Sabtu, 31 Desember 2011

Home » » bocah nakal sukabumi

bocah nakal sukabumi

bocah nakal sukabumi


Fire Your Boss This New Year Dede!

Posted: 31 Dec 2011 07:01 PM PST

Your subscription information captured when you signed up
is listed below. This is for my protection. I am compliant
with the Can Spam Act. If you are no longer interested in
receiving these offers, promotions, gifts, recommendations
and so forth, please use the link at the bottom of THIS
email and ANY email to follow in order to easily and
quickly remove yourself.
..........................................................

Hi Dede,

If you are fed up of the 9 to 5 rut, today I'll show you
something that will change the game for you.

==================

In a hurry, get the specific details here:

http://app.getresponse.com/click.html?x=a62b&lc=cdHy&mc=BK&s=tMXlz&y=j&

==================

What I am about to share with you will help you to start
your own profitable online business and enjoy your dream
lifestyle.

It will allow you to work from home (or anywhere) part time
and make more than you were getting in your 9 to 5 job.

This IS the breakthrough you have been waiting for!

So jump on this now:

http://app.getresponse.com/click.html?x=a62b&lc=cdHy&mc=BK&s=tMXlz&y=j&

Sincerely,

Craig Raphael

Material Connection Disclosure: You should assume that the
sender of this e-mail has an affiliate relationship and/or
another material connection to any 3rd party providers of
goods and services mentioned in this message and may be
compensated when you purchase from a provider. You should
always perform due diligence before buying goods or services
from anyone via the internet or offline.

Subscription information captured upon your sign up......

Your Name : Dede
Email Address Used: abgckb4.bugil@blogger.com
Country You're From: Indonesia
EsourceInfo.com, PO BOX 306, Manzanita, OR 97130, United States
To unsubscribe visit:
http://app.getresponse.com/unsubscribe.html?x=a62b&m=mDFQ&s=tMXlz&y=I&
To change your contact details visit:
http://app.getresponse.com/change_details.html?x=a62b&s=tMXlz&y=z&

10 Ways To Indirectly Get To The Top Of Search Engines

Posted: 31 Dec 2011 06:20 PM PST

Hi Dede,

Today's feature article is:

10 Ways To Indirectly Get To The Top Of Search Engines

Read it below!

10 Ways To Indirectly Get To The Top Of Search Engines
Copyright © Stone Evans, The Home Biz Guy
http://www.PlugInProfitSite.com/main-31996

There are millions of web sites trying to get listed in
the top 20 spots of the major search engines. That
amounts to a lot of competition! I say if you can't
get listed at the top, indirectly get to the top.

How do you do this? Look up the top 20 web sites
on the major search engines under the keywords and
phrases people would find your web site. The key
would be to then advertise on those web sites.

The most expensive way would be to buy ad space
on those web sites. If you don't want to spend any
money, you could use the ten strategies below.
These strategies may not apply to every web site.

1. Participate on their discussion boards. You could
post questions, answer other peoples questions, and
join in on conversations. Just include your signature
file and link at the end of your messages.

2. Ask the web site owner if they would like a free
ebook to giveaway to their visitors. You could have
them link to your web site or include your ad in the
free ebook.

3. Submit content to their web site. You could write
articles for their web site and include your resource
box and link at the end of the article. If they publish
it, you'll indirectly be at the top of the search engines.

4. Write an excellent article review of their web site,
products or services. Then publish the review on your
web site. E-mail the web site owner and tell him or
her about it. They may link to your web site so their
visitors read it.

5. Ask the owner of the web site if they would want
to trade advertising. If you don't get as much traffic
as they do, you could throw in some extra incentives.

6. Propose a cross promotion deal with the web site.
You both could promote each others products or
services together in one package deal. This means a
mention and link back to your web site.

7. Give the web site a testimonial for their product or
service. Include a little text link for your web site with
the testimonial. You never know; it could end up on
their ad copy.

8. Post your advertisement on their free classified ad
section on their web site. You want to be sure you
have an attractive headline so they will read your ad.

9. Post your text link on their free-for-all links page.
You want to go back and post your link regularly so
it stays towards the top.

10. Sign their guest books. You could leave a short
compliment about their web site on their guest book.
Just include your signature file and link at the end of
your message.

About the Author:
------------------------------------------------------------
Stone Evans, The Home Biz Guy has helped thousands of people
in over 200 countries around the world start and run a
successful home business. Discover 3 easy steps to start
your own home business and subscribe to The Home Biz Guy's
Free Home Business Secrets Mini-Course at:
http://www.PlugInProfitSite.com/main-31996
------------------------------------------------------------

Quote of the Day:

"The truth that makes men free is for the most part the
truth which men prefer not to hear." -- Herbert Agar, in A
Time for Greatness

Thank you for being a valued subscriber Dede!

Sincerely,

Dedy Ng
http://www.XPAndProfit.com

P.S. RECOMMENDED BY TODAY'S TOP MARKETERS! Why would today's
top marketers all recommend 1 website? Because it works!
Will it work for you too? There is only one way to find out
and it starts by visiting this site:
http://www.PlugInProfitSite.com/main-31996
18208 Preston Road, Suite D9-239, Dallas, TX 75252, United States
To unsubscribe visit:
http://app.getresponse.com/unsubscribe.html?x=a62b&m=28m9&s=tMXmR&y=H&
To change your contact details visit:
http://app.getresponse.com/change_details.html?x=a62b&s=tMXmR&y=R&

Dominate Google For Free Dede!

Posted: 31 Dec 2011 03:47 PM PST

Your subscription information captured when you signed up
is listed below. This is for my protection. I am compliant
with the Can Spam Act. If you are no longer interested in
receiving these offers, promotions, gifts, recommendations
and so forth, please use the link at the bottom of THIS
email and ANY email to follow in order to easily and
quickly remove yourself.
..........................................................

Hi Dede,

This BREAKTHROUGH TECHNOLOGY has NEVER BEEN SEEN
In The History Of Internet Marketing!!

Get This MASSIVE TRAFFIC PACKAGE Absolutely FREE!"

REAL Visitors To Your Website PLUS...

=> 100,000 FREE Safelist Credits!

=> 50,000 Visitors to Your Site! And SOLO BLASTER

=> 10,000 Traffic Ad Exchange Credits

=> 75,000 Ad Views To Your Website

=> PLUS Secrets To DOMINATING Google's First Page!

AND THE SECRET WEAPONS NO ONE ELSE HAS...

