How to Build Muscle

How to Build Muscle

The key to building muscle is to use heavier weights and do lower amounts of repetitions. Lifting heavier weights will cause your muscle micro-traumas which as your body heals will cause your muscle to grow and leave you with bigger, stronger muscles. Here are a few exercises you can try

Step 1: Bench Press
There are several things you need to remember to stay safe when performing a bench press. Firstly you should always have a 'spotter', in case the weight gets too much or something goes wrong, they can replace the bar onto the stand and keep you free from harm. Bring the bar down to mid chest height making sure you keep your wrists straight. When you raise the bar again do not lock your elbows at the top of the lift.

Step 2: Upright Rows
Make sure you have a firm comfortable solid footing with feet shoulder width apart. Using an over hand grip bring the bar up to chest height. Your hands should also be shoulder width apart on the bar. Keep your elbows above the bar at all times and your back straight.

Step 3: Bicep Curls
The first rule to remember when performing a bicep curl is DO NOT SWING. Your whole body should be steady and strong as you do them. At the start of the curl your palm should face upwards and then you can bring the weight up to your shoulder. If you feel more comfortable you can always lean you elbow on something for stability.

Step 4: Tricep Extensions
When performing a skull crusher you are laying on your back and curling the weight down towards your face. It is for this reason you should ALWAYS have someone to spot you so you don't end up with a broken nose if you drop the bar. Your palms should be shoulder width apart on the bar and you must keep your wrists straight throughout the action. Your elbows will finish pointing toward the ceiling. This will work on toning up the backs of your arms.

Step 5: Squats
When performing a squat always make sure you keep your back straight and your tummy in. Your weight should be on your heels and as you push your hips back you start to bend your knees. Your knees should not come over your toes. Try doing sets of ten squats to start off with. You can increase this the more confident you get. To make it harder put some weights on a bar across your shoulders.

Step 6: Pull Ups
The area of your back you want to work on depends on your grip on the bar, a wider grip will work your lateral muscles where as a narrower grip will work the middle of your back. Please see VideoJug's "How to do Pull Ups" for the correct technique.

Step 7: Diet
Eating more protein in your diet is a simple and effective way of building muscle. Protein is made of amino acids which are the building blocks of muscle. It should not substitute all other vitamins and minerals but try eating more brown breads, nuts, seeds and chicken.

Instant Healthy Mushroom & Tuna Soup

Instant Healthy Mushroom & Tuna Soup

Ingredients

1 11oz can of condensed cream of mushroom soup
1 5oz can of tuna packed in water
1 1/3 cup of water
1/2 tsp of red chilli flakes
1 tsp dried cilantro
Salt & ground black pepper to taste

Instructions

Empty the cans of mushroom & tuna into a sauce pan and pour water and mix well
Warm the mixture through on low heat while stirring occasionally
Add chili flakes to the pan
Season with salt and pepper to taste
Garnish with cilantro

This is an instant healthy soup, recipe yielding two generous servings. The soup makes for a great appetizer.

How to Maintain Healthy Teeth

How To Maintain Healthy Teeth – important steps to follow

As discussed in a previous post, dental health is absolutely crucial to good general overall health. Many serious illnesses, such as diabetes, heart disease, kidney malfunction and respiratory issues, can arise from poor dental health.

It is strongly recommended for everyone to follow these steps:

