Archive | Building Muscle

Boost Your Testosterone Levels Naturally For Optimum Sex Drive

Testosterone is the principal hormone responsible for the development of male reproductive organs like testis and prostate. It enhances the growth of muscle mass and strength, increases borne density and strength and promotes maturity of the sex organs especially the Penis. Low testosterone levels reduce your sex drive and as well causes erection dysfunction and low sperm development. The use of artificial hormones, Drugs or Doctors to increase your testosterone will not only give you a temporal result but it also comes with a lot of side effects like hair loss, Acne, Bloating-water retention and Wild Mood Swings. But using the natural means is the surest way to boost your levels of testosterone for optimum sex drive.

To boost testosterone levels naturally for optimum sex drive requires the use of herbal supplements, natural foods, exercise and avoidance of the use of prescribed medications. These factors when used in adequate proportions will make your testicles to get fuller and heavier, increase your ejaculation volume and erection power and in general promote quality life.

The use of herbal supplements in boosting testosterone level for optimal sex drive is powerful and more result oriented both at the short and long run than the prescribed drugs. It only requires you to ensure that you choose the right herbs, Keep a minimum of seven different herbs for boosting levels of testosterone and take each for one day. This is because when you rely on just one testosterone booster, yes you can feel honey, juiced, motivated even high sex drive, but as you continue using the same herb the effect will continue to depreciate until it works no more. When you take different herbs each day, you keep your body guessing thereby avoiding the chances of your body building up tolerance.

Brief and intense exercises help your body to release testosterone and growth hormone as you surpasses the anaerobic threshold which is the burning sensation you some times feel in your legs during your heavy exercise routines. This article does not recommend endurance exercises for testosterone boosting because it lowers the testosterone levels. To boost your testosterone levels for optimum sex drive you need to perform intense exercises like jumping rope, weight training, squats, stair climbing and sprints three times in a week with maximum of 15 minutes for each of the exercises. Seek to observe when you feel that burning sensation in your legs then push harder for some minutes longer so that you can achieve big surge of anabolic hormones. Again, your training should focus more on your leg muscles because it is the biggest muscle in your body and the more you work on them the more you will be boosting your levels of testosterone.

Another way you can boost your testosterone levels is by eating natural and healthy diets for maximum testosterone production. There are lots of foods out there you must avoid because they cause a lot of harm on your hormone levels. Such foods include: grape and corn syrup, soy products, bleached white flour and excess refined carbohydrates. To maximize your testosterone levels, you need to consume more of the following foods: eggs, watermelon, wild Salmon, Avocados, Raw Oysters, Cruciferous Vegetables, Grass Fed Beef, Chicken and Tuna. Quality animal fats, nuts and unrefined carbohydrates, as these foods will help to increase your testosterone levels.

Low sexual desires in men are as a result of low testosterone levels. Therefore, to experience a high sex drive, you need to increase your testosterone levels. Thinking of using artificial hormones, drugs or doctors will be one of your biggest mistakes because they will not only succeed in giving you a temporary satisfaction and then worsen your situation later but they also come with several side effects, but with the use of natural therapy like the use of herbal supplements, exercise, healthy foods you are sure of boosting your testosterone levels for optimal sex drive.

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How Quickly Can You Get Fit After Years of Inactivity?

Have you been inactive for years? Are you wondering how long it will take you to get fit?

The short answer is “It depends!” How fast you get into shape is directly related to your present physical condition, and how fast your body reacts to physical conditioning. For example, someone 10 pounds overweight, with no physical limitations, will get into shape a lot faster than someone 50 pounds overweight with Type II diabetes and bad knees.

Not only will it take the second person longer to get in shape, but he or she will probably need to use a different strategy. The second person may never get to the fitness level of the first one. But remember that it is not a competition. It is individual and doing anything is better than doing nothing.

Getting fit after years of inactivity is like taking a car out for a drive after it has been sitting for ten years. If you are a car aficionado, you know you wouldn’t get in, and see how fast you could max out the r.p.ms in every gear. You would baby it along and gradually get it up to speed. The body after years of “non-use” is similar.

