The Bad Effects of Anger

Have you been angry? Good for you if you have not experienced such state. Anger is unpredictable, it could blow out its ferocity little at a time or just ones with a big blow.


Anger is common among people who live through less ideal home life. Dealing with it that has develop over a lifetime of pain and frustration is like trying to hold the lid of pressure cooker. The longer such enduring anger linger,the more the chance that it will overflow into other relationships, that may result to conflicts, rejection or hostility.
Person who is experiencing it may express their anger by hitting or yelling, or by rebelling or refusing to speak. What can we do to help people experiencing it? Let us help them realize that talking the anger is much better than doing it. They really need someone to talk to, who will listen them for them to pour out their feelings, they need counselor for it.
This is what I learned from my own experience on harboring anger. Not just that, anger could cause insomnia, heartaches, hyperacidity , hormonal imbalance and other physical ailments due to emotional stress. I have taken some prescription drugs for the physical ailments I have experienced but there was no complete healing on it. Forgiveness in my heart has been the best drug to it.

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Get It Up, Your Heart Rate, That Is: Hill Repeats

Love it or avoid it, running hills is simply great conditioning. After exerting yourself to climb hills, running in the flats will feel easy. Once you begin tackling hills, they will be less intimidating.Find a hill in your area, and use map my run to figure out the percentage of the grade by clicking on the "show elevation" button. Find a hill with a medium grade of about five to six percent.


* Warm up at an easy jog for five minutes, then pick up the pace and keep running for five more. Use this time to wend your way to your designated hill.
* Maintain your comfortable running pace, and climb the hill for 30 seconds. Slowly jog or walk to starting point and repeat four more times. On the last two reps, pick up your pace for the last 15 seconds.
* Now run uphill, maintaining your moderate running pace for three 60-second runs. Slowly jog or walk back to your starting point.
* Run fast for 15 seconds uphill twice, slowly jogging or walking to return to your starting point.
* Cool down with 10 minutes of easy running.

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7 Things You Didn't Know About Fat

Fat is a word that most of us do not want to hear on a regular basis, especially when it relates to our own bodies. We associate fat with growing beer guts, tighter pants, and less-than-ideal sex and social lives.

However, fat plays a critical role in many of the processes our bodies go through each and every day, and it has both positive and negative sides.


This three-letter-word has more secrets than you know...

1. Fat cells can swell to as much as six times their minimum size

When you consume more calories than you burn off, fat cells in the body swell to as much as six times their minimum size, and they begin to multiply — from 40 billion in an average adult up to 100 billion. Everyone has fat cells; they begin to form and take shape before birth. Around the age of 16, the body's fat cells are mature, and then lifestyle and genes play a role in gaining or losing weight as you age.

Fat cells are critical for survival and help assist the body's "store and management" energy system. Simply put, fat that is not used for fuel immediately is stored for later use. To that end, if you're eating high-calorie meals every day and not burning very many calories, your fat cells swell and multiply, resulting in weight gain.

2. Fat cells secrete extra estrogen

Carrying a few extra pounds may also wreak havoc on your hormonal balance, leading to a variety of illnesses and health risks. Estrogen, the classified "female hormone," is a fat-storing hormone that is also naturally present in small amounts in men. But when you gain weight, estrogen levels rise and other health problems ensue.

Although estrogen is necessary in men, as it regulates a healthy libido, improves brain function (especially memory) and protects the heart, when the levels are too high, testosterone levels are reduced, and many men experience fatigue, muscle tone loss, decreased sexual function, and in some cases, enlarged prostates. In other words, there are no good side effects to increased estrogen levels in men.

3. If you lose a lot of weight, your fat cells shrink, but they do not disappear

Having 100 billion fat cells in your body from weight gain may sound scary. The good news is that you can still lose weight after your fat cells swell and multiply; in fact, when you lose weight, your fat cells shrink. Although their total number only decreases slightly (if at all), the cells become less metabolically active and remain in your body, waiting for you to pick up a bag of pork rinds so they can expand again.

This means that it's better to try to maintain a normal weight than to gain and lose weight on fast, "quick fix" types of diets. Someone who has maintained a normal weight (i.e. has been relatively thin) all their life will have an easier time staying at that weight than someone whose fat cells have swelled and multiplied.

