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9 Tips To Help You Gain Weight

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<span style="color: blue;"><span style="font-size: x-large;"><u>9 Tips To Help You Gain Weight</u></span></span></div>
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<span style="font-size: large;">There are a couple of reasons why most people fail in their attempt to gain more muscle mass: <br /><br />A. Improper diet. <br /><br />Most people are not eating enough protein and eating too many simple carbs. <br /><br />They are not stressing their muscles during each workout. You don't have to kill yourself, but you must subject your body to out of the ordinary stress each workout to grow muscle. <br /><br />B. They lack consistency. <br /><br />They do not stay focused throughout the entire 12-week period. If they don't see results immediately, they get discouraged and quit. You have got to stick with your plan. No program will work for you if you are not consistent. <br /><br />To get results, you have to be willing to do whatever it takes, and work as hard as necessary and you have to be consistent. Your body responds to consistency. Sometimes it may get to the point of obsession, but it has to be that way for you to reach your goal. <br /><br />Here's some basic information and things you should be doing to help you bulk up: <br /><br />1. To gain weight you must eat more calories than your body burns off, so EAT MORE!!!!!! The most important thing that I cannot over stress is that you need to eat to gain weight. You need to eat like you've never eaten before. (but not junk food like donuts and chips or candy). <br /><br />Start eating six meals per day (space them out to about once every 3 hours). <br /><br />2. Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle <br /><br />3. Keep your workouts under one hour. Short and intense! <br /><br />4. Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips. <br /><br />5. Use heavy weights and low reps, rest 3 minutes between each set. <br /><br />6. Do only 2-3 exercises per body part. <br /><br />7. Split your workout. Since you have a very high metabolism like me, you need to train with more intensity, but less frequently. <br /><br />Day 1: Chest, shoulders and triceps <br />Day 2: Rest <br />Day 3: Back, and Bicep <br />Day 4: Rest <br />Day 5: Legs and abs <br />Day 6: Rest <br />Day 7: Rest <br /><br />8. Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day. <br /><br />9. Use nutritional supplements. If you can't afford too many products, just stick with the basics; like whey protein. If you can't afford whey protein the next best thing is egg whites.<br /></span></div>

9 Tips To Help You Gain Weight

9 Tips To Help You Gain Weight There are a couple of reasons why most people fail in their attempt to gain more muscle mass: A. I...

7 Weight Loss Tips for Kids and Their Families

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<span style="color: purple;"><u><span style="font-size: x-large;">7 Weight Loss Tips for Kids and Their Families</span></u></span></div>
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<span style="font-size: large;">Here is a sure-fire list of diet dos and don'ts to help your family triumph over obesity:<br /><br />1. Be a ‘healthy’ role model. The number one thing that parents can do is to be a good role model for their children, Parents so often unknowingly set their kids up for failure.  If there are chips, cookies and Twinkies and no fruit or vegetables when your kids look for snacks, how can they succeed?  Line your refrigerator and cabinets with fresh fruits, nuts, low-fat cheese, easy things for kids to snack on besides ‘junk food’.<br /><br />In a 2000 survey conducted by the CDC, close to 80% of adults reported eating fewer than the recommended five or more servings of fruit and vegetables daily -- not good role-model behavior.<br /><br />2. Be positive. Don’t tell your child to ‘lose weight’ say, 'Let's be healthy and start taking care of our bodies’. Focus on the foods you can eat, not the ones that you should limit eating. Say, 'Let's go pick out fruits and make a fruit salad,' not 'Don't eat this or that.' Instead of saying, 'We have to exercise,' say, 'Lets go to the park.' Use positive words and phrases when talking with your kid.<br /><br />3. Make healthy eating a family affair.  Create family meals together and for the entire family. Do not single out an overweight family member with special diet food.  Your entire family can benefit form healthy eating regardless of weight. <br /><br />A family that eats together, eats better, according to a recent study in the journal Archives of Family Medicine. The study showed children who report frequent family dinners have healthier diets than their peers who don't.<br /><br />4. Avoid portion distortion. When serving food you must use portion control, buffet-type or family-style situations tends to promote overeating.  Fill up on salads and cooked vegetables  at meals and always wait 10-15 minutes before having a second helping.  Second helpings should only be taken if truly hungry.<br /><br />5. Start the day off right with a good breakfast. A bowl of low-sugar cereal with low-fat milk, low-fat yogurt with a granola or breakfast bar, or an English muffin with peanut butter, rather than a doughnut or muffin. A healthy breakfast will put your family on the healthy track for the rest of the day.<br /><br />6. Make time for physical activity. Make physical activity a family activity. Every night after dinner in the summer, go for a half-hour walk and make it an activity that kids look forward to. If you can afford it, enroll your kids in dancing or a sporting activity that they enjoy because they need to enjoy it to keep doing it. Or just turn on some dance music and have a dance party around the house. <br /><br />7. Try again.  Weight loss and healthy eating is not easy.  There will be times when you and your family will struggle with this new lifestyle.  It is important to keep trying.  Failure is certain if you are not trying.</span></div>