You want to start slow and gradually work your way up the fitness ladder. The American Heart Association recommends that a good place to start is to exercise three to four times per week, 30 to 60 minutes each time, with a target heart rate of 50% to 60% of your maximum heart rate. To calculate your maximum heart rate take 220 – your age (for men) or 226 – your age (for women).

For example, the maximum heart rate for a 50 year-old man would be 170. Sixty percent of that figure would be 102 beats per minute. Increase your level of activity over a 6-week period eventually getting your target heart rate up to 70 to 80% (80% would be 136).

A good place to start is with a mix of cardio and strength training. Walking, running, playing tennis, biking and swimming are all good cardio activities that will get your heart rate up to your target range. Of course before starting your exercise routine, (and after getting the okay from your doctor), be sure to warm-up with stretching.

If you have bad knees, then substitute an elliptical trainer for walking or running. And don’t even think of playing tennis. With either cardio or strength training, adjust time/intensity and weight/repetitions to keep your heart rate in the appropriate range. With strength training, start out light on weight and repetitions and work up.

The other half of getting fit is eating right. While you are at the doctor getting checked out to see if you are fit enough to start an exercise program, ask about a nutrition plan. It will be different for you if you have to lose a lot of weight than if you are already at the proper weight for your height and age.

Getting fit is about setting a goal and then gradually working up to reach that goal. Focusing only on reaching your goal as quickly as possible is just asking for a debilitating injury which could set you back months.

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Anti-Stress Workouts

With free time in short supply, worries to shoulder and active family and social lives, far too many of us find ourselves caught in a non-stop whirl. The all-too-common result is stress burnout, a topic of major concern for leading psychological researchers and hundreds of thousands of victims each year.

Chances are you’ve felt the symptoms – knots in your neck, butterflies in the stomach, irritability. Stress can get a lot worse, though, and if it’s bottled up it can be a potent and disruptive force to the healthy body and mind.

So what do you do when you find yourself grinding your teeth? The cure might be a good workout. Recent research has once again affirmed common sense: getting the heart pumping and letting the sweat start to flow can tone your attitude as much as it forms your physique.

As a whole, people who exercise regularly and take athletic time out to blow off steam can manage stress better.

Besides, as a weapon against stress, exercise is healthier than having a drink and cheaper than visiting a psychiatrist. And it works.

WHY WORK OUT?

What we commonly know as “bad stress” – tension – is actually an instinctual, physiological reaction that enabled our prehistoric forefathers to survive the dangers of the wild.

When you perceive a danger or threat, your body assumes the well-known “fight or flight” mode that prepares you to defend yourself against attack. The hypothalamus region of the brain sends a message to the pituitary gland to secrete cortisol, “the stress hormone”, into your bloodstream. In the chain reaction that follows, signals begin rushing to all parts of your body. Adrenaline pours into your bloodstream, your heart beats faster, your blood pressure increases and your breathing gets heavy. You’re ready for action. Usually, though, the opportunity for physical release isn’t there; you merely sit and seethe. Though the stressful event may be over, the lack of reaction means that those chemicals remain in your bloodstream. Over a prolonged period, they can become overwhelming – even leading to high blood pressure, hypertension or a nervous breakdown.

Dr. Hans Selye, a pioneer in the study of stress and author of ‘Stress Without Distress’, explains that we have a three-step reaction to stress. First, we experience a stage of initial alarm. Followed by a stage of adaptation or resistance, and finally, we are exhausted. If we don’t move all the way through these stages, stress gets bottled up inside – a cumulative and insidious process.

Of course, exercise isn’t going to be any help at all if it only adds more stress to a tension-ridden life. So don’t create a situation where it means a rush-hour train journey to the gym, signing up for a class you won’t able to make, or spending more money than you can reasonably afford. But take heart, almost any regular muscle-moving activity, no matter how offbeat or humble, is stress-reducing. In fact, Selye goes so far as to call exercise “good stress.”

HOW TO WORK OUT?

Joining the local football team, playing tennis at the club, and going out dancing are all great ways to blow off steam. The reason is that they incorporate aerobic exercise.

