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Extraction and purification of cephalosporin antibiotics.
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You've been lied to. Lied to by the fitness magazines, lied to by the government and lied to by the food industry.
Lies such as…
-> You need to eat "low calorie" to lose fat
-> You should do long, slow cardio to put your body in the "fat burning zone"
-> You should eat plenty of whole grains to stay healthy and lean
-> Losing fat is a slow & steady process
Well my buddy Vic Magary who is one my go to fat loss experts just put up a video exposing all of these myths…
Vic is a former Army soldier, and has a very No B.S. attitude for "theories" when it comes to fat loss. He knows what works and what doesn't – and spills all of his biggest secrets in the video…
P.S. – Vic told me he's going to be pulling this video down soon. Make sure you check it out now before it's gone…
I went to the gym for one of my 45-minute workouts and quickly found myself surrounded by a bunch of weight belt wearing, orange juice carrying bodybuilders.
Not that there's anything wrong with them….
… In fact, I got along with these guys perfectly alright. The point is that our workouts couldn't have been much more different.
You see, while the bodybuilders typically spent most of their 90-minute workouts sitting around in between sets, or drinking their big ol' jugs of OJ, or even just chatting with one another, I spent my much shorter workout getting to work right away, and then making sure I didn't slow down until I'd finished.
And the reason for this was simple...
… I just didn't have a lot of free time to workout.
But just because I didn't have 90 minutes a day to workout, didn't mean I simply accepted mediocre results.
That's because in half the time those bodybuilders were working out, I turned up the intensity and followed one of my favorite workouts from the Turbulence Training for Fat Loss Manual, TT 2K4.
With this 3 day-a-week workout in my arsenal, I was able to spend just 45 minutes in the gym. But that's not even the best part!
That's because TT 2K4 is designed in such a way that it burns fat long after you've left the gym. So all you need to do is workout hard for just 45 minutes and you'll then reap the benefits for up to 48 hours later.
Ain't that great?
I realize many of you are just as busy as me and so we can't afford to workout 90 minutes a day, 6 days a week. That's why I designed Turbulence Training and the 2K4 workout program.
With a series of challenging bodyweight and dumbbell supersets, not to mention one muscle-pumping superset that even bodybuilders would love, TT 2K4 is the perfect program to get you maximum results in minimum time.
keywords are terms or words thatrelate to particular topics. Keyword research willinvolve various aspects, such as finding sales oriented keywords or driving maximum qualifiedusers to increase their online sales.
Keyword research is the first step towards a successful search engine optimization campaign.You have to be very careful when selecting keywords,as it can be very tricky to select targeted keywordsfor a website.
The selection of keywords should always be based onvarious aspects such as product names, services, brands, or general terms. Often times, people forgetabout targeting geographical terms when they haveglobal presence.
When doing keyword research, it's highly recommendedto do a very thorough market research analysis tofind the best keywords used by search engines tofind products and services online - and find out what keywords are targeted by competitors who aredoing well in marketing on the internet.
The first step in finding the best keywords is to make a list of the products, topics, and servicesthat you offer. You can also make good use of yourwebsite logs to know which keywords have broughtyou the traffic in the past.
Be sure to select keywords that clearly define yourbusiness and products to drive traffic from thesearch engines. There are some websites which gethigh levels of traffic through general keywordsalthough they might not end up being sales.
Today, users of search engines are aware of howthey work, for searching products and services onthe net. Users always look for the better products,locations, etc. Therefore, you should cover allterms for each - products, locatins, etc.
There are numerous tools available which will helpyou identify keywords that are suitable for searchengines. The challenge here, is to determine whichkeyword is the best to generate traffic.
The 300 movie workout is the talk of the fitness world. It's helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.
The 300 workout is legendary, having been featured in Men's Health and on ESPN. Everyone's looking for the 300 workout on the 'Net. So I made mini-version of the workout for the average guy and gal, see those below.
But first, here's how the original 300 Workout goes...but don't try this at home...
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
And remember, there is NO scheduled rest between exercises.
Although eventually, you'll slow down.
I tried this workout last week and managed to get 'er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?
Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 - still making for a total body challenge.
For example, you might do this 200-repetition workout - this is
great for a man with moderate fitness:
20 prisoner squats
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.
An intermediate woman could do a 150 rep workout:
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.
Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.
Don't train like this everyday. Just use one of these workouts once every other month as an extra challenge.
For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. You'll boost your metabolism, burn fat, and maximize your fitness so that you'll be ready for your very own 300 test day.
You might not be aware that the amount of sleep you get has a direct effect on how much weight you are able to lose. Studies have shown us that the body's capacity to burn fat is affected by how much sleep you get every night.
Studies that have investigated the link between sleep and weight loss have made two significant findings. Firstly, the body burns fewer calories when you sleep less. Secondly, when you don't get enough sleep, your body tempts you to eat more.
A study by Dr. Christian Benedict of Uppsala University in Sweden found that men who are sleep-deprived but still eat the same amount of food as usual burn between 5-20% less calories than when they get enough sleep. The team discovered that even just a single night of missed sleep slows down the body's metabolism the next morning.
On top of this, it's also been found that sleep deprivation leads to more cravings to eat. Another study by Marie-Pierre St-Onge of the New York Obesity Research Centre found that people who were deprived of sleep fed themselves an extra 300 calories on average during the day in comparison to well-rested people.
These two studies are just two of many research studies that provide evidence that sleep-deprivation is directly linked to gaining weight. The findings from research suggest that sleep plays a part in how your body manages the hormones that control your hunger. When you are tired, you are more susceptible to giving in to your desires to eat fatty foods.
