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Protein and Muscle Building: What’s The Truth?

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Protein and Muscle Building

Protein and Muscle Building: What’s The Truth?

When looking for muscle-building ideas on the internet, you’ll be overwhelmed by the tons of information about how to work out, how and what to eat, and what supplements speed up muscle building and strength.

Where is the truth? Does eating protein help to build muscles? Will eating more proteins help your body gain muscles faster? How much protein is too much? How much of it do you need?

The truth is, diet is an important factor, in addition to exercise when it comes to building muscle and staying healthy.

In this article, you are going to learn how the right amounts and types of protein can help you build muscle.

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Protein and Muscle Building: FAQs

Before we get into more details, here are some of the most frequently asked questions about protein and muscle-building, backed by science.

Does protein cause muscle growth?

A high-protein diet, combined with strength training is essential for building muscle. However, if you consume too much protein, it can be harmful to your health. For example, too much protein can lead to intestinal discomfort, indigestion, bad breath, and even dehydration Furthermore, you could experience things like exhaustion, irritability, and nausea. And, if you consume massive amounts of protein, then you risk cardiovascular disease, obesity, and damage to your liver and kidneys. However, when you consume different kinds of protein as part of a balanced diet that is paired with strength-training, you can reap various health benefits, including an increase in lean muscle mass. 

How do proteins help build muscle?

When you take a shake of whey protein diluted in cold water or milk 30 minutes after you finish your strength training session, your bloodstream will be nourished with amino acids. These are the building-blocks of protein, and they are transferred into your muscle cells to facilitate the growth of new muscle tissue. You can boost your intake with another protein shake later in the day, but don’t overdo it.

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What happens if you eat too much protein?

As mentioned earlier, consuming too much protein can be detrimental to your health. So, you need to find a balance. Some people may engage in a keto diet, where they consume more proteins and fewer carbs. This can cause your body to go into a state of ketosis, where it starts to burn fat for energy. You can lose weight in this way, but even then, , any excess protein could be stored as fat and the extra amino acids are eliminated from the body as waste. Over time, you may start to gain weight from those extra calories. Furthermore, if you attempt to eliminate carbs from your diet, then you may develop certain vitamin deficiencies.

Does protein powder help you to gain muscle?

You can benefit from consuming protein powder shakes after strength training sessions. Just remember that protein isn’t the only requirement for building muscle – you need to exercise, too. Protein works by repairing torn muscle during exercise and that’s how your body gains muscles.

How It Happens

It’s worth noting that your body can’t gain muscles by just eating more protein. There are other various things you must do to build muscle. We already covered how important it is to work out rigorously, and to include strength training sessions. Additionally, you should eat foods rich in nutrients such as complex carbs and vitamins. These foods include fruits, vegetables, and whole grains.

Ideally, you should consume proteins that contain all of the amino acids required by human beings. Otherwise, your body will need to convert some amino acids into others, and you won’t burn energy efficiently.

Usually, when you engage in strenuous exercise, some muscle tissues are torn. Your body then converts the proteins you eat into amino acids that repair those torn muscle tissues. The result is that your muscles grow bigger and stronger, in order to resist future damage.

The Required Amount of Protein for Muscle Building

As a rule, you should take protein in moderation. If you consume too much protein, its side-effects could lead to health problems like kidney stones and obesity due to the fat stored in your body. However, if you consume too little protein, then your body will take longer to gain muscle.

Generally, nutritionists recommend that average people should exercise regularly, and consume 0.7 grams per pound, or 1.6 grams per kilogram fof bodyweight. Athletes and people who engage in more strenuous exercises should consume 1 gram of protein per pound of body weight, or 2.2 grams of protein per kilogram of bodyweight.

Sex, height, and current weight are also other factors that determine how much protein to use per day. Generally, men should consume more protein than women. If you aren’t sure how much protein you should eat per day, then seek expert advice from a dietician or nutritionist.

People at the gym may tell you that to build muscles faster you need to overload on protein, but that’s a fallacy. It’s true that you need to boost your intake, but keep it within healthy boundaries. In addition, think twice before you forgo carbohydrates and maximize your protein intake. You risk your overall health and wellbeing when you do this, and could face major health risks.

Generally, if you consume more than 30 percent of your total caloric intake in the form of protein, you can put your body into a state of ketosis. This high protein intake triggers the accumulation of harmful ketones. These toxic ketones must be processed by your kidneys, and excreted. When you are in a state of ketosis, you risk putting undo stress on your kidneys. This is what can lead to dehydration, kidney stones, and possibly kidney failure. But that’s not all. When you are in a state of dehydration, you risk losing muscle and bone calcium. And, you put stress on your heart, since it has to work harder to send nutrients to different parts of your body.

What Else?

Even though too much or too little of protein can be harmful, we can’t deny the fact that our bodies need protein for various functions apart from muscle-building. Protein helps in the manufacture of enzymes and hormones, regulation of body fluid balance and other functions such as blood clotting, and building antibodies. It also assists in skin and hair growth, as well as cartilage and blood production.

Foods that are packed with protein include fish, eggs, cheese, and meat. However, you can get protein from vegetable sources, too. These include soy products, rice, corn, and beans. However, it is important to consume vegetable proteins in the right combinations. For example, combining rice with beans in a single meal will provide you with more essential amino acids than if you consume either of them individually.

How to Take Protein the Right Way

If you are looking to boost your muscle-building process, then you need to spread your protein consumption throughout the day. Some people in a bid to speed up their muscle-building process take too much protein in one meal and think that’s enough to achieve their goals. However, this can do more harm than good.Instead, include some protein during each meal and especially after finishing weight training or other strenuous exercise.

If you don’t have access to protein shakes, then try milk. It is one of the best drinks to take after a strenuous exercise because it not only contains protein but also vitamins and minerals like calcium to promote healthy bones.

Other alternatives to solid food you can take after finishing your strength training session are protein powder supplements. Just be sure to read the label, because not all powders are equal. Some of them may be incomplete proteins, while others may contain massive amounts of sugar and fat. So, be sure to read product reviews online, too. Get familiar with the brands that people trust, as well as the qualities to look for in a nutritional supplement.

The good thing is that everyone can make his or her own protein shakes at a relatively low cost. Dried milk powder is available in most supermarkets, and it’s a great source of protein. Just combine it with milk or water, and optionally add flavoring. Give it a good shake, and drink it after you finish your strength training. 

You also need to consume carbs to boost your strength-building process. This will prevent your body from breaking down your muscles for energy, and it’s especially true if you are younger or if you have low body fat levels.

Here are a few healthy snacks that you can take after a strength training session:

  • At least 500gm yogurt.
  • A drink with low-fat milk or banana.
  • At least 30gm protein powder- you can supplement this with a banana or a honey sandwich in the absence of carbohydrates.

Final Word

Muscle building is not an easy process. In fact, for some people, it can be hard to almost impossible. To speed your muscle building process, try some of the ideas in this article. Remember, don’t overdo it, stay healthy, and work out every week. Not only will you build muscle, but you may live a happier, healthier, and longer life as a result.

Everything you need to know about Fenugreek

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Sandy
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Everything you need to know about Fenugreek

Finding quality, healthy, safe dietary supplements can be difficult. There are so many options on the market, and a lot of them have little to no research to back up their effects. Thankfully for you, we’ve done our research, and we’ve found something special. It’s called fenugreek, and it’s been used in ancient medicinal recipes for hundreds of years. You may never have heard of it, but the herb has some incredible health benefits.

This article will tell you everything you need to know about fenugreek including what it actually is, the benefits, possible side effects, what dose you should take, and where you can buy it.

What is Fenugreek?

This ancient herb is native to the Mediterranean and parts of Europe and Asia. While it may be unfamiliar in North America, it is a common ingredient in a lot of Indian cooking. You’ll find fenugreek seed in lots of curries, Indian 5-spices, and Garam Masala. Many people in India even eat the leaf of the plant as a vegetable.

The plant has three main parts: the green leaves, a white flower, and the internal seeds. All three parts have some health benefits, but the most useful bit is the seeds. 

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Alternative and ancient medicinal recipes call for fenugreek, but you can find it in a lot more places than you may expect. It’s found in curries and other Indian cuisines. It’s also in many shampoos and soaps as a thickening agent. The seed has so many uses; it’s hard to pin down just one or two benefits. 

Benefits of Fenugreek

The herb is delicious when used as a spice, but there are lots of other reasons people include it in their diet. For those with type 1 diabetes, fenugreek helps with blood sugar and LDL (bad cholesterol) levels. It can also help with a lot of digestive problems. It can cure an upset stomach or help with your appetite.

A daily dose of the herb can help you control your appetite. If you have a problem staying out of the junk food in between workouts, you may find this really helpful in curbing those cravings.

Studies have also shown that fenugreek can lower inflammation. It may also have benefits for those with existing skin conditions such as eczema or psoriasis.

How does fenugreek help me in the gym?

Most importantly for our sake, fenugreek acts as a testosterone booster. One study looked at college-age men and the impact of fenugreek on their testosterone production. They had two groups lift weights 4 times per week over a 30-day period. 