When you hear the word aerobic, don’t think only of tummy-tightening calisthenics in leotards. Any exercise is classified as aerobic if it increases your breathing rate without leaving you out of breath, and makes your heart and lungs work to supply more oxygenated blood to the muscles in action.

The best aerobic sports are swimming, bicycling, jogging, tennis and racquet-ball. Team sports that involve running, throwing and agility are good too (however, you can be somewhat more prone to injury). All of them will prove physically beneficial if you do them consistently, and they can offer just the tension-busting release you need to unwind, breathe deep and put things in perspective.

Pick an activity you enjoy and not one that’s going to make you even more stressed. Depending upon your level of fitness when beginning an aerobic exercise, walking may be the right exercise to meet your stress reduction needs. Consult your doctor when designing any anti-stress exercise regimen.

Those who work out regularly have expressed amazement at how the addition of an exercise programme into their daily routines can make a difference in their attitudes, their health and even their sex lives.

The human body wasn’t designed to sit at a desk; we were built to be movers and shakers in the physical, not the corporate sense. When you give your body the outlet it’s begging for, symptoms from listlessness to reduced sex drive to tension headaches often mysteriously disappear.

And you’ll learn to deal with stress better over time. Dr. Kenneth Cooper, founder of the Institute for Aerobics Research in Dallas observes: “Aerobically fit people actually have lower heart rates during stressful situations than people who aren’t fit.”

HOW TO START?

Follow these general stress reduction guidelines:

Work out hard enough but not too hard. When you perform aerobic exercises, your goal should be to get the heart pumping to 70 per cent of its maximum capacity. Once you’ve hit this point, you should maintain it for about 20 minutes. A good rule of thumb for determining how hard you should do an aerobic exercise is that you should be able to hold a conversation at the same time.

Also, pick a place to do it that makes you comfortable. Try to schedule your workout at a convenient time, and stick to it. Nothing will make you more tense than feeling obligated instead of inspired to get your body moving.

And don’t expect too much at once. Remember, as with all activities, you only get out as much as you put in.

CHEMICAL REACTION

As you get into the groove of stress-reducing exercise, you’re likely to discover yet another benefit – it can actually get you high.

When you work out, your body secretes endorphins, those morphine-like substances that are often responsible for the euphoric feeling called “runner’s high.” These same endorphins that make you feel good during a workout can be a powerful weapon in your war against stress.

When tension sets in, endorphins are released into your bloodstream along with the cortisol hormone, and the combination can go a long way toward offsetting bad feelings. You only reap this benefit once you’re in good physical condition.

Though research is ongoing, some scientists claim that endorphins have a stabilizing effect upon the hormones (like cortisol) released during stress, tempering the negative effects on the body. According to Dr. Daniel Landers, professor of Physical Education at Arizona State University, “If you block the effects of endorphins, the heart rate goes up to twice the normal level.”

The bottom line is that not only does exercise help offset the stress you’ve already endured, it goes a long way in preparing you to deal with those increasing tensions yet to come.

All this shouldn’t make you think aerobic exercise is the end-all and be-all of body and mind conditioning techniques. It still has its limitations. If you don’t work out on a regular basis, the best exercise will do little or nothing to improve your reaction to stress, and it may even make stress worse by increasing your heartbeat intermittently between periods of inactivity.

There are chemical disadvantages to working out sporadically as well. If it is unaccustomed to the exercise, your body will not increase its endorphin levels until after the workout is over, in which case they might act to dull pain of strained, out-of-shape muscles, but will be released much too late to counter the stress hormone in your system.

Once you’ve built up your heart and turned yourself into a super-efficient stress-busting machine, it’s time for the next step: learning how to relax.

For ultimate stress relief, consider those activities that take you into the great outdoors. Whether you work out in the open air every day or supplement an indoor-gym programme with occasional jaunts across mother earth, you’ll find that a little communing with nature can go a long way in melting away stress.

Most importantly – enjoy it. As the Simon & Garfunkle song says, “Slow down, you move too fast, you’ve got to make the morning last… “

Make it last with some sports activity that makes you happy. And the next time you feel like blowing your top, you might just find you can cope a little bit better.

