NUTRILITE® CLA 500 - 180 Count

Retail Price:

$88.05

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Lose fat, not muscle.
NUTRILITE CLA 500 helps reduce body fat while supporting lean muscle retention, so you lose the fat, not your hard-earned muscle. The primary ingredient is Conjugated Linoleic Acid (CLA), an essential fatty acid that supports lean muscle retention.

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Description

NUTRILITE® CLA 500 can help you get the maximum return on your workout investment.

Benefits

• Helps reduce body fat.
  ° NUTRILITE CLA 500 contains Conjugated Linoleic Acid (CLA), which is an essential fatty acid from vegetable sources like safflower oil, and has been shown to support lean muscle retention.
• Supports lean muscle retention.
  ° May help increase lean muscle tissue if taken in conjunction with a regular strength-training routine.
• Supports your results from diet and exercise.
  ° Because it helps reduce body fat and supports lean muscle retention, NUTRILITE CLA 500 can be a big boost for anyone trying to get into shape.

Competitive Information

NUTRILITE® CLA 500 is derived from 100% natural safflower oil.

• Conjugated Linoleic Acid (CLA) is a fatty acid that occurs naturally in small quantities in meat and dairy products.
• When combined with a reduced-calorie diet and moderate physical activity, NUTRILITE CLA 500 may play a role in reducing body fat and supporting lean muscle retention.

Advisories

Children under 12 years of age, pregnant women or nursing mothers, or anyone with a medical condition should consult with a physician before using this product. Keep out of reach of children.

Frequently Asked Questions

If I take CLA 500, do I still need to exercise?
Yes. Exercise is important for healthy weight loss and weight maintenance. An ideal exercise program should include aerobic exercise, resistance training, and flexibility training. Aerobic exercise, such as walking, running, biking, or swimming, helps burn calories and improves overall fitness. Resistance training, using free weights, resistance bands, or weight machines, helps build strength and tone muscles. Flexibility training helps increase your range of motion, relieve tight muscles, and prevent injury.

How long should I keep taking CLA 500?You may take it, as directed on the label, for as long as you like.

What's the difference between CLA from safflower oil and CLA from sunflower oil?CLA from safflower oil is identical to CLA from sunflower oil. The main benefit of safflower oil is that, gram for gram, it provides a richer source, which allows us to deliver a more concentrated form in a smaller capsule.

How is CLA different from Omega-3 fatty acids?CLA belongs to the Omega-6 family of fatty acids, not the Omega-3 family. They have a different chemical structure. Omega-6 fatty acids are typically found in sunflower, safflower, and other plant oils, while Omega-3 fatty acids are typically found in fish. Each family of fatty acids can produce biologically active compounds that affect circulatory health, heart rate, fat metabolism, and immune function. However, the types of compounds they each can form affect the body differently.

What is the difference between the CLA product and chromium picolinate?Chromium picolinate is a source of the trace mineral chromium. It's an ideal complement to CLA, because it is involved in the metabolism of carbohydrates, fats, and proteins.

More Information

Suggested Use: 2 softgels, 3 times a day, preferably with meals.

Need help remembering to take your supplements every day, as recommended? The NUTRILITE®Supplement Center makes it easy to build a healthy routine.

Just load up each convenient and portable sleeve* with your a.m. and p.m. doses, grab it, and go. Days of the week are marked in English, Spanish, and French, so you won’t miss a single day. Order your Supplement Center today!

*Each sleeve is about the length of a credit card.

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4-3-2-1 Body Training DVD

Retail Price:

$20.55

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Whether you’re new to exercise or you’ve been working out for years, the 4-3-2-1 Body Training DVD, presented by the NUTRILITE® brand, can help you burn fat and build muscle in as little as 10 minutes a day!

Description

The new and improved 4-3-2-1 DVD helps you work out fast – and have fun doing it! There are no dance moves or complicated routines to learn – if you can move your body, you can complete a 4-3-2-1 session!

