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What Is the 17 Day Diet All About?

According to Dr. Mike Moreno, the creator of the 17 Day Diet, this could be the only diet that can suit anybody, whether you are planning to lose only 5 pounds or 50 pounds. The diet is also very flexible and can accommodate varied lifestyles. It has 4 varied 17-day meal plan cycles and daily exercise for 17 minutes. It claims to provide lifetime results of weight loss.
17 day diet

If other diet programs that advertise similar approaches bore you, this diet by Dr. Moreno may just be something else for you. The diet consists of 3 cycles with each cycle lasting for 17 days and a maintenance phase which aims to let you maintain your desired weight for the rest of your life. Whether you are just looking forward to trimming off a few centimeters from your waist or aiming to achieve your ideal weight, this diet claims to help you lose pounds quickly, boost your metabolism and prevent plateaus.



According to Dr. Mike Moreno, all of us long to see quick results and the method of calorie confusion used in the 17 Day Diet program will let you see the results the soonest time. Plus dieters won't feel bored eating the similar kinds of foods each day.

There are 4 cycles of the 17 Day Diet plan: Accelerate, Activate, Achieve and Arrive.

Accelerate or the First Cycle. This cycle aims to plunge your diet down to a bare 1200 calories each day. It claims to let you lose weight of around 10 to 15 pounds, which are said to be mostly water weight. The cycle will hydrate, cleanse, eliminate unhealthy carbohydrates, improve eating habits and boost fat metabolism.

Activate or the Second Cycle. In this phase, the food plans are alternated with a faintly higher calorie plan. According to its creator, the variations between the cycles will keep your metabolism confused, keeping you away from boredom and stimulating your body to burn fats that will allow you to lose up to 6 pounds at the end of the cycle.

Achieve or the Third Cycle. This phase is considered as the stabilization cycle which includes healthier foods at a gradual weight loss rate of around 2 to 3 pounds.

Arrive or the Fourth Cycle. This phase will let you achieve your ideal weight. In this last phase, you will have to go after the previous meal plans for 17 days with controlled indulgences during the weekends in order to keep your new weight permanently.

Exercise for a minimum of 17 minutes in the first 2 cycles is also important. In the last 2 cycles, exercise for at least 150 minutes weekly should be done in order to maintain your weight.




Article Source: http://EzineArticles.com/?expert=Brutus_Korpiklaani_

How to Get Big Biceps - Four Simple Exercises to Build Big Biceps

Quite simply put, I think biceps are a joy to train for just about anyone and I believe the reason for this is because the pump feeling you get from training them is unlike any other muscle. Biceps are not that difficult to train and there is no need to try complicating things for yourself. The following are four basic and very simple bicep exercises you can use to develop big biceps.
big biceps

Barbell Curls

Performing barbell curls is one of the best exercises you can do to develop those bicep muscles. Barbell curls enable you to use a range of grip widths which will all hit different parts of the biceps thus resulting in fuller development. Another good thing about them is that you can gradually add weight to the bar thus causing some degree of overload. If you prefer, you can also use cables to do these curls but they're not quite as effective. However, it's good to throw them into the routine every now and then to mix things up and confuse the muscles a bit.



Dumbbell Curls

Dumbbell curls are an exercise you have to perform if you want to fully develop your biceps because they work the biceps muscles in a unique way. They provide a good mix of an isolation style. Dumbbell curls are pretty easy to understand and perform but a lot of guys tend to struggle with doing them because they are more concerned with trying to use bigger and heavier dumbbells instead of using the appropriate weights and doing them correctly. If you want to get big biceps, pay greater attention to the quality of your exercise instead of the quantity of your weights.

Incline Curls

These are great because they hit the biceps in yet another unique way and isolate the biceps really well. The form of incline curls is easy to put into practice and they will stretch your bicep muscles in a way that no other exercise will. For this reason, it is extremely important to make sure your biceps are properly warmed up before you perform them otherwise you run the risk of straining or pulling your bicep muscles. If you are unlucky enough, you can possibly tear these muscles if you don't warm up; in which case you will end up having to wait a while before you achieve your desired results. Your level of incline with these curls can also be varied so as to ensure fuller bicep development.

Concentration Curls

Concentration curls are a very useful addition to your bicep workout. Due to the fact that they isolate the biceps extremely well, you can really concentrate on using the biceps during the lift without getting as much help from the rest of your body. These curls will give you a really good pump and contraction. The downside of concentration curls is that you won't be able to use as much weight since the exercise is so concentrated on the biceps and the biceps on their own are pretty small muscles compared to certain muscles in other parts of the body.

These four basic exercises will help you in your efforts to get the arm size you want. The key to developing big biceps is following the right method and making sure that you are executing the required exercises properly with correct form.




Article Source: http://EzineArticles.com/?expert=Rick_Neuville

The Best Workout Routines For Women

What are the best workout routines for women? Most women tell me they don't want to get 'bulky'. Well, don't worry. My aim is to get you lean, fit, and healthy.
workout routines for women

First off, let's chat about getting bulky. I had a client tell me the other day that she didn't want to lift any weights. She told me she didn't need to. Now, I'm looking at her, and she literally has about 100 to 150 pounds to lose. She told me she was strong enough, and she knew what she was doing. I looked at her and asked, "If you know what you are doing, why are you here asking me for help? And how did you to a place of being so unhealthy if you know what you are doing?" She told me she knew what it looked like from where I was sitting, but, she was convinced she didn't need to lift weights.



Let's just get clear here! Lifting weights isn't going to make you bulky!!! Lifting weights is essential in a workout routine for women. Women need to lift weights! Did you know that between the ages of 25 and 35 are the bone building years? Do you know what builds bone density? Yes, you guessed it.... lifting weights! Lifting is a great way to keep osteoporosis away from your bones.

In order for a woman to get large huge Olympic looking muscles is to eat A LOT, and to workout like crazy. Plus, they would have to be on all sorts of muscle building supplements. Let's face it, we were meant to be curvy, and we don't have the testosterone. So, don't worry about the bulky think, ladies. Get in there and lift weights!

So, you can see where I'm going here. You can see that I am a big advocate of adding weight lifting to your workouts. Ladies, it's a great way to get the fitness results you are wanting. And, it is also a great way to empower yourself as a woman. It feels great to get strong, and have strength. I love that it is simple to carry groceries into the house. I love that I don't have to rely on my husband to carry in the 50 pound bags of animal food. And I'm a small girl. I'm only 5 feet tall, and guess what? I'm not bulky! I would never discount the benefits of weight lifting. I absolutely love having weight lifting as part of my workout routine.




