Archive | December, 2017

Aerobics and Fat Loss – Is it the Only Way?

It is commonplace to see articles on the internet and in magazines regarding the fat burning effects of aerobic exercise. Regarded as the only way to burn fat, we will explore aerobic exercise and the reason many believe (or are willing to believe) this, as well as other means of losing body fat.

Why does this belief exist?

The word “aerobic” means “with oxygen”. During aerobic exercise, the muscles have already depleted adenosine triphosphate (ATP), which is the energy source responsible for human movement (ATP/CP pathway), and has surpassed the glycolytic pathway (when glucose is broken down to produce energy). Finally, energy is produced with oxygen and lactic acid (a byproduct of glucose/glycogen) to resynthesize glycogen to produce energy. This is used when activities last beyond two minutes at a pace that allows enough time for beta-oxidation, the process of fat being broken down. This oxidative pathway is the only energy pathway that burns and utilizes fat for energy. For this reason, many consider aerobic exercise the only way to burn fat.

Is this belief valid?

Whether a trainee is at a beginner, intermediate, or advanced level, they can benefit from aerobic training, when incorporated into a workout schedule to achieve fat loss. Although these benefits are proven by experience and science, this belief is not completely valid because it is not the only means for fat loss.

Eat to burn fat.

Eat at least five-six meals per day.

Eating at least five meals a day that contain the proper ratio of macronutrients (1 part fat, 2 parts protein and three parts carbs) will lower your body’s need to store fat, allowing the body to utilize more fat for energy.

Create a caloric deficit.

By burning more calories than the amount consumed, you create a caloric deficit. The body in turn uses fat to make up for the additional calories it needs.

Make sure to get adequate rest.

Although sleep does not burn fat directly, it allows the body to repair damaged muscle and hormonal harmony. This allows the body to perform optimally, making it easier to lose fat.

Conclusion

All that is said in regards to the fat burning effects of aerobic exercise is reputable. Many neglect the major role nutrition play, but what and how you eat can make or break your goals. It is the important for professionals in the fitness industry to share this knowledge to ensure the success of their clients.

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Causes, Symptoms, Types and Treatment of Freckles

Freckles vary in color from red, light-brown, brown, tan, yellow or black. They are more prominent in summer and among lighter-skinned people or those with light or red hair. Women and men get freckles at a comparable rate.

  1. Causes – the main cause of the development of freckles is the skins exposure to the sun. Often freckles will fade when exposure to the skin is reduced or eliminated. Melanin is a broad term for a group of natural pigments found in the skin. The accumulating of melanin in one place usually results in a freckle. Addition, genetic factors and hormone abnormalities can cause freckles.
  2. Symptoms and Signs – freckles are irregular solitary spots that sometimes may be grouped together. This makes the freckles appear larger and cover a bigger portion of the skin. Commonality is found between freckles, age spots and pregnancy mask that are formed in sun exposed areas of the face, hands, chest and back. The accumulation of skin pigment melanin produce these welcome brown patches.
  3. Types – there are two types of freckles:
  • Ephelides – is a term that refers to flat spots that are red or light-brown, appear during the summer months and fade in the winter.
  • Lentigines – these are usually developed by children with the start of a small, tan, brown or black spot that tends to be darker than an ephelis-type freckle and typically does not fade in the winter.
  1. Treatment – there are several effective treatments for freckles:
  • Bleaching Creams – the most beneficial treatment for lightning freckles is consistently applying hydroquinone and kojic acid over a period of time. Vitamin A when applied over a period of time will make freckles lighter.
  • Chemical Peels – these are used to remove age spots, freckles, discolorations, fine lines and wrinkles by making the skin smooth and firm thus gradually curing freckles.
  • Cryosurgery – is a light freeze using liquid nitrogen.
  • Laser Removal -the laser projects an intense light on the affected area causing the light to be absorbed by the oxyhemoglobin and melanin, destroying the darker cells, leaving the healthy cells intact. This is the most effective method to remove freckles. A newer form of facial revitalization is Intense Pulsed Light Therapy (IPL). IPL delivers intensity to the superficial (epidermis) and deep (dermis) layers of the skin. Therefore the epidermis is denied damage and there is virtually no recovery time.

Knowing the facts about freckles, what causes them, the types and the various treatments available is for informational purposes. Consult a medical professional before starting any treatment plan or if you develop any unusual skin irritations.

