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How to Exercise Your Core Muscles

Shahzaib Anwar - 7:38 PM
The core muscles are really the “core” of the body. They keep working to lend stability to us and help us in performing daily tasks. These muscles are very important and as such they should be exercised regularly to increase or at least maintain their strength.
When we talk about exercising the core musculature, the first thing people think of is performing crunches or sit-ups. However, this is not the ideal way to train the core muscles at all. The benefit they have when compared to the effort you put in is very low. Your core muscles might be strong but still have a layer of fat over them or you might have core muscles that show (due to less fat), but they are not strong. Thus, we must use exercises that work on the core to make it strong. Exercises that work the whole body work the core as well. This is because the core has to work to stabilize the whole body during such exercises.

How to Exercise Your Core Muscles

How to Exercise Your Core Muscles

The traditional push-up is one of the best exercises for the core. If they are done the right way, then the core has to work extra hard to stabilize the body so that it remains straight. This exercise works the core indirectly while working on the arms and the chest muscles directly. Some stretches also work the core very well. For example, the wrestler’s bridge, although a stretch for the back also works the core to a great extent.
Rotational exercises also work the core very well. Sledge hammer swings or using a sledge hammer to strike something like a tyre, etc. works the core very well because of the rotational demands placed on the core. When the muscles have to perform a rotational action, the core has to work double time to stabilize the body. Otherwise you would fall.
Full body exercises like squats and pull-ups are great exercises for the core. When done right, the squat is a full body exercise – whether it is free squats or squats with weights. The bottom stance of the squats wherein the heels are placed on the ground places a great demand on the core. For someone with a weak core and back, it would be difficult to stand up straight without shifting the weight onto their toes. In pull-ups again the core works as a stabilizer. That is why after a good pull-up workout, you feel that soreness in the mid-section.
One thing to remember is that core strength is something different and core visibility is something different. Simply performing exercises which strengthen the core will not get you the coveted six-pack. For your muscles to be visible, you need to reduce the amount of fat your body has. That is precisely the reason why the mid-section of many people does not look all cut up even though they spend enough time and effort exercising the core. To reduce body fat, one needs to engage in exercises which work the full body and eat a healthy diet at the same time. Only exercise without cleaning up the diet will never give you the chiselled mid-section.

How To Lose Weight Fast For Women

Shahzaib Anwar - 7:33 PM
It is true that obesity has become a big menace is the country. Not just in the country but all over the world. While there is no denying the problem there has been an undue increase in the number of weight loss programs and diets that have sprung up along with this trend. To make matters interesting, every diet is promoted and marketed as the most sure and safe method to lose weight. Some even have guarantees and a duration in which the prospective customer is promised a certain amount of weight loss. These diets also promise that their weight loss program is going to absolutely pain free and easy. They present it to you as something just so simple. As simple as sitting around in a sauna bath where all you have to do is sit. But when you actually sign up for something like that it turns out to the hardest and most complicated thing you have ever tried. You even think of dropping it half way.

How To Lose Weight Fast For Women

How To Lose Weight Fast For Women

To make matters worse, it is not only the obese who are trying to lose weight nowadays. You can see men and women who are perfectly normal and fit trying to lose weight. The reason for doing so is said to be in order to achieve the perfect figure their mind has conjured up for them. They sign up for these crazy diets which have you struggling with the food you eat, the exercise you are doing and the way you feel about yourself, and even after you have gone through all of this you feel like you are waking up on the wrong side of the bed.
If it is essential for you to lose weight, then there are healthier options which you can consider. Going on crazy diets is not the only option. The first thing you need to remember about losing or not putting on any further weight is that eating healthy can help you achieve it. Cutting down on your intake may be helpful for you to lose weight but by doing so you are also opening up to chances of falling prey to various diseases. So, for starters, give heed to what you are eating and what nutritional value it consists of. Different kinds of foods react differently once they are inside your body. The reason for this is they have varying proportions of nutrients like sugars, carbohydrates, fat, vitamin and minerals.

