tag:blogger.com,1999:blog-55862393031618346832013-02-24T15:33:04.014+08:00Weight Loss, Muscle Building, Fitness, and NutritionA blog about weight loss, muscle building, fitness, nutrition, diet tips, diet plan, build muscle fast, workout routines trainingJose Pepito Alpuertonoreply@blogger.comBlogger41125tag:blogger.com,1999:blog-5586239303161834683.post-9200755332062748502013-02-24T15:29:00.000+08:002013-02-24T15:33:04.074+08:002013-02-24T15:33:04.074+08:00Health and Fitness Michelle Obama Campaign "Let's Move"<!--[if gte mso 9]><xml>
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<a href="http://1.bp.blogspot.com/-jzPzmBEohFw/USnAOsN7BFI/AAAAAAAAAQI/E5FAjV-kZVk/s1600/evolution+of+mom+dancing.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-jzPzmBEohFw/USnAOsN7BFI/AAAAAAAAAQI/E5FAjV-kZVk/s1600/evolution+of+mom+dancing.PNG" height="173" width="320" /></a></div>
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<span style="font-size: large;">A YouTube video of First Lady Michelle Obama dancing on
Jimmy Fallon late-night comedy talk show has gone viral on Saturday.</span></div>
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<br /></div>
<span style="font-size: large;">
</span><br />
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<span style="font-size: large;">In the video, Obama and Fallon perform a workout called
"Evolution of Mom Dancing," to showcase Obama's "Let's
Move!" youth fitness and nutrition campaign. </span></div>
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<br /></div>
<span style="font-size: large;">
</span><br />
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<span style="font-size: large;">The dance moves included in this unique health campaign are
the “Go Shopping, Get Groceries,” “Raise The Roof,” “Hip Bump,” “Sprinkler,” “Happy
Snapper,” “Just the Hands Part of Single Ladies,” “Where’s Your Father? (Get
Him Back Here!),” “Reel It In,” “Shake Your Hip Twice To the Same Side,” “Pulp
Fiction,” “Oh My God, I Love This Song!” “Driving the Station Wagon,” “Out Of
Sync Electric Slide,” and “Dougie.”</span></div>
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<br /></div>
<span style="font-size: large;">
</span><br />
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<span style="font-size: large;">The aim of this health initiative is to encourage parents perform
dance exercise with their children or any members of the family. With over a
million views and over 12 000 likes, it seems that <span style="font-size: large;">many</span> people in the world are
loving it.</span></div>
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<br /></div>
<span style="font-size: large;">
</span><br />
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<span style="font-size: large;">Here is the video from YouTube.</span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-53498989944206834892013-02-20T03:30:00.000+08:002013-02-20T03:52:07.802+08:002013-02-20T03:52:07.802+08:00Harlem Shake Meme in the Gym<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
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The “Harlem Shake” is the new dance craze that has taken
over the Internet. There are a lot of versions claiming as "The Best Harlem
Shake Video" in sports, radio station, office, work and more.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"></span></div>
<div class="MsoNormal">
If you are not in the modern world for a week, allow me to
introduce to you the Harlem Shake setup. One person dances while others just
do their usual activities like nobody is dancing near them. As the beat drops everyone
starts dancing like crazy in strange costumes. The famous motion is the push
and pull.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here is a look of one of the videos. This version features people who perform their exercises in the gym. Enjoy!</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="https://ytimg.googleusercontent.com/vi/TYMZvX5uJyI/0.jpg" height="266" width="320"><param name="movie" value="https://www.youtube.com/v/TYMZvX5uJyI&fs=1&source=uds" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="https://www.youtube.com/v/TYMZvX5uJyI&fs=1&source=uds" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<div class="MsoNormal">
<br /></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-44740596986923810952013-02-10T02:51:00.000+08:002013-02-20T03:54:04.396+08:002013-02-20T03:54:04.396+08:00Building Muscles Strategies: How To Increase Workout Intensity<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-h22k24jkLQ8/URaaVdAAqmI/AAAAAAAAAPc/OhUEktIBZkY/s1600/training+intensity.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-h22k24jkLQ8/URaaVdAAqmI/AAAAAAAAAPc/OhUEktIBZkY/s1600/training+intensity.PNG" height="176" width="320" /></a></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">The
following techniques do not only benefit beginners but also intermediate or
advanced bodybuilders. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span lang="EN-US"> 1. </span><!--[endif]--><span lang="EN-US">Increase Intensity Each and Every
Workout<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-US"><span style="font-size: large;">Do not think that just because you get in to the gym you are all fired
up that you can hit the weights with full force. In other words, do not assume
you already have sufficient training intensity. In life, we only get what we
desire and we do not get what we ignore. Therefore, commitment and focus to
increase training intensity is a must. If you have focus and commitment, you
will see improvement that you want when it comes to physique and performance.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span lang="EN-US"> <span style="font-size: large;"> </span> 2. </span><!--[endif]--><span lang="EN-US">Activity and Intensity are two very
different things. Do not confuse them.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-US"><span style="font-size: large;">Activity could be just a go with the flow thing. It is like you just
show up and go with the motions. Meanwhile, intensity is giving your all into
each exercise and lift like there is no tomorrow or other time. It is also like
there is no other thing in your mind but to lift weight as hard as you can.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<a name='more'></a><br />
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span lang="EN-US"> 3. </span><!--[endif]--><span lang="EN-US">Training Volume and Training
Intensity should not be confused.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-US"><span style="font-size: large;">Throwing on more sloppy sets is useless and not effective in building
muscle. Two to four exercises per body part, totaling 5-10 sets is way better
to build muscle effectively. Make every set count! Force yourself to get the job done in fewer
sets. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span lang="EN-US"> 4. </span><!--[endif]--><span lang="EN-US">Weight training sessions should not
exceed to one hour.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-US"><span style="font-size: large;">There is no need to exceed one hour throwing weights in the gym with the
right level of intensity. The longer your weight training sessions the more you
lessen your training intensity. Force yourself to finish the entire training
sessions in an hour or less and see your intensity explode to another level.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span lang="EN-US"> 5. </span><!--[endif]--><span lang="EN-US">Keep a record on your training
performance during every workout.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-US"><span style="font-size: large;">Seeing clearly what you have done the last training sessions is an
effective strategy to enhance your training intensity fast. Documenting your
training performance makes your training and bodybuilding efforts more
enjoyable because you can clearly track your achievements. Furthermore, it also
makes your efforts more productive because you know how to make incremental
enhancements. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpLast">
<span lang="EN-US"><span style="font-size: large;">Just follow these five strategies and you will get a faster development
of your muscles.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: .25in;">
<br /></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-34978573829907687032013-02-03T18:08:00.000+08:002013-02-03T18:08:15.667+08:002013-02-03T18:08:15.667+08:00Health Benefits of Dark Chocolate<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-MtvErEKWTfg/UQ41zJbZ35I/AAAAAAAAAPI/sFekAivVpOE/s1600/dark+chocolates.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-MtvErEKWTfg/UQ41zJbZ35I/AAAAAAAAAPI/sFekAivVpOE/s1600/dark+chocolates.PNG" height="221" width="320" /></a></div>
<span style="font-size: large;"><span lang="EN-US">Dark
chocolates are proven to be healthy. Yes, you read it right! Chocolate is one
of the most popular treats in any part of the world. If you are looking for excuses
to indulge yourself to this treat, you’ve come to the right place. Here are the
7 health benefits of chocolate.</span></span><br />
<span style="font-size: large;"><span lang="EN-US"> </span>
</span><br />
<div class="MsoListParagraphCxSpFirst" style="text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><b><span lang="EN-US">Chocolate keeps you slim</span></b><span lang="EN-US">. Chocolate may not be a popular
choice for dieters, but recent research findings suggested that moderate eating
of chocolate makes you slim. A University of California study indicated that
chocolate help you lose weight. According to the researchers, adults who
frequently consumed chocolate had a lower BMI than those who did not.</span></span></div>
<span style="font-size: large;">
</span><div class="MsoListParagraphCxSpMiddle">
<br /></div>
<span style="font-size: large;">
