. While not as quality a muscle-building food as chicken, steak, or other meats, whey is the easiest food for adding protein to your bodybuilding nutritional regimen. If you can find a good deal online or in a bulk or wholesale store, it also will give you the cheapest cost per gram of this nutrient.

Canned Tuna (and how to eat it):

While certainly not pretty or particularly appetizing, canned tuna is your best bet for cheap, solid-food protein. Go for the "chunk light" type to get the cheaper and easier-to-eat option. One can usually has about 25 grams of protein for less than one dollar. I have found that the easiest way to consume a significant quantity of tuna is to just take very large bites, chew them a few times, and wash them down with a big gulp of water. It has too strong an odor for polite company anyway

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