7 Weight Loss Tips for Kids and Their Families

7 Weight Loss Tips for Kids and Their Families Here is a sure-fire list of diet dos and don'ts to help your family triumph o...

7 Ways to Tame Your Insomnia

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<span style="color: purple;"><u><span style="font-size: x-large;">7 Ways to Tame Your Insomnia</span></u></span></div>
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<span style="font-size: large;">1) Try to go to bed at the same time every night.<br />Sometimes we need to assist our bodies with a schedule, such as sleeping.  Though the first week might prove difficult, after awhile your body will become accustomed and develop a natural sleep cycle.  Soon, your body and mind will feel that drowsiness, and you will be well on your way to preventing bouts of insomnia.<br /><br />2) Do not eat or drink late.<br />We all get those late night cravings, but you really should avoid eating something heavy, particularly close to bedtime.  Often times, you feel hungry due to your insomnia, and you have this need to overcome stress by snacking.  But this will not do anything to help with your trouble sleeping, and in fact, will make it much worse.  Even your dinners should be scheduled so that they are at least three hours before bedtime.  Also, try to avoid any alcoholic beverages, especially hard liquor when you are going to bed.  Many people believe that the effects of liquor will make you drowsy right away, and though you might get a nap or two, this will greatly throw off your sleeping patterns.<br /><br />3) Avoid caffeine.<br />Ok, we know that sometimes you really do need a cup of coffee or can of soda here and there.  But, making it a habit, and consuming it several times a day will ensure your restlessness.  It is a stimulant that keeps the mind going, forcing your body to remain ‘on the go’, making it hard for you to relax enough for a good night of sleep.<br /><br />4) No TV or other distractions.<br />Many people believe that watching television or listening to music in the background will lull them right to sleep.  While some light music on the radio may be quite soothing, the television should be nixed completely.  Even if the noise does not seem to bother you, the images flashing over the screen constantly will interrupt your brain waves and make for a very uncomfortable night.<br /><br />5) Dress comfortably.<br />This may seem like common sense, but you would be surprised how many people choose fashion over function for their pajamas.  Everything from tight-waist pants, to wearing too little, to wearing itchy materials will not make your body settled.  As a result, you can expect to toss and turn quite a bit.<br /><br />6) Try aromatherapy.<br />Using some pleasant and gentle aromas on your linens or throughout your room will help you to feel more relaxed and ease you into a gentle slumber.  Whether you use a spray, sachet or sleeping mist, create an odiferous sleep environment for yourself.<br /><br />7) Make lists.<br />More often than not, we lie awake at night battling with insomnia because we tend to freak out about the day ahead.  With all that is going on in our busy lives, we sometimes feel like we shouldn’t be sleeping because there is too much to do.  Before you put head to pillow, write out everything that you need to accomplish the following day.  That way, you and check them off with ease and not have to avoid sleep to worry about doing all the tasks.</span></div>

7 Ways to Tame Your Insomnia

7 Ways to Tame Your Insomnia 1) Try to go to bed at the same time every night. Sometimes we need to assist our bodies with a sched...