</span><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><b><span lang="EN-US">Chocolate boosts your IQ. <span> </span></span></b><span lang="EN-US">Chocolate can help you when you are about to take your exam. While
indulging your taste buds by consuming few squares of chocolates, you are also
boosting your IQ. Dark chocolate is rich in flavonoids, chemicals known to make
you smarter.<span> </span>Flavonoids can induce the
making of new neurons in the brain, improve the ability to form new memories,
and enhance blood flow to the brain. As a result, your cognitive skills are
enhanced. A study on the effect of flavonoid to adult women found an increase
in blood flow of participant’s brains within two hours when given
flavonoid-rich chocolate drinks. The study also indicated that participants
performed better on a complex mental task.</span></span></div>
<span style="font-size: large;">
</span><div class="MsoListParagraphCxSpMiddle">
<br /></div>
<a name='more'></a><br />
<span style="font-size: large;">
</span><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><b><span lang="EN-US">Chocolate enhances energy.</span></b><span lang="EN-US"> While chocolate offers several
great health benefits, it can be a good snack to help you stay energized for
your workouts. Chocolate has theobromine and caffeine, which are known as
energy-boosting chemicals. Moreover, chocolate is rich in magnesium and chromium,
which are both important in energy production. Eating a few squares of
chocolate in the afternoon or before a workout is a beneficial practice to help
you stay energized.</span></span></div>
<span style="font-size: large;">
</span><div class="MsoListParagraphCxSpMiddle">
<br /></div>
<span style="font-size: large;">
</span><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><b><span lang="EN-US">Chocolate helps you look young.</span></b><span lang="EN-US"> Free radicals can cause wrinkles
and you can prevent this from happening with the help of antioxidants found in
fruits and vegetables. However,<b> </b>research
has suggested that chocolate could be even healthier than fruit when it comes
to fighting free-radicals. Chocolate was found to be higher in antioxidants
when compared to juices from superfruits such as pomegranate and blueberries.</span></span></div>
<span style="font-size: large;">
</span><div class="MsoListParagraphCxSpMiddle">
<br /></div>
<span style="font-size: large;">
</span><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><b><span lang="EN-US">Chocolate could help to slow down
muscle ageing.</span></b><span lang="EN-US"> Too
good to be true? Interestingly, scientists have found that few squares of dark chocolate
can improve your health in a similar manner to exercise. Wayne State University
researchers discovered that epicatechin (plant compound) found in chocolate
stimulated similar muscle response as robust exercise, which could slow down
muscle ageing. However, it is not suggested to swap your workouts for
chocolate. Just consider the finding of the study as a good excuse to treat
yourself with a few bites of your favorite chocolate bar.</span></span></div>
<span style="font-size: large;">
</span><div class="MsoListParagraphCxSpMiddle">
<br /></div>
<span style="font-size: large;">
</span><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><b><span lang="EN-US">Chocolate could give you a long
life.</span></b><span lang="EN-US"> Jeanne Louise
Calment claimed that regular chocolate consumption helped her to live over 122
years. Now researchers have found that cocoa beans are filled with antioxidants,
which are known to help fight disease and reduce the risk of heart diseases.
British Medical Journal published a study by US researchers who suggested that
chocolate can lower the risk of heart disease by more than a third.</span></span></div>
<span style="font-size: large;">
</span><div class="MsoListParagraphCxSpMiddle">
<br /></div>
<span style="font-size: large;">
</span><div class="MsoListParagraphCxSpLast" style="text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><b><span lang="EN-US">Chocolate helps reduce the symptoms
of depression.</span></b><span lang="EN-US"> Many
people eat chocolates when they are on a bad mood. It seems that they could be
onto something. Chocolate is known as a great source of mood-boosting
chemicals. Nutritional Neuroscience, a scientific journal, published findings
that suggested food can help reduce the symptoms of depression. Chocolate is
high in anandamide and phenylethylamine. The former is a neurotransmitter which
can help to regulate mood and the latter can help to raise endorphin levels. The
popular treat is also rich in magnesium, which can help relaxation.</span></span></div>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
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<![endif]-->Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-40776663136507543372013-02-02T19:16:00.000+08:002013-02-20T17:46:08.774+08:002013-02-20T17:46:08.774+08:00Build Muscles: Training Intensity in Bodybuilders’ Perspective<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-TjE50zaX3UM/UQz1HB0nHrI/AAAAAAAAAO0/ojQoAeDqj6w/s1600/intensity+training.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-TjE50zaX3UM/UQz1HB0nHrI/AAAAAAAAAO0/ojQoAeDqj6w/s1600/intensity+training.PNG" height="176" width="320" /></a></div>
<!--[if gte mso 9]><xml>
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</xml><![endif]--><span style="font-size: large;"><span lang="EN-US">Intensity
is one of the major ingredients in the recipe for great results. Cakes are not
sweet without sugar. Workouts are not worthwhile without intensity.</span></span><br />
<span style="font-size: large;"><span lang="EN-US"> </span>
</span><br />
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Intensity
is defined in exercise science as the amount of weight lifted for a given set.
However, intensity has completely different meaning in the gym. Bodybuilders
referred the phrase “training intensity” as a pizza crust on high<span style="font-size: large;"> </span>carb day.
What does training intensity mean?</span></span></div>
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<br /></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Training
intensity is best described as giving your full concentration, strength, and soul
to every repetition, set, exercise, and minute of your workout. Intensity is
all about giving your all in pounding the weights. Intensity is more on mental
than physical.</span></span></div>
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<br />
<a name='more'></a><br /></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">To train
yourself for training intensity, raise your standard consistently with every
exercise, set, and repetition, no matter what you achieved in the past. You
should raise your standard and self-expectations each and every workout.</span></span></div>
<div class="MsoNormal">
<br /></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You should
never be contented with your current level of performance if you want to train
with intensity. Always keep a mindset that you can perform at least one more
rep, few more pounds, or better execution. You should have to lift harder and
heavier.</span></span></div>
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<br /></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Training
intensely can give you continual performance and physique improvement. The
higher rise of training intensity, the better initiation of muscle building
process. </span></span></div>
<span style="font-size: large;">
</span><br />
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<br /></div>
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</span><br />
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<![endif]-->Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-7597211186086339002013-01-19T21:54:00.002+08:002013-01-19T21:54:26.716+08:002013-01-19T21:54:26.716+08:00How to Compose Proper Diet For Bodybuilding Needs<!--[if gte mso 9]><xml>
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Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-Xh_7MYXeZ5M/UPqkOpUIKsI/AAAAAAAAAOM/fMigMWbhsjY/s1600/sexy+man+13.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Xh_7MYXeZ5M/UPqkOpUIKsI/AAAAAAAAAOM/fMigMWbhsjY/s1600/sexy+man+13.PNG" height="320" width="201" /></a></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Select your
favorite foods that can supply balanced protein, fats, and carbohydrates when
put together. Then, add at least 5 servings of fruits and/or vegetables to your
everyday diet. You may want to mix the proteins with salad fixings and use
flaxseed instead of olive oil if necessary into salad dressing. You should stay
away for unhealthy and processed salad dressing, which are usually thick and
creamy. Just put a little salt to all your foods if you can’t live without
it.<span> </span>Use alternative to sugar if you
really like it such as whole milk and stevia.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You should
eat a meal every 2 to 3 hours. Making up a meal if you misses it is not a good
practice in a bodybuilder’s diet. Be sure to get sufficient amount of protein
and carbohydrates in every meal. Additionally, it is necessary to incorporate
vegetables and fiber in order to get steady blood glucose levels, preventing
spiking of insulin levels. Vegetables and fiber also enable you to feel full
and satisfied.</span></span></div>
<div class="MsoNormal">
<br /></div>
<a name='more'></a><br />
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Ensure you
get sufficient amount of Omega 3 fatty acids. You may want to try incorporating
flaxseed oil in your diet. Flaxseed can be bought in most stores and can also
be found in breads and cereals. You may also want to take flaxseed oil
capsules, which are available from 500 to 1000 milligram per capsule. You can
curb your appetite with flaxseed oil as well as can trick your body into
thinking it is obtaining sufficient fat so that it will release fat stores.