The group without fenugreek saw a decline in testosterone levels. But those taking 500mg daily saw an increase! They also saw a 2% reduction in body fat. Some men also report an increase in libido and sexual performance while taking fenugreek supplements.

A group of researchers tested a 600mg daily dose of the herb on a group of men over a 6-week period. Most of the subjects reported an increase in strength and sexual performance.  

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Possible Side Effects of Fenugreek

There are some potential side effects, but they are relatively minor. As we already said, lots of people experience a loss of appetite. For most of us, this is a good thing, but there may be some who should be wary of this, especially those who struggle with eating disorders.

If you currently take diabetes medication or other medication to control your blood sugar or cholesterol, you should check with your doctor before adding fenugreek to your routine. For most of us, though, it’s perfectly safe and has lots of benefits both in and outside the gym. 

What should be the dosage of Fenugreek?

Finding the correct dosage comes down to you individually. You have to consider your age, weight, gender, and the reason you’re taking it. As a general rule, those taking it as a testosterone booster take between 500-600mg daily. 

Those with diabetes often take a higher dosage, as it helps with blood sugar levels. However, 500mg is plenty if you’re trying to get some extra help with your workouts. As always, consult with your doctor if you have any health conditions that may affect your needed dose of the herb or if you have any concerns. That’s always important before adding something into your daily diet. 

Where to buy Fenugreek?

You can buy fenugreek as a spice to add to your food, but it’s hard to get your daily dose that way. That’s why most people opt to take it as a supplement instead. We recommend using Immortal AF. Immortal AF is an all-in-one supplement that includes your 500mg of fenugreek, along with a bunch of other helpful supplements. These include Tribulus Terrestris, Ashwagandha Root, 5a-hydroxlaxogenin, DHEA, and Arimistane.

Immortal AF is engineered to provide you with the testosterone-boosting supplements you need to get an extra leg up during your next workout – not to mention all the other health benefits provided by things like fenugreek.

Workout Routine: 6 Ways To Gain Muscle And Burn Fat

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Gain Muscle And Burn Fat

Workout Routine: 6 Ways To Gain Muscle And Burn Fat

If you want to improve your overall health, increasing your muscle mass and burning fat should be on top of your to-do list. Building muscle might seem challenging, but achieving this goal can provide countless health benefits, such as increased metabolic rate and, of course, better physique. Burning fat, on the other hand, helps you lose weight faster and lessens your risk of cardiovascular diseases.

Burning fat and gaining muscles might seem like two different tasks, but these are actually interconnected. Your muscles use fat as their energy source, which means that the more you use your muscles for intense workouts, the faster your body will burn fat and turn them into energy. Doing the right workouts and investing in supplements available at steelsupplements.com will make it very easy for you to gain muscles and burn fat at the same time.

If you want to hit two birds with one stone, follow these tips for you to build muscle mass and melt unwanted fat simultaneously:

#1. Get Moving Early

One of the easiest ways for you to gain muscles and burn fat is to pay more attention to your workout schedule. This might come as a surprise, but the time of the day when you decide to sweat it out can significantly impact these two bodily processes.

If you want to increase your body’s ability to burn fat, start exercising early in the morning. This can mean waking up in the wee hours of the morning and starting your day earlier than the usual so you can have more time to work out. If possible, you should eat a balanced and healthy breakfast after your workout. You can try out oatmeal topped with dried cranberries or almonds, a whole-wheat pita stuffed with some hard-boiled egg, or a smoothie of fruits mixed with a spoonful of wheat germ.

According to studies, your body will have less energy or glycogen if your stomach is empty when working out. Once this happens, your body will be forced to burn fat (instead of carbs) into energy and use these to keep you pumped when working out.

#2. Sleep More

Getting enough sleep every night is important to your overall wellness, but are you aware that the quality and duration of your sleep also affects your efforts to gain muscles?

Regardless of how busy you are during the day, you should never compromise getting enough sleep; otherwise, you’re only increasing the stress hormones or cortisol in your body. Once this happens, you’ll be susceptible to drastic weight gains, muscle weakness, and even diabetes. Increased levels of cortisol may also slow down your muscle growth, and can also lead to severe health problems, such as stroke and kidney damage. If you have been working out regularly but still don’t notice any muscle gain, your inability to sleep for an ideal period of time might be the culprit.

If you want to stay healthy and have the energy to work out during the day, always strive to get at least eight hours of sleep every night. Losing sleep will cause your body to produce more cortisol, which can eventually become a threat to your health. Instead of converting fat into energy, your body will hoard fat as an attempt to compensate for the stress. The more often you lose sleep, the more fat will be stored in your body, particularly in the abdominal area.

#3. Know The 1:3 Rule

If you truly want to gain muscle and burn fat at the same time, you should be willing to make drastic changes to your lifestyle. Regardless of how hectic your schedule is, you must find time for your workouts and make an effort to eat right.

Prioritize working out for one hour, three times a day. Sticking to this routine might be challenging at first, but according to studies, following this schedule long-term allows the body to change its gene expressions, which can effectively remove fat from your bloodstream. As a result, it will be easier for you to achieve a smaller waist, as well as you’ll have lesser risks of developing heart diseases.

If you’re up for something that’s more physically demanding, increase the intensity or duration of your workouts. If your time allows it, you can work out for two hours, three times a week, and engage in more rigorous routines.

#4. Push Harder

Weightlifting is very common nowadays. Regardless of your experience and equipment at home, there will always be a routine that would enable you to do it. But, aside from being a bandwagon, weightlifting has long been proven to play a significant role in anyone’s attempt to gain muscles. The heavier you lift, the faster it’ll be for you to gain muscles.

Although it may seem impossible to do at first, you should definitely try out weightlifting as this can expedite the process of gaining muscles and burning fat. Whenever you lift heavy weights to the point where you can’t physically do it anymore, your muscle fibers will get a signal that they need to grow in order to accommodate your body’s needs.

Depending on your preferences, you can start lifting heavy weights in five repetitions. You may also opt for a lighter weight and do it for 15 repetitions. It doesn’t really matter how you start; what’s important is you look for a weightlifting routine that pushes yourself to the extreme. This is a great way of helping your muscles to grow stronger without making them look too bulky. This is especially important for women who want to look lean.

#5. Remember To Take It Easy Sometimes, Too

As mentioned, you need to regularly lift weights in order to push your muscles to the limits. But, just like anything else in this world, going overboard with your attempts can also lead to health risks. Regardless of how strong you think you are in terms of lifting weights, don’t forget to allow your muscles to rest, too. Straining your muscles daily can result in injuries and, in worse cases, can become the reason why you’ll have to miss days from working out.

If you don’t want these situations to happen, remember to switch from moderate to high-intensity workouts regularly. This routine will help you challenge your muscles without overstraining them.

One of the biggest misconceptions people have when it comes to muscle-building is that training nonstop while adapting high-intensity workouts can lead to faster and better results. However, this isn’t true because your muscle recovery also contributes to the success of your efforts.

Switching your routines from moderate to high-intensity allows your muscles to build themselves back up stronger, as well as enables your body to burn fat from its storage in order to replenish drained energy.

#6. Be Smart About Your Post-Exercise Snacks

You’re using up a lot of fat whenever you work out, which is why it’s typical for you to feel hungry afterward. Aside from refueling your body with water, you will, most likely, look for food to compensate for the carbs and fat consumed while you’re training.

Although there’s nothing really wrong if you take snacks after your workout, it’s important to look after the quality and quantity of the food you’re feeding your body with. Eating unhealthy and greasy snacks in large amounts can only make you gain fat, and can become the reason why all of your attempts to gain muscles will become futile.

For you to stay healthy and successfully achieve your fitness goals, eat snacks that contain sufficient amounts of carbohydrates and protein within two hours after your workout. Some of the most common examples include turkey roll-ups, Greek yogurt parfaits, and veggies. You can also enjoy hard-boiled eggs, peanut butter-coated celery sticks, and tuna after each training session.

Carbs and protein are also essential for you to gain muscles and burn fat because carbs can effectively replenish the energy lost during training, while the amino acids found in protein can help your muscles recover faster. Whenever you work out, your muscle sheds off microscopic fibers, and you’ll need an adequate supply of carbs and protein to make you feel stronger again.

If possible, your post-workout snacks should have a 2-to-1 ratio of carbs to protein, or if you’re fond of working out for more than 75 minutes, you can also stick to a 4-to-1 ratio. You can try out a smoothie with a scoop of protein powder (around 20 to 40 grams), or a quarter cup of oats paired with a piece of banana.

Think Long-Term

There are actually a lot of ways for you to gain muscles and burn fat. Aside from the tips presented in this article, you can also ask recommendations from fitness enthusiasts and medical professionals to help you out.

But, regardless of the strategies you plan on using, don’t expect to see any great results if you’re only going to practice them for a short period of time. Remember, gaining muscles and burning fat will require a long-term commitment, so make sure that you’re in it for the long haul.