You’ll look forward to fitting cardio, resistance training, core exercises, and stretching into just 10 minutes! The DVD features:

• Six 10-minute 4-3-2-1 workouts – do one or more at a time!
• Motivation and coaching from Sean Foy, lead fitness consultant for the Nutrilite Health Institute.
• A customized experience. Simply follow the exerciser in the corresponding shirt color:
  • Red = High Intensity.
  • Green = Moderate Intensity.
  • Orange = Movements using alternate equipment, in case you don't have a piece of fitness equipment shown.

More Information

With the 4-3-2-1 Body Training DVD, you’ll enjoy and look forward to completing your 10-minute 4-3-2-1 workout – and you’ll be well on your way to reaching your fitness goals in no time! The workouts utilize the following fitness equipment (not included):

• Exercise mat or towel.
• Chair or stability ball.
• Dumbbells, water bottles, or resistance tubing.

You may also want to add NUTRILITE®-branded workout accessories featured in the DVD (Resistance tubing, Stability balls, Dry-Fit shirts, etc.) to really maximize your workouts.

Boost Weight Loss
If you’re trying to lose weight, the 4-3-2-1 Body Training DVD can be the extra edge you need to finally see the numbers on the scale go down. Along with a healthyeating plan, working out is a crucial piece of the weight-loss puzzle. By completing one or more of the six workouts included on the DVD two to three times per week, your metabolism will be revved, you’ll build lean, sculpted muscle, and you’ll feel great knowing that you’re doing something good for your body.

The 4-3-2-1 Body Training DVD is the perfect compliment to the NUTRILITE Weight Management Program Eating Plans – whether you’re a Better Balancer™, Carb Reducer™, or Fat Trimmer™.

Trademarks: Carb Reducer, Better Balancer, and Fat Trimmer (Interleukin Genetics, Inc., Waltham, Mass.).

Expert Coaching
You’ll be motivated and coached through each workout by Sean Foy, M.A., an exercise physiologist and behavioral coach. Sean has served as lead fitness consultant for the Nutrilite Health Institute for more than a decade. He is president of his company, Personal Wellness Corporation, and the creator of the 4-3-2-1 Body Training method of working out. Sean is the author of The 10-Minute Total Body Breakthrough, available through the Barnes & Noble® partner store on Amway.com.

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Diets - NUTRILITE® Meal Replacement Shake - French Vanilla Flavor

Retail Price:

$36.60

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Lose weight with a delicious, nutritious, on-the-go meal.
Don’t settle for unhealthy choices or missed meals! Rich, decadent shakes satisfy your sweet tooth and control hunger for just 140 calories. This healthy alternative to convenience or fast foods also provides 24 essential vitamins and minerals, with less calories, carbs, and total fat, plus more protein than Slim-Fast!® Shakes.*

Trademark: Slim-Fast! (Unilever, Englewood Cliffs, N.J.). *Based on internet claims, April 2011.

Description

Delicious NUTRILITE Meal Replacement Shakes conveniently replace a meal when you’re trying to lose weight or are simply on the go.

Benefits

• Nutritionally balanced
• 7 grams soy protein
• 8 grams dairy protein
• Just 3 grams fat (0 grams saturated fat)
• 35% of the Daily Value of 24 vitamins and minerals
• 140 calories
• Only 15 grams carbohydrates
• 400 mg of cholesterol-lowering plant sterols per shake

Active Ingredients

Filtered water, milk protein concentrate, sugar, soy protein isolate, natural flavors, high oleic safflower oil, inulin, cellulose (gum and gel), magnesium phosphate, soy lecithin, phytosterol esters, tricalcium phosphate, potassium citrate, sodium hexametaphosphate, sea salt, sucralose, carrageenan, acesulfame potassium, sodium ascorbate (vitamin C), zinc amino acid chelate, tocopherol acetate (vitamin E), biotin, vitamin A palmitate, niacinamide, phytonadione (vitamin K), potassium iodide, D-calcium pantothenate, chromium chloride, copper amino acid chelate, cyanocobalamin (vitamin B12), sodium molybdate, sodium selenite, folic acid, cholecalciferol (vitamin D3), pyridoxine hydrochloride (vitamin B6), riboflavin, thiamine mononitrate, beta carotene (color), ferric orthophosphate, manganese sulfate

Competitive Information

If you regularly order fast food because it’s convenient and inexpensive, consider the negative impact to your health. Over time, “convenient or fast” food with little nutritional value can add up to unwanted changes to your appearance, major health consequences, and costs.