Omega 3 fatty acids have natural anti-inflammatory properties which help reduce
inflammation of joints. There are so many health benefits you can get by having
flaxseed in your daily diet such as improve blood sugar.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Water is
important in general as well as in dieting. To know how many ounces of water
you need daily, divide your weight in pounds by two. For instance, if you weigh
200 pounds, your needed daily number of ounces is 100. For those who prefer
metric system, divide your weight in kilograms by 30. Assuming you weigh 75
kilograms, you need to drink 2.5 liters daily. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You many
also want to use whey protein supplement that is low in both fat and
carbohydrates with at least 22 grams of protein per serving. The ideal sugar
content is 5 grams or lower. The key to a healthier body and lifestyle is to
balance your meals with more fruits, vegetables, and low fat, unprocessed protein
foods. To easily stick with your healthy diet, make meals ahead of time for the
week, or at least the night before.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">If you are
a vegetarian, you can get protein in tofu, beans, peas, nuts, and protein
supplement as replacements for animal foods.</span></span></div>
<div class="MsoNormal">
<br /></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-82549055813927372902013-01-18T03:53:00.000+08:002013-01-18T03:53:00.243+08:002013-01-18T03:53:00.243+08:00Alternative to Refined Sugars: Health Benefits of Agave Nectar<!--[if gte mso 9]><xml>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-fL1YkNCM6SY/UPhWewDCOUI/AAAAAAAAAKo/DTTxz7-or8M/s1600/agave+nectar.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-fL1YkNCM6SY/UPhWewDCOUI/AAAAAAAAAKo/DTTxz7-or8M/s1600/agave+nectar.PNG" height="174" width="320" /></a></div>
<span style="font-size: large;"><span lang="EN-US">Most diet
of people around the world has become so dominated by refined sweeteners such
as corn syrup and granulated sugar. These type of sweeteners are the major
causes of so many health problems including obesity, abdominal weight gain,
high blood pressure, diabetes, and high cholesterol. Refined sweeteners can increase
blood sugar very quickly, which triggers the release of insulin hormone.
Studies have shown that too much release of insulin due to chronic high blood
sugar and insulin levels are associated with Syndrome X or also known as
Metabolic Syndrome, which is a severe health disorder.</span></span><br />
<br />
<a name='more'></a>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Agave Nectar is A Healthy Sweetener</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Agave
nectar has a beneficial glycemic profile. Its sweetness comes primarily from
inulin, a complex form of fructose. Fructose is the sugar that can be found
naturally in fruits and vegetables. Another benefit of Agave nectar is the low
glycemic index of its carbohydrate, which gives sweetness without the increase
in blood sugar and unpleasant “sugar rush.” You may replace all refined sugars
with Agave nectar in baking or topping pancakes.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">More Benefits of Agave Nectar </span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span lang="EN-US">Agave
nectar provides calcium absorption for overall health and bone density.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span lang="EN-US">Has
lower calorie counts than conventional sugars.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span lang="EN-US">Enhances
immunity.</span></span></div>
<div class="MsoListParagraphCxSpLast" style="text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span lang="EN-US">Increases
energy levels. </span></span></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-50316383907993477662013-01-17T03:43:00.001+08:002013-01-17T03:43:31.054+08:002013-01-17T03:43:31.054+08:00How To Build Strong Abs Foundation | Six Pack Abs<!--[if gte mso 9]><xml>
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<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-YdtYW3mjZ_Y/UPcCvLhFl6I/AAAAAAAAAKQ/5Mw_Cf12p4c/s1600/sexy+man+6.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-YdtYW3mjZ_Y/UPcCvLhFl6I/AAAAAAAAAKQ/5Mw_Cf12p4c/s1600/sexy+man+6.PNG" height="236" width="320" /></a></div>
<span style="font-size: large;"><span lang="EN-US">Most people
want to focus first their abs when they start working out. Maybe this thinking
is reasonable because the abdominal area is the spot that nearly all people
want to see direct improvement. </span></span><br />
<span style="font-size: large;"><span lang="EN-US"> </span></span>
<br />
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Moreover,
getting great abs is the primary marker of fitness in the general world.
Abdominal area usually gets the most attention than the rest of the body. So,
when the abs seem not to be improving, frustration will come in and most people
start to believe that they are just not genetically capable of building a
tight, lean six pack.</span></span></div>
<div class="MsoNormal">
<br /></div>
<a name='more'></a><br />
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">A full body
approach is needed to train your abs for the best results. Engage and Diet are
the two vital concepts in building a strong foundation for six pack abs.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Engage </span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Do not
immediately proceed to direct and exclusive ab exercises such as crunches until
you have started to lessen your overall body fat percentage. You need to
understand that ab exercise increases the growth of muscle like all other forms
of resistance work. When this happens, you can develop muscles under the fat
and you start to look like more bulk.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">This is why
most people get frustrated with the results despite heavy training on abdominal
section. Yes, they can develop muscles but the fat overtop is hiding this great
achievement. However, this does not mean that you neglect your abs entirely
until later on as this would result serious loss to your fitness goals. Having strong
core muscles such as abs, obliques, glutes, back, etc. is necessary to all
other types of workouts. Without these core muscles, you may suffer from serious
injury sooner or later, especially while lifting weights.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">So, what is
the necessary action to do? You should engage your core muscles in all your
workouts or exercises. For instance, you can squeeze your core tight when you
squat, when you do pushups, jumping jacks, pull ups, when you lift weights,
etc. By engaging your core muscles in all your workouts, you work more at once.</span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You can
even do abdominal engagement in the office, home while preparing for dinner, or
even watching television show at night. You will be amazed with the results and
finally give extra attention to your abs.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Diet</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">What you
put on your mouth and how you eat are vital toward great abs. You should stay
away from processed, sugary foods. You need to eat enough nutritious foods at
proper intervals. Your body will use your fat if you do not have enough
calories on your body to support your calorie burn and exercise activity.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You should
eat small but frequent meals full of lean proteins, complex carbohydrates, and
vegetables in order for you to feel satisfied and energized with every meal. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Always keep
in mind that engage and diet concepts are crucial for developing the best,
strongest, and aesthetic foundation of your abs. These tricks can help you
achieve that most coveted six pack.</span></span></div>
<div class="MsoNormal">
<br /></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-31827679315627238362013-01-16T17:41:00.000+08:002013-01-18T13:03:04.174+08:002013-01-18T13:03:04.174+08:00Muscle Building Tips: How Long You Rest Between Sets?<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-bBheS_YE0wo/UPjXXJwAAvI/AAAAAAAAALY/qiKtSYRmFUQ/s1600/sexy+man+12.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-bBheS_YE0wo/UPjXXJwAAvI/AAAAAAAAALY/qiKtSYRmFUQ/s1600/sexy+man+12.PNG" height="227" width="320" /></a></div>
<span style="font-size: large;">Most novice body builders do not know the proper length of
time to rest between sets. Well, the answer to this is pretty simple<span style="font-size: large;">.</span></span><br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">You should rest long enough until you get close to 100
percent of your strength back before going another heavy set without losing
concentration and focus. If you do this, you can perform very well the next
heavy set because you have enough weight, and intensity.</span></div>
<div class="MsoNormal">
<br /></div>
<a name='more'></a><br />
<div class="MsoNormal">
<span style="font-size: large;">Normally, you need to rest two minutes or longer between
heavy, working sets to get back your strength. You should train as heavily as
you can to efficiently initiate muscle-building process. To perform heavy sets,
it is impossible for you to do so if you are grasping for air after the last
one. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">Many body builders believe that the right length of time is
much shorter than a couple of minute, especially when they want to reduce their
body fat. They lift lighter weights to speed up their workouts and rest less
time between sets. Their purpose is to burn more calories and in the process
lose body fat.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">This philosophy is less effective and efficient because the
most effective and efficient way to burn calories and reduce body fat is
through diet, cardiovascular training, or a combination of both methods at the
same time.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">Lifting light weights can only lose quality muscle. You
should perform heavy training to maintain or build muscle mass. Heavy training
can only be done properly if you have waited long enough between sets and have
regained your strength back.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">However, you should not allow your mind to wander or you should not engage in
conversations that will lose your focus, instead use the longer rest period to
refocus yourself on your training so that you can lift weight as heavy as
possible on your next set. </span></div>
<div class="MsoNormal">
<br /></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-44539304783457084042013-01-15T10:26:00.004+08:002013-01-15T10:26:24.141+08:002013-01-15T10:26:24.141+08:00Muscle Building 101: Training Less For More<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-z3nwg9bYRvE/UPS9l_wPZkI/AAAAAAAAAH0/ljYYn16RFBg/s1600/sexy+man+3.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-z3nwg9bYRvE/UPS9l_wPZkI/AAAAAAAAAH0/ljYYn16RFBg/s1600/sexy+man+3.PNG" height="172" width="320" /></a></div>
<div class="MsoNormal">
<span style="font-size: large;">Training
less for more productivity is the basic of muscle building. Most novice
bodybuilders train their full body at each session that lasts over 2 hours at 3
times a week. This is not effective because once a muscle is traumatize, it
needs complete recovery and recuperation before training it again.</span></div>
<div class="MsoNormal">
<span style="font-size: large;"></span></div>
<a name='more'></a><span style="font-size: large;"><br /></span><br />
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Although
some results are possible when training full body at 3 times a week, best
results for the time and effort are unattainable. As a drug-free bodybuilders
or athletes, it is very difficult to recover muscle from truly intense workouts
3 times a week. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Training
the body part only once a week forces an individual to crank up the intensity.