4. Fat tissue attracts cells that promote inflammation

Aside from the lousy way you feel when you're packing a few extra pounds, there are also internal complications that result from excess fat.

Fat tissue attracts immune system cells called macrophages that promote inflammation in the body. So, if you are carrying any extra fat, your body begins to produce an immune response similar to the reaction your body exhibits when you develop the flu or have an injury.

Inflammation's intended purpose in the body is to fight infection. Therefore, your body sees the extra fat calories that you consume from fried calamari and greasy pizza as an invasion in the body.

But don't worry: You don't have to give up your favorite foods just yet. Studies show that decreasing your total body weight by as little as 10% (if you're overweight) can improve your health and limit the immune response that your body exhibits from the extra weight.

5. Fat cells behave differently in different parts of the body

Men typically carry excess weight in the midsection; thus, if you gain weight (whether you drink beer or not), most of it will go directly to your gut first.

Belly fat increases the likelihood of bad cholesterol (LDL), triggers extra fat in the bloodstream, and raises blood pressure and blood sugar levels. Furthermore, abdominal fat tends to be deeper inside the body, as opposed to hip or thigh fat, which is stored directly under the skin.

Fat cells within the abdomen are metabolically more active than fat cells located in other areas of the body. They release more fatty acids, which can lead to diabetes, coronary artery disease, stroke, and certain cancers. Abdominal fat cells may also affect the healthy functioning of the liver.

Unfortunately, there is no way to target weight loss in one specific area of the body (i.e. your abs). So, in order to lose your spare tire, you must exercise your entire body. The good news is that excess weight in the midsection is usually the fastest to come off during regular exercise.

6. If you consume no fat at all, you will short-circuit your body

If you avoid consuming any fat, you will short-circuit your body's natural system for transporting vitamins through the body and regulating cholesterol levels.

As noted above, fats are critical for maintaining your body's natural processes, such as vitamin absorption and energy production. Without these particular fat-soluble vitamins (A, D, E, and K), the body cannot suitably absorb calcium, hormone production may be negatively affected, and blood may have difficulty forming and/or clotting properly.

A lack of fat-soluble vitamins can lead to serious health problems, including night blindness, rickets, anemia, and internal bleeding. Furthermore, when the body cannot absorb calcium, bones can become weak and brittle.

Fat — the unsaturated type — can also play a role in regulating cholesterol by lowering your "bad" (LDL) cholesterol levels.

7. Fat calories should only be 30 percent of your total daily calories

Despite all of its secrets, fat is not the enemy. A certain amount of fat is needed to maintain the normal functioning of your body's internal processes. Fats aid in the absorption of certain vitamins, and above all, they provide your body with the energy it needs to function every day.

A healthy diet should take approximately 30% of its total calories from fat. However, keep in mind that fat contains twice the number of calories of a carbohydrate or protein, and that different fats are considered "healthier" than others.

Saturated fat, which is derived from red meat and dairy products, tends to raise bad (LDL) cholesterol levels more than other types of fat, such as monounsaturated and polyunsaturated fats found in nuts, olive oil and fatty fish.

Saturated fat has also been linked to abdominal obesity, as has trans fat, which is found in many processed foods.

Coexisting With Fat

Despite its ugly reputation, you can have a healthy relationship with fat and maintain a lean body. Here are some tips:

— Choose "healthy" fats (olive oil, nuts and fatty fish) and bypass the obvious "bad" fats (fried/fast food, baked goods and sugary soft drinks)

— Steer clear of processed foods and eat animal products (meat and dairy) in moderation

— Watch your abs — if you're belly has started to resemble the spare tire sitting in the trunk of your car, get to the gym!

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Lifting Tip: Keep Your Head Straight

Correct form and posture are essential when it comes to strength training. It not only helps prevent injury, but it's also necessary to ensure that you're working your muscles effectively. What you want to avoid doing is cranking your head to take a peek at the muscles being worked, because you can end up straining your neck or upper back.


If you have a tough time not glancing at your "guns" while doing bicep curls, I definitely advocate watching yourself in a mirror. That way you can keep your head in line with your spine, and also admire how ripped you look. Or you can videotape your entire strength-training session if you really want to study and perfect your form.

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Want to Quit Smoking?