Compare the difference between choosing a healthy, nutritionally balanced NUTRILITE® Meal Replacement Shake and a meal from McDonald’s® – a Big Mac®, Small French Fries, and Small Coca-Cola® Classic. Just think about the unwanted impact of more than:

• 13 times the fat (g).
• 8 times the carbs (g).
• 6 times the calories.
• 6 times the sodium (mg).

Plus, the protein you get from a NUTRILITE Meal Replacement Shake is better for your heart and provides more of the vitamins and minerals your body needs.

	NUTRILITE Meal Replacement Shake – French Vanilla Flavor	McDonald’s Big Mac, Small French Fries, and Small Coca-Cola Classic
Calories	140	920
Calories from Fat	25	360
Total Fat (g)	3	40
% Daily Value*	5	63
Saturated Fat (g)	0	11.5
% Daily Value*	0	58
Trans Fat (g)	0	1.5
Cholesterol (mg)	5	75
% Daily Value *	2	25
Sodium (mg)	200	1,210
% Daily Value*	8	50
Total Carbohydrates (g)	15	124
% Daily Value*	5	38
Dietary Fiber (g)	3	6
% Daily Value*	12	25
Sugars (g)	11	49
Protein (g)	15	28
Vitamin A (% Daily Value)	35	6
Vitamin C (% Daily Value)	35	10
Calcium (% Daily Value)	45	27
Iron (% Daily Value)	35	29

Trademarks: McDonald’s and Big Mac (McDonald’s Corporation, Oak Brook, Ill.); Coca-Cola (The Coca-Cola Company, Atlanta, Ga.).
*Percent Daily Values are based on a 2,000 calorie diet.

The choice is clear. Make NUTRILITE Meal Replacement Shakes your go-to meal when you need something fast!

Product Advantage

NUTRILITE Meal Replacement Shakes contain at least 400 mg of plant sterols, which are natural compounds found in fruits, vegetables, and whole grains. They are believed to have a beneficial effect on LDL cholesterol levels, and the FDA agrees that 800 mg of plant sterols daily in conjunction with a diet low in saturated fat may reduce the risk of heart disease. Besides, plant sterols add a natural creaminess for a rich, ultra-creamy shake that’s also low in lactose.

Advisories

Do not use as an infant formula. Contains soy and dairy ingredients.

More Information

NUTRILITE® Meal Replacement Shakes contain one protein, one dairy, and 1/2 fat exchange per shake.

The NUTRILITE Weight Management Program has complete eating plans that rely on the food exchange system. Learn& more.

NUTRILITE Meal Replacement Shakes can help you reach all your healthy goals related to losing weight.

• As you lose weight, your health risk factors can improve in many areas.
• Each shake contains at least 400 mg of plant sterols, natural compounds found in fruits, vegetables, and whole grains. Foods containing at least 0.4 gram per serving of plant sterols, eaten twice a day with meals for a daily total intake of at least 0.8 gram, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
• NUTRILITE Meal Replacement Shakes are also low in lactose (<0.5 gram/serving).

Use Instructions
Enjoy a delicious shake as a replacement for a meal or as a quick snack.

How to build muscle-Muscle building workouts

High Intensity Muscle Building Workout

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How the body Uses Amino Acids

The body requires amino acids to function properly. You may have heard that protein fuels the body, but it is more correct to recognise that it is the amino acids from those proteins that make your body function at optimum levels.

Amino acids are formed in the body when proteins break down. These amino acids then find their way to the body systems where they are most needed. The more proteins you consume on a daily basis the more healthy amino acids your body produces.

The Science Behind Amino Acids
Every time you eat foods containing proteins or take a protein supplement you are increasing your body's ability to perform. Proteins, once ingested, travel directly to your stomach. Once in the stomach these proteins break down into amino acids. Once in the stomach the amino acids combine with digestive and other hormones and are directed to the different body systems that depend on them for proper functioning.

