Wednesday, December 28, 2011
Tuesday, December 27, 2011
Call Center Jobs in Indore | BPO Jobs in Indore
Job Sumary
| Location | : | Indore, Madhya Pradesh |
| Industry | : | Call Centre/Operations |
| Experience | : | 0 - 5 Years |
| Vacancy Type | : | Full Time |
| Gender Preference | : | Any [ Male / Female ] |
| Number Of Vacancy | : | 120 |
| Job Country | : | India |
Job Requirement
| Key Skills | : | Communication, Telecalling |
| Salary (Per Month) | : | Rs. 5,000 - 10,000 |
| Qualification | : | Secondary School, Diploma, Bachelor Degree, B.A, B.B.A, B.Com, B.Sc, B.Tech/B.E, Master Degree |
Job Details:
Required Customer Care Executive : International BPO/ Work 24/7/365 Working.
An very Good Opportunity for Candidates from Indore, Bhopal, Vidisha, Sehore Raisen or from MP.
Contact Details
| Company Name | : | Universal Solution |
| Company Address | : | E-15, HIG Colony, LIG Square, Indore |
| Company Phone | : | +91-9039912740, +91-9669656859 |
Monday, December 26, 2011
Sunday, December 25, 2011
Saturday, December 24, 2011
Smart Affiliate Marketing Advertising
Affiliate marketing is really about the promotion
of products with an online company. The affiliate
will sign up with the advertiser or marketing arm
of the company, then the affiliate will become
an active looker of clients.
Advertising is the means to making a great number
of consumers aware of certain products. Therefore,
advertising should be both attracting and appealing
to consumers. If the advertising isn't appealing
enough, it won't be effective. If the advertising
manages to pull the attention of consumers, then
it's considered to be powerful.
To make advertising powerful and effective, the
affiliate must use smart methods of advertising.
An example of smart advertising is the re-use of
one key concept of affiliate marketing - the
harnessing of human resources. What this means,
is that an affiliate may tap on the capacities of
others to bring more visitors to the website.
The economics involved of making an affiliate
marketing program beneficial can be simple, yet
unquestionable. Say for instance, when a visitor
ups a form to the website of the affiliate, the
affiliate may be earning .50 cent from the company
that he's promoting. In a single day, he may
refer ten visitors - which is equivalent to 5.00.
Keep in mind, the affiliate may increase his income
by utilizing others as well. The more people an
affiliate manages to recruit or get to make purchases
or fill out forms, the more money that affiliate
will make.
To have a significant increase in income in
affiliate marketing, an affiliate can actually
do three things. First of all, the affiliate must
search for a profitable site. Next, he'll need to
link with companies that are generous with their
leads. Last, the affiliate will need to locate
a progressive and rising company online then
recruit affiliates for the company.
of products with an online company. The affiliate
will sign up with the advertiser or marketing arm
of the company, then the affiliate will become
an active looker of clients.
Advertising is the means to making a great number
of consumers aware of certain products. Therefore,
advertising should be both attracting and appealing
to consumers. If the advertising isn't appealing
enough, it won't be effective. If the advertising
manages to pull the attention of consumers, then
it's considered to be powerful.
To make advertising powerful and effective, the
affiliate must use smart methods of advertising.
An example of smart advertising is the re-use of
one key concept of affiliate marketing - the
harnessing of human resources. What this means,
is that an affiliate may tap on the capacities of
others to bring more visitors to the website.
The economics involved of making an affiliate
marketing program beneficial can be simple, yet
unquestionable. Say for instance, when a visitor
ups a form to the website of the affiliate, the
affiliate may be earning .50 cent from the company
that he's promoting. In a single day, he may
refer ten visitors - which is equivalent to 5.00.
Keep in mind, the affiliate may increase his income
by utilizing others as well. The more people an
affiliate manages to recruit or get to make purchases
or fill out forms, the more money that affiliate
will make.
To have a significant increase in income in
affiliate marketing, an affiliate can actually
do three things. First of all, the affiliate must
search for a profitable site. Next, he'll need to
link with companies that are generous with their
leads. Last, the affiliate will need to locate
a progressive and rising company online then
recruit affiliates for the company.
CLICK HERE FOR MORE INFORMATION
So Many Affiliate Programs! Which One Do I Choose?
Ask questions first before you join an affiliate program. Do a little research about the choices of program that you intend to join into. Get some answers because they will be the deciding point of what you will be achieving later on.
Will it cost you anything to join? Most affiliate programs being offered today are absolutely free of charge. So why settle for those that charge you some dollars before joining.
When do they issue the commission checks? Every program is different. Some issue their checks once a month, every quarter, etc. Select the one that is suited to your payment time choice. Many affiliate programs are setting a minimum earned commission amount that an affiliate must meet or exceed in order for their checks to be issued.
What is the hit per sale ratio? This is the average number of hits to a banner or text link it takes to generate a sale based on all affiliate statistics. This factor is extremely important because this will tell you how much traffic you must generate before you can earn a commission from the sale.
How are referrals from an affiliate's site tracked and for how long do they remain in the system? You need to be confident on the program enough to track those people you refer from your site. This is the only way that you can credit for a sale. The period of time that those people stay in the system is also important. This is because some visitors do not buy initially but may want to return later to make the purchase. Know if you will still get credit for the sale if it is done some months from a certain day.
What are the kinds of affiliate stats available? Your choice of affiliate program should be capable of offering detailed stats. They should be available online anytime you decide to check them out. Constantly checking your individual stats is important to know how many impressions, hits and sales are already generated from your site. Impressions are the number of times the banner or text link was viewed by a visitor of your site. A hit is the one clicking on the banner or text links.
Does the affiliate program also pay for the hits and impressions besides the commissions on sales? It is important that impressions and hits are also paid, as this will add to the earnings you get from the sales commission. This is especially important if the program you are in offers low sales to be able to hit ratio.
Who is the online retailer? Find out whom you are doing business with to know if it is really a solid company. Know the products they are selling and the average amount they are achieving. The more you know about the retailer offering you the affiliate program, the easier it will be for you to know if that program is really for you and your site.
Is the affiliate a one tier or two tier program? A single tier program pays you only for the business you yourself have generated. A two tier program pays you for the business, plus it also pays you a commission on the on the sales generated by any affiliate you sponsor in your program. Some two-tier programs are even paying small fees on each new affiliate you sponsor. More like a recruitment fee.
Lastly, what is the amount of commission paid? 5% - 20% is the commission paid by most programs. .01% - .05% is the amount paid for each hit. If you find a program that also pays for impressions, the amount paid is not much at all. As you can see from the figures, you will now understand why the average sales amount and hit to sale ratio is important.
These are just some of the questions that needed answering first before you enter into an affiliate program. You should be familiar with the many important aspects that your chosen program should have before incorporating them into your website. Try to ask your affiliate program choices these questions. These can help you select the right program for you site from among the many available.
Will it cost you anything to join? Most affiliate programs being offered today are absolutely free of charge. So why settle for those that charge you some dollars before joining.
When do they issue the commission checks? Every program is different. Some issue their checks once a month, every quarter, etc. Select the one that is suited to your payment time choice. Many affiliate programs are setting a minimum earned commission amount that an affiliate must meet or exceed in order for their checks to be issued.
What is the hit per sale ratio? This is the average number of hits to a banner or text link it takes to generate a sale based on all affiliate statistics. This factor is extremely important because this will tell you how much traffic you must generate before you can earn a commission from the sale.
How are referrals from an affiliate's site tracked and for how long do they remain in the system? You need to be confident on the program enough to track those people you refer from your site. This is the only way that you can credit for a sale. The period of time that those people stay in the system is also important. This is because some visitors do not buy initially but may want to return later to make the purchase. Know if you will still get credit for the sale if it is done some months from a certain day.
What are the kinds of affiliate stats available? Your choice of affiliate program should be capable of offering detailed stats. They should be available online anytime you decide to check them out. Constantly checking your individual stats is important to know how many impressions, hits and sales are already generated from your site. Impressions are the number of times the banner or text link was viewed by a visitor of your site. A hit is the one clicking on the banner or text links.
Does the affiliate program also pay for the hits and impressions besides the commissions on sales? It is important that impressions and hits are also paid, as this will add to the earnings you get from the sales commission. This is especially important if the program you are in offers low sales to be able to hit ratio.
Who is the online retailer? Find out whom you are doing business with to know if it is really a solid company. Know the products they are selling and the average amount they are achieving. The more you know about the retailer offering you the affiliate program, the easier it will be for you to know if that program is really for you and your site.
Is the affiliate a one tier or two tier program? A single tier program pays you only for the business you yourself have generated. A two tier program pays you for the business, plus it also pays you a commission on the on the sales generated by any affiliate you sponsor in your program. Some two-tier programs are even paying small fees on each new affiliate you sponsor. More like a recruitment fee.
Lastly, what is the amount of commission paid? 5% - 20% is the commission paid by most programs. .01% - .05% is the amount paid for each hit. If you find a program that also pays for impressions, the amount paid is not much at all. As you can see from the figures, you will now understand why the average sales amount and hit to sale ratio is important.
These are just some of the questions that needed answering first before you enter into an affiliate program. You should be familiar with the many important aspects that your chosen program should have before incorporating them into your website. Try to ask your affiliate program choices these questions. These can help you select the right program for you site from among the many available.
CLICK HERE FOR MORE INFORMATION
Some Advice For Those Who Want To Become Affiliates
Today, many of us are growing increasingly tired of the workplace and the daily grind. We are continually overworked and undervalued. Working a traditional job offers very little incentive to produce more. The vast majority of us pare paid a wage with very little movement for increases.
Increasing numbers of us want to work for ourselves but this requires money and a great deal of risk. Starting your own business is a risky venture and it may be years before any significant profit is seen. Most of us can't wait that long as our financial obligations need to be met immediately.
To bridge this gap, some are turning to the field of affiliate marketing. Affiliate marketing allows you to work for yourself. Instead of creating your own business, you working to expand an already existing one. This keeps the risk factor and investment low so you can concentrate on how to make profits.
Many think it sounds easy. Certain aspects of affiliate marketing make it very attractive but it isn't easy at all. There are steps and loads of advice you should follow before plunging head first into and affiliate marketing scheme.
The first thing you should do before committing to an affiliate marketing scheme is to evaluate your skills and expertise. How motivated are you? How many hours are you willing to put in? What business skills do you already have and what skills do you need? Even though the risk is minimal, you want to make the most of the venture. You will need some business and sales skills. If you have none then you need to learn. There are very few products that sell themselves. If they did the company wouldn't need you to do it for them. You profit will be based on your performance. If you can't perform then your venture will struggle.