Quitting smoking is just about the best thing you can do for your health. Countless studies have shown smoking can lead to serious health problems, not only for the smoker, but also for non-smokers breathing secondhand smoke. It's never too late to quit, and if you want to call yourself a non-smoker like some of these celebs, here are some tips to help make it happen.


1. Think of a powerful and specific reason you want to quit. Something that's as important as wanting to avoid having your family visit you in the hospital because you have lung cancer will be strong enough to outweigh your craving to light up.
2. Don't try quitting cold turkey. Stats show that 95 percent of people who quit without therapy or medication end up going back to their old ways. So ween yourself off of nicotine slowly. Use nicotine gum or patches to minimize the overwhelming symptoms of withdrawal that include depression, restlessness, and anger.
3. Get rid of the evidence. Once you decide to quit, get rid of your secret cigarette stash, lighters, and ashtrays. Wash all your clothes, curtains, blankets, and anything else that smells like smoke. Use air fresheners in your home or car, because the slightest smell may make you relapse.

To see the other tips, read more.

4. Avoid triggers that make you want to light up. Drinking, hanging out with fellow smokers, and stress are common triggers that boost your urge to smoke. So know what sets you off and avoid it at all costs.
5. Have a support group to lean on. If your family, friends, and co-workers know you're trying to quit, they can encourage you to stick with it. Joining a support group with other people trying to quit can also up your chances for success.
6. Fill up on fruits, veggies, and lowfat dairy products. A Duke University study shows these foods make cigarettes taste terrible.
7. Exercise. Working out can curb nicotine cravings, so keep up with a regular exercise routine. It'll also help prevent weight gain while trying to quit.
8. Don't give up. It's common for a person to quit smoking several times before they quit for good. So keep trying until you can call yourself a non-smoker.

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Doctor Fish: Treat Skin Diseases - Middle East

Garra Rufa Obtusa, also referred to as Doctor Fish, is a special species of fish, found in northern and central parts of the Middle East. In countries like Turkey, people have started breading them artificially, in giant basins, and use them to treat severe skin diseases.


The small fish can survive in waters as hot as 43 degrees Celsius and love to fed on dead tissue. The little miracle workers aren’t fed, so when patients dip their sick limbs into the water, they act like a pack of gentle piranhas, nibbling with their gummy mouths.


Doctor Fish aren’t recognized as a cure for Psoriasis, although there have been cases of complete healing following a treatment at a Doctor Fish Spa, but they do help improve the condition of the patients, at least temporarily. The fish eat away the red, scaly spots on the patients’ bodies and the mineral water helps the healing process.


Thousands of patients travel to Doctor Fish Spas, like the one in Kangal, Turkey, and spend 21 days being eaten alive by the Garra Rufa Obtusa, in two daily four-hour sessions.


Doctor Fish cosmetic facilities have become very popular recently, and you can find them in countries like Japan, Malaysia or China. After all, Doctor Fish are a lot healthier than a chemical exfoliation.

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Healthy Eating Tip: Load Pancake Batter With Fruit

Homemade pancakes have become a weekend tradition in my family, but I know that if I eat a stack doused in syrup, I end up feeling tired and hungry within an hour. If this sounds familiar, try this the next time you're making pancakes: add tons of fruit to the batter. I don't mean just a few pieces — really load up the batter. Mix in at least three different kinds such as blueberries, raspberries, or cut up cherries, apples, or bananas.


Not only does this add fiber to your breakfast to satiate your hunger longer, but since fruit is so sweet, I don't even need to add syrup. Serve your pancakes with fresh fruit, and this warm Summer breakfast will satisfy your taste buds and give you energy all morning.

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Partner Yoga Pose: Reverse Bat to Front Walkover

If you love practicing yoga on your own, why not practice with a friend? Doing partner yoga allows you to do deeper, more creative, poses since you have the support of someone else. Here' a really fun one to try that doesn't take a lot of flexibility, just a love of being upside down.

For detailed instructions on how to do this acrobatic partner pose keep reading.