1. Eat well balanced meals daily
2. Take multi-vitamins daily
3. Increase calcium intake (either in the form of supplements or low fat dairy products, such as milk and yogurt)
4. Avoid bottled water as much as possible, not only will you save money, you will get essential fluoride from tap water. If you need to buy bottled water for convenience and to drink it while on the go, make sure you get brands that contain added fluoride (such as Danone or Poland Springs)
5. Avoid carbonated beverages as much as possible (i.e. Seltzer water, sparkling water or sodas)
6. Floss your teeth daily at minimum two times per day, definitely before bedtime
7. Brush your teeth daily at minimum three to four times per day, preferably following meals, but definitely before bed time
8. Use a pre-brush mouthwash (such as PLAX) daily before bedtime to help remove more plaque and then brush your teeth afterwards
9. After brushing your teeth in the morning, rinse daily with an alcohol free multi-protection mouthwash (such as Crest Pro-Health)
10. After brushing your teeth before bedtime, rinse daily with an alcohol free fluoride rinse (such as ACT)
11. Always wear a night guard if you are prone to grinding your teeth while asleep. Most people tend to grind while sleeping and your dentist will be able to assess the need for a night guard and custom make one for either the upper or lower set of teeth
12. Remain on a 3 to 6 month check up and cleaning cycle so that your dentist can monitor your oral health

One Pot Meal in Ranch Dressing

One Pot Meal in Ranch Dressing

Ingredients

1 cup string beans
1 yellow ripe plantain
1 5 oz can Tuna packed in water
1 small red onion diced
1 jalapeño
2 tbs fat free ranch dressing
1/2 lemon zest and juice
1 Plum tomato roughly chopped
1 tsp dried mint

Instructions

Wash & cut string bean into one inch pieces
Steam the string beans & set aside
Soften the onions in ranch dressing and lemon juice in a pan over low heat
Peel the plantain and slice into quarter inch circles and add to the pan.
Add lemon zest, tomatoes, & jalapeño to the pan and cover with a lid

Cook for three to four minutes
Drain the can of tuna and add to the pan.
Mix well and season with salt to taste and garnish with dried mint.

A fat free one pot dish perfect for either lunch or dinner. Recipe should yield a generous serving for one.

FIVE WAYS FOR MEN TO LOOK YOUNGER

FIVE WAYS FOR MEN TO LOOK YOUNGER in less than an hour

There are a number of painless treatments men can use to dramatically improve their apearance with no recovery time. Furthermore, these procedures are subtle enough that no one will know next time they see you.

1. Enhance your hair color

Cover your grey strands with a translucent, semipermanent dye, as it will not look unnaturally dark. The color can be applied all over or in sections and will last about six weeks. Be sure to maintain your youthful look with regular coloring.

Approximate time: 20 minutes
Price: $175 to $350 depending on procedure and salon

2. Referesh your skin

I highly recommend that you look after your skin from an early age to prevent the signs of aging. That means cleansing, exfoliating, moisturizing and protecting your skin. Following this regimen will significant delay the aging process, but the investment in skincare has to begin in the early 20s so by the time you are in your 40s you will have age defying skin. Unfortunately, most men focus on skincare only after they start aging. For such men seeking an instant solution to refresh their skin, there is the option to go to a great cosmetic dermatologist and get Botox to eliminate forehead lines and crow's feet, fillers to add volume to sagging skin around jawline or cheeks, and a surgical chemical peel or light treatment to tighten pores and even out skin tone. This three-step fix will last around six months. However, Botox and fillers are invasive techniques and long-term side effects of Botox are largely unkown. I personally do not advocate their use. For a safer and less expensive option, stay tuned for a new skincare line for men soon to be launched. It will give men instant, short-term as well as long-term solutions to healthy and youthful skin. More details on this skincare line will be the subject of a future post.

Approximate time: 20 minutes
Price: $2,000 and up

3. Tame your brows

Strands of stray hair should be tweezed and overgrown hair snipped straight across. The grooming will add polish, brighten your eyes, and can even help some men appear thinner overall. In most cases, it is an instant face lift.

Approximate time: 10 minutes
Price: $50

4. Get a tan

Lose your winter pallor with the latest spray-on treatments. An efficient airbush-tanning specialist can sprtiz you from head to toe in minutes, providing a deep, healthy tone that will last up to ten days. This is a safer option to sun bathing or sitting under a tanning lamp and being exposed to UV rays that can cause cancer as well as speed up the aging process.

