Yoli Diet - How To Lose Weight in 2 Days
Human exposure to unnecessary and potentially harmful chemicals could be greatly reduced if manufacturers add chemicals only when they are truly essential in terms of health, safety and functioning of society.
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Arabella Smygov, 7 months, of Lynnwood, Washington was one of the first babies in the state to receive the gene therapy, Zolgensma. The U.S. Food and Drug Administration approved Zolgensma for the treatment of Spinal Muscular Atrophy in children less than 2 years of age this month.
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Foxxy Angel has been a sex worker in the Netherlands for 15 years and still loves what she does. However, though the profession is legal, sex workers across the country are fighting for change, matching a global sentiment for the job to recognized as just that: a job.
Assuming e-cigarettes are equal to cigarettes could lead to misguided research and policy initiatives, argue experts in a new commentary, which distills articles and published studies that compare e-cigarettes to cigarettes and supports the importance of investigating e-cigarettes as a unique nicotine delivery system.
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Hope Workman drives up the side of a mountain just for drinking water. She and many others in Martin County, Kentucky don’t trust what comes out of their tap.
I remember back when I was getting my certificate to be a professional fitness coach. Just for fun we had to pick one exercise from a popular fitness magazine and implement it in our training. My friend and I picked an exercise for the biceps, where we had to do over 20 sets with a total of 200 repetitions. An inhumane high intensity. This exercise was recommended from a popular bodybuilder to get the best muscle growth for the biceps. We spent over 30 minutes doing that exhausting exercise. Our biceps were burning. I could barely move my arms for a week.
If you’re ever planning to climb up Mount Everest, you would need to have a coach. In the months prior to your climb, you would scan the Internet for competent trainers. In a coach you would look out for:
We as humans like to get information from people that are walking the walk and leading by example. The origins of the ‘Train like a bodybuilder to look like one’ -myth are easy to find. As a beginner you go into a gym and instinctively ask the biggest person in there, how he’s able to build muscle. This is a big mistake.
The biggest person will give you, most likely, an unfortunate and only partially honest answer. The meathead will tell you his exact workout schedule. But the big elephants in the room will not be addressed: Experience, Knowledge Gap and most likely: Steroids.
Imagine you’re finding the ideal coach for your Mt. Everest climbing adventure. Yet the coach seemingly needs an extreme short recovery time and gets great results, with workouts containing an inhumane high intensity. You as a hobby climber might try to follow his advice, but the chances are high that the ridiculously high intensity schedule will catapult you into the hospital.
The Mt. Everest coach didn’t exactly lie to you, yet your baselines are simply on completely different levels.
If you want to be the best tennis player in this world, would you immediately start training like Roger Federer or Rafael Nadal? No, you would focus the first few years on building up your fundamentals.This is the same thing that you have to do in the gym. Somehow people believe that the gym is the big exception from all the other physical activities. Yet you will need to have a foundation where you can build upon. Focus the first year on building up this foundation to be injury free. The results will be better and longer lasting.
Most people start lifting weights while completely neglecting the stability factor of your body, which is crucial in injury prevention. Your body needs to adapt to the stimulus that you put himself through. While the muscles are able to adapt fast, your bones and ligaments usually need way longer. Because the bones and ligaments are less supplied with blood, and therefore with oxygen and nutrients.
I fell prey to the do-or-die mindset before. As a natural athlete, I followed a 5-day split training once. I trained every muscle group hard, but only one time per week. It was frustrating. I didn’t see the muscularity in the mirror that I did expect. Not only that, I also started experiencing wrist and shoulder injuries. I felt betrayed from the advice of the fitness models on Instagram. If you want to structure your training productively, there are three things that you need to consider:
At this very moment I’m not suffering from any injury. I’m reasonably flexible, my strength is on point and I’m able to run 10 kilometers without feeling the need to amputate my lower limbs. I took my time to build a great foundation, and so should you.
Implement a low-intensity endurance training in your workout schedule, on separate days from your strength workouts. Stretch after your full-body after your workouts or sign up for yoga classes.