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8 Dirty Truths About Teaching Kids Yoga

Kids yoga classes are different from adult yoga classes. Before you decide to become a kids yoga instructor, or start doing yoga with your class at school, you’ll want to become familiar with these 8 dirty truths about teaching yoga to kids.

1. There will be tears – The trigger could be being overtired, or not getting to lead the game, or feeling overwhelmed, or that somebody ran into them during Yoga Tag, or they are frustrated at not being able to do their favourite pose precisely when they wanted. Tears are part and parcel of kids learning about their emotions and how to handle life. After school yoga classes are especially prone to this response as kids have already put in a full day of learning, may not have had an adequate after school snack (low-blood sugar often causes emotional melt-downs), or may simply need a little TLC whereas the rest of the class wants to burn off excess energy.

2. Classes are noisy – Laughter, chatting, roaring, barking, singing, energetic chanting and more are part of a yoga class for kids. Once a Grade 5 teacher asked me how to get her students to be quiet during yoga. My response: “Don’t.” Kids need to express themselves using all their senses and they will at every opportunity. I believe that happy noise is productive to learning. One rule, however, when the instructor talks everyone else listens. That way explanations and instruction can be given, and then activities can be fully interactive. So have fun, make some noise!

3. You will be interrupted – Imagine half the adults in your yoga class expressing out loud the first thought that comes to mind every time the teacher begins to explain a pose or activity. Imagine being half way through a story only to be asked, “Can I go to the bathroom?” Imagine hearing all about someone’s fish that died on the weekend, a favourite TV show, the type of cake that was served at a friend’s birthday party, or the nasty comment that Mommy said to Daddy when he came home late from work…again. Now you are at a kids yoga class.

4. Classroom management is an essential skill – You will need to possess some classroom management skills to keep Bobby from constantly playing with the gong, Sue from cuddling with her best friend, Joey on task, and Beth from using her yoga mat like a sled. Kids generally know how to behave but will take advantage of any opportunity for chaos. Every kids yoga instructor needs to find their own style of classroom management so that the environment stays conducive to learning and growth. Remember you are in charge.

5. When you mess up, you’ll be told – Adults are generally rather polite when instructors make minor mistakes, stumble over their words, or fall flat on their faces. Kids – not so much! They love pointing out your shortcomings, faux pas, and inconsistencies. Instructors have two options: 1) achieve perfection 2) develop a sense of humour. Since perfection is a far way off for me, I find laughing about my blunders a lot more fun. In addition, the way in which adults respond to error helps kids to see how to handle their own mistakes in positive, life affirming ways.

6. Classes are similar to herding cats – Each group has a variety of ages, physical, mental and emotional abilities, and maturity levels. Add to that the fact that kids’ attention spans can be measured in minutes and you have an interesting challenge on your hands. Establishing a class routine and making sure the themes are kid friendly will lengthen the amount of time kids will spend on any one given activity. Kids yoga instructors, however, had better always have a few fall back activities & yoga games in mind to keep everyone engaged and having fun.

7. It’s not about you – Kids love classes which focus on THEIR interests. WebKinz, Hannah Montana, Star Wars, Creepy Crawlies, Princesses, Spiderman, and more all come to yoga class. When the instructor incorporates a yoga inspired activity which plays off the students’ favourite things then you know you’ve got a great thing going. As well, each holiday from Valentine’s to Halloween provides fodder for fun. So don’t be surprised if you spend time wondering how to incorporate leprechauns or superheros into your next yoga class.

8. Props, props, & more props – For an adult yoga class most instructors use a mat, an mp3 player, and if you are lucky an eye pillow. Iyengar classes will add a strap, a block, a blanket, and possibly a chair. For any given kids yoga class, take that basic list and add books, puppets, feathers, scarves, pompoms, parachutes, stuffed animals, musical instruments, hula hoops, card decks, hoberman spheres, rocks, balls, bean bags, craft supplies, colouring sheets, and more. Be sure to have some storage space available.

So there you have it: the inconveniences, traumas & reality of teaching yoga to kids.

There is a flip side however. If you take pleasure in providing tools for kids to be happy and healthy the rest of their lives, enjoy genuine sharing, approach life with curiosity and creativity, want to end each class with a sense of satisfaction, and love to receive spontaneous hugs, then teaching yoga to kids is for you.