*** See the LIVE, 24/7 ONLINE Sales Center, where
our trained reps close your prospects!

Get started here now, FOR FR*E*E!

http://app.getresponse.com/click.html?x=a62b&lc=cdvX&mc=BX&s=tMXlz&y=7&

Sincerely,

Craig Raphael

Material Connection Disclosure: You should assume that the
sender of this e-mail has an affiliate relationship and/or
another material connection to any 3rd party providers of
goods and services mentioned in this message and may be
compensated when you purchase from a provider. You should
always perform due diligence before buying goods or services
from anyone via the internet or offline.

Subscription information captured upon your sign up......

Your Name : Dede
Email Address Used: abgckb4.bugil@blogger.com
Country You're From: Indonesia
EsourceInfo.com, PO BOX 306, Manzanita, OR 97130, United States
To unsubscribe visit:
http://app.getresponse.com/unsubscribe.html?x=a62b&m=mnbl&s=tMXlz&y=i&
To change your contact details visit:
http://app.getresponse.com/change_details.html?x=a62b&s=tMXlz&y=z&

Take Advantage Of This Marketing Test Dede!

Posted: 31 Dec 2011 11:32 AM PST

Your subscription information captured when you signed up
is listed below. This is for my protection. I am compliant
with the Can Spam Act. If you are no longer interested in
receiving these offers, promotions, gifts, recommendations
and so forth, please use the link at the bottom of THIS
email and ANY email to follow in order to easily and
quickly remove yourself.
..........................................................

Hi Dede,

Because Of A Special Marketing Test, YOU Get To Download These
7 Keys To Making Money Online For FREE!!

http://app.getresponse.com/click.html?x=a62b&lc=cdFl&mc=BL&s=tMXlz&y=q&

This is a free download and you can get these 7 keys
because of this marketing test!

http://app.getresponse.com/click.html?x=a62b&lc=cdFl&mc=BL&s=tMXlz&y=q&

Sincerely,

Craig Raphael

Material Connection Disclosure: You should assume that the
sender of this e-mail has an affiliate relationship and/or
another material connection to any 3rd party providers of
goods and services mentioned in this message and may be
compensated when you purchase from a provider. You should
always perform due diligence before buying goods or services
from anyone via the internet or offline.

Subscription information captured upon your sign up......

Your Name : Dede
Email Address Used: abgckb4.bugil@blogger.com
Country You're From: Indonesia
EsourceInfo.com, PO BOX 306, Manzanita, OR 97130, United States
To unsubscribe visit:
http://app.getresponse.com/unsubscribe.html?x=a62b&m=mnbJ&s=tMXlz&y=r&
To change your contact details visit:
http://app.getresponse.com/change_details.html?x=a62b&s=tMXlz&y=z&

[H-GAME] Monmusu Quest! Second Chapter -Loss Means Vamp Devour- [English Version]

Posted: 31 Dec 2011 09:06 AM PST

Pure Profit For You Dede!

Posted: 31 Dec 2011 07:17 AM PST

Your subscription information captured when you signed up
is listed below. This is for my protection. I am compliant
with the Can Spam Act. If you are no longer interested in
receiving these offers, promotions, gifts, recommendations
and so forth, please use the link at the bottom of THIS
email and ANY email to follow in order to easily and
quickly remove yourself.
..........................................................

Hi Dede,

These products are selling like hot cakes
all over the net, and, the funny thing is,
they made a mistake and allowed us to
keep ....

100% of the PROFIT!!

hahahaa....

Simple 2-step system...

If you can read this, you can
definitely profit by the New Year!

Go here now: http://app.getresponse.com/click.html?x=a62b&lc=cdSC&mc=Be&s=tMXlz&y=T&

Cha-Ching!

Sincerely,

Craig Raphael

Material Connection Disclosure: You should assume that the
sender of this e-mail has an affiliate relationship and/or
another material connection to any 3rd party providers of
goods and services mentioned in this message and may be
compensated when you purchase from a provider. You should
always perform due diligence before buying goods or services
from anyone via the internet or offline.

Subscription information captured upon your sign up......

Your Name : Dede
Email Address Used: abgckb4.bugil@blogger.com
Country You're From: Indonesia
EsourceInfo.com, PO BOX 306, Manzanita, OR 97130, United States
To unsubscribe visit:
http://app.getresponse.com/unsubscribe.html?x=a62b&m=mnbz&s=tMXlz&y=Q&
To change your contact details visit:
http://app.getresponse.com/change_details.html?x=a62b&s=tMXlz&y=z&

Happy New Year's from Brian and Dora - Wealth4Everyone

Posted: 31 Dec 2011 05:59 AM PST

Happy New Year's Eve! 
Hope you have an amazing time celebrating tonight! 

If you no longer wish to receive these messages, please unsubscribe
by hitting the link at the bottom of this e-mail

I've got a little something for you...

I put together a quick and powerful plan to help you clarify your
intentions for the New Year and create a truly prosperous
2012! :)

more info coming next week in my new webinar sessions...

Enjoy!  Looking forward to hearing from you :)

Wishing you a prosperous and fulfilling 2012!!

Helping Others To Succeed

Brian & Dora
Pro Internet Marketer
6 Figure Income Earner
www.wealth4everyone.net

Questions? call us today:
USA: +1 585 682 2250
UK : +44 7891791091
looking forward as always...

Note: only 3 more spots on the Amazon system available.

reply to this e-mail now and put AMAZON in the subject line,
a phone number and country code and area code for me to call you
back and remember it cost $ 450 to learn all the correct secret steps
to really make it work inside Amazon, i personally spend 5k on this
to learn from someone who sold 1 million books on amazon in 2011
and makes over 40 k each month only doing this ....

no marketing required ever, handsfree selling and income 4 ever...

I will only take on 3 more students as i have already 17 people who are
doing what i shared with them and then this fantastic opportunity will be gone
forever....

Thanks.




Wealth4Everyone, Latymer Close, Weybridge, Surrey KT13 9ER, United Kingdom

You may unsubscribe or change your contact details at any time.