The next thing you should consider is a product themselves. You should find something that you know something about. That way you sound much more sincere when you are marketing them. However, you also need to look into how salable they are. You may have loads of knowledge about a particular area but if it isn't something that sells it will be useless. Find out from the company how well these items sell. How much of a return you can reasonably expect. Don't let them dazzle you with the sky is the limit speech, or one of our salesmen hit the million dollar mark. You need to know what you are likely to achieve.
Finally, you need to have realistic expectations. One of the reasons that many work at home ventures fail is that people want instant results. Running a business of any type takes time and hard work. With affiliate marketing your will get out only what you put in. with patience and hard work it will be lucrative. Learn what is realistic and shoot for that. If you make more then great.
Affiliate marketing is a fantastic way to start in your own business. If you're self motivated and independent then this fields could be an excellent choice. Before you jump in, research the company. Look up the salability of the products and ask for reasonable projections. Base your goals on these and build from there. With patience and hard work you will make a success of affiliate marketing.
Increasing numbers of us want to work for ourselves but this requires money and a great deal of risk. Starting your own business is a risky venture and it may be years before any significant profit is seen. Most of us can't wait that long as our financial obligations need to be met immediately.
To bridge this gap, some are turning to the field of affiliate marketing. Affiliate marketing allows you to work for yourself. Instead of creating your own business, you working to expand an already existing one. This keeps the risk factor and investment low so you can concentrate on how to make profits.
Many think it sounds easy. Certain aspects of affiliate marketing make it very attractive but it isn't easy at all. There are steps and loads of advice you should follow before plunging head first into and affiliate marketing scheme.
The first thing you should do before committing to an affiliate marketing scheme is to evaluate your skills and expertise. How motivated are you? How many hours are you willing to put in? What business skills do you already have and what skills do you need? Even though the risk is minimal, you want to make the most of the venture. You will need some business and sales skills. If you have none then you need to learn. There are very few products that sell themselves. If they did the company wouldn't need you to do it for them. You profit will be based on your performance. If you can't perform then your venture will struggle.
The next thing you should consider is a product themselves. You should find something that you know something about. That way you sound much more sincere when you are marketing them. However, you also need to look into how salable they are. You may have loads of knowledge about a particular area but if it isn't something that sells it will be useless. Find out from the company how well these items sell. How much of a return you can reasonably expect. Don't let them dazzle you with the sky is the limit speech, or one of our salesmen hit the million dollar mark. You need to know what you are likely to achieve.
Finally, you need to have realistic expectations. One of the reasons that many work at home ventures fail is that people want instant results. Running a business of any type takes time and hard work. With affiliate marketing your will get out only what you put in. with patience and hard work it will be lucrative. Learn what is realistic and shoot for that. If you make more then great.
Affiliate marketing is a fantastic way to start in your own business. If you're self motivated and independent then this fields could be an excellent choice. Before you jump in, research the company. Look up the salability of the products and ask for reasonable projections. Base your goals on these and build from there. With patience and hard work you will make a success of affiliate marketing.
CLICK HERE FOR MORE INFORMATION
have you seen this…?
My good friend, Matthew Cluff, just put up an incredible training
video showing the exact steps to take to succeed and achieve the
results you want. Best of all: NO OPT-IN REQUIRED!
In this video, you'll learn:
* Why people seem to be "stuck" and can't improve their lives
* What you can start doing TODAY to improve your results
* The science behind the Law of Attraction and why it works
* Your 6 Mental Faculties and how to use them to be successful
* How to change your negative subconscious programming
* And much more to increase your success!
I'm not sure how long Matthew plans on keeping this video up
for,
I hope you enjoy this video as much as I did!
P.S. You've probably never heard of the things Matthew reveals in
this powerful, 100% complementary video that'll help you succeed.
CLICK HERE FOR MORE INFORMATION
This is powerful…
How serious are you about living the life of your dreams?
When are you going to stop "settling" for your current results?
Do you really want to reach the end of the road with a feeling of regret?
Inside, you're going to be exposed to some powerful success tips:
* How to raise your overall level of happiness
* How to set goals the right way and achieve them too
* How to use failure to your advantage
* How to permanently eliminate bad habits from your life
* How to effectively boost your productivity
* How to increase your income by using a simple formula
If you're ready to change your life, my good friend Matthew Cluff
is ready to show you the EXACT steps to follow to increase your
success!
You've probably never before heard of the techniques and tips
he's going to reveal inside, so what are you waiting for?
Just something that'll help you out :)
CLICK HERE FOR MORE INFORMATION
self-improvement
There are so many self-improvement products out there on the market, but none I've ever come across have made the bold promise that Chris D'Cruz of Universal Life Secrets has made. He promises to reveal to you the secrets of life and the universe, which in turn would give you "god-like" powers that will allow you to create your own destiny as you see fit.
The first time someone told me of the site's outrageous claim, I laughed.
And then I visited UniversalLifeSecrets.com to check it out for myself. What I found on the site was indeed the most outrageous claim I have ever read in all my time online. Surely you'd have to think that if someone promises not just the world, but the secrets of the entire universe and life in general, the claims may be a tad absurd.
Just for the sake of everyone who might not have checked out the site yet, basically Chris D'Cruz promises that in 30 short days, you'll be able to accomplish practically anything you set your mind to, persuade anyone to do your bidding, attract anyone into your bed and give them (and yourself) the most mind-blowing sexual experience all night long.
And apparently, that's just the tip of the iceberg.
According to the site, some of the secrets he'll reveal are "Irresistible Hypnotic Influence, Innate Psychic Ability, Supernatural Healing, Indomitable Sexual Prowess, The Cosmic Omnipotent Knowledge Of Life And The Universe".
I don't know what kept me on the site, but I read what this Chris D'Cruz had to say about his secrets. And the more I read, the more I was intrigued by the guy's promises of self empowerment and sexual confidence/prowess. Like I said, I've never seen any claim as bold as this guy's.
http://.chrisuls.hop.clickbank.net
By the time I finished reading everything he had to say, I wanted to know more. I was really curious as to why he seemed so confident that these secrets would change anyone's life in 30 days. I figured if these "secrets" turned out to be hogwash I would just use the 60 Day Money Back Guarantee and get a refund.
And you know what?
Turns out these secrets aren't hogwash at all.
What Chris D'Cruz has done is live up to his promise of the world (or universe) and provide a comprehensive collection of the best material on self empowerment and sexual confidence/prowess that can never be found anywhere else. The secrets revealed are impressive, with easy implementation and integration into one's daily life, and techniques rarely seen in any self help books I've read.
I've applied some of these techniques and surprisingly they work; the empowerment secrets have instilled a new confidence that I never thought existed in me. In turn, this newfound confidence translates to greater chances of me actually "scoring" whenever I'm out and about in the clubs and pubs.
So is Universal Life Secrets worth looking at?
From my own personal experience, I'd have to say yes. In a rare show of confidence, Chris D'Cruz actually delivers on his promises of the world, and if you take a chance on Universal Life Secrets, you'll see that you truly will have the world in the palm of your hand.
CLICK HERE FOR MORE INFORMATION
Successful Affiliate Marketing
There are hundreds of thousands of affiliate programs
out there, all of which claim to be the best. Many
of them try to give you the impression that all you
have to do is use their banners and links then wait
for the money to start rolling in. Although this
can be the case, this type of scenario normally
applies to large sites with a lot of web traffic.
Choosing banners
With most affiliate programs, you are offered a
variety of banners to plan on your website, as very
few of them will be effective. The problems with
most banners are their size. If you choose a banner
that is high in size, it will take a long time to
implement and use. Therefore, it's recommended that
you use banners no more than 15kb in size.
When you select any types of graphical advertising,
you should try and keep the theme of your website in
mind. Even though graphical ads are meant to stand
out and catch people's eye, they shouldn't be to
the point where everything else on the page is
completely ignored.
Pop ups and unders
A lot of companies will now give their affiliates
the chance of using pop up or pop under ads. In
most opinions, pop ups aren't the way to go. They
can easily annoy visitors and are normally closed
before they even have the chance to load. You
should instead go for pop unders and those types
that only display once per visit.
Text link ads
Once of the most successful means of advertisting
is text link ads. They are easy on bandwidth, don't
use a lot of space, and they easily be implemented
into most types of page layouts. Good text links
offer some information as to why your visitor
should investigate your offers.
Email advertising
The direct promotion via email has really taken off
over the last several years, although it has
brought tons of spam with it. If you plan to use
email as a method of advertising your products,
you should stand behind what you sell and make
yourself available to answer any questions.
Patience
If you feel confident that your site can generate
great sales for certain company's, you should
contact them to negotiate an arrangement. If they
don't seem to enthused to begin with, you should
remain patient as companies are approaced every
day with affiliates looking to make better deals.
The reality remains that most affiliates can't
deliver what they promise, and companies are
aware of this.
You should always keep in mind that most forms of
advertising will take time. No matter what methods
you plan to use, give it some time before you make
any type of decision. Although something may not
happen overnight - it very well could in a few
days or weeks.
out there, all of which claim to be the best. Many
of them try to give you the impression that all you
have to do is use their banners and links then wait
for the money to start rolling in. Although this
can be the case, this type of scenario normally
applies to large sites with a lot of web traffic.
Choosing banners
With most affiliate programs, you are offered a
variety of banners to plan on your website, as very
few of them will be effective. The problems with
most banners are their size. If you choose a banner
that is high in size, it will take a long time to
implement and use. Therefore, it's recommended that
you use banners no more than 15kb in size.
When you select any types of graphical advertising,
you should try and keep the theme of your website in
mind. Even though graphical ads are meant to stand
out and catch people's eye, they shouldn't be to
the point where everything else on the page is
completely ignored.
Pop ups and unders
A lot of companies will now give their affiliates
the chance of using pop up or pop under ads. In
most opinions, pop ups aren't the way to go. They
can easily annoy visitors and are normally closed
before they even have the chance to load. You
should instead go for pop unders and those types
that only display once per visit.
Text link ads
Once of the most successful means of advertisting
is text link ads. They are easy on bandwidth, don't
use a lot of space, and they easily be implemented
into most types of page layouts. Good text links
offer some information as to why your visitor
should investigate your offers.
Email advertising
The direct promotion via email has really taken off
over the last several years, although it has
brought tons of spam with it. If you plan to use
email as a method of advertising your products,
you should stand behind what you sell and make
yourself available to answer any questions.