* The person on the bottom is called the base and the person on the top is called the flyer. Both men and women are strong enough to be the base and lift their partner, so if you're practicing this pose with a guy, make sure you have a chance to lift him up, too.
* The base begins on her back on the floor with both legs in the air. The flyer stands facing her with her toes close to the base's bum.
* The woman on the bottom bends her knees slightly, and the flyer reaches for the base's feet and places them right below her own hip bones. The base makes sure her heels point in, so her toes can wrap around the flyer's hips.
* Now they hold hands and as the flyer leans into the base's feet, the woman on the bottom straightens her legs, and lifts the flyer into the air. This is called Forward Flying. It's very important that the person on top keep her feet below her hips at first until they find their balance.
* Then they release their hands and the flyer lowers her torso so it's parallel with the base's legs. The flyer's legs should be wide.
* The base then bends her knees out to the side slightly so the flyer can bring her arms, shoulders, and head through the base's legs. The flyer bends her knees and brings the soles of her feet together in Butterfly, and she holds onto her own ankles. This is called Reverse Bat.
* After a few breaths, the base brings her palms to the base of the flyer's spine. The flyer holds the base's heels and then brings her legs into split position. The flyer then arches her back and reaches her foot to the floor as the base gives a little push and helps the flyer stand up.
* Now it's time to switch roles and let the base fly and the flyer support.

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Learn to Love: Lunges

Lunges are one of those exercises people either love or hate. There is however one powerful reason to love them: they sculpt a lovely tush. They also make your legs incredibly strong, which is a bonus as well.


Considered a compound exercise, lunges work your glutes, hamstrings, quads, and calves, just like ever popular squats. Lunges, though, require more finesse, since you move through the motion — stepping forward, back, or to the side to lunge. This movement makes your core work more than in a squat, since you need it to maintain your balance as you move through space, especially if you are holding a weight over your head. The push-off motion, to move out of the lunge, and back to standing position translate into function fitness for running, as well as cutting on a basketball court or lunging to make a shot on the tennis court. The lunge has many variations. I like taking my lunges for a walk to help my running. Backward lunges really work my booty, and side lunges work the inner and outer thighs. You can hold dumbbells while you lunge, and you can also add bicep curls and overhead presses too. Holding a weight in one hand and lunging is also a nice challenge to your balance. Or you can always add a resistance band to your lunges as well.

Tell me below if you love or hate lunges.

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Egg Tikka, Welcome to Eggeterians' Paradise

Ingredients

4 hard boiled eggs
3 tbsp oil
½ tsp Cumin seeds and methi dana
1 big capsicum diced
1 big tomato diced
1 big onion diced
½ cup hung curd
Paste of pudina, coriander and green chilly
2 tsp lemon juice
½ tsp garam masala powder and turmeric powder
1 tbsp tandoori masala
salt to taste
3 tbsp oil
salt to taste
Directions
Boil the eggs.
Heat oil in a kadai.
Add jeera and methi dana and let it crackle.
Add the eggs, just stir it and take it out. This is just to add the flavour of jeera and methi.
Now add all the above ingredients and marinate the eggs and refrigerate for an hour
Place eggs (brush with oil) and diced vegetables on high rack on microwave safe flat dish or non-stick tawa and grill it for 20 mins til golden brown on all sides.
Stir the eggs in between and brush with oil.
Serve with salad

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Speak Up: Tips on Falling Asleep

My bed and me are usually best friends, and when it's time to get into my PJs and retire for the night, I usually have no trouble falling asleep. Occasionally though, I lie in bed tossing and turning and worrying about my coughing daughter down the hall, stressing about tomorrow's to-do list, or daydreaming about what I'll make for the dinner party I have planned for the weekend. The next thing I know, I look at the clock and an hour has gone by.


I'm sure you can relate to having a tough time getting your shut-eye, so please share your tips below on what helps you fall asleep and stay asleep.

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22 Tips for beautiful skin & face

1) Drink at least 8 glasses of water every day.

2) Cut some beet root into small pieces and grind them. Squeeze juice from beet root and massage to your face for 5 minutes. Shower after 10 minutes with mild soap or gram flour.

3) Mix sandalwood powder with rose water and add 4 to 5 drops of milk in it and apply on to your face and body. Shower after 15 minutes with warm water.

4) Mix honey in water and drink daily in the morning to keep your skin shiny and smooth.

5) Warm honey and mix with lemon juice and apply on to face. Wash after it dry.

6) Mix Turmeric, sandal powder and olive oil and apply to body. Shower after 10 minutes.

