Category Archives: Guest Post

The Perfect Diet And Routine For Muscle Building

A body builds muscle when it is put through a strenuous activity for a prolonged period. Muscles grow during the period when the body rests and not during exercise. When we lift weights the muscles are put through stress and they break down which results in production of thicker muscle fibers. But before you can hit the gym, you need to get stronger, gain some mass and get the energy to train hard.

What To Eat

It is very essential to have a muscle building diet because if you don’t eat enough all that hard work would go to waste. Eat the right stuff in the right amounts to see the right results. Try to manage more than 3 meals a day to give your body enough fuel to build muscle. Don’t eat to fill yourself but eat to complete yourself with what the body needs.

Eat a good breakfast, then eat before workout, eat after workout and besides that try to eat every three hours to keep your body powered up.

Eat foods with proteins and carbohydrates. Protein gives you the energy and carbohydrates help build up muscles. Carbohydrates are found in everything that you eat already in your daily diet, rice and potatoes being the prime example.

Supplements are a good way to gain energy and help in muscle building and muscle repair but it being supplement means it will only work with a good exercise routine and an excellent diet.

The most important thing to do is to stay away from fats and sugars, as fats hinder in muscle building unless they are healthy fats and sugars cause craving for more food. Good fat comes from stuff like olive oil, fish oil, butter and many other things in our daily diet.

Keep these little things in mind and it will help you with muscle gain.

Make A Routine

Make a schedule of what exercises to do on what day and which muscle to focus on each day. It is best to focus two muscles per day, try making pairs like

  1.  Biceps and triceps
  2. Shoulder and back
  3. Chest and abs
  4. Legs and thighs

Push your body to the limit and try to lift as heavy weights as you can. Add weights day by day to take your body out of the comfort zone. More weight is more stress which automatically results in more muscle. Lift weights to get tired. By the time you finish your exercises your muscles should be fully exhausted.

Rest is as important as exercise. If you don’t give enough time to your muscles to relax they will hinder in muscle growth. And increase your sleeping hours to give extra time to the muscles for a complete rest.

Bottom line

The final verdict is that if you want to gain and build muscles, you need to eat more to get a good amount of calories and lift heavy weights to get the effects you want. In one line, eat more every day and lift more, day after day to make your workout worth it.  “The pain you feel today is the strength you will gain tomorrow!” (Quite literally).

Security at Home

Your home and family are your greatest treasures. Enjoy peace of mind, knowing that they are safe and secure when you protect them with the use of a home security system. Residential security systems are not nearly as complicated to install as they used to be. New technology, installation methods, and modern designs allow for systems that are installed quickly and easily, without the use of unsightly wires.

Silverline Security System uses a modern wireless technology that can be installed in your home within just a few minutes. Since the installation of one of these new systems does not require the placement of cords and wires throughout your home, sensors can be placed much more strategically, allowing for a more attractive system setup that still provides protection throughout your home. There are no trenches to dig, no holes to drill, and walls remain intact.

This new wireless technology also enables remote access to your home’s security system, so you can even arm or disarm the system while you are away from home. Consumers are also allowed the opportunity to monitor their home’s security online, enabling them to know who has returned home, what entry method was used and at what time. Real time monitoring also allows consumers to be notified of any unusual activity throughout the property.

There are numerous benefits to installing a security system in your home. Silverline Security Systems employs modern, reliable systems to ensure the safety of their customers, while adding the conveniences that come with technological advances. The residential security systems offered by Silverline Security Systems offer numerous options that include threat, intrusion, and motion detection, heat detection, carbon monoxide detection, and smoke detection sensors. Consumers can even choose which areas of the interior or exterior of their home system to arm, and can use sub alarms to enable extra protection for sensitive areas such as jewelry boxes, medicine cabinets and gun lockers.