Patience
If you feel confident that your site can generate
great sales for certain company's, you should
contact them to negotiate an arrangement. If they
don't seem to enthused to begin with, you should
remain patient as companies are approaced every
day with affiliates looking to make better deals.
The reality remains that most affiliates can't
deliver what they promise, and companies are
aware of this.
You should always keep in mind that most forms of
advertising will take time. No matter what methods
you plan to use, give it some time before you make
any type of decision. Although something may not
happen overnight - it very well could in a few
days or weeks.
CLICK HERE FOR MORE INFORMATION
Cardio Weight Loss Mythbuster
Here is the Myth:
You have to do cardio after lifting for fat loss because your glycogen is low from the lifting, and that way you will burn more fat.
And now, the Truth:
First off, this quote, "glycogen is low right after lifting" isn't always true. If you just did an upper body workout, your legs are still full of glycogen.
Glycogen is the stored form of carbohydrates in our body (found in the muscles and liver). It is one source of energy when you are doing strength training, interval training, and aerobic training. Your glycogen levels go down after exercise, but increase after you eat carbohydrates.
It's incorrectly believed by many that strength training will use up all of your glycogen and then you will only have fat to burn during slow, steady, monotonous (& useless?) cardio. Well, there are a lot of problems with that assumption as well.
First, you'd have to exercise for at least 90 minutes at a slow, steady pace to fully deplete your muscle glycogen. And even an advanced, higher-volume strength training workout will only deplete your muscle glycogen by about 50-70% (and that is only if you perform multiple exercises and sets for one muscle group).
Second, muscle glycogen only goes down in the muscles that are worked. Therefore, if you only do upper body exercises, your leg muscles will remain nearly full of glycogen.
Third, you require glycogen in order to perform a hard interval or cardio training session. If you truly were glycogen depleted, your workouts would suffer.
The bottom line is that you are better off performing strength training and interval training to lose fat, and not worrying about being glycogen depleted.
Don't get suckered into thinking that you have to worry about scientific details. Unless you are a trainer, you have better things to occupy your mind, I'm sure. Just stick with an efficient, effective workout that gets you in and out of the gym in less than an hour.
No need to stick around longer than that. Do your weights and then your intervals. Or feel free to do your intervals on your off-day. It's consistency, not timing, that matters.
Sincerely,
CLICK HERE FOR MORE INFORMATION
5 Places Where You Might Be Wasting Money (And What to Do About It)
You've got a budget, and you're sticking to it. But sometimes it still feels like your trying to carry water in a leaky bucket. The truth is, you probably are. A good amount of deadwood can be trimmed out of every budget. Keep reading, and we'll tell you how.
Stop Eating Out — Let's face it, most of us eat out entirely too often. But does that mean we should stop eating out entirely? Of course not, but when you see how much you are actually spending on it, whether it's Wendy's, Red Lobster, or your daily Starbucks coffee, you might want to. Think about it. The average Starbucks beverage costs around $3. If you buy one every day for a month, that's $90. Every day for a year, $1,095. Can you think of a few things you'd rather do with $1000 than pee regularly the first half of your day? Me too.
Limit Unnecessary Travel — Life in the new millenium is all about errands, isn't it? It seems like we spend more time in our cars, than in the comfort of our own home. We're always running to the grocery store, or the mall, or the movies, or the post office. Consolidating the trips will save gas as well as wear-and-tear on your vehicle. Try to run all of your errands in one weekly trip. Or don't leave the house unless you can run at least three errands in one trip.
Reduce Utilities — Eliminating your utility bills altogether is impossible. Unless you want to live like the Unabomber in a tiny lean-to in the wilds of western Montana. But most of us could stand to trim a little excess out of our bills. Take stock of your utilities, and determine what you can live without. Do you really need the Caller ID or Call Waiting on your phone? Also, check for any discrepancies. Did your water bill suddenly spike? It might be signs of an expensive leak. Consider upgrading to energy efficient appliances. Not only will this automatically save you money in the long run, some power companies provide incentives for energy efficiency.
Get A New Quote — Look at your home, health, and auto insurance. Few people think about their insurance as soon as they sign the forms…except perhaps to pay the bills. But insurance rates fluctuate, sometimes because of market forces, and sometimes because of your circumstances. Maybe you've quit smoking, or haven't had an auto accident in 10 years. Take the ten minutes and call around. You may save yourself hundreds of dollars a year.
Reconsider Entertainment — A good place to consider cutting costs is in your entertainment budget. Consider cable TV. Are you really watching those premium channels or sports packages? If not, or if they aren't worth the extra money, consider cancelling them. Are there magazines that you receive, but never read? Do you rent movies, and then never watch them? Or maybe you buy season tickets to the local sports team, but only make it to a game once or twice a year.
To learn more about how you can cut down on the money you spend (without doing away with the things you love) and put more money in your bank account,
CLICK HERE FOR MORE INFORMATION
A Money Saving Challenge
Admit it. When you think about saving money, or pinching pennies, you think of little old ladies clipping coupons out of the Sunday paper, don't you?
Well I'm here to tell you that saving money isn't necessarily about sacrificing anything. In fact, it can be an exercise in self-discovery—finding out what you really want, and what you can live without. In most cases, the things you can live without, are things that you didn't really want anyway. They're the things you just accepted as essential because everyone you know has them too.
So let's do a little exercise. Take out a blank sheet of paper. Now list everything that you have spent money on, what you are spending money on, and what you want to spend money on. Review your bank statements if you want, but put all of your effort into this and try to be as thorough as possible.
Now look at your list. No, don't just look at it, actually take the time to study it. Consider, especially, the most expensive items.
Perhaps you own one sixth of a Piper Cherokee airplane. It's depreciated, to the point where it's worth three quarters of what you paid for it, and annual expenses average around $1,200 a year. Think about how much you actually fly it in a year. Do the math and figure out how much each flight costs. Is it considerably more expensive than renting? If so, maybe you should consider selling your share.
Or maybe you're not using that RV much, anymore. Maybe just one trip in the summer. Calculate how much it costs per day when you do drive it. Figure out how much you pay per year, the accumulated interest, and insurance premiums, then divide that amount by the number of days you've used it. Now look at the figure, and ask yourself if it's worth it to you. Don't automatically say no, even if the actual cost is astronomical. Saving money, as I said before, isn't about sacrificing anything. If it's worth it to you to pay that price for a familiar environment – a home away from home – when you travel, then by all means, keep it.
But perhaps you're spending three dollars every day for a coffee from Starbucks. That's $90 a month, $1,095 a year. Over five years, you'll have paid $5,475 in Iced Venti Americano's, alone. If being able to save that much money is more important to you than the beverage, put that $90 a way every month, and then take a trip to Italy in five years. Or invest it. Once you cut down on unneeded expenses, you'll have a lot more money to save and do the things you love.
To learn more about how you can slash your spending and put more money in your bank account, v
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An Unsavory Guide To Saving Money
As the old saying goes, "A penny saved is a penny earned."
To put it another way, when you save shave $20 off of your grocery bill, you get to keep the entire amount. But when you earn $20 at work, you have to pay part of it to taxes.
In that vein, here are a few money-saving suggestions that aren't very savory. In fact, I wouldn't recommend them — they take the concept of "pinching pennies" to a new low. But if there is one positive take-away here, it's that opportunities to save money are everywhere. If you're creative.
-- Get free flowers for your wedding…by collecting them at a cemetery. I don't know whether this suggestion is even legal, but somehow I doubt it.
-- One woman suggested filling your pockets with free condiment packets at fast food restaurants. Worse, this woman confessed she made her kids do it, and then squeezed the contents into the jar of ketchup and mustard at home. I wonder how many of those tiny packets of salt McDonald's provides will fill up a saltshaker. The answer itself could save you the cost of jellybeans. Consider setting the saltshaker out at birthday parties, and having kids try to guess.
-- One man suggested saving the cost of a car wash by using the squeegee at a gas station.
-- Umbrellas can be easily obtained at any large public library, according to one man. Simply go in and order one. Or at least tell them you lost a black umbrella. It's almost certain that they have one. If not, simply say, "Oh, wait, maybe it was blue. Yeah, dark blue. I just think it looks black." Of course, as you saunter out into the late afternoon rain, and open your new umbrella, some old lady may be getting wet.
-- Taking toilet paper from public restrooms. This tip is ideal for women, who can easily conceal the toilet paper in their purses. A man might look a little odd walking out with a roll of toilet paper. But who knows, maybe if he's also got a magazine rolled up under one arm and gives the clerk a jaunty wave, he'll get away with it.
These unsavory ways to save money may make you look like a cheapskate, and they might make you feel like a thief, but they are ways, nonetheless, given to you in humor. If you want to learn more savory ways to save money -- in all seriousness --
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Four Sure-Fire Tips to Saving Money
Saving money. It seems like it should be easy, doesn't it? Just sock some extra money away each month and voila! But what exactly is "extra money?" If you're like me, it seems like every cent you earn is spent long before it hits the bank, and usually just on essentials like gas, groceries, rent, water, and electricity.
According to a recent study, two-thirds of us live paycheck to paycheck. That means that if our next paycheck is delayed for whatever reason, or we're faced with surprise expenses like car repairs or visits to the doctor, we won't be able to pay our bills.
That's why a healthy savings is so important—it can be the one thing that stands between us and insolvency. But how do you start saving money when it seems like there's no money to save?
Well, here are a few sure-fire ways to help you identify the "extra money" you earn, and start putting it away for that rainy day.
• Create a Budget—this is the foundation for saving money. Write down how much you earn every month, and then list your expenses. Doing this will help you identify that "extra money." Maybe you can put away $3 every day instead of going to Starbucks. Think about it, that $3 a day adds up to around $90 a month, which adds up to roughly $1000 a year.
• Set Goals — Decide why you want to save money. Maybe it's just to create that cushion between yourself and insolvency that we talked about earlier. Or maybe you need a new car, or a dishwasher, or a wide-screen, HD TV. You should give yourself long-term and short-term goals. Buying the dishwasher, would be a short-term goal, while saving for early retirement might be a long-term goal.
• Create a Separate Savings Account — It's a fact for most of us that if we have "extra money" we'll want to spend it. If you just mentally set money aside in your checking account, it's so much easier to say, "Ah, it's all right, I'll put it back next payday." Separating your savings from your spending money creates a psychological barrier.
• Make it Automatic — Whether you're setting the money aside in a dedicated savings account at your bank, or stuffing it into an extra cookie jar in the kitchen cupboard, make it as automatic as possible. Your bank can automatically move the money to your savings account every payday. This is the best way because you never even see the money, and won't even remember that you have it. If you're using the old cookie jar, put the money in it immediately.
