“ How to Power Building” Develops The Rock-Hard Muscle That Gets Attention

Dear fellow weight lifter,

I have a few questions I want to ask you. Please answer them honestly.

Would you like to quickly and easily increase your bench press… so you can show off to your friends and lifting buddies in the gym… benching more than any of them!

Would you like to drastically increase your power and strength… so you become bigger, better, faster, and stronger for your sport or hobby?

Would you like to pack on some lean muscle mass… so you’re proud and confident enough to take your shirt off and walk the beach?

Would you like to have a powerful, muscular physique that turns heads and gets you noticed… so you can walk with your head high in the air, full of confidence?

If you answered “Yes” to any of these questions… I have some important news for you.

In fact, I want to promise you something.

And I swear... that if you do this one thing... you’re going to see more muscle and strength gains from your workouts… than ANYTHING else you do.

I mean it. It's the God's honest truth.

So here’s my promise: If you focus on increasing the amount of weight you lift on the bench press, you WILL gain more muscle mass.

I promise you. In fact, if you increase your bench press by 20 or 30 pounds in the next month or so… you’ll pack on at least 10 pounds of muscle. Maybe more.

How can I say that? Because year after year, time after time, I've seen it happen so many times.

You’ll see right below how I was able to pack on 75 pounds of muscle mass between high school and college.

Look, here's the truth: You're only going to gain muscle mass if you get stronger. Because when you force your body to lift more weight... you HAVE to get stronger and add lean muscle mass to handle that additional weight.

In other words... when you have to lift more weight... your body reacts to the additional stress you're placing on it BY ADDING MORE MUSCLE TISSUE!

If you keep lifting the same amount of weight, over and over again, your body has NO REASON to get stronger OR gain muscle. It can already handle the weight you’re used to.

But when you keep lifting more and more weight... your body must adapt, get stronger, and add muscle to keep handling that additional weight.

That's how muscle gains are made: It's by continuously trying to get stronger. When that happens, your body adds more muscle mass to handle this additional stress that's placed upon it.

And you want to know what else?

The more muscle mass your body has... the more calories you will burn... and the more body fat you’ll lose... even when you're resting!

It's true... muscle mass is a very active tissue and it takes a lot of calories to maintain.

Look, if you’re skinny now… you don’t have to worry about that. You don’t have any fat to lose, so you’ll just end up packing on more size and muscle.

Back to the promise and why the best press is important: The bench press is the easiest lift to keep track of when it comes to recording your weights. It’s easy to keep progressing up on the bench press. Most gyms have those little 2 ½ pound plates you can keep adding.

Other exercises are tougher to keep increasing weight on… because you can’t keep going up in small increments. It’s either5 pounds, 10 pounds, or nothing.

And that’s a big jump and cannot be done every single week.

But 2 ½ plates could be a goal of yours every single week. It’s doable and manageable.

And guess what… each time you lift a little more weight… your body will react by adding strength and muscle to handle that additional weight. Buy to learn More

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Healthy habits you can acquire in few secs

If you think good health takes time to build, follow healthy habits that you can acquire in less than 60 seconds

From buckling your seat belt and washing your hands, getting healthier may take less time than you think. Both, the positive and negative choices you make every day factor in. Here are eight good habits that will help you achieve optimum health.

Leave your shoes at the door
Removing your shoes at the door prevents everything from dirt and stones to chemicals and potential allergens from entering your house. So, apart from being an age-old ritual, this activity could be a practical way to keep the house clean and free from outdoor pollutants.

Sneeze into your arm
When you don't have a tissue or a napkin handy to cover your mouth and nose, your best bet is to cough or sneeze into the crook of your elbow, or upper arm. The point is to avoid using your hands, which can easily spread germs around. Covering your nose also prevents germ-laden droplets from launching into the air, where they can land on frequently touched surfaces and infect others.

Give your eyes a break
Many office goers and students spend several hours a day staring at computer screens, where a combination of glare, slumped posture and poor lighting can trigger a strain the eye and headaches. To protect your eyes from the daily screen time, build in frequent rest stops. Eye specialists recommend the "20-20-20 rule": For every 20 minutes you spend at the computer, glance away from the screen for at least 20 seconds by looking at an object located 20 feet away. Giving your eyes a breather allows them to focus on something else. It is also a good idea to stand up, put your hands in the air, and take a long stretch to promote blood flow in the body.

Apply sunscreen all year round
Applying sunscreen on a regular basis can protect skin not only from a tan, but also from the visible signs of aging, and can reduce the risk of skin cancer. So rain or sunshine, make sunscreen part of your daily morning routine.