Article Source: http://EzineArticles.com/?expert=Amy_Havelock

Yoga Exercises to Lose Weight

Today most people understand how beneficial yoga is for a healthy body. It helps people to recover from diseases where doctors sometimes fail. So yoga has become popular among all age groups. Yoga exercises are advantageous at every age and can easily be included in a daily schedule.
yoga exercises

Yoga is a well known method to lose weight. Several TV stars, models and celebrities do yoga daily to maintain a slim and fit body. When you have a slim body, you will just look younger and fit. Yoga helps people to have perfectly toned bodies with no harmful side effects. The best thing is that it can be started at any age.



There are various yoga methods which are very helpful for losing weight. There are mainly two yoga techniques which have been proven to be the most successful and beneficial to lose weight. These two methods are:

• Bikram Yoga - Bikram yoga is the leading yoga method for burning calories. This is the reason it is practiced by many celebrities, sport stars and athletes. It requires repeating the same exercises ten times a month. Bikram yoga involves cardiovascular exercise, burning of fats and aerobics. It consists of a set of 26 postures. This exercise does not allow time for rest and it has to be done regularly.

Bikram yoga also helps to increase concentration power. It helps to lose weight, making you look good and even feel better. This will help regain the confidence which people lose due to a fatty unstructured body. You will also develop more patience and feeling of self-control.

• Ashtanga Yoga - Another type of yoga to lose weight with is Ashtanga yoga. It is very easy to do and provides the health benefit of reduced weight. This yoga is basically about the synchronization of breath with varied yoga postures. Thus it results in a fit body and a healthy mind and soul.

These yoga exercises also help achieve good muscles and increase stamina. However don't completely rely on yoga. It is also necessary to eat a healthy diet and low fat foods.

Yoga must be done regularly early in the morning. The schedule should not be broken. Yoga is the best way to lose weight because it increases the metabolism. And the breathing process results in healthy and glowing skin. Other than losing weight, yoga also helps control the anxiety which is responsible for overeating and thus gaining weight.




Article Source: http://EzineArticles.com/?expert=Zoey_Cory

Lose 20 Lbs Really, Really Fast - The Best Way to Burn Fat and Lose Pounds Quickly

Lots of people want to lose weight. For most, losing just 10 to 20 lbs can make a very big improvement in terms of both looks and overall health. In this article I'll show you one of the best ways to lose 20 pounds fast... in a way that actually speeds up your metabolism, boosts your energy, boosts your health, and dramatically changes the way you look and feel!
lose 20 pounds

4 Steps to Losing 20 Pounds Fast

1. Write it down -- Write down your goal on a notecard and read it several times per day. Focus on it as much as possible. Also get a journal and write down the steps you must take each and every day to lose weight quickly. Spend some time each note to review your goal, revise your plan, and make a few notes on your progress.



2. Focus on energy -- More energy equals faster/easier fat loss. Boost your energy by getting plenty of sleep, drinking lots of water, and taking energy-boosting supplements such as whey protein powder, omega 3 fats, and a quality multi-vitamin.

3. The best diet -- The best diet for losing 20 pounds fast is one based around unprocessed foods, especially meats, nuts, seeds, vegetables, raw fruits, and beans. Get all or at least most of your calories from those foods and you'll lose fat easily while also feeling great. No matter what avoid junk foods and refined sugars and flours!

4. The best exercise -- The best form of exercise for burning fat and improving the way you look is total-body strength training. Focus on multijoint movements that work your entire body (presses, pulls, squats, etc.). You'll build lean muscle, boost metabolism, reduce fat, and lose lbs very quickly.




Article Source: http://EzineArticles.com/?expert=Jay_Jordan

Lose Weight in a Week With the Proven 7 Days Soup Diet

You can lose weight in a week with a good plan. There are many reasons why you might want to lose several pounds in a week. It's very possible to lose 10 pounds in a week. One great reason to do this is to just prove to yourself that you can. You can stick to a plan and you will drop weight.
lose weight

There are many ways to lose 10 pounds in a week.

One proven way is to follow the 7 Day Cabbage Soup Diet. Don't worry. it's not just cabbage soup. You eat soup that contains cabbage as a filler. So there's no reason to be hungry since you can eat all the soup you want.



Here are the other foods you can eat.

Day 1: Eat all the fruit you want except bananas. Bananas come on Day Four!
Day 2: Eat all the vegetables you want. No fruits. Baked potato for supper.
Day 3: Today eat all the soup, fruits and vegetables you want, but no baked potato today!
Day 4: Eat up to eight bananas plus skim milk.
Day 5: Eat ten to twenty ounces of chicken or beef and up to six fresh tomatoes.
Day 6: Eat all the beef and vegetables you want on this day.
Day 7: Enjoy brown rice plus unsweetened fruit juices and vegetables.

You can lose weight in a week. Then why not use that weight loss as motivation to lose even more weight. You'll need a long-term eating and exercise plan to keep moving toward your weight goal, but the cabbage soup diet is a great way to start.




Article Source: http://EzineArticles.com/?expert=Al_Bullington

Master Cleanse Secrets Review - Will This 10 Day Diet Help You Skyrocket Body Fat Loss?

You will have already heard of the massively popular Master Cleanse Secrets detox guide. In this Master Cleanse Secrets review we are going to cover what this 10 day diet involves and what it can do for you in terms of overall body fat loss as a result of following it for this period of time.
10 day diet

What Is Master Cleanse Secrets?

It's a 10 day detox diet designed to help you lose a significant level of body fat in just 10 days of following it. To help you get through this strict detox diet, it gives you helpful tips and advice to assist you in completing it successfully.



To Detox or Not to Detox?

That is the question. Diets such as this can be controversial as some people firmly do not believe in detox diets or programs designed to lose body fat. Of course, on the flipside of this is that there are also people that firmly believe in the power and effectiveness of detox diets including Master Cleanse Secrets.

Does It Work?

Be under no illusion, following this diet for 10 days is not an easy proposition as it's restrictive in nature. If you are willing to commit to it for this period of time, you could see great results in terms of body fat loss. This is definitely not a program you should follow for long term fat loss but it can and will help you lose weight quickly, which is exactly what it's intended for.