Approximate time: 7 to 30 minutes
Price: $100 more

5. Whiten your smile

Your smile is important. It's one of the first things you notice when you meet someone. A whiter, brighter smile is not only beautiful but also a major sign of youth. It can help you feel better about yourself and make a memorable impression. Your lifestyle and the aging process can stain and darken your teeth. Many things we do on a regular basis can contribute to stained teeth, such as drinking coffee, tea, cola and red wine or smoking. Laser tooth whitening can get your smile looking its best.

Approximate time: 45 minutes to an hour
Price: $200 to $800 depending on the doctor and location

Use Accessories To Add Style To Your Look

Use Accessories to Add Style To Your Overall Look

There are some main accessories for men and women that will add elegance and sophistication to any outfit. In both cases the use of simple items will achieve the proper look. NEVER over accessorize. It will make the entire ensemble look terribly messy.

Clothes by themselves are simply for warmth and modesty, but with a little something added you can create a great look. For both men and women having just a few simple accessories can accomplish this.

For women; jewelry, scarves, and bags make up basic accessories that get maximum usage. You don't need to fill a huge box with loads of necklaces and rings. Always remember "less is more". Pick a couple necklaces that you love and can wear with multiple outfits, and find some earrings to wear when you pull your hair back. Rings and bracelets are great but remember to keep it to one or two of each. Another staple for women is colorful scarves, which can be worn in so many different ways. Sadly, they are often passed up by women who don't think they can wear them. My suggestion is for you to experiment with the different ways to wear them and play with fun colors. You will find the possibilities are endless. A purse is a good way to finish an outfit in a functional yet fashionable way. Neutral bags are good for everyday use and colored and metallic bags add that extra punch to your look. Simple accessories add an elegant and classic touch to your wardrobe that will provide you with many timeless looks.

Every well dressed man should have a few staples in their closets as well. Belts are a basic piece of fashion that finishes almost any ensemble. A classic black or brown belt is a practical choice for any guy, but don't be afraid to try something new. A metallic or a thicker belt might give you that specific look you are trying for. Like the belt, another common piece that is often under estimated is the tie. Ties come in many colors, patterns, and fabrics, affording you choices to find some that fit you. Your ties kick a little color into your wardrobe and give you many more options than anything else in your closet. Adding some shine to your look comes in many forms. It could be a simple silver or gold tie bar, a money clip, or even a simple chain on a pocket watch or around your neck. All of these items are great ways to accent your attire and polish any look you may be going for.

For men and women alike, sunglasses are excellent accessories that fit almost any look and provide vital protection from the sun. Shoes are one of your best accessories and can change any look. Now you can start building your accessory collection and see how many double takes you get as you walk down the street with your new polished look.

SCARVES, TIES, BELT ARE ALL GOOD, BUT THE VERY BEST ACCESSORY IS YOUR SMILE, WHICH SHOULD BE MADE UP OF TEETH THAT ARE STRAIGHT AND PAPER WHITE!!!

Chicken With Bell Peppers

Chicken With Bell Peppers

Ingredients

6 oz chicken breast cut into small pieces
1 small red onion finely sliced
2 garlic cloves finely chopped
1 tsp ginger finely minced
2 tbs low fat tandoori tikka sauce (shop bought)
1 tbs lemon juice
1/4 cup each of yellow & red bell peppers roughly chopped
1/4 tsp red chili flakes
1 tsp dried cilantro
Salt to taste

Instructions

Place the onions, garlic, ginger, lemon juice and tandoori tikka sauce in a wok and cook the mixture for a few minute to soften the onions
Add the chicken, bell peppers & chili flakes to the wok
Season with salt to taste
Cover the wok with a lid and cook on low heat for about six minutes until the chicken is done
Garnish with cilantro

This recipe requires no oil and is very quick to make, yielding a generous serving for one. Enjoy this dish with plain boiled rice.