How to Build Six-Pack Abs with Exercise and Diet

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Six-Pack Abs with Exercise and Diet

How to Build Six-Pack Abs with Exercise and Diet 

In the world of Instagram, everyone seems to have a six-pack. No matter if you’re trying to find fame online or just want to feel hot and powerful in your own body, getting a six-pack can definitely help. However, getting washboard abs is not an easy task. 

While trying to get that coveted six-pack, you can come across a lot of false information and health gurus trying to trick you into getting their new magical pills. However, if things are too good to be true, know that they probably are. All the flashy celebrity testimonials and well-written sales pitches won’t do anything but waste your money. 

Instead of wasting both time and money, here’s a recipe that works. It’s all based on hard work and proper diet. there’s no secret to abs. In order to get a little bit of advantage, here are some tips to keep in mind when working towards your coveted flat belly.

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Shed a few pounds

Cleaning up your diet is the first step towards six abs. Even if you kill it in the gym, to make your abs visible, you need to reduce some of that body fat covering your muscles. The healthiest and most effective way to lose weight is to cut your intake of sugars, processed foods and carbs. It’s best to create a menu that’s full of veggies, nuts, lean protein, healthy fats (olive oil, fish oil, avocados) and fruit. Every meal you eat should contain some healthy nutrients. For instance, you can boost your intake of protein for breakfast, add a serving of veggies to your lunch, have some fresh fruit snacks and drink plenty of water instead of chugging juice, soda or Starbucks coffee. Realistically, moderation is the key to weight loss. Just because something is healthy, it doesn’t mean it’s not full of calories. Make sure to reduce your calorie intake as well, and you’ll see some great results. 

Eat plenty of protein

Protein is what helps you get those big and lean muscles. Besides that, muscles also burn fat, so you want to have a lot of them! The best recipe for burning fat is to eat plenty of protein. Out of all macronutrients, protein is the hardest to break down, which results in a great calorie-burning effect. If you look at bodybuilders, you’ll see that they eat mostly lean protein and look like Olympian gods! 

Eat some post-workout carbs

This is how most people thin: Carbs bad for you and they make you fat. However, that’s not always the truth. Eating too much carbs will result in weight gain, but not all carbs are created equal. Grans and starchy carbs coming from sweet potatoes, brown rice and oatmeal are a great addition to your six-pack diet, especially if you include them into your post-workout meal. When you ingest carbs after a workout, they won’t turn into fat! However, you will get plenty of vitamins, minerals, antioxidants and fiber that will ensure you remain strong, energized and healthy. 

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Don’t neglect good fats

Good fats from polyunsaturated and monounsaturated sources like nuts, nut butters, fish and olive oil are great for your body. Nutrients from these foods will keep your insulin in check which is the key for losing belly fat and getting that sexy six-pack. Of course, you shouldn’t go overboard and gobble down an entire bag of cashews. Simply, stop being afraid to eat some healthy fats. With many low-fat diets in the media, it’s easy to believe that fat is bad for you, but the reality is quite different. Extreme reduction of fat from one’s diet can have disastrous results on your physique. 

Work your legs

What? Work your legs if you want six-pack? That might not make any sense without context and some more information behind it. However, a full-body workout that tackles every muscle in the body, legs included, can boost your metabolism and speed up the calorie-burning process for up to two days. 

You mustn’t neglect a single muscle group, and when you take into consideration how big leg muscles are, you’ll see why it’s so important to exercise them. When you do leg exercises like squats or deadlifts, you target your glutes, quads and hamstrings, but also your core. Plus, the bigger the muscles, the more calories you’ll burn at the end of your workout! 

Forget about crunches

Most people who step into the gym for the first time in hopes of getting a six-pack go straight to crunches and sit-ups. However, total-body workouts with plenty of compound movements are much better for fat loss and muscle building than crunches will ever be. Wasting time doing hundreds of crunches is basically pointless for beginners with extra fat and without developed muscles. 

Classic ab exercises are not very effective because they allow you to flex or round your lower spine. On the other hand, true core exercises do movements like rotating your torso, fight against rotation and brace your torso all while flexing your lower spine. These exercises will have a much better effect on your physique. Try doing plenty of mountain climbers or even grab a compact ab roller for an effective full-body workout that will put your abs to work. If you have an ab roller, you can do a lot of different effective movements that will bring results. 

However, keep in mind that these ab exercises shouldn’t be your main portion of the workout. they are always side-dishes. Create a good workout program that will target your big muscles and include exercises like squats, deadlifts and push up. At the end of your workout, set five to ten minutes aside for a short ab workout with your ab roller. Training your abs won’t hurt unless you’re taking time away from your full-body workouts. 

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Introduce HIIT to your workouts

In order to speed up your fat burn and tackle more calories during shorter workouts, try adding some high-intensity interval training (HIIT) to your workouts. Find a good workout and perform it a few times every week. These high-intensity exercises burn a lot of calories even though they are short. Also, HITT workouts will strengthen your abs and improve your cardiovascular health and fitness. If you’re new to HIIT, make sure to start slow or you can end up with an injury. Ouch! 

Master the plank

If there’s one exercise you must perfect if you want abs, that’s the plank. This exercise might seem a little boring or even too easy, but the looks can be deceiving. Even though it looks like you’re not doing much (holding a simple pushup position on your forearms or hands) if you do it correctly, the plank will be very challenging. Besides working on your stamina, planks teach you how to keep your core stiff which will come in handy for all other ab exercises. 

How does one perform a perfect plank? Well, start from a pushup position resting on your forearms or hands, but be mindful of your spine alignment. Also, make sure your core and glutes are activated. Once a normal plank becomes too easy, you can play with variations and make it more challenging and effective. 

While it’s easier for some people to stay fit and develop a six-pack, shredded abs require a lot of dedication and discipline. So, take these tips to heart and start working hard towards your goal. With a good diet and plenty of exercises, results are guaranteed. 

Bodybuilding Exercises That Will Build Muscular Legs

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Muscular Legs Exercises

Bodybuilding Exercises That Will Build Muscular Legs

Getting into bodybuilding and turning into a lean, mean, muscle-building machine is definitely not easy. It requires a lot of time, dedication and persistence, not to mention a strict diet plan. If you have put everything into consideration and you are willing to do whatever it takes to have the body you’ve always dreamed of, you will need to pay close attention to how you spend your time at the gym. Although most of the bodybuilding exercises focus on your upper body, you mustn’t neglect your legs. After all, most movements originate from the lower part of your body. If you don’t believe it, just try to imagine doing a bench press without engaging your pelvic muscles or your legs at all! If you would love to look like bodybuilders, skipping leg day should never be an option. There are so many exercises that can help you work those leg muscles, and here are several to get you started. 

Squats

This exercise should be a part of your every workout. Although it is a full-body exercise, your quads and glutes will be doing most of the work. If you wish to get into shape, you will need to get used to doing squats on a regular basis. 

Deadlift

Another powerlifting exercise that can sculpt your legs is definitely the famous deadlift. It is a simple workout in which you should lift a loaded barbell off the ground to the level of the hips while lifting your chest up and straightening your lower back. After holding the weight for a couple of seconds at the top you should place the barbell back on the ground and repeat the whole process. Basically, you are just picking something heavy and then putting it down again several times. Although this lift is very simple, it can benefit your form and help you build your leg muscles. 

Running

Most people who are into bodybuilding believe that you need to make friends with the bench and leave your bike and your branded compression socks for running alone. However, contrary to popular belief, you shouldn’t avoid cardio if you wish to build your leg muscles. If you are one of those individuals who worry that running might burn their muscle mass for energy, keep in mind that with some strategic supplementation you will halt muscle breakdown. You will also need to make sure that your diet provides your body with at least the calories you burned when running. The easiest way to do this is to opt for balanced nutrition that includes protein-rich foods such as fish and eggs, vegetables and carbohydrates in the form of sweet potatoes, brown rice, and oats. 

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Dumbbell lunges

In order to get that bodybuilder’s body, you will need to fall in love with all sorts of lunges. It is great if you can use a barbell for this exercise, but dumbbells will also do the trick. Maybe this workout seems too easy to have any effect on your body, but after a set or two you will feel that burning in your quads and glutes. With these lunges you will build a muscle foundation and be one step closer to your fitness goal. 

Leg press

Unfortunately, not many fitness gyms have a leg press machine, so if it is possible, try to buy or borrow one. During this exercise you will be pushing the weight away from your body up in the air which will work your quads and glutes. If you (or someone you know) are good with the tools, you can also build a homemade leg machine.

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Calf raise

If you have noticed those robust guys who look like their upper body and their lower body came from two different people, you can understand how skipping leg day could affect your figure. Just like you shouldn’t skip leg day, you shouldn’t neglect calf workouts. To easily build your calf muscles, opt for the calf raise. If you cannot do this exercise on a machine, simply use dumbbells or barbells instead. 

Leg extension

To work your quads give this machine-based exercise a chance. The most important thing to keep in mind when performing this workout is the amount of weight you will be using. Your weights should be light enough so you are still able to fully extend your legs, but heavy enough so you feel the burn after you complete your sets. 