7 Ways to Make Alkaline Diet Benefit You

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<span style="color: blue;"><span style="font-size: x-large;"><u>7 Ways to Make Alkaline Diet Benefit You</u></span></span></div>
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<span style="font-size: large;">The premise of an alkaline diet is that the nutrients found in supplements, alkalizing foods, and water can  bring the body back to balance. These vitamins, minerals, and herbs infuse the body with new energy, vitality, and better health.<br /><br />Alkaline foods and water must be consumed in order to provide nutrients the body needs to neutralize acids and toxins in the blood, lymph, tissues, and cells.<br /><br />When pH balance inside the body is ‘out of balance’  the body tries to correct that sensitive pH balance. That process shows up as uncomfortable symptoms,  including colds, flues, allergies, diseases, viruses, and bacteria.<br /><br />When the pH level in our body is unbalanced, almost any area of the body can be affected. For example when the nervous system is effected as the result of unbalanced pH balance it shows up in the form of the depression. When cardiovascular system is effected we could have heart disease or experience other heart-related problems, including thickening and hardening of the arteries, coronary heard disease, pain or discomfort in the chest, stroke, high blood pressure, and heart failure. When muscles are effected we often feel fatigue and lack of energy. When skin is effected by improper pH balance we age quicker than normal.<br /><br />When the body’s pH level is in balance, the body reaches ideal weight and corrects negative health challenges naturally.<br /><br />Transition to a more alkaline healthy diet requires a shift in attitude towards food. The important point to remember is that small changes go a long way. Add more alkaline foods to your diet gradually.<br /><br />7 Sure-fire ways to make alkaline diet benefit you:<br /><br />1) Reduce the consumption of sugar and products made from sugar, including soda pop, pies, ice cream, jello, jams & jellies, artificial juices, puddings, doughnuts, corn syrups, chewing gum, sweetened drinks, cookies, breakfast cereals, liqueurs, mixed drinks.<br /><br />2) Avoid processed foods and condiments including ketchup, salad dressings, pickles, luncheon meats, canned fruits, breads, relish, cheese dips, peanut butter, prepared seafood, frozen vegetables, crackers, canned soups, hot dogs, sausages, sweetened yogurt.<br /><br />3) Avoid cooking and heating foods and drinks in microwave. <br /><br />4) Avoid dairy, meats, fried foods and fast foods.<br /><br />5) Increase your consumption of raw vegetables and raw fresh fruits (without sugar). You should include raw vegetables in every meal. If your breakfast is so small that you only eat toast or cereal, stop eating toast and take fresh fruits or vegetable juices instead. If your lunches are usually consist of sandwiches  try to substitute it with a raw salad or a vegetable juice. Have a large salad before you eat a heavy entree at dinner. This way, you will be sure to eat all of the salad instead of finding yourself too full to finish it.<br /><br />6) Grains form the base of a balanced diet and are important in maintaining the alkaline balance in the body. Grains are great source of vitamins, minerals, and essential nutrients, including folic acid, fiber, carbohydrates antioxidants and phytoestrogens. The Department of Food and Science and Nutrition at University of MInnesota determined that consumption of whole grains reduces the risk of chronic diseases including cancer and cardiovascular disease. By eating grains you can eat less but feel full. Grains should comprise about 20% of your diet.<br /><br />7) Don't forget to hydrate. Drink at least half of your body weight in ounces of good quality of water each day. Add liquid minerals to increase the quality of water. <br /><br />If you follow these easy 7 steps it will allow you to create the proper alkaline balance within your body.<br /><br />Creating the proper alkaline balance within your body will bring you increased quality of life. You'll start seeing immediate improvements in your health. Your energy will increase, your concentration will be stronger. You'll build strength, stamina, and resistance to diseases. Your entire body will function more efficiently just like it was meant to do.</span></div>

7 Ways to Make Alkaline Diet Benefit You

7 Ways to Make Alkaline Diet Benefit You The premise of an alkaline diet is that the nutrients found in supplements, alkalizing fo...