Selecting a Cell Phone Plan That Meets Your Needs

Posted: 31 Dec 2011 05:05 AM PST


Selecting a Cell Phone Plan That Meets Your Needs

New year, new cell phone plan. Tips for picking the perfect plan for you... Read More

You might also like
New Year's Eve Party Themes
Start the Year by Stopping: Tips to Help You Quit Smoking
When Good Food Goes Bad: 12 Rotten Food Signs
Procrastinator's Guide to Holiday Entertaining

Decorate the Table for New Year's Eve

Champagne toasts, midnight kisses and the countdown to the dropping of the ball are just a few elements to a successful New Year's Eve party. The holiday atmosphere is buzzing around the new year and your party is the perfect excuse to go all out with your table decorations. Your guests will think you spent months planning every tiny detail of the tablescapes you use to ring in the new year. In reality you can create glamorous dinner table décor... Read More


You might also like
Choosing an E-Book Reader
Crunchy Red Cabbage & Apple Salad
New Year, New 'Do? Start Here
The Reluctant Athlete: Keeping Your Daughter in Sports
 
In This Issue
Selecting a Cell Phone Plan That Meets Your Needs
Decorate the Table for New Year's Eve


 

8 Easy Organization Tips
Winter Dinner Party Ideas
Keep Your House Clean
Dinner Party Table Favors
 

Tempting Trays: Festive Party Food
Rise and Dine: Crowd-Pleasing Breakfasts
12 Days of Decadent Desserts
Procrastinator's Guide to Holiday Entertaining
 

Buying a Short Sale Home
Buying a Home: Needs vs. Wants
When Is the Right Time to Buy?
How to Live Thrifty
 
 
 

10 Ways to Build Confidence This Year

8 Fool-Proof Ways to De-Clutter Your Style

Go Bold This Year: Daring Design Inspiration

Employment sucks.

Posted: 31 Dec 2011 03:57 AM PST

Things are pretty bleak right now huh?

Jobs are scarce... unemployment at an all time high... families hovering on the poverty line.

But maybe... just maybe... this is a HUGE opportunity for you...

http://app.getresponse.com/click.html?x=a62b&lc=c7nR&mc=BZ&s=tMXlE&y=c&

This Australian dude will show you why you'll never need a job again.

Just plug into this limitless stream of digital cash...

http://app.getresponse.com/click.html?x=a62b&lc=c7nR&mc=BZ&s=tMXlE&y=c&


Toby

.

101 Convention Center Drive, 7th Floor, Las Vegas, NV 89109, United States


To unsubscribe visit:
http://app.getresponse.com/unsubscribe.html?x=a62b&m=mgdV&s=tMXlE&y=V&
To change your contact details visit:
http://app.getresponse.com/change_details.html?x=a62b&s=tMXlE&y=E&

What Surgical Penile Enhancement Implies

Posted: 31 Dec 2011 03:49 AM PST

Claim Your $5 Dede! For Real....

Posted: 31 Dec 2011 03:06 AM PST

Your subscription information captured when you signed up
is listed below. This is for my protection. I am compliant
with the Can Spam Act. If you are no longer interested in
receiving these offers, promotions, gifts, recommendations
and so forth, please use the link at the bottom of THIS
email and ANY email to follow in order to easily and
quickly remove yourself.
..........................................................

Hi Dede,

This will actually pay you $5 to get involved!

http://app.getresponse.com/click.html?x=a62b&lc=c7gP&mc=Bo&s=tMXlz&y=w&

Talk about putting their money where their mouth
is! Super cool....claim your $5 below...

http://app.getresponse.com/click.html?x=a62b&lc=c7gP&mc=Bo&s=tMXlz&y=w&

Sincerely,

Craig Raphael

Material Connection Disclosure: You should assume that the
sender of this e-mail has an affiliate relationship and/or
another material connection to any 3rd party providers of
goods and services mentioned in this message and may be
compensated when you purchase from a provider. You should
always perform due diligence before buying goods or services
from anyone via the internet or offline.

Subscription information captured upon your sign up......

Your Name : Dede
Email Address Used: abgckb4.bugil@blogger.com
Country You're From: Indonesia
EsourceInfo.com, PO BOX 306, Manzanita, OR 97130, United States
To unsubscribe visit:
http://app.getresponse.com/unsubscribe.html?x=a62b&m=mnmJ&s=tMXlz&y=r&
To change your contact details visit:
http://app.getresponse.com/change_details.html?x=a62b&s=tMXlz&y=z&

What Can Natural Cures do to Restore Your Hair?

Posted: 31 Dec 2011 12:48 AM PST

Mankind has probed the distant gulfs of space with telescopes, peered into the microscopic world, set foot on the Moon, and mapped the genome, yet the intertwined subjects of hair, hair loss, and hair restoration still include many mysteries. Getting your hair back once the luxuriant growth has begun to thin, or has fallen out completely, is a daunting proposition, and sometimes seems impossible. Biochemistry is still one of the most demanding, and baffling, scientific disciplines.

With this in mind, it hardly comes as a surprise that the hair restoration potions and concoctions that pharmaceutical labs churn out on an almost daily basis seldom live up to their advertising. In a field where so much work remains to be done, artificial hair restoration processes are naturally mostly ineffective – and people like you and me are understandably reluctant to pay a lot of money for the latest "wonder chemical".

Hair Loss Blueprint is based on the refreshingly effective idea that instead of looking to the chemical vat for a cure, we should be looking at people who have no access to modern gimmicks yet always boast a full head of hair – like the natives of Sarawak that the Blueprint's author, a regular guy like you or me, spent time among while working for an engineering company.

I was skeptical at first, but quickly became convinced that this was the real thing – a solid, commonsense way to regain lost hair and lost pride, too. The guy who wrote the blueprint isn't out to keep draining your money month after month with some "bottled cure" that he's selling, because he isn't selling any. Instead, he's ready to educate you in how to make use of some ordinary items from a grocery store and a massage program to help yourself and get your hair back without chemicals, medicines, or transplants.

The idea is simple, direct, and depends on the person you can rely on most – yourself. The guy who wrote the Hair Loss Blueprint knows what he's talking about from experience, and cuts to the chase with powerful yet inexpensive techniques you can start using today. This is a great time to get onboard with the Hair Loss Blueprint, with special introductory pricing of $37 and all the data you need to start rebuilding the head of hair you only thought you could dream about – until now.

CLICK HERE FOR MORE INFORMATION

 

 

 

What are the signs of postpartum depression?

Posted: 31 Dec 2011 12:48 AM PST

Statistics say 25 per cent of new mothers suffer from postpartum depression. Postpartum depression is also known as PPD or 'baby blues'. Usually, the symptoms are mild and would pass off in a few days. However, some mothers experience postpartum depression for weeks. In chronic cases it can even last for years.

The early signs of postpartum depression range from mild irritation to feelings of loneliness. These could be followed by a heightened sense of frustration and inadequacy. As the depression worsens, the patient does not want to get out of bed and ends up disturbing her sleep and eating routine as well.