Our research indicates that some people following this diet witnessed really great results losing as much as 20 pounds after the 10 day period. Results vary, but on average the weight loss was somewhere in the region of eight to twelve pounds which can only be described as dramatic weight loss considering it's a short 10 day diet plan.

Verdict

This Master Cleanse Secrets review recommends this program if you are willing to follow a diet that involves a lot of commitment and discipline for 10 days. If you are mentally prepared to go through this 10 day diet plan, you should see very good results as a result of following it. Master Cleanse Secrets also helps anyone that wants to follow the diet by giving them practical tips to make it to the end successfully. It can definitely be regarded as a short term fat loss program so after following it you will want to switch to a longer term fat burning program for maximum results.




Article Source: http://EzineArticles.com/?expert=Dean_James

3 Ways to Build Big Shoulders

Shoulders are the most impressive and classic asset of your body, giving you an attractive look as it is one of the most eye catching frame. A man having massive shoulders can be very appealing. In this article, I will share with you 3 ways that you can use to build big shoulders.
shoulders

You will find some suggestions as follow, simply practice these exercises in your next training session to have strong, bulky and massive shoulder. The following may or may not be for you but what is important is to put it into practice as the saying goes, you never know until you try.



Here are 3 specific ways that you can use to build up big shoulder:

Dumbbell press: What you do is to squeeze the deltoids, by bringing the dumbbells when you are at the top of your move. It is a great one in hitting out the front deltoids.

Chin-ups: Get a chin -up bar, which will help you a lot in order to build up heavy shoulders. You will simply go crazy to find that your shoulders turned to a massive one in no time. Also try to have some push-ups, which you should increase 10 after a following day, and believe me, you will be stunned to find out your shoulders after 6 months.

Upright rows are the great shoulder builder. This isolates and burns the deltoids. When you are bent at angle of 45 degree, you are hitting the rear deltoids.

Resistance training is something that you want to explore. Resistance training in my definition is to take your weights slowly. Meaning if you are doing many reps for say bicep curls. What you can do is to slow that lifting motion and to hold it there for 5 seconds.

By doing that you will experience that your muscles may actually be shaking as it is really burning. This will greatly reduce your training time and it is effective because it assist in building up your muscles during the recovery phase.

Inculcate these simple to do exercises in your next training. Follow these to tips in order to achieve a nice and bulk shoulder.




Article Source: http://EzineArticles.com/?expert=Joe_Lee_Javier

Key Exercises to Lose Belly Fat Fast in 20 Minutes a Day

When thinking about losing weight, consider some of the top exercises to lose belly flab which are minimal, quick and easy to get on track. I'm going to show you in this article how I have been able to burn off the 30 pounds of fat and go on to gain muscle mass at the same time.
belly fat

When you need to transform your body shape, you will need to increase your fitness and energy level. You can make the appropriate changes to your body and get fit at the same time with a simple program. This will involve a change in your strategy by varying your existing fitness and diet.



This may sound simple but it's challenging as well. You should start by taking away overly processed sugars and flour from diet and adopt a healthy eating plan prior to you even beginning working out. Trade most of your processed carbohydrate-based foods with water-based vegetables. Prepare yourself to work out five days a week for only 20 minutes each day.

You're going to work diligently for three months and radically change your body shape through this method. Each meal should consist of clean protein sources, water-based vegetables and good fats such as olive oil, avocado or nuts.

Eat in small amounts at least six times a day. Launch your five day exercise workout routine in which you will swap between high intensity cardio workout and slow negative rep strength conditioning training.

Many people try to adopt a fat burning diet without the exercise in hopes of looking slim. They end up looking very gaunt and sickly instead because they lose the muscle tone that gives you a fit and healthy appearance. Always strive to keep your muscle mass, because it is your extra fat burning mechanism.

These exercises will definitely get you to reach your optimum fitness level. Get a jump rope, an exercise mat, a kitchen timer, a pair of adjustable dumbbells; that will be a very minimal set of tools but you can do a lot with it; here's how.

Everything begins with a decision, but that the decision must be made daily as you begin to work out during your strength training and high intensity cardiovascular routines. Many of the exercises to lose belly flab start with strength training to build lean muscle. Squats will be the first compound exercise performed in this routine.

Put the dumbbells aside for your first set and just to warm up using your finest form. You're going to do 12 reps and four sets for this exercise; does it slowly will focus on your contraction. Immediately move into a standing position shoulder press exercise. You will once again execute four sets were 12 reps; with a warm-up set done empty handed.

Maintain proper form all through the exercise, bringing your arms down to your ears and up as straight as possible without locking your elbows. As soon as you're done with your last rep in your fourth set, place the weights down and get ready for your next workout. Place your hands on the mat with your feet out straight and prepare to do your push-ups; go slowly for 12 reps and two sets then move on immediately to dumbbell lunges.

You'll start with your warm-up empty-handed and carry on with three more sets of dumbbell lunges 12 reps each. When you're done, move onto bicycle crunches to get in your stomach workout. You should find that this workout can be done in less than 25 minutes especially if you take very short breaks between sets.

As you get better at it you'll find that you'll need less rest in between each set until finally you can execute one full superset. When you are doing cardio on alternate days, you will need your jump rope and your timer. Start with your warm-up for two minutes at a slow easy pace. Don't worry if you have to start and stop, it's natural until you become proficient at the jump rope. Go ahead and perform your squat thrusts after the timer goes off; you'll be hitting it for 60 seconds.

Alternate between these two exercises for a total of 15 minutes. Exercises to lose belly body fat don't have to be long complicated or boring, combine the uncomplicated workout program with the eating plan talked about above and be sure to drink a lot of water and get plenty of rest for the top results possible. You'll start to observe dramatic results within the first months of your program.




Article Source: http://EzineArticles.com/?expert=Dennis_Francis

The Best Tricep Muscle Exercise Routine For Big Triceps

Tricep are a good addition to the big guns of biceps in the front of the arms.
triceps

There are three parts to the tricep; the lateral, medial, and long heads. In order to fully develop the tricep, it is crucial that you work each of these three parts. One tricep exercise will not be enough to work all three parts of the tricep.



The best routine for big triceps is immediately after you work out your chest since most chest exercises also target the triceps. It is a good warm up for your tricep muscles. Work the triceps two times a week with at least 48 hours between workouts. Follow this exercise routine for the biggest tricep growth.