The circulatory system, the endocrine system, the skeletal system, and the muscular system all use amino acids in their day to day functioning. The amount of amino acids available to these systems depends on the amount of protein you consume. Whole proteins, that contain essential amino acids, are a necessary part of any healthy diet. Meats, soy, fish, meat, and eggs all provide your body with needed protein.

Why Supplement?
Athletes are well aware that their bodies consume nutrients are a higher rate than non-athletes. You may already be aware of the many supplements available to help build muscle mass, control weight, and improve overall fitness. What you might not realise is the importance of adding protein supplements to your diet to increase your amino acid production.

It is important to consume protein throughout the day for amino acids to constantly form and find their way to the places in your body they are most needed. For a body builder this place would be the muscular system. Amino acids will work to help build lean muscle mass and improve your general fitness to work out.

Protein Supplements
Protein supplements can be found in many forms. Protein bars, protein shakes, and protein powders can all be used to supplement your diet. You can look for bodybuilding supplements that contain certain amino acids known to help with muscle building. These important amino acids are:

* Arginine works to stimulate your body's growth hormone.
* Lysine feeds your circulatory system and boosts your immune system. This is the amino acid that should be consumed for excellent health.
* Methionine is used by the body's cells for protein synthesis, an important step in building lean muscle mass. It also helps with kidney and liver function.
* Phenylalanine helps to regulate your body's metabolism.
* Glutamine works to increase cell production. This amino acid is necessary for building muscle mass.

Amino acids, when consumed in body building supplements, will help slow muscles from deteriorating during intense workouts. To make sure you are getting the proper amount of proteins in your diet for the forming of amino acids you will want to take protein supplements to make up for what natural foods are not giving you.

Supplements Plus offers the best range of supplements at the lowest prices, guaranteed. We'll beat any advertised price in Australia and we offer free shipping for orders over $150! To view our range of products, visit Supplements.

 

 

 

 

Italy: A land of low Birth Rate

Declining Birth Rates of Italy
Italy, as we all know, is the world center of the Catholic Church. Strangely, in spite of its deep-rooted Catholic culture and tradition, it has today changed into a nation having the second lowest birth rates in Europe, next only to Spain. At 1.2 per woman that means one child per woman, according to Global Agenda Magazine.
It was brought out in an article in April 2004 in the Sunday Telegraph that Swedens Birth rate was close to Italys though 50% higher. In order to arrest this situation, the Italian Government started offering 1,000 euros to every woman who had a second child.
Other traditionally Catholic nations, like Ireland and France, have the highest and second highest birth rates in Europe. Even Sweden has a 50% higher birth rate in comparison to Italy. These increased numbers may be due to better government-controlled child and health care facilities as well as incentives for families that have more children.
Ireland and France, on the other hand, other traditionally Catholic countries, have the first and second highest birth rates in Europe. These numbers may be explained by more generous government-funded child and health care and benefits for families that have children.
It is a cause of concern that this trend will result in having a large number of people who are old and there are only a few people contributing gainfully to the society. This situation is likely in countries like Russia, Japan, Italy and other eastern European countries. This phenomenon of low birth rates is being studied by people who study social and public policy in Europe.
They believe that in the past, having children was a way of investing in ones old age security. This meant that if one had more children he had more hands to help with farming and the family business as well as more people to take care of him in his old age. With the introduction of pension systems where you pay for your own future security, the older people have become less dependent on their children for their financial needs and this has had a major impact on birth rates.
They also feel that since people have to pay higher taxes to support these kinds of social programmes, they have lower disposable incomes and less money to meet the expenses of bringing up more children.
Another cause for the declining birth rate is the fact that more women are working full-time during their childbearing years. Child-care programmes of different countries vary. For example, Norway has better financial and infrastructure facilities as compared to Italy. Norwegian day-care centers are government funded and mothers have the option to work part-time, without affecting their position at work. They also get longer maternity leave.
It is important to seriously start thinking as to how the people of today in Italy will be supported when they grow old. Nevertheless this problem of low birth rate is definitely better than the problem that comes with very high population growth.