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The Importance Of An Active Lifestyle

Over the past 15 years or so, we have been told that a healthy lifestyle is important. Scientists recommend we should be accumulating on average 60 minutes of exercises a day in order to maintain healthy levels. What exactly does that number mean? Over the course of a regular day, we should be doing some sort of physical activity that adds up to approximately 60 minutes. Whether it is in the gym on the treadmill or just in the garden for the afternoon, adding physical activity is vital.

First we need to know what actually constitutes exercise. The term Healthy activity can be broken down in to three categories; Cardiovascular, Resistance, and Flexibility.

Cardiovascular training

It is recommended to do cardio 2 or 3 times a week. Depending on your fitness level., cardio can consist of a nice walk with your dog, or a vigorous run on the treadmill. Ideally you are trying to increase your cardio capacity. which has many health benefits.

Resistance Training

Part of living an active lifestyle is by doing some sort of resistance training at least 2 times a week. That doesn’t mean you have to go to the gym and lift weights, you can easily do it at home by doing movements as simple as pushup and sit-ups, or by using something like resistance bands. Resistance training is just as important as cardiovascular activity and adds to your overall physical health.

Flexibility (stretching)

After you exercise, it is recommended you stretch for roughly 10 minutes, holding each stretch for 15-30 seconds. Stretching is crucial to maintain flexibility and reduce the chance of injury from exercise.

Benefits of Exercise

So now we know that working out is important, but what are the actually benefits of living an active lifestyle? Below are just 5 of the countless benefits of being active.

Reduces the Risk of Dying Prematurely – Those living a healthy active lifestyle live longer compared those who are more sedentary.

Lowers the risk of developing diabetes – Exercise keeps body fat in control and helps regulate sugar levels

Increase muscular strength – Having an increase in strength helps make daily activities less difficult.

Helps reduce the risk of heart disease – Regular exercise strengthens the heart, respiratory system, and lungs which aids to reduce the risk of heart disease.

Decreases Body Fat – Exercise along with a balanced diet will reduce body fat significantly.

As you can see there are many excellent benefits of living an active lifestyle. By adding a small amount of cardio, resistance training and some stretching to your daily routine, the overall benefits are almost endless. Essentially being healthy is about adding balance to your life. You don’t have to be a Lance Armstrong, or a Venus Williams to be considered active, you just have to add some extra activities to you routine.

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Top 3 Reasons Protein Is NOT Overrated

On a few separate occasions, I’ve heard people from various health occupations declare that protein is “overrated.” It seemed to me those folks were thinking of “body” protein – for muscle building and the like – rather than brain protein. This brief article covers the top 3 reasons to take a different view of protein.

1. Protein provides amino acids.

Amino acids are the precursors of several key brain chemicals – dopamine, norepinephrine, and serotonin. Those neurochemicals affect the brain in a number of ways.

Dopamine and norepinephrine boost alertness and brain reward. Norepinephrine and serotonin improve mood and help fight depression and other “off” moods. All of them are brain feel-goods.

2. The female brain turns over serotonin at a faster rate than the male brain.

As a result, women need protein throughout the day. That provides the amino acid tryptophan in sufficient quantities to help the brain make enough serotonin and prevent various mood issues.

In addition, protein foods provide B vitamins. Vitamin B-6 helps to make serotonin synthesis (or re-synthesis) possible.

3. Protein is the macronutrient that offers the highest satiety.

Satiety is the feeling that we’ve had enough food and don’t need to go back for more. One underlying reason for this is that protein triggers production of cholecystokinin (CCK). It’s the most powerful satiety hormone the human body produces.

Yes, there are quite a few other reasons to eat protein, but let’s stick with these 3 for this article.

The above reasons are compelling ones to keep eating true protein foods – fish, chicken, grass-fed beef, free-range organic eggs, shellfish, and more – throughout the day. If you’re against eating animal products, by all means substitute high-quality protein powders.

Vegetable proteins are having their moment right now. But for some people, the amount of protein available in kale, for example, won’t provide enough protein to make big changes in the brain. Vegetable protein powders, though, offer more.

Whatever form of protein you decide to use is up to you, of course. Just don’t skimp on protein if you’re seriously interested in alertness, better moods, and greater satiety.