Keeping in mind that you only have one chance throughout the week to get the
job done, you tend to have a do or die attitude. Now, that’s intensity!</span><o:p></o:p></span></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com2tag:blogger.com,1999:blog-5586239303161834683.post-70708597324976938042013-01-15T02:40:00.000+08:002013-01-15T09:10:17.036+08:002013-01-15T09:10:17.036+08:00Why Weight Training Works?<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-2mMsSG6XSao/UPRQ5MpNVcI/AAAAAAAAAGo/DPo8V3Kt3Uw/s1600/sexy+man+2.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-2mMsSG6XSao/UPRQ5MpNVcI/AAAAAAAAAGo/DPo8V3Kt3Uw/s1600/sexy+man+2.PNG" height="231" width="320" /></a></div>
<div class="MsoNormal">
<span style="font-size: large;">Resistance
training is more effective than aerobic exercises when it comes to becoming
strong, lean, and functional, according to scientific research and experts.
High intensity exercise can better burns calories, elevates metabolism, builds
muscle, and improves overall athleticism than lower-intensity forms of physical
activity.</span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"></span></span></div>
<a name='more'></a><span style="font-size: large;"><br /></span>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Even if you
only focus on resistance training, remember that almost any activity when
performed in an anaerobic manner will bring the same results. If you love
cycling, you may find that multiple short, high-intensity sprints will bring
better results than a long-duration steady-state ride.</span><o:p></o:p></span></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-6194956856909180432013-01-15T02:07:00.000+08:002013-01-18T17:47:08.866+08:002013-01-18T17:47:08.866+08:00Lunch Recipes For Weight Loss<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/--cRde7YAj7w/UPkaDSw5rCI/AAAAAAAAAN4/DaLkvvr1HzQ/s1600/fried+rice.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/--cRde7YAj7w/UPkaDSw5rCI/AAAAAAAAAN4/DaLkvvr1HzQ/s1600/fried+rice.PNG" height="172" width="320" /></a></div>
<b><u><span lang="EN-US"><span style="font-size: large;">Shrimp Fried Rice</span></span></u></b></div>
<div class="MsoNormal">
<b><u><span lang="EN-US"><span style="font-size: large;"><br /></span></span></u></b></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Ingredients<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">3
tablespoons tamari sauce<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 1/2 cups
cooked and cooled brown rice <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 cup
cooked and peeled shrimp<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 carrot,
grated<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 small
onion, sliced thin and quartered<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 clove
crushed garlic<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1
tablespoon canola oil<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 sliced
thin scallion<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/2 cup thin
sliced cabbage<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/4 cup frozen
peas<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/4 cup
sliced thin sweet red pepper<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/4 teaspoon
red pepper flakes<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"></span></span></div>
<a name='more'></a><span style="font-size: large;"><br /></span>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Procedure<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Saute onion
in canola oil in a large frying pan. Add garlic and red pepper and saute for a
minute. Put shrimp, peas, cabbage, pepper flakes, tamari and stir well.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Break rice
into separate grains and add it to the pan. Cook until peas are done and rice
is warmed through. Garnish with scallions. Serve and enjoy.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"> <b>Chicken
Salad Wrap <o:p></o:p></b></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><b><span style="font-size: large;"><br /></span></b></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"> Ingredients<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">2
tablespoons minced onion<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">2
tablespoons minced celery<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">2
tablespoons minced parsley<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">2
tablespoons Balsamic vinaigrette<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 cooked
chicken breast, shredded<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Romaine
lettuce leaves<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Procedure<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Mix
shredded chicken breast, minced onion, minced celery, minced parsley, and
Balsamic vinaigrette and serve over chopped lettuce or roll salad into into
whole leaves. Enjoy.<o:p></o:p></span></span></div>
<br />Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-47464884977894814852013-01-10T21:02:00.000+08:002013-01-10T21:03:44.749+08:002013-01-10T21:03:44.749+08:00Benefits of Sports Massage<!--[if gte mso 9]><xml>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-DNAtQzVOFaY/UO67Ramq5FI/AAAAAAAAAGY/YOcmekWPHXk/s1600/sports+massage+2.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-DNAtQzVOFaY/UO67Ramq5FI/AAAAAAAAAGY/YOcmekWPHXk/s1600/sports+massage+2.PNG" height="173" width="320" /></a></div>
<span style="font-size: large;"><span lang="EN-US">Sports
massage can increase blood flow and help repair damaged muscle fibers of people
who are into lifting weights, hiking, climbing, skiing, biking, or taking part
in a team sport. </span></span><br />
<br />
<a name='more'></a>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">There is a
debate about whether sports massage is more of an art than a science. However,
the most important thing to know is that whether sports massage works or not.
Most fitness experts say that sports massage really works. Most athletes who
tried sports massage are hooked up to it. They find it so practical. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">If you want
to recover from hard physical efforts or want to prepare for the same kind of
activities, sports massage can help. If you do not have any issues such as
injuries, soreness, or niggling, you may want to try a deep tissue massage.
There are many different kinds of sports massage such as Shiatsu, Swedish, and
deep tissue. If you want to use your insurance, you may check it with your own
provider. Many insurance programs cover massage. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">If you want
to try the benefits of sports massage, find an experienced sports massage
therapist in your area.</span></span></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com3tag:blogger.com,1999:blog-5586239303161834683.post-23323538519831337522013-01-10T17:01:00.002+08:002013-01-10T17:07:48.398+08:002013-01-10T17:07:48.398+08:00The First Step Toward Gaining Muscle<!--[if gte mso 9]><xml>
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</xml><![endif]-->
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-m0xXUNfdgIA/UO6Cd7Di_8I/AAAAAAAAAGI/LmAaKIJWmCc/s1600/sexy+man+1.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-m0xXUNfdgIA/UO6Cd7Di_8I/AAAAAAAAAGI/LmAaKIJWmCc/s1600/sexy+man+1.PNG" height="228" width="320" /></a></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Any plan
that you want to be effective should start with being clear on your goal and
why you want it. Unfortunately, this important first step is often overlooked
or dismissed. Keep in mind always that gaining weight and muscle is not just
about eating and training the right way, it is also about applying the
knowledge consistently.</span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Self-discipline
and will power can take you to your goal by helping you to overcome
temptations, pitfalls, and deeply rooted bad habits. Clear goal help you to
keep focus and a powerful set of reasons help you to keep on track.</span></span></div>
<div class="MsoNormal">
<br /></div>
<a name='more'></a><br />
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Before
setting any goal, you need to examine if it is realistic and achievable. One to
two pounds a week is a realistic weight gain with a proportion of it coming
from fat. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Weight can
be gained quickly and easily. Just by eating high-calorie and high-fat foods,
weight gain can be achieved. However, you should limit the amount of fat you
consume to gain muscle as well as to improve or maintain overall health.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You need to
be specific, measurable, attainable, relevant, time-sensitive (SMART) to your
goal. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Specific</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">General
goals such as “I want to gain some muscles” are always less effective than “I will
gain lean muscle, improve my energy levels, and reduce the amount of body fat.” </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Measurable</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">A goal like
“I want to gain weight” is less effective than “I want to gain seven pounds of
lean muscle.”</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Attainable</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You should
be realistic in your goal. The realistic gain in bodyweight is one to two
pounds per week. Assume that approximately half of this weight gain will be in
the form of lean mass.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Relevant </span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You should
have a goal that does not rely on other people or outside influences to attain
it. In other words, your goal should only be about you and rely only on you. It
is less effective if you say “I will gain more muscles than my friend Vin over
the next 10 weeks.”</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Time-Sensitive</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Set a date
as to when you will achieve your goal. For instance “I will gain 8 pounds by
September 1.” If this is the case, you may need 9-13 weeks to attain you goal. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">How many
times you heard or read the phrase “diets do not work, it has to be a way of
life”? Yes, this is correct but most people interpret the phrase as “start
eating right now, and maintain it until the end of your life.” This concept is
very demoralizing and most people can’t stick to this kind of mindset, as a
result they give up. </span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">But if you
know that your goal is not forever, you can get the willpower to achieve it.