Romanian deadlift

In this version of the deadlift instead of taking the barbell to the floor, you should stop at the shins. It can be also done with either a barbell or dumbbells and it will definitely work your hamstrings and glutes.

Incorporating these exercises into your fitness routine should help you build your leg muscles. Keep in mind that unlike your upper-body muscles, these ones can be difficult to build up and you will need to spend a lot of time at the gym before being able to see any results. Of course, genetics also plays a big part here, but if you stick to a proper exercise routine and pay attention to your nutrition, there is no way you won’t benefit from your hard work. Here are several tips that will help you achieve your goal in the shortest amount of time possible. 

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Prioritize weights but do not neglect cardio

As mentioned before, you shouldn’t neglect cardio workouts if you want to look like a bodybuilder. In fact, the  benefits of hiking, running, and swimming are countless, so do your health a favor and mix up your exercise routine. To bulk up your legs as quickly as possible, opt for swimming or using a rowing machine. 

Work out every other day

If you wish to look like a bodybuilder, you don’t have to live in your local gym. In fact, your muscles can really benefit from small breaks in your training schedule, and those rest days can help them get even bigger. Even if you are anxious to see results from your leg workouts, you shouldn’t exercise the same muscle group for two consecutive days. Instead, each day focus on a different muscle group.

Don’t waste time

You can work out every day of the week, but if you are using weights that are just too light and you are not giving your 100%, you are just wasting your time. Keep in mind that workouts should not feel comfortable and they should get you out of your comfort zone. Leg workouts usually do not last more than half an hour, but during those 30 minutes you should put a lot of pressure on your muscles and make them work.

Be safe

Maybe using heavy weights seems like a good way to speed up the whole process and build muscular legs in a short amount of time, but overexerting yourself can lead to a knee injury, spinal compression, or back injury. Therefore, opt for light weights first and only after you have perfected the proper form move on to a more challenging weight.

Bodybuilding is about dedication, sacrifice, and motivation, so if you really want to get seriously ripped, bear in mind that every rep you do, every meal you eat and every hour of sleep you get will affect your progress. Are you ready for that challenge?

2020 Plastic Surgery Trends: 10 Cosmetic Procedures to Watch

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Plastic Surgery Trends

2020 Plastic Surgery Trends: 10 Cosmetic Procedures to Watch

The number of patients seeking plastic surgery has been improving over the years, and so has the technology applied. With a new decade come new trends, ideas, and advancements. Thanks to the versatility of cosmetic procedures. Injectable fillers, botox lip plumping, and other procedures have experienced a massive boom in the previous decade. What plastic surgery procedures should we brace ourselves for in 2020?

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#1. Boosting Hair Growth with Platelet-Rich Plasma

Hair loss is a distressing yet common condition that affects over 70 million people in the US. Most of the men and women who are battling with balding seek the doctor’s help. Fortunately, the SpaMedica now has a solution to reversing the condition. The surgeons use PRP to encourage hair growth. The treatment contains a high amount of protein and other growth factors that speed up tissue repair. Since hair loss occurs due to damage of the hair follicles, PRP helps reverse the hair thinning and balding

The surgeons get the platelets used from the patient’s blood. They then put it in a centrifuge machine that spins at high speed, causing the separation of blood components. The medical professional will then inject the platelets into your scalp.

#2. Employing PRP to Improve Facial Appearance

Plastic surgeons also apply PRP treatment on the skin to reverse aging. It offers a fast solution for the damaged body tissues. The therapy utilizes blood platelets that help in initiating the regenerative process. Since the surgeon will use the patient’s platelets, there is a limited chance of occurrence of an allergic reaction.

Some parts of the body have minimal blood flow like the skin around the eyes, back of the hands, etc. As a result, healing in those areas is slow, and your body may need a little boost to trigger faster healing and repair process. The treatment utilizes PRP that has some hyaluronic acid and neuromodulators. The procedure results in improved complexion and can benefit when it comes to acne scar healing, hyperpigmentation, and wrinkling.

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#3. Improvement in Laser Resurfacing

Laser resurfacing is a treatment plan which helps in reducing wrinkles and skin blemishes. The technique involves directing pulsating light on the skin blemish, which helps in removing the affected skin layers. The method can reverse fine lines on the forehead, mouth, and eyes. Skin resurfacing treatment can help remove unresponsive skin after a facelift or to get rid of scars resulting from acne.

2020 comes with an overall laser resurfacing, which enables you to attain skin rejuvenation and brightening. Thus you can get rid of the scars, unwanted tattoos, or fine lines. Besides, it has minimal side effects.

#4. The Facelift

2020 will come with new fillers. Fillers are injectable that helps in reversing lost volume and improving the contours of your face. The new fillers will mimic your skin’s texture. The components of the injectable will match different facial parts, with some going to the extent of acting like one extension. That means that if you want to achieve a boney cheekbone, then the medical professional will just inject it into the bone area. In case you want a softer appearance, then they will insert it on the upper part of the bone.

In 2020, improved microsurgery makes 3D facelifts possible. The procedure aims at reversing face drooping by transferring fat from the lower face part to the upper. You will attain a natural look, unlike the previous facelift procedures results. It provides a useful alternative if you are scared of going for the actual surgery.

#5. Ultrasonic Rhino-sculpture

It is a new technology used to reshape the nose without affecting the nearby cartilages and tissues. The device emits energy that targets the bone without interfering with the surrounding tissues. It is less traumatic as it doesn’t translate to swelling or bruises.

Previously, the rhinoplasty technique was popular. However, it results in irregularities on the targeted bone. It would result in severe traumas on the surrounding tissues. Thus, it may translate to swelling and bruises, which increase the healing time.

#6. Breast Enlargement

Hybrid breast enlargement procedures will get adopted in the new decade. It involves the use of both implants and fat transfer. Thus, women who don’t have sufficient adipose deposits to attain their desired breast size can now achieve natural-looking breasts through this artificial procedure. The medical professionals strategically add fat on the breast implant to ensure the edges are soft, making it more natural.

Everyone is different. The hybrid augmentation will ensure each person attains a personalized result in the technique. Besides, getting breast implants that perfectly fit your body size can be a challenge, but breast augmentation provides an ideal solution to everybody types.

#7. Lip Lift

Fillers like Juvederm helped create plump lips. The new decade presents patients who want more than just fuller-looking Lips. Most of the patients desire to achieve natural-looking fuller lips. The procedure aims at shortening the space between the upper lip and the bottom of the nose to fit your face perfectly. The surgery takes approximately one hour, and the patient has to be under local anesthesia

Lip lifting is a permanent procedure that aims at raising the edges of your lips and creating a more defined cupid’s bow. Thus, it helps attain a prominent looking mouth. The technique appears in the list as in 2020, there will be longer-lasting fillers and injectable.

#8. Body Contouring

Liposuction and tummy tucks provide a less invasive solution to a more flat belly. Plastic surgery in 2020 aims at incorporating both experience and technology to improve body features. One non-surgical body contouring technique includes the EmSculpt. Surgeons employ the method to create a more defined abs and buttocks. To make it more effective, they combine it with skin tightening and massages that promote lymphatic drainage.

For them to maintain the results, the patients combine the treatment with light therapy. It promotes detoxification and helps in reducing the treatment process.

#9. Radiofrequency and Ultrasound Procedures

As you age, the skin begins to droop. Usually, weight gain and loss throughout one’s lifetime contributes significantly to sagging skin. Thus, when you’re older, you end up with more epidermis than needed due to its continuous stretching and contraction. In the past, medical experts would treat these by cutting the excess skin. Alternatively, they would perform a facelift to reverse the drooping.

In 2020 however, surgeons will just employ energy devices that encourage the shrinking of the excess skin. They may use fillers to lift the cheeks and the skin around the jawline. Another technique applied is thermage, ultherapy, and Fraxel laser. It sends radio-frequency energy deep into the skin, promoting collagen growth.

#10. Improved Cellulite Treatment

Velashape III is a new procedure implemented in the minimization of cellulite appearance. It incorporates technologies that help in deep heating tissues and fat cells, thus promoting thigh reduction. The technology existed in the past but is better now. It now supports efficient energy delivery, hence provides more watt. It makes tissue heating a lot more comfortable for patients. The treatment takes approximately 15 minutes per thigh, and the patient will only have one treatment in a month.

Conclusion

According to the American Society of Plastic Surgeons, plastic surgery trends in 2020 will focus on the face and reducing body fat. And with the technological advancement in cosmetic surgery, more procedures will aim towards achieving a more natural look and enhancing one’s natural beauty. This implies that plastic surgery has a high chance of improving.

10 Most Effective Exercises to Reduce the Sciatic Nerve Pain

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Exercises to Reduce the Sciatic Nerve Pain

10 Most Effective Exercises to Reduce the Sciatic Nerve Pain

Sciatic nerve pain radiates from the lower back and then extend its claws to either side of the buttocks. There is no doubt that sciatic nerve pain or sciatica is incredibly painful to bear, but it is not something that cannot be treated. 