If you are trying to lose weight yourself, don't neglect the importance of getting enough sleep. If you are someone who has trouble falling asleep at night, you may be able to benefit from sleep hypnosis.
Sleep hypnosis is a method of relaxing your body and mind to help you drift into sleep. It has often been used to cure cases of insomnia.
Contrary to what many may believe, hypnotherapy is very safe and can't cause you any harm. In fact, it is a much safer method for falling asleep than many of the over-the-counter sleep inducing products that you can find. Using medication to fall asleep can leave you dependant on drugs, whereas sleep hypnosis can help you fall asleep naturally without having to put any manufactured drugs into your body.
Sleep hypnosis helps train your body and mind relaxation techniques that allow you to sleep peacefully. Because of the stresses that occur during the day, stressful thoughts can occur that are stored in the subconscious mind.
When you try to sleep at night, the subconscious takes over. If there are lots of stressful thoughts floating around it will have difficulty relaxing and drifting into sleep. The purpose of sleep hypnosis is to eradicate this problem by helping your mind to relax deeply and do away with the stress that prevents you from resting.
Getting a good amount of sleep will help you lose weight in many ways. First of all, being as your body has more time to refresh, your bodily systems such as your metabolism will be working at full force. This means you will burn calories much quicker.
Also, if you are feeling lethargic, it's more likely that you'll be tempted to graze on unhealthy snacks. If you are feeling refreshed on the other hand, you will feel less urge in the body to fill up on unhealthy foods.
Big News! Craig Ballantyne has added a brand new set of
Turbulence Training Fat Loss Nutrition Guidelines to the TT
package. This new report comes from nutrition expert, Dr. Chris
Mohr, Ph.D. Today we want to introduce Chris to you, and get him to answer some tough fat loss nutrition questions.
So first, Dr. Mohr's credentials...
Dr. Chris Mohr is a consultant to a number of media outlets and
corporations including the Discovery Health Channel, Clif Bar, Fit Fuel, and Labrada Nutrition. He has authored or co-authored several textbooks and has written nearly 500 articles.
Dr. Mohr has bachelors and masters degrees in Nutrition, from Penn State University and the University of Massachusetts, respectively. He received his PhD in exercise physiology from the University of Pittsburgh and is also a registered dietitian.
Through his company, Mohr Results, Dr. Mohr offers consultations, provides corporate seminars, and will soon be providing nutrition services for trainers.
Now, before we get to the interview with Dr. Mohr, I have something to admit:
Nutrition is more important than training.
There, I said it. In fact, I've admitted it all along. It doesn't
matter how good the Turbulence Training workouts are, you won't get maximum results without the right nutrition.
And that's why I've gone to Dr. Mohr to get his advanced fat loss tips.
CB: For fat loss, what kind of shake is best after weights? Do we
need high-carb, sugar shakes?
I still think this is an important meal to get some carbohydrates
in to fuel you for your next workouts, since carbohydrate intake is likely low throughout the remainder of the day.
Even during a fat loss phase, I recommend folks get at least a 1:1 ratio of carbs:protein.
CB: But what about sugar specifically? If a client is 35, 5'10", and 21% body fat, does he need sugar in his post-workout drink?
I do still think simple carbs are important during this recovery
Carbs don't have to be the enemy---if the rest of your carb intake is mainly veggies, the post workout simple carbs will be a Godsend.
You'll suck that right up, you'll feel stronger, and have better
subsequent workouts. You should be training hard enough to be able to lose the fat...it's not all about the carbs.
I would go 1:1 ratio of carbs:protein...around 30:30 of a
combination of malto/glucose/sucrose or any high GI ingredients with a whey isolate and/or hydrosylate.
CB: Does post-workout nutrition change for interval training?
I believe it does, because while you're exercising at a
high-intensity, the amount of glycogen depletion and protein
degradation that's going on is lower than with a longer duration,
intense weight workout.
It is still an important time for feeding (after exercise), but I
wouldn't recommend the same high intake of carbs:protein as I would after a tough weight workout.
Like before, go with the 1:1 ratio of carbs:protein - that is, of
course, unless you were just out there doing intervals for an hour (but then you'd basically be superhuman).
CB: What are your thoughts on eating before bed?
This is a time I like a protein and fat meal, to help slow the
digestion of those nutrients during a time when it's likely you
will be breaking down some muscle tissue.
I am "ok" with some carbs, but if you do eat them, focus on veggies or something similar and don't sit down to a Thanksgiving meal and then immediately close your eyes.
CB: Everyone seems to know the general protein rule for gaining muscle (1g per pound bodyweight), but how much protein do we need when trying to lose fat?
This is suffice for losing fat as well. Maintaining this intake,
with a moderate fat intake as well, will help provide the necessary nutrients since you want to lose as much fat as possible, yet maintain as much lean body mass as possible.
You can't get around the fact that weight loss does take some
reduction in calorie intake (or very high amount of calorie
expenditure), so focus your intake on lean proteins, healthy fats,
and always think fiber, not carbs.
CB: Give us one of your "secret" advanced fat loss nutrition tips...please!
Losing fat without the addition of intervals is like riding a bike
through sand - sure it will work, but your progress won't be nearly as fast.
Replace all simple carbohydrates with their high-fiber
counterparts, and make sure you're eating at least one vegetable each and every meal.
CB: What do you think of "calorie cycling" diets - where you drop your calories for a couple of days, then bump them up, etc. Is there any research to support this approach?
To my knowledge it's all anecdotal.
