Mystic Toad Press Blog

One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised.

The simple answer is, you have work beyond failure and experience a higher level of training intensity than before. This also ensures that workouts remain challenging and continue to engender progress over time thus reducing the likelihood of regression.

But how do you go about intensifying your training? Fortunately there is a tried and tested path to follow as outlined below:

1. Increase resistance - increasing the weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point of failure thus maintaining the muscle building process. Aim to increase the weight when you reach six to eight reps and failure does not occur.

2. Change the exercise - to achieve maximal gains all muscle fibers in a body part must be trained. Changing the angle (e.g to incline bench press) or introducing a new exercise will stimulate growth.

3. Reduce rest intervals - giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.

4. Pre-exhaustion - when an exercise involves two or more muscles the weakest will prevent you from working the primary muscle to failure. The answer is to first isolate and tire the primary muscle before immediately moving to another exercise that works the set of muscles to failure.

5. Introduce supersets - this involves performing two exercises for the same muscle group without a rest interval. This means you have to utilize different muscle fibers which stimulate greater growth.

6. Use partial reps - at the point of failure you will not be able to complete the full range of movement for a given exercise. Completing a partial rep that uses only a segment of the lift will still work your muscles beyond the point of failure. This technique is especially useful to advanced bodybuilders as it allows them to increase intensity without adding extra routines that could cause overtraining.

7. Use isometric contractions - this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle.

8. Employ forced reps - this involves completing one or more final reps after the point of failure has been reached. You will need the assistance of an experienced helper to attempt this.

Once you have added these techniques to your training regimen you’ll know you’ve done your best to maximize muscle growth.

Rick Mitchell has written numerous articles aimed at helping athletes, from beginners to advanced, understand how to build muscle and increase strength. He has also developed several supporting web resources including Muscle Building Tips

More and more women are seeking natural alternative treatments for symptoms of menopause, for a variety of reasons. Perhaps the most compelling reason for many is the association between conventional hormone replacement therapy and a number of serious health risks, including an increased risk of breast cancer and blood clots, although the link has by no means been proven, and the issue is currently the subject of serious debate among women’s health experts. Many women have experienced unpleasant side effects resulting from conventional HRT, including nausea, headaches and vaginal bleeding. Many women simply feel apprehensive at the thought of taking drugs which have been manufactured synthetically.

The whole notion of returning to old fashioned herbal treatments and folk remedies has a certain comforting, romantic appeal. Some of the herbal medicines which are being rediscovered have been used to treat a range of ailments for literally thousands of years. There is a commonly held belief that medicines derived from natural sources are necessarily free from the risk of negative side effects, harmful interactions and allergic reactions. This is simply not true. Whatever kind of medication you choose to take, it’s essential that you fully understand how it works, what dosage level is appropriate for you, and what objective research has been done on its effectiveness and its potential hazards. Your doctor is the best person to provide you with professional, individual advice and attention. Information you find online and in women’s health publications is a useful supplement to your doctor’s advice, and it’s wise to read as widely as you can to get an overall picture of the issues. Your health is the most important thing you have, and while you are free to make your own choices about treating menopause symptoms, it’s vital that you make these choices with your eyes open.

Most experts believe that all of the common symptoms of menopause are caused by the dramatic decline and fluctuations in the body’s levels of estrogen and to some extent progesterone, and the imbalance between them. Approaches to alleviating symptoms generally focus around restoring these hormone levels. Natural treatments are typically made from extracts of plants containing substances which are very similar to the estrogen and/or progesterone produced by the ovaries. The effectiveness of these treatments relies on the assumption that these phytoestrogens and plant progesterones have a similar effect in the body to the body’s own natural hormones. Some herbal treatments work by stimulating glands to produce natural hormones more effectively, rather than restoring the hormones artificially.

Another approach is to treat each symptom individually. There is a range of natural treatments which focus specifically on alleviating common symptoms such as hot flashes, depression, libido problems, vaginal dryness and fatigue.

Estrogen treatments.

Soy

By far the richest source of phytoestrogens (sometimes called “isoflavones”) is soybeans, and foods made from soy extracts. Soy can be consumed in the form of tofu, soy cheese, meat substitute products such as soy burgers, breads and muffins made with soy flour, and soy drinks, sometimes known as “soy milk”. Some studies have shown that consuming soy beverages or breads made with soy flour twice daily can reduce the severity or the number of hot flashes, but results have been inconclusive and inconsistent. Soy powders and pills contain much higher levels of phytoestrogens than soy foods, and may have a more significant effect in alleviating menopause symptoms than soy foods, but little is known about the potential hazards. Consuming soy extracts and soy foods may have a range of other health benefits, including reducing the risk of osteoporosis, cancer and heart disease, and lowering cholesterol. Some studies suggest that phytoestrogens may actually help to reduce the risk of breast cancer by blocking the overproduction of natural estrogen in the body.