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The Jack Bauer Guide To Losing Weight And Getting In Better Shape

Quick note before reading this article: You may not know the TV character Jack Bauer, and that's okay! In this article you'll still learn a valuable tip that you can follow to help you get results with losing weight and getting in shape!

The beloved character, Jack Bauer, from the beloved hit TV show some years back, "24", has certainly resonated with people beyond just entertainment value. People have connected to this character in so many ways in relationships to their own lives. That being said, if you want to start losing weight and getting in better shape, there is one aspect of Jack Bauer that if you adopt into your mind when dieting and exercising, I can secure you, you will get massive results! To learn more, continue reading …

You see, without his shoulder bag, his weapons, and the much loved Chloe, Jack would not have gotten very far with a mission … or would he? If Jack did not have any of those things, would he make it out of some of the most impossible situations? If you are a fan of the show, then your answer is more than likely … HECK YES!

Through the seasons of 24, you'll see Jack getting out of insane situations that anyone else would have certainly not had any luck in. And the reason why he got out of crazy situations and ended up completing missions successfully is because of one constant philosophy he followed … and this philosophy is what I recommend you follow if you want to lose weight and get in shape …

That philosophy is to do whatever it takes to accomplish the tasks at hand. And when I say "whatever", I mean WHATEVER it takes to complete the tasks at hand!

This is certainly not difficult with dieting and exercising as compared to Jack surviving a Chinese prison camp, or avoiding certain death from a Mexican drug cartel, or threatening an ex-President, and more!

Many people approach diet and exercise with a mindset that if their set plan can not be followed for some reason, then they have to either give up or get another plan. If you want success, you can NOT think that way! You have to think along the lines that if your plan is not working, then you need to quickly improvise, adapt, and overcome … and FIND A WAY to accomplish the tasks at hand.

What are the tasks at hand?

Well, that depends. It depends on whatever your plan is and what your goals are. Tasks will be different amongst everyone.

For you, your goals may be to lose 20 pounds, burn off 15% body fat, and put on some lean muscle tissue. The tasks would be something like going on a metabolism boosting diet, doing high intensity interval cardio, low intensity cardio first thing in the morning, and of course, muscle building workouts. For someone else, their goals may be different … and therefore, their tasks will be different.

Now, if situations pop up that makes it difficult for you to accomplish your daily tasks for improving your body, then you must have the mindset that you are going to do SOMETHING … ANYTHING … WHATEVING, to achieve success for the day ! Do not feel as if you can not achieve a full workout or eat a full healthy meal, etc., that you have just failed. You find a way to STILL make healthy decisions … regardless.

Taking this approach will do 2 things. One, you'll have a major boost to your willpower. And secondly, you'll quickly reach your goals!

Bottom line, whatever it is you are trying to achieve with your body, understand that if you find it difficult to stick to your pan, that does not mean you should quit or find a different plan all together. It means that you need to analyze, adjust, and do whatever it takes to achieve your personal daily goals. In the end, Jack Bauer had a poetic exit from his career as a CTU agent, and it was not because he followed all the rules, it was because he did WHATEVER it took to get the job done!

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Bruce Lee Workout – The Tensolator

Why is there such a mystery surrounding the Bruce Lee workout?

His workouts have been well documented, and he even left notes. Bruce Lee tried just about every piece of exercise equipment that was available in his day. One of them was called the Tensolator.

What is the Tensolator?

Essentially, it consisted of two tubes, one sliding into the other with handles at each end and a steel cable covered by plastic wrapping it. I know it’s hard to visualize. You really have to see it, in a moment I will show you what it looked like.

The Tensolator, used a coiled spring to provide resistance and incorporated isometrics into its training program. The creator of the Tensolator, Gert F. kolbel, a German inventor designed this portable home gym after a device that was being used for research in a major German Think Tank.

The Bruce Lee workout included the use of the Tensolator to increase punching power, speed and muscle size. There are pictures of Bruce Lee, using it in place of dumbbells to increase the power and speed of his 1 inch punch.

In the book, The Art of Expressing the Body by Bruce Lee and John Little, he spelled out his Tensolator training program. Even though the original Tensolator only allowed for 24 exercises for the entire body, it was enough for Bruce Lee.