Theoretically, it seems as if it may work; however, it would be
near impossible to design a well controlled study to test the
With that said, it's hard to make specific recommendations because there's nothing to base it off of.
CB: And let's finish off with your thoughts on fish oil - dosage,
They kick ass---general health, 2-4 g/day. Elevated TG I would go higher, increasing in a stepwise manner, up to 8g or so (not a
blanket statement, but individualized). Always speak with MD first since it does decrease clotting time...contraindicated if on blood thinning medications.
Preliminary research with weight loss shows it's promising---2-3 studies to my knowledge. I do believe higher quality fish oils are important. Fish oil shouldn't give you fishy burps or taste fishy at all.
Two favorites are Nordic Naturals and Carlson. Fish oils are
screened very well for mercury and other contaminants, particularly ones like NN and Carlson.
CB: Thanks Chris. This is great. I look forward to adding your nutrition knowledge to my Turbulence Training workouts...I guarantee that this combination will help everyone lose fat and gain muscle.
More nutrition interviews with Dr. Mohr are on the way.
If you have any other questions, just let me know.
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet (p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)
8 ) The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
The world of weight loss seems to be full of confusion. The basic concept we are taught about dieting is that a low calorie diet is the key to losing weight. This notion is being challenged more and more these days.
Most people think that simply limiting the amount of food they eat will make them lose weight fast. For many people however, this does not work.
The vital piece of the puzzle that most people are missing is that how they eat is just as important as what they eat. Common eating patterns for the majority of people include eating three large meals every day until they are full. This method of eating can be detrimental to weight loss.
What is Grazing?
Grazing is a way of eating that spreads outr your food intake into smaller chunks. So, rather than just eating 3 large meals each day, you have a smaller breakfast, lunch and dinner and then eat small snacks in between. Some people already graze without knowing it, but do it in a very unhealthy way. This means that in between meals they snack on things like chocolate bars and packets of crisps. When grazing is done right and you snack on healthy foods rather than crisps and chocolate, it can be very effectively for helping you to lose weight fast.
Benefits of Grazing
There are several health benefits that you gain from grazing healthily:
How Grazing Makes You Lose Weight
Grazing has a completely different effect on your body than if you were to eat large meals. Usually when people eat large meals, they eat until they are full and can't eat any more.
Doing this is almost like expanding your stomach. At every meal time, you need larger amount of food to compensate for what you haven't eaten since your last meal. Being as your stomach expects lots of food every time you eat, it needs more room to store it all. Thus, you put on weight.
Grazing has a different effect. Eating smaller amounts of foods more frequently makes it easier for your body to digest and it puts your metabolism into constant action. This is necessary if you want to lose weight.
Every time you eat a meal, it is important not to eat so much food that you feel full. If you eat until you are full it is like putting a speed bump in front of your metabolism. To keep your metabolism moving fast, you need to keep your meals small.
What to Eat
Your between-meal snacks should contain as many natural foods as possible.When food is eaten it gets converted into glucose (blood sugar) so the body can use it as energy. Natural unprocessed foods release energy slowly, while unhealthy foods like crisps and chips release energy quickly.
When foods get converted into glucose quickly, the body reacts and releases a lot of insulin. Insulin converts sugars into fat and thus prevents the body from burning it.
Eating natural foods helps to maintain your blood sugar levels and gives you stable insulin levels. This means your body won't burn fat so quickly and you will be able to lose weight fast.
Ideally, your between-meal snacks will contain lots of vegetables. Vegetables contain an abundance of vitamins, minerals and nutrients that your body needs to stay healthy. If you have the chance, you can prepare various salads to snack on throughout the day.
You could prepare a different fresh salad each day and carry it in a lunch box when you go to work. You can make things fun and create a new original salad every day.
If you are really not used to eating vegetables you should try to bring them into your diet gradually. For instance, start by eating just two or three new salads a week, and then start eating more. Chances are you will gradually begin to enjoy various kinds of vegetables.
You could also carry a snack pack with you to work including quick and easy healthy snacks to eat if you don't much time at hand.
If you really don't want to eat veggies all day then stick to natural healthy alternatives. Always choose healthy pieces of fruit, cereal bars, dried fruit or nuts over things like chocolate bars and crisps.
A Balanced Diet
While you will receive an abundance of goodness from vegetables, your diet also needs other good food sources to provide a healthy balance of protein, fat and carbohydrates. Include things like salmon, chicken breast, lean pork, tofu and boiled eggs in your diet for a good source of protein.
Complex carbohydrates are contained in foods like brown pasta, brown rice, rice crackers and wholemeal bread. Carbs can help supply your body with sustained energy.
Allow yourself to have your favourite treats every now and then. Treats shouldn't be eliminated from you diet all together because you may lose the will power to stick to your eating plan. Consider treats as a reward for the times when you have stuck to your diet well.
Also, be sure to drink lots of water and exercise regularly. Water flushes toxins out of the body and keeps energy levels high, while exercise can provide that extra boost you need to lose weight faster.
Grazing is being recognised more and more these days as a vital component to successful weight loss. For many people, learning the proper way to eat throughout a day is the missing piece of the puzzle they were looking for. Whilst eating healthy meals is obviously very important for losing weight, the frequency and size of your meals is just as vital. One of clear winners when it comes to grazing diets is the Lunch Box Diet which has been called 'the best diet ever' 5/5 by Elle Magazine. Even Cameron Diaz is said to be a fan of this healthy plan that becomes a 'way of life'.