Usually, sciatica gets better on its own, but if you are experiencing excruciating pain for a long time, it is time to do something about it. There is no better medicine than exercise, and the good thing about stretches for sciatica pain relief is the fact that they do not require any equipment like some other workout routines. 

Therefore, we have discussed here the ten most effective exercises to reduce the sciatic nerve pain so that you can get some respite from this blinding pain. 

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#1. Extensions:

Extensions are great for sciatica because they facilitate the movement of fluids in the spinal discs, and the best thing about them is that they are incredibly convenient to do. Lie flat on your stomach and spread your hands and legs to a full stretch. Raise the right arm and left leg then, raise the left arm and the right leg. Repeat the cycle at least ten times, and you will be done. 

#2. Hamstring stretches:

Hamstring muscles surround the nerves located at the back of our legs, and as a result of a sedentary lifestyle, these muscles shorten, and hamstring tightens, which increases the load on our backs. Therefore, doing the hamstring stretch will help in lengthening the muscles, which will reduce the pressure on your back and reduce sciatica. 

Hamstring stretches have many variants, but all of them are quite easy to do and have a simple procedure of straightening the leg in front of your body and holding the stretch for at least 30 seconds.

#3. Back flexion:

Back flexion involves lying down on your back and pulling the legs in front of your chest such that the back muscles are engaged, which is exhausted by the long hours of sitting or standing. As a result, you will feel a lot of stress being relieved from your back area, and sciatic nerve pain will improve because the muscles around the spine are stretched.

#4. Bridging:

Bridging is a great way to activate your core muscles, and it involves lying down on your back and pushing the buttocks upwards such that everything below the chest is in the air and is aligned in a straight line. If you feel that your lower abs and lower back muscles are engaged, then it means that you are doing a good enough job. As a result, your lower back will feel incredibly light, and sciatica will get much milder due to the activation of core muscles.  

#5. Lumbar rotation:

Lumber rotation could work wonders if you had a long day at work where you had to sit for long hours and feel that sciatica is starting to kick in. You can do these rotations by lying on your back, bending the knees, and moving them right and left, and as a result, you will feel a significant loosening around your hip region.

#6. Downward facing dog:

Stiff hamstrings and weak core muscles constitute the perfect combination of causing sciatic nerve pains. Downward facing dog exercise can significantly help in this regard as it does not only stretch the hamstrings but also engages the core muscles and helps in developing stability.

You can start by lying on the floor such that your knees are directly under your hips and hands ahead of your shoulders. Push your toes inside, spread your fingertips, and start elevating your knees from the floor such that your tailbone is lengthened and your head is between your arms. Now, shift the weight back on your heels slowly such that they touch the ground. Do not feel discouraged if you cannot do it the first time as it will take some repetition for your hamstring to develop this much flexibility.  

#7. Cobra pose:

Lunging forward on your desks for long hours can pinch the sciatic nerve, which causes immense pain and discomfort. Cobra pose helps by opening your chest and shoulders, and the stretch also engages the front of the hips, which releases the pressure between the disks. You can start doing the cobra pose by lying on your stomach with your arms pointed towards your feet in a straight line.

Lift your head and stomach by pushing your tucked-in arms backward such that the stretch is felt in your abdomen and quads. It is recommended to hold the posture for around 30 to 50 seconds. But, if you are not able to hold it for even 30 seconds, do not worry and keep doing it daily until you reach the recommended threshold.

#8. Low profile lunge:

Low lunge is an integral component of various yoga routines because it helps in stretching the hips and flexors and also engages the core muscles for stability. Lunges are quite simple to do as you can start doing them by putting one leg forward and the other one extended behind you. Push your weight on to the lower leg by gradually lowering it until you feel a stretch in your hips and flexors. Hold the pose for at least 30 seconds and repeat the lunge with the other leg. 

#9. Dead Bug:

The dead bug is an incredible exercise for the strengthening of your core muscles, whose strength is paramount in safeguarding your spine from unnatural movements. Moreover, this stretching exercise will align your spine and reduce the compression on your discs. You can start doing this exercise by lying on the floor on your back and lifting your legs at a 90-degree angle.

Now, take your stretched right leg closer to the ground and lift your left arm simultaneously while keeping the left leg at the 90-degree angle. Try to hold the stretch for around 3 seconds and then bring the extended leg and arm back into the initial position. Repeat the stretch with the other leg, and arm try to do at least 8 to 10 repetitions.

#10. Kneeling arm and leg reach:

It is another excellent exercise for the strengthening of your core muscles, and additionally, it also strengthens the glutes and relieves pressure from the lower spine. To do this exercise, put yourself in ‘all fours’ position, that means that your whole body will be supported on your hands and knees such that hands will be below shoulders and knees must be below hips.

Keep your spine well-aligned and neutral to engage the core muscles, and your head must be aligned with the spine. Once you have achieved stability in this posture, extend your right arm ahead of you and your left leg behind you and hold the pose for 5 to 10 seconds. Now, repeat the stretch with the other arm and leg, and it is recommended to do around 10 to 15 repetitions of this stretching exercise.

In a nutshell, sciatic nerve pains have become part and parcel of modern life that promotes a sedentary lifestyle. Therefore, you must always look to alleviate the effects of sciatica by being active and doing the exercises mentioned above.

GenBrain Review: Benefits, Ingredients, Side Effects, Price

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GenBrain Review

GenBrain Review: Benefits, Ingredients, Side Effects, Price

Do you forget things in spite of making numerous reminders in your head? Does this happen often? And do you feel you have lost control over your memory? If you are answering ‘yes’ to these questions, then maybe this article can help you. 

Nowadays, it’s very common to be forgetful about things, and honestly, it is not that big of a deal until unless it is happening quite frequently, or on a daily basis. Want to know why? It is because your brain is getting tired, and doctors define it as brain or mental fatigue. It is usually characterized by a forgetful memory, brief episodes of brain fog and many more disrupting symptoms. It is actually a marker of your brain health deteriorating and that is why we are here.

In this article, we will be talking about GenBrain, a natural brain booster which helps you to keep your brain health on track. We will be answering the following questions- What is GenBrain? What are its benefits? What are its components? Are there any side effects of GenBrain? And how much does it costs? 

So, read on!

GenBrain Reviews

What is GenBrain?

GenBrain is a natural brain boosting supplement that enhances and sharpens your memory. It also helps you to think clearly and reduces the possibility of any brain fog experiences. It mends weak memory and lack of concentration, to help your brain function efficiently. This product is designed to make your brain younger by canceling out the degrading effects of aging on your brain. 

GenBrain works to revamp the function of neuroplasticity, which is the ability of the brain to recover from aging and other degrading digs on the brain. GenBrain’s formula is scientifically derived and proven. It is constituted of natural ingredients to lessen the risk of side effects from its usage. The nootropic element in its components help in enhancing the cognitive capabilities of the brain. 

Benefits of GenBrain

Here are the advantages of GenBrain. Take a look!

  • The natural ingredients of GenBrain helps the brain in keeping the neurons healthy and active for better functioning and processing. 
  • Brain functions are improved. You will see your memory getting sharper and vivid with enhanced levels of concentration. 
  • You do not have to change your lifestyle drastically or perform an extensive routine to achieve the results. 
  • It works on your mood to make it stable and positive, on the other hand, boosts your energy levels as well.
  • Fastens the brain processing to help you grasp things easily and perform better at work, or anywhere else.
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Genbrain Benefits

Ingredients of GenBrain

GenBrain is specially formulated of natural ingredients and natural extracts. Let us take a look at its components to understand what they do while we consume Genbrain.

  1. BacopaMonnieri– Found in the Himalayan region, this herb helps in improving the memory capacity of your brain. It also works on the cognitive ability of the brain to enhance it.
  2. Gingko Biloba– Used in Chinese medicines, this component works by repairing for the lost neurons to take care of brain health. Its antioxidant properties protect the brain from environmental impact of radicals. 
  3. Vinpocetin– Obtained from the Periwinkle plant, vinpocetin repairs the damaged brain cells and improves the blood flow to the brain. It also plays a crucial role in bringing oxygen to the brain for better functioning. 
  4. Acetyl L-Carnitine– Also known as ALCAR, it is used to increase the functional vitality of the brain. The anti-aging characteristics slow down brain fatigue. 

Usage of GenBrain

This supplement is packaged into capsules. The prescribed dosage is one capsule every day with a glass of water, in the morning. If you are already having medical issues, then you should consult your physician before starting with GenBrain. 

GenBrain Side Effects

There are no reported side effects of GenBrain, thanks to its scientific and natural formulation. However, the user has to understand that GenBrain cannot treat diseases like Alzheimer’s as it is a supplement. 

Where to Buy GenBrain?

You can order your GenBrain package from its official website given below. A single unit of GenBrain having a month’s dosage is priced at $49. The discount increases as the number of units you put in your cart increases.  Therefore, the more you buy the more you save!

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Ending Note

GenBrain is currently being recommended by a lot of neurology experts and they speak for the product, being beneficial for its users. The positive reviews of the customers, speak the loudest. Therefore, if you are planning to buy a brain booster for yourself, then GenBrain is the right choice. We have laid out every aspect of GenBrainfor you to judge whether it’s worth your money or not. With no side effects, the product is also safe for usage. Do let us know in the comment section, what you think about it!