1st Tricep Workout Day:

Standing Dumbbell Extension: Sets 3, Reps 8-10
To do this exercise you need a dumbbell at your preferred weight. Stand with the weight over your head, gripped by both hands with the arms extended. Lower the weight behind your head as you bend your elbows and bring it back up.

Lying Tricep Extension: Sets 3, Reps 10
To do this exercise you should lie down on a bench holding the barbell with both hands less than shoulder width apart and your arms fully extended over your head. Then move the weight back slightly and lower it down to the top of your head. It is important that you keep your elbows in during the whole movement.

Tricep Dips: Sets 3, Reps 8-10
This exercise is done on the parallel bars. You should place yourself between the bars with the bars at the sides of your shoulders. Grip each bar with your palms facing each other. Push yourself up until your arms are almost completely extended but not locked out. Bend your knees and cross your feet. Bring your body weight down slowly as you bend your elbows.

2nd Tricep Workout Day:

Close Grip Bench Press: 3 sets, Reps 8-10
This is like a traditional bench press except the hands should be closer together on the bar. Perform it like a regular bench press.

Tricep Push downs: 3 sets, Reps 10
This workout is down with a cable pulley with a bar at the end. Place both hands on each side of the bar with your palms facing away from the body. Pull the bar down and straighten your arms all the way.

Tricep Push Ups: Sets 1, Reps 20
This move is close to the traditional push up. The only difference is the placement of the hands. Instead of having them shoulder width apart, bring them in closer until the thumbs are almost touching. Come down until your nose is close to the floor.

This workout should be done for the first 4-6 weeks. After that, change it up with some different moves or heavier weights. Remember that the body gets used to a routine. To keep the muscles in shock and still growing you have to give it something new to do.




Article Source: http://EzineArticles.com/?expert=Justin_Rys

How To Build Big Biceps - 5 Simple Steps

Any guy who's steps foot into a gym does so with the intention of owning a pair of big biceps.
big biceps


Unfortunately, just like I once did, far too many guys don't take the proper steps in their workout routines thus their chances of building big biceps and "guns" are very slim.



You have to realize that your arm muscles (biceps, triceps and forearms) are very small compared to your chest, back and legs. Far too many guys make the mistake of training arms (especially biceps) far too often and with too many sets.

Biceps training should not be complicated and if you follow these 5 simple steps, you'll have an amazing a pair of big biceps and "guns" not too long from today.

Big Biceps Step #1: Focus On Compound Movements

To build big biceps, big triceps and big forearm muscles, nothing comes close to compound movements with free weights. Free weights allow for the greatest range of motion and mirror your muscles natural movement.

No machine can ever give you the same stimulation as good old dumbbells and barbells as machines restrict your movement to a linear plane of motion. If you really like training with machines or cables then I recommend you finish off your workouts on a machine, but NEVER begin your workouts on one.

Big Biceps Step #2: Keep Your Arm Workouts Short

This counts not only for the biceps and arms but for every other body part as well. To develop truly impressive biceps and triceps I recommend you train them on their own day instead of at the end of your chest and/or back workouts.

This will let you put 100% focus and intensity into doing arms thus resulting in better and faster gains. Remember that the biceps and triceps are very small muscles and there's absolutely no reason to spend 2 hours at the gym working them.

Your arm workouts should last no longer than 1 hour.This is more than enough time as you'll have 20 minutes for biceps, 20 minutes for triceps and 20 minutes for forearms. Unless your forearms tend to grow and respond well from biceps training, then you can spend a half hour on biceps and triceps each and skip forearms.

Remember that the law of diminishing returns applies especially well to weight training so training your biceps more often will not give you bigger gains. Your arms will get plenty of indirect work from back and chest training so you there's no need to over do it for the biceps and triceps.

Big Biceps Step #3: Focus On Quality

Quality means performing each and every single set and repetition with 100% focus and intensity. If you're not putting every ounce of energy into each set then you your biceps simply won't grow as fast and big as you'd like them to.

I see far too many trainees using too much weight and momentum and not focusing on making the biceps do the work. Focus on making the muscle do the work and focus on getting an intense contraction at the end of each repetition.

Squeeze your biceps hard for a second before lowering the weights on any curling movement and lock out your elbows at the top for any triceps movement.

Big Biceps Step #4: Keep Your Rest Periods Short

Your rest period in-between sets should take no longer than 2 minutes or 120 seconds. 2 minutes is just long enough to let most of the lactic acid that accumulates during an intense set flush out of your muscles but not long enough to lose your pump in your arms.

Recent research has shown that taking shorter rest periods in between sets increases your body's growth hormone production which will directly lead to more muscle mass.

Research has also shown that 2 minutes is an optimal time for hypertrophy or muscle growth and that anything less is better for developing muscle endurance and anything more than 3 minutes is best for developing muscle power.

Big Biceps Step #5: Train Heavy

A lot of people completely misunderstand the concept of training heavy especially while working the biceps. Never choose quantity over quality in your arm workouts but rather quality and quantity.

Perform 8 to 12 repetitions for the biceps on every set and focus on reaching muscle failure on at least one set for each exercise.

If you're able to do more than 12 repetitions on any biceps exercise than you are not using enough weight to stimulate the type 2b muscle fibers which are mainly responsible for muscle growth, and performing less than 6 repetitions will not recruit many of those same type 2b muscle fibers thus leading to less muscle growth.

Follow these 5 simple steps in your arm workouts and you're guaranteed to build big biceps in no time at all.




Article Source: http://EzineArticles.com/?expert=Adi_Crnalic

Can the 3 Day Diet Plan Work For You?

No the 3 day diet plan isn't where you diet for just three days. It's actually an on again off again diet originating back in the mid 80's and carries with it lots of controversy pertaining verifiable authenticity. Considered a Fad Diet by many, mainly because of unsubstantiated proof of whether it actually works, the diet is a 3 day regimen that has to be done strictly by the book followed by normal eating routine for several days then done over again. Supposedly participants can lose 10 pounds in the 3 days of dieting and there is also no exercise needed.
3 day diet

Of the many different opinions about the 3 day diet plan one is that water is what makes up the 10 lost pounds in every instance of lost body weight. Give it a try. But as a warning no attempts of any weight loss regimen should be tried without first seeing a doctor to be sure that there are no underlying problems that may be aggravated or intensified as a direct result of using this plan.