Herbs containing phytoestrogens

Red clover has been used in Asia for thousands of years to treat skin conditions, asthma, bronchitis, kidney stones, joint disorders and breast inflammation. It is thought to work by improving circulation and stimulating urine and mucous production, or “purifying the blood”. Red clover has been recently discovered to contain high levels of phytoestrogens, and its usefulness in the treatment of menopause symptoms is being investigated. Some studies have shown the herb to be very effective in reducing hot flashes and improving bone density and strength, while others have been inconclusive.

Dong Quai is an important herb used in Chinese medicine, and has been used to treat PMS, menstrual irregularities and menopause symptoms for thousands of years, although its effectiveness has yet to be clinically verified by Western health practitioners. It is also believed to dilate blood vessels, and is used to treat high blood pressure and circulatory problems.

Black Cohosh

Black cohosh is commonly believed to contain phytoestrogens, although clinical studies to confirm this have been far from conclusive. It is a perennial plant native to North America, and is also known as black snakeroot, bugbane, rattleroot and macrotys. The plant has a long history of usefulness as a medicinal treatment, first by Native American people and more recently by alternative health practitioners, and has been used to treat a range of gynecological ailments including menopause symptoms, infertility, inflammation of the uterus and ovaries, and to induce lactation, bring on menstruation, and alleviate labor pains. It has also been used to treat rheumatism, fever, coughs and colds, hives and backache. Some studies have shown that taking pills made from black cohosh extract is very helpful in providing short term relief from a range of menopause symptoms including hot flashes, depression, mood swings and anxiety. However, little is known about the effects of taking the treatment in the long term, and some negative side effects have been reported, including headaches, stomach and gastric discomfort and weight gain.

Maca

Peruvian Maca root is believed to work by stimulating glands in the body to produce their own estrogen and testosterone. Maca has been cultivated in the Andes region for perhaps thousands of years, and has been used as a treatment to increase energy, enhance libido and increase fertility. Maca root is claimed to provide a range of benefits, including alleviating PMS symptoms, reducing depression and stress, increasing athletic ability and creating a general sense of well being. It is also claimed to be effective in treating a wide range of menopausal symptoms, including mood swings, depression, irritability, anxiety, fatigue, hot flashes, reduced libido, sleep disturbances and breast tenderness. Objective clinical research into the effectiveness and the potential hazards of taking Maca root supplements is very scant.

Progesterone treatments.

An alternative view of the causes of menopause symptoms places more emphasis on the role of progesterone, and the imbalance between progesterone and estrogen. “Estrogen dominance” is a recently identified syndrome, and is believed by a small number of doctors to be the cause of severe PMS and menstrual problems in early adulthood, and a range of severe symptoms as menopause approaches. Advocates of progesterone treatments believe them to be free from the health risks and side effects associated with estrogen based treatments.

Natural progesterone cream

Natural progesterone creams usually contain extracts from Mexican wild yam, which contains a substance which is believed to be similar to the progesterone produced in the body. The creams are applied to the parts of the body where the skin is thinner, such as the breasts, inner thighs, inner forearms or stomach, and are believed to pass through the skin and circulate through the body. Many women have found natural progesterone creams to be very effective in treating menopause symptoms, but there is no evidence to show that the creams lower the risk of breast and uterine cancer, or are free from the risk of side effects as is sometimes claimed.

Chaste tree berry

Chaste tree berry, sometimes known as Chasteberry or Vitex agnus castus has been used since ancient Greek times to treat a range of ailments. It is believed to stimulate the production of progesterone, and has been shown to be very effective in alleviating severe PMS and a range of menopausal symptoms

Lynn Donn is the webmaster for www.menopause-symptoms-perimenopause.com Her website includes helpful articles on perimenopause and menopause symptoms including hot flashes and night sweats. Site offers suggestions on how to ease symptoms of menopause and perimenopause naturally using black cohosh, soy and natural progesterone cream etc.

Want a sure-fire way to help your body rid itself of unsightly body fat, better yet, keep it off for good?

Learn to accelerate your body’s metabolism. One way to do this is by incorporating resistance training (weight-training) into your routine. That’s because the more muscle mass you have, you more body fat you will lose, even at rest!

Your metabolic rate determines how your body utilizes calories throughout the day for energy.

Metabolism is simply the speed in which your body burns through food. It is the conversion of digested nutrients into components for energy or building muscle.