  

How To Gain Muscle:Gain Muscle Fast

 

Super Bodybuilding Foods That Build Muscle Fast

 

How to build muscle - by Rob Riches

How To Gain Muscle - Without Fat

Facial Exercise Melts Double Chins

Double chins are move prevalent now than ever before as people exhibit the telltale signs of weight gain. Yes, obesity is a world wide health epidemic and it affects more than just our waist lines.

Funny thing about our bodies…you can cover up a somewhat overweight body using loose clothes, black tops and slacks and even some long jackets can disguise body flaws but there is nothing that can camouflage that hanging flesh under our chins that absolutely ages every face.

Double chins are worn by both men and women, yet while wearing extra pounds of flesh may indeed be displayed under our jaw; sagging chins are the result of the extra weight impacting the very large, dense neck muscle.

If you see a double chin in your mirror, just know that your facial muscles are definitely sagging and elongating, too.

Facial muscles can elongate up to one-half inch by the time your face is 55 years old. This elongation gives you hooded eyes, sagging cheeks, jowls, pouches and the dreaded wattle can, over time, become a full-blown double chin.

Medical professionals would like you to believe that liposuction is the ideal solution to remedy a big chin that detracts from your good looks.

What if you cannot afford a large cash outlay? Maybe you have diabetes or take high blood pressure medication; did you know that certain medication might interfere with a successful procedure? Maybe you just cringe at the thought of someone manipulating a cannula under your skin. What about significant risk to your good health?

What if you choose liposuction and you do not like the results? What can you do about dents and lumps? What if your results look unnatural? What is your remedy? Do you hope the surgeon will refund your money? That is highly unlikely.

Many people who desire a younger looking face have decided to choose a path that involves an all natural, alternative method – one that does not create health risks and one that guarantees that you will look exactly like yourself only younger and certainly recognizable.

This alternative method is facial exercise that uses resistance and isometric contraction of the muscles. When these methods are employed, the facial muscles strengthen and lift, creating a more youthful face in just hardly any time at all.

Most medical practitioners have been leery to recommend facial exercise to their clients because many programs consist of twists, puckers, contortions and movements of the face that are mostly laughable. Everyone would indeed be right to avoid those unlikely expressions because repetitive movements can accentuate existing lines and wrinkles. Repeated contortions might even create lines and wrinkles.

Using isometric with resistance facial exercise applies the same principles to the face that are used for the body. This type of exercise training plumps up the muscles and muscle groups with oxygenated blood, the skin acts youthful and a new smoothness develops in your face.

Will you look like you did at 20? Not exactly but you will enjoy an improved, lifted, and tightened face and neck. That double chin will begin to melt away as muscles strengthen and return to a more youthful position.

Most plastic surgery procedures hope to help you look ten years younger but often the recipient of surgery only looks like they have had work done, not necessarily any younger. Surgery is risky business and economically there is a lot of money involved for temporary, risky procedures.

Facial exercise that uses resistance and isometric retraining of the facial muscles produces amazing results that can surpass facial plastic surgery results. Surgery creates flat, taut faces that usually look unnatural and if laser techniques are applied, faces appear shiny and eerie looking and possibly unrecognizable.

Injections that plump and paralyze facial features do not look natural; strings, electro-stimulation, and other modalities are not youthfully complimentary.

Your best bet to erase the years? Your thumbs and fingers. Anchoring facial muscles to generate a contraction is the ticket to a lifetime of facial fitness.

Imagine looking in the mirror after only a few weeks of using facial exercise to see a younger version of yourself peering back at you. That double chin and sagging face that caused a lack of self-confidence can be substantially eliminated using facial exercise for just minutes a day. Your self-esteem will soar and you will be delighted with your results.

Exercise is a very inexpensive modality that brings sustainable results. What do you have to lose? Only your tired, out of shape face. Just give it a try!

To try it yourself please go to http://www.youtube.com/watch?v=LMo85HUsXA4 and see how to Stop That Dreaded Double Chin - Naturally

 

How to Build Muscle: Muscle Building Supplements Review

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How To Build Lean Muscle Fast For Skinny Guys

TERRY CREWS - Top 3 Muscle Building Tips - Plus Black & Yellow!