For instance, you are training for a marathon. Your end-goal in mind is the
date of the race. If the training becomes tougher to you, or you skip a
session, you can still have a willpower to go for the training because you know
that it is not forever. This is the reason many people who decided to join in a
marathon attain their goal despite difficulties. Once you achieve a goal, you
are more incline and motivated to keep going. By this time, you are ready to
set a new goal and then another and another until suddenly you will realize
that it has become your way of life.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-30753122912638849902013-01-10T14:08:00.001+08:002013-01-18T12:48:28.502+08:002013-01-18T12:48:28.502+08:00Meal Planning Tips<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-MAGAkJrlG0Y/UPjSdci5akI/AAAAAAAAAK4/k4OwdychG1o/s1600/meal+planning.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-MAGAkJrlG0Y/UPjSdci5akI/AAAAAAAAAK4/k4OwdychG1o/s1600/meal+planning.PNG" height="207" width="320" /></a></div>
<span style="font-size: large;"><span lang="EN-US">Meal planning for your diet may be a little
difficult and tiring but if you follow the tips below, you can plan your meal
easier.</span></span><br />
<span style="font-size: large;"><span lang="EN-US"> </span></span>
<br />
<div class="MsoListParagraphCxSpFirst" style="margin-left: 20.25pt; text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><span lang="EN-US">Double
your recipe if you have limited time cooking. Instead of preparing one roasted
chicken, make it two. You can serve one roasted chicken for dinner and save the
other one for salads, sandwiches, and soups throughout the week. If you like
baked sweet potatoes for dinner, prepare 4 instead of 2. The leftovers are
ideal for quick snack. </span></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 20.25pt; text-indent: -0.25in;">
<br /></div>
<a name='more'></a><br />
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 20.25pt; text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><span lang="EN-US">Prepare
foods each weekend for your quick snacks at the office. Gather everything that
you like such as soup, yogurts, cheese sticks, nuts, fruits and put them on the
fridge together until Monday morning. Put them in your lunch bag. This
technique allows you to have a handy snack and enables you to stick to your
diet even if you forget your lunch.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 20.25pt; text-indent: -0.25in;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 20.25pt; text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><span lang="EN-US">If
you have very busy schedule and nearly no time for lunch, take your blender
with you together with your favorite protein powder, almond milk or milk, and
fruits. This way, you can always prepare a smoothie.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 20.25pt; text-indent: -0.25in;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 20.25pt; text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><span lang="EN-US">Treat
yourself a few new foods each week. Varying your diet does not only keeps it
interesting but also ensures you are getting a wide variety of nutrients.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 20.25pt; text-indent: -0.25in;">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 20.25pt; text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><span lang="EN-US">Always
be ready for the cooking challenges. Dieting is not easy when you are the only
one doing it in your family. But you do not have to worry. Just modify your
portion of a meal. For example, your children love to have barbecued chicken
breasts, just have yours roasted without sauce. If your spouse is preparing
pork chops, green beans, salad, and sweet potatoes, do not eat the chops and
load up on the vegetables and put a slice of turkey in your plate. By applying
this technique, you and your family can avoid cooking two separate meals. It
helps you not to feel frustrated and isolated as well as it saves time and
energy.</span></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 20.25pt; text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US"><br /></span></span></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-64232885353365687522013-01-10T05:10:00.000+08:002013-01-18T17:21:57.047+08:002013-01-18T17:21:57.047+08:00Oatmeal for Breakfast<!--[if gte mso 9]><xml>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-4Of07-Gp_8w/UPkUHAFKcNI/AAAAAAAAAMc/PC1K7x3mf7U/s1600/oatmeal.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-4Of07-Gp_8w/UPkUHAFKcNI/AAAAAAAAAMc/PC1K7x3mf7U/s1600/oatmeal.PNG" height="229" width="320" /></a></div>
<span style="font-size: large;"><span lang="EN-US">This recipe is a good choice for a healthy
breakfast.</span></span><br />
<span style="font-size: large;"><span lang="EN-US"> </span></span>
<br />
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><b><span lang="EN-US">Ingredients</span></b></span></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<br /></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><span lang="EN-US">1 tablespoon sliced almonds</span></span></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><span lang="EN-US">1 tablespoon honey</span></span></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><span lang="EN-US">1 tablespoon lemon juice</span></span></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><span lang="EN-US">1 cup steel cut oats</span></span></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><span lang="EN-US">1/4 cup dried cranberries</span></span></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><span lang="EN-US">1/4 teaspoon cinnamon</span></span></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><span lang="EN-US">1/4 cup almond milk</span></span></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><span lang="EN-US">1/8 teaspoon powdered ginger</span></span></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><span lang="EN-US">1/8 teaspoon ground cardamom</span></span></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><span lang="EN-US">Pinch of salt</span></span></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<br />
<a name='more'></a><br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Procedure</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">In a bowl,
put the oats and lemon juice and cover with water. Let soak overnight. Drain
and rinse in a sieve with cold water. Put oats, salt raisins, spices, and 2
cups water in a 1-quart microwave safe bowl. Microwave (uncovered) for six
minutes at half power. Add almond milk and honey to serve. Enjoy your delicious
and healthy breakfast.</span></span></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<br /></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-75667458618948934932013-01-06T21:07:00.001+08:002013-01-18T17:25:26.261+08:002013-01-18T17:25:26.261+08:00Look Better Than Ever By Only Working Out Less<!--[if gte mso 9]><xml>
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<style>
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table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
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<![endif]-->
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-dU-iS4Cnm5k/UPkU6SyG8cI/AAAAAAAAAMo/-itDahF8VSQ/s1600/sexy+body+18.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-dU-iS4Cnm5k/UPkU6SyG8cI/AAAAAAAAAMo/-itDahF8VSQ/s1600/sexy+body+18.PNG" height="173" width="320" /></a></div>
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US;"></span></b><span style="font-size: large;"><span lang="EN-US">Losing
weight, particularly losing belly fat requires regular exercise. Both
resistance/strength training and cardio exercise play integral part of losing
weight/belly fat. Regular exercise
allows you to burn calories and speeds up your metabolism. Moreover, it also
helps your body to utilize glucose and regulate insulin as well as it reshapes your
body.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You should
have a workout program that fits to your preferences. Here, I am going to give
you a workout program that can be done by anyone at any fitness level and only
requires few and inexpensive equipment. This workout program only needs thirty
minutes per day.</span></span></div>
<div class="MsoNormal">
<br /></div>
<a name='more'></a><br />
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Interval Training 101</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Interval
training involves alternating of moderate work with more intense work. Interval
training can be applied to virtually any cardio exercise such as dancing,
biking, swimming, running, or walking. When you prefer walking and running, the
intensity can be increased by changing the terrain or increasing the speed. As
for swimming, you can perform the crawl for your moderate periods and the
butterfly for your intense periods or just increase your speed. Now you have
the idea.</span></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You can apply
strength straining or resistance training to interval training very easily.