Yes, you might have to sacrifice a few things in order to save money, but the peace of mind will be worth it. To learn more about how you can slash your spending and put more money in your bank account,
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Controlling Hidden Costs
Sometimes we spend money without realizing it. Or we don't really think about the long-term cost, or simply accept it as the price of convenience. Here are a few tips to controlling those hidden costs, and changing your mindset.
Avoid ATM Fees
ATM fees can really add up without us noticing. Some banks, like Wells Fargo, charge their customers $3 every time they use an ATM that isn't affiliated with Wells Fargo. Then they turn around charge customers from other banks $3.50 to use their machines. So in essence you are charged twice (sometimes more than $6 total) for the privilege of withdrawing your own money. On one vacation, to a destination where my own bank didn't even have a branch, I accrued $32 in non-branch ATM fees (that's just the fee MY BANK charged me—it doesn't include the fees charged by the ATM).
It's our own fault, really. It's not like that non-branch ATM doesn't warn us that it's going charge us $3 for the transaction. But it's so easy to convince yourself that $3 isn't all that much, considering you don't have any cash and don't really want to run clear across town.
But think about it. If you use a non-branch ATM just three times a week, and are charged $6 total for each transaction, that's $72 a month. $816 a year. Over five years, you'll have spent $4320. That is the true cost of convenience.
I don't know about you, but I can think of a few things I'd rather spend $4320 on.
Pay in Cash, Collect Change
As any ordinary beggar will tell you, change can really add up. But when it's riding in your pocket, you don't think much of it, do you? Once a paper dollar has been rendered into a few odd coins, we don't seem to count it anymore. I know I don't. When I'm out and about, I count the bills. The change is just a jangly weight in my pocket. It could be $11 in quarters…but it coin form, it's just somehow less substantive than bills.
But get a big jar (I use one of those big 5-gallon water jugs) and put your change in it every evening. If you're like me, in a few months, you'll have a hundred dollars or more. What's more, it feels like free money.
You can also earmark it for something. Call it your "New Car Fund", or "Trip To Tahiti Fund."
Grow Your Own Vegetables
More and more people are discovering the benefits of growing their own vegetables. Not only are they better for you (no insecticides) but doing so can save you a considerable amount of money. What's more, you don't need to become Tillamook Bob and plow up an entire acre of land. A small plot is all you really need. In the summer months, eat all of your vegetables free. And if you're really ambitious and have the resources, you can preserve them by canning or freezing. If you're unsure how to do this, look for tips and resources online. You'll be surprised how much money you can shave off your grocery bill. And as the old saying goes, a penny saved is a penny earned.
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Is Buying A Home Your Version of the American Dream?
We might as well admit it. Buying a home is a defining principal of the American Dream. We all want that nice house, in a nice neighborhood. We want the satisfaction of knowing that we can paint a wall whatever color suits. Or heck, knock the wall out, and remodel. We can even change the landscape or erect outbuildings.
When you rent, there isn't any incentive to beautify the place with things like fancy window treatments, or wood floors. You'd just be adding value to somebody else's investment.
But did you know that you're also losing money when you rent?
That's right. Usually when you rent a house from someone else, you're paying their mortgage payment, and they get to reap all of the benefits of that. You're missing out on both the collateral and the appreciation (which is basically a form of inflation that benefits the homeowner.)
You also can't take advantage of the tax deductions that homeowners get. Tax deductions that can amount to thousands of dollars.
Renters also can't freeze their monthly housing costs either. For instance, if you bought a home 15 years ago with a low fixed rate, you'd still be making the same payment, which is substantially lower than current interest rates. (Homebuyers should avoid adjustable rate loans under any circumstances.) By comparison, when you rent, the monthly fee is set by both current market conditions, and the landlord's whim.
So what is preventing you from buying a home? For most people, the biggest obstacle is saving enough money for that down payment. But did you know that with a decent job, and good credit, you can qualify for a mortgage with no money down. In fact, the seller can help you pay a majority of the closing costs.
If buying a home is your version of the American Dream, you should visit your nearest Real Estate office. You might be surprised to find out how nice of a home you can afford for the same price you are paying in rent.
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Money Management 101
No matter who you are, at some point in your life, you will have to manage your own money. Unfortunately, few of us receive any formal instruction for this essential skill. We must learn it the hard way – through trial and error.
Even in the best of times, the trial and error method is fraught with peril. Every mistake can be reduced to a dollar amount. In the past, maybe those amounts, while certainly unpleasant, weren't crushing. Times have changed. The stakes are greater, and so are the penalties. Defaulting on a cell phone bill means $500 to $1000 on top of the amount already owed. If your car breaks down on the freeway, and you can't afford to have it fixed, or even towed, it could cost you thousands of dollars in towing fees, even if you simply sign the title over wrecker so he can sell it. What's even worse, these mistakes will be reported to the credit agencies, which can damage your financial health for years to come.
But perhaps the worst effect of money-management is the stress and worry it creates in your life. Did you know that the number one source of friction between married couples is money?
Now, I'm not saying that managing your money successfully will mean that you won't ever worry about money. Probably the only way you'd ever stop worrying about money is if you owned a few thousand shares of Apple stock. But it can help you reduce your worry over money. And who knows, maybe even improve your relationship.
The first thing you should do is research. It's the key to everything, and it's usually free. Start out online. Find some financial assistance sites and absorb their free information. But please take their suggestions with a grain of salt. Not everything you read online is factual or even complete. Simply use this as a starting point, gleaning the most basic information. Then go to the library. What you need absolutely need to know is:
• How to balance your checkbook
• What interest rates are
• How to pay off loans
• How to save for retirement
Next, make a list of your financial responsibilities. Write down what you owe, who you owe, what the interest rate is, and minimum payment amounts. Be sure to include daily expenses, such as food and gas.
This is your basic budget. If you match these expenses to your monthly income, you'll see areas you might be able cut costs as well as how much money you can set aside for retirement, or a savings.
One last piece of advice: Try to avoid credit card debt under any circumstances. Don't charge anything that you won't be able to pay off at the end of the month.
To learn more about how you can manage your money better, slash your spending, and put more money in your bank account, visit [Affiliate Link].
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The Advantages of Affiliate Marketing
The concept of revenue sharing has been around for quite a while, long before the internet. But the idea of affiliate marketing has taken it to new levels, and become a staple form of advertising and bringing in business for all types of e-commerce.
Online merchants find affiliate marketing highly advantageous due to the fact that it presents little to no risk both for the merchant and the 'affiliate.' The way it works is that the affiliate earns a type of commission or fixed amount based on the number of sales the affiliate brings to the merchant, either through on-line links on the affiliates website – or through email, blogs, rss feeds and many other kinds of on-line communication. Some merchants (only about 1% of affiliate marketing) use a cost-per-click remuneration system, which simply means that the affiliate earns every time an internet searcher clicks on an advert on their site or email. However, due to fraudsters taking advantage of this method (creating ad-ware, sending spam, or useless indexing sites) this form of remuneration is not preferred and becomes too risky for merchants to use.
Affiliate marketing also bears no cost on the merchant in the original set-up – in other words, it costs nothing to place advertising banners on affiliate's sites, and there is only a cost if a lead or sale has been generated (which is advantageous for all.) Merchants also get to set the parameters, and decide on the incentive schemes. Thus, it is a very inexpensive (but highly efficient way) to grow a business.
Online merchants find affiliate marketing highly advantageous due to the fact that it presents little to no risk both for the merchant and the 'affiliate.' The way it works is that the affiliate earns a type of commission or fixed amount based on the number of sales the affiliate brings to the merchant, either through on-line links on the affiliates website – or through email, blogs, rss feeds and many other kinds of on-line communication. Some merchants (only about 1% of affiliate marketing) use a cost-per-click remuneration system, which simply means that the affiliate earns every time an internet searcher clicks on an advert on their site or email. However, due to fraudsters taking advantage of this method (creating ad-ware, sending spam, or useless indexing sites) this form of remuneration is not preferred and becomes too risky for merchants to use.
Affiliate marketing also bears no cost on the merchant in the original set-up – in other words, it costs nothing to place advertising banners on affiliate's sites, and there is only a cost if a lead or sale has been generated (which is advantageous for all.) Merchants also get to set the parameters, and decide on the incentive schemes. Thus, it is a very inexpensive (but highly efficient way) to grow a business.
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The Different Types of Affiliate Marketing
Affiliate marketing is a broad term that refers to a sort of on-line revenue share scheme, involving advertising and selling. It dates back to late 1994, when many e-commerce sites started employing the system and finding that it produces fantastic results. Currently, affiliate marketing is actually a serious player within e-commerce strategy.
When an affiliate joins in with an e-commerce merchant of some sort (be it a subscription service, a shopping site etc…) payment is received through referrals done from the affiliate's website – done through the following methods
1)Pay-per click systems basically, the affiliate displays adverts on their site and is paid when a customer or internet user clicks on that website
2)RSS feeds or blogs – even personal sites can sit under this category. Blogging is fast becoming a staple form of marketing and promotion, and affiliate marketing partners well with this form of online communication
3)Comparison sites and shopping directories – such as review sites or legit advertising sites
4)Loyalty sites – this is when a reward system is in place via a cash back or points back system (or charitable donations)
5)Coupon sites that focus strictly on marketing and promotions
6)Email lists – legit email lists to subscribers of the affiliate's website etc – NOT spam
7)A registration path – when a person registers with a specific site, be it for a newsletter or subscription, offers from other companies are represented and advertised
8)Networks – there are many affiliate marketing networks. Some even function on a multi-tier or multi-level marketing sort of set up.
When an affiliate joins in with an e-commerce merchant of some sort (be it a subscription service, a shopping site etc…) payment is received through referrals done from the affiliate's website – done through the following methods
1)Pay-per click systems basically, the affiliate displays adverts on their site and is paid when a customer or internet user clicks on that website
2)RSS feeds or blogs – even personal sites can sit under this category. Blogging is fast becoming a staple form of marketing and promotion, and affiliate marketing partners well with this form of online communication
3)Comparison sites and shopping directories – such as review sites or legit advertising sites
4)Loyalty sites – this is when a reward system is in place via a cash back or points back system (or charitable donations)
5)Coupon sites that focus strictly on marketing and promotions
6)Email lists – legit email lists to subscribers of the affiliate's website etc – NOT spam
7)A registration path – when a person registers with a specific site, be it for a newsletter or subscription, offers from other companies are represented and advertised
8)Networks – there are many affiliate marketing networks. Some even function on a multi-tier or multi-level marketing sort of set up.