Having an accelerated metabolism means that we will burn more calories often because our body will be utilizing and burning off food more often. One way to accelerate our metabolism is by increasing our amount of lean muscle tissue in the body.

Muscle helps speed up your metabolism. Since muscle is metabolically active tissue, the more you have the more calories you burn. This is why resistance training is so vital to long-term weight loss.

By the way, long term weight loss is really the only safe and effective way to lose weight. Quick weight loss is not long-term weight loss.

When you add lean muscle tissue to your body composition, you increase the amount of calories your body burns and you also increase your metabolic rate. Muscle requires energy to maintain and it gets that energy from burning calories. So building muscle is one of the best long-term weight loss tools you can use.

There are studies that suggest that you only expend about 10% of your daily calories through exercise, the rest is expended through your body’s metabolic functions. So again, the more lean muscle tissue, the more calories your body will burn for energy throughout the day while going about your daily routine.

Now, the quickest and easiest way to build muscle through resistance training is to perform your resistance training with less repetitions and a little more weight.

It would stand to reason that if you could lift 100 pounds 10 times, you could lift more weight than that if you had to do less than 10 times. I incorporate lower reps into my clients workout programs and the results are an increase in lean muscle.

Over time, this increase in lean mass will help accelerate fat-loss by dipping into stored body fat as a source of fuel. Losing body fat, remember, simply comes from expending more calories than you consume.

Also, progressively strive to lift more weight when the weight you are using becomes too easy. If it’s too easy, you will not benefit from it very much.

The combination of resistance training with supportive eating throughout the day will assist your body in adding lean muscle to its frame.

This lean muscle will increase the amount of calories you burn off throughout the day. So to lose fat, hit the weights and build muscle!

Shawn LeBrun is a personal trainer, natural bodybuilder, and everyday average guy. See how he can help you build muscle, lose fat, and get in the best shape of your life.
Shawn Lebrun Fitness

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Hair straighteners are more popular than ever. I use a Sedu hair straightener, most of my friends do and if you still don’t use a hair straightener I certainly recommend using one. But does this high temperature straightening technique safe for our hair? Well, not necessarily. Actually, could be destructive and totally ruin our hair.
Read on to find the best tips for using a hair straightener and maintaining a healthy hair:

1. Check the heat distribution of the hair straightener - Some hair straighteners, mostly those with metal plates, have an uneven temperature among the surface of the plates. You hair could be severely damaged if one end of the plate will have a temperature of 180c and the other of 210c. Sedu hair straightener and other straighteners with ceramic plates usually have an even distribution of the heat.

2. Check the quality of the temperature control function - Hair straighteners with ceramic plates usually heat up and cool down quickly, what gives you a better control. You should also make sure that you can choose from a wide selection of temperatures.

3. A low temperature is not effective- A hair straightener which has a max temperature of about 150c will be less effective - Your hair style may not last through the day.

4. Do not use the hair straightener when you don’t need it - Using the hair straightener on a daily basis may harm your hair. Try giving your hair a day off at least once a week.

5. Use hair oils to protect your hair - An excessive use of the hair straightener may dry your hair out. Use oils to protect your hair.

6. Use Hair straighteners with advanced technologies such as infra red radiation and ionic technology - These technologies protect your hair and can even improve the condition of your hair. Hair straighteners like the Sedu hair straighteners which have both technologies will keep your hair in the best condition.

Hair straighteners are as safe as any other hair style treatment - Use them wisely and carefully and enjoy the feeling of a straight smooth hair.

911 Corp. has executed a research to find the best hair straighteners. The results could be found only on on Sedu hair straightener site . www.911stophairloss.com/Sedu%20hair%20straightener.htm

For years the most prominent public role for Peter Sutherland as chairman of BP PLC was to play host at the company’s yearly meeting. But after a run of oil spills, deadly accidents and an energy-trading scandal at BP, the 60-year-old former rugby player has charged head first into the scrum.

Last year, the Irish politician and banker forced Chief Executive John Browne to publicly pin down his retirement date. After Lord Browne’s shock decision last month to leave a year and a half earlier than planned, Mr. Sutherland must now buff BP’s image and manage the company’s first executive-suite transition in more than a decade.

Despite a persistent rise in oil prices its shares rose just 4.5 per cent in 2006, in comparison with a 36 per cent increase by Exxon Mobil Corp. and 15 per cent at Royal Dutch Shell PLC. Yesterday, the company announced fourth-quarter net income decreased by 22 per cent, in part this can be seen as indicative of lower natural-gas prices and lower production.