This type diet is very strict and straying from the principles could mean not being able to achieve the 10 lb. weight loss goal, that is if this 3 day diet plan actually works. Remember it is highly controversial. In addition, dieters drink 4 cups of water or non-caloric drinks each day too.

While there is a straight forward reason for how the alleged 10 pounds weight loss comes about, that being a unique metabolic reaction which boosts the natural fat burning process beyond normal capacities, there is no documentation or explanation of how the 3 Day Diet food combinations burn fat, increase energy, cleanse the body, or lower cholesterol. So does this 3 day diet plan actually work? Until certified documentation of verifiable authenticity is produced, you'll have to be the judge.




Article Source: http://EzineArticles.com/?expert=Donald_Whitehead

Tips and Recipes To Add to Your Juicing Diet

A juicing diet involves the pure liquid content of fruits and vegetables extracted by means of a juice extractor, which is a worthwhile investment given its purpose. Reviews on drinking natural juices to replace other foods are not recommended beyond 5-7 days. However, the American Cancer society approves of some amount of juicing incorporated in a regular balanced diet; the packed nutrients and anti-oxidant benefits may help reduce the risks of developing certain types of cancer.
juicing diet

To give an overview of what the process of juicing entails: it involves a variable speed device that uses grinding or masticating actions to extract the liquid from the juice. The pulp is typically left behind; the juice will contain most of the nutrients, and according to studies, retains approximately 70-90 per cent of its antioxidant benefit in the potent liquid. A juicing diet uses mainly vegetables, fruits and some herbs. Protein plant sources such as nuts and legumes are not usually included.



Pros and Cons of juicing

Juicing helps you harness the natural beneficial properties of plant sources to enhance health and fitness, improve quality of life, and provide a detoxed pure internal environment to protect us against infections.

With that being said a juicing diet has a few drawbacks and is not for everyone. The balance of proteins is usually a concern. This may be bypassed through knowledge of protein contents in fruits and vegetables and the addition of protein powders. Diabetics, individuals with nutritional deficiencies such as kidney disease and persons undergoing chemotherapy will find this type of diet counter-productive. The high sugar content in juices can be extremely high and will interfere with blood sugar levels for diabetics; high potassium can build up in the blood for kidney patients; and for chemotherapy patients the low level of protein and high levels of antioxidants are contraindicated to their therapy.

Now let's look at a few tips to maximise our use of a juicing diet that can certainly be done every-day, as long as you want with other meals included.

Tips

1: Antioxidants contained in fruits and vegetables are highly reactive (oxidizes quickly) to the environment, as soon as air and liquid come into contact with them. Therefore to benefit fully from plant sources they should be consumed within minutes after juicing for any benefit.

2: Try to buy organic plant sources as much as possible due to the fact that no heat is being applied to fruits and vegetables to remove much of the pesticides and chemicals on their surfaces, as is the state of inorganic plant produce. Because it is more expensive to purchase organic fruits and veggies try cleaning chemicals off inorganic plants using a homemade combination: 1 tablespoon of lemon juice, 2 tablespoons of baking soda, 1 cup of water.
Pour the mixture into a spray-topped bottle. Spray the fruits and vegetables, leave for 5 minutes. Don't be perturbed if the mixture appears frothy as this is the chemical nature of baking soda. Rinse well.

3: When preparing to juice your fruits and veggies try to get them into smaller sizes instead of attempting to feed them in, in their original form. Use a knife to cut each vegetable and fruit into smaller chunks so that it fits easily down the chute.

4: Try adding essential fats for more nutritional benefit. You can get your added fatty acid from fish oil sources (example cod), and flaxseed oil, sesame seed oil and coconut oil. You don't need to add much, a table spoon is all that would be required to boost the unsaturated fat content in your juice. Vegetables especially require natural oils to be utilized properly in the diet; it is also a balanced way to get a total meal in one juice.

5: Some fruits and vegetables contain protein; therefore you are not left totally depleted of proteins. Knowledge of which foods contain them and in higher percentage amounts will present a challenge. Below is a list of eight foods with protein percentages per calorie, taken from the US Department of Agriculture.

• Spinach, 49%
• Lettuce, 35%
• Broccoli, 45%
• Cabbage, 22%
• Lemons, 16%
• Oranges, 16%
• Grapes, 8%
• Watermelon, 8%

These 6 delightful recipes can be added to your juicing diet recipes.

Recipes: Fruit-Vegetable-Herb Cocktails

A: Carrot, Strawberry Juice, and Pineapple Supreme
1 cup strawberries, halved, hulled
¼ pineapple, cubed, remove some of the rind
5 carrots, sliced, tops removed
Push through extractor in the order listed and serve immediately

B: Cucumber Teaser
4 large cucumbers cut lengthwise
4 pears, cored and quartered
1-inch piece ginger root
1 large bunch parsley
Push parsley first then rest of ingredients, stir; serve.

C: Mango Dream
5 large mangos, cut lengthwise, remove from seed
4 oranges, rind and seeds remove, cut in pieces
2 inch piece of ginger root
Push through in the same order listed, mix; serve over crushed ice.

D: Detox Fitness
1 medium watermelon with rind, cubed
2 grapefruits, peeled, quartered
8 kiwis, skin removed
2 limes, peeled and quartered
1 lemon, peeled and quartered
Push through in same order, stir well, and serve.

E: Juice Medley
1 apple, cored and quartered
12 cherries pitted
1 cup spinach
1 large cucumber
½ papaya, cubed
2 large carrots; cut lengthwise
2 cloves garlic
½ inch ginger root
1 tablespoon coconut oil
Push through all the ingredients, smaller items combined with bigger ones, mix well with coconut oil; serve.

F: Rejuvenating Swirl
1 cup purple grapes with seeds
1 cup green grapes with seeds
1 medium tomato, quartered
2 medium zucchini, sliced
½ cup cantaloupe, cubed, rind removed
¼ of a large coconut, removed from shell, cut lengthwise in small pieces
Push through all ingredients, stir well and serve.

Juicing has significant health benefits including very fast delivery of nutrients to the bloodstream and requires only a small amount of digestion, allowing the digestive system to take a break, and aiding individuals with gastrointestinal diseases and oesophageal disorders. It is still not superior to blending and pureeing which retains all matter pertaining to the plant source providing 100 per cent nutrients. Therefore mix it up a bit, according to your mood and always be mindful of the balance of nutrients in each juice or smoothie.