7) Massage your skin with milk. Milk has moisturizer, it will keep your skin smooth.

Cool Use humidifiers and keep room temperature moderate to keep your skin away from dryness.

9) Hot water blushes your skin and you don't feel fresh unless you have bath with little cold water. If you have shower for a longtime, dead skin will be automatically be removed. Do not rub with towel, be gentle on your skin.

10) Take food which contains more A and C vitamin.

11) Grate carrot and boil. Massage that mixture to body to get fair and smooth skin.

12) For natural bleaching: - mix milk and lemon juice. The milk will break as soon as you mix the lemon juice in it. Use that mixture to massage on your body. It works as natural bleaching.

13) Mix turmeric and cream on the top of milk, massage that mixture to body.

14) If you go into sun your skin will lost the fair ness. To get your skin color to normal take equal quantities of cucumber juice and tomato juice and apply on to skin. Shower after 10 minutes.

15) Massage mustard oil to your skin for 5 minutes and have shower with gram flour or mild soap.

16) Mix cream on the top of milk and all-purpose flour and apply that paste on to your skin avoid eyes, eyebrows and lips. Shower after 5 minutes. This will make skin smooth.

17) Mix curds (yogurt) with wheat flour and apply to your skin and take shower after 5 minutes.

1Cool Grind rose petals and mix with cream on the top of milk and apply to your body. Shower after 10 minutes.

19) Scaly skin is a result of fluorine deficiency. Fluorine is the anti-resistant element of the human body, the absence of which creates problems in the blood and spleen. Since cooking and heating foods destroys fluorine, it is better to eat uncooked raw fruits and vegetables. Other foods rich in fluorine are goat milk and cheese, rye flour, avocados, sea plants and cabbage, cream whey and cottage cheese.

20) Wrinkle skin is a result of Sodium deficiency and makes skin sticky. Cucumbers are ideal for combating and preventing sodium deficiency because they are not only high in sodium, but also help in keeping the body cool, a great summers treat.

21) Skin rashes are the result of silicon deficiency. To avoid pus and rashes, eat plenty of sprouts, alfalfa, barley, tomatoes, spinach, strawberries and figs.

22) Skin eruptions are the result of Chlorophyll. And are found in wheat grass and other green leafy vegetables.

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Exercises For The Face

We've all heard that laughter is the best medicine. When it
comes to the face, laughter will immediately relax facial
tension. Facial exercises, done regularly, can help tone
the muscles in the face...

Scrunch up your whole face for a few seconds so that your nose
is wrinkled, your forehead furrowed, and your eyes and mouth are
tightly closed...

Do the opposite. Open your mouth and eyes as wide as you can...

*



*

Close your mouth again, purse your lips, and push your mouth up to
the left, then push to the right...

Grin - as if from ear to ear and open your eyes wide again...

Hold and repeat the grin, but this time, tuck in your chin to
tighten...

And...Believe it or not, chewing gum also exercises the facial
muscles and will improve circulation...

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7 Food Safety Tips For the Fourth of July

Fourth of July is all fun and games — until someone gets food poisoning! OK, while that may not be your biggest concern this holiday, don't forget food safety when making salads and moving meat from the kitchen to the 'cue. Here are a few important rules to remember.


* Clean your plates. If you transport raw meat to the grill on a platter, be sure to wash the platter before plating up the cooked meat or swap out a clean one.
* Keep separate cutting boards. Don't use the same cutting board for raw meat that you do for other foods, and be sure to wash rigorously anything that comes into contact with the raw stuff.
* Take the temperature. Use a meat thermometer to determine when you meat is cooked: the FDA recommends a temp of 160°F for ground beef and 165°F for poultry.

For tips regarding the nonmeat part of the meal, read more.

* Wash the produce. Even if you're grilling the veggies, be sure to rinse them thoroughly and give potatoes and root veggies a scrub with a brush.
* Opt for loose lettuce. Avoid potentially contaminated bagged produce and go for heads of lettuce instead. Better yet, discard the outermost layers before washing.
* Mind the mayo. Don't leave mayonnaise-based salads like potato salad out for more than two hours or, if it's above 90°F, an hour.
* Put it away. Refrigerate any leftovers within two hours of eating.