7 Ways to Grow Flowers

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<span style="color: purple;"><u><span style="font-size: x-large;">7 Ways to Grow Flowers</span></u></span></div>
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<span style="font-size: large;">Flowering landscape trees are the crown jewels of the yard. <br />Perhaps no other plants, individually, can have as great an <br />impact on how a yard looks in spring. Browse the articles to <br />which I've linked below for information on particular varieties <br />of flowering landscape trees. Pictures are included. <br /><br />Crape Myrtles: Landscape Trees of the South <br /><br />A popular choice in flowering landscape trees for Southerners, <br />crape myrtles have a long blooming period (mid-summer to <br />fall). The blooming clusters of these flowering landscape trees <br />come in pink, white, red and lavender. The clusters appear on <br />the tips of new wood. Northerners can sometimes get away <br />with treating these flowering landscape trees as perennials <br />that die back in winter but come back in spring. <br /><br />Trees<br /><br />Not all specimens with a weeping habit are flowering <br />landscape trees, but this article looks at several weeping <br />varieties that do bloom, headed by four types of cherry. <br />Saucer Magnolias <br /><br />The size and shape of the blooms are what suggested the <br />common name for these flowering landscape trees. Want a <br />specimen with a brilliant bloom as big as a saucer? Access <br />information on these beauties here. <br /><br />Rose of Sharon <br /><br />Although some people think of it as a landscape "tree" <br />(because it gets tall and can be pruned so as to have a single <br />trunk), rose of sharon is, in fact, a flowering shrub. The fact <br />that it blooms relatively late -- and for a long time -- makes it <br />a valuable plant for those looking to distribute their yard's <br />color display throughout the growing season. <br />Top 10 List of Flowering Landscape Trees and Shrubs for <br />Spring |<br /><br />This article features information on ten flowering landscape <br />trees and shrubs that brighten our spring seasons. Included <br />are redbud, callery pear and crabapple. <br />Hawthorn: Late-Blooming Landscape Trees <br /><br />This article offers information on Washington hawthorn trees, <br />which are perhaps most valued for the time at which they <br />bloom (late spring to early summer). Many of the popular <br />flowering specimens bloom earlier in the spring, and while <br />their blossoms are pleasant sights for eyes sore from winter's <br />barrenness, they desert us too quickly!<br /><br /></span></div>

7 Ways to Grow Flowers

7 Ways to Grow Flowers Flowering landscape trees are the crown jewels of the yard. Perhaps no other plants, individually, can have...

7 Ways To Conquer Acne

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<span style="font-size: x-large;"><span style="color: purple;"><u>7 Ways To Conquer Acne</u></span></span></div>
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<span style="font-size: large;">The most effective methods to combat acne include a combination of prevention and better skincare.<br /><br />Here are some of the ways you can use to prevent and treat acne:<br />1. Exercise<br /><br />Regular exercise can help fight acne by fighting off negative stress levels that can come from negative self-esteem and depression. But avoid wearing tight lycra and nylon exercise outfits. These synthetic fabrics that tend to trap body moisture and heat, creating an ideal environment for bacteria to grow. Stick to loose clothing made of cotton or natural blends, and keep your sports gear and equipment clean.<br />2. Safe Cosmetics<br /><br />To avoid pore-clogging and skin irritations that can contribute to acne, use products labeled "noncomedogenic" or "oil-free." Opt for "hypo-allergenic" perfumes and cosmetics to avoid allergic reactions and skin irritation. Coal tar derivatives, carmine and heavy cream in blushes can cause reactions.<br /><br />Shimmering facial colors can contain a flaky mineral called mica that can cause skin irritations and clog pores. Use a lip gloss with a matte finish for less pore-clogging. The more the shine, the more then comedogenic content and the more your pores can clog.<br />3. Healthy Diet<br /><br />Studies show that diet does not play a role in either the cause or the treatment of acne. However, what is best for your body is best for your skin. So make sure you get enough vitamins, minerals and supplements that have been known and recommended to prevent and help conquer acne breakouts. These include<br /><br />    * Vitamin A or Retinol (High doses are toxic)<br />    * Vitamin B Complex<br />    * Vitamin C<br />    * Vitamin E<br />    * L-Carnitine<br />    * Zinc <br /><br />A good quality brand name multivitamin will probably have the recommended vitamins and minerals that you need to help with acne prevention. Drinking plenty of fluids throughout the day and making good, healthy dietary food choices.<br />3. Hormonal Treatment<br /><br />Hormones (or a lack of them) during later years - especially for women - can play a role in acne flare-ups and prevention. One recent study showed that about 50 percent of women have acne, referred to as hormonal acne, problems during the week before their menstruation.<br /><br />Treatment options include topical retinoids, oral antibiotics and Benzoyl Peroxide for teen years. For adults oral contraceptives or hormonal birth control pills and hormonal replacement therapy (HRT) may be helpful for women, combined with systemic or topical treatments, prescription or over-the-counter products and medications.<br />4. Healthy Skin Regimen<br /><br />Avoid harsh scrubbing or over-washing, because this can cause possible skin irritation or possible over production of oil to replace what's washed off, clogging pores in the process. Use products with gentle exfoliation ingredients and skip products that contain alcohol.<br />5. Acne Products<br /><br />Some of the more popular products on the market that can prevent acne include:<br /><br />    * Benzoyl Peroxide<br />    * Proactiv® Solution<br />    * Salicylic Acid<br />    * Retinoids<br />    * Antibiotics<br />    * Oral Contraceptives<br />    * Anti-Androgens<br />    * Isotretinoin (Accutane) <br /><br />6. Shaving<br /><br />Shaving is actually an excellent way of exfoliating or removing dead skin to help with the prevention and spreading of acne instead of leaving the remains to clog pores. And for some light acne cases already in process, shaving can help rid whiteheads and blackheads from the face. Do not shave areas taht are sore or infected. Use a shaving cream for sensitive skin.<br /><br />Shave with a sharp blade. Use gentle swipes instead of heavy pressure and go with the flow or "grain." A single-edged blade is better than a twin-blade razor. Electric razors may not shave as close to the skin, but they help with the prevention of acne and other skin breakouts and flare-ups better.<br />7. Stress<br /><br />Stress includes external and internal stressors. External Stressors are those that compromise your skin's ability to heal, like oily make-up and too much sun. Internal stressors like anxiety, fear, low self-esteem, depression and a variety of other internalized emotions, can trigger chemical reactions inside your body that can result in acne flare-ups and other skin irritations.<br /><br />To combat internal stressors and prevent acne problems, get plenty of rest and sleep. Try to maintain regular hours. Keep a check list of "Things that Calm You" handy for stressful times, like reading a book, resting, listening to music, taking a walk, going out for an ice cream cone, etc.<br /></span></div>