Article Source: http://EzineArticles.com/?expert=Margaret_Le_Monnier

Lose 10 Pounds Fast - A Guaranteed Way to Burn Fat, Lose Pounds, and Get Leaner Very Quickly!

Looking for a legitimate way to burn fat and lose 10 pounds very fast? The ten tips in this article can show you how to do that in a safe and healthy way! They are some of the best methods for boosting your metabolism, getting rid of ugly body fat, and losing pounds in the most efficient way possible. After reading this article you should be able to quickly and easily lose 10 lbs within the next 2 to 4 weeks! Here we go...
lose 10 pounds fast

10 Rules to Lose Ten Pounds Fast (in a Healthy Way)

1. Get focused. Write down your goal on an index card and read it to yourself every day. Think about it as much as possible and try to imagine how great it will feel to lose 10 pounds of fat and have a leaner, fitter, sexier-looking body.



2. Eat breakfast. It's by far the most important meal of the day, especially when it comes to losing weight and getting fit. Be sure to include some quality protein for best results!

3. Get your 7 hours. Most people need at least 7 hours of sleep in order to have maximum energy and a healthy metabolism.

4. Exercise consistently. A short workout 4-6 days a week will get your body burning fat and the pounds will come off quickly.

5. Workout for strength. Do some form of full-body strength training 2-4 times a week. This will increase your lean muscle while boosting the metabolism and setting up the ideal "fat burning environment" in your body.

6. Get enough rest. Rest and recovery is vital. Schedule at least 1 or 2 full rest days per week to allow your body to recover from intense workouts.

7. Eat cleanly. If you really want to lose 10 pounds fast, you absolutely have to eat a clean diet based around healthy, unprocessed foods. Lean proteins, good carbs, and healthy fats should make up at least 90% of your weekly calories.

8. Have a cheat day. Having a cheat meal or even a cheat day is a great way to reward yourself for following a strict diet. More importantly it will help to confuse your body and kick your metabolism into a higher gear.

9. Be positive. Positivity is vital for healthy weight loss. Do your best to think positive thoughts and surround yourself with positive messages (including people). Make your diet, exercise, and fitness routines fun so that you actually learn to enjoy living a healthy lifestyle.

10. Take shortcut supplements. Certain supplements can really help you to burn fat and lose 10 pounds fast. A few good examples include whey protein powder, fish oil, and quality vitamin supplements. These inexpensive tools can help you lose weight faster by optimizing your metabolism and helping you recover from tough workouts more quickly.




Article Source: http://EzineArticles.com/?expert=JC_Phelps

Bikram Yoga - Hot Yoga For Weight Loss

You have probably heard people talking about it in your workplace, in the subway, in the coffee shop. That it really works. That it made them lose weight. Yes, Bikram yoga is hot. It may seem everybody else has tried it but you.
bikram yoga

But before you dive in, it is important to be more informed. Because when people say Bikram is a hot yoga, they do not only mean it's well-liked and in style. They also mean it literally. A session in Bikram yoga means exposure to elevated temperatures-105 degrees and about 40% humidity-for 90 minutes. It will make you sweat buckets.



It's All about Sweating?

Now there's a little confusion surrounding the sweating part. Some say sweating alone does not make you lose weight. Or it does but only temporarily. Once you drink fluids to rehydrate then you regain all the weight you just lost.

Well, yes and no. Yes, excess weight is not something you can simply sweat off without proper physical exertion. No, sweating is not the sole reason for weight loss when you do Bikram yoga. It is only part of the reason.

The Bikram "Glow"

Bikram involves 26 postures and 2 breathing exercises, which as you carry out inside the heated room give you a total body workout. Your heart rate increases. Your muscles, warmed and flexed, get stronger with regular practice and eventually burn more fat easily.

Bikram yoga practitioners have lean, toned bodies yet they don't look old. They don't lose the glow in their skin, which is what typically happens when you lose weight, and actually look younger than before they took up Bikram.

The Bikram "glow" is physiological in nature. The heavy sweating involved in the sessions detoxifies your body of harmful toxins and improves your blood circulation, both of which in turn increase your metabolism. Your immune system is fortified because the output of the cells whose job is to fight infections is increased.

Attuned Bodies and Minds

As an end result, your bodily systems will work in better harmony. It is not unusual that people who do Bikram yoga do not suffer from constipation anymore. They sleep better. Their appetites are normalized, all those cravings for unhealthy food vanished. They genuinely feel better.

True, Bikram yoga can be challenging because you have to be able to stand the heat. But you also have to realize that those who do must have developed great endurance and will power. Though at some point, when they were just starting out, they were all novices just like you now.

So you see, people who steadily lose weight through Bikram yoga do so because their bodies and minds are attuned to losing weight.




Article Source: http://EzineArticles.com/?expert=Chris_Ramos

Grapefruit Juice Diets - Lose 52 Pounds in 3 Months

Grapefruit juice diets are always a little difficult to do when you start off with it but the pleasure of losing 52 pounds in just two and a half month surely makes it worth the effort. This is one of the greatest benefits of Grapefruit juice diet.
juice diets

The grape fruit juice diet plan includes 8 oz. unsweetened grapefruit juice, 2 eggs in any style and 2 slices of bacon for breakfast. You must also drink eight 8oz of water everyday. Just because you are on a diet doesn't mean that you need to starve yourself. You need to eat your meal till you are full. You should eat the combination of bacon and salad since this would burn the fat and if you omit any part of the food, the diet won't work well.



It is advisable not to eat desserts, bread and white vegetables or sweet potato while following the grapefruit juice diet. You can double or triple your helping of meat, salad or vegetables if you feel hungry.

For lunch, in your grapefruit juice diet you need to have 8 oz of unsweetened grapefruit juice, salad with any dressing or a red or green vegetable cooked in butter or spices. You can also have meat of any style and any amount.

The best part about grapefruit juice diet is that the amount of food listed is the minimum amount that you should consume; you can eat as much as you want and to your hearts content. It is important to take all the items mentioned and can't eliminate anything from the diet.

It is important to follow the grapefruit juice diet in the right manner since it acts as a catalyst that starts the burning process, hence it is advisable not to add or reduce the amount of juice to be consumed. It is better to cut down on coffee intake since it affects the insulin balance and hinder the burning process and have only 1 cup at meal time.