Top 20 Unexpected Antioxidant-Rich Foods

Top 20 Unexpected Antioxidant-Rich Foods

There is some new news on the benefits of antioxidants almost every day. Antioxidants are the cell-protecting nutrients found in a wide range of foods that can help combat heart disease, cancer, the effects of aging, and other conditions. To help you add more disease-fighting antioxidants to your diet, check out this quick alphabetical list of 20 foods you may not have realized are excellent sources.

Please note that to get the most from your meals, be sure to eat a wide variety of these foods.

Apples (such as Fuji, Gala, Granny Smith, Delicious, with skin)
Artichokes (cooked)
Beans (such as black, red kidney, pinto)
Blackberries
Blueberries (cultivated, wild)
Cherries (sweet)
Chocolate (dark)
Cranberries (cooked)
Cruciferous vegetables (such as broccoli, brussels sprouts, cauliflower, kale)
Pecans
Plums (black, red)
Pomegranates
Prunes
Raspberries
Strawberries
Sweet potatoes
Tea (black, green, white, oolong)
Tomatoes
Walnuts
Wine (red) (although not something I endorse personally... grape juice is a better alternative as it does not damage your liver nor is it addicitive!!)

Speedy Spicy Butter Bean Curry

Speedy Spicy Butter Bean Curry

Ingredients

15.5 oz can of butter beans
1 tbs shop bought Tikka cooking sauce
1 scallion roughly chopped
1 tbs lemon juice
1 jalapeño finely chopped
1/4 tsp garam masala
1 tsp dried mint
Salt to taste

Instructions

Drain the can of butter bean while retaining and setting aside about 2 tbs of the liquid
Add the Tikka sauce & lemon juice to a small pan together With the liquid from the butter bean can. Cook this mixture for about a minute and then place the scallion and jalapeño in the pan and cook for a couple of minutes
Add the butter bean to the pan and season with salt to taste
Sprinkle garam masala on top and garnish with mint.

Serve hot with brown crusty bread or plain brown rice.

New Wheels: Lease or Buy??

Pros & Cons of Buying/Leasing a Car

Buying a car can be overwhelming. In fact, the pleasure of getting a new car can be quickly clouded during the financing decision-making process and price negotiations. Besides price haggling, many car shoppers are plagued with the decision to lease or buy. Which financing decision is right and why? This post will focus on rationalizing that choice.

Trends

For those who have never leased a car, leases can seem confusing, complicated and geared more toward business owners (who might deduct the expense) or individuals who simply can't afford car payments. But these perceptions may be outdated. Before eliminating leasing as a financing option, car buyers need a solid understanding of the different purchasing processes.

Buying: The Benefits

By far the greatest benefit of buying a car is that you may actually own it one day. Implied in this benefit is that you'll one day be free of car payments. The car is yours to sell at any time and you are not locked into any type of fixed ownership period.

When you buy a car, the insurance limits on your policy are typically lower than if you lease. In addition, by owning a car, you're free to rack up the mileage without economic penalties or restrictions.

Buying: The Drawbacks

The most obvious downside of owning versus leasing is the monthly payment, which is usually higher on a purchased car. Additionally, the dealers usually require a reasonable down payment, so the initial out-of-pocket cost is higher when buying a car.

Presumably, as you pay down your car loan, you have the ability to build equity in the vehicle. Unfortunately, however, this is not always the case. When you purchase a car, your payments reflect the whole cost of the car, usually amortized over a four- to six-year period. But depreciation can take a nasty toll on the value of your car, especially in the first couple of years. As a result, buyers who put down modest down payments can end up financing a considerable portion of the car and even find themselves in an "upside-down situation", in which the car comes to be worth less than what the buyer stills owes on it at a given time.