Most common signs of postpartum depression begin almost right after childbirth. These worsen as the patient shows lack of interest in the baby, or even negative feelings towards the baby. The patient feels worried about the baby. Alternatively, the patient can lose interest in the self also. There is loss of pleasure, motivation and energy. The patient starts feeling worthless and guilty about non-existent issues. There are changes in appetite and hunger also. Disturbances in the sleep cycle could be followed by thoughts of committing suicide.

Some women might suffer a delayed onset of postpartum depression.

The Edinburgh Postnatal Depression Scale (EPDS) is a screening tool that detects postpartum depression. It requires filling up a form on the basis of your symptoms that you could later discuss with your doctor.

If postpartum depression is not treated it could develop into postpartum psychosis. This is a rare, but very serious problem that can start right after childbirth. It includes disconnection from reality and includes a high risk for both infanticide and suicide. Hospitalization is required. Postpartum psychosis could develop suddenly in the first two weeks after having given birth. The signs include hallucinations, delusions, extreme anxiety, confusion and disorientation. Increasing mood swings happen in both postpartum depression and postpartum psychosis.

Women who have some history of any bipolar disorder have an increased risk of developing postpartum depression or psychosis. Most new mothers dismiss slight feelings of dullness and mood swings as passing 'baby blues' but these signs should not be taken lightly.

Conventional medicinal system depends on antidepressants and muscle relaxants to cure the signs of postpartum depression. Drugs have side effects. Additional psychotherapy might not be of much use either. What is required is a holistic approach to treat the signs of postpartum depression with natural and herbal cures that are safe. Some of the best natural cures when combined with a holistic approach could work wonders. A careful alteration in diet, adopting of a suitable exercise regime, and counseling would help treat postpartum depression permanent.
Family support is crucial in not only recognizing the signs of postpartum depression but in helping treat it properly also. Ironically, some new fathers might also experience postpartum depression though their percentage is quite low as compared to women. Would-be parents who are aware of the symptoms of postpartum depression could work together to handle the signs properly and effectively even before the depression sets in.

CLICK HERE FOR MORE INFORMATION

 

 

 

What are the symptoms of postpartum depression?

Posted: 31 Dec 2011 12:48 AM PST

Symptoms of postpartum depression vary from person to person and so does the severity of the symptoms. In fact, some mothers do not even realize that they are suffering from postpartum depression and not some other psychiatric problem. Postpartum depression affects almost one in every four new mothers. It also affects some new fathers though the instances of men being hit by depression after a baby is born are relatively very few.

The first symptoms of postpartum depression could occur just a few days right after giving birth. Several patients report that they were naturally overjoyed by the birth of a baby. But the feelings change to an overwhelming sense of frustration and inability to cope with motherhood a few days later. Most parents are unable to figure out what is happening. Bouts of crying at the slightest of provocation happen quite often.

Other symptoms of postpartum depression (PPD) could include deep anxiety, constant sadness, loss of desire to get out of bed and do anything, loss of appetite and disturbed sleep. Most women report that they had the worse time trying to cope with uncontrolled bouts of crying a few days after having given birth. Acute postpartum depression could last from a few days to months. Some patients have reported problems associated with postpartum depression several years after their child was born.

The first symptoms of postpartum depression begin usually with lack of interest in the baby. These could be followed by negative feelings towards the baby, worrying about hurting the baby, or even lack of concern. New mothers suffering from postpartum depression have also reported lack of energy and motivation, loss of pleasure and happiness, feelings of guilt, and even recurrent thoughts of suicide or death.

Postpartum depression is triggered by hormonal changes relating to pregnancy. The drop in levels of hormones like estrogen and progesterone along with a thyroid problem could also affect the blood pressure, functioning of the immune system, and general well-being. Women who are more sensitive to these changes suffer from postpartum depression easily.

Doctors are quick to point out that there is no real cure for postpartum depression in the traditional medicinal system. They suggest antidepressants and muscle relaxants along with therapy sessions with a good psychiatrist as treatment. Some doctors even suggest taking a holiday but that seldom works. In most cases, the symptoms of postpartum depression return – usually with greater severity – once the drugs are discontinued. Drugs could also have potential long-term side effects particularly for new mothers those are breastfeeding a baby.

Such a conventional method for control of postpartum depression is usually a drain on your time and money with little relief. Depression is likely to worsen. However, non-conventional natural cures for the symptoms of postpartum depression have shown a great success.

A holistic approach that includes a natural supplement along with changes in diet, personal effort, effective and rejuvenating conversations with the spouse, understanding the symptoms of postpartum depression and exercise would help the patient for sure – without any side effects at that.

CLICK HERE FOR MORE INFORMATION

 

 

 

What Every Dieter Needs To Know About Restaurants

Posted: 31 Dec 2011 12:47 AM PST

Eating out in a restaurant can be a dieters worst nightmare. There are so many scrumptious looking meals that can tickle our temptations. Unfortunately though, many of these are not good for the waistline. But luckily, with a bit or care and discipline, eating out can be lots of fun even if you are watching your figure.

Once you've got into the routine of eating healthily at home you'll most likely be feeling the benefits. As you get used to it, you will probably realise that it is not that hard.

When you go out to dine though, it can hard to resist the temptation to tuck into a tasty looking high calorie meal. You need to be careful when dining; eating one high fat meal could undo a weeks worth or hard work and discipline.

When eating out, do a bit of research and take care. Before dining out, narrow down your local restaurants to only the ones that do not serve oily and greasy foods. Or, see if the restaurant offers lightly sautéed or grilled dishes rather than just frying them.

If you've gotten used to eating healthily at home and eating all the right things, eating responsibly in a restaurant will be as easy as ABC. Like when eating at home, be sure your intake of fresh veggies is high, whether this is in the form of salads or side dishes. If you are to eat a fatty meal like pizza, balance it out with fresh greens.

A wise way to dine out is to eat multiple small dishes rather than having one big dish. This makes eating out a lot of fun, and lets your taste lots of different fascinating flavours. Again, balance out whatever you eat with healthy salads, and stick to water and fruit juice rather than carbonated sodas.

If possible, don't eat all of your meal in one go; ask if you can take some of it home to eat later.

If you are eating fast food, be responsible and only order a single burger with salad, and avoid topping it off with cheese and mayonnaise. Stick to just thin crust pizzas and go easy on the cheese.

Eating out does not have to become boring just because you are on a diet. In fact, it can be a lot of fun because it will make you realise that are lots of healthy meals out there that taste wonderful.

With a little bit of care a discipline, you can enjoy eating out whenever you like without having to worry about what it will do to you waist.