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Paul Mitchell – PM Shines

PM Shines is the latest, demi-permanent hair color from Paul Mitchell. It is an easy-to-use liquid gel formula that makes hair look healthy, vibrant and ultra shiny. PM Shines is available in 35 intermixable shades and one clear shine. When it is mixed with Clear Shine it offers even-tones, lustrous and radiant hair. As it is moisture-rich, it helps to color the most damaged hair. Ammonia-free, it fades slowly with around 25 shampoos. As a result, if you have made a mistake in choosing the right shade, you need not stick with it for long.

Formulated using Intense Hydrating Complex (IHC), this hair color penetrates deeply into the shaft and hydrates the hair. This formula contains a unique conditioning agent obtained from the meadow seed present in it. This agent together with the IHC formula helps repair damage and intensify shine. The ingredients of this hair color includes Soy protein. During the coloring process, the hair loses some of its amino acids and the Soy protein found in PM Shines helps to replenish it. Clear Shine also contains UV Absorbers to prevent color from fading and to reduce environmental damage. It has a clear and pleasant fragrance that makes hair coloring a soothing experience.

How to mix and apply PM Shines?

Mixing

This has 12 Tonal Bases, 1 Clear Shine & 5 Intermixable Color Shots®. Always mix PM SHINES® and Processing Liquid in equal parts that is in the ratio 1:1.For a lighter level of color minimum, moderate and maximum dilution formulas have been predefined using Clear Shine. They are follows:

For Minimum Dilution, up to 1 level lighter

Mix 1 ½ or 45ml PM Shines with ½ or 15ml Clear shine and 2oz or 60ml processing liquid.

For Moderate Dilution, up to 2 level lighter

Mix 1oz or 30ml of this with 1oz or 30ml Clear Shine and 2oz or 60ml processing liquid.

For Maximum Dilution, up to 3 level lighter

Mix ½ or 15ml of this with 1 ½ or 45ml Clear Shine and 2oz or 60ml processing liquid.

Tips for application

For first-time applications

Part hair into four quadrants

Mix and apply PM Shines from scalp to ends on dry hair to 1/4″ partings

Comb the hair to ensure even application

Wait for 20 minutes

Emulsify, rinse using Paul Mitchell shampoo & conditioner for long-lasting results.

For Re-touch applications

Part hair into four quadrants

Mix and apply PM Shines to dry hair on the re-growth area only

Wait for 10 minutes

Apply to mid-shaft and ends and again wait for 10 minutes

Emulsify, rinse using Paul Mitchell shampoo & conditioner for long-lasting results.

For Refresh applications

Part hair into four quadrants

Mix and apply PM Shines to the area that needs to be re-colored. Ensure that the hair is dry.

Wait for 20 minutes

Emulsify, rinse using Paul Mitchell shampoo & conditioner for long-lasting results.

Tips for Coloring using Paul Mitchell

Selecting the right shade

Paul Mitchell colors are richer than most colors as they are highly pigmented. Hence you may require shades that are lighter or darker to gain the relevant appearance. It’s a good practice to try out the semi-permanent or temporary finish first so that you can ensure you are making the right decision when choosing the color.

Locating the salon

You can only get Paul Mitchell Color from a licensed salon that are Paul Mitchell Affiliates and have trained stylists exclusively for the service. You can either call your salon or check their website to find if they carry Paul Mitchell products.

Caring of hair

Exposure to sun and harmful chemicals from shampoos used can strip your hair of color. To ensure color that stays long, you must try to avoid sun as much as possible or wear a protective hat. Regular shampoos contain chemicals like sulfate that damage colored hair. Paul Mitchell has its own line of sulfate-free shampoos that protect your colored hair. Providing adequate care to colored hair can assure you a color that lasts up to 8 weeks.

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Personal Fitness Training Certificates – Which is the Best?

As someone who has worked in the fitness industry for many years, I am often ask which personal training certification I think is the "best". It's a very good question because there are so many different certificates out there to choose from. Just a few of the more familiar organizations that certify personal trainers include ACE, AAAI / ISMA, ISSA, NSCA, NPTI, WITS, the Cooper Institute and ACSM. Trying to decide which organization to go with can be overwhelming.

