Sometimes, as much as you train, you are only able to get a tone and define a little, but hypertrophy costs. Usually, body building is not so much because of the routine, but because of a series of factors that are playing against you without realizing it. Your goals can be many, but if you are trying to widen effectively without achieving it, you better write down a series of tips to apply in your day to day in the gym. Let’s start!
1. Exceed your limit: frequency, intensity and loads are concepts that you have to familiarize yourself with to get the most out of your workouts. Knowing yourself is also essential, not all muscles respond the same, nor do you have the same ease of gaining volume as someone else. Do not complicate yourself, be clear about the concepts and especially the most important: the training volume, with little weight we will not do anything.
Your progression has to go upwards, continually surpassing yourself in time (always with a head) will make you go forward. More volume, more load, more frequency, and more intensity. Every effort has its reward, but you cannot rest on your laurels and always work at the same rate without sticking your cane. Only those that really seem difficult should count as effective series. It has to cost, this is so.
2. Get strong in your repetitions: at the beginning, you will reach the end of them with your tongue out, the first step is to overcome them with some ease. But once you get to that point, lift more weight and get to a point where you notice you’re gaining strength. You have to progress in that rank.
3. What is hypertrophy? You have to break with what is talked about in gyms and with preconceived ideas. Normally you hear that 6-12 repetitions are the minimum to gain volume so that our muscles hypertrophy, but this is not true. From 1 repetition to 20 repetitions, we can be doing it perfectly. It all depends on the load and our level of effort with respect to it.
4. Load/weight undulate: you can start with a series of repetitions and gradually increase it in the same training session. If this is inconceivable to you because of your physical form, increase those repetitions during the week or if not during the month, but always keep the lineup. Never stalled for too long.
5. Set yourself a long-term goal: and go in stages. It is changing and with each cycle increasing loads, intensities, but without burdens or in record times. It takes time for the body to get longer-lasting results. Although you feel more bloated after training, it does not mean that this is permanent. Blood accumulates in muscle fibers and bloats you, but only constancy and perseverance will get you what you want. Do not rest more than four days between sessions.
6. Choose exercises well: you have to affect the muscle in different ways, do not get stuck in one. It’s okay to use the basics, but you have to add variety to stimulate the muscle or muscle group in different ways. It is not necessary that we always reach the limit of muscle failure, leaving one or two repetitions is a smart option.
7- Train with your head but give your maximum: you shouldn’t go crazy, but do your best in each session. Although the next day it hurts to the soul, it is better than if it is not your day you leave it for the next than you do it wrong and like an automaton. Leave your skin in each series, in each exercise. But not half measures, because it will not help you at all.
About Chris aka dream
Chris aka dream a fitness mogul, bodybuilder, and trainer. He was a former American pro football player, and competed in 2 bodybuilding shows and placed top 3 in both and featured on and in various fitness magazines. The message he wants to send is that he is rising high in the fitness industry and to any beginners that want to train with a high-end trainer to contact Chris aka dream at
Umar Nisar was born and raised in the busy city of Abbottabad. As a journalist, Umar Nisar has contributed to many online publications including PAK Today and the Huffing Post. In regards to academics, Umar Nisar earned a degree in business from the Abbottabad UST, Havelian. Umar Nisar follows the money and covers all aspects of emerging tech here at The Hear Up.
Health Benefits of black cold-pressed sesame oil for massage
Sesame oil is made from raw, pressed sesame seeds and contained culinary, medicinal and cosmetic uses.
The sesame seeds that have been planted for thousands of years are probably the oldest oil-rich seeds. In most Indian households, you can often see a bottle of sesame oil in one corner of the kitchen shelf.
Ayurvedic Doctor says that cold-pressed black sesame oil has a higher proportion of fatty acids than sesame oil obtained from heated seeds, in addition to the mild almond odour. Also, the component of cold-pressed sesame oil protects it from corrosion and therefore extends its shelf-life.
Sesame oil has value in Ayurveda because it has antibacterial and anti-inflammatory properties. Sesame oil is commonly used in Ayurvedic masssage and skin beauty treatments because it is an excellent moisturiser, promotes healthy skin regeneration, has anti-ageing properties, and is considered a natural SPF.
The oil is also widely used as a massage because of its warming properties and the ability to deepen the skin.
Helps in Rheumatoid Arthritis
They may not contain as many nutrients like copper, zinc, magnesium, iron, and calcium-laden sesame oil seeds because some of them are lost during the extraction process, they still retain most of the beneficial properties. It is primarily known for its zinc and copper content, which helps produce red blood cells, blood circulation, and metabolism.
Copper is also known for its anti-inflammatory properties and helps to reduce arthritis pain, swelling in joints and strengthen bones.
Stress and Depression
According to experts, sesame oil in the diet helps in making serotonin which in turn helps to feel positive and keep away the chronic stress. You can also consult with an ayurvedic consultation to get to know more about it.
For promoting oral health and plaque removal. One tablespoon of oil is taken on an empty stomach and shaken in the face for about 20 minutes, and then spit out. Sesame oil is usually used for this practice due to its medicinal properties.