Just alternate a strength training move with one minute of cardio exercise. For
instance, biceps curls can be incorporated with running on the treadmill,
jumping jacks, jumping rope or even dancing.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">The
following are guidelines for you to remember about interval training:</span></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 20.25pt; text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US">1.<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span lang="EN-US">Do not skip warm up exercises for
two minutes, whether you are about to perform strength or cardio training.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 20.25pt; text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US">2.<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span lang="EN-US">Always do stretching or cool down
exercises for two minutes.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 20.25pt; text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US">3.<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span lang="EN-US">Always start and end with a
moderately paced segment.</span></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 20.25pt; text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US">4.<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span lang="EN-US">Moderately paced segments should be
longer than intense segments. You can adjust the length of each period
according to your fitness level but it should still have to be a 2:1 ratio. Moderate
segment should be twice as long as the intense segment. For instance, you walk
for four minutes at moderate pace, you should walk uphill or at a faster pace
for two minutes.</span></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><b><span lang="EN-US">Workout Program Basics</span></b></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><span lang="EN-US">You only need to work out for thirty minutes
each day, six days a week. The following is a suggested schedule of your work
out but you can divide it in a couple of different ways.</span></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><span lang="EN-US">You can perform the 50/50 Combo Blast for six
days a week. This involves fifteen minutes of cardio and another fifteen
minutes of strength training in one workout. You have to alternate the lower
body and upper body strength training sessions while doing the same cardio
routine each day. To make it easier for you to understand, it will look similar
to this:</span></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 20.25pt; text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><span lang="EN-US">MWF:
50/50 Lower Body Combo</span></span></div>
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<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><span lang="EN-US">TTHS:
50/50 Upper Body Combo</span></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 20.25pt;">
<span style="font-size: large;"><span lang="EN-US">Or you can do something
like this:</span></span></div>
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<br /></div>
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<span style="font-size: large;"><span lang="EN-US">You can do
one cardio workout for three days a week and whole body strength training
workout for three days a week. So, it will look something like this:</span></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 20.25pt; text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><span lang="EN-US">MWF:
30-minute cardio workout</span></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 20.25pt; text-indent: -0.25in;">
<span style="font-size: large;"><span lang="EN-US" style="font-family: Symbol;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><span lang="EN-US">TTHS:
30-minute strength training workout</span></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 20.25pt; text-indent: -0.25in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 2.25pt;">
<span style="font-size: large;"><span lang="EN-US">You can switch one plan to another plan every
month.</span></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 20.25pt; mso-add-space: auto;">
<br /></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-72876857834244205692013-01-06T06:21:00.000+08:002013-01-18T17:28:33.473+08:002013-01-18T17:28:33.473+08:00Super Foods Bring Terrific Impact To Your Health<!--[if gte mso 9]><xml>
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<a href="http://2.bp.blogspot.com/-G0OjxRJX_kc/UPkVmINd6II/AAAAAAAAAM4/7xPjx2hE-yU/s1600/super+foods.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-G0OjxRJX_kc/UPkVmINd6II/AAAAAAAAAM4/7xPjx2hE-yU/s1600/super+foods.PNG" height="270" width="320" /></a></div>
<span style="font-size: large;"><span lang="EN-US">There are a
number of superstars in the nutritional world and they are known as super
foods. Many foods were recently discovered as more nutritious than previously
thought and they include berries, soybeans and soy products, acai, and many
others. They are all winners when it comes to their nutritional value but no
single food that able to supply everything you need. You need a variety of
combinations of these winners to see great positive results of how you look and
feel. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">The
following list of super foods are easily found in your local store.
Additionally, they are very affordable and most people like them. Include the
following foods on your grocery list and eat one of them daily to give extra
boost to your immune system.</span></span></div>
<div class="MsoNormal">
<br /></div>
<a name='more'></a><br />
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Berries</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Berries are
rich in vitamin C and most of B-vitamins. They are loaded with antioxidants and
phytonutrients. The darker the color, the more nutrients they can supply to
you. Among the excellent choices are cranberries, black raspberries,
blackberries, and blueberries.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Salmon</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Salmon is
one of the best fish choices loaded with Omega-3 fatty acids. If you do not
like the taste of salmon or if you are in a tighter budget, you can go for
sardines, tuna, cod, mackerel, and other cold water fishes which are equally
good but more affordable choices.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Nuts</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Nuts are
getting bad reputation these days because many people do not have knowledge on
the difference between unhealthy fats and healthy fats. Another contributing
factor why nuts seem to get a bad rap is that many people tend to indulge in
the kind of nuts that are not good for health such as cashews and macadamias. Nuts
provide good fats for the heart, protein, insoluble fiber, and antioxidants.
Walnuts and almonds are healthy nuts as long as not taken with salt or honey.
Raw is best but roasted is also fine. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Kiwi</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Kiwi is
very nutritional food and at the same time very affordable. It is tasty and
loaded with vitamin C and fiber, and have few calories.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Sweet Potatoes</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">These
delicious veggies are cheap and rich in protein, fiber, vitamin C, and
antioxidants. Eat them roasted or baked with small amount of olive oil, salt,
and pepper. These are excellent substitute to butter and white baked potato.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US"> Adding these five super foods to your daily
diet will give you great positive impact to your health, energy level, and
eating lifestyle<span style="font-size: large;">.</span></span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US"><span style="font-size: large;"> </span> </span></span></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-29256786370327574922013-01-06T01:54:00.001+08:002013-01-14T00:51:23.205+08:002013-01-14T00:51:23.205+08:00Healthy Living: Suggested Foods for Weight Loss and Belly Fat Loss<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-cTZwHakaeFo/UOhopMmcYzI/AAAAAAAAAFE/7LfENNQMmE0/s1600/sexy+body+11.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-cTZwHakaeFo/UOhopMmcYzI/AAAAAAAAAFE/7LfENNQMmE0/s1600/sexy+body+11.PNG" height="320" width="287" /></a></div>
<span style="font-size: large;"><span lang="EN-US">The
following is an overview of what you should be eating and how often.</span></span><br />
<br />
<br />
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Meat and Poultry</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">It is fine
to eat the breast part of chicken or turkey as often as you like. You can make
sandwiches or salads with these meats but it is advised to use leftover home
cooked poultry rather than packaged or deli counter meats because the latter
contain too much sodium, nitrates, and preservatives. It is also just fine to
eat lean cuts of beef steak or beef roast but not every day; only once a week.</span></span></div>
<div class="MsoNormal">
<br /></div>
<a name='more'></a><br />
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Fish and Seafood</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">It is
healthy to eat fish or seafood as much as you like, provided that it is not
covered in a cream sauce, fried, or breaded. It should be boiled, baked,
broiled, steamed, or sautéed with little olive or canola oil. Go for oily, cold
water fish if you want a seafood that is very rich in Omega-3 fats. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Dairy Products</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Not all
dairy products are good for your health or weight loss plan. You should only
take skim or reduced fat milk, low-fat or non-fat mozzarella and cottage
cheese, and Greek yogurt. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Do not
consider milk as your beverage. Only use milk for cooking, cereal, or coffee.
However, if you really can’t live without milk in a day, just go for it but
only one glass a day. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Stay away
from butter and its substitutes.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Fruits and Vegetables</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">It is okay
to consume any fruits as often as you want. Fresh is best but frozen fruits are
welcome as long as they do not have syrup or added sugar. Fruits can also be
added to smoothies and other treats. If you want to eat a fruit during snack time,
it is good to partner it with protein to minimize the effect on blood sugar. For
instance, grapes are best with a stick of mozzarella or a boiled egg. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Vegetables
are good for losing weight and losing belly fat but you should stay away from
white potatoes and corn. They are both high in starch, therefore, they are
quickly converted to sugar. While eating vegetables in raw is the best,
stir-frying, sautéing, baking, roasting, steaming them are just also fine. Similar
to fruits, fresh veggies are best but frozen vegetables are also acceptable as
long as they do not have added butter sauce or cheese sauce.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Fruits and
vegetables in can are not suggested because they have fewer vitamins and
minerals, less fiber, and rich in sugar and additives.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Grains</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You can get
a lot of fibers in grains but most of them are quickly converted to sugar.
Additionally, grains are also one of the easiest foods to overeat. In this
connection, you should only consume two servings per day of grains and only
limited to whole grain oats, barley, quinoa, brown rice, whole grain breads and
cereals, and whole-wheat. It is suggested by experts and nutritionists that in
selecting grains to eat, go for the most filling choice. A bowl of mixed-grain
hot cereal will fill you more than a slice of whole grain toast.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Nuts, Seeds and Oils</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You should
choose the right nuts and seeds. Walnuts and almonds are good source of healthy
fats and fiber. They should be eaten either raw or roasted without sugar or
salt. You may also try sugar-free or trans-fat-free almond butter or sesame butter.