Like the monthly payments of a mortgage, monthly car payments are divided between paying principal and interest, and the amounts dedicated to each vary from payment to payment. In the first years in which you pay back your car loan, the majority of each payment goes toward interest rather than principal. But in the first couple years after being purchased, most new vehicles depreciate 20-40%. The loss in equity is a double whammy: your car depreciates dramatically, and because the monthly payments you've been making have mostly gone toward interest rather than the principal, you are left with very little equity in the car.

Leasing: The Benefits

Perhaps the greatest benefit of leasing a car is the lower out-of-pocket costs when acquiring and maintaining the car. Leases require little or no down payment and there are no upfront sales tax payments. Additionally, monthly payments are usually lower, and you get the pleasure of owning a new car every few years.

With a lease, you are essentially renting the car for a fixed number of months (typically 36-48 months). Therefore, you pay only for the use (depreciation) of the car for that period, and you are not forced to absorb the full depreciation cost of the vehicle. Leasing a car will never put you in an upside-down position.

Leasing also provides an alternative when buying a car is not an option. Most banks will not lend more than $30,000 for a car loan. If you are planning to acquire a car worth more than that, leasing may be your only option.

Finally, for business owners, leasing a car may offer tax advantages if the vehicle is used for business purposes.

Leasing: The Drawbacks

By leasing a car, you always have a car payment, and if you don't like that prospect, then leasing is probably not right for you. As long as you lease, you never really own it. However, depending on your type of lease, when your lease term is up, you either hand the keys over to the car dealership and look for another vehicle, or finance the remaining value of the vehicle and go from making lease payments to loan payments.

The mileage restrictions of leasing pose another drawback. If you drive a great deal during the year, consider instead a loan or an open-end lease (read below). Most leases restrict your mileage usage to 15,000 miles per year (sometimes even lower at 12,000 per year). If you go over your allotted miles, you pay extra: the going rate is about 15 cents for every mile over your limit, and 20-25 cents for luxury cars. So, if you go over your limit by 4,000 miles, you can expect to pay about $800 at the end of the lease.

Finally, insurers usually charge higher coverage costs for leased vehicles. However, depending on your age, driving record and place of residence, that additional cost may be nominal.

Car Leasing: Words of Caution

A downside to leasing is that essentially you, instead of the owner/dealer, pays for the most expensive years of a vehicle's life. The amount for which you lease is the difference between the purchase price and the salvage, or residual, value, which is the predetermined value of the car at the end of the lease period. The amount of the salvage value that the dealer includes in your contract directly impacts your monthly payment.

When leasing, it's important to consider a vehicle that best retains its value and rethink cars with a high depreciation rate. Devious dealers try to shift more of the depreciation cost onto you by embedding an unfairly low residual value.

Also, when entering a lease agreement, be aware of any clauses in the contract regarding additional charges for "excess wear and tear" or above-average costs for additional mileage. You want to minimize any surprise costs as much as possible.

Leasing Options

There are two types of car leases: closed-end and open-end. Closed-end leases allow you to walk away from the car at the end of the lease term. If you owe for any mileage coverage or unusual wear and tear, this is when you'd have to pay for it.

With an open-end lease (also known as an equity lease), you must purchase the car at the end of the lease period for a predetermined amount. This is often the type of lease used by businesses or individuals who drive a lot. Most consumer groups suggest that the closed-end lease is the best option, because it poses less risk upon the expiration of the lease term.

Conclusion

The decision to lease or buy will always depend on your personal circumstances. If your objective is to one day to be rid of pesky little car payments and you actually want to take ownership, buying a car may be the best option. If, however, your goal is to drive a new set of wheels every four years and/or minimize your monthly costs, leasing a car may be a good alternative.

Educating yourself about the two financing options will give you the confidence you need when you step into a dealer's showroom. However, please remember whether you are buying or leasing, remain within your means. A car is a car and it should be safe, practical and fuel efficient. Do not over spend, especially if you are living on a limited budget. There are no long-term returns on your investment in a car, unlike buying a piece of property, which in all likelihood will appreciate over time.