Improving Eye Health
According to traditional Chinese medicine, there is a very amicable relationship between the eyes and the liver. It was believed that the liver could store blood and that the branches of the liver supplied blood, enabling its proper functioning.
Sesame oil is a natural tonic for the liver that enables better blood flow, with the result that it is believed to nourish the eyes.
Sesame Oil Benefits for Diabetes Patients
Sesame seed oil is a good source of magnesium as well as various other nutrients. All of this together enables sesame to lower blood glucose levels, thereby reducing the risk of diabetes. People with diabetes can choose sesame seed oil for cooking.
It has medicinal purposes, especially in Ayurvedic medicine, where about 90% of the herbal oil is used as base oil.
If you want to improve your overall health, you can consult with Ayurveda Sunshine Coast Dr Ram Mani Bhandari.
Arslan Fazal is a student of the Aust Abbottabad University of Science and Technology. He started his graduation in 2016 and graduated in 2020. I’m a professional article and blog writer, has written dozens of content on different topics and worked with professionals all over the globe. Feel free to contact me for any assistance. [email protected]
Summer Colds: Causes, Symptoms, Remedies, and Tips for Avoiding It
Summer Colds, coughs, and fever are illnesses that you often get during the cold season. This is because the rhinovirus, which is the leading cause of these respiratory diseases, is usually more prevalent when temperature and humidity levels drop, so catching them during the summer is rare.
With temperatures high in the summer, getting sick at this time is something you won’t expect to happen since the rhinovirus does not thrive in warm conditions.
However, getting a cold in the middle of the warm season is possible and it happens more often than you think. As such, you still need to keep a stock of recommended cough and cold treatments in your medicine cabinet during this time of the year.
Causes of Summer Colds
The enterovirus is the leading cause of summer colds.1 It is a genus of viruses that includes those that cause polio.
Enterovirus is a virus that usually pops up in summer since it thrives in warm weather. It is highly contagious that you can get it from direct contact with someone who is sick or touches a contaminated surface like a doorknob or light switch.
Aside from the enterovirus, a summer cold can also be caused by the respiratory syncytial virus or RSV, a respiratory disease that can cause mild cold symptoms.2 It usually goes away within a week.
Although its symptoms are mild, this virus can be dangerous to young children and older adults.
Additionally, a summer cold can be caused by one of the common viruses under the family of coronaviruses, such as 229E, NL63, and OC43.3
Symptoms of a Summer Cold
The symptoms of a summer cold are similar to that of the kind you can get during winter.4 These include:
- Runny or congested nose
- Frequent sneezing
- Sore throat
- Muscle aches
- Fever that comes on suddenly
- Low energy
Distinguishing Summer Colds From Allergies
If you have seasonal or chronic allergies, you may find it difficult to know if you have a summer cold or have allergic symptoms.
Below are some factors that will help you differentiate between summer colds and allergies:5
- The onset of symptoms varies – When you have a summer cold, you will experience the start of each symptom at separate times. However, if you are suffering from an allergy, you will feel all the symptoms at once.
- The symptoms fluctuate – If the symptoms start mild, then worsen, then go back to mild or disappear completely, you have a cold. On the other hand, you are dealing with an allergy if the symptoms appear when you are outdoors or surrounded by dust and pollen and disappear when you go indoors.
- Accompanying muscle aches – Muscle pain usually accompanies a cold. Allergies often come with headaches and face pain, but they do not cause widespread muscle aches.
- Length of illness – Summer colds tend to go away within 10 days. However, allergies can last for at least two weeks or even longer.
- Symptoms differ based on your location – If you keep sneezing, coughing, and experiencing all the symptoms wherever you go, you have a summer cold. On the other hand, if the symptoms disappear when you travel, you likely have an allergy. This is often a sign of hay fever, which flares up when you are in a high-pollen area.
- Different nasal discharge – If you have a runny or congested nose, the discharge will be thick or greenish if you have a cold. However, the mucus will be translucent and thinner in consistency if you are dealing with an allergy.
How to Avoid and Manage a Summer Cold
Below are some tips for avoiding and treating a cold during the warm season:
1. Keep your hands clean.
Healthy people can get viruses and germs from sick people by touching the surfaces touched by the latter. Because of this reason, your greatest defense is following hand hygiene practices.
Wash your hands with soap and water for at least 20 seconds several times throughout the day. Use a hand sanitizer if you don’t have access to soap and water.
2. Spend time outdoors.
During summer, you may prefer to spend more time inside your home and other places where you can wallow in the cold air coming from a fully functional air conditioner.
However, there are more viruses and germs in enclosed and air-conditioned spaces, which increases your chances of getting sick.
Avoid staying cooped up in your home all day. Go outdoors and get some sunlight, but minimize the time you spend outside between 10 in the morning and four in the afternoon when the sun’s UV rays are at their strongest.
To maintain a healthy and fit body and lower the chances of getting sick any time of the year, spend at least 120 minutes a week outdoors.6
3. Get plenty of rest.
If you already have a cold, make sure you get plenty of rest and sleep.
