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Crazy toned and ripped six pack abs. That's the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then youre missing the boat.

Ripped Six Pack Abs

Ripped Six Pack AbsCopyright 2006 Raymond BurtonCrazy toned and ripped six pack abs. That's the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then youre missing the boat. Chiseled abs are awesome abs.How do you get ripped abs?It's about diet, cardio and hard ab routines. I'll give you the low down on how to burn in some washboard abs with this killer ab routine and save the diet ramble for the main book Fat To Fit.First of all if your not training abs, start. That would be beginner ab routine phase one! Three sets of crunches for 20 reps a set. If that's not a problem then superset each set of crunches with a set of hip roles, followed by a brief 30 second rest to let the burn fizzle a bit.For hip roles you lie on the ground pushing down with your hands and raise your pelvis off the floor so the tail bone comes right up and squeeze the abs!Last step in the beginner ab routine is to add in some bridges or "planks" as some "guru's" of fitness have coined them. This is basically a pushup position but you don't rest on your hands, you rest on your forearms and just hold it for 30-60 seconds. Don't let your lower back sag! Keep a slightly inverted c posture like your trying to pull your hips toward your chin.So here is the ab routine once you are working all exercises together.Beginner "six pack" ab routine phase 1: Crunch x20 Hip roll x20 Bridge for 30-60 seconds Rest and repeat for 3 circuits or just keep rotating through! Alright enough of the easy stuff, we're here for some serious six pack abs, killer abs.Onto Ab Routine 2: The ab killer! I love pet names. This ab routine will all be done on the decline bench.The first ab exercise? Decline hip roll/leg raise. Beauty!Step 1: Put your head where your feet should beStep 2: grab the bench or the footholds; whichever is more comfortable (not that it will matter in a few minutes)!Step 3: Stretch out and do a straight-legged leg raises.Step 4: once at the top of the leg raise turn it into a hip roll so that you point your feet at the ceiling. Hold for a three count and go back down!Second six pack ab routine exercise: Incline sit-ups:Step 1: put your feet in the foot holds (you've turned around!)Step 2: Lower yourself until you're about a foot short of lying fully backStep 3: Come back up if youre still with me!Third ab routine exercise:Incline Russian twists (even sounds evil doesn't it?)Step 1: don't move out of the sit up position. Just grab a medicine ball or a 10- pound weight.Step 2: straighten fully your arms right to your front and lower yourself to the bottom position of the incline sit up and hold it.Step 3: Rotate to the right 90 degrees with your arms straight and then back to the left at 90 degrees. That's one rep. You don't come out of the bottom at all! Fun huh?Here it is ab routine layout:Leg raise/hip roll x20Incline sit-ups x20Russian twists x20 or 40 if you count both sides! No rest between ab exercises, and only 30-60 seconds rest after completing the tri-set.Third Ab Routine:And the grand daddy hardest ab routine ever? For mortals anyway? Because I remember something about homer Simpson and a cannon ball, but I think you need to have access to the applesauce bar for that ab routine to work!Well lets call it the "commando cardio ab annihilation" workout. I have to have a fancy name on it or you wouldn't be interested! It involves a pre-stretch, a contraction and dynamic stabilization (I just made that up, but you get the idea) exercise. Here are the ab routine exercises.1. Smith machine, Swiss ball hip rolls2. Partner resisted Swiss ball crunches3. Swiss ball rollouts4. Profuse sweating and clutching of the stomach.Ab routine exercise 1: Smith machine, Swiss ball hip rolls:1.Set the bar low in the smith machine, just below the top of the Swiss ball.2. Sit on the ball and roll out so that you have to reach back and grab the bar as you lie on the ball. You should be about 2-3 feet away, stabilizing your self by holding the bar and flexing everything!3. Using only your abs, stretch your pelvis down as low as it will go and then do a hip roll. Legs straight is the hardest.Ab routine exercise 2: Partner resisted Swiss ball crunches.1. Its a normal Swiss ball ab crunch but your arms are crossed across your chest and your "friend" pushes down on your shoulders to apply resistance. That's it,..ahem.Ab routine exercise 3: Swiss ball rollouts.1. Kneel on a pad with legs crossed ball in front of you not on the pad.2. Your hands are on the ball so it now looks like your praying.3. Roll the ball out until your straight as a board with your head between your arms and pull it back in.4. Profuse sweating and clutching of the stomach. This should come naturally.In a six pack ab routine all together?Smith machine/Swiss ball hip rolls x20Partner resisted Swiss ball crunches x20Swiss ball rolloutsx20Rest 30-60 seconds after each tri-set circuit or continue right through if you're a freak of nature or slightly "touched". I've never gotten 20 on all ab exercises on all three sets in a continuous circuit; let me know if you do!I'll have to buckle down!