If you are eating any packaged food, then read the label for a list of the nutrients and avoid those which are high in fat, carbohydrates or sugars. It is important that you eat healthy. Also, make sure you do not eat anything in excess. Eating anything in excess is always harmful. Eating in moderation is the key to controlling your weight. Also don’t eat a lot in each meal. Keep the quantity of the meal also to moderate. Stick to only that much which you can easily burn through the normal activities of your day. It also helps to have a plan for diet and exercise. Don’t thinking of giving up anything completely like chocolates. Have a bar once in a while, it is not going to fatten you up.

The Best Meat For Health

Shahzaib Anwar - 7:29 PM
Reading the two words best and meat can make any man happy. Of course this does not include those people who are voluntarily vegetarian. If you love eating meat, then you know what I am saying. Meat tastes incredible and a lot of people love to load up on different kinds of meat. In addition to that fact, there are just so many available these days. There is more variety of meat available in the market than ever before, and no meat lover is complaining about that. There is some thing or the other to suit every palette. Just listing them can make your mouth water. Chicken, turkey, chicken wings, mutton and beef. Sounds so exciting. Meats can also be cooked in just so many different ways and styles. Steamed, fried, roasted or barbecued. A piece of excellently cooked meat can linger in your memory long after you have put it in your mouth.

The Best Meat For Health For Women

The Best Meat For Health

Including meat in your everyday food consumption is important nutrition wise. It balances and completes a daily meal and which is important. Balanced nutrition is of immense importance. All kinds of meat are a rich source of protein and so it is important to include meat in your diet. There are a lot of other sources of protein as well other than meat. But meat has a higher protein content as compared to other foods. Meat is also a good source of amino acids along with the proteins. However, meat has to be consumed in well measured quantities o derive maximum benefit from them. Some options of meat are better to go with as compared with others because they offer greater nutritional value. Some meats are only to be consumed in little quantities otherwise they can have harmful effects on the body instead of providing any benefits.
If you love meat, then it is best you consume more of white meat. Turkey is an excellent option for white meat consumers. It has the lowest per serving fat content. Therefore you will not be loading up a lot calories by eating turkey. They provide a high amount of nutritional value. There is obviously a great amount of protein offered by turkey meat. It also contains a variety of amino acids. These contents promote good health and nutrition for your body.
Chicken is the healthy option when meat loving people want to start eating healthy. There is a true justification for this as well. Chicken, especially if it is being eaten boiled, is very low in the amount of fat per serving. If you want to eat healthy then it best however to keep your distance from chicken skin as they are high in fat. Eating chicken is also good for the fact that the body can digest it easily and it also is a good source of amino acids.
Among all the different kinds of meat beef has the highest amount of fat per serving. This means it provides the most amount of calories. But it is also by a big margin the best source of protein. Just so rich in protein and amino acids, it contains almost all types of amino acids the human body needs.

A Fruitful Skin Renewal Tips

Muhammad Shahzaib Anwar - 6:09 PM
Imagine browsing through skin care aisles and finding that one, perfect product that boasts of all-natural ingredients. Serendipity, right? Then you go and read the label expecting to find a virtual salad but instead finding yourself reading benzoic acid, butyl stearate, and some totally unpronounceable names. You’re no botanist but you’re sure that those stuff don’t grow on trees. This is because most commercial items meant for skin care nowadays contain preservatives and other chemicals to maintain their consistency and shelf life. Problem is, most of these chemicals can actually irritate more sensitive skin.

A Fruitful Skin Renewal Tips

A Fruitful Skin Renewal Tips

What solution is there for this kind of crisis? Simple. Mix your own, homemade skin care line. There’s nothing to it as most ingredients are found in your fridge or fruit basket. All-natural skin recipes are easily found in the Internet or even in magazines. Usually, these skin care mixes are composed of a combination of one or two fruits. Combinations like these can include either the fruit pulp, fruit juice, or both. Milk, water or honey are usually added to smoothen the mixture. Add-ons such as oatmeal, wheat germ, brown sugar, and dried herbs are also included for more specialized concoctions such as a pimple treatment, flaking, and oily skin.
Skin care using natural ingredients offers great variety. There are facial cleansers, scrubs, moisturizing creams, and face masks. Don’t worry because indications for use are usually found with the recipes. The recipes indicate whether the mixture is for normal, dry, oily, sensitive, and acne-prone skin. Some are even more specialized as blackhead removers or whitening solutions.
Natural skin care routine have many advantages. First, the ingredients are easily available and the choices are great. They are also natural, thus, greatly reducing risks of allergies or skin irritations. Second, the ingredients are cheap, which translates into more savings more you. Third, you can modify the recipes to suit your needs. Since the risks for irritations are minimal, experimentations are relatively safe. Fourth, vitamins and antioxidants are naturally found in fruits, while milk and honey have restorative properties. Therefore, you get the same vitamins found in commercial products while limiting or eradicating chemicals.
As these skin care recipes use natural ingredients they require refrigeration and can only keep for a week. However, it is better to make these in small quantities or batches for immediate use. In addition, these recipes contain natural hydroxy acids and vitamins for direct and instant skin rejuvenation. Also, don’t forget to keep fit by exercising, having a balanced, healthy diet and regular sleep. With these pre-requisites and your new skin care solutions, you’re on your way to having the healthy skin that can top what science can offer. Now, that’s what you call natural.