You know those people who always talk about their workouts, and yet when you go to the gym with them they actually look out of shape? Well, a similar scenario happened with Mike – a former client of mine and a self-proclaimed "gym buff"…
… When Mike, who was semi-active at the time, learned of my 3-day a week training program, he enthusiastically jumped on board. And unsurprisingly, it took him just one short intense workout before he realized the raw power of Turbulence Training.
While over the course of the program Mike and I disagreed on the length of recovery time between sets, there was certainly no arguing his results – in only 4 short weeks Mike had lost 10 pounds while gaining a TON of lean muscle mass.
Since Mike's life-changing day many years ago, thousands of others have joined him in realizing the transformative power of total body, fast and effective workouts like the one found in the Turbulence Training Original workout program.
So what do YOU need to realize your own powerful transformation?
1) You'll need to ditch slow, boring cardio.
That's because it's useless for fat loss and causes overuse injury. Bottom line, your time can be used much more efficiently to achieve the body you desire.
2) You'll need to free up three, 45-minute slots a week.
Why so little time? Well, nowadays we're too busy for 90-minute, six day-a-week workout programs. And by combining my short burst interval workouts with strategically designed supersets of dumbbell and bodyweight exercises, you'll maximize your results in minimum time.
Just think of all the free time you'll now have to spend with friends and family, or even just enjoying some of your hobbies!
The fusion of TT Original's two intense, total body workouts with advanced interval training sessions has proven to work time and time again. And with the Turbulence Training 60-day, no questions asked money back guarantee, why not find out how you too can quickly transform your body from its current out-of-shape physique like Mikes, into a strong, lean and sexy work of art.
The lower abdominals may be the single most popular subject among fitness enthusiasts today. This is due to the fact that having flat, tight, lower abdominals is a highly desired look, but a very difficult look for most people to achieve. Many fitness professionals insist that there is no such thing as "lower abdominals", While others propose that exercises like crunches work the upper abs more and exercises such as leg raises or reverse crunches work the lower abs more.
Before continuing, first keep in mind that no abdominal exercise can "spot reduce" lower abdominal fat. Many people feel a need to perform special "lower ab" exercises, not realizing that the real reason they can't see their lower abs has nothing to do with their choice of abdominal exercise, and everything to do with an excess of fat and possibly digestive problems
Because of genetics and hormones like estrogen - the lower abdominal region is simply one of the first places most people store body fat. Therefore the same is true in reverse - lower ab fat is the last place to come off. Removal of lower abdominal body fat is a separate issue than lower versus upper abdominal muscle recruitment and body fat problems can only be addressed by creating a caloric deficit and addressing lifestyle factors. This requires proper nutrition, not special "lower ab" exercises.
Second, it's true that you cannot isolate the upper and lower abdominals from one another. Both upper and lower abdominals are activated during the performance of any abdominal exercise. The rectus abdominis is one long muscle, not two separate muscles. However, the nerve innervation of the upper and lower portions is different.
Although you cannot completely isolate upper and lower abs, research has used electromyography (EMG) testing to try and determine whether certain exercises can emphasize one section of the abs more than another. Results have shown very clearly that the obliques can be recruited more with specific exercises. However, data on lower versus upper abs is mixed.
For example, a 2001 study by Lehman and McGill published in the journal Physical Therapy said, "Differences between the portions of the rectus abdominis muscle are small and may lack clinical or therapeutic relevance." On the other hand, a study by Willett and colleagues at the University of Nebraska said, "our findings support the concept that abdominal strengthening exercises can differentially activate various abdominal muscle groups." A 2007 study by Eric Sternlicht found major increases in EMG activity (93%) of the lower abdominals simply by changing body placement on a swiss ball during the crunch exercise.
I believe it is very possible that the upper and lower abdominal areas can be emphasized to a greater degree by the choice of exercise. The abdominal region is somewhat unique because unlike muscles such as the bicep, the abdominals are divided by tendinous intersections which correlate to various segments of the spinal column. It has been proposed that these segments may be under separate neurological control.
As I learned in my internship from the Paul Chek Institute, as early as 1934, Joel E. Goldthwaite in his book "Body Mechanics in Health and Disease," determined that there was a difference between the control mechanisms of the upper abs versus the lower abs. In other words the "electrical system" that controls each section is innervated by different wiring.
Some years ago a TV special filmed a belly dancer rolling a few quarters up, down, sideways and diagonally across her belly. I have seen a similar feat with my own eyes as my brother can do a "belly roll" - an impressive feat of abdominal muscle control somewhat akin to a caterpillar inching its way across the floor, by rolling one segment of its body a time. Although this may simply be an individual trait and or a well-practiced skill, it's suggestive that different segments of the abdominals can function independent of each other, indicating that they may be on different neurological circuits.
Evidence of separate innervation may also be seen when a person with great upper abdominals experiences distention in the lower abdominal region, commonly known as a "pooch belly," despite low body fat. Explanations include gastrointestinal issues, bloating or food intolerances that allow the lower abdominal wall to protrude as a result of inflammation inside the gut. However, there may be a neuromuscular explanation as well. If the muscles that hold in the gut contents are weak or suffer from poor neural connections, the lower abdominal wall may bulge outward, independent of body fat levels.
There are many opinions on this controversy, as well as conflicting research data. Some experts believe strongly that "lower ab exercises" are just another fitness myth and that the case is simply closed. However, the abdominal and core region may be much more complex than just one long sheet of muscle running from the sternum to the pubic bone that contracts completely along its length or not at all. I believe we should keep an open mind to the possibility of being able to emphasize the upper or lower area to a greater degree, as some of the EMG studies suggest.
Assuming that the lower abdominals can be stressed to a greater degree with choice of exercise, this has significant implications for creating highly effective and individualized training programs.