Once you're back from eating out, a great diet to get stuck into is The Lunch Box Diet developed by acclaimed personal fitness expert Simon Lovell. Called 'the best diet' 5/5 by Elle Magazine, the diet is said to be 'a way of life'.

CLICK HERE FOR MORE INFORMATION

 

 

 

10-Minute Fat Loss Workouts

Posted: 31 Dec 2011 12:46 AM PST

Last week I helped Men's Health magazine on a piece about getting workouts done fast. Personally, I think you can get a great body-changing workout done in minutes.

How fast?

I'm talking 10-minutes.

By now, I'm sure you're asking...

How do you lose fat in only ten minutes?

or

What about the rule that it takes 20 minutes of cardio before you start burning fat?

Well, first of all, as I have said before, the whole idea of a
fat-burning zone or a magical fat-burning time period just doesn't fit with the common sense approach to fat loss.

People can lose fat without doing any cardio at all - so its clear
that you don't have to workout for at least 20-minutes with your heart rate at 60% of your maximum heart rate. Fat loss is far simpler than that - and I'll show you some basic workouts below that crank your metabolism and help you burn calories when you are not exercising.

Second, the results of your training occur outside of the gym
rather than during the workout. That's why the before-mentioned "increased metabolism" is so important. If you put the right "turbulence" on your muscles in 10-minutes, you can change your body - without even thinking about doing cardio.

So let's look at the first fat loss in a hurry workout - a
10-minute bodysculpting workout. Let's say you only have 10 minutes to do your workout today - what should you do?

In this case, you need to combine a warm-up, strength
training, and interval training all into one. So our efforts are
best put forward on bodyweight training.

And you don't have time for isolation work. Instead, you need to
hit three "hot zones" on the body for maximum metabolism boosting: push muscles, pull muscles, and legs.

By doing so, you'll hit all the other muscle groups at the same
time. So you'll do a circuit of soemthing like:

1A) Prisoner Squats (advanced option: 1-Leg Squats)
1B) Pushups (advanced option: Spiderman Pushups)
1C) Inverted Rows (advanced option: Pull-ups; easy option:
Stick-ups)

In the first round of this circuit, you'll go through it easy.
Perform 25% of the maximum number of reps you can do for each exercise. So if you can do 20 pushups, do only 5 in the first
warm-up circuit. That's a warm-up circuit.

Then you'll do as many circuits as you can in the remainder of the 10 minutes. Just go back-to-back-to-back on these 3 exercises. You can rest after the rows/pull-ups for 30 seconds if necessary, but that's it.

You'll be pleasantly surprised with how you feel at the end of the 10-minutes. And your metabolism will be elevated for a much longer period than if you trained in the fat-burn zone for 10-minutes.

Okay, now here's another option, moving into some dumbbell work. The following superset trains the entire body, and focuses on the 3 hot zones.

1A) DB Squat (8 reps per set)
1B) DB Chest Press (8 reps per set)

Use light weights for one warm-up set, and then do as many sets as possible in 10 minutes for the rest of the workout.

In any case, if you find yourself with another 10 minutes, you can up the fat-burning ante by doing 10 minutes of intervals. This too is far more effective for fat loss and fitness than 10 more minutes in the "so-called" fat-burning zone.

Do 3-5 minutes of exercise-specific warm-up.

Then do your intervals for 30 seconds followed by 30-60 seconds of rest. Repeat 3-6 times. Then cooldown.

Okay, now let's get greedy and assume we have 30 minutes for our workout. We'll be close to getting maximum results with this
"marathon" duration workout.

First, hit up the bodyweight circuit mentioned above. Do this
twice, nice and easy. That will take 5 minutes off the clock.

Then move into your strength supersets. Following the lead above, you'll look to train the entire body with only 2 moves. It's not always easy, but fortunately you can do 2 supersets in this
workout. The strength training will take about 15 minutes as you'll do 3 sets of 8 per exercise with no extra rest between sets - just long enough to switch exercises.

1A) DB Split Squat (If you have a barbell, use it instead of DB's)
1B) DB Row

2A) DB Romanian Deadlift
2B) DB Incline Press

Then finish with intervals. For this workout, try another program. Start with a warm-up, then do each "work" interval for 45 seconds, and rest 60 seconds between each interval. Do 4-6 rounds and finish with a cool-down, of course.

I could go on and on with these fast fat loss workouts...and of
course I do, in the Turbulence Training e-book.

I'll follow up on this article in the future, passing along some of
the exact Turbulence Training workouts that I use with my clients to get the most results in the least amount of time.

Until then, train hard, train safe, and train better than everyone
else in the gym.

Sincerely,

 

P.S. Is a lack of time stressing you out?

"No time to exercise" is the #1 reason most people don't exercise consistently. In fact, a lack of time stresses most people out for many reasons - whether it's a lack of time to prepare good food, exercise, or be with your family.

That's why I created Turbulence Training to be the most efficient and effective fat loss program out there.

The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.

The strength training supersets shave minutes off your wait time.

And the intervals cut your cardio in half, or more.

CLICK HERE FOR MORE INFORMATION

 

 

 

What Is Round Ligament Pain During Pregnancy, and How Do You Deal With It?

Posted: 31 Dec 2011 12:46 AM PST

Many women discover, as they move into the final stage of their pregnancies, that the aches and pains they have already suffered were not the only surprises their pregnancy had in store for them! Round ligament, pain during pregnancy usually begins later on in your pregnancy, and it can be a constant source of mild to excruciating pain. In this article, we look at what round ligament pain is, what you can do about it, and whether it is a cause for concern.

What Is Round Ligament Pain During Pregnancy?

To understand what round ligament pain during pregnancy is, we first need to understand what round ligaments themselves are. These ligaments are the structure that keeps the uterus suspended in position under normal circumstances. During the later stage of pregnancy, those ligaments soften, due to hormonal changes in the body, and with the added weight of your growing uterus and baby, they can be stretched even further, which is painful.

What Can You Do About Round Ligament Pain During Pregnancy?

Unfortunately for most women, unless you are suffering from an extreme case, associated with endometriosis or another serious condition, most doctors are unwilling to perform corrective surgery for cases of round ligament pain during pregnancy.

Getting plenty of rest, doing a little gentle exercise every day, practicing pregnancy massage techniques (particularly combined with warm or cold compresses), and a mild, pregnancy safe analgesic or pain killer is the only solution for round ligament pain during pregnancy for most women. Some women find that bracing themselves when coughing, sneezing, or otherwise exerting their abdominal muscles also helps.