Finding a Home for Those with Chronic Mental Illness

Finding a Home for Those with Chronic Mental Illness

For those who have a family member or close friend with a chronic mental illness, life can be filled with challenges. Chronic "mental illness" takes its toll on families, who often don't have the training or emotional resources to adequately care for their loved ones. It's difficult to navigate the waters of the legal and mental health care systems, and doubly difficult to find a good home for a loved one with a mental illness who can't live on his or her own.Despite a family's dedication and willingness to do whatever it takes to ensure that their mother, father, brother, or sister receives the care he or she needs, it's not always clear what housing and care options are available or suitable. Here, then, is a review of six of the most common types of housing and care available for those with a "chronic mental illness" . Nursing Homes: Because those who are mentally ill sometimes are in need of long-term medical care, there are times when a nursing home might be necessary or appropriate. However, many nursing homes aren't equipped to adequately address "mental health care" issues. When selecting a nursing home for a loved one, ensure that it specializes in serving those with chronic mental illness. Residential Care Facilities: Most people with chronic mental illness receive the appropriate level of care in residential care facilities. Typically, they provide 24-hour staffing, room and board, and assistance with medications and scheduling mental health care appointments. These kinds of facilities are generally not locked.Adult Care Facilities: Adult care facilities are more family oriented than "residential care" facilities, but generally provide the same level of care. They are more appropriate for those whose conditions are stable. Adult care facilities are not locked, and some do not provide 24-hour staffing.Family Care Homes: The family care home setting is more of a typical home in that it serves a much smaller number of residents and is not generally staffed 24 hours a day. Unfortunately, many subsidies for those will chronic mental illness will cover this level of care, even though the individuals may need the services of an adult care or residential care facility.Assisted Living Units: An assisted living unit, as its name implies, is most appropriate for those people who are high functioning and stable. With assisted living, there is minimal staff supervision and residents typically live in apartments and receive services like meals, laundry, and medication supervision. Assisted living can also be a bridge to independent living, in that if someone successfully participates in assisted living for a year, he or she may be able to transition to a traditional apartment.Psychiatric Units: Psychiatric units are either based in or affiliated with hospitals. One type of psychiatric unit specializes in short-term acute care, most often when a person is a danger to himself or herself, or others. The goal in this situation is to stabilize the individual and transfer him or her to another kind of facility. The other type of psychiatric unit is one that is affiliated with a state hospital, and is often a locked facility for those needing longer-term care.