Lower abdominals should be trained as follows:
(1) proper exercise sequence (lower abs first),
(2) proper selection
(3) proper progression.
A common mistake is when a beginner with weak lower abs attempts to do advanced exercises such as hanging leg raises. This demonstrates improper exercise selection and progression and will do nothing but build muscle imbalances. These imbalances will manifest in poor posture and lead to injury and low back pain.
Upper and lower abdominals can be tested and I outline two easy assessments to find out your level of lower abdominal conditioning in my Firm and Flatten Your Abs e book. When you take the upper and lower abdominal tests before starting the program, you will easily see the difference between the two and then you will know which areas to prioritize the most, which exercises you can safely begin with and how to get the best results possible from your training program.
Everybody knows that a large intake of calories causes you to become overweight. If trying to lose weight, it's not so important how much food you eat, but how many high calorie foods you eat. Having a list of the lowest calorie foods is very helpful if you want to lose weight or just have a more healthy diet.
Here is a list of ten of the lowest calorie foods you should include in your diet in order to eat healthily and lose weight successfully by Lunch Box Diet author Simon Lovell:
Carrots contain a similar amount of calories to broccoli, but with a slightly higher carbohydrate level of 8%. Carrots contain many other beneficial components though like carotenoids which act as an important antioxidant. These protect the retina from becoming damaged, thus providing protection against eye damage.
One 4 ounce portion of low fat yoghurt contains roughly 40 calories. Low fat or fat free yoghurt is good for the intestines and prevents the growth of bacterium that can cause stomach cancer and peptic ulcers. It also prevents irritable bowel syndrome symptoms like bloating, diarrhoea and constipation
A 4 ounce serving of low fat cottage cheese contains about 80 calories and zero grams of fat. It is great for dieters who want to enjoy cheese and not feel guilty about what it will do to their waist. Despite being low in calories it is also high in protein.
These fruits contain an abundance of healthy components, such as zinc, selenium, and vitamins A, C, and E. Eating them regularly can help protect against infection and keep you looking younger. One tangerine contains about 40 calories, while an orange contains about 70.
Dried fruits are also very rich in vitamins and carry many health benefits. For example, figs are known to lower risk of cancer and improve digestion, while dried plumbs are known to ease the effects of stress. A 30-50g portion of dried fruit provide a very healthy snack for anybody.
Cherries are another fruit that have properties helping them to protect against cancer. They are rich in potassium and vitamin C, and also provide a mild laxative action.
Coming in a variety of colours, lentils are one of the best sources of iron you can get from a vegetable. They are rich in protein, vitamin B, folate and dietary fibre. One 4 ounce serving contains around 70 calories.
Chillis contain around 20 calories per 100 grams, and contain antioxidants which can protect against cancer, heart disease and early ageing. Also, they provide a good source of vitamin C and betacarotene and can reduce the risk of blood clots.
Soups are a great way to enjoy a tasty yet low calorie meal. One portion of soup usually contains nothing over 150 calories. Soups are good for the digestive system and excellent for warming up your stomach enjoy during the cold winter
Simon Lovell is personal trainer and author of The Lunch Box Diet, voted 'the best diet ever' by Elle Magazine. He is also fitness expert to the likes of Marie Claire & Women's Fitness in the UK.
The internet has opened up many new ways to earn money. Now almost everyone can easily start making money online. While there are many methods and techniques to earn money on the internet, selling ebooks, using the Amazon affiliate program and starting your own Yahoo Store are some of the easiest for people who do not have much experience in internet marketing.
Making money with ebooks
Ebooks are basically informational content that is being sold online. Most of the ebooks being sold on the internet are instructional how-to guides which answer people's questions about a specific need. These could be guides on making money online, fixing computer problems, training your dog, relationship advice and more.
What most people don't realize is that while the sales pages may tout the guides as being the ultimate sources of exclusive, top secret information that is impossible to find anywhere else, this is actually far from being actually the case. The same information found in these guides can usually be located by spending a few hours of searching and putting together your findings. All that the authors do is rewrite common methods, advice and information, and sometimes add their own advice based on their knowledge of the subject. This means that you do not have to be a professional writer to put together a successful ebook, but you should at least have some knowledge and interest in the topic of the guide you are writing.
Once you have your ebook written, you need a way to sell it. You will need to set up a website with a sales letter that tells people what your product is about and most importantly why they should buy it. While writing good sales copy takes some practice, you can get some ideas from the sales pages of other products on the internet. To take payments and deliver the product, you can set up a "buy it now" button in your PayPal account that will redirect buyers to download your ebook once they have made the payment.
To sell your ebook, you can buy text advertisements and banner ads on sites which deal with the topic your ebook is written about, such as forums.
While it may seem like a challenging task at first, after you gain an understanding of the details of how to write and promote ebooks, you can have a lot of success. For more information, you can visit popular internet marketing forums such as The Warrior Forum (www.warriorforum.com) and Digital Point (forums.digitalpoint.com)
How to make money with the Amazon affiliate program
Amazon.com offers an affiliate program with which you can earn money by placing links to Amazon products on your website or blog. Depending on the item that was bought by the client, you will receive a commission ranging from 4% to 15% of its price.
Joining the Amazon Associates program is easy, and can be done by visiting their website at
To make money from Amazon's affiliate program, you first need to have a website or a blog. For example, if you have a blog that talks about books, you can put Amazon affiliate links to the books that you recommend. You will then earn money if one of your visitors makes a purchase using your link.