You will quickly find, if you are suffering from this problem, that strenuous exercise or exertion only makes it worse, so make sure that you take the final months of your pregnancy extra slow if you are suffering from this problem.

Is Round Ligament Pain During Pregnancy Dangerous?

Round ligament pain during pregnancy is painful, uncomfortable, and very unpleasant, and it can make the last few weeks or months of your pregnancy very unpleasant. However, it is not, in itself, a dangerous condition. It will slow you down a little for a while, but it is not dangerous for you or your child.

That having been said, if you are suffering from abdominal or pelvic pain, you should always refer to your doctor, for a concrete diagnosis of RLP. There are many other conditions with similar symptoms, that can be dangerous, and self-diagnosis is almost impossible.

Once you have got a diagnosis from your doctor, and a confirmation that you are, in fact, suffering from RLP, you can start practising pregnancy massage techniques, resting more, and using pregnancy safe painkillers to soothe the pain.

The good news is that in most cases, RLP that is caused by pregnancy will disappear on it's own within a few days or weeks of giving birth, so be patient, and you should be just fine.

CLICK HERE FOR MORE INFORMATION

 

 

 

What is the best treatment for postpartum depression?

Posted: 31 Dec 2011 12:45 AM PST

Postpartum depression affects one in every four new mothers. It is a common problem that can occur a few days after giving birth and continue for a few days, weeks, or years. Usually, it passes off. However, treatment is required when postpartum depression continues for a few weeks. It is in chronic cases that PPD lasts for several months.

The first thing doctors are most likely to tell a patient of postpartum depression that there is no real treatment available. Doctors can give anti-depressants, muscle relaxants and lead the patient to psychiatrists. That is not really much of a treatment. But the problem is, if no treatment is taken for the symptoms of postpartum depression then it can last for years.

Doctors handle postpartum depression as just any kind of depression. They resort to medication, counseling, and suggest support groups as treatment.

Psychotherapy could be helpful to some extent in the treatment of postpartum depression. In fact, psychotherapy is the most popular treatment choice among patients of postpartum depression because breastfeeding mothers would be concerned about taking medicines with potential side effects. One crucial aspect of psychotherapy in the treatment of postpartum depression is Interpersonal therapy (IPT). This takes up interpersonal relationships of the patients with other family members and friends.

Some patients do go for hormone therapy which includes the replacement of estrogen. This is combined with anti-depressants. However, such therapies have their own side effects. Anti-depressants are given when the patient is unable to care for herself and the baby. It requires close monitoring of the patient too. Doctors also discuss marriage counseling if there are triggers at home that propel the patient into postpartum depression.

But all these kinds of postpartum treatment are limited in their scope. The main issue with a patient is that she does not realize when the depression strikes. On one side the patient is thrilled on having a baby. On the other the patient might be overwhelmed with fears and doubts about being able to take care of the baby. Initially, most new mothers tend to dismiss the 'baby blues' as a passing mood. Feeling dull, crying at the slightest of things and even thoughts of death could overwhelm the patient.

Symptoms of postpartum depression (PPD) could also include anxiousness, frustration, refusal to get out of bed, difficulty in eating or sleeping, etc. Plus there could be other psychological problems too.

Considering the limited scope of conventional treatment, a holistic approach that uses herbal or natural supplements along with counseling diet and fitness regime would be the best approach for any patient. Family support is essential. A natural cure could work wonders for most patients.

The best part about a natural cure is that it would not have any side effects Combined with a proper diet, recommended exercise, improvement in interpersonal relationships with the help of counseling if required, etc. can all prove to tackle postpartum depression very easily. In fact, most women who have conquered their postpartum depression have used a holistic and natural treatment strategy for postpartum depression.

CLICK HERE FOR MORE INFORMATION

 

 

 

What is the Hair Loss Blueprint?

Posted: 31 Dec 2011 12:45 AM PST

Just recently, browsing the Internet, I found mention of a new hair restoration guide called the Hair Loss Blueprint. As someone who has a personal interest in hair restoration products, and who wants to help out other people who are having problems with a receding hairline or out and out baldness, I decided to scrutinize this so-called "Blueprint" further. What I discovered was so impressive that I want to share it with you and all my other readers – because it may well be the key to transforming your life for the better!

You can start the Hair Loss Blueprint in the confidence that it actually produces the results advertised. Your hair will come in fairly thinly at first, but as the re-activation of your follicles takes hold, the hair growth will become denser and you will soon have a full head of hair in place of the combed wisps – or smooth pate – that you see in the mirror every day now.

You will need to get used to the idea that you have no ongoing purchases of medicine or office treatment from a doctor when you start the Blueprint plan. Everything you get from the author is received immediately, and it is then up to you to implement it. This guide is, in effect, a one time purchase, consisting of the advice and information that you need to carry out the natural, safe, and highly useful steps that will turn around your hair loss fast and effectively.

Since you don't need to keep buying products from the Blueprint's writer, this method is a lot thriftier than most of its competition. On top of that, it comes with a two month money back guarantee – if you don't see results within two months, then your purchase price will be refunded, assuming you've made a good faith attempt to use the advice contained in the guide.

It may seem hard to believe that you will not need to buy any extras other than a few simple ingredients from the grocery store to start growing abundant hair again, but that is the beauty of the Hair Loss Blueprint system. I highly recommend making use of it yourself, taking control of your own hair's future, and growing back your hair while saving plenty of money that would otherwise be used on futile chemical gimmicks.

CLICK HERE FOR MORE INFORMATION

 

 

 

What is Wrong with Gaining Excessive Weight During Pregnancy?

Posted: 31 Dec 2011 12:45 AM PST

Being an expected mother can be an exciting time for all involved, especially the new mother to be. One of the major significant changes that comes with pregnant is the amount of weight that you can gain from the pregnancy. However, how much is to much weight? Is there a limit to the amount of weight that you should gain while pregnant. This article will go through why to much weight can be bad while you are pregnant.

Gaining weight while you are pregnant, is part of the natural flow of course as you are not only feeding your own hunger, but that of the baby as well. During the pregnancy a lot expected mothers, assume that it is normal to gain a lot of weight while you are pregnant and than that is okay. However, the actual weight gain maybe smaller than what everyone thinks, according to Your guide to staying trim during pregnancy.