On my strength training routine, I’m either following a full-body workout or a basic upper and lower body-split. This way I’m maximizing my muscle protein synthesis and therefore my muscle gain.
Bodybuilders have been training with full body routines for ages. It was not until steroids came into the scene, that split training truly became a thing. Steroids decrease your recovery time, increase your training intensity and your muscle protein synthesis.
Don’t fully exert yourself in the first year of your training. Your bones and ligaments need to adapt. From a scale on 1-10, your RPE (rate of perceived exertion) should never go to 9/10 during a workout set. When you stop the set, you should be able to always do 1-2 repetitions extra. If you fully exert yourself, you’re risking injuries.
If you’re a bodybuilder and got angry at me for writing that article, note this: the saying ‘Train like a bodybuilder to look like one’ is correct, in some way. Bodybuilders are not stupid, if it wouldn’t work they wouldn’t do it.
Hard work and training. There’s no secret formula. I lift heavy, work hard and aim to be the best. – Ronnie Coleman, former world class bodybuilder
As a beginner though, you have a vastly different baseline than a bodybuilder. You will naturally lack experience, knowledge of the training and your own body – and will not consume steroids. You also most likely have different goals: a bodybuilder wants to be in world-class shape on stage, while you might be training to get in decent shape for your beach holidays.
I don’t eat for taste, I eat for funciton. – Jay Cutler
Stop spending 3 hours in the gym every day and don’t do 20 sets for your biceps if you don’t want to be a competitive athlete. Focus on building your fundamentals, structure your workout and train with a reasonable intensity.
The post Do You Need to Train like a Bodybuilder to Look like One? appeared first on Lifehack.
Having haters is a part of life. Hate comes in a variety of forms and can come from friends, family members, coworkers, classmates, associates and even random internet trolls.
Haters are the ugly side of success. If you have anything going for yourself, you’ve experienced hate. Whether you are intelligent, thin, curvy, in a relationship, single, have kids, or love your job, you are going to have haters. You hear the snide comments, see the random side-eyes, read the hateful comments under a social media post. You feel the tension when you try to discuss a recent win with a friend and then you find out that there are people dogging you behind your back.
Most people will tell you to just ignore your haters. They say that it’s just a part of life that you have to learn to deal with especially if you plan to do big things. And while that is accurate and sound advice, there is a way to turn some of your haters into friends.
The quickest and easiest way to turn a hater into a friend is to ask them for a favor. It’s a well researched psychology technique called the Ben Franklin Effect[1]. When you ask people who dislike you to help you out, it shifts their perception of the relationship and makes them view you as a friend instead of a foe.
Favors are for friends. You don’t usually do a favor for an enemy or someone you deeply dislike. It all has to do with cognitive dissonance. According to cognitive dissonance theory,[2] there exists a tendency for people to establish consistency in their beliefs, values and opinions. When attitudes and behaviors become inconsistent, dissonance occurs.
The brain needs to eliminate the dissonance. The brain behaves as an outside observer. It continually watches and evaluates your actions and then contrives explanations for why you do what you do. Dissonance occurs most often in situations where an individual must choose between two incompatible beliefs or actions. So, in this case the reasonable belief is that favors are for friends. When you ask a hater for a favor, you create dissonance and the hater has to change their perception of you in order to perform the ask and eliminate the inconsistency.
Asking for a favor is also a subtle form of flattery. Dale Carnegie’s book How to Win Friends and Influence People suggests that requesting a favor allows the hater to feel that they have something we don’t. It levels the playing field in their mind. It also makes the hater feel admired and respected. They then not only want to help you but will also begin to see you differently. The hate dissipates.
Asking a hater for a favor requires humility and a bit of thought. The favor should be something small enough that it is easily performed but not so trivial that it seems more of an insult than a favor. This means that you should consider the strengths, weaknesses, intellect and ability level of the person you are asking.
If it’s someone you don’t know, keep the ask simple. Borrowing some change at the vending machine or some other small item, asking them for assistance with an app on your smartphone or asking them to recommend a restaurant or other establishment are all great favors to ask for.