How to start your own Yahoo Store
A Yahoo store is a great tool that lets small businesses sell their products online. To start building your store, simply go to You will then be able to choose the package which suits your needs. Packages start at $39.95 and up, and vary depending on the features offered.
Once you have signed up, you can begin designing your store front, adding items, as well as customizing options such as available payment methods. Yahoo makes it brain-dead easy for you to accept payments online, prepare orders for shipping, track sent orders, as well as manage your customer's information.
I'm going to show you three quick and dirty ways
to make income online, by working as much or as
little as you want, from anywhere in the world,
whenever you choose
Online freelance writing jobs are plentiful, if
you know where to look and can distinguish the
legitimate opportunities from the potential scams.
Most people don't have a clue about the wide
variety of writing opportunities available to them
all over the Internet. These include writing
simple articles, press releases, and even complete
Some clients pay upfront for your material,
offering a certain amount per word or per
assignment. Others will pay you per the hour for
other writing and publishing related tasks such as
proof-reading and editing web content.
Freelance writing networks such as "The Freelance
Writing Jobs Network" are a great place to start
looking for writing jobs and advice. And then
there are what I call "freelance matchmaking"
sites or "job boards" like Elance.com and
On these sites, almost every day, thousands of
businesses post various types of writing projects,
gigs and requests. If you get aggressive in
applying for these open spots, then there's a
virtually unlimited supply of writing
opportunities that can make you money relatively
When starting, reply to as many project requests
as possible, offer to work at a reasonable rate
(but not dirt cheap), and be quick and responsive.
Landing that first gig is always the hardest
step, but once you've built up a portfolio and
some clientele, you'll get more and more
The key to making money with freelance writing is
to quickly produce as many quality pieces as you
can for your portfolio, and then use job boards
and social networking strategies to promote your
writing. The more traffic you get to your online
work, the more companies you'll have approaching
you to write for them.
Here are some additional tips when setting up
1. Set up a professional web page with your
resume, contact information, and some writing
2. Establish yourself as a reputable, talented
freelance writer by submitting only your best
quality work to potential clients.
3. Network with other busy writers who may be
able to send extra work your way. Participate in
writers forums by writing useful comments and
including links to your website and online work.
Making Money with eBay
If writing is not your thing, then hop on over to
ebay.com and you can start selling almost anything
you can imagine within just minutes.
Imagine having access to 100 million
cash-spending buyers. That's exactly the kind of
gold mine that's waiting for you on eBay. It has
over 100 million registered users, all of whom are
out there shopping for great deals.
To become a successful eBay seller, first you
must first figure out what to sell. You can sell
your own items, check out trade shows in your
local area, or search online directories like
Doba.com and Alibaba.com to find hot products.
Here's how to get the most out of your ebay
listings and auctions:
1. Create good titles and descriptions, and
include quality photos of the items. Write
descriptions that stand out, but do not make them
obnoxious by using all capital letters or
excessive punctuation. Also, be honest about any
defects in the items you have for sale.
2. Consider starting your own eBay store for
selling large quantities, since they have a longer
run time than typical auctions. Participate in the
eBay community and read the forums to stay
3. Other ways to get traffic to your auctions and
items for sale include creating an page
on eBay and linking to your auctions from other
sites. You also could register a domain name
dedicated solely to promoting your own auctions.
Once you find a hot product, keep selling it, and
then gradually find more and more products you can
promote. Over time, your income will grow
How to Make Money with Your Own Blog
Blogging is another easy way to make money
online. The secret to profitable blogging is to
focus on a particular that is, your area
of expertise or a very specific subject that is
popular in the search engines.
Here's how to get started blogging:
1. Like freelance writing, you should approach
blogging with the intent to write unique, quality
content. Offering useful information and
establishing yourself as a trustworthy resource to
your readers will quickly lead to lots of
word-of-mouth traffic to your blog. Readers can
tell if you do not know what you are talking
about, so do your research and focus on producing
2. Starting a blog is as simple as getting a free
account at Wordpress.com, Blogger.com, or another
blog hosting site. You can also pay for a domain
name and hosting services if you want to
personalize your blog even more. I suggest you
start with the free options.
3. Once you have established your blog, then you
can focus on monetizing it by incorporating
relevant ads through advertising networks like
Google AdSense or Chitika. Affiliate programs such
as Amazon also are becoming increasingly popular
ways to earn extra revenue. In addition, you could
sell private ads or review products on your blog.
4. Promote your blog by utilizing social
networking opportunities such as LinkedIn,
Facebook, Twitter, and blogging forums. If you're
creative, then you'll find endless opportunities
to promote your blog throughout these social
Freelance writing, selling on eBay, and blogging
are only three of the many ways to make money
online. They might require an initial investment
of time and effort, but you are likely to see some
quick income and even huge profits in the long run
if you follow these hints.
Many women find that as they progress through their pregnancy, they begin to experience what is known as round ligament pain during pregnancy.
Round ligament pain during pregnancy is due to the weight of your expanding uterus on your already stretched ligaments, but it all starts with those pesky hormones that make all the other changes in your body!
Hormonal changes in your body start to soften your ligaments, to allow for greater movement and stretching during childbirth as your pregnancy progresses. However, those softer ligaments are also put under ever increasing pressure as your baby's weight grows.
The further along in your pregnancy you are, and the heavier your baby becomes, the more likely it is you will experience round ligament pain during pregnancy, when you physically exert yourself by walking and other activities.
The good news is that in most cases, round ligament pain during pregnancy is completely benign, and while it may be painful, and slow you down quite a bit, there's unlikely to be any lasting damage.