Women should generally gain around two to four pounds in the first three months (first trimester), and one after each week after during the rest of the pregnancy, according to Your guide to staying trim during pregnancy. During the pregnancy, if there is more food consumption that what is required then, you may find yourself putting on more weight in areas, that you haven't planned for. The "pregnancy hot spots," are where the weight should be put on and not in other areas of the body. These spots are hips, the butt area, upper thighs, and obviously your stomach. Putting on weight in other areas of the body, may make it difficult to lose the weight after you have a baby, and can be quite unhealthy for yourself and the baby's development.

By overeating and putting on too much weight during the exercise, you may in actual fact be harming the baby's development, and your own health as well. Having an excessive amount of weight will also make you feel very fatigued, and you will have low levels of energy. While you are pregnant you will put on more weight, but having to much can make it extremely uncomfortable for you to move around as you are carry your extra weight and that of the baby as well.

Not maintaining a healthy diet, may cause your face to look puffy, this book Your guide to staying trim during pregnancy, will help you reduce the puffiness in your face, and bring it back to normal. Having too much food can also affect your cravings, so if you minimize the type of foods that you eat you can also reduce the amount of cravings that you may experience during your pregnancy. If you have excessive weight you may also experience varicose veins, if you don't have a solid healthy diet during your pregnancy as this can cause a level of discomfort for you.

Although you should be healthy during your pregnancy, you shouldn't under eat either as that can cause a detriment to the baby's overall health and development. Try and have moderate diet, for the health and safety of the baby, as to much food can do the opposite. It may cause high levels of stress, increase your blood pressure, which may put you in the hospital a lot earlier than you had planed to. Your guide to staying trim during pregnancy, will help you avoid the excessive amount of weight that you may gain while you are pregnant.

CLICK HERE FOR MORE INFORMATION

 

 

 

What should you know about screenings for postpartum depression?

Posted: 31 Dec 2011 12:44 AM PST

Postpartum depression strikes within a few days of having given birth. Most women think the 'baby blues' would pass away on their own in a few days. Usually, this is true but quite often the depression could last for several weeks and even months. If left untreated it could even develop into depression psychosis. Postpartum depression affects the new mother directly and the whole family indirectly.

The Diagnostic and Statistical Manual of Mental Disorders (DSM-IV) does not recognize postpartum depression as being any different from major types of depression. However, the manual lists 'Postpartum Onset' symptom details that might occur within four weeks of having given birth.

This formal system of screening mainly includes the Edinburgh Postnatal Depression Scale. This is used in America, New Zealand, Australia and Europe. The Scale is a questionnaire with a 10-item form in which the new mother has to rate herself. Australian experts say a 12.5 score on the scale accurately shows major depression. Doctors say new mothers could use the screening test themselves and if score a threshold score then they should contact their doctor and discuss the problem.

However, University of York's Dr Mike Paulden and colleagues say screenings for postpartum depression are most popular via questionnaires but these could be controversial. They have published their ideas on the British Medical Journal website.

Dr Paulden's team says though of all types of screenings for postpartum depression, the Edinburgh Edinburgh Postnatal Depression Scale is the most popular and most researched, it shows only reasonably well results.

Various doctors use their own systems of screenings also. A psychiatric symptom index is often used to identify postpartum depression. But the results might vary considerably if compared to a symptom index screening by pediatricians. In fact, researchers from the from Case Western Reserve University in Cleveland say that pediatric health care professionals do not recognize self-reported depression by new mothers as anything serious. They suggest special structured screening tools should be developed to identify new mothers with postpartum depression.

Experts say screenings could be based on risk factors like history of depression in the family, abuse, alcohol usage, smoking, anxiety, hormonal profile, marital relationship problems, financial problems, the infant's temperament or physical well-being and lack of family support.

Some experts say that If postpartum depression starts suddenly then it is more easier to detect than depression that worsens slowly. Detection of postpartum depression might be difficult because most women automatically expect a period of adjustment after having given birth. Therefore, some new mothers might not even accept that something is really wrong and their depression could require help. Often, postpartum depression also referred to as 'baby blues' is dismissed as a passing phase.

Moreover, new mothers who do not have a regular family physician to turn to might not be sure about whom to discuss their condition with.

Overall, screenings for postpartum depression show that women in the age-group of 25-45 are most likely to fall victim to mood swings leading to depression after childbirth. Approximately 11-20 per cent of new mothers suffer from postpartum depression, according to data released by the Centers for Disease Control and Prevention (CDC).

CLICK HERE FOR MORE INFORMATION

 

 

 

What to Do About Pain during Pregnancy

Posted: 31 Dec 2011 12:44 AM PST

Just about every woman who is pregnant will suffer from some form of pain during pregnancy during that time. In fact, many will suffer from different types of pain during pregnancy, at different stages of their lives. That's not intended to scare anyone – it's just a fact – pregnancy is accompanied by all sorts of aches, pains and discomforts, most of which are entirely worth it!

In this article, we look at how you should approach pain during pregnancy, and what you should do.

The First Step Is Always Speaking to Your Doctor

When you experience pain during pregnancy, if you are in any way concerned, the first step should always be to speak to your doctor. Remember that your pregnancy is making enormous changes in your body and that you can't always tell what's normal or not! If you're in doubt, even a little bit, speak to your doctor. It's always better to be safe than sorry!

Look for Natural Remedies

There are all sorts of natural ways to prevent and treat pain during pregnancy. The first, and most obvious, is to take it easy while you are pregnant, and not over tire or exert yourself.

The next step in treating pain during pregnancy is looking for natural methods of dealing with ordinary aches and pains. Try pregnancy massage, or use heated or cold compresses. Consider acupuncture, or another alternative remedy, but remember, if you do, these are still treatments, and you should still seek the advice of a professional!

Consider Pregnancy Safe Medications

If you find that you are experiencing pain during pregnancy that you cannot manage or soothe with alternative or natural remedies, then you should remember that there are some medications that are safe for use during pregnancy. These include over the counter painkillers, as well as stronger prescription medications, but again, you should always consult your doctor or a medical professional before using them.

If the Pain Is Sudden or Severe

Generally speaking, ordinary pain during pregnancy is more of a dull ache than a sudden, sharp stabbing pain. If you experience any type of pain during pregnancy that is sudden or severe, it might be a warning of a more serious problem. In that case, it's always best to seek immediate, emergency medical care. In many cases, the sooner a problem is identified and treated, the more likely it is it can be solved.

If you are suffering from pain in pregnancy, and it's not something serious or dangerous, remember that you don't have to suffer in silence! Anything from a home massage to a soothing, warm bath can help treat your pain, and you should always look for ways to make yourself more comfortable! Remember that you, and your baby, are the most important people in your life right now, and you both deserve to be comfortable and happy!