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Fit Tip: Do It in Sand

Walking and running are great workouts for your heart and lower body, and they're also free. So take advantage of the warmer weather and make your workouts even more challenging and workout at the beach. Walking or running on sand burns about 30 percent more calories than you would on a harder surface such as asphalt.


Resist walking on the flat sand right at the water's edge and go for the dry sand to make your workout harder. Walk without shoes so you can really use your toes to grip the ground. Walking and running barefoot in the sand is great for the muscles in your feet and your calves, but be careful running on uneven surfaces can increase the risk of sprains, sprains, and tendonitis. Build your running time up slowly and wear supportive shoes. Remember, if your feet get hot, you can always cool off by walking on the wet sand, which is great for exfoliating the dead skin cells from your heels and preventing fissures.

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Healthy Recipe: Strawberry Balsamic Vinaigrette

Why not take advantage of the season's fresh strawberries and make this fruity salad dressing? It's refreshing and tangy — just the perfect topping to fresh greens from the garden. Since Japanese research shows that vinegar turns on genes that help fight fat, it's even more reason to make this incredibly easy salad dressing.


To learn how, read more.

Healthy Recipe: Strawberry Balsamic Vinaigrette
adapted from AllRecipes.com

Ingredients

1/2 pint fresh strawberries, halved
1 cup olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon dried tarragon
1/4 teaspoon honey

Directions

1. Place strawberries, olive oil, balsamic vinegar, salt, pepper, tarragon, and honey in a blender or food processor.


2. Blend until smooth. Drizzle on your salad and store the rest in a sealed container in the fridge.

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Your Doctor Hates These 5 Things About You

I can think of plenty of reasons going to the doctor annoys me. I hate the long wait — I spend more time talking to the nurse than the actual doctor, and when I do see the doctor, he's always so quick to write out a prescription and send me on my way. Who knew, though, that doctors find us frustrating, too. Here are five things MDs hate about their patients.


1. Patients who lie about their lifestyle. No one wants to admit that they smoke, drink, do drugs, or don't exercise, but if we lie about it to our doctors, then it can prevent us from getting the proper care we need.
2. Patients who don't follow through with the care the doctor recommended. If a doctor prescribes medication, therapy, or a certain lifestyle change and you don't listen then it's not only an insult to your doc, but it's also detrimental to your health.

To see what else bugs your doctor keep reading.

3. Patients who'd rather pop pills or have surgery rather than take responsibility for their own well-being. Obesity, heart problems, high blood pressure, and chronic pain are just some of the diseases and conditions associated with poor diet and lack of exercise. It bothers doctors when their patients refuse to take care of themselves and expect the doctor to cure them with a prescription or procedure.
4. Patients who insist they need a certain medication because they saw it on TV or the Internet. Doctors love when patients take an interest in their own health, but demanding specific medications can interfere with a patient's care since doctors may know of more effective drugs. It's also annoying when patients don't want their doctor's opinion, only their prescriptions.
5. Patients who rely on the Internet, friends, or relatives for their health care. These can definitely be great tools, but just because your Aunt Sophie is convinced get sinus infections often and is convinced you have one too, doesn't mean you do. Leave the diagnosis to the doctor.

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Healthy Cooking Tip: Cook Your Carrots Whole

Orange and sweet, carrots rank as one of my favorite foods. Recent research has revealed that the carrot, similar to the potato, retains more of its cancer-fighting nutrients when cooked whole.


The anticancer properties of carrots are enhanced by 25 percent when not chopped preboil. When you chop a carrot, you increase the surface area of the veggie, so more nutrients leach into the water when boiled. The researcher wholeheartedly believe that carrots taste sweeter when cooked whole, for the root veggies retain their natural sugars.

While steaming carrots is my cooking method of choice, I am not sure I will try to steam mine whole. Roasting whole carrots, on the other hand, is something I already do. How do you cook your carrots? Will you be cooking them whole from now on?

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Healthy Eating Tip: Bed of Greens Instead of Carbs

Going out for a nice dinner doesn't mean you can't have a healthy meal. Many restaurants are amenable to diners' needs, and you can make sure your plate is full of foods you want and need to eat.