If you are experiencing what you believe is round ligament pain during pregnancy, you should consult your doctor, as there may be other causes for your symptoms. If RLP is diagnosed, your doctor will probably recommend avoiding physical exertion, gentle massage of the affected area to soothe the pain, and possibly a mild painkiller, such as Acetaminophen or paracetamol.
The application of mild heat to the area during massage can also bring relief to sufferers of round ligament pain during pregnancy, as can gentle stretching exercises.
Remember that round ligament pain during pregnancy, while certainly not pleasant, is usually also not dangerous, and that the vast majority of women who experience this problem will find that their symptoms spontaneously vanish within a few days or weeks of delivery.
In the mean time, put your feet up and relax as much as possible, take it easy, and use massage and other safe techniques to treat the symptoms of RPL.
If you're looking to develop an impressive, muscular physique, well-developed shoulders are an absolute must. Thick, round "cannon ball delts" will make your upper body appear wide and powerful and will help immensely in creating the v-tapered look that all bodybuilders strive for.
Many serious lifters will argue that underneath clothes, muscular shoulders make the greatest contribution toward the overall appearance of the upper body.
The shoulder is a 3-headed muscle that performs the function of lifting and rotating the arm. It consists of the anterior region (the front), the medial region (the middle) and the posterior region (the rear).
These heads can be stimulated in the gym using two different movements: an overhead press and a raise.
The overhead press is the meat and potatoes of effective shoulder training. There isn't a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement. Both a barbell and a dumbbell can be used for this exercise, but dumbbells are the best overall choice.
Dumbbells allow you to move through a more natural range of motion and also don't allow one arm to cheat for the other. They also place a greater amount of total stress on the shoulder region in comparison to the barbell, which shifts some of the stress to the upper chest.
I would recommend using the seated overhead dumbbell press as your core shoulder movement. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level.
The next exercise to look into is a basic side lateral raise, which can also be performed with a pair of dumbbells. Side laterals are an isolation exercise and will shift the majority of the stress to the medial head of the shoulder. This will build greater shoulder width and will contribute to that wide upper body look.
Stand with your knees slightly bent and hold a pair of dumbbells with your palms facing inward. With a slight bend in your arms, raise the dumbbells up to shoulder level and then lower them back to the starting position.
When it comes to training your shoulders for maximum size and strength, a basic overhead press and a side lateral raise is all you need. It's very important to realize that the shoulders are stimulated on virtually every single upper body exercise that you perform and therefore they do not require a lot of direct work.
Most people perform far too much work on their shoulders and actually hinder their gains as a result. Because of this I typically do not recommend that you perform isolation exercises for the anterior and posterior heads.
The anterior heads are heavily stressed during all chest pressing movements while the posterior heads are hit equally hard on all rowing movements for the back. A couple of extra sets won't hurt, but you should try to minimize the volume as much as you can.
The key to massive shoulders is quality, not quantity.
Here are a couple of sample shoulder routines that you can use...
Shoulder Routine #1
Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps
If you insist on performing isolation exercises for the front and rear heads, you can use this routine:
Shoulder Routine #2
Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps
Standing Front Dumbbell Raise – 1 set of 10-12 reps
Seated Rear Lateral Dumbbell Raise – 1 set of 10-12 reps
There you have it.
All sets should be taken to concentric muscular failure where no additional reps can be completed using proper form. Keep a detailed record of each workout and strive for continual improvement from week to week by either increasing the resistance or the number of reps performed.
If you want to learn the specific training methods for hitting all of your other muscle groups, go ahead and You can gain instant access to a complete online muscle-building video lesson series that outlines the proper techniques for maximizing your muscle gains in your chest, back, arms, legs and abs, with a special lesson dedicated to each.
Postpartum Depression Miracle came to me in a magical way. I had no need for it at that time. I had visited my cousin in New Jersey. She had just had a baby. It was on her kitchen shelf that I found the 'concoction' – or so I scoffed. Whoever could get depressed after having a baby wasn't in their right mind to have a baby in the first place.
Surely, bringing a bundle of joy into the world is a matchless experience. You prepare so long for it and you pray so fervently that everything should go well. So when all things do go well and this brand new person is right there in your family – how can possibly anybody in their right mind be depressed.
At least that's what I was sure about till it happened first hand. Doctors have a logical reason. Your hormones go through a roller coaster trip when having a baby. It is actually normal to get feelings of acute depression after having a baby. You don't feel like eating anything. You don't manage to sleep well. You feel frustrated and sometimes don't even want to look at your own baby. That's got nothing to do with the hard work that goes into looking after the baby. Surprisingly, all your doctor can ever give you is a muscle relaxant or anti-depressant. Would you like to use those drugs while breastfeeding your baby?
I didn't feel comfortable and no mother would be comfortable with all those drugs. That's when I happened to call my cousin and discuss the Postpartum Depression Miracle that I had seen in her house so many years back! Yes, it worked miracles for me. I was back to feeling good about myself, and of course, about the baby. I think all mothers should give the Postpartum Depression Miracle a try – particularly because postpartum depression, if untreated, can turn into something worse like psychosis.
You may know that high blood pressure can cause the heart to become enlarged through years of overwork. But did you know that the disease called hypertension – the technical name for high blood pressure – can also do some serious damage to the arteries?
Pulmonary Arterial Hypertension (PAH)
One type of hypertension is called Pulmonary Arterial Hypertension (PAH) because it is a condition where the pressure on the pulmonary artery is too great. This becomes an area of concern when pressure is above 25 mmHg. Normal pressure on the pulmonary artery is 14 mmHg. In PAH the inside of the arteries becomes narrower because the muscles along the wall tighten up. The arteries can also become thick from the increased muscle mass in the arteries due to their "workout." When this happens the thicker walls create a narrower passage way for the blood flow and blood pressure increases.