Here is the Bruce Lee workout for the Tensolator according to Bruce Lee’s notes:

Chest-

Chest Compression.

Twisting.

Arms-

Bow and Arrow

Vertical Compression

Biceps — Standing and Kneeling

Forearm

Shoulders-

Behind the Head Compression.

Above the Head Compression

Door Corner Press.

Stomach-

Sitting Pulling Downward

Kneeling Compression.

Oblique Compression

Back-

Kneeling Pulling Downwards

Vertical Compression on Thigh

Behind Buttocks Compression

Lean over Compression.

Dead Lift.

Leg-

Stiff Legged Outward Stretch

Knee Outward Stretch

Standing Calf Press Down.

Knee Squeezing Inward on Grip

Lifting in Step Upward.

Circulation Exercise

Bruce Lee was obsessed with making his body as powerful as possible and no doubt he achieved his goal

Here are some of the feats of strength that he performed:

* Lee’s striking speed from three feet with his hands down by his side reached five hundredths of a second.

* Lee’s combat movements were at times too fast to be captured on film at 24fps, so many scenes were shot in 32fps to put Lee in slow motion. Normally martial arts films are sped up.

* In a speed demonstration, Lee could snatch a dime off a person’s open palm before they could close it, and leave a penny behind.

* Lee could perform push ups using only his thumbs

* Lee would hold an elevated v-sit position for 30 minutes or longer.

* Lee could throw grains of rice up into the air and then catch them in mid-flight using chopsticks.

* Lee performed one-hand push-ups using only the thumb and index finger

* Lee performed 50 reps of one-arm chin-ups.

* From a standing position, Lee could hold a 125 lb (57 kg) barbell straight out.

* Lee could break wooden boards 6 inches (15 cm) thick.

* Lee performed a side kick while training with James Coburn and broke a 150-lb (68 kg) punching bag

* In a move that has been dubbed “Dragon Flag”, Lee could perform leg lifts with only his shoulder blades resting on the edge of a bench and suspend his legs and torso perfectly horizontal midair.

* Lee could thrust his fingers through unopened steel cans of Coca-Cola, at a time before cans were made of the softer aluminum metal.

* Lee could use one finger to leave dramatic indentations on pine wood.

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How to Get a Bigger, Stronger and Longer Penis Without Pills, Surgery Or Devices

As a woman let me tell you that yes size absolutely does matter. This is not to be condescending, but size does make a huge difference (no pun intended).

But let me stress that I would highly advise against getting surgery, pumps and taking pills to make your penis muscle bigger. All those methods are costly and gimmicks at best.

If you want to learn how to get a bigger, stronger, and longer penis, and have more control over it you need to start exercising your penis. Many people exercise their penis to gain more control of it as well, penis exercises are excellent for men suffering from premature ejaculation.

What Are Penis Exercises?

You may be laughing or wondering, “You want me to do penis exercises? Like put a little dumbbell or weights on my penis?” Fortunately for you exercising your penis is a safe and very easy method to increase your penis length and girth. It doesn’t require any weights or devices.

Like any other muscle of your body, you need to exercise your penis muscle. If you don’t exercise your muscles you know what happens you become weak, and flabby. I’ll give you an example of a popular penis exercise for beginners called jelqing.

Wet Jelqing

Before you do this exercise, as with any exercise, you must warm up. To warm up simply take a nice hot shower or use a warm towel of place it on your penis and the surrounding area.

You will need lubrication or oil; I recommend using olive oil, coconut oil, grape-seed oil or almond oil. Your penis needs to be 20-40% erect to do this. If you find yourself getting aroused, stop and then wait till your penis is again 20-40% erect.

Put oil all over your hands and your penis. Then make a circle with your index finger and your thumb at the base of your penis. Slowly run your two fingers down the length of your penis until you reach the end of the shaft, just under the head. Repeat with your left hand. Do 15 sets totaling 30 strokes each hand.

See it’s that easy. In two months time you will find your penis bigger, stronger and longer and you will have more control over it preventing premature ejaculation.