While call for assistance buttons that are located on keyfobs and control pads offer additional protection, the instant hands free communication that is enabled during alarm events helps to ensure accessibility during an emergency. This feature is also extremely helpful in providing peace of mind to families of elderly and disabled customers who are home alone, since they are able to carry the keyfob with them and call for help from any location. Residential security systems from Silverline Security Systems are monitored twenty-four hours a day, seven days a week, so help is always just an alarm away.

Adventures in Queenstown, New Zealand

With a well earned reputation as the Adventure Capital of the World, Queenstown is the best place to satisfy your cravings for adventure. From bungee jumping to tandem skydiving and jet boating to white water rafting, Queenstown travel gives you the opportunity to experience a safe, invigorating and fun environment. The unique setting and special atmosphere created by the region’s spectacular geography made this town popular all over the world. It is referred to as a Natural Theme Park because of the endless array of options to choose from, for leisure and adventure activities.

The compactness and the shortness of the distances between mountains, forests, historical sites, rivers and lakes attracts and enables the visitors to do so much in a short period of time. The abundant adventure activities, working holiday employment, nightlife and budget accommodations makes Queenstown a great place for backpacking New Zealand. The great thing about this town is that everything and everywhere is just within your reach, an easy walking distance. Here are three adventurous activities that are popular in this town:

Bungee Jumping

Bungee jumping is probably the most famous activity in Queenstown, which is also the fourth most beautiful bungee jumping site all over the world. Visitors has a lot of options, such as cable swinging throwing themselves off a gondola or a bridge, or the Bungee Rocket where a person is strapped in a cage-like device connected to the bungee cord and the device will be thrown into the air. Best bungee jumping sites in Queenstown: 1) Kawarau Suspension Bridge is historically the worlds first commercial bungee jumping site. Its located at 137.5 feet above a river and it has a platform for spectators viewing; 2) Hacketts Ledge is an urban option for bungee jumping. It is situated on top of the gondola, being open until night time; 3) Pipeline Bungee is an engineering masterpiece of 1864 gold-sluicing pipeline makes it the highest bungee jumping site and it is the world’s first gondola bungee jump. It is operating from a suspension bridge which is terrifyingly 440 feet above the river.

Hiking

Hiking, which is also locally known as tramping, is one of the excellent offerings around the Queenstown area. The hiking trails usually start from places close to the city. Routebourne Track is among the best tracks in the whole country because of its various spectacular countryside sceneries. The Rees-Dart Track is for those who likes a more challenging option because of its rugged track. However, Greenstone Caples Track is for those who prefer an easier option. Anyway you like it, all these tramps has maintained pathways and mountain huts as a comfortable accommodation option.

Jet Boating

Jet boating is an exhilarating experience and another popular activity in Queenstown. Shotover and the Kawarau Rivers are the best places for jet boating.

Queenstown is one of my favorite cities in New Zealand and with so many things to do, a mountain setting, and great nightlife, it is one of the most popular travel destinations in the country for a reason.

Types Of Running Injuries To Be Aware Of

Cause of Acute Sciatic Nerve Pain

Sciatica is a medical condition that is an inflammation of the sciatic nerve that is usually characterized by pain plus tenderness through the thigh and leg. Acute sciatic nerve pain usually begins in the buttocks which then extend down the back of the thigh and lower leg until the sole of the foot. An individual can also experience pain in the lower back. There are actually different reasons why an individual, even a pregnant woman, experiences sciatica. The primary cause of this is a herniated or bulging lower lumbar intervertebral disk. This leads to the compression of the nerve roots before it joins with the sciatic nerve. At times, irritation of the sciatic nerve branch in the leg can be so serious that makes a reflex pain reaction involving the entire length of the nerve. For instance, for individuals who have a pinched or irritated nerve near their knee, they may experience the pain in their hip or buttocks.