Know the Benefits of Physiotherapy Treatment at Home

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Benefits of Physiotherapy

Know the Benefits of Physiotherapy Treatment at Home

Physical therapies have now become the norm. Rather than consuming a whole load of medicines, you can go through the therapies in order to relieve pain. It is one of the most relaxing processes that you can go through in order to get the optimal health that everyone craves for. Given the demand, there is a wide range of services out there that are offering different type of therapies. Whether you want the therapy in home or go to the clinic, it can be a great experience to get yourself treated and remain as healthy as possible. 

Mobile physiotherapy is a fantastic opportunity being extended to patients at their home instead of a hospital environment. Such facilities are on the rise and every hospital is starting these facilities to cater to their patients. Furthermore, mobile physiotherapy is seen as a plus point and a selling feature. There are many advantages; few of them are listed as follows. 

#1. Safety 

Main benefit of home physiotherapy is that it is extremely safe, since it protects the patients from an atmosphere that a hospital offers. This safe the patient from germs and viruses that can make patients vulnerable to various diseases. Catching a dangerous virus can be dreadful, since it can worsen the patient’s condition. In addition to this, it was observed that patients had to make a difficult journey to the hospital despite being in severe anguish. In some cases, patients are recommended daily physiotherapy sessions, imagine someone problem with his/her back have to make it to the hospital everyday and then wait in queue for their turn. This only exacerbates the situation. There have been instants were patients had driven for their appointments despite being unable to check their blind spot due to neck pain

Under such circumstances a facility provided by Sandgate Physical Health Clinic is a God sent, physio at home continues to gain popularity in large part because of these safety considerations.  Although patients can be admired for their tenacity, the bottom line is that driving to and from a clinic is dangerous and can lead to serious, if not fatal road accidents.

#2. Assessment 

In medicine the procedure of assessment is very critical, it is in this stage that the practitioner examines and reaches a conclusion regarding what course of action must be taken to resolve a patients’ problem. In case of wrong diagnosis, the entire treat will yield no results and the situation can deteriorate. Physiotherapy has to deal with a lot of problems that cannot be diagnosed just on assumptions. Physiotherapist need to account a lot of factors such as type of mattress the patient uses or his posture while studying, since these external factors play a major role in various problems that a physiotherapist must deal with. An office restricted doctor has to take the words of the patient, but a mobile doctor can look to this factors himself and assess. 

#3. Convenient 

For someone facing a moderate mobility issue or an aged person, it is understandable if they want to avoid movements. But this will only result in them missing physiotherapy sessions, and while definitely not aid the mobility issues. In those cases, such door to door service is perfect as it easy and convenient. 

#4. Access for disabled 

Access to Traditional clinics is severely difficulty for people with disabilities and that is very unfortunate. From tight spaces, numerous steps to limited mobility for wheelchairs, all makes access practically impossible. So, for people with difficulties home physiotherapy a great chance to improve from their prevailing situation.

#5. Personalized care

This is one of the major benefits that you can get once you call the physiotherapist at home. Personalized care is one of the things that a lot of homeowners are looking forward to. If you are having a wide range of problems in your body, these professionals can address all of them in the most effective manner. A personalized and customized strategy can be devised for you which will address the different needs of your body. This is something that you will not find in the generic clinics of physical therapies. 

#6. Time saving

In this hectic day and age, everyone is looking forward to save time. Most of the homeowners and families out there do not have enough time to visit all the way to the clinic. They want someone to come home and get the treatment done. This is when the in home physical therapist come into play. They will come to your house and get the work done in the most effective manner. If you want to save time and prevent the hassle of going all the way to the clinics, then get access to in home physiotherapist who will ensure highest quality of treatment. 

#7. Save costs

There is a misconception in the market that you in home physical therapies are way more expensive than visiting the clinic. The reason for the misconception may be because of the added time that physical therapists have to spend. This is not the case currently in the market. The rates have no difference between them. You can in fact save costs by calling a physical therapist at your house. You will not only save time and invest the same somewhere valuable but you can save on the traveling costs as well. This will be much more feasible for you. Therefore, if you are looking forward to save costs, time and effort, then in home therapies can be the best thing for you. 

The bottom line

Above are some of the major advantages of getting access to in home physical therapies. However, this is not an exhaustive list. There are several other benefits as well that you will get once you hire the professionals. Nevertheless, you should ensure that the professional being hired is of highest quality. This is to ensure the high standards of treatment that you will get. Getting access to an average professional will ruin your experience otherwise. 

Test RX Review: Benefits, Ingredients, Side Effects, Price

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Test RX Review

Test RX Review: Benefits, Ingredients, Side Effects, Price

Are you not feeling like having some great sex with your partner? Even, if you have done nothing, you feel tired all the time? You have gained some weight recently? Your performance in bed gives you anxiety, just by thinking about it? If you are answering in positive to all these questions, then maybe this article is what you need to be reading right now.

All of the above mentioned, are the symptoms of low testosterone, the male sex hormone in your body. As we get old, or, maybe with lifestyle changes like taking too much stress or smoking too much, the testosterone in our bodies get affected costing us a great sex life, normal sleeping habits, muscle mass, and whatnot. Therefore, in this article, we will be discussing a product called Test RX, which is a well-known testosterone booster in the market. We will be presenting the facts in this article and answering questions like- What is Test RX? What are its benefits? What is it made up of? Are there any side effects of its usage? And many more questions like these. So, read on to discover what Test RX has to offer!

What is Test RX?

Test RX is a natural supplement that boosts the levels of testosterone in your body. You might think we are talking about creatine or whey powder to help you get past these problems, but we have got a scientific explanation of why Test Rx is making so much sense in the market right now. Since you are losing muscle mass along with redundant sex drive, you need testosterone to build that mass again, as it initiates and boosts the process of protein synthesis. Steroids mimic the testosterone to give you the same result, but they come with serious side effects. Test RX, on the other hand, is completely safe.

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Benefits of Test RX

Here are 5 solid reasons for how Test RX can solve your problem,

  • Your muscle tone increases– Test Rx not only boosts the testosterone in your body but it also enhances the bio-availability by attaching androgen receptors to your active muscles, to catalyze protein synthesis.
  • Your strength increases exponentially– Your upper and lower body feels an exciting amount of energy and better coordination, which makes them active in life and bed.
  • You feel a positive energy surge– Test RX ensures that the blood flows properly through your all muscles, so the fatigue goes away. You feel more energetic, consequently.
  • Healthy Bones– the vitamin D3 in Test RX helps in mending the bones affected by aging by enhancing the bone density.
  • Desired erections– Since the product boosts your testosterone, you feel more in control with your erections and sex drive, performing well in the bed.
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Ingredients of Test RX

Test RX is formulated of the following components,

  1. Magnesium– This helps in enhancing endurance while the body is in physical action.
  2. Vitamin D3– This ingredient helps in getting your muscle mass and your bones in the right shape and health.
  3. Fenugreek– This helps the body in gaining strength and losing out on unnecessary fat. It also helps you to achieve the libido of your dreams.
  4. TribulusTerrestris– This is the main testosterone booster of Test RX, which works up the hormones’ level in your body.
  5. Brassica Campestris– This is a protective ingredient that ensures that your prostate is in good health and helps it recover from low testosterone levels by increasing it and keeping it in good functioning.

Usage of Test RX

The standard prescribed dosage of Test RX says that you have to take a single tablet twice in the day. However, this dosage can be tweaked as per your needs, but only after getting a nod from your nutritionist. 

Side Effects of Test RX

Test RX is completely safe as the ingredients are natural or either naturally derived. However, the dosage has to be carefully and it should not be increased without the doctor’s advice.

Where can you buy Test RX?

You can order your Test RX package from their official website and Amazon. However, the official website offers attractive discounts on the product and is a safe purchase point for you. A single unit of Test RX is priced at $69.95 and the discount increases as you increase the number of units you want to purchase.

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Ending Note

Choosing a supplement is completely a personal choice, but choosing the right supplement is the actual deal. We have discussed Test RX in every possible light, here in the article, and we think that it may solve your problems. But, at the end of the day, you have to make a decision yourself and your needs. Do tell us in the comment section about what you think about Test RX?

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7 Tips That Will Move You Closer to Desired Weight Loss

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Tips Weight loss

7 Tips That Will Move You Closer to Desired Weight Loss

If you have recently decided that you want to lose some weight and get in shape, please do not fall prey to the hype of commercial diets and products that promise the world while saying that you don’t have to do anything to contribute to your own success. In reality, most dietitians and doctors will tell you that the only safe and sustainable way to lose weight is to cut back on calories, eat healthier, and maintain an active lifestyle.

If you have a goal in mind, however, there are certain things that you can do to fast-track your progress without sacrificing your health. Below you will find seven tips to help you do just that.

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Just remember losing weight is a personal decision, so if you are motivated to lose a couple of pounds, that’s great, but never let anybody else pressure you into making the decision.