For dinner in a grapefruit juice diet you can have 8 oz. unsweetened grapefruit juice, salad with any dressing or with red or green vegetables cooked in butter or spices. You can also have meat or fish cooked in any style and only one cup of coffee or tea. It is advisable not to eat anything between meals and if you eat the suggested food you wouldn't even feel hungry. You surely can use butter generously to fry your vegetables.

You also get a bedtime snack in your grapefruit juice diet which is 8 oz of tomato juice or a cup of skimmed milk. Surprisingly the theory of grapefruit juice diet is that the more you eat the more weight you will lose, so don't hesitate to stuff yourself during your meals. It is important to note that after you diet for 12 days you need to stop for 2 days and then you can repeat the grapefruit juice diet.

I lost 40 lbs in 3 months with extreme dieting measures that almost destroyed my health. Spicy food + lots of milk that lead to serious diarrhea every day. I've been doing a bit of research after my dramatic weight loss experience and found that there's actually a PROGRAM designed to do what I attempted, except its basically more healthier and effective.




Article Source: http://EzineArticles.com/?expert=Joel_Riley

Get Foolproof 11 Day Diet - Drop 5 Pounds A Week Successfully

With all the weight loss diet plans available on the internet, one of the best diets to turn your body into a fat burning machine is the foolproof 11-day diet eating plan. For people with slightly higher BMI, you could drop 5 to 7 pounds a week in the first few cycles of the program. This is easily achievable with all the positive feedback from past experiences around the world.
11 day diet

There are a lot of weight loss plans surrounding low calorie diet that claim you can shed the pounds quickly but most of them will either hit a weight loss plateau or suffer weigh-rebound after they have stopped the diet plan. Now, the main call for healthy weight loss is Calorie Shifting Diet.



How Calorie Shifting Diet Burns Fat 

Unlike fad diets that aim to restrict the calorie input each day and lower your body's metabolism, calorie shifting eating method keeps adjusting the body's calorie intakes and maintains the metabolism always at its peak. That the way how fat is burned throughout the day and night even while you are sleeping.

The 11-day diet works in a unique way. Each cycle consists of 11-day with 3 free days available for you to eat whatever foods you want with no restriction. For each 11-day cycle, your calories intake will vary from day to day. Some days you will consume 1800 calories and some days will be 1300.

What is the main reason why the calorie intakes keep shifting up and down?

This is to prevent the body establish an eating pattern and adjust its metabolism to conserve fat. The calorie shifting diet method is the key to losing fat, not water and muscle. Since the body can't establish any eating pattern to lower the metabolism, it will keep burning fat throughout the day. That's why this amazing eating plan is the foolproof method of fat loss.

Calorie Shifting Diet lets you choose your favorite foods so there is no worry about malnutrition. Everything from calories counting and daily menu are taking care of by the online diet generator provided. Every users of this program will get the food menu customizes for them individually depending on your BMI.

You can easily turn your body into a fat burning machine and shed 5 pounds a week without starving while keeping your body's metabolism at its peak 24 hours a day. Calorie shifting diet is the only way to lose unwanted fat without side effects.




Article Source: http://EzineArticles.com/?expert=James_Ma

Special K Diet - Is It An Effective Diet Plan?

The Special K diet has been heavily promoted by Kellogg's over the last few years as a great way to lose weight. In fact, the company boasts that you can lose 6 pounds in 2 weeks. But, does this really work? Is this a diet plan that everyone should try? Here's a closer look.
special k diet

What Is The special K Diet?

The basics behind this diet are pretty simple. You are told to eat one bowl of any brand of special K cereal with 2/3 cup of skim milk. You are to eat this, along with a serving of fruit, for 2 meals each day.



Your 3rd meal can be whatever you would like. Snacks can be eaten during the day, but only if they are fruit, Special K bars, or fresh vegetables. You can also drink anything you want, but water is recommended.

How Does It Help You Lose Weight?

The Special K diet is another in a long line of low fat, high carb diets. But substituting a bowl of Special k for a fast food lunch, you will naturally be eating fewer calories and fat. And that's the real premise here.

People lose weight when they eat less and take in fewer calories and fat each day. That isn't hard to understand.

Will You Lose 6 Pounds In 2 Weeks?

If you stick to this diet plan just like it directs you, I believe you can lose 6 pounds in 2 weeks. With that said though, the Special K diet will be difficult to stay on for any length of time. How many people can continue to eat 2 bowls of the same cereal every day, day in and day out? It's only natural that you will get burned out quickly.

Parts of the diet are right on the money as far as losing weight goes. Eating fresh fruit and vegetables during the day is healthy and good with weight loss. The same with drinking more water instead of high calorie sodas. But, there are better ways of losing weight that won't leave you feeling hungry or getting burned out.




Article Source: http://EzineArticles.com/?expert=Terry_Edwards

The Limitations of the 17 Day Diet

The theme surrounding many of the latest flat tummy diets is that we simply must get back to basics with our food choices. This latest message is echoed with the emerging 17 Day Diet. In the first cycle of this diet plan that was developed by Dr. Mike Moreno of San Diego you concentrate on cleansing your system of the stuff your body doesn't need. This means refined sugar and processed foods. But this initial cleansing cycle can be painful...even though it does provide the possibility of a jumpstart in getting your flat tummy diet started and putting you on the right road to overall better lifestyle food choices.
17 day diet

So what is it about the first 17 days of the 17 Day Diet that have critics up in arms? Well, the 1200 per day calorie count for one. The naysayers simply dismiss the whole diet because, as they believe, by simply cutting a person's caloric intake to probably half of what they are used to eating, they are going to lose weight. And, like many other diets, the first cycle of the 17 Day Diet results in a lot of water weight loss that will quickly creep back on once you end this cycle.



Unless...you move onto the second cycle of the program.

The theory is that once you have eliminated the nasty stuff from your system and you have had a little mental boost from watching the numbers on your scale decrease, you will be motivated to continue with the 17 Day Diet program. If you do decide to continue the belly fat and overall weight loss journey then you will be rewarded with an array of delicious and nutritious foods to choose from.

Now Dr. Mike himself cautions dieters to get their physicians blessings before starting on any type of diet program. He also clearly states that the type of person to do the 17 Day Diet is limited. The cycles were designed for those in good health. It is not intended for persons with Type 1 Diabetes or a serious illness. Additionally, if you are pregnant of nursing you should not do this diet.

Whether the 17 day cycle actually has some physical benefits that trick your body from becoming used to the program, adapting, adjusting and causing a plateau in your weight loss efforts; or the length of the cycles on the 17 Day Diet are simply a way to prevent boredom, is still out with the jury.