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The Obesity-Hypertension Connection: Is Your Weight Putting You At Risk?
Did your daily weigh-in cause your blood pressure to spike? If you are as little as ten percent over your ideal weight, and especially if you're carrying excess body fat in your abdominal region, then what you learn in the next three minutes as you read this article could not only help you lose those excess inches, it could save your health and even your life!
More than 50 percent of Americans are overweight or obese and the numbers just keep on rising. These shocking statistics have doctors from the World Health Organization, Center for Disease Control, and American Heart Institute wondering how to stop the epidemic. That sudden shock of seeing the numbers on the scale inch up is not what's giving rise to your blood pressure. It is the ongoing, day-to-day strain that obesity puts on the entire cardiovascular system that causes blood pressure to reach dangerous heights.
Being extremely overweight and having high blood pressure is so closely related that it has even been given its own name: obesity hypertension. Of all the cases of hypertension in the U.S., 75% can be directly attributed to obesity. Deaths directly from hypertension or that had high blood pressure as a primary contributor totaled 310,707 deaths in the U.S. in 2002. It's a chain reaction (obesity=hypertension= heart disease=death) that all begins with how fat a person is.
Obesity is also a condition that is an equal opportunity disease. It doesn't matter if you are male, female, old, young, or the origins of your ancestry. If you are overweight, you increase your chances for hypertension and if you lose weight, your risk goes down. But stay overweight and your risk of developing hypertension is 5 to 6 times greater than someone who is at his or her ideal weight.
How Heavy is Obese?
The first question to ask in removing the obesity risk factor for hypertension is "Am I overweight?" Obesity is determined by Body Mass Index (BMI), which takes into account the relationship between height and weight. A BMI above 30.0 is considered obese. A score between 25.0 and 29.9 is considered "overweight." Ideally, BMI should be between 18.5 and 24.9.
To measure your own BMI you take your current weight and divide it by the number you get when you multiply your height in inches by your height in inches again. Then multiply that number by 703 for your BMI. For example, if you are 5'6" and weight 165 pounds, you would multiply 66" times 66" for a total of 4356. Then divide 165 by 4356 for a total of 0.0378. Next multiply that by 703 for a BMI equal to 26.6, which is considered overweight.
How Does Being Overweight Impact Blood Pressure?
When you are obese, your body needs more blood in order to supply oxygen to and nourish the extra tissue. When you put more blood into the same passageway of veins and arteries, there will be extra pressure on those blood vessels.
Weight gain is also usually in the form of fat. According to Mayo Clinic research, fat cells even produce more chemicals, which in turn add to the strain on the heart and pressure on the blood vessels. In addition, there is an increase in insulin from weight gain. This makes the body retain sodium and water, which also increases heart rate and decreases the ability of the blood vessels to move blood throughout the body, thereby increasing blood pressure.
It's not just how much you are overweight, but also where you carry your extra weight that can have a great impact on blood pressure. Risk factors are increased when added weight is in the abdominal area. This is because people with a so-called spare tire also have increases in blood sugar, which causes the fat to be deposited there, and then starts the sodium and water retention cycle.
Reducing Weight to Lower Blood Pressure
Because there is a direct correlation between obesity and hypertension, it makes perfect sense that by losing weight you can lower blood pressure. The proof is in the numbers. Blood pressure is measured in mm/hg. A reading of blood pressure both as the heart beats and as it relaxes, creates the dual number of X over Y giving you your final blood pressure reading. For every 2.2 pounds of weight lost, blood pressure falls 1 mm/hg. Realistically, an overweight person like in our example above could lose just 10 percent of their body weight – in this case 16.5 pounds and lower their blood pressure by 7 or 8 points.
Small Steps for Big Results
If you can conquer obesity, then you can take dramatic steps in lowering blood pressure. One of the best ways to combat weight is with walking. Walking increases metabolism and is more effective in the long run than more strenuous cardiovascular workouts. Those who are overweight should talk to their doctor before starting an exercise program of any kind, but all physicians will agree that walking is one of the safest, most effective forms of exercise. Good shoes that provide support to the arches will protect feet and knees from stress injuries. Also, walking on softer surfaces such as a grassy field or dirt road will give a better workout because more balance and coordination is needed.
Some other ways to lose weight safely and lower blood pressure include:
1. Reduce sodium intake
2. Don't eat within 3 hours of going to bed at night
3. Drink at least 8 glasses of water each day
4. Replace saturated animal fats with non-saturated, healthy fats from vegetable sources
5. Limit consumption of alcoholic beverages that are packed with calories
There are some risk factors associated with hypertension that you cannot control, such as genetics, race, and age. How much you weigh and what you do to make sure you are a good weight is within your control. Take action to keep obesity in check and reduce your risk of developing high blood pressure.
Discover more powerful methods that will lower your weight while reducing your blood pressure at the same time:
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The Age-Old Question Do You Need a Website?
The most important and indispensable thing to assure your success in affiliate marketing is your own website. The first step in any successful affiliate marketing business is building a good, credible and professional looking website. Your website is the jump off point of all your marketing efforts. Therefore, you must first build a user-friendly website, which will attract your prospects and motivate them to click on the links to the products and services you are promoting and make a purchase. You must first focus your efforts in building a website that will cater to what your prospects need.
Above all else, make your website full of original, relevant and useful content. The most important thing you should consider is that almost all web users go online to look for information, not necessarily to go and buy something. People will love articles that are appealing and helpful. Keep in mind that, in the internet, content is still king and good quality content will not only build your credibility, it can also help you achieve a higher search engine ranking. By posting relevant and useful articles, you establish yourself as a credible expert in the field, making you a more dependable endorser of the product or service you promote. Establishing a good name is a good step in building up a dedicated consumer base. Dedicated customer bases are the life blood of affiliate marketers.
You must use every possible means on your website to motivate prospects not only to visit your site but also to click and proceed to the websites of the products and services you are promoting.
When you are creating your website, the possibilities are endless and are limited only by your imagination, originality, resourcefulness and resolve. You can always explore other ideas and adapt other strategies, which you think might help you become a high rolling affiliate marketer but not until you have a great website.
Above all else, make your website full of original, relevant and useful content. The most important thing you should consider is that almost all web users go online to look for information, not necessarily to go and buy something. People will love articles that are appealing and helpful. Keep in mind that, in the internet, content is still king and good quality content will not only build your credibility, it can also help you achieve a higher search engine ranking. By posting relevant and useful articles, you establish yourself as a credible expert in the field, making you a more dependable endorser of the product or service you promote. Establishing a good name is a good step in building up a dedicated consumer base. Dedicated customer bases are the life blood of affiliate marketers.
You must use every possible means on your website to motivate prospects not only to visit your site but also to click and proceed to the websites of the products and services you are promoting.
When you are creating your website, the possibilities are endless and are limited only by your imagination, originality, resourcefulness and resolve. You can always explore other ideas and adapt other strategies, which you think might help you become a high rolling affiliate marketer but not until you have a great website.
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Catapult Your Muscle Gains With Proper Post-Workout Nutrition
The post-workout period is without a doubt the most critical time to take advantage of proper muscle-building nutrition.
We'll define the post workout period as the 3 hours that immediately follows an intense workout. It is during this time when the body is most primed for nutrient absorption and the muscles will literally act like a sponge, soaking up everything you present them with.
By feeding your body with the proper nutrients from both whole foods and supplements during this all-too important time frame you will greatly increase your muscle gains and improve your recovery time.
Let's take a quick look at what needs to be accomplished after an intense workout:
1) Muscle breakdown must be minimized and the body must be put back into an anabolic, muscle-building state.
2) Blood sugar and glycogen levels must be restored.
3) Free radicals must be neutralized.
4) The muscles must be fed with proper nutrients to facilitate recovery and growth.
This can be accomplished by consuming 2 special "post-workout meals".
The first meal should be consumed entirely in liquid form. Your body is in a high state of stress, literally starving for nutrients, and you need to replenish this imbalance in the fastest way possible. A liquid meal will be digested quicker than any other and will allow your body to start rebuilding itself immediately.
This post-workout shake should ideally contain the following:
1) 30-40 grams of whey protein.
2) 70-80 grams of simple sugar. (Dextrose is a great sugar to use)
3) 5 grams of creatine.
4) 5-10 grams of glutamine. (Optional)
All of these ingredients should be mixed in water and consumed within half an hour of completing your workout. I would also suggest taking a high-potency multivitamin along with the shake. This simple liquid meal will go a long way in accelerating the muscle growth process and helping you to recover.
About 45 minutes to an hour after your post-workout shake, you should consume your second post-workout meal, which should come from whole foods. This meal should be rich in protein and high glycemic carbohydrates.
High glycemic carbohydrates are those that are broken down rapidly into the bloodstream. Some examples include, potatoes, white rice or rice cakes. Here are a couple of examples of what your second post-workout meal might look like:
1) 6oz steak, 1 potato, 1 glass of orange juice
2) 1 can of tuna, 100g rice cakes, 1 glass of grapefruit juice
This meal will continue to provide your starving muscles with the nutrients they require in order to synthesize new muscle tissue and restore glycogen levels.
After this second meal there is still about 2 hours or so to take advantage of as best you can. Your goal in this 3-hour window is to consume as much high quality protein and high glycemic carbohydrates as you can.
Most lifters highly underestimate the value of the post-workout period and hinder their gains as a result. One of the biggest mistakes you could possibly make would be to ignore the value of this 3-hour period and to slack off on your protein and carb intake.
Treat the post-workout period with respect and prepare for a noticeable boost in your muscle size and strength gains.
There are also 3 other highly important times throughout the day to pay special attention to the foods and supplements that you consume. to find out what they are, and how to properly approach these periods for the best possible results.
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50 Ways To Lose Weight & Stay Healthy
Losing weight and staying healthy can be very challenging. Staying on track and achieving your goals takes a lot of will-power and determination.
To keep yourself focused on reaching your health and fitness goals, it's good to constantly remind yourself of the positive steps needed to be successful.
The following is a list of 50 simple ways to help you stay healthy and lose weight by Simon Lovell, author of the highly acclaimed Lunch Box Diet. Print this list out and pin it to your wall. This way you'll have a constant reminder of how to stay on track and achieve your goals.
- Go for a walk every day
- Eat moderately sized meals and have healthy snacks in between them
- Throw away your old "fat" clothes when you are too slim for them
- Add vegetables to your meals
- Eat a healthy breakfast every day
- Don't eat until you are full, save some room
- Don't listen to negative self-talk
- Cut back on caffeine and alcohol
- Weed out calories you have been overlooking – dressings, condiments, sauces etc.