#1. Realize what your Motivation is

Losing weight permanently and keeping it off is as much a mental exercise as it is an exercise in the physical. In order to steadily climb towards your goal, you will need to admit to yourself the reason that you so desperately want to get there.

When you find this motivation, it will help you during your times of low resolution, and when your will weakens, and unfortunately it will, you can look back to your reasons why losing weight is so important to help you get back on track immediately.

That being said, there are many reasons why one would want to lose weight. Do you want to be healthier? What does healthier even mean to you? Are you more concerned with physical attractiveness? Do you want to fit into a particular outfit or dress for a specific occasion? You may even have more than one reason for your weight loss journey. But, as long as you know in your head and in your heart what your reasons are, these motivations should help you to stay on course.

#2. Be Realistic about what Diet Works for you

If you want to lose weight consistently and permanently, you need to be honest with yourself about what works for you. Any changes that you make need to be realistic for your lifestyle, your needs, and your beliefs. You cannot commit to cooking healthy meals seven days a week if you have a full and part-time job. It’s just not possible. Or, perhaps you just do not enjoy cooking. Instead, commit to cooking a couple of days out of the week and ordering takeout from restaurants with healthy options on their menus on other days.

You also need to be honest about what foods you like and which ones you simply cannot stand. You can commit to any type of diet that you choose, but if they consist of food that you can’t stand the taste of, then you aren’t going to commit for long. This leads to backsliding and cheating on your diet, even though you started with the best of intentions.

You can craft a healthy diet around almost any type of healthy food that you do like, and, if done right, you could also add in some foods that are not-so-healthy, as long as it’s done in moderation.

Any diet that is consistent with your lifestyle is sure to be a winner. The main prerequisite is that it provides enough nourishment, as well as the appropriate vitamins and minerals, needed to stay healthy. Focusing on eating more balanced meals, purchasing whole foods, and not splurging on fats, carbs, and sugars are some of the things that you can do that are more effective than any strict diet or meal plan when it comes to weight loss.

#3. Work Out in Any Way Possible

No matter how much you cut back on food, there is never a substitute for working out. Working out does not always mean a particular exercise regimen or even going to the gym every day. Working out to be as simple as taking a long walk in your neighborhood, running around with your kids at the park, or taking a jog on the beach with your dog.

If you leave exercise out of the equation, you may be able to lose weight just by changing your eating habits, but it will not be sustainable. Plus, working out also helps to sustain or improve your health in many other ways besides weight loss. Even a long walk can develop your muscles, stimulate the heart and lungs, and give your joints an opportunity to move, keeping them from getting stiff.

Garcinia Cambogia Extra

#4. Drink Plenty of Water

Drinking water is essential for health. As matter of fact, many doctors recommend drinking up to eight glasses a day. Water not only suppresses the appetite in a healthy way, but also cleanses out your system, moisturizes your skin, and is essential to the growth of healthy hair and nails. You can purchase quality molecular hydrogen tablets that flood the body with nature’s purest antioxidant, helping to support metabolism, energy, detox, and more.

It is always best to purchase bottled water, if you can because tap water usually has some impurities. This is especially true if it is sourced from a city reservoir. That said, another option for purified water is to shop Berkeley water filters for a filter that will purify your water whether it is from the tap or an outdoor source.

#5. Look Inside for Strength

While many people do focus more on eating than anything else while losing weight, there are many other factors in the process to consider.

You may need emotional support, such as finding a health coach one-on-one, or a supportive community to speak with. Or, you may find journaling to be something that can help you with your feelings towards food, exercise, and weight loss. You need to understand and deal with your emotions just as much as you need to deal with your body. Be kind to yourself and refrain from bullying yourself if you make a mistake. It is okay because no one is perfect.

#6. Take the Process Slowly

Probably more important than anything else when it comes to weight loss is to remember to take it slow. While rapid weight loss does happen, the results rarely last, and it is also not very healthy.

Healthy weight loss is usually half a pound a week, but anywhere under two pounds, a week is usually okay. But, numbers are not the most important thing. Eating healthily over the long run is your best bet for losing weight in an efficient and safe manner. Losing weight in a slow mode also tends to be much more sustainable than the alternative.

Detox Pure Weight loss

#7. Accept that Plateaus are Normal

There may even be times when you exercise and eat right consistently, and, for some reason, your weight loss slows down or stops completely. This is referred to as a plateau, named for the mountains that reach a higher elevation only to level off for miles before declining.

Plateauing is completely normal when you’re losing weight. This is because losing weight is hard for the body, and it needs to slow down after all that effort. It then checks that all systems are still running on all cylinders before it continues to burn more fat.

In conclusion, these tips should help you to move closer to your desired weight in a healthy, safe, and effective way. You should start to see an immediate difference if you take these tips into consideration and make them a part of your lifestyle daily.

Ultimate Guide To Building A Functional Home Gym

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Sandy
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Functional Home Gym

Ultimate Guide To Building A Functional Home Gym

There are several reasons why fitness fanatics should consider building a home gym that boasts optimal functionality, although, one of the more notable reasons is simply because you may find more comfort when working out from home rather than in a public gym.

Therefore, those who are longing for the healthy life will benefit greatly from a home gym as they won’t have to be subjected to judgmental stares from those sharing the gym with you, which can be understandably demotivating. We all have our very own unique reasons for wanting a healthier lifestyle, and eliminating excuses, such as lack of time or pesky on-lookers, can be done simply by making your home the ultimate place to reach your goals. Not everyone is entirely for the idea of reaching fitness goals in a public area and even one bad experience can put you off for life.

However, building a functional home gym is often not the most suitable solution for homeowners as many assume the expense will be astronomical. If your home gym budget is significantly restricted, you will still be able to build a perfectly functional home gym that is kitted out with all the essential basics.

Therefore, a small budget does not have to keep you from a healthier lifestyle. In the event that you will be starting off with only the basics, you should make a point of adding to your equipment when possible as the effort will enhance the functionality of the space. Building a home gym is a stellar idea in terms of convenience and comfort ability, although, you should also avoid being seduced by pricey equipment that is not entirely necessary as there are countless creations out there that are simply not at all practical enough for the relevant price tag. This simple guide will help you get started with your exciting project, discover versatile equipment, and kick start your healthy lifestyle.

Determine Your Budget

As you would with any other type of home modification project, you should create a realistic budget that details exactly how much the home gym will cost you. This effort will effectively help you determine areas where you can save and where you can spend.

If your budget is significantly restricting, you could also consider building your home gym over time rather than all at once to cut costs. Another fantastic method of cutting expenses is to consider second-hand gym equipment rather than purchasing new items. However, certain items should be purchased new, such as quality rubber flooring that will allow you to enjoy your home gym to the fullest. You will also need to include paint, and shelving in your budget as this will enhance the general functionality through appeal and storage space.

Essential Equipment

Even though you should avoid going overboard when selecting your home gym equipment, you should consider the diet and workout routine you are hoping to merge into your lifestyle to ensure you have what you need. To avoid overspending, you should consider the equipment that boasts versatility rather than opting for equipment such as treadmills and other types of large machines that will really just consume your available space as well as your budget.

Basic equipment such as a barbell and plate set, as well as restriction bands and other essential items serve multiple purposes in a gym as they allow versatile use. Before purchasing items you should question how versatile it is as you will be able to get the most out of your budget this way. You should also include a bench as it will prove handy for various types of workouts. The best method of determining which equipment you will need is to establish your workout routine as you will be able to identify needed and unneeded gym equipment. 

Preparing The Area For A Transformation

Before you can start adding the equipment you have selected, you will need to prepare the room and ensure you have adequate space. Even though you won’t need a massive area, your home gym should be spacious enough for workout routines. You should also paint your walls and remove any and all clutter from the room.

Your gym should not be cramped and cluttered with additional items that do not belong in a gym, which is a common mistake that most homeowners make by using their home gym as a storage area as well. Your gym should have one use only. Before including your equipment, you should paint, install flooring and shelves, and add any other kind of storage facilities you may need. Another important item for a home gym that is often overlooked is a full-length mirror and a weight scale that will allow you to track your progress effectively.

Shop Around Before Purchasing

Before wasting money on the very first items you lay your eyes on, you should shop around online and consider visiting a few thrift stores or second-hand stores to find items at a cheaper price. Gym equipment should ideally be quite durable, which means buying quality second-hand dumbbells should not be an issue at all. Shopping around is one of the most effective ways of reducing your spend without compromising your goals as shop prices can vary greatly on the exact same items.

Switching To A Healthy, Active Lifestyle

Countless homeowners invest time, effort, and money into creating a functional home gym only to neglect their fitness goals after a few weeks. While having a home gym will enhance the convenience of workout, this very benefit may eventually lead you astray from your goals. To maintain the progress you should keep a diary to track your efforts and while some days you may feel like neglecting your fit lifestyle, you should insist on spending a minimum or maximum time in your gym each week.

For those just starting out, twice each week would be a great start while those who are making progress can up their gym time to as much as five times per week. However, it is important to avoid overdoing fitness as you start out and warm-up exercises are crucial for preventing muscle strains and injuries. Therefore, you should establish a detailed workout routine that incorporates enough stretching and warm-up activities that will ensure your muscles are not strained or injured. 