CLICK HERE FOR MORE INFORMATION

 

 

 

What You Should Know About Pregnancy Home Massage Techniques

Posted: 31 Dec 2011 12:43 AM PST

If you're like most parent's to be, then you're probably very interested in how home massage techniques can help to alleviate the symptoms, aches and pains that most moms to be suffer during pregnancy.

However, while there is mounting evidence that home massage can be a great way to soothe backache, limit swelling, and help to fight stretch marks, there are also a few things you should know about home massage during pregnancy before you try it yourself! Here are a few of the facts you should be aware of:

§ Before you start any kind of home massage program during pregnancy, you should first get the all clear from your doctor. There are certain conditions that limit the areas that you can practice home massage during pregnancy, and some that mean you should avoid the practice altogether.
§ It is a good idea to learn how, and where, it is safe to massage during pregnancy. Some types of pressure are not recommended during pregnancy, and it is best to learn a few techniques before you try them!
§ Certain massage oils and lotions, particularly those that contain herbs, are not considered safe for use during pregnancy. Make sure that you avoid products that contain those ingredients.
§ There are certain positions that are considered safe for massage during pregnancy – for instance, lying on your side. However, those positions that put pressure on your abdomen should be avoided.

Home massage during pregnancy can be physically, emotionally, and mentally beneficial to you, your partner, and your baby. Make sure that you educate yourself about safe practices, and that you report any strange side effects to your doctor, however, if you want to get the benefits without the risks.

CLICK HERE FOR MORE INFORMATION

 

 

 

7-Minute Weight Loss Circuit

Posted: 31 Dec 2011 12:43 AM PST

One thing we have to lose from our workout mindsets is the idea of this "60-minute workout". Forget about spending that much time in the gym. Instead, choose better exercises that are more efficient. This will allow you to get your workout done faster, eliminating the "no time" workout excuse.

To do so, you need to eliminate irrelevant exercises. I know you want to do an exercise for shoulders, and one for arms, and one for abs, and one for this and that. But before you do, ask yourself, will these really get me to my goal, or have I just been convinced by bodybuilding magazines that I need 40 sets per workout to get results?

Now, taking those lessons, we can then create some pretty incredible bodyweight workouts as well. And these bodyweight workouts can get finished fast!

In fact, here is a 7-minute bodyweight circuit that can help you lose weight, burn calories, and blast your metabolism. You don't need machines or weights. You can do this anywhere!

Bodyweight squat (10-20 reps)
Pushup (10-20 reps) - do it on your knees if you must
Reverse Lunge (10 reps per leg)
Plank (30 second hold)
Close-grip Pushup (10-20 reps)
Side Plank (20 second hold per side)
Mountain Climber (10 reps per side)

Do this with no rest between exercises. Rest 1 minute at the end of the 7-minute circuit and repeat up to 3 times.

If you are a beginner, do fewer reps and take longer rests.

It's a tough, tough bodyweight circuit, especially the combination of two exercises late in the circuit. This combo literally exhausted me to my knees...twice...before I was able to finish the circuit.You can do the circuit up to 3 times.

Another weapon in your fat loss arsenal. Now you'll know how to train efficiently and eat effectively for fat loss.

Don't wait any longer to get started! Get all of these bodyweight exercises, and more, in the Turbulence Training workouts that you can do in the comfort of your own home. No more annoying drives to the gym, waiting in line for machines in an uncomfortable environment, or being intimidated by the super-buff gym bunnies. Lose fat, get fit, and workout your way - at home with only a bench, a ball, and dumbbells.

Sincerely,

 

CLICK HERE FOR MORE INFORMATION

 

 

 

Constructing A Weight-Training Schedule That Works

Posted: 31 Dec 2011 12:42 AM PST

If you are one of those guys who go to the gym only on the weekends, then there's not much chance of you building up solid muscle bulk compared to those who go on a regular schedule. So it's key that you take your gym trips seriously and develop a good weekly routine.

To do this, you should have the time to work out for 3-5 days a week, working out an hour each time. But how do you organize your training schedule?

Well, there are two types of routine you can do; A Full Body Routine or A Split Body Routine. Let's look at the differences.

So What Is A Full Body Routine?

A full body routine involves 3 workouts per week, where each workout, you train ALL your LARGE muscle groups.

When I say large muscle groups, I mean your upper legs (glutes hamstrings, quads), back, chest and shoulders. So each workout will include at least one back exercise, one chest exercise, one shoulder's exercise and one legs exercise (e.g. Lat Pull Down, Bench Press, Shoulder Press and Squats).

This means each muscle will get around 1 exercise per workout.

So What Is A Split Body Routine?

A split body routine on the other hand, splits your large muscle groups over a number of sessions, ranging from 2 to 5 sessions. So for example you may have one day where you work your chest, one day for shoulders, one day for back and one day for legs. Using split routines, each muscle group is likely to get more than 1 exercise per workout.

There are different types of split routines I recommend you do, and yes, you guessed it, I'm going to show you them.

2 Session Body-Split Routine

This involves getting a full body workout from two sessions. In other words you split your large muscle groups over 2 workouts (e.g. session 1- Chest And Shoulders, Session 2- Back And Legs).

With 4 workouts a week you can cover your body twice doing this, and in each session you can even add 1 exercise working the smaller muscle groups, like biceps, triceps, abs, forearms and calves. You should choose the one you feel requires the most work.

4 Session Body-Split Routine

Here you get a full body workout from 4 sessions.

In a nutshell you work a different large muscle group, each workout. You can also add one small muscle group per workout, so you can complete 3-4 exercises on a large muscle group and 1-2 exercises a on small muscle group per session. (e.g. session 1- chest and biceps, session 2- back and triceps, session 3- legs and calves, session 4-shoulders and abs)

So How Do You Choose Which One Is Suited To You?

Well it all depends on your experience. As a beginner you should start off with a full body routine. This allows your body enough time to recover AND it makes sure you do not overtrain your muscles.

As you get more advanced and become intermediate, you can move from a full body routine to a split body routine, where It is best to start with a 2 session split. Again this is more intense, and provides a better workout than a full body routine, BUT this is only beneficial if your body can take it. So only do this if you are NOT a beginner.

Finally to increase intensity as you become advanced, you can move into the 4 session split body routine. This will provide your muscles the best workout and best growth. But please do not jump the gun, only do this when you are strong enough to, otherwise you will fail!

So There You Have It

You now know what your weekly routine should look like.

CLICK HERE FOR MORE INFORMATION

 

 

 

Share this article :