Sun Exposure and Skin Care

Sun Exposure and Skin Care

A little sunshine is essential in achieving optimum overall health and well-being. Medical studies show that as much as 15 minutes of sun exposure a day may help the body produce vitamin D which is important in the prevention of osteoporosis, hypertension, cancer, and other autoimmune diseases. Vitamins D is a fat soluble vitamin that is found in some foods but is produced in body with the aid of ultraviolet (UV) rays of the sun. This kind of vitamin is essential in maintaining the proper level of phosphorus and calcium in the blood. Vitamin D, combines with other vitamins, minerals, hormones, and other substances to maintain strong and healthy bones that will not easily break or become brittle. However, extended exposure may cause many skin problems like early-wrinkling and skin cancer. Other factors like pollution and the thinning of the ozone layer have posed additional health risks for the skin. Too much exposure to the sun may damage the texture and weaken the elastic attributes of the skin. The outer layer of the skin called the epidermis may become rough and wrinkled as a result to over-exposure. Sun-induced skin damage may cause wrinkles, furrows, easy bruising, or brown spots. In the long run overexposure to the sun's ultraviolet rays may lead to cancer. But because this skin condition is cumulative, it is never too late to make adjustments to protect one's self from the sun's harmful effects.The advent of various skin care products like sunscreens are designed to help protect against the sun's harmful effects. Many kinds of sunscreens are out in the market that contain many ingredients that work by scattering, redirecting, or properly absorbing the sun's rays. Sunscreens are available as lotions, creams, sprays, lip balms, and many more. These products can be bought over-the-counter and without a doctor's approval. In addition to these products, foods rich in selenium, beta-carotene, Vitamins A, C, and E may alleviate the harmful effects of the sun.Like other forms of medication, side-effects may be developed with the use of "skin care" products. Here are some of the side-effects that can be developed with sunscreen use. acne burning, itching, or stinging of the skin redness or swelling of the skin rash, with or without blisters that ooze and become crusted pain in hairy parts of body pus in hair folliclesIndividuals who decide to use sunscreens and other skin care products should seek the approval of health professionals. Even though most of these products are can be bought over-the-counter. They may still carry health risks. A doctor's approval is necessary to clarify side-effects and interactions that may be developed while using sunscreen products. Skin care these days is an essential part of a healthy regimen because of the abundance of environmental pollution, global warming, and the thinning of the ozone layer. Without taking care of the skin, individuals may heighten the risks of developing skin ailments like psoriasis, skin cancer, and other skin conditions. Understanding proper use of skin care products and maintaining appropriate sun exposure is essential in maintaining healthy skin.