When you make your request, remember to ensure it sounds like you really need the favor and value the person’s help. Keep your tone humble and your body language open. And be sure you express your appreciation and gratitude for their help.
This technique is not just for haters. It works well with people you may not know well such as a colleague, mild acquaintance and even your secret crush. The simple action–making a small and reasonable request–can be the catalyst that transform a hater into a friend.
Experiencing hate as you work to become your best self is inevitable. Turning every hater into a friend isn’t a practical goal but you can befriend some. Simply humbling yourself, and asking for assistance in the form of a favor, is the first step in changing them from foe to friend.
Featured photo credit: Freepik via freepik.com
| [1] | ^ | The Science Dog: The Ben Franklin Effect |
| [2] | ^ | Instructional Design: Cognitive Dissonance (Leon Festinger) |
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While the formative years of a relationship are usually incredibly positive, it is hard to imagine any changes later on. As feelings change and relationships grow to take on greater responsibilities, it is easy to become mired in a cycle of negativity that overwhelms any feelings of passion and love that remain.
We have all experienced this. Initial feelings of passion and excitement slowly give way to sadness, apathy, and, in some instances, resentment. These feelings can create a relationship with more negative interactions than positive ones, which exacerbates the existing issues further and places an intolerable strain on each individual involved.
In order to understand this further, let’s consider another scenario where it is possible for negative transactions to outnumber positive ones. If you have a bank account, for example, you may have experienced periods where your outgoings and monthly payments are greater than your earnings during the same period. As you will know, such a scenario will leave you in the red, either trapped in a predetermined overdraft or indebted to the lender.
This type of situation cannot continue indefinitely either, as a continued excess of negative transactions will eventually force you to foreclose on the account.
In order to avoid this, you must adopt a proactive approach to resolving the issue, while taking practical steps to build the number of positive transactions in the account and restoring a healthy balance. This requires courage and understanding, while it also encourages you to constantly work on your financial management and seek out creative methods of maintaining a positive balance.
This is a principle that can be applied directly to your relationship, as research conducted by Dr. John Gottman underlines. His theory is based on the basic principle that the existence of ongoing and unresolvable issues within a relationship is perfectly normal and healthy, and that the key is to balance this with positive interactions.
According to Gottman, the golden ratio for a healthy relationship is to experience at least five times more positive interactions than negative ones[1], as this creates a balance that can sustain a union even through testing times.
This is often referred to as a “relationship bank account”, where an excess of negative interactions and withdrawals (or conflicts) quickly drains any credit that exists and edges the union close to zero or the precipice of a break-up. If you are able to establish a healthier balance and the type of ratio referenced above, however, you can build the credit and level of sentiment within the relationship, creating a safety net that minimizes the impact of arguments and ensures that individual issues are kept in perspective.
While this logic holds true, however, the question that remains is how can couples pursue such a healthy balance? The first step is to recognize the realities of human relationships, which dictate that conflict is inevitable and should be embraced as a key part of adult life. From there, it is easier to manage your relationship while seeking out opportunities to build positive interactions and memories.
When it comes to forging positive interactions, it is crucial that you focus on your relationship and look to seek out shared passions and hobbies. This ensures that you spend quality time with one another, and ensures that you enjoy positive experiences and interactions that can quickly build credit between two individuals.
This requires effort and application on both sides, of course, while there should also be a willingness to set aside specific periods of time for such activity.
By managing your relationship as though it was a bank account and adhering to Dr. John Gottman’s golden ratio, you can create a positive and sustainable relationship that can survive even difficult periods of time. If you doneed any more motivation to follow this path and invest time into cultivating such positive interactions, just consider the consequences of allowing negative interactions to build up and the permanent impact that this can have on relationships.
Featured photo credit: Sunshine-D / Flickr via flickr.com
| [1] | ^ | The Art of Manliness: Why the Secret of a Happy, Successful Marriage Is Treating Like It Is A Bank Account |
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If you enjoy posting selfies on social media but dislike scrolling through others’ selfies, then this is for you.