7 Ways To Conquer Acne

7 Ways To Conquer Acne The most effective methods to combat acne include a combination of prevention and better skincare. H...

7 Calorie Burning Tips

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<span style="color: purple;"><u><span style="font-size: x-large;">7 Calorie Burning Tips</span></u></span></div>
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<span style="font-size: large;">These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time.  You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.<br /><br />1) Move More<br /><br />Sedentary people burn about one-third less calories per day.  By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories.  The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:<br /><br />Tap your feet<br />Swing your legs <br />Stand up and stretch <br />Move your head from side to side <br />Change position <br />Wriggle and fidget <br />Pace up and down <br />Use the restroom upstairs<br />Park in the furthest corner of the parking lot<br />Stand up when you’re on the phone and step from side to side<br />Clench and release your muscles<br /><br />2) Eat Little and Often<br /><br />Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.  <br /><br />3) Eat Fat<br /><br />If you want feel good and keep the fat off you need to first put it in.  Fat not only tastes good our bodies need it to work efficiently.  By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential.  Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.<br /><br />4) Drink Cold Water<br /><br />Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.<br /><br />5) Exercise With Weights<br /><br />Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.<br /><br /><br />6) Spice up<br /><br />Eating hot spices might speed up your metabolism.  Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.<br /><br />7) Eat More Protein<br /><br />Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process.   Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time  and this can help you to not overeat later in the day.  Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.</span><br />
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7 Calorie Burning Tips

7 Calorie Burning Tips These are just a few habits you can embrace to start revving your metabolism right away. You may have heard ...

5 Diabetes Travel Tips

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<span style="color: purple;"><u><span style="font-size: x-large;">5 Diabetes Travel Tips</span></u></span></div>
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<span style="font-size: large;">Planning ahead when you travel reduces stress.  This is particularly important for a diabetic.  These 5 diabetes travel tips are simple to implement and crucial to your diabetic management.  They are particularly important if you are traveling abroad.<br /><br />1)  Have a pre-travel check-up.  Make sure your A1C blood sugar levels; your blood pressure and your cholesterol levels are OK.  Get the appropriate shots for any country you plan to visit.<br /><br />2)  Wear a diabetes medical ID.  Ideally it should be in the language spoken in the country you're visiting.  Not everyone speaks your language and you don't want medical problems through misunderstandings.<br /><br />3)  Keep your medication and glucose snacks in your hand-luggage.  Check-in baggage does, unfortunately, go astray. Don't risk your diabetes medication by packing it in your main luggage.<br /><br />4)  Keep your medication in its original box, complete with pharmacy labels.  It will prevent misunderstandings about why you are carrying drugs and, if you are on insulin, syringes.<br /><br />5)  Be aware of time zone changes, especially when altering your watch.  Remember when you travel east your day becomes shorter; if you travel west your day becomes longer.  You may need to alter the timings of your medication.<br /><br />Traveling need not be traumatic.  A sensible attitude and a bit of pre-travel planning can make things go far more smoothly.</span></div>
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5 Diabetes Travel Tips

5 Diabetes Travel Tips Planning ahead when you travel reduces stress. This is particularly important for a diabetic. These 5 diab...