Smoking: Taking You A Step Closer To Oropharyngeal Cancer

Smoking: Taking You A Step Closer To Oropharyngeal Cancer

Smoking, they say, is the leading cause of lung cancer world-wide. A recent study shows that, in the United States alone, 157,200 people have died of smoking-related lung cancer. Some of which are caused directly by smoking, and some due to second hand smoke. However the effect of smoking does not only stop at lung cancer. Smoking and cancer Statistics show that smoking attributes to 54% of mouth cancers, 50% of esophageal cancers, and 70% of cancer of the larynx. And also, in relation to men and womens sexual health, smoking increases risks of cervical cancer by 19 to 80% depending on the frequency of consumption, and it also increases risks of penile cancer by 50%. These numbers certainly prove that smokers are at a bigger likelihood to develop a lot of different kinds of cancers as compared to non-smokers. Male smokers have a 20% increased chances of developing lung cancer while women have a 13% increased risk. Tobacco smoke is composed of four thousand different harmful substances, chemicals, and toxins. Sixty out of those four thousand chemicals are known to cause cancer. These cancer causing toxins are mainly found in tar that smokers inhale from a cigarette. About 70% of that tar stays inside the lungs. Studies have shown that benzpyrene, one of the carcinogens found in tar, damages and slowly destroys genes responsible for fighting cancer causing cells and subsequently prevent development of cancerous tumors. In almost 60% of smoking-induced cancers, these genes were seen to be damaged. Oral or throat cancer Oropharyngeal cancer may involve the lips, mouth, tongue, gums, salivary glands, esophagus, larynx, thyroid glands, and/or the cells lining the throat. Its earliest symptom may be a pale lump inside the mouth that will not seem to heal. An estimated 7,000 Americans die of oropharyngeal cancer yearly. Smoking may cause cancer development in the mouth alone, on the throat alone, or a combination of both. Symptoms of oropharyngeal cancer may include the following: o A sore in your mouth that doesn't heal or increases in size. o Persistent pain in your mouth. o Lumps or white, red or dark patches inside your mouth. o Thickening of your cheek. o Difficulty chewing or swallowing or moving your tongue. o Difficulty moving your jaw, or swelling or pain in your jaw. o Soreness in your throat or feeling that something is caught in your throat. o Pain around your teeth, or loosening of your teeth. o Numbness of your tongue or elsewhere in your mouth. o Bad breath. o A swelling or lump in the throat. o A persistent cough. o Blood-flecked phlegm. o The sensation of something permanently stuck in the throat. o Voice changes, such as persistent hoarseness or huskiness. o Throat pain. o Referred pain into the ears. o Swallowing difficulties. o Breathing difficulties. o Swollen lymph glands. o Gastrointestinal disorders, such as excessive reflux, diarrhea or constipation.Treatment Treatment of oropharyngeal cancer will depend on the size, type, and location of the cancer and whether it has already spread. It may include one or a combination of the following: o Surgery. This includes surgical removal of the tumor and its affected organs. The amount of tissue to be removed may depend on the size of the tumor and the mass it has already affected. o Radiation therapy. This includes exposing the cancer causing cells to small, precise doses of radiation. o Chemotherapy. It involves the use of cancer cell-killing medications that is used in conjunction to radiation therapy. o Long term monitoring. This may include regular examinations and x-rays to check that the cancer has not come back. o Rehabilitation therapy. This includes assistance from health professionals such as dietitians, speech therapists, and physiotherapists to regain motor functions of the affected areas.The best way to avoid getting yourself into this situation is to avoid smoking. It is understandable that this will be difficult to do if youre a chain smoker. Cutting back on cigarette consumption may help to gradually get you into the path to being smoke free. All it takes in enough will power and discipline to keep yourself healthy and cancer-free.

Depression Linked With Hyperparathyroidism

It doesn't matter who you are, what you do, what you believe in. Whether young or old, no one is spared from going down the abyss of depression. Not even research scientist Marlene Belfort. Her vivid recounts of bouts with depression and the discovery of its possible link with hyperparathyroidism is written in an article published by the New York Times.Belfort was 46 when she felt nervous and depressed, exactly the same age when her father had committed suicide. While her married life seemed fine, with a supportive husband, three healthy sons and a good career to get by, anxiety prompted her to seek the help of a psychiatrist. She was found to be suffering from dysthymia, or simply called burnout. While no medications were prescribed, she was told that she had to deal with her repressed feelings as the child of a suicide. Psychotherapy was offered as a promising option.According to Belfort, in science and in psychotherapy, one approaches a problem from different angles through observation, hypothesis, discarding theories and drawing conclusions. When the evidence from various directions converges on a point, that point becomes a discovery, a new truth. Four years of therapy seemed alright until Belfort suddenly began to feel profoundly depressed and returned to therapy three years later. She was advised to take antidepressants. And though she had never taken anything more than aspirin, not even for childbirth, she conceded to the use of antidepressants in various combinations and at increasing doses as depression deepened. She described the experience as being in psychic hell, a place where she was unable to eat or sleep. During this time, an odd e-mail message arrived from her friend and colleague, a Nobel Prize-winning scientist who questioned her contributions to a collaborative discovery that had won for her recognition. She reacted irrationally and began to assume that all her scientific work was fraudulent and that her friend had found her out. Psychosis was the scariest aspect of Belfort's depression. She didn't realize that the true intentions of her colleague was to check the facts for he had nominated her to an esteemed scientific academy. Her paranoia deepened, her depression worsened, and was eventually admitted to a psychiatric hospital. While inside, she was stripped of everything that could inflict harm on herself: sharp objects, vitamins (drugs and food supplements were prohibited), and her valued right to independence. Yet in the midst of fear and deprivations, the hospital staff cared for her like a child.She experienced having been repeatedly strapped to a table and zapped for shocked therapy. But almost immediately, she began to recover from the incapacitating despair that had shut down her life. Psychopharmacology and talk therapy kept her from re-hospitalization. The episodes put me back in touch with my fathers death, and although suicide seemed like an alternative to my hopelessness, it was not an option. I had too much to live for, recounted Belfort.The turning point in her life came when her psychiatrist had been struck by the sudden onset of a first major depression in midlife. He insisted on a blood workup. The results showed an endocrine condition called hyperparathyroidism, which causes elevated levels of blood calcium and parathyroid hormone. He pointed out a potential link to depression, prompting me to check the data, wrote Belfort.When I did, sure enough, I grasped that there might indeed be a significant connection. Four years after my hospitalization for depression, I had surgery to control the parathyroid problem, followed by a second operation two years later. Plotting the data, I realized that when my calcium and hormone levels returned to normal, so did the moods. That was three years ago. She wondered whether her father also suffered from hyperparathyroidism. She also wondered whether doctors will routinely explore a physical basis for the sudden, unexplained onset of emotional pain.