But it does not have to be if you remember this fact: the general public will probably NEVER ask you "who are you certified by". This is because the public does not know the difference between ACE, WITS, NPTI, NSCA or any other personal training certification.

Another fact is that all personal training certificates basically cover the same main areas of knowledge. All fitness training organizations (and their textbooks) place emphasis on exercise science, muscle and cardiovascular physiology, anatomy, fitness testing, exercise program design, basic safety / first aid, geneal nutrition and exercise technique.

The difference between each organization is how in depth the certification exam and study materials are. Some personal training study books are so hung up on counting every ATP molecule made in the Krebs cycle that they forget to mention that people should be more focused on burning calories during exercise and not burning fat. In other words, they place more emphasis on the obscure E = MC2 high tech science stuff, rather than the information that people can use right now.

If you want to be a personal fitness trainer and been wondering about what cert you should get, give your mind a rest and do not get hung up on which is the best certification. The trick is to look at several certification programs and find a certification that's:

1. Reputable

2 . Teachers you what you need to know to work safely with others

3. Allows you to get re-certified reliably easily. And …

4. Is cost effective for your budget.

Remember, Knowledge is more valuable to people then a fitness certification or the size of one's biceps. Consumers are very smart and they look for professionals who can save them time not only working out but but also as they search for answers about their health and wellness.

Regardless, the most important thing to do is to keep educating yourself. Remember, a certification does not mean you know everything. Most people are more concerned with how smart you are than how much you can bench press. Having a certification plus six-pack abs may get you a few clients but if you can not accurately answer a question like "why does my urine look dark colored after I work out," you are at a BIG disadvantage and you probably will not ' t keep those clients very long. Most certificates only teach facts and not how to apply those facts to the real world. Thats why I wrote my personal training book to help fitness trainers avoid mistakes and understand how the facts apply to real life.

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What Is The Right Bollywood Dance Workout Footwear For You?

Bollywood dance workouts are traditionally done without wearing any shoes. Dancing is mostly done on bare feet because it does not restrict the feet movements and makes performing the dance steps easier. Dancing barefoot is also very beneficial for the feet as it allows you to really work all the joints and muscle in the feet and ankles. Dancing with any shoes is usually difficult for many of us and therefore if you think that your feet and ankles are not strong enough, it is best to wear some kind of footwear. Particularly as there is a lot of bouncing and jumping in some of the Bollywood dance routines, dancing without any shoes can be very punishing on your joints and knees.

Recommended Bollywood Dance Workout Footwear

The shoes and footwear that is best suited for Bollywood dance workouts should have good shock absorbers and protect your feet. When you perform the cardio dance steps and swivel and shimmy, you body will suffer a lot of shock in the knees and ankles, so proper shoes and socks is a must. Most of the Bollywood dance workout classes will allow you to participate in gym shoes and trainers as long they are strictly used for Bollywood fitness training. The shoes are also required to have a non-marking sole as this will help prevent damage to the classroom dance floors. Thick socks are advised with your footwear, but avoid dancing just in socks on the wooden floors as this can cause injury through unwanted sliding.

Why Dance Shoes Work For Bollywood Workouts

If you are really motivated and want to practice Bollywood dance workouts frequently, you have to seriously consider getting some dance shoes, ballet slippers, jazz shoes or even dance sneakers sooner rather than later. This is because gym shoes simply do not allow you to move the various parts of your feet very much. Dancing shoes are solely designed to enable you to maneuver the joints in your toes, feet and ankles for optimum control, balance and strength when carrying out the dance workout moves. This allows for spinning and other dancing variations without excessive slipping and provides the much needed support and cushioning.

Bollywood inspired fitness workouts exude high energy and impact through its graceful yet electric dance movements. As you progress through its different and master the exercise program, your feet will become conditioned to the physical demands placed on it. This will make it easier for you to gradually ditch any footwear and workout barefoot in true Bollywood dance style!

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Stress – How Perceived Stress Vs Actual Stress Affects Your Health

Stress affects your health in a variety of ways, all negative. Without going into all the biochemical specifics, suffice it to say stress, perceived or actual, floods your body with powerful stress-related chemicals that would be very useful if you were literally fighting or running for your life, and are very health-destructive otherwise .