Fish, chicken or meat dishes are usually served on an enormous portion or rice, mashed potatoes, or pasta. To avoid a starchy, buttery side dish, simply ask that your protein be placed on a bed of greens instead. Think steamed kale, chard, spinach, or a raw bed of spinach or salad greens. I'm not saying I avoid those carbs altogether, but eating large portions of them make me feel grossly full. Not only are the greens less filling, but they offer fiber and so many vitamins and minerals. Plus they add and interesting texture and fresh flavor to the main dish. So the next time you're at a restaurant, as for greens instead of carbs. At the end of the meal, your stomach and waistline will be happy that you did.

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Maximum Muscle Definition in One Week

Giving yourself enough time to accomplish your training goals is important if you want to avoid feeling rushed and resorting to unhealthy measures.

Unfortunately, events like a weekend at the beach or a date where clothes might come off tend to spring up suddenly, and time isn’t always an option. Having a back-up plan for getting lean quickly is important. While you aren’t going to make dramatic changes in such a short period of time, enhancing your appearance is possible if you follow these steps over the course of a week.

Here is your one week plan for maximum muscle definition.


Seven Days Out:

To prepare for your intense week of exercise, the first thing you want to do is carb up, saturating the muscles with muscle glycogen. Consume three grams of carbohydrates for every pound of body weight, drinking plenty of water to reduce any bloating from the additional carbohydrate intake.

Five to Six Days Out:

On day six, drop your carbohydrate intake so you’re just eating vegetables and complex carbohydrates around the workout. This helps you lean down, since you begin losing water weight that was stored in your body. Also be sure you are getting at least one gram of protein per pound of body weight to keep your metabolism high and prevent muscle-mass loss.Schedule your workouts so you perform your usual workout on day six, and either take day five off or do a light cardio session. Be sure to perform thorough stretching exercises after your full-body workout as muscle soreness will occur while on a reduced carbohydrate diet.

Four Days Out:

On the fourth day, you want to perform a full-body workout, using a rep range of 5-8 and focusing on lifting heavy to maintain strength. This will keep the tension on the muscles, preventing them from appearing flat as you continue your lowered carbohydrate diet.Perform 3-4 sets of bench presses, bent-over rows, squats, dead lifts, and shoulder presses. You can perform some isolated work, but that’s not necessary at this point. Instead, put your efforts toward lifting heavy and conserving energy. As before, include thorough stretching after your workout.Three more days of exercise toward maximum muscle definition after the jump...

Three Days Out:

Three days out, boost your carbohydrate intake so you’re around 50 grams for the day, plus the carbohydrates around your workout. This will help refill muscle glycogen levels to prepare you for the day two workout, without leaving you looking smooth all over.The workout for today should be cardio training, bringing the intensity level up a notch. You can perform interval training if you like, but use longer intervals of one minute in length to prevent glycogen depletion at the very high intensity level.

Two Days Out:

Today you are going to perform another full-body workout, only this time you’ll boost your reps up to the 12-15 rep range, lowering the weight accordingly. The aim of this workout is to get a good muscle “pump,” filling the tissues with blood and decreasing muscle glycogen levels further. This will really increase the leanness and bring out muscle definition. As for your diet, increase your protein intake slightly while moving back to consuming just the carbohydrates before and after the workout and fibrous vegetables the rest of the time.

The Day Before:

Finally, the day before the event you can do some light cardio, but don’t push yourself too hard. You want the muscles to retain some muscle glycogen, since that will keep them from looking smaller. Moreover, complete glycogen depletion will ramp up your hunger levels, making the next two days of dieting much harder.Focus on drinking plenty of water during this time and really watch your sodium intake. Even a small amount of sodium can have a very large impact on your abdominal definition, so try and cut it out as much as possible.

The Day of the Event:

By day seven, you should be looking noticeably leaner and ready to show off your hard work. You don’t need to worry about doing a full-fledged workout this day, but a couple of sets of push-ups, sit-ups, and body weight squats will help give the muscles a bit more pump and bring out their definition. Stick to the low-carbohydrate, high-protein diet to keep your energy level steady and prevent cravings from blindsiding you. You may also consider backing off your intake of water to help further enhance your leanness — just be sure to drink a small amount every few hours.

Get Cut Quick:

By following this week-long plan for leanness, you’ll be sure you’re looking your best. Remember, this type of workout is only a good idea if you're focusing on a specific event for which you want to have maximum muscle definition — it's an extreme regimen that will be tough to maintain.

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