Drink lots of water
Drinking eight glasses of water a day is a must, but we suggest avoid keeping count. Your body is composed of 60 per cent water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. Adequate hydration also keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration — and the result is constipation.

Microwave the kitchen sponge
The toilet seat may seem like the most germ-infested item in the home, but studies have shown that the kitchen sponge supersedes the list. A kitchen sponge's frequent use to clean dal or sabzi spills, as well as, its moist and porous texture, make it a breeding ground for foodborne bacteria, and mildew. To stop the spread of germs, make sure it is wet, then leave it in the microwave for 45 seconds every evening.

Count up to 20 when angry
If you are seething with anger, count up to 20 and take a slow, deep breath between each number. This simple technique can reduce your temper and cool your nerves. Counting distracts your mind, which gives you some time to distance your emotions from the situation that is ticking you off. If you are still angry, keep on counting and deep breathing until you feel calmer, and more in control. Taking slow, deep breaths helps to switch the nervous system from a sympathetic system response, to making you feel more relaxed.

Brush your tongue
Preventing tooth decay and gum disease requires daily brushing. However, cleaning your tongue is an important step to keep your mouth clean. Research shows that a periodontal disease is not only a threat to your oral health but its effects go well beyond the mouth. The back of the tongue is also a popular site for bacteria and germs that can give you bad breath. After you've brushed your teeth, brush the surface of your tongue from back to front. Doing this once a day removes plaque-causing bacteria and food particles trapped in the tongue, and freshens your breath.

Supplements for smooth skin in 15 minutes

As we age, the skin loses its elasticity and becomes drier. This not only needs moisturising but also hydration from the inside which will help restore the elasticity. Skin that is dry tends to look dull and develops fine lines and wrinkles faster. Winter can further play havoc with the skin with more dryness. Along with change in season, plenty other factors can cause dryness like low humidity, certain medical conditions like thyroid illness, psoriasis, atopic dermatitis, ichthiosis, eczema, etc. Some medications as well as excessive washing and using soaps can also dry out the skin. Dr Shuba Dharmana tells us more about special dermal fillers which provide hydration and skin elasticity.

What are dermal fillers?

Dermal fillers contain hyaluronic acid which is a part of the collagen structure of the skin that gives it its firmness. This collagen is lost with age and when this important structure in the skin is lost, it tends to droop and sag. Dermal filler injections containing hyaluronic acid are used to replenish lost volume by plumping and filling up the depressions and folds. The molecule absorbs water and lifts the skin giving a more youthful, radiant look. (Read: Hydrafacial – Supple, smooth skin in 15 minutes)

Hydration range

Dermal fillers also have a hydration range of injections used to improve skin elasticity and rejuvenate it. The hyaluronic acid in these injections is a much smaller molecule which attracts and binds with water, hydrating the skin internally. A course of three treatments is required for optimal results which are maintained for six months to a year.

How is it done?

The skin is first numbed with a cream and then injected at several points with a very fine needle. Tiny blebs are raised in the skin but these are massaged down after the treatment and a soothing mask is applied afterwards. The treatment is only slightly uncomfortable and takes about 20 minutes. 

There is temporary redness and swelling that lasts a few hours. A few blebs on the forehead may remain for a maximum of 2 days.

Who should opt for hydration dermal fillers?

This treatment is good for mature, ageing skin which is sun-damaged, has fine lines, wrinkles and dryness. The number of syringes required to do the treatment for a given area depends on the condition of the skin and is evaluated by the dermatologist prior to the procedure. 

Costs involved

It can cost anything from Rs 15, 000-25,000 per session, per syringe. This treatment can be performed on the face, neck, décolletage (between the neck and the waist) and hands – areas that are prone to ageing faster.

Some of the most popular dermal fillers with this hydration range are Restylane Vital and Juvederm Hydrate.

Dr Shuba Dharmana is the Founder of Le’Jeune Medspa (previously known as Dr Shuba Skin & Laser Clinic). She has received several accolades for this including ‘Woman Entrepreneur of the year 2012’. She is a celebrity cosmetic dermatologist and hair transplant surgeon with several years of experience in the United Kingdom where she ran two clinics. She has been trained at FUE Hair Transplantation in Poland under one of Europe’s leading hair transplant surgeons. Her clientele includes the who’s who of south Indian film industry and corporate honchos from across the country. Her clinics offer the latest revolutionary treatments for anti-ageing and skin rejuvenation.

Disclaimer: www.whatsnhow.blpgspot.com doesn’t endorse any of the products mentioned and will take no responsibility for their efficacy.