BP, in the mean time, faces U.S. criminal probes on three fronts — corrosion and oil spills in Alaska; a a refinery explosion in March 2005 which claimed the lives of 15 in Texas; and its energy-trading practices, with federal officials alleging BP traders manipulated propane markets in 2004. BP refutes this claim and says it is cooperating with investigators on all three inquiries.

Mr. Sutherland’s higher profile also underscores a pattern that goes beyond BP: a transition in the boardroom dynamics at many of Europe’s largest publicly traded companies. The criticism is often leveled that nonexecutive directors leave too much of the decision making to the executives. Now, many companies are moving to shore up their boards with independent and strong directors.

Until an accounting scandal rocked Shell in 2004, Shell’s British holding company had as its chairman a professor of geology. After the scandal, it got in Jorma Ollila, former chief executive officer of Nokia Corp as chairman. Unilever appointed an external chairman last month to cap a restructuring at the Anglo-Dutch consumer-goods giant.

Mr. Sutherland’s mission at BP from the beginning has always been to establish a “robust” and independent board of directors he was quoted as saying in a recent interview. After stints as Ireland’s attorney general and Europe’s competition czar, Peter Sutherland in 1993 was instrumental in taking forward the General Agreement on Tariffs and Trade in Geneva. There, he clinched the Uruguay Round, an important trade agreement that set the foundations for today’s World Trade Organization. For a man who has achieved so much it is difficult to forsee where he will find his next challenge.

Introduction: The majority of role playing games available rely on dice to create a system of random chance. As such, one can never truly predict how things will go. Even an attacker, blaster, or speedster can’t guarantee victory before the foe gets a chance to make a crucial attack. Even an achiever, trickster, or defender can’t assume that a foe will never succeed to score a hit. Eventually, sometimes even often, characters will take hits. If anything in an RPG is guaranteed, it is this simple fact.

How to deal with it? Play a tanker. Tankers are the characters who take the hits and keep on going. They do not fall easily, do not succumb to single blows. All tankers are alike in their ability to take the hits, but in some games, they also heal rapidly over time, making them virtually impossible to wear down through attrition and compounding their incredible stamina with constant recuperation.

In Quests of the Realm, tankers are represented by the endure preference.

Player Tactics: The tanker, like the defender, is primarily a protective specialty. In QoTR, tankers supplement their stamina with some functional options. They can sacrifice their resilience to improve their actions, and can ignore some of the penalties that come from being badly injured (and, indeed, gain bonuses instead!) This isn’t always the case, however, and being able to take a lot doesn’t matter much if you can’t likewise dish it out.

The tanker, thus, is a specialty that helps to maximize other advantages more than granting benefits of its own. Since a tanker doesn’t fall easily, it has more chances to make use of its abilities. When other characters are falling back to get healing, the tanker is still going strong, possibly even stronger than it was in the beginning of the fight.

A tanker should never go for minimal impact. Do whatever you can to pester your enemies so they turn their attention onto you. As with a defender, your value to the party, other specialties aside, is strongly limited if foes elect not to attack you. On the other hand, don’t let the value of your strength defeat itself. Tankers are hard to take downbut not impossible. You want to draw attacks off of your allies, but much as with a user, if you rely too heavily on your ability to resist hard, it will be used up when you need it later.

Although any combination can prove effective, tankers do lend themselves to certain other specialties. A user/tanker, used wisely, is a master of winning through attrition. A blaster/tanker might risk a high chance of burnout, but played with some caution, can devastate the enemy force without fearing being taken down quickly due to the perceived threat of blasters. An enhancer/tanker, able to take the hits and heal, is virtually immortal on the field, while a defender/tanker is not only hard to hit, but also requires more hits to drop (and may be able to lower the damage of those hits it takes, to boot).

GM Tactics: Tankers share many of the same advantages of defenders for villain design. They make great boss opponents, especially if a lot of the players have high-damage characters that would otherwise eradicate a boss in one or two hits. If tankers can gain in effectiveness as they are injured (as in QoTR), the challenge of such a battle increases as the characters get closer to winning, not unlike in some video game RPGs.

Attacker/tanker fodder opponents are a pretty safe bet. Since they are lower level than the party, their ability to take more hits and deal more harm make them credible threats. And, since their tactics are straightforward, the GM can use them without having to worry about complicated strategy. As with defenders, though, tanker fodder can mean a much longer battle. On the flip side, they’re a great choice if the party contains a slightly-too-effective blaster.

Tanker elites can prove effective, especially if combined with more powerful allies. A trickster/achiever boss, for example, with a couple of tanker elites can make for an interesting challenge. All in all, the tanker specialty is among the best choice for villainsit makes them effective without making them unnecessarily devastating, and nicely complements any other specialty they have.