In addition to detailing your routine, your diet should also compliment your new lifestyle as eating habits can quickly undo all your hard work in the gym. Your calorie intake should be appropriate for the amount of exercise you will be doing with consideration for any weight loss goals you may have. There are tons of healthy eating plans out there to consider, so it would be wise to choose one that coordinates well with your lifestyle and allows foods that you prefer as this is an effective method of reducing the chances you may stray from your diet or eating plan.

Leading a healthy and active lifestyle comes with many notable benefits and while the first few weeks will be the most trying, persistence and dedication are key aspects of succeeding. Once you have managed to overcome the initial adjustment period, your eating plan and workout routine will merge with your everyday life.

Combat Your Varicose Veins with These 5 Tips

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Varicose Veins

Combat Your Varicose Veins with These 5 Tips

Have you noticed any bulging, bluish cords under the skin of your legs or feet? These are varicose veins. They are swollen and twisted veins that become visible when the valves inside them weaken.

Although unsightly, varicose veins are  usually harmless. Nevertheless, if inflamed, they can hinder the blood circulation to your legs, leading to itchy skin, swollen ankles, and painful limbs. Not all varicose veins are visible, especially if they are too deep. However, they can still cause pain and swelling in your leg, with a few blood clots appearing here and there

Varicose veins are prevalent, especially in people who tend to sit or stand for long periods. Most cases are, however, hereditary. 

Forty million Americans are currently suffering from varicose veins, most of them being women. Thankfully, there are many treatments available to combat them. However, before we go there, there are a few things you need to know about varicose veins. 

Know If You Are At Risk

Some people are more at risk than others. The Chicago Vein Institute has nailed down a few instances that make someone more susceptible to varicose veins:  

  •  If both parents have varicose veins, there is a 90 percent chance of their offspring inheriting the condition.
  • If only one parent is affected, the chances are 60 percent for a female child and 25 percent for a male child.
  • Women over 50 years of age have a 50 percent chance of developing varicose veins if they are moderately overweight (BMI 25 – 29.9). 
  • If your BMI is more than 30, you are three times more likely to develop the disease. 
  • Increased levels of progesterone are one of the main reasons why women develop varicose veins, especially after 50. 
  • Pregnant women are also highly likely to develop the disease if they tend to put excessive pressure on their legs. 

Know the Signs and Symptoms of Varicose Veins

Aching legs or feet are probably the earliest symptoms you can experience varicose veins. At this stage, the swollen veins may not be visible; but you might still experience a heavy feeling in your legs. With time you will see veins in blue or dark purple like cords on your legs, twisted and bulging. 

The other symptoms of varicose veins include:

  • Muscle cramping, throbbing, burning sensation, and swelling in lower legs
  • Pain after prolonged periods of sitting or standing
  • Skin discoloration or Itching around varicose veins

Try-at-Home Remedies

Keeping your feet in an elevated position can help reduce a lot of swelling and pain in your legs. Make it a point to wear non-restrictive clothing that doesn’t hinder the blood flow. Choose flats over heels. Here are a few more things you can try at home:

  • Dietary Changes: Making a few changes to your diet can help deal with varicose veins. Add a few foods that are rich in potassium, flavonoids, and dietary fiber.
  • Exercises: You can try some low-impact activities such as walking, cycling, stretching, swimming, or yoga to increase blood circulation.
  • Compression Stockings: You should find compression stockings in any pharmacy near your house. When worn, they improve blood circulation by applying pressure to your legs. 
  • Herbal Remedies: Many herbal medicines with grape seed extract, Rutosides, and CentellaAsiatica might be beneficial in treating the symptoms of varicose veins. Most of these are available as topical phlebotonicsor oral dietary supplements.

Know When to Seek Medical Help

Despite the pain caused by varicose veins, they are generally harmless. However, if you come across any of the following symptoms, make it a point to consult your GP at the earliest:

  • Bleeding: Bleeding from varicose veins indicates an increase of pressure inside your veins. When this happens, you must get your leg higher than your heart. Rest your legs on a stool and put pressure at the site until the bleeding stops. 
  • Ulcers: Ulcers appear as few knocks or small cuts on your legs around your varicose veins. You can give them some time to heal, but if you don’t find any difference after a few weeks, it might be an infection that needs immediate treatment. 

Surgical and Non-Surgical Treatment Options 

Surgery might be the only way to treat varicose veins if the symptoms are too severe. It involves the stripping of the non-functional vein from the affected area. However, before deciding on this treatment, your doctor might inject a special fluid to close your vein down. This procedure is the non-surgical way of treating varicose veins. Find minimally-invasive, non-surgical  treatment for varicose veins here.

Wishing You a Speedy Recovery

Varicose veins are a cosmetic concern for many, but if you are experiencing too much swelling or pain that is stopping you from performing your daily activities, it might be time to get it treated. Choose an expert in varicose veins to administer your treatment.

Semenax Review: Benefits, Ingredients Side Effects & Price

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admin
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Semenax Review

Semenax Review: Benefits, Ingredients Side Effects & Price

Are you satisfied with your orgasms? Yes, we are starting off this article with a very vital question. Vital we call it, because orgasms are very crucial to an individual’s health. If we talk about the male climax, an intense orgasm makes the sex, a very satisfactory and healthy experience. A powerful orgasm not only helps with its health benefits, but also makes you last longer in the action satisfying your partner too. 

Another aspect of a pleasurable orgasm, is a good volume of semen which gets out of the body giving you the sense of ultimate pleasure and confidence in bed. You can also exercise control on your orgasm for better sexual performance. You must be thinking all these benefits are just for the talk here, but no. What if, we tell you that you can have the best male climax with all these above mentioned benefits? 

Semenax Review, Benefits

Yes, you read that right. Semenax is what we have been talking so far. What is Semenax? How does it work? What is it made up of? How much does it cost? In this article, we will be answering all these questions and introducing one of the best climax enhancer in the market, Semenax. Welcome!

What is Semenax?

Semenax can be called a climax enhancer or a semen volume supplement which is formulated of ingredients like l-arginine, muirapauma, l-lysine, etc. It provides nutrition to the male reproductive system and boosts the natural production of semen in the system. 

The idea that Semenax increases the production of semen, which results in greater amounts of semen being ejaculated. To process a greater amount, the orgasmic muscles are forced to contract faster for a longer time period, increasing the intensity of the orgasm. 

Semenax Reviews

Benefits of Semenax

Here are some benefits of the product :-

  • Increases the volume of your semen
  • Your climax is retained for a longer time period
  • The intensity of climax also increases
  • Greater sexual pleasure
  • You can achieve better control on your orgasm

Ingredients of Semenax

Semenax is engineered carefully and optimally to provide the desired results. Take a look at these ingredients which were picked to create this formula for Semenax.

  1. Semen Flower Pollen– Helps in bringing virility in your sexual performance, by providing bio factors to the sex hormones.
  2. L-Arginine– Its supplementation helps with sperm fertility, increasing the number of sperms and semen at the same time.
  3. L-Lysine– Boosts the amount of testosterone increasing the sperm quality.
  4. EpimediumSagittatum– Also known as ‘Horny Goat Weed’ as it helps the libido by boosting testosterone amounts.
  5. Butea Superba– This ingredient is a herbal aphrodisiac which enhances your sexual performance 
  6. L-Carnitine – This is the amino acid of a healthy sperm. It ensures optimum motility in the sperm.
Semenax Review: Benefits, Ingredients Side Effects & Price

Usage of Semenax

Every supplement needs it’s time to process through the human body and show the expected results. As per the manufacturers, you can see and feel the best results by the end of three months of continual consumption. It prescribes a dose of 4 tablets per day along with your meals.

Side Effects of Semenax

There are no registered side effects of Semenax, therefore, the product is completely safe for consumption. The Food and Drug Administration (FDA), has accredited the product to be safe for consumption by the user.

Price of Semenax

A bottle of Semenax has 120 tablets. You can order your package of Semenax from the official website, as it is the most trustworthy and accountable option. You get options for the package as there are various subscription options and prices. They also provide Money Back Guarantee, which makes the purchase a worthy, because the consumer can think through properly.

The monthly package costs you $59.95. However, on the 6 month package you get a handsome discount, as you save $480. The 12 month package also offers a great deal for the buyers. The global shipping is also free of cost, therefore Semenax does not give you any excuse to not make a purchase for it!

Semenax order

Final Call for Semenax

Semenax can be trusted for a variety of reasons. The manufacturing company, the ingredients, the dosage, and definitely the customers who have been praising the change that Semenax has brought in their lives. 

We are living in a time, where almost everyone suffers from issues triggered by stress. If products like Semenax can help you have a better shot at your sexual experiences, then you should definitely make a call and live that experience to see the change it brings. 

With almost no side effects, Semenax is proved to be a safe product and therefore there are no dicey edges to the product image. Tell us in the comment section, what do you think about Semenax? Will you buy it?

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