Get at least eight hours of sleep to strengthen your immune system, which will facilitate faster recovery.7
Additionally, avoid strenuous activities and stress since they can challenge the immune system. Stay in a well-ventilated room as you rest and recover from your cold.
4. Eat more healthy foods.
Having a balanced diet is important when you are sick. The right nutrients will boost your immune system and help you recover faster.8
Eat more fresh fruits and vegetables since they are rich in nutrients that are good for your body. Examples of these are vitamins A, C, D, and E, copper, iron, zinc, and protein.
Add salmon and tuna to your diet as well, since they contain omega-3 and omega-6 fatty acids.
5. Stay hydrated.
Lastly, drink plenty of fluids, especially water, whether you are down with a cold or not. Doing so helps you avoid getting dehydrated and keep a healthy and fit body.
Aside from water, drink more herbal tea since it can relieve your symptoms. The best ones to drink when you have a cold are lemon, elderberry, echinacea, and green tea.9
Also, avoid alcohol, coffee, and energy drinks since they dehydrate the body.
Make sure you also take your prescribed cough and cold medicines to get relief from your symptoms and avoid prolonging your condition.
Although summer can be a pretty hectic time of the year, don’t forget to prioritize staying healthy and fit to avoid getting a cold this season.
Khalil ur Rehman is a proud born and raised in Abbottabad. Khalil has worked as a journalist for nearly a decade having contributed to several large publications including the Yahoo News and The Verge. As a journalist for The Hear Up, Khalil covers climate and science news. [email protected]
MICRODERMABRASION FOR ACNE SCARS
MICRODERMABRASION FOR ACNE SCARS
Microdermabrasion for acne scars is a more or less deep but relatively gentle mechanical exfoliation method, which restores radiance to the face by causing a “new skin” effect.
WHAT IS MICRODERMABRASION?
Popularized by microdermabrasion kits, which allow you to have a new look at home, this method is carried out in a doctor’s office. Microdermabrasion is a technique for smoothing the skin. It also improves its texture and restores radiance by superficially removing layers of the skin. Microdermabrasion to remove scars works on the same principle as chemical peels, but it does not use a chemical reaction, which is particularly useful in people with allergies.
HOW DOES MICRODERMABRASION WORK FOR SCARS?
Microdermabrasion is carried out using a device, shaped like a pen, projecting microcrystals of alumina or corundum at very high speed onto the skin. An abrasive effect is thus obtained which makes it possible to remove the superficial layers of the epidermis. The cutaneous cellular debris is then aspirated via the same probe. Depending on the desired result, the practitioner will insist more or less, for a more or less intense “peeling” effect. This allows to obtain a deep cleansing of the skin and to stimulate the microcirculation but also to treat acne scars by emphasizing this area which will be smoothed.
WHAT IS MICRODERMABRASION FOR SCARS?
Mainly to give a boost to the face, but also to regenerate the skin. Microdermabrasion brightens skin tone and dark spots, smoothing out fine lines and large pores, and stimulating the production of collagen and elastin. The face is a little red immediately after the session, but the complexion becomes brighter the following days. This thorough cleansing of the skin can also prepare the skin to receive other treatments better, such as mesolift, it will only be more receptive. On the other hand, if you are looking to reduce more pronounced wrinkles or acne scars, for example, it is advisable to turn to other techniques such as medium peels, fractional CO2 laser or radiofrequencies.
Microdermabrasion is a technique of choice for abrading (sanding) hollow acne or chickenpox scars or raised scars. It takes 3 to 4 sessions to reduce the depth of a scar by more than 70%. Each session will leave a small crust in place for 5 days on average and the healing will leave a more “flat” skin.
CONDUCT OF A MICRODERMABRASION SESSION FOR SCARS:
A microdermabrasion session usually lasts between 20 and 30 minutes. It is mainly carried out on the face, but can also be indicated on the neck, décolleté, hands, or even all over the body for a more intense skin cleansing effect than a simple exfoliation. To obtain a good result, it is advisable to plan a minimum of 4 sessions, at the rate of one session per week, or every 15 days for thin or sensitive skin.
CONTRAINDICATIONS FOR MICRODERMABRASION:
Microdermabrasion is not indicated in people with open skin conditions, such as acne pimples or herpes outbreak. The same goes for those with rosacea or rosacea, cancerous lesions, diabetes, or an autoimmune disease. Any treatment with isotretinoin in the 12 months preceding (with Roaccutane® for example) constitutes a contraindication to microdermabrasion. Finally, it is recommended to apply a full screen and avoid direct sunlight for a minimum of 15 days after treatment, as the skin has been “exposed”, there is a risk of UV overdose.
Saad Mushtaq was born and raised in the busy city of Abbottabad. As a journalist, Saad Mushtaq has contributed to many online publications including the PAK Today and the Huffing Post. In regards to academics, Saad Mushtaq earned a degree in business from the Abbottabad UST, Havelian. Saad Mushtaq follows the money and covers all aspects of emerging tech here at The Hear Up.Thanks
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