- Get enough sleep every night
- Substitute fatty foods with low-fat alternatives – e.g. low fat milk, low fat yoghurt
- Leave the car at home – Cut out short car journeys and walk or cycle instead
- Drink lots of water
- Never miss meals
- Get support from your friends
- Set realistic goals and don't be over-ambitious
- Educate yourself on healthy eating practices
- Stretch your body every morning
- Build your muscles to burn calories
- Never starve yourself
- Be a chef and create your own healthy dishes
- Eat whole grains – replace white bread, pasta and rice with their whole grain counterparts
- Learn to love vegetables
- Exercise with friends or join a keep fit group
- Stick to a regular eating schedule
- Explore new physical activities
- Don't be a couch potato
- Choose fruit for dessert
- Make a healthy grocery list before shopping
- Cut back on added fats and oils in cooking and spreads
- Cut out fried foods
- Control your cravings through NLP or hypnotherapy
- Laugh a lot and be happy
- Treat yourself when you make good progress
- Take up swimming
- Share your meals when eating in restaurants
- Don't drink fizzy drinks like Cola and Pepsi
- Cut back on salt
- Opt for lean meats rather than red meats
- Try eating some vegetables raw
- Take baby steps and make dietary changes gradually
- Eat a balanced diet and don't focus on just one type of nutrient
- Replace fatty snacks with healthy alternatives – no more chocolate bars and crisps; buy rice cakes, dried fruit and cereal bars instead
- Don't give up if you're not getting results as fast as you'd like – stay healthy and the results will come
- Get advice from a professional nutritionist
- Join a health and fitness message board and discuss your goals with other like-minded people
- Relieve your stress; relaxation is key to good health
- Read labels before buying groceries
- Avoid fad diets and crash dieting
Write your goals down on paper and hang them on your wall
Keep this list nearby and read it every now and then to keep yourself on track. Whatever you health, weight and fitness goals are, I wish you the best of luck.
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The "Core In Four"
As you begin to pass the beginner stage and you develop greater and greater core and abdominal strength and endurance, you are going to reach a point where you absolutely must add new exercises in order to keep your body "off guard."
Of course, you should never forget about the fundamentals. As the great Packers coach Vince Lombardi once said, "Fundamentals win it." However, after you've been repeating the same abdominal exercises and abdominal workouts over and over again, your nervous system adapts.
When your nervous system adapts to your workout program, that coincides with what's commonly known as a "progress plateau." You stop getting stronger, you stop gaining endurance and you stop getting leaner.
That's the signal to change to a new abs and core routine. More importantly, for even better results, you not only change your workout routine (ie, sets, reps, rest intervals, order of exercises and so on), you seek out totally new exercises that you have NEVER even done before!
Some people are at a loss as to what new exercise to perform... they simply run out of ideas. They're always shocked when I tell them that there are HUNDREDS of core and abdominal exercises. Dozens of them are fundamentals, and then there are HUNDREDS of subtle variations on those fundamentals. There is never a reason to get stale, get bored or stay stuck at a plateau.
That's where I come in. Abdominal and core exercises are my specialty and I've got hundreds of them in my bag of tricks. I'm going to teach you some of these lesser-known core conditioning exercises that you have probably never seen before, that will help you smash through any plateau like a sledgehammer through fine china!
Remember, fundamentals are important, so you might only do these new and unique, "esoteric" exercises for 2 or 3 weeks to break a plateau, although you could do them longer if you like the results. In any case, changing your program radically to keep your abdominal and core muscles guessing is one of the keys to continuous improvement and outstanding results
With this approach you are going to get both cosmetic results (having the "six pack abs" look) and functional results (increased static and dynamic stability in the abs and core, improved posture, better athletic performance and more efficient functioning of your entire body as a unit).
The program you're about to see includes some radically different and new exercises than what you're probably used to. When you look at some of the exercises, you may say to yourself that they don't look like "abdominal exercises." That is 100% correct. This is not an "abdominal" exercise program as much as it is a core conditioning program, although believe me, you will feel those abs contracting hard to stabilize your body!
This program works well as a transition between more traditional (fundamental-based) programs, not to mention it will be a welcome dose of variety which will relieve you of the boredom of the same old, same old!
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David Grisaffi's "Core In Four" Abdominal Workout Program
| Exercise | Sets | Reps | Intensity | Tempo | Rest |
| A1 Swiss Ball Lateral Roll | 2-4 | 5-8 | Body weight | 3-3-3 | 60 sec |
| A2 2 Arm Pump | 2-4 | 6-8 | Body weight | slow | 60 sec |
| A3 Dumbbell Arm Bar | 2-4 | 5-7 | -2 | slow | 60 sec |
| A4 Swiss Ball Forward Roll | 2-4 | 4-6 | Body weight | 3-3-3 | 60 sec |
"Core In Four" Abdominal Exercises
(A1) Swiss Ball Lateral Roll:
Note: This exercise requires a Swiss ball and a dowel rod
The supine lateral ball roll is an excellent integrative exercise that will challenge anyone - even athletes and advanced exercisers.
Position: Sit on the ball and gently rollout so that your trunk is parallel to the floor. The ball should support your head and shoulders. Your feet should be shoulder width apart. Place a dowel rod across your chest and grip it with your palms up.
Movement:
1. Slowly slide your right should blade off the ball, keeping the dowel rod parallel to the floor and your hips in a neutral position (do not let your hips drop). As you partially roll off one side of the ball, you will feel the opposite side of your waist and core musculature strongly contract to stabilize your body.
2. Slowly return to the middle position.
3. Gently slide your left shoulder blade off the ball and hold for the allotted time (3 second count).
4. Repeat to roll left and right on the ball for the desired number of reps
(A2) 2 Arm Pump:
The 2 arm pump develops many muscle groups, including the entire core. It also develops flexibility at the same time. The 2 arm pump may look a bit like a dive bomber push up or a hindu push up. It is similar, but if you look closely, you can see that it's not the same.
This movement is like a push up into a low back extension, then the hips are lifted, then the hips are dropped, the chest is dropped to the floor, and the movement is repeated.
Position: Lie flat on the floor or exercise mat with your hands flat and pointing forward next to your body at shoulder level.
Movement:
1. Gently draw in your belly button to activate your core stabilizing muscles. Slowly push up your chest and arch your back with your head up looking forward. Your lower body should remain in contact with the ground.
2. Slowly push back and elevate your hips toward the ceiling. You head will come down and you will be in a push up position with your pelvis up.
3. Slowly return to the first position and repeat for the prescribed number of reps.
(A3) Dumbbell Arm Bar:
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Note: This exercise requires a dumbbell or weighted object.
The dumbbell arm bar (or "arm bar roll over") improves stability in the shoulder girdle and is great for balance.
Position:
Lie on your back with a dumbbell in one hand. Place the other arm at 45 degrees to the body toward your head. The dumbbell arm is pointed toward the ceiling.
1. Slowly raise the dumbbell from extended to your side to arms length over your chest.
2. With dumbbell at arms length over your body, slowly roll over onto your side (roll toward the open arm side).
3. Cross over your dumbbell side leg, while still keeping your dumbbell arm up toward the ceiling.
4. Roll back over to the starting position and repeat for prescribed reps
(A4) Swiss Ball Forward Roll):
The swiss ball forward roll is a compound exercise involving many muscles and joint structures. It allows you to integrate full body movement while maintaining good form. (note: the dowel rod is not a requirement - it is being used to illustrate proper spine position.)
Position: Set your forearms just below the top of the ball.
Movement:
1. Gently draw your belly button in toward your spine to activate your transverse abdominis, which aids in stabilizing your pelvis and lumbar spine.
2. Slowly roll out on the ball until you are fully extended. Make sure your arms and hips move together. Make note of when your rectus abdominis starts to contract strongly. This is your stabilization threshold: do not extend any farther. Use this to determine distance as a benchmark for improvement.
3. Repeat for the prescribed number of reps.
"Core In Four" Abdominal Workout Tips:
This routine should be performed every other day (three workouts a week). Don't let the looks fool you - it is more challenging than it appears! Remember to focus on form first. Master the exercise form first before adding weights or reps.
This program was originally designed for my baseball players and other throwing athletes to improve performance and conditioning. A pleasant side effect they all noticed was better muscle development in the abdominal and waistline region! In my opinion, there's nothing better than being more functional and becoming a better athlete while improving the way you look at the same time!
Being that this core program was created for highly conditioned athletes, it was set up as a circuit (sometimes known as a "giant set"), which means all four exercises are done one after another non stop.
This makes it an advanced and highly challenging program, however, if you're a beginner or intermediate (I'm assuming most of my readers are not elite athletes), you can still use this workout. All you have to do is rest 60 seconds between exercises as indicated in the chart above.
If you ARE an athlete or you're highly conditioned, then do this routine with all four exercises in a row (no rest between exercises). Just remember, if you are a beginner, train like a beginner. If you are an athlete, train like an athlete. If you are advanced, train with advanced methods. Always individualize. Never copy someone else blindly.
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Friday, December 23, 2011
Madhya Pradesh Pre Medical Entrance Test – MP PMT 2012
MP PMT 2012 Entrance Test Details :
Madhya Pradesh Professional Examination Board, Bhopal will conduct Madhya Pradesh Pre Medical Test 2012 for admission to the following MP Pre Medical Courses :
- M.B.B.S., B.D.S. Courses in Government & unaided Private Medical and Dental colleges of State of Madhya Pradesh
- B.V.Sc., A.H., course in Veterinary colleges under Veterinary Science & Animal Husbandry University Jabalpur, Madhya Pradesh.
The Madhya Pradesh Pre Medical Entrance Test 2012 shall be conducted in English and Hindi medium. Only one MP PMT Examination will be conducted for Government Autonomous & Private Colleges.
There shall be only one paper of three hours duration. First part of this Paper will contain hundred multiple choice questions of the Physics and Chemistry subjects and the second part will contain hundred multiple choice question of the Botany and Zoology subjects.
The Candidates can give is option as under :
- Government Autonomous
- Private Medical & Dental Colleges
- Both
MP PMT Eligibility Criteria 2012 :
- The candidate must be bonafide resident of Madhya Pradesh.
- Candidate born in Madhya Pradesh and studied for three years continuously in any educational institution of Madhya Pradesh.
Who is son / daughter any of the following,will also be considered as domicile of Madhya
Pradesh.- Living in Madhya Pradesh continuously since not less then 15 years.