A Personal Skin Care Program for You

Muhammad Shahzaib Anwar - 6:03 PM
Why is it that all of us cannot keep the skin we were born with. Well I’ve still got my skin but it has changed and, according to my mother, it has changed a lot. It would also need to have stretched a bit, well in my case stretched a lot. As we get older, things happen to our skin, like wrinkles. I have them but I am a man so I can get away with it. Unfortunately, ladies find it harder to get away with having a few wrinkles. As a man, I am not too bothered by a few wrinkles and as long as I keep my skin clean, I do not bother with it much and no one really notices.  What we do notice though is skin on women, and because many men are somehow genetically programmed to be uncaring and insensitive about your skin, you spend a great deal of time and effort to make your skin look good.

A Personal Skin Care Program for You

A Personal Skin Care Program for You

Why is it then that men can get away with wrinkles but women cannot? Is there anything you can do about it? If you adopt a skin care program then this should help to affect how your skin looks and more importantly it will affect how you feel as well, and that is very important. You have to remember that the skin is the largest organ in your body and so by adopting a skincare program you are looking after yourself.
So what can you do about it? Well to start with after every shower even after you have dried yourself your skin is still damp and by applying moisturizer you are trapping moisture into your skin which is a great plus factor. Another one is to drink water and this hydration helps your skin as well. However, if you notice that even after this your skin is always dry and sometimes a little flakey, just visit your doctor to check things out. One other reason you should quickly visit is if there is a major change such as dark, (or lighter), skin patches and any changes or growth to moles you may have. Get these checked out just to make sure you have no problems.
One thing to watch out for is the effect the sun has on your skin. The sun is at its fiercest when it is highest, which is generally at midday, so just take care. Applying a good sunscreen helps, and another thing to take into consideration is that elastin, which is a substance in your skin, breaks down under strong sunlight. This can cause the skin to sag so just be careful. It is a pity about the effects of sunlight on skin as most of us feel much happier when exposed to sunlight.
Rather than buy every skincare product on the market there is a lot you can do to help your skin by developing your own personal skincare program.
Healthy skin is helped by a healthy diet, and a healthy diet is usually a balanced diet containing fresh vegetables and fruit. Both of these have been found to contain antioxidants which can help your skin protect itself from day to day living. To get the best values from fruit and veg though it must be fresh or only lightly cooked.
Another important factor in skincare is skin hydration and this is helped by drinking a sensibly amount of water. I have seen it suggested that 4 to 8 cups a day is sensible but if you are drinking bottled mineral water check the chemical makeup of the water as some are high in sodium which means high salt levels. Do not fall into the trap that drinking 4 to 8 cups of coffee a day, (which is mainly water after all), is as good for you. Coffee contains plenty of caffeine which helps the body to dispose of water. I had a great idea that I would drink beer instead of coffee as that is mainly water, but drinks containing alcohol, (including wine,) do not class as water either. It does not have to be bottled water either; tap water is fine as long as it is pure and clean. Not at bedtime though as drinking late at night means your body may retain this water causing your skin to stretch a little which is not something you want to happen.
Your skin also stretches when you become overweight and after a diet, and loosing weight, you will need to exercise to tone your skin into shape again. A younger person has more flexible skin but when you are older your skin is not as flexible and it becomes harder to tone your skin after loosing weight. The answer is not to try and put on weight in the first place but that is not always easy especially as we get older. However please try to keep weight gain off your skin care program as the two do not go together.
Whatever you decide to do, do some research and find out what will work best for you. One way of doing this is to talk to people selling skincare products in stores. Although their job is to try and sell you their product, they will still give you good advice. You could ask your friends as well, as some of them may be able to guide you in the right direction. Whatever you decide to do, good luck.

