3-2-1 Workout

Start with 10 minutes of cardio (on any machine). Warm up for two minutes, then work at a pace that keeps you at 75% of your max heart rate (find it by subtracting your age from 220) for seven minutes. Spend the last minute working at a lighter pace.

Now do a circuit of three exercises for 20 reps each. For instance, do squats followed by bench presses and shoulder presses. Then rest 30 seconds. Repeat twice more.

Do interval cardio. For example, warm up for one minute on a treadmill and then sprint for 30-45 seconds, followed by a 45- to 60-second lighter pace. Repeat four to five times and then cool down with a minute of walking.
Do 20 reps of three different exercises, such as incline dumbbell flyes, followed by split squats, and then overhead triceps extensions. Rest 30 seconds.

Repeat the interval cardio.

Finish with four to five core exercises done for about 30 reps each. Rest 30-60 seconds and repeat for two more circuits. Swiss-ball crunches, full situps, or bicycle situps are all fine.


Adding supplements to your daily diet can be a great choice to prevent nutrient deficiencies and to promote overall good health. Like, for instance, a green lipped mussel supplement for treating and preventing joint related issues and inflammation is becoming a popular choice for people to stay healthy and mobile. Here is a website dedicated to this natural whole food.



Fitness Program

A Realistic Diet Plan For The Average Person That Gets Results

I know why you are here.

You want a way to lose weight, feel better about yourself and be more sexually attractive without restructuring your life around diet and exercise. I know because I was in that same position not that long ago.

While it is entirely true that in order to quickly lose weight you will need to follow an effective diet for quick weight loss, your diet does not have to rule your life. Once I discovered that losing weight was not so much about how much I was eating, and had more to do with what I was eating, I was finally able to consistently lose weight and keep it off without my life revolving around diet and exercise.

I tried every weight loss plan under the sun before figuring out the secret to the fastest and most healthy way to lose weight and keep it off. I wanted nothing more than to look sexy, feel more confident and get rid of my underwhelming amount of belly fat. I wanted to get thin so badly that I even experimented with some weight loss supplements that were known to be dangerous. In my desperation I tried just about every weight loss product and fat burning fad that came across my computer.

South Beach, Atkins, Weight Watchers and many others – You name it, I tried it.

The fact is that any of these weight loss programs will probably work if you can remain dedicated to following them for long enough. However, with my busy schedule that includes two children, school and a full time job, they were just not a realistic long term solution. My guess is that you have been frustrated with previous attempts to quickly lose weight and keep it off as well.

Click here to see what has been holding you back from getting the body you desire.

I want to reassure you that there is nothing to be ashamed of. For every person out there that has successfully reached their goal weight, there are 25 others who have tried to get thin and sexy and not succeeded. The fact is that there is a lot of unrealistic and misleading information out there when it comes to diets for quick weight loss.

What you need is the right information that doesn’t make false promises. Stop falling for the unrealistic and misleading “lose 30 pounds in 2 weeks” hype. Anything that promises such fantastic results is either extremely unhealthy or a lie. I want to share with you a realistic diet for quick weight loss that is easy to follow and will enable you to consistently lose weight without counting calories, spending hours in the gym and restructuring your already hectic schedule.

All Natural Weight Loss

Exercises to Help Reduce or Eliminate Back Pain

Back pain can be a frustrating and debilitating condition. If the back pain is caused by nerve or vertebrae damage then it can be difficult to treat, but in many cases back pain is caused by a weak core or poor posture. In those cases it is possible to manage the pain using exercises to correct your posture and strengthen your core.

Before you start an exercise regimen to manage back pain it is a good idea to talk to your doctor to make sure that it is safe to try exercises. Doing the wrong exercises could make your back pain worse.

Stretches for Back Pain

A bottom to heels stretch is great for treating lower back pain. To do this stretch, kneel down on all fours with your knees positioned under your hips and your hands positioned directly under your shoulders. Keep your elbows relaxed, not locked, and pull your shoulders back. Focus on keeping your neck long and a slight (but not excessive) arch in your back.

Pull your bottom back towards your heels while keeping a neutral curve in your spine. Once you have pulled your bottom back as far as it will go hold that position while you take one deep breath and then slowly return to your starting position.

Knee Rolls

Knee rolls are good for mobilizing your spine. To perform a knee roll, lie flat on your back with a book or a small cushion underneath your head. Bring your knees up so that they are bent, and hold them together. Tuck your chin slightly and try to keep your upper body relaxed.

Slowly roll your knees to one side. When your knees have gone as far as they will, let your pelvis roll as well. Make sure that both shoulders remain in contact with the floor. Again, hold this stretch while you take a deep breath and then bring your knees back to the starting position. Perform this stretch on both sides.

Back Extensions

Another good exercise for improving the mobility of your spine is back extensions. This exercise begins with you lying on your front. Prop yourself up on your elbows, and make sure that your shoulders are pulled back. Try to keep your neck long as you perform the exercise.

Push down on your hands to help yourself to arch your back. This should stretch your stomach muscles slightly. When you reach the maximum extension that you can perform without pain, hold the position for ten seconds and then relax.


Deadlifts are good for strengthening your core. You should perform them with a weight that is heavy, but not so heavy that you sacrifice form to lift it. Stand with your feet underneath the bar of the barbell and squat down, keeping your head and chest up. Hold the bar and stand up, keeping your core strong at all times. Do not arch your back. Once you have stood all the way up, squat back down to place the barbell back on the floor.

For more exercises to help reduce or eliminate back pain, visit http://laserspinesurgerysanantonio.com/.