- Living in Madhya Pradesh continuously since last 10 years and having immovable property in Madhya Pradesh / Industry / Business in Madhya Pradesh.
- An employee or retired employee of Government of Madhya Pradesh.
- An employee are retired employee of a Institution / Corporation / Board / Commission under Government of Madhya Pradesh.
- An employee of Government of India who is posted in Madhya Pradesh since last 10 years
- An officer of All India services belonging Madhya Pradesh cadre.
- A person appointed in Madhya Pradesh by Honble President of India / Governer of Madhya Pradesh under Constitutional / Legal grounds.
- For admission to Madhya Pradesh MBBS BDS course, only those candidates are eligible, who have passed the qualifying examination of Higher Secondary ( 10 +2 ) from Board of Secondary Education, Madhya Pradesh, Bhopal passing Physics, Chemistry and Biology subjects individually and have secured at least minimum 50% marks in aggregate in case of Unreserved and 40% marks in case of reserved category candidates. Reserved category candidates who opt. for unreserved seat should secure 50% marks in Higher Secondary.
Candidates of all categories and classes are required to have passed english as a subject in the 12th examination of 10 + 2.
For reckoning the age as aforesaid, the date of birth as mentioned in the certificate of High School / Higher Secondary School certificate examination or in MARK SHEET of the said examination shall be the authentic documentary proof.
- The candidates have passed an equivalent or higher examination from any recognized Board or higher or equivalent examination conducted by University certified by School Education Department, Government of Madhya Pradesh with passing Physics, Chemistry and Biology subjects individually. For foreign nationals seeking admission, eligibility shall be considered on the basis of equivalence certificate granted to them by concerned Board / University and approved by the External Affairs Ministry, Government of India.
- No candidate shall be allowed to be admitted to a Madha Pradesh Medical / Dental College until the candidate has completed or shall complete the age of 17 year on or before 31 December of the year of MP PMT examination.
MP PMT Contact Detail :
Phone: 07869596286
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Thursday, December 22, 2011
Madhya Pradesh Pre-Engineering and Pharmacy Test (MP PEPT-2012)
The Pre-Engineering and Pharmacy Test (PEPT) - 2012 is an all India level entrance exam that is conducted by Madhya Pradesh - Professional Examination Board(MP-PEB). PEPT -2011 is the entrance test for admission to the 1st year of courses, Bachelor of Engineering (B.E), Bachelor of Architecture(B.Arch), Bachelor of Pharmacy (B.Pharma) and Diploma in Pharmacy (D.Pharma) for the session 2012-2013 in Government, self governing and private professional colleges of Madhya Pradesh.
The candidates applying for PEPT - 2012 should fulfill the below mentioned conditions:
Contact for PEPT Detail
Phone 07869596286
Eligibility Criteria for Pre-Engineering and Pharmacy Test - 2012
The candidates applying for PEPT - 2012 should fulfill the below mentioned conditions:
- The candidate should be an Indian citizen.
- Educational qualifications:
- For admission to B.E/B.Arch courses:
- The candidate should have completed 10+2 from any M.P state board school or any other recognized institute with major subjects as Physics and Mathematics and either Chemistry, Biotechnology or Biology as the third subject.
- For admission to B.Pharma / D.Pharma:
- The candidate should have completed 10+2 from any M.P state board school or any other recognized institute with major subjects as Physics and Chemistry and either Mathematics, Biotechnology or Biology as the third subject.
- For admission to B.E/B.Arch courses:
- Domicile Requirement:
For admission against 85% reserved quota for MP domicile candidates the following requirements are to be satisfied:- The candidate should have studied from an institute in M.P for at least 3 years before appearing for PEPT.
- He/she should be a bonafide(genuine) resident of Madhya Pradesh.
- He/she should be son/daughter of an employee of M.P Government or its ex-employee, or
A central Government/Defense/Railways/Post & Telegraph employee or ex-employee, posted in M.P before 1st Jan of the corresponding year of the examination, or
A person settled in M.P under Government sanctioned resettlement act.
-
Other important points regarding PEPT - 2011
- Final year candidates can also apply. If such candidates are selected they would be given provisional admission which would be confirmed only if they present the final mark sheet of the qualifying examination at the time of admission.
- Candidates who have passed the qualifying examination with grace marks if and only if they have secured the minimum aggregate marks in the above mentioned subjects.
- Candidates appeared/appearing in qualifying examinations from open school can apply for the courses in pharmacy.
- The Test Admit Card(TAC) will be available online on the official sites and will not be sent by post.
Contact for PEPT Detail
Phone 07869596286
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Tuesday, December 20, 2011
Willem Eprom Programmer 2011 adapter SOIC8 209ml
The package includes *
- Device Programming EPROM, EEPROM, FLASH Burner (Vpp 12.5V,21V,25V)
- Software willem (included in CD)
- Manual using the Program Willem EPROM (included in CD)
- Computer cable (DB25)
- USB power cable
SOIC 8 (with socket 209mil)
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No More Excuses: Diet and Nutritional Planning for 2008
Visualize this. You were just chosen to let world famous Fitness Model, Frank Sepe, shack up in your house while he does some local photo shoots in your area. His taxi is dropping him off at your door step step in 5 minutes! And, did I mention, he'll be relying on your kitchen and food supply...
The question is this. Is your kitchen prepared for your guest? Will he look inside your fridge and be impressed with your nutritional choices or will he cancel his photo shoot and call the Extreme Makeover Kitchen Gang leaving you embarrassed and humiliated of your kitchen which resembles the same fridge of the cast from America's Next Top Model!
In this article, I am not going to tell you what and why to eat. I am assuming you already know the importance and basics of bulking and cutting and have a plan to follow. In the article, we are going to discuss how to action-steps to executing your plan effectively in 2008.
Creating a Safe House
Before the new year gets too far in, we are going to revolutionize your kitchen. The plan is start stocking your kitchen as if you have professional bodybuilders, UFC fighters and professional athletes living in your house. No point in setting the standard low. If you wish to resemble the physique of a champion - then you better start living like one. The plan is to remove all foods not conducive to your goals and replace them with foods and replace them with a variety of better choices.
Let's face it. If the food is in your possession or located anywhere in your vicinity, you will eventually eat it. Don't kid yourself otherwise.
The key is to view your home as a 'safe house.' A place where you are free from all the temptations of fast food, finger food at socials, alcoholic beverages at parties, sweets at the girlfriends house, muffins at staff meeting and salty foods on poker nights. With all this temptation potential for sabotage, you need to create a safe house you can return to each night. Here's how to do it right for 2008:
The Fridge and Pantry Makeover
Just a few days ago, I bought myself a brand new stainless steel fridge! Compared to the one I bought at a garage sale for $25, this one is beautiful. It's even more beautiful when it's stocked to the brim with muscle building ammunition. Why am I telling you this? Because, for some reason, as soon as I owned this new fridge, I felt obligated to put it to good use. When it's empty, I almost feel inadequate of being called a man's man! If you don't plan on buying a new fridge for some extra motivation, my first advice, is to empty your entire fridge and do a complete over haul. Call your mom. Call your girlfriend. Call you wife. This fridge is getting a cleaning.
Don't be surprised if you are more motivated to parallel the cleanliness of the fridge with the cleanliness of the foods inside the fridge. Little changes can go along by adjusting your personal mindset.
Here's What to Dump in the Garbage
It would be easy to write out a Top 50 list of foods that you should avoid at all costs. However the reality is that this is rarely the cause for getting fat and not achieving your goals. There are actually very few BAD FOODS. I learned from an old university professor who said, "There's no such thing as good or bad food; there is only good and bad times to each certain foods." And yes, there are some foods that you should avoid at all costs but there is not a 'David Letterman's Top 10 List.'
However, I will lay down some guidelines that will give you a better chance of seeing your six-pack sooner than later. Eating some of these foods immediately after your workout will do little harm because they will be converted right into your muscles, but you will be better off leaving them on the shelves at the grocery store.
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GET RID OF THESE FOODS
SODAS AND JUICES - excluding or including can be the difference between skinny and fat. Go ahead and read for yourself on your next 'healthy' fruit juice the amount of sugar. You have two ingredients- sugar and water.
HIGH FAT PROCESSED MEAT - sausage, pepperoni, bacon and related foods are loaded with the type of fat that will shorten your lifespan, and are also loaded with sodium. Don't confuse these for good sources of protein.
FROZEN DESSERTS AND ICE CREAM - again, more sugar to transform your six pack into a keg.. Sugar and oil-laden sauces - whether it is ketchup, barbecue or horseradish sauce, the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup.
You're better off spicing up your meals naturally without all the sugar and extra empty calories.
MOST PROCESSED FOODS - make sure your warning sirens go off when you see anything packaged in colorful wrappers, boxes, bags or containers. These foods promote 'healthiness' but fail to admit the degree of processing it went through. Do your own experiment - next time you are unsure of a processed food just take a look at the ingredient list. If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body. Most of these foods have an exhaustive list of 'fillers' that preserve the shelf life and have nothing to do with nutrient value. Avoid this stuff at all cost!
CRACKERS - refer to the above but you get to choke down a mouthful of sodium too.
WHITE FLOUR PRODUCTS like white bread and bagels - manufacturers first remove the wheat seed's bran, its six outer layers, and the germ, which results in more than 75% of the vitamins and minerals being lost and over 95% of the fiber being lost. It gets worse. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to make it feel and look more improved for the customer. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage.
A few synthetic nutrients are then added back into the white flour and labeled 'enriched,' but in reality there has been no real 'enrichment' of the original product, only deception and destruction. Did you know that rats will die within seven to 10 days after being put a diet of white flour?
BAKING SUPPLIES - more chemicals to wreak havoc on the human body.
POTATO CHIPS - a cumulative batch of chemicals to put an enormous amount of strain on the pancreas, which is forced to protect your body from these chemicals.
MYSTERY FOOD IN ROTTING TUPPERWARE CONTAINERS - even though Aunt Wilma makes a mean turkey dinner and has supplied you with leftovers until next Christmas, there is no reason to test its life span! Do an inventory once a week and chuck any foods that have exhausted their expiration date.
Here's What to Add to the Kitchen
Since your fridge is probably looking bare like your college days it's time to stock it up so that even Chef Pasquale would be very happy.
Again, this is not the David Letterman Top 10 list but it is a very good start to being fully prepared to having the ammunition required to build massive muscle.
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ADD THESE FOODS
BEVERAGES - Get ready to start drinking a lot of water. Invest in filtered water and avoid tap water if you know your local area comes from poor sources. Also, drink 2-3 cups of green tea a day for its high antioxidant profile and more than a handful of health reasons. Chuck the killer fruit juices and soda!