4 Tips on How to Treat Adult Acne

Muhammad Shahzaib Anwar - 5:56 PM
Lots of people are unaware of the fact that adult acne exists and they seem not to know how to treat adult acne. People have this misconception that acne only happens during teenage years and gradually wears off as they age. For most people, this fact may be true but it is important to note that acne does not start during teenage years only. However, it is important to note that there are a significant number of adults that experience such condition.
There are lots of reasons why a person develops adult acne. But, it is important to take note that majority of the people that suffers from this condition are those who also experienced acne problems during their teens. It is also important to remember that the treatment for this is not the same when you were in your teens since your skin is already different from how it used to be. Because of this, here are some tips on how to treat adult acne.

How To Get Rid Of Adult Acne

How To Get Rid Of Adult Acne

1. First, buy a reputable over the counter acne treatment product. OTC products could easily treat mild acne breakouts. Nowadays, there are lots of acne treatments that are available in the market. But, you need to be aware if the product is safe to use or not. Some products were proven ineffective and might have harsh elements that could further damage your skin. If you were afraid to buy random products, it would be best to consult your dermatologist. This will ensure that the product suits your skin type as well. Or, you may ask for recommendations from friends and family members who encountered a similar case of acne like yours. Or, you may do your own research on the product’s way of how to treat adult acne.
2. Second, for serious breakout and if OTC products do not seem to work undergo cosmetic procedures in a reputable derma clinic. Cosmetic procedures such as microdermabrasion and laser resurfacing are some of the common procedures how to treat adult acne. Keep in mind that these procedures should be done using clean materials so it would be best to visit a reputable clinic.
3. Third, never squeeze your acne! A lot of adults have this desire to squeeze or prick their zits on their own which could cause further damage due to scars. Never ever do that because squeezing will only push the infection deep into the skin.
4. Fourth, eat healthy foods. In order to flush away toxins that could cause acne, you need to drink lots of water and eat fruits and vegetables. Keep in mind that well-hydrated skin has better chances to rejuvenate rather than dry skin. Also, try to live a healthy lifestyle by having a well-rested body. Keep in mind that stress is one of the causes of acne as well so it really pays if you get your eight-hours worth of sleep per day.
There are other tips that could help how to treat adult acne but these are some of the basic things that you need to follow. Try one tip after the other and surely, you will be able to find something that will work for you.

Pakistani Hacker Got Job In Gaana.com After He Hacked Them

Muhammad Shahzaib Anwar - 5:26 PM
Gaana.com, one of the largest and most popular music websites of India, was hacked yesterday by a Pakistani hacker Mak Man. Ganna.com serves over 7.5 million monthly users while it had over 12 million registered users at the time of hack.


According to Mak Man, there was security vulnerability on Gaana.comservers and he had reported the flaw to the administration with complete details, however, Ganna.com didn’t respond to the vulnerability report and decided to ignore the reports altogether.
In response to which, to wake up the management, he defaced the website and hacked the user data of over 12 million registered users of Gaana.com and posted it on internet.
Mak Man confirmed that no financial data was stolen or even read. He later on removed the data of 12 million users from internet after CEO of the company — that manages Gaana.com — apologised for ignoring Mak Man’s reports and requested to remove users’ details.
Below is what CEO of Times Internet said:
Hi, I’m Satyan, CEO of Times Internet, which runs Gaana.
First of all, I’d like to apologize personally if you had shared these reports and we didn’t respond earlier. Totally unacceptable by us, and I’m looking into it.
Second, I don’t think your intention is to expose personal information about Gaana users, but to highlight a vulnerability. Consider it highlighted, and we’re 100% on it. Can I request that you take down access to the data, and delete it completely?
And finally, if possible, I’d appreciate if we could hire you as a consultant to help us find any more vulnerabilities across our network, so that we can keep our products as secure as possible. If you’re interested, message me directly, as I’d be very grateful for your advice.
Thanks, Satyan
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