As with any diet program, those that have tried it and attained quick results are happy. However, skeptics are always quick to point out that the program is not sustainable. And, both groups are right.

Quick results are always fun to experience. And, in order for those results to continue then the person needs to learn about their food choices, how those choices affect their overall health, and move forward with some long term lifestyle changes that they can embrace. Nothing with be sustainable unless you put in the effort to make it last, putting it on a solid foundation.

While there are a few challenges with the 17 Day Diet, there is no reason to stop your journey to create a healthy life for yourself and your family. There are lots of flat tummy diets, ways to lose the belly fat, create toned abs, and enjoy a healthy body. How you choose to accomplish that will be determined by what you can incorporate into your life, your determination, and the "why" you are doing what you are doing. A strong "why" always makes the process easier.




Article Source: http://EzineArticles.com/?expert=Dawn_Damico

Best Shoulder Exercises to Get Big Without Injuries

Building big shoulders are tricky. It is the most common injury to bodybuilders and it is the last muscle to get big. And the most common way to injure your shoulder is to overtrain it or perform bad form while pressing. So it is important to select the proper shoulder exercises, do it right and do not overtrain your delts.
shoulders

And to top it off... if you hurt your shoulders... you ain't gonna be working on your upper body for a while, which pushes back your bodybuilding efforts...



So the key thing here is DO NOT OVERDO IT and injure your shoulders!!!

Got it?

Awesome! So let's move on here...

Now for a couple of rules... Train the muscles at the back of the shoulders first, then move on to the middle deltoid and then end the shoulder workout with training the front of the shoulders.

And let's limit the number of overhead shoulder presses. And be smart, if your shoulders hurt... DON'T OVERHEAD PRESS 'EM!

Also, I don't want you to do any upper body workouts for two days after the shoulder exercises. Give them time to heal and reach full recovery. What you can do is this... do your chest and arms in the beginning of the week and do the shoulder workout at the end of the week and give yourself the weekend off to rest.

And this workout is for those who are making shoulder workouts a priority in your weight training cycle. So here it goes:

Warmups -- do each of the exercises below as one super set. Just one set of eight repetitions at seventy five percent of the weights that you will be using when doing the shoulder exercises for real.

Discover the weights for each workout that allows you to complete the full reps I recommend in perfect form and at the recommended speeds. I suggest that you set the weights at least ten percent lighter than if you were doing them in your regular weightlifting routines.

OK, got it?

one) Rear deltoid cable lateral raise. Twelve repetitions. Speed is three counts up and one count down.

two) Incline dumbbell reverse fly. Ten repetitions. Speed is two counts up, one count paused and then one count down.

Repeat this super set two more times for a total of three times. Rest one minute between each super set.

one) Eccentric cable lateral raise. Six repetitions. Five counts up.

two) Dumbbell external rotation. Twelve repetitions. Three counts up and then one count down.

Repeat this super set two more times for a total of three times. Rest one minute between each super set.

one) 3/4 Dumbbell shoulder press. Eight repetitions. Two counts up and then one count down.

two) Shrugs. Eight repetitions. Two counts up and then one count down.

Repeat this super set two more times for a total of three times. Rest one minute between each super set.

If you are unfamiliar with any of these exercises or not quite too sure about the proper form... ask someone that is qualified to show you. Or you can do a Google video search to see examples.

The main thing to keep in mind is don't overdo the weights. Select the weights that will allow you to do the whole shoulder exercises without injuring yourself!

That's it big guy... let's rock & roll!

As I always say... grow strong and be healthy.

Discover how you will: Never be confused about effective fat loss again. Get rid of orange peel thighs. Wave goodbye to those cottage cheese arms. . Once and for all, fit back into your old "thin" clothes... AND spend more time with the family because you are not wasting it on useless and boring cardio exercises.




Article Source: http://EzineArticles.com/?expert=Matt_Taylor

Is The Three Day Diet Insane?

The three day diet might be great for you if you want to shed some pounds before an event, such as a school reunion, a wedding, a party, a recreational event, a career event, etc. But, is it really advisable ?
three day diet

This diet can help you shed a little weight before going to your special occasion, so you can look and feel your best on the event day. It can in some cases have you feeling good and energized, especially if you have lost most, or even all, of the weight you wanted to. Unfortunately, this weight loss program is only good for temporary weight loss. It is short, easy and manageable just before those special events you want to look your best for.



This unusual eating plan is actually a free dieting program from the Cleveland's Three Day Clinic, which is associated with the American Heart Association. And, yes, it is especially good for your heart.

You can find menus for the three day diet that you will need to follow on various websites that offer the free menu plans. Beware, though, because some websites do have their own twist on the the plan. This is not necessarily a bad thing, but if you want to keep it real and original you might want to look up the Cleveland's Three Day Clinic, which may have the original menu diet plan available for you. You can also check on each website you look at to see if it says somewhere that this menu diet plan has not been changed or altered.

What It Consists of :

The menu has a lot of healthy foods and drinks for you. All of these foods and beverages on the will have a lot of Omega three essential fatty acids, which have been proven to help lower your risk of heart disease, diabetes, some cancers, and can even prevent, or slow down, the effects of Alzheimer's Disease.

There are three meals indicated for each day of around 600 calories total per day (not much at all). The foods that you eat include: hot dogs, vanilla ice cream, cabbage, and eggs. The foods chosen for the diet are intended to increase the metabolism so that fat is burned more quickly. Dieters are directed to take at least four days off before repeating the 3-day cycle.

Most of the weight loss from it is caused by a huge reduction in carbohydrate intake, which means that you would experience mainly water loss. There is also an extreme reduction in caloric intake, as just mentioned, so as soon as the three days is up, regaining any lost weight is almost a guarantee.

The three day diet may also be known as the Navy Diet, the Day Diet, or the Army Three Day Diet.

Is it a good idea? No, we sure don't think so. It is a fad diet, as you might have already guessed and has no lasting benefits, so it is not advisable to try it.

Remember that it will probably only help you with temporary weight loss, even if you stay on the diet longer than the few days.

If you are looking for a weight loss program and exercise plan that will help you maintain your health, weight, strength, and more, then this diet is not for you. This diet might only offer you temporary weight loss, and might not have enough nutrients in it to help you workout on a regular basis.




Article Source: http://EzineArticles.com/?expert=Ken_Black