BONELESS CHICKEN BREASTS - If your budge permits, aim for free-range chickens (organically fed) as a the most superior choice. If you can not afford these regularly than go for the grain-fed, store-bought type because they carry minimal body fat.
COOKING SPRAY - Only buy the ones made from canola or olive oil
CHEESE - Typically the cheeses that have a stronger taste will serve more purposes. They have a better protein and fatty-acid profile and they provide more taste to your food. Cheese is higher in fat so use it in moderation and aim for a variety of cheeses, such as Feta, goat, Havarti, aged white cheddar and Parmesan.
DRIED FRUIT - This is a great source of easy calories. Just a small handful of some dried fruit has the same amount of calories as a large apple. If you're trying to gain weight, then dried fruit can work to your advantage, but if you are trying to lose weight then be very cautious.
Good sources are currants, dates, pears, mango, apples, and banana. Just don't eat the extra sweetened ones loaded with hydrogenated oils as an additive.
EGGS - Omega 3 eggs should always be chosen because they are laid by chickens that were fed a diet rich in ground flaxseed.
EGG WHITES - Egg whites can be a little pricey if you buy them in the cartons, but can save you the headache and mess of cracking and storing half your fridge with egg carton boxes.
Instead, buy a few cartons of pasteurized egg whites that are a great substitute to top off an omelet with some high quality protein. Egg whites are also great to throw into protein shakes, but don't be surprised if your significant other runs away because of wicked stink bombs.
EXTRA LEAN GROUND SIRLOIN - Always go for the leanest sources available. Your local grocery store should meet your requirements but feel free to venture down to a farmer's market and go for grass-fed beef freshly ground.
FRUIT - Always go for an assortment of colors and make sure your fridge is always stocked with fresh fruit. I typically shop for seasonal fruit from a quality perspective and cost perspective. If you can, go for local and organically grown produce.
Examples are apples, grapes, bananas, kiwi, raspberries, blueberries, strawberries, mango, oranges, tangerines, and pineapple.
GREEN TEA - Go for the one with out any extra flavoring or fillers. An organic green tea without any extra herbs is the best.
GRAINS - Here is some safe ammunition on the grain side: oats (not the instant oatmeal loaded with sugar), oat bran, whole flaxseed's, quinoa, whole barley and wheat bran.
LEAN TURKEY AND CHICKEN SAUSAGE - This is great to mix things up, and while you might not want to buy this all the time there is nothing wrong with the occasional street meat!
LEGUMES - Kidney beans, split peas, chickpeas and lentils are excellent sources of fiber and a great addition to your arsenal.
MEAT, POULTRY AND FISH - There are many exotic selections to choose from and the best advice I can give is VARIETY! Eat a wide assortment and do not limit yourself to one shopping center. Rotate your shopping trips to farmers markets, the super-size grocery store and smaller grocery stores. Each will carry a different selection of meats.
MIXED NUTS - These are easy calories and a great source of good fat to balance out your meals. The best sources are walnuts, almonds, cashews, pecans and peanuts.
SAUCES AND CONDIMENTS - There are many options that will enhance your taste buds while not counteracting the nutrient profile of the meal.
Here are some safe bets: pesto, salsa, curry sauce, tomato pasta sauce, balsamic vinegar, white cooking wine, red wine, raspberry vinegar and flavored flax oil.
SALMON -Genuine wild salmon is better than farmed salmon because you will benefit from its higher quality Omega-3 profile and absence of mercury and toxins.
SPICES - Here is where the fun comes in. You don't have to be a gourmet chef to know how to use certain spice combinations but it may take some experimentation. Consider this free food and customize your spices to your dish. Focusing on just some of the basics like salt, pepper, fresh garlic, basil, oregano, chili powder, and cinnamon will bring your food to life.
VEGETABLES - If you know which aisle the chips and cookies are better than where the fresh produce section is then we have some work to do. You should be able to pick your vegetables from your local food market with your eyes closed. This should be the one section in the grocery store you are more familiar with than any other. Here are your staples: spinach, broccoli, peppers, asparagus, tomatoes, mushrooms, onions, cucumbers, celery and carrots. Try and aim for the colors of the rainbow - the more variety the better.
Secret Tip When Grocery Shopping
You will notice that the majority of these foods are stocked on the periphery of the grocery store. While you are at the grocery store you will notice that your trek does not wander into the 'forbidden aisle.' These are the aisles full of the present and future physique challenged. Grocery shopping does not get easier than this once you discover that the best foods are located in the produce and refrigerated section. Shop in the 'safe zone' to avoid the ambush of pre-packaged food and processed carbs, sugar and bad fats.
Don't forget to buy plenty of meal-sized Tupperware containers, plastic bags, a lunch bag, some 1L water bottles and perhaps some plastic cutlery. This will help you prepare your meals in advance.
Create a Nutritional Plan and Follow It
Have you heard of the saying, "Make your plan and than work you plan." It's quite powerful of taken seriously and applied wholeheartedly. Once you have decided on the plan, right for you, stop surfing the Internet, stop chatting on forums, stop trying to 'perfect' it and simply follow what you have.
Your biggest obstacle will be keeping a 90% adherence to the program. Commit to following the program for at least 90% of the time. That means if you are eating six times a day, you will be eating a total of 42 times per week. 90% com pliancy means you don't mess up more than four times in the entire week! Puts a new perspective on why you might have not succeeded the past few years...
One of my nutrition mentors reminded me to not judge a program until I have followed it to 90% com pliancy and for at least 4 weeks straight. Anything less, is too short to come to any conclusions of whether it was a good or bad plan. Don't play the blame game and try out a new nutrition plan for one or two weeks and then quit and say you didn't get results because 'it wasn't working!'
Replace Old Habits With New Habits
Habits are basically like automatic behaviors. I will be the first to admit that breaking bad habits and forming new habits is not easy at all. If it were, you would have no financial problems, perfect relationships, a healthy body and you would be rocking this world!
The 'sick-cycle' is the term I use to describe the continuous cycle of poor choices. When we continue to make choices that lead to the same dead end, we are in the midst of a sick cycle.
It's interesting how you have probably tried to break an old habit by doing the same thing over and over but expecting a different result. Isn't is foolish? Why can't we see that trying to write a different ending to a story by mentally writing a different story in our minds just does not work and it will never work!
Creating new habits to transform your body into a Greek-God or a Greek-Goddess is not easy and will require you to assess which habits in your life need to be destroyed. But you probably already know what habits are destroying your progress. Knowing what to do is not enough. In my opinion, YOU DO NOT TRULY KNOW ANYTHING - you might have talked about it - UNTIL YOU actually EXPERIENCE AND LIVE IT!
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HERE ARE SOME PRACTICAL TIPS
TO HELP YOU CREATE NEW HABITS:
1. Post your meal plan on the fridge. If in 2006, you simple kept your nutrition plan in your 'head' then replace this with a new habit - put it in a visible place where you can see it every day and reminded EXACTLY what to eat. Obviously, the kitchen will be the most practical spot.
2. Prepare your meals in advance. Instead of waking up causally each day without enough time in the morning to take your food to work, set aside a time in the week where you create all your foods three or four days in advance. Make your life as easy as possible. I suggest coming up with a set time each week where you designate a few hours to preparing all your meals and than freezing them until you need them.
3. Buy a cooler and Tupperware containers. Having the right equipment will force you to eliminate the excuses. Buy enough Tupperware containers so that you can separate all your foods and organize them nicely. Sure this might sound extreme to the general public but I assuming you are sick and tired of looking like the general public! I don't know any professional bodybuilder or fitness model who does not travel with a cooler. I have no alternate solution to suggest anyways. How the heck are you going to eat three or four meals away from home if you do not pack them in a cooler? Hey, did I mention - get a cooler!
4. Buy your supplements in bulk. How often have you run out of supplements which results in sabotaging your diet plan for a day or two. Mentally, having a stack of supplements sitting on my counter top reminds me of my goals each day and that I have the tools to succeed. I have no excuses if I am in a rush and need to mix a protein shake. From a financial standpoint, making a commitment to buying a certain volume of supplements in advance tells yourself that you are committed and not going to waste your hard earned money by quitting.
Failing to Prepare Is Preparing To Fail
I could not agree more strongly with the late Benjamin Franklin, "Failing to prepare is preparing to fail." Eating without a program is like building a house with out a blueprint. How will the final product look - if a final product is even achieved?
When I refer to meal plan, I'm referring to all the specific details of an nutrition plan. I'm referring to the overall calories, amount of carbs, amount of protein, meal frequency, food selection etc . These details must be pre-planned before you even start! Yes, this is a true plan. How much easier will it be to maintain your focus every time you wake up each morning? Having a plan to follow leads to one simple task - work it and execute it!
Decide To Be Successful and Take Responsibility.
I learned this philosophy from the Australian strength coach Ian King. It goes something like this:
"You are getting everything you deserve right now based on the person you are being and the decisions you have made. You will continue to get the same thing if you continue doing the same thing. You will not get a different result unless you become a different person by habit and action."
This philosophy has seriously impacted me - everything you have in life is exactly what you deserve to have and everything you want to have.
POWERFUL!
Jim Rohn, one of the world's greatest personal development coaches constantly preaches passionately on this topic and has this to say.
"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. You don't have charge of the constellations, but you do have charge of whether you read, develop new skills, and take new classes."
Brad Sugars, an Australian entrepreneur and wealth/business coach, describes an excellent picture of this philosophy of taking responsibility. It is a very clear and accurate portrayal of the difference between taking responsibility (described as playing above the line), and avoiding responsibility (playing below the line). Observe the words 'victim' correlating with playing below the line, and the words 'victor' correlating with playing above the line.
Which line do you play in? It is much easier to play below the line, especially when our society reinforces this attitude.
Do you think that the best way to fulfill your potential for 2008 is by blaming someone else? Does this way of living allow you to reach your full potential? Never!
THIS IS A GUARANTEED WAY OF ALLOWING SHORT TERM RELIEF BUT THE DOWNSIDE IS THAT IT LEADS TO A LONG TERM SPIRAL DOWNWARD OF NEVER GAINING CONTROL OF YOUR LIFE AND NOT TRULY REACHING YOUR POTENTIAL.
So whatever body you are living in now - maybe it's too thin, too big, too soft, too flabby, not tight enough, not strong enough and so forth - you are responsible for transforming your body for the better, if that is truly what you desire.
Make 2008, not only the year that you master your meal plan - but the year that you stick to your resolutions and create a new body and a new life!
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