All Natural Health And Fitness

Why You Should Purchase Clenbuterol Online

People who are looking to lose weight should definitely purchase Clenbuterol online. Keeping in mind that it’s not a replacement for exercise or a healthy diet, in combination with these elements Clenbuterol will dramatically speed up the process. Also remember that it’s regarded as a type of medication, which means you have to use it according to strict instructions. As a fat burner Clenbuterol is considered to be the strongest over-the-counter drug available, so use it wisely in order to get the right results.

Types Of Clenbuterol Available To Buy

Clenbuterol can be bought in two separate forms, namely tablets and liquid. The tablet is the most obvious choice, because it contains the pure ingredient and for the most part it’s much cheaper than the liquid. Controlling the dosage is also a lot simpler considering the tablets only come in 20 and 40 mcg dosage measurements.

buy clen onlineIf calculated how much a tablet would cost per day then it comes down to less than a dollar. In terms of packaging, tablets are available in bottles of 90 and they usually cost about $70.00. When you buy in bulk this price can be less. For a product that is more effective than steroids or any other supplement on the market, this is great value.

The liquid form of Clenbuterol is also very popular among users in addition to being more readily available than tablets. Many users look to research companies for their purchases, which in turn offer an extensive compound range for research purposes. In many cases they sell Clenbuterol in spray pen packages, making it very convenient to use.

Risk Of Clenbuterol In Liquid Form

The downside when you purchase Clenbuterol in liquid form is that you will get a varying degree of quality. The reason for this is that some of the products from these research companies are meant to be used on horses. In light of this always make sure the liquid you are buying will suite your needs.

The wide variety of dosages when it comes to the liquid form might not seem very complex, but ultimately the solutions are unstable. You also run the risk of buying from a company that has no problem with using impure ingredients.

Always make sure that when you buy Clenbuterol it’s from a reputable retailer. This isn’t to say that all retailers will be out to deceive you, but if you are going to spend money then make the extra effort and do your research first.

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Practical and Powerful Ways to Beat Depression Naturally

Some people believe that the only way to beat depression is to take medications, and undergo expensive treatments. It’s true that this rather costly option can work for many, but there are also some practical ways to deal with depression that can be just as effective. In fact, many people claim that they’ve totally overcome depression using cost-effective and healthy strategies. If you want to overcome depression, one of the most important things you need to achieve is to learn to think differently about your situation. In other words, remove from your mind any discouraging thoughts about what beating depression is believed to be like. This allows you to free yourself, and instead focus more on the things that can help you get better, and eventually move forward.

There are many things you can do to help yourself get better the natural way. As long as you keep yourself focused on finding different cost-effective strategies, then you’ll be able to find them. Below are some of the powerful and practical ways to beat depression:

  • Make yourself get out there. Hiding yourself away from others can only leave you feeling more depressed. This step is proven effective, and won’t cost you anything. Remember, getting the right support, finding the time to relax and reduce stress, and breaking unhealthy habits can be very helpful in beating depression. Plus, all these do not require a lot of cash.
  • Put on a happy face. Smiling can trick your brain into thinking that you’re happy.
  • Be active. Engaging in regular exercise is a medically proven method of improving your mood. Once again, there are tons of practical alternatives that are proven effective in beating depression.

As you continue to make an effort at finding ways to help you recover without using drugs, you’ll realize that you’re not alone. Most likely, you’ll meet other people who are similarly experiencing what you’re going through right now. This gives you the opportunity to learn from their experiences, and share your story as well.

As long as you stay determined enough to reach your goals, then you can prevent yourself from making unnecessary expenditures. There are lots of alternative forms of treatment available out there. The key thing is to consistently stay focused on your goal. Furthermore, finding the time to relax and reduce stress, breaking unhealthy habits, and getting the right support are three of the many helpful activities that you need to work on.

All Natural Health And Fitness

Laser Hair Removal for Men and Women

laser hair removal service Frederick MarylandIf you are a man, you certainly tired of shaving every other day, women are tired and bored of waxing and plucking body hair for it to grow again, and then do it all over until the “end of times”. Just think about it, you are living in the 21st century and there is something called Laser hair removal. Those systems use laser light to create an intense beam of light to remove unwanted hair from almost every part of your body. Face, arms, legs or other areas, this just might be a solution for you, if you are in need of removing some hairy areas from your body and making it exactly as you like it, and it is permanent.

However, it doesn’t really promise and guarantee eternal removal of hair, but it will certainly give the limited cycle of hair, providing the contrast from time to time. The Laser hair removal process goes something like this – first, you will display specs to avoid exposure of your eyes to laser light. When the process is actually in motion, you might feel a harsh sensation when laser gets activated. Topical resident anesthetic is often given before the practice to decrease discomfort during practice. You might perceive a robust aroma of hair, but this happens all the time and it is completely regular. The time it takes to finish this process is relative and depends on the spot and the nature of the hair itself.

Laser Hair Removal Rockville MDNow, the complications are possible on case to case bases. There is a possibility of infection, and a flow during lase medicine is scarce. Some people might experience crusting of the skin, but there is a method proven to be effective to help attend to this unwanted occurrence, which is spraying the spot with Vaseline.

Some people experience an insult crusting of the skin. If crusting happens, keep the spot soggy with gasoline jelly (Vaseline).

Most common steps after medicine:

* avoid essay and effort for the first 24 hours. Perspiration from effort may expansion irritation acorn by the laser.

* avoid exposure to the sun for some weeks after medicine. After this cycle, make sure you utilize sunscreen when you’re in the sun. Avoid tanning booths the ultraviolet light costs the skin.

* Don’t wax or gather hairs between medicines.

* Don’t select at or manipulate the skin in treated spots.

Don’t rub or film the treated spot. You may gently film the spot with soap and water.

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