Runner’s Knee Treatment and Prevention

Runner’s knee is actually a very common injury that is likewise easy to prevent. Some preventive measures you can do includes stretching plus strengthening your muscles especially your hamstrings; avoid running on hard or uneven surfaces; develop and maintain great mechanics and habits when running; wear proper running shoes; and avoid over-training. However, if preventing this condition is too late, then you should know about different runner’s knee treatment. These treatment plans help alleviate the pain and hasten the process of healing. They includes applying ice on the area near the knee once pain is experienced; take days off until the pain subsides; and use running shoes which have extra support and shock absorption mechanism. But if these don’t work and the pain persists, talk to a specialized doctor immediately so you can attain proper medical advice and treatment plan to avoid the worsening of the problem.

How to Prevent Muscle Cramps

Muscle cramps can be common, and often not serious. Muscle cramps can be prevented by taking a few measures:  1) Drink a lot of milk, this helps increase the calcium in your body for better muscle contraction; 2)Eat food rich in potassium; 3) Try taking B complex vitamins to help with nerve impulse transmission and conduction; 4) Exercise regularly for better circulation; and 5) Wear the right kinds of shoes when you walk in order to prevent muscle cramps. Of course, always seek the help of a medical professional for complete health care.

Two Environmental Actions You Can Take to Address Multiple Problems at Once

Every day brings more reasons to be concerned about the modern economy’s environmental costs. These costs were once effectively hidden from view, but mass media, social networking, and the scale of consumer activity have all brought knowledge of environmental destruction into everyone’s backyard. A walk in the local park will more than likely reveal tires, abandoned construction materials and other toxic trash, and almost every waterway features a polluting industry upstream that makes parents warn their kids to not go swimming.

The scale of pollution and abuse being heaped on the places many adults safely enjoyed just decades ago can be disheartening. The idea that dealing with these problems effectively requires sacrifice is a popular one, and it adds to the hopelessness. Everyday people have shown time and again, however, that caring for the land provides benefits far in excess of the sacrifice. Positive actions can even provide savings in your budget. Consider these two actions to begin visualizing what is possible.

Master Gardeners 015

Organizing Clean-ups

American culture is filled with stories of rugged individualism where one person begins doing something for the benefit of all only to be joined by others in the same pursuit. Why not start off with community involvement? Some parks are regularly maintained by municipal areas for public relations purposes. Other parks, and even out of the way places in popular parks, are often left uncared for by bureaucracies with limited budgets. There may be ordinances against dumping, but these areas become filled with waste. A lot of it is toxic.

Partnering with a local environmental group to sponsor a clean-up of your favorite park will have profound effects. The water will be cleaner for starters, and outdoors enthusiasts will find these more isolated areas enhance their ability to enjoy the local flora and fauna. Removing old tires in these locations will dramatically reduce mosquito populations.

This action could easily be combined with local recycling programs or efforts to replace invasive plants with native vegetation. The possibilities depend only on your dedication and community resources.

Gardening

The combination of pesticide use, monoculture farms and yards, and a general fear of insects and germs has combined to reduce wildlife and put species diversity in danger. The most common remedy for this is planting native plants that provide food for native wildlife. If attracting local butterflies and songbirds to your yard isn’t enough of a benefit, native plants can always be chosen based on their usefulness. A little research will reveal every region has a number of native plants that once provided inhabitants with food, medicines, and aesthetic pleasure.

Any individual can make this effort, but community efforts will create more opportunities. Partnerships with native plant societies and trusts created by concerned citizens can ensure larger tracts of land will always be available to future community gardeners. Summer and after-school programs can receive grants with the right non-profit partnership, which will ensure a safe place for children to get exercise and learn local lore from older generations.

Of course, native gardening is only part of the picture. Vegetable gardens and miniature forests can also be used for the same effects. Many gardeners combine all of these with composting, vermiculture, chicken cooping, and other efforts. A combination of clean-ups and gardening will reduce your impact on the land and reduce the community’s impact on the global systems everyone relies upon.

Billie Seddon is a conservation writer who works with NRDC and other organizations to protect our health and environment. She urges everyone to learn about the damaging effects being caused by extreme weather conditions.