The pulmonary arteries can also form scar tissue. This narrows the artery even more. Blood clots can cause further blockage and make blood flow difficult. All of the factors that narrow the arteries can also cause them to harden.
As time goes on without treating PAH, the right side of the heart is forced to work harder. Eventually it becomes so weak that it completely fails. The number one cause of death for people with PAH is heart failure. PAH is either inherited or comes about as the result of other conditions such as chronic lung disease, blood clots in the lungs or heart disease which can be caused by other types of conditions such as hypertension or high cholesterol.
Atherosclerosis is another condition of the arteries brought about by high blood pressure among other diseases and conditions. The risk of developing this hardening and narrowing of the arteries is increased with age. If you have a close relative with the condition you are also at greater risk.
Basically, atherosclerosis starts because of a buildup of plaque in the arteries by damage to the artery's lining. High blood pressure, diabetes and high cholesterol all contribute to damaging the artery walls. When plaque builds up it can lead to blood clots that narrow the arteries even more. With increased blood pressure on the arteries and the clots, there is a greater chance of heart attack or stroke.
Coronary Artery Disease (CAD)
Coronary Artery Disease (CAD) is when the arteries leading to the heart become hardened and narrower. There can be different types of CAD, the most common being angina and heart attack. Angina is a condition of chronic chest pain because the heart is not getting enough blood. A heart attack is the result also of the blood not making its way to a portion of the heart. Complete heart failure which can result in death happens when the heart cannot pump enough blood through the body.
To treat CAD, it is recommended that blood pressure is kept in check. High blood pressure adds to the strain on the arteries and the heart. A healthy diet and lifestyle will reduce the chances of developing CAD and other diseases or conditions of the arteries. Learn how to reduce your blood pressure to a healthy level by reading this special report:
You can have your cake and eat it too -- well at least you can
lower your blood pressure and have your salt too. That is what
recent research is telling us about sodium's role in managing blood pressure. Hypertension, it turns out, is not caused by too much salt. Neither is it lowered by simply cutting salt out of your
diet. So how is it that table salt (sodium) is still getting such a
bad rap and being linked to high blood pressure? The real culprit
it turns out is not salt, but how your body manages sodium and its proportion to the amount of potassium, calcium and magnesium in your body.
Scientists have discovered that deficiencies in potassium, calcium
and magnesium have a much greater impact on blood pressure than the mineral salt. These other minerals are so important in controlling blood pressure that when they are out of balance with each other, they can make salt more of a threat to healthy blood pressure.
The fact is that only about 10 percent of the population is
considered "salt sensitive." It is this relatively small group that
has to watch their salt intake for a variety of reasons, including
its impact on blood pressure.
There are some easy ways to make sure all of the important minerals in your body are in balance. These include:
1. Eat a well-balanced diet with a variety of foods. This will
ensure that you are getting a wide range of nutrients and not just
one or two key elements.
2. Make sure you get enough calcium -- 2000 mg per day. Calcium is essential to bone density, but in relationship to blood pressure, it is believed that low calcium levels can actually cause high blood pressure. Calcium is a natural diuretic, so when salt is
consumed, even larger quantities, having enough calcium signals the kidneys to get rid of the excess sodium. Also, calcium prevents a certain hormone that raises blood pressure from being released and doing its damage.
3. Get plenty of potassium. Studies have shown that diets high in
potassium and lower in sodium can prevent many diseases and keep blood pressure lower. On the other hand, when there is much more sodium than potassium, blood pressure goes up. Balance the two, and you can make great strides in controlling hypertension.
Here are some food suggestions for getting enough of these
Calcium -- Aside from dairy products, which can be high in fat and hard on the digestive system, broccoli, spinach, and salmon are good sources.
Magnesium -- Foods such as whole grains, nuts and black beans will help you get the beneficial 400-800 mg daily of magnesium.
Potassium -- bananas, potatoes, orange juice, and cantaloupe all
provide potassium. Potassium is the most substantiated mineral in controlling blood pressure.
When even good food choices leave you feeling you are lacking in
important minerals, supplements can pick up the slack. Whether
through food choices or supplements, getting enough minerals into your diet is necessary to counteract the impact of sodium in the battle with high blood pressure.
You now know of three important minerals that help balance sodium in your body. Discover more powerful nutrients and minerals that can lower your blood pressure safely and naturally:
If you're serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day.
Many of the so-called "experts" out there really don't have a clue of what they're talking about and are only motivated by pushing expensive pills, powders and "miracle programs" on you that you don't really need.
If you don't watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains.
In this article I'm going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.
Myth #1: In order to build muscle, you must achieve a "pump" during your workout. The greater the pump you achieve, the more muscle you will build.
For those of you who are just starting out, a "pump" is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful.
While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow.
A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.
Myth #2: Building muscle will cause you to become slower and less flexible.
Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down.
Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply.
Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther.
Myth #3: You must always use perfect, textbook form on all exercises.
While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve.
It's very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows.
Myth #4: If you want your muscles to grow you must "feel the burn!"
This is another huge misconception in the gym. The "burning" sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise.
Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7, rather than the traditional range of 12 and above.
If you want to clear up your confusion and learn the truth behind many other popular muscle-building myths, go ahead and I'll reveal why 95% of people in the gym fail miserably and will teach you how to get on the proper path toward muscle-building success once and for all.