Why Do Cats Eat Grass?

Some cat owners make the mistake of preventing their cat from eating grass. There are various reasons for this, one being that they think it makes their cat ill or upsets their stomach. This is an incorrect assumption and in fact the eating of grass followed by regurgitation is a perfectly natural behavior for all cats.

Cats do not possess the ability to separate meat from fur bones or feathers before eating like we do so they have to eat the digestible parts along with the indigestible parts. When the cat has finished digesting what he can the rest has to be removed from the system. To try and pass this through the digestive tract could cause obstruction and severe illness so this is where grass eating comes in.

The habit of eating grass triggers the natural process of regurgitation of indigestible foods including its own fur balls which would otherwise obstruct the system. This can appear to us humans as if the cat is being violently ill but this is not the case and in fact is very beneficial to the cat.

What about other plants and vegetables?

Cats cannot produce the enzymes needed to break down plant matter. Even when pureed or powdered, vegetables simply pass through the digestive tract without leaving any of their nutritional content. This alone is not harmful to your cat, but when undigested plant matter mixes with highly digestible food such as meat, indigestion and other complications may occur. Grass is an exception however; some cats compulsively eat grass when you leave them outdoors. This will cause them to regurgitate the indigestible matter, including raw vegetables.

If your cat is unable to get access to grass he may attempt to eat your house plants instead. This could be dangerous because some house plants and flowers are toxic to cats, so if you have a house cat like a Ragdoll cat for example you should provide a regular supply of potted grass to prevent him looking elsewhere. And most importantly do not punish your cat for regurgitating on to you carpet because he will not know why you are punishing him. Regurgitation is an involuntary action of your cat's stomach so he could not stop it happening even if he tried. Cleaning up after the occasional regurgitation should be an accepted part of being a loving cat owner as they are only doing what comes naturally.

Drew is the writer of 'The Complete Ragdoll Cat Keepers Handbook, to find out more visit:

http://www.ragdoll-cat-care.com

Video Source: Youtube

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HOW TO BUILD MUSCLE

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Can Fat Turn Into Muscle Or Muscle Into Fat?

Can muscle turn into fat or fat turn into muscle? How many time have you heard this hilarious fats and muscles myth?
Yes, this is one fats and muscles myth that will never go away. Get this straight. Fat will never turn into muscle and muscle will never turn into fat.
The reason is simple. Your body fats and muscles are made up of completely different cell structure and they are so different that they cannot be converted to each other. Your muscle is very much alive and work very hard whereas fat just sits there doing nothing and just plain looking ugly. How can they be the same or can be converted to each other?
How did this fitness myth come about then? Well, let me offer some suggestions.
When a fat person train with weights, he will build muscles and then for his muscle definition to show, he will have to lose fat. He will do cardio exercises and eat healthily to achieve a healthy fat loss. When that is accomplished, he will revealed a lean muscular body because he has already packed on some muscle mass and have lost a substantial amount of body fat from his lose fats and build muscles program.
So when people see his new found lean muscular body and noticed that his body fat is now gone, some will comment that his fats has turned into muscles. Isn't that a nonsensical comment? Not just nonsensical, it is downright hilarious.
Now, just say that this same guy has lost his motivation to train for whatever reasons and because he no longer wants to maintain his lean muscular body, he naturally will lay off exercises and start to eat unhealthily. Gradually, he will put on body fat because of his unhealthy diet and the fact that he no longer exercise to burn calories. Then as he put on more fat, the fat begins to cover up his muscles and his muscles are no longer noticeable.
Ahhhh....these same people who do not know the biology of muscle and fat will proclaim that his muscles has turned into body fat. Well, these chaps must be magicians or how else can muscle turn into fat or fat turn into muscle?
Why am I exposing this fat and muscle myth? Because it is funny? Well perhaps that too. But the main reason is that this fat and muscle myth has put alot of people away from exercising to build muscles and continue to indulge in unhealthy eating habits by proclaiming that there is no point building muscles because once they stop, they will get fat. Again, this is rubbish because most of them are fat to begin with anyway. It is just a lazy excuse not to exercise and eat healthily.
So if you have friends who tout this fat and muscle myth to you, send them this article. You may be doing them a great favor when they realised the truth and head for the gym to build some muscles and lose some body fat.
Then what about you? Are now convinced that muscle will never turn into fat and fat into muscle? If not, write to me and tell me why.