Other good sources of healthy fats and fiber are poppy seeds, sesame seeds,
pumpkin, and avocadoes, as well as olive oil and canola oil.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Condiments and Sweet Treats</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">It is fine
to have sugar-free and unhealthy fat-free condiments. Minimize the use of
ketchup, mayonnaise, and miracle whip. You should only have one scoop of sorbet
without added sugar, one non-fat pudding cup, or one piece of dark chocolate
(similar to the size of a dental floss box) in a day. You should stay away from
artificial sweeteners.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US">Beverages</span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You should
only take water, coffee, green tea, and black tea in your diet. If you really
like to sweeten your coffee and tea, you should limit your sugar intake in the
rest of your diet. Black coffee is best but if you like coffee with milk, it is
just fine. Just make sure not to add artificial and flavored creamers to your
coffee. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You should
drink at least 64 ounces of pure water daily and more if you are very active
with your outdoor lifestyle. Juices and flavored water are not necessary in your
diet to lose weight or lose belly fat because they only contain very little or
no fiber. Sodas bring no good to your diet. Just save them for your weekly cheat
if you really can’t live without them. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">You may also
include unsweetened protein powder, honey, agave nectar, and herbs to your diet
plan.</span></span></div>
<div class="MsoNormal">
<br /></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-77782010775359561312013-01-05T23:29:00.000+08:002013-01-18T17:29:54.918+08:002013-01-18T17:29:54.918+08:00Breakfast Ideas: Fast and Easy To Prepare Frittata<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-0-5lpCm9Db0/UPkV9GFIcxI/AAAAAAAAANA/URkgNOtLUsE/s1600/breakfast.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-0-5lpCm9Db0/UPkV9GFIcxI/AAAAAAAAANA/URkgNOtLUsE/s1600/breakfast.PNG" height="181" width="320" /></a></div>
<span style="font-size: large;"><span lang="EN-US">This recipe
is very nutritious and best for breakfast.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Ingredients</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">4 eggs</span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">1/4 cup
chopped fresh parsley</span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">1/4 cup
chopped green pepper</span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">1/2 cup
chopped onion</span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">1
tablespoon extra virgin olive oil</span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Salt and
pepper to taste</span></span></div>
<div class="MsoNormal">
<br /></div>
<a name='more'></a><br />
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Procedure</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Oil a pie
pan that is suitable for microwave. Add onion and green pepper. Cover the pan
and microwave it on high for 1 minute. Lightly beat the eggs and stir into
onions and peppers. Add salt and pepper to taste and sprinkle with parsley.
Cover and microwave for 1 to 2 minutes until a knife inserted in the middle
comes out clean. Wait for 3 minutes before cutting into serving pieces. Enjoy
your nutritious breakfast.</span></span></div>
<div class="MsoNormal">
<br /></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-14991151731896127812013-01-03T02:15:00.000+08:002013-01-18T17:31:40.855+08:002013-01-18T17:31:40.855+08:00Healthy Recipes: Breakfast Ideas<br />
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-7_GD5hvkXdk/UPkWUUGIe7I/AAAAAAAAANI/yh6B2IhRCxc/s1600/breakfast+1.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-7_GD5hvkXdk/UPkWUUGIe7I/AAAAAAAAANI/yh6B2IhRCxc/s1600/breakfast+1.PNG" height="180" width="320" /></a></div>
<span style="font-size: large;">Easy to
prepare fruit compote, egg muffins, and hot rice. These are healthy and good
choices for breakfast.</span></div>
<div class="MsoNormal">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><u><span lang="EN-US">Coldest Season Fruit Compote </span></u></b><span lang="EN-US"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<b><u><span lang="EN-US"><span style="font-size: large;"><br /></span></span></u></b></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Ingredients<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/2 teaspoon
allspice<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/2 teaspoon
cinnamon<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1
tablespoon lemon juice<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 1/2 cups
apple juice (chop, put in blender and strain)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">12 dried
apricots<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/2 cup
dried blueberries<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/2 cup
dried cherries<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"></span></span></div>
<a name='more'></a><span style="font-size: large;"><br /></span>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Procedure<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Put all
ingredients in a saucepan and boil in a medium heat. Remove from heat, let it
cool, store in covered container, and put it in refrigerator. Serve warm with
granola or oatmeal. Enjoy.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<b><u><span lang="EN-US"><span style="font-size: large;">Egg Muffins<o:p></o:p></span></span></u></b></div>
<div class="MsoNormal">
<b><u><span lang="EN-US"><span style="font-size: large;"><br /></span></span></u></b></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">2 whole
grain English muffins, toasted<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 teaspoon
extra virgin olive oil<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/4 teaspoon
cayenne pepper<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/2 teaspoon
sea salt<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/4 cup
thin sliced sweet red pepper <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">2 green
onions, sliced thin<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">3 eggs<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Procedure<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Whisk
pepper, salt, and eggs. Cook in olive
oil under medium heat. Stir in the red pepper and the onions before eggs are
set. Serve on muffins. Enjoy.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><u><span lang="EN-US">Hot Breakfast Rice</span></u></b><span lang="EN-US"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<b><u><span lang="EN-US"><span style="font-size: large;"><br /></span></span></u></b></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 teaspoon
honey<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/2 cup
low-fat milk<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Pinch of
salt<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/4 cup
dried cherries or blueberries<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1/2 teaspoon
cinnamon<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 cup
cooked brown rice<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">Procedure</span><span lang="EN-US"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<b><span lang="EN-US"><span style="font-size: large;"><br /></span></span></b></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Put all
ingredients in a microwave safe bowl. Cover and microwave it at half power for
a minute or until heated thoroughly. Enjoy.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-63799243143210021922013-01-03T01:09:00.000+08:002013-01-18T17:35:51.108+08:002013-01-18T17:35:51.108+08:00Healthy Smoothie Recipes for Breakfast<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-3MiGlCIFdWI/UPkXVrZW7SI/AAAAAAAAANU/kNCG_RrzQiE/s1600/smoothie+ingredients.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-3MiGlCIFdWI/UPkXVrZW7SI/AAAAAAAAANU/kNCG_RrzQiE/s1600/smoothie+ingredients.PNG" height="172" width="320" /></a></div>
<span style="font-size: large;">Start your
day right with one of these smoothie recipes.</span><br />
<div class="MsoNormal">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><b><u><span lang="EN-US">Protein Smoothie</span></u></b><u><span lang="EN-US"><o:p></o:p></span></u></span><br />
<span style="font-size: large;"><b><u><span lang="EN-US"><br /></span></u></b></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Ingredients<o:p></o:p></span></span><br />
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">8 oz. water<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 teaspoon
of psyllium husk<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">½ teaspoon
flax seed<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">½ banana<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 scoop
chocolate soy protein powder<o:p></o:p></span></span><br />
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Procedure<o:p></o:p></span></span><br />
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div style="border-bottom: double windowtext 2.25pt; border: none; mso-element: para-border-div; padding: 0in 0in 1.0pt 0in;">
<div class="MsoNormal" style="border: none; mso-border-bottom-alt: double windowtext 2.25pt; mso-padding-alt: 0in 0in 1.0pt 0in; padding: 0in;">
<span lang="EN-US"><span style="font-size: large;">Put all ingredients into blender. Mix until
frothy and enjoy.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="border: none; mso-border-bottom-alt: double windowtext 2.25pt; mso-padding-alt: 0in 0in 1.0pt 0in; padding: 0in;">
<span lang="EN-US"><span style="font-size: large;"></span></span><br />
<a name='more'></a><span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
</div>
<div class="MsoNormal">
<b><u><span lang="EN-US"><span style="font-size: large;">Morning Smoothie<o:p></o:p></span></span></u></b></div>
<div class="MsoNormal">
<b><u><span lang="EN-US"><span style="font-size: large;"><br /></span></span></u></b></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 scoop
vanilla soy protein<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">½ banana<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">½ cup
sliced mango<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">½ cup
pineapple juice<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">½ cup
orange juice<o:p></o:p></span></span><br />
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Procedure<o:p></o:p></span></span><br />
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div style="border-bottom: double windowtext 2.25pt; border: none; mso-element: para-border-div; padding: 0in 0in 1.0pt 0in;">
<div class="MsoNormal" style="border: none; mso-border-bottom-alt: double windowtext 2.25pt; mso-padding-alt: 0in 0in 1.0pt 0in; padding: 0in;">
<span lang="EN-US"><span style="font-size: large;">Place all ingredients into blender. Mix until
frothy. Enjoy.<o:p></o:p></span></span><br />
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
</div>
<div class="MsoNormal">
<span style="font-size: large;"><b><u><span lang="EN-US">Green Smoothie</span></u></b><span lang="EN-US"><o:p></o:p></span></span><br />
<span style="font-size: large;"><b><u><span lang="EN-US"><br /></span></u></b></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">½ cup cold
water<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">½ cup plain
Greek yogurt<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 stalk
celery (sliced)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">½ cup
parsley<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">½ lemon
juice<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">1 cucumber
(peeled and sliced)<o:p></o:p></span></span><br />
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Procedure<o:p></o:p></span></span><br />
<span lang="EN-US"><span style="font-size: large;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-size: large;">Place all
ingredients into blender. Mix until frothy. Enjoy.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-71502455852927900442013-01-02T17:46:00.001+08:002013-01-18T17:37:54.016+08:002013-01-18T17:37:54.016+08:00Nutritious and Delicious Fruit Salad Recipe<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
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<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
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<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
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<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="31" QFormat="true"
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<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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mso-para-margin-left:0in;
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<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-gBK2NWxO4yU/UPkX5O3BUnI/AAAAAAAAANk/GlAs_8Ho2Eo/s1600/fruit+salad.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-gBK2NWxO4yU/UPkX5O3BUnI/AAAAAAAAANk/GlAs_8Ho2Eo/s1600/fruit+salad.PNG" height="232" width="320" /></a></div>
<span style="font-size: large;"><b><span lang="EN-US">Nutritious and Delicious Fruit Salad Recipe</span></b></span></div>
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<span lang="EN-US" style="font-size: large;">This recipe
is perfect for your healthy breakfast.</span></div>
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<span style="font-size: large;"><b><span lang="EN-US">What you need:</span></b></span></div>
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<span lang="EN-US" style="font-size: large;">1 cup of
washed and seedless grapes</span></div>
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<span lang="EN-US" style="font-size: large;">1 pint of
washed and sorted blueberries</span></div>
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<span lang="EN-US" style="font-size: large;">2 peeled
and sliced kiwi fruits (cut in half) </span></div>
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<span lang="EN-US" style="font-size: large;">1 cup of
pineapple chunks (fresh)</span></div>
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<span lang="EN-US" style="font-size: large;">1
cantaloupe (sliced, peeled and cut in 1 inch pieces)</span></div>
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<span style="font-size: large;"><b><span lang="EN-US">Easy Procedure</span></b></span></div>
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<span lang="EN-US" style="font-size: large;">Mix all
fruits in a large bowl and store in a covered plastic container in refrigerator.