If you really want to learn how to get a bigger, stronger and longer penis I highly recommend you get the bestselling penis exercise book, now available as an eBook called Exercising the Penis by Aaron Kemmer. He explains how you can increase your penis size with full explanations and penis workout schedules so you won’t hurt or strain yourself.

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Janitorial Services – Janitor Safety Tips

When you work for janitorial services, you could work in schools, factories, hospitals, or offices. The job can be hard and does require a lot of stamina. Hazards can also be associated with being a janitor. Working as a janitor for a janitorial service, you are subjected to various chemical and physical hazards. This can include lifting things on a constant basis, using heavy equipment for cleaning, bending, stooping, being on your feet for eight hours a day, using strong chemicals for cleaning purposes, and more. Any of these hazards can lead to a severe injury and could cause life-long injury.

To help minimize the risks of accidents and hazards a janitorial service should hold training sessions and go over what a janitor can do to work safely. This includes:

• A very common job for a janitor is lifting heavy equipment. To escape muscle sprains and back injuries make sure that you use proper lifting techniques. When lifting heavy things bend your knees and lift from the floor making sure that you avoid turning and twisting your back.

• To relieve stress from continuous work take short breaks

• If you are working with someone and have to lift heavy equipment ask the person working with you to help so you do not have to carry the entire load alone. It could adversely affect your body and cause an injury. You should also have on a lift belt when you have to lift a heavy load on your own or with someone else.

• Make sure that the shoes you are wearing are comfortable and have slip proof rubber soles to get a proper grip on the floor, especially if it is wet because you may have floors to mop.

• Most janitors have carts that carry their equipment like mops, brooms, dust rags, cleaners, etc. Make sure that they are in good condition and roll smoothly across the floors. If there is a wobbly wheel or other problems with the cart that you let your janitorial service know so it can be fixed. When pushing them lean forward so it makes pushing them easier. Take time to stretch after pushing the cart so you do not get kinks in your back or cause a back strain from pushing the cart too much.

• One of the main duties is cleaning the floors. It can be mopping or vacuuming the floor. Be sure that when cleaning the floor that you maintain proper body posture. When mopping make sure that the handle is held tightly and that it is done in a rhythmical motion to avoid tiring.

• When taking out the trash, cleaning the bathrooms, and messing with chemicals and cleaners wear rubber gloves to protect your hands.

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Fat Burner Supplements That Are Safe For Diabetics – Are There Supplements For Diabetes?

Words to check for density: fat, burner, supplements, safe, diabetics, supplements, diabetes

The main topic of this article will dwell on fat burner supplements that are safe for diabetics. People today live in a world full of fast foods and stressful environment. This kind of lifestyle promotes negative diseases such as obesity and diabetes.

Keep in mind that the success of any pill or diet supplement depends on two factors – healthy lifestyle and exercise. It is then important for us to have healthy eating patterns, enough rest or sleep, and exercise.

What are the possible reasons why we have diabetes?

1. It comes with the genes, so we must be aware of our family history. We must consult the doctor regularly to check our blood sugar level.

2. We eat in excess, at the same time we indulge ourselves with unhealthy foods. This will result to obesity.

3. We do not exercise. Keep in mind that we need to move in order to enhance our muscles, burn calories, and sweat.

4. We have other medical disorder. This means that we really need to consult our physician because the danger of multiple complications is possible.

5. Emotional Stress also play a vital role in diabetes. Social and family support is very important in this stage.

In taking any supplement, one must follow the instructions of the doctors for it might be harmful to the body. It can affect the balance and body metabolism. The intake of such pills is dependent on the type of body, and level of physical exercise.

What are the fat burner supplements that are safe for diabetics?

1. Caffeine – it is better with physical exercise

2. Green Tea – best combined with workouts and exercise

3. Coleus Forskohli – it can melt out body fats at the same time maintain blood pressure.

4. Nut Kola – it is effective if matched with good exercise plan

5. Ephedra – it can give energy at the same good for muscle building.

6. Synephrine – burns calories and boost metabolism at the same time.

7. Guggul – helps in the reduction of cholesterol level in the body.

8. 7 Keto – improves thyroid glands and metabolism.

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