 

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5 WORST diet mistakes (for building muscle)

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1.Customer Reviews

I love the vegan, mostly raw diet that I already have, and I'm excited to get all the inside details and suggestions for fine-tuning it even more. After practicing Peter Ragnar's "Good Morning, Good Evening Qi Gong" program and being completely blown away with how my body has healed and how my energy levels have improved beyond what I had imagined possible, I'd trust Peter's body advice any day. The man is stacked and glows with health and wellness. Thank you, Peter, for making this e-book available to your students around the globe!!

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Learn How To Dunk or 10 Tips on Improving Your Vertical Jump

Let's be blunt about it: if you play basketball, there's two leagues of people - those who can dunk, and those who cannot. Although you might think it's just a question of height, this is not at all the case. Of course, being tall helps, but even average height people - 5ft 9 or 5ft 10 - can learn to perform amazing dunks. How? It's obvious - by improving their vertical jump. Now, there is a lot of ways to skin the jumping cat, but not all are equally effective (and some can actually be rather dangerous). I've put together a collection of tips and tricks that helped me improve my vertical jump from near nothing (after knee surgery on my jump leg and rehabilitation) to over 30 inches within 9 months.

Tip 10) Always warm up before exercise. Trying to push your muscles to the max without warming up appropriately before (with light exercises such as running up or down stairs, or jumping with a jumprope) is a bad idea and can easily lead to strains and other problems.

Tip 9) A basic jumping exercise is the squat with weight. While standing, slowly bend your knees with your back straight. Go down pretty low (you shouldn't feel any pain or be uncomfortable), then slowly go back up. Doing this slow is key for building up quad muscle volume and power. Start without weights and increase difficulty by gradually raising the number of repetitions. People with major jumping power can easily do 100+ such squats. If you hold a weight such a dumbbell or barbell, hold it behind your head, in one vertical line with your spine.

Tip 8) Separate weight training days from speed/plyometric days. Medical studies have shown that mixing these different types of exercises is actually bad for the results.

Tip 7) Use jumping rope. Although sometimes shunned as "uncool", it is the basic plyometric exercise and one of the best ways to improve the explosiveness and power of your legs.

Tip 6) Never relax and let go during your waking time. During my rehab, I was hell-bent on getting my leg back to the same power level as before, and beyond that. I didn't just exercise every day - I did it nearly permanently. Of course, you can't do heavy squats or plyometrics all the time because your legs can just do so much until they tire. However, even little things like walking toe-heel style instead of flat-footed, standing on half-bent legs while doing household stuff, or playing with your quads and calves while sitting, are very effective when done regularly over a long period of time.

Tip 5) Calf exercise. It's not only the big upper leg muscle groups that determine your total jump height. Powerful calves can easily add another couple of inches that you may be missing for a resounding dunk. The basic calf exercise is toe raises: stand upright, raise on your toes, go down, and repeat it 50-100 times. When your calves feel hot and burning, it's time to make a break. A somewhat better variation is: stand on some stable horizontal ledge only with your toes and front part of the foot. Hold yourself at something with your hand. Go down with your heels about 30-45 degrees below the ledge, then push up until you are on your toes. Repeat as many times as you need to tire your calves. Again, key is slow and steady. Don't pump up and down. It may be easier, but the effect is nowhere near the same.

Tip 4) Don't overwork your leg muscles. Our muscles grow best when subjected to a cycle-wise load: a heavy workout, then a day of rest or just light exercise. To push your maximum jumping ability, you need the large leg muscles to perform at their peak (and beyond). When overworked, they are unable to deliver that performance, and your jump does not improve despite exercising. A sign of overworking is when your leg muscles ache or burn.