You may serve the fruit salad with Greek yogurt or cottage cheese if you want.</span></div>
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<span lang="EN-US" style="font-size: large;">Enjoy your
healthy breakfast recipe.</span></div>
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Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-28914286378690133782013-01-01T21:57:00.001+08:002013-02-02T17:46:31.583+08:002013-02-02T17:46:31.583+08:00Weight Loss Tips: Cheat the Right Way<br />
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<a href="http://3.bp.blogspot.com/-Me3hWxuNtQQ/UOLqlwyRx0I/AAAAAAAAAE0/HNkfCRAZDOA/s1600/sexy+body+10.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Me3hWxuNtQQ/UOLqlwyRx0I/AAAAAAAAAE0/HNkfCRAZDOA/s1600/sexy+body+10.PNG" height="320" width="210" /></a></div>
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<b><span lang="EN-US"><span style="font-size: large;">Cheat Right<o:p></o:p></span></span></b></div>
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<b><span lang="EN-US"><span style="font-size: large;"><br /></span></span></b></div>
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<span lang="EN-US"><span style="font-size: large;">In my
previous article, few limitations and rules for a healthy eating plan are
mentioned. Now it is time to introduce you how to cheat in a proper way.<o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: large;">You may eat
something that you are missing or craving once a week. If you love pizza, you
are welcome to have it or if you are longing for milkshake, get one.<o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: large;">However,
you should only have a slice or two of the whole pizza. It is better if you can
have a thin crust vegetable pizza but if you really love Hawaiian with a lot of
cheese, then you are welcome to have it.
You can have any kind of pizzas but be sure to only have one slice or
two slices. <o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: large;">If you love
to eat many unhealthy foods, just only pick one and have the others for the
next week.<o:p></o:p></span></span></div>
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<span style="font-size: large;"><b><span lang="EN-US">Guidelines</span></b><span lang="EN-US"><o:p></o:p></span></span></div>
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<b><span lang="EN-US"><span style="font-size: large;"><br /></span></span></b></div>
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<span lang="EN-US"><span style="font-size: large;">Aside from
one cheat, once a week rule and caution about portions, you need to follow some
more guidelines to cheat the right way.<o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: large;">If you are
longing for several foods that are not included in your healthy diet plan, go
for the one that is either the highest in protein or the healthiest. Choose
desired food that is less in sugar or without sugar. Make the most out of your
weekly cheat by choosing foods you really love. If you are looking forward to
eat gourmet ice cream for your weekly cheat, do not just go for the food that
you find along the way such as in the party.<o:p></o:p></span></span></div>
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<span style="font-size: large;"><b><span lang="EN-US">Why You Need to Plan a Controlled, Weekly
Cheat?</span></b><span lang="EN-US"><o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: large;">Knowing
that you have to eat your desired food once every week, it makes easier for you
to go without those unhealthy foods that you love. Eliminating your unhealthy
favorite foods in your life is quite frustrating, which may lead to resentment
and out-of-control cheating. Weekly cheat will not waste all your hard work in
losing weight if done right.</span><o:p></o:p></span><br />
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Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com0tag:blogger.com,1999:blog-5586239303161834683.post-24660742737338593722013-01-01T08:40:00.002+08:002013-02-02T17:49:24.274+08:002013-02-02T17:49:24.274+08:00Weight Loss Tips: Load Up Your Plate and Understand Your Hunger<br />
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<span style="font-size: large;"><b><span lang="EN-US">Weigh Less While Eating More</span></b><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><b><span lang="EN-US"><br /></span></b></span></div>
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<span lang="EN-US"><span style="font-size: large;">It is
necessary to have an eating plan that lets you eat as much of the right
foods as you want, as often as possible. This is to prevent hunger and cravings
while giving you high energy and steady blood sugar level. This is also to make
you happier and more willing to stay with the weight loss program. However, you
should follow some guidelines:<o:p></o:p></span></span></div>
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<span style="font-size: large;"><b><span lang="EN-US">Loading Up Your Plate Is Not What Eating as
Much as You Want Mean</span></b><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><b><span lang="EN-US"><br /></span></b></span></div>
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<span lang="EN-US"><span style="font-size: large;">You need to
use your common sense how much to eat at once. If you have a baked sweet
potato, a salad, and chicken breast for dinner, you should eat slowly and
finish all of them before considering another food. If you still feel hungry
after eating all those foods in your dinner, then that is the time you can have
another breast or some more vegetables. However, you should keep in mind that
your goal is to eat until you get satisfied not until you get stuffed.
Overstuffing your digestive system is a complete opposite in your losing weight
effort. Overstuffing only gives you a sluggish and uncomfortable feeling.<o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: large;">It takes 20
minutes for your body to register the food you are consuming. It is wise to
take at least twenty minutes rest after consuming all your foods in a meal
before considering additional food to eat.<o:p></o:p></span></span></div>
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<span style="font-size: large;"><b><span lang="EN-US">Learn to Understand Your Hunger</span></b><span lang="EN-US"><o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: large;">Your body
will eventually adjust to your healthier diet and your hormones then start to
cooperate with your goal. You will experience less cravings for unhealthy food
especially sweets. You may achieve this within two weeks but in the first few
weeks you can experience hunger. It is fine to eat but if you are unsure what to
eat, try these tips:<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span lang="EN-US">1. </span><!--[endif]--><span lang="EN-US">Drink water. Thirst often
misinterpreted as hunger.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span lang="EN-US">2. </span><!--[endif]--><span lang="EN-US">If your hunger stays after drinking
water, try a vegetable.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span lang="EN-US">3. </span><!--[endif]--><span lang="EN-US">If vegetable does not eliminate your
hunger, try a fruit.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span lang="EN-US">4. </span><!--[endif]--><span lang="EN-US">If you are still hungry, eat
protein.<o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: large;">These tips
can’t be applied for planned snacks and meals. These are only for eating out of
boredom, nervousness, stress, or for the so-called emotional eating.<o:p></o:p></span></span></div>
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<span style="font-size: large;"><b><span lang="EN-US">Limit Beef, Sweet and Grains Consumption</span></b><span lang="EN-US"><o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: large;">Beef should
be limited in your diet because it contains unhealthy fats. Just eat one serving
of steak or roast per week, the leaner cut the better. <o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: large;">Grains
should also be limited because they can easily overeat and quickly converted to
sugar or glucose. Only consume two servings of grains per day.<o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: large;">Sweets
should be taken one per day but not all of them. Only try frozen pops, dark
chocolate, sorbet, and nonfat pudding. It is best to eat them when you can
focus on how good they taste rather than eating them in a rush or mindlessly.<o:p></o:p></span></span></div>
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Jose Pepito Alpuertohttps://plus.google.com/105610653830056455221noreply@blogger.com1