Effects Of Stress On The Body

  • Stress cause blood platelets to stick together, which raises blood pressure.
  • Stress causes your body to burn essential nutrients at a rapid rate, which can lead to nutrient deficiency leading to poor organ and gland function.
  • Stress interrupts digestion, which means food goes partially undigested and you get only a fraction of the nutrients from the food you would get otherwise.
  • Stress floods your system with homocystine and cortisol, which are linked to high blood pressure, heart disease and a tendency to gain weight.

Types Of Stress: Actual And Perceived

Actual stress , which is large unavoidable, includes environmental stress such as air, water and noise pollution, and other environmental factors including extreme temperature, dangerous weather and so on.

Actual stress, which is fully avoidable, includes things like smoking, excessive drinking, a junk-food, fast-food, high-sugar, nutritionally deficient diet, lack of sleep, pushing yourself physically beyond your limits, and doing anything that obviously works against your health and well being.

Sources of psychological stress, most of which is avoidable or certainly capable of being modified, may include things like relationship issues with a spouse, child or anyone; job-related issues; financial issues; self-esteem issues; goal and achievement related issues, personal integrity issues and so on.

When something happens that directly, physically impacts you, it is an ACTUAL stress. Drinking polluted water, dropping a hammer on your foot, eating a bag of cookies and washing it down with a quart of sweet tea; These are sources of actual, real stress.

Perceived stress is not actual, perceived stress has to do with the story you tell yourself about what something means. If your spouse runs late without calling, and you get all upset because you decide that means he or she is having an affair, then you upset yourself abut something that may or may not ever happen, and being upset about the thing you IMAGINE produces the SAME negative cascade of powerful stress-chemicals that flood your system as if an actual physical stress had occurred.

Perceived Stress May Be More Health-Destructive Than Actual Stress

If you think about something that has not happened, and your thoughts upset you, the stress response to those imagined events is a REAL STRESSOR that affects your health. This is how someone can use their mind to destroy their health, and while the stress is imagined, the damage is real.

A study published in The Journal of Psychosomatic Medicine reports that perceived stress is more destructive to your immune system response than actual stress.

Using blood samples taken over a 16-month period from study participants who had been vaccinated against meningitis C, researchers determined that people with high levels of PERCEIVED STRESS consistently measured fewer protective antibodies than all other groups.

Participants were divided into 3 groups;

1) Group one had Low ACTUAL Stress with no stress conditions beyond the ordinary. 2) Group two had High ACTUAL Stress with unusually high stressful circumstances. 3) Group three had High PERCEIVED Stress. Most participants in group three had low to normal stress levels, however, they perceived their lives as being highly stressful.

The group with high-perceived stress frequently had very low actual stress.

The group with HIGH PERCEIVED STRESS tested 80% fewer protective antibodies in their blood than either of the other two groups.

Discussion: The message here is clear; there is a DIRECT and MEASURABLE connection between your immune system strength and the way your reaction to the world around you.

The most important thing about this study is the clear distinction made between ACTUAL STRESS and PERCEIVED STRESS.

Several of the study participants experienced the loss of a parent during the 16-month study period. By any standard, the death of a loved one is a highly stressful event, yet even those in this highest stress group had perfectly normal levels of protective antibodies.

Twenty seven percent of the participants reported high levels of perceived stress during the study and, to a person, this 27% had up to 80% fewer antibodies, even though in most cases, their ACTUAL stress was far less than other participants.

The message is clear. If you think you are stressed you get the negative health consequences whether or not the stress is real.

How does perceived stress weaken your immune system?

When you feel stressed your brain produces a cascade of powerful bio-chemicals called neurotransmitters. There are many different kinds of neurotransmitters, but the long and short of it is that stress related neurotransmitters can be HIGHLY DESTRUCTIVE to your health.

Constantly feeling stressed means you are constantly flooding your body with powerful chemicals that weak your immune system and leave you more vulnerable to illness and disease.

Practical Application: The practical application of this information is obvious. Take control of your emotions and never let little things, (or big things), get you down.

Stressful situations occur, but ACTUAL STRESS, stress that you recognize, deal with and move on, will not harm your health.

Monitor your emotions and emotions. If something is bothering you, DEAL WITH IT. Your health is too important to let things bother you for very long, and that that, (to quote my dad), what difference will it make in a hundred years? And to quote my wife, what difference will it make in an hour?