Be in the Zone with the Right Food Plan

It is a fact that exercise is an important factor for weight-loss. Exercise combined with proper food regimens may help individuals who want to lose significant amounts of weight. There is no shortage of advice when it comes to this issue. Several books, magazines, and Internet sites suggest different aids for weight-loss. Some may work, some may not. Unfortunately, many diets are hard to sustain because some of these food regimens take away certain foods, making people who want to lose weight feeling deprived and hungry. Some food regimens are often temporary, something that will be endured for awhile and stopped after some time. Because of this, any lost weight may return quickly. However, there is one way of eating food that is preferred by many individuals who want to lose excess weight. It is called the Zone diet. A kind of eating routine that does not prohibit any foods, but reduce foods that are high in fat and carbohydrates like rice, starches, and pasta. This kind of eating regimen simply consumes all nutrients but in small servings.The basis of the Zone diet is that if an individual consumes the right amount of carbohydrates, proteins, and fats, they will significantly improve their health. This food regimen includes calories in 40:30:30 proportions that contain carbohydrates, protein, and fat respectively. This means one's food consumption should consists of 40% carbohydrates, 30% protein, and 30% favorable fats on a daily meal. It is said that this food intake plan manages the insulin levels in the body which may lead to clear mind, high, energy levels, and elevated moods. The founder of this eating plan, PhD Barry Sears claims that this food regimen, explains that excess insulin, a hormone helps control the blood levels makes people gain weight. The American public is overweight due to a high intake of carbohydrates, and that this style of eating causes an overproduction of insulin. The solution is to eat a lower carbohydrate, higher protein, and moderate fat to balance these hormones within the preferred zone. Sears added. The Zone diet regulates the blood sugar levels by balancing insulin levels therefore burning body fat more efficiently that may promote weight-loss. Other advantages of the Zone Diet meal: One does not feel deprived or have the craving for high cholesterol, high fat foods. Eating all kinds of food is allowed to be consumed moderately. It encourages consumption of three healthy, freshly prepared gourmet meals throughout the day.It makes the eating habits simple by providing some tips. It enables individuals to learn to stay fit without starving oneself.This food regimen is actually not bad compared to some of the low calorie food plans that are in the market. But like any food intake routines, the Zone diet does have its weaknesses, because some of the recipes are often full of nutritional information. Another problem that can be encountered with this eating plan, is that it suggests unhealthy food combinations like beer and cottage cheese in a single meal. Individuals who want to engage in this kind of food regimen should seek the approval of nutritionists and other health professionals. They may devise an eating program that soothes one's health needs.

Summary

Crazy toned and ripped six pack abs. That's the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then youre missing the boat.