Tip 3) Don't just jump. Focus on jumping completely. With every jump, aim to leap as high as you can. Scientific tests have shown that persistent focus on a physical activity improves the results by 10-20% on average.

Tip 2) Don't expect results too soon, and never give up. I know several guys who bought expensive plyometric programs or jumpsoles expecting some kind of miracle within a few days. There's no such thing though, so once they didn't see the quick results, their determination sizzled away and their jumpsoles would sit gathering dust. Although there are good programs around, there's no miracles. The only thing that will radically improve your vertical is tenacity. Exercise a lot. Regularly. Make it your habit. Do it for months. Then - and only then - the really
impressive results will come.

Tip 1) Plyometric exercise. You may have heard the word. Basically it stands for making a muscle contract immediately following relaxation, and repeating it many times. Applied to jumping in a basic case, it means that you jump, go down in the knees when you land relaxing your muscles, and immediately jump up again from the crouched position. This is tiring as hell, and for a reason - it puts the maximum stress on the large leg muscles. If you are not used to it, your legs will probably ache after a few dozen repetitions. However, nothing beats this kind of exercise if you want to improve your jump quickly.

These tips should already get you underway, but they are just the tip of the iceberg. There's a bunch of other highly effective, yet not so widely known techniques on quickly improving your vertical. Check out http://www.howtodunk.org for a lot more effective, hands-on info on learning to dunk.

 

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Sweet things to say to your guy

Thinking of sweet things to say to your boyfriend can be difficult, especially if you are not accustomed to saying sweet things or perhaps a little shy or embarrassed.

Your boyfriend may also feel likewise so there are a few things you might want to take into account before diving in had first!

Among all the nice things to say to your boyfriend those famous three little words usually say it all but I know that you want to make it out of the ordinary and personalise it so let's talk about giving compliments...

Compliments

I love you may be a nice thing to say to your man but why do you love him? What's so special about him that you love? What has he done for you that no-one else can or why do you adore spending all of your time with him?

A good friend once told me that a compliment only meant something if it involved taking a risk. Thinking on that,what they are trying to say is that it must mean something and you must show your feelings a little for it to mean anything.

An example, we thought about the phrase "I love you", it might be a nice thing to say but would he want that or something that you took a little risk over and showed your feelings more?

For instance (Supposing this were the case) "I wondered if you ever thought about how much I adore the way you have made me be a more self assured person and love myself a lot more. That's why I love you."

See how one is a loving thing to say to your boyfriend but the other is not only sweet, it is sincere and you took a risk. Which one do you think he will appreciate more?

We've spoken of compliments, let's discuss the right way to do it...

Pick Your Time

Boys are different from us girls and it is really wise to pick your time wisely. You may think it is funny to say something slushy to your guy at a time he is speaking on the telephone to his work colleagues or he is with his pals but that sweet thing you said to your bloke will end up making him look foolish and could possibly even cause an argument.
Besides, it's preferable to catch him when you are alone and simply whisper it into his ear... Don't you think?

How to do it?

If you are having problems dreaming up of nice things to say to your guy then here is a way to quickly think of a couple and go from there...

Simply jot down 3 things he has done for you. Things that were special, adorable... anything like that. Make sure you start it with "you" and not "he."

Okay, once you've done that write down how they made you feel inside, how much you appreciated it and what it means to you.

That's it, all you've got to do is arrange them. Let's look at an example:

You...
1.You stood for 2 hours with me in the horrible rain when we first met, stood for my bus
2.You prepared food for all of my family the first time you met them
3.You always open the door for me, carry my bags and allow me to go first

It makes me...

Feel special
Feel loved
Go all tingly inside
Look forward to being with you
Glad I met you

I appreciate it...

More than anything
Immensely
More than you'll ever know

Put them together...

"I loved the way you stood for 2 hours with me in the torrential rain when we first met, waiting for my bus, it made me feel so special and I am so glad I met you, I love you more than you'll ever know."

So, mix it up and see if it feels good, if it does, you'll know...

Get started and make today the day you say some kind things to your guy!

Anabelle is the webmaster of love by birthdate | birthdate compatibility which offers free dating / love articles, advice, dating site reviews and free compatibility tests.

 

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