Remember this. . .

Stress-related bio-chemicals damage your health and those chemicals are made IN DIRECT RESPONSE TO YOUR PERCEPTIONS, not in response to the actual situation, and that means, simply controlling your response to things may go a long way to helping protect and preserve your health.

Remember, excellent health is a choice you can make, and you make that choice every day with your diet, nutrition and lifestyle decisions. So learn everything you can … and choose wisely.

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Fasting To Cure Acne – Why This Is The Quickest Proven Method To Cure Breakouts

I doubt very many people have heard of fasting as a method to cure acne. Even those that have heard of it probably scoff at the idea that it should work since it pretty much goes against most conventional wisdom when it comes to acne and health in general. I know I certainly thought it was a ridiculous idea when I first heard of it years ago. I mean, how could not eating and only drinking pure vegetable juice be healthy for me, let alone cure my acne?

Well, after spending more time with traditional methods of taking care of acne, performing daily rituals when I woke up and again when I went to sleep and still having acne, I again started to revisit more natural methods of curing it. This inevitably lead back down to the path of cleanses and fasts. Seeing as how nothing in the past had really helped as much as I would have liked, I figured I had nothing to lose giving fast a shot since it would only be a week out of my life.

I'm sure you can guess that my results were pretty awesome. I wish I had discovered this method years and years prior and even more so, I wish I had given it a shot as soon as I learned about it. After a 1 week fast, my acne was gone almost a week later and my skin had completely cleared up and healed within the month. It was pretty amazing and very few times in my life have I been as happy as when I discovered that something had finally worked.

There are several reasons why fasting to cure acne is really the quickest way to cure your acne. To understand why, we must look inside our bodies and discover the root causes of the breakouts on our skin. While it is true that oil, dead skin and bacteria get trapped in pores which, in turn, cause pimples to form, what you and most others do not know is that the dead skin only, and oil and bacteria are all problems only because of problems inside of us. See we're all told to focus on external symptoms rather than dealing with the internal causes.

For example, did you know an overabundance of insulin in your blood stream causing your skin cells to produce too much oil? Were you aware that the same overabundance of insulin also causes your skin to thicken and dry out, leading it to flake off in larger clumps than normal? Lastly, did you know it also causes your body to be placed in a constant state of trying to deal with this excess insulin, leading to a permanent low-grade inflammation inside? This low grade inflammation allows the acne causing bacteria to multiply out of its natural balance on the skin which allows it to get into pores.

There's slightly more to it than that; other hormones called androgens, blood sugar levels, build up in our intestines. But at the most basic level, we have become irresistant over time and these leads to our breakouts. Essentially, we 've eaten so poor for most of our lives and our skin has to pay the price for it. We can see the proof of this in studies and tests by dermatologists; they placed acne patients on a low glycemic index diet and their patients almost always improve. A low glycemix index diet, in case you do not know, eliminates foods that cause spikes in blood sugar levels which, in turn, means less insulin inreleasedinto the blood stream. So insulin levels return to normal, the body stops producing excess oil and dead skin and the acne bacteria stops wreaking havoc in our pores.

Now the reason why fasting is so powerful at stopping acne in its tracks is because your body devotes massive amounts of energy trying to digest food. If you forgo food and complete a juice fast instead, you free up all that energy. The juice can go straight to your cells where it's needed most without them having to wait for digestion and also, all that energy that normally went into digestion can now be focused on clearing away problems areas in your body. So you lower insulin levels, clear away build up and toxins, return your blood sugar levels back to normal and just overall become a much healthier person. Fasting is essentially a week long "reset" button for your body and gives hit a huge leg up to curing your acne.

The best part of fasting is that it works for literally anyone. How many times have you experienced for your very self that a particular product did not work for your acne? Or maybe it worked for a while but stopped working after? This is because every single product you put on your skin is literally a waste of time because it simply can not address those real problems inside. Sure, you took care of the symptoms for now (or not) but they're just going to keep coming back over and over again until you actually address what's wrong inside.

This is why fasting to cure acne has been shown time and time again to work and it literally cures your acne in a matter of days and leaves you with incredible, clear skin that does not require daily rituals to maintain. The only ritual I still do to this day is to moisturize and my skin still looks completely clear.

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4 Tips to Sweet Revenge – The Ex Boyfriend Will Cry

Do not do it! Sure, you broke up with your boyfriend and you are feeling blue or maybe feeling like you want revenge. Without you know what you are doing, do not even think about all those terrible but maybe satisfying things you could do to him. Instead consider these 4 tips to get revenge on an ex boyfriend and yet maintaining your dignity and not doing anything that you might regret later on.

Tip # 1

Take some action to make yourself more appealing to others. Not just to be more physically attractive to other men but to be more alive and give off a good vibe to people. It is true that people are attracted to others who appear to be strong, healthy and happy.

If you immediately get busy with regular workouts, and do some yoga or some other formal exercise and wellness plan, that is a great start. Try a new hairstyle. What will give you more confidence? Sometimes it can be a new pair of shoes or a sexy, short dress that makes you feel more desirable. But this has nothing to do with sex and has everything to do with strength, self confidence and being in control.

Tip # 2

While working on your self image and doing some confidence building, be sure to run into some of the mutual friends that you and your ex have. Or if you run into your ex around town that's cool too, but where you go you need to focus on you! You need to find happiness with your independence and your growing inner strength, and do not even think about your ex right now. Your friends and his friends will notice this. To revenge your ex boyfriend most effectively you want him to believe that you are growing stronger and happier without him!

Tip # 3

At some point your ex boyfriend will likely call you since he is getting very curious about you seeming to be just fine or better without him. When you do talk, do not mention your past relationship or issues, and certainly do not appear angry or polite about the breakup even if you hate him. Why? The best revenge is not the direct approach with pranks, or hurtful actions or statements. If you do those things he might actually get satisfaction from thinking you can not function well without him. Men especially feel powerful in this situation and the actions of revenge can easily backfire on you.

You also do not want to do or say anything that has him thinking your goal is getting back together. Whether it is or not. No, you want to have a pleasant conversation with your ex like you would with a friend, but leave him thinking you are completely indignant to him romantically. The most effective way to revenge ex boyfriend again is to have him believing you are strong without him. Guaranteed he will really be bugged by this whether he wants you back or hates you. You can win either way with this approach.

Tip # 4

At this point, if your ex is no longer interested in you he will probably fade away. Your actions to this point will have diffused any desire for him to seek revenge. If he does continue to contact you or "run into you" then you will now know why – he wants you more than ever. If you want him, let him make all the moves first and even then respond very slowly and try some innocent dating for a bit. You are still getting revenge by being in control and making him wait while you continue to better yourself and take your time to consider getting back together.

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Best Bicep Exercises – Blast Your Arms With This Simple Tip

The biceps are the one of the most important muscles in the body. The look of your biceps shows whether your workout plan is really working or not. It is also a factor of masculinity. For the pros, biceps are the parts that are mostly flexed and flaunted in competitions. There are many exercises that can help put the bicep in good shape, but the best bicep exercises get the result faster. Here are a few things to know about the best exercises for your biceps.

They target the whole upper body

If you want to build your biceps, you don’t necessarily have to do exercises that target these muscles directly. In fact, many professionals and coaches will tell you that you don’t need to more than two exercises that target the biceps directly. The best bicep exercises target the whole upper body. Those workout plans that put too much pressure on the biceps end up destroying what they intend to build.

They stimulate the muscles

What the biceps need to grow and be in shape is the right stimulation. Only the most effective exercises for your biceps will provide the needed stimulation.

They produce results in two ways

The best bicep exercise should be able to make the biceps grow in size. The shape of biceps is greatly enhanced by their size. It is very difficult to put small biceps in the desired shape. But size without shape is equally bad. For that matter, good bicep exercises should be able to put the muscles in great shape.

Curls are among the best bicep exercises

If you take your time to read a few articles about how to build biceps, you will realize that the exercises that top the list are curls: dumbbell curls and barbell curls. These are two most important biceps exercises that people who are serious about their biceps cannot avoid. Fortunately, these are exercises that are not difficult to do at all.

They don’t lead to injury

This is very important. It is easy to damage your muscles if you do the wrong exercise. Damaged muscles can take time to heal. That is why you must avoid the very complicated exercises when looking for good bicep exercises. You should be able to tell which effect is tolerable and which is not. You’ve heard of no pain no gain, but if the pain is too much, then the exercise is not good.

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