Tankers can take the hits and keep on fighting. They lack powerful offensive abilities of their own, but if they have a halfway decent fighting specialty to back them up, they can win their fights through attrition. Players should value the added survivability of tankers, since a player’s character is naturally subject to more attacksand more successful attacksover the course of a long-running game than any individual villain. However, enemies too can benefit from a tanker’s capabilities, allowing them to actually stay in the fight long enough to cause an effect, even against a group of high-damage characters.

Copyright © 2006 Dustin Schwerman.

Dustin Schwerman has been playing RPGs for over a decade, using an analytical approach to critically evaluate the game systems (and so to create the most powerful characters he could get away with). He used the extensive experience gained doing so to create his own game, Quests of the Realm. QoTR focuses on unlimited character customization, relying on its author’s understanding to detect and counter game-breaking power plays. Though balanced, QoTR still allows players to create highly effective characters and run them through heroic story lines. To contact Dustin, read more of his writings, or learn more about Quests of the Realm, visit his web site, Quellian-dyrae.

The year was 1989. The concept was simple. Build a city from scratch, watch it grow and hope to God that it didn’t end up getting destroyed by fire, storm or just a bunch of riots in the streets. It was simple, straight forward, to the point and started a craze of goal oriented PC games that have been going strong ever since.

The original Sim City was very simple and by today’s standards, very primitive. The graphics were crude two dimensional blocks and the terrain itself was pretty unrealistic. But people had a blast playing it. As you kept building onto your city, which had to be done under certain basic rules, it became harder and harder to keep it from crumbling under your nose. There was a degree of realism to the game. As your city grew and the population grew with it, so did crime, pollution and all the other negative things that went along with a big city.

As was stated above, you did have to follow some basic rules. For starters, you couldn’t have a city without some kind of power plant, whether it be coal or nuclear. Nuclear was very expensive so you pretty much had to start off with a coal plant. You then put up your houses and businesses and had to connect them to the plant with electric lines and to each other with the same.

You were given a certain amount of money to do this. Everything cost money in this game, even the power lines. So you had to be very careful with the way you spent it. Income was derived by the taxes paid to you buy the people who moved into your city after you started to build it. Actually, at first you’re a town. You don’t get to be a city until you reach a certain population, which takes quite some time.

There are other ways you can make money such as putting up a stadium for sporting events. You can also put up a sea port to get income from trade. Airports can also be built. Eventually your city is really hopping. That’s when the fun starts. How?

Well, your roads start to crumble from the weight of all the traffic jams. People begin to complain because of the traffic, crime and pollution. They start to move out if things get too bad. When that happens, your income goes down. There’s not enough money to repair the roads. Funding for your police and fire departments is inadequate. Fires start to break out and there aren’t enough firemen to put them out. Things become a real mess.

As simplistic as Sim City is, it’s also a real challenge. Unfortunately, because of limitations of the game itself, cities can only get so big before the game crashes. Fortunately, Sim City 2000, a 3D version of this game, released in 1993, took care of this problem. Sim City 3000 came out in 1999 and Sim City 4 saw the light of day in 2003.

To this day, many people still get a thrill out of seeing their favorite city crash and burn.

Michael Russell Your Independent guide to PC Games

Morocco was once a French colony and still has close ties to the country, so it is unsurprising that buying property in Morocco and obtaining a Moroccan Mortgage is very similar to the process of buying property in France.

The initial contract is drawn, after a offer is made and accepted on a home. This is a special kind of contract known as a “Compromis de Vente”. Usually you need to pay a deposit of ten percent at this time. A full refund of this deposit is available if the appropriate clauses were drafted into the Compromis de Vente at the time the agreement is signed. An “escape” clause should be essential when you draw up a mortgage contract that includes a conditional purchase.

Obtaining a mortgage in Morocco is a time consuming and difficult process wherein even though a decision in principle may be acquired the mortgage is not granted until the contract is signed. The inclusion of the “escape” clause is essential to the execution of the Compromis de Vente.

Fifteen years is a typical mortgage term. But, you often are able to have this lengthened to 25 years, though the interest rate here will be greater. You can not get an interest only mortgage for the entire duration of a mortgage, though an interest only option is offered for the first six months of a loan For non-residents, the mortgage application process is cumbersome. Bank staffs are often inexperienced. Thus, we advise obtaining professional help in arranging a mortgage in Morocco.

Conveniently, many property developers offer a construction package deal for Moroccan property. However, don’t lose sight of the fact that, while the appointed lawyers and notaries may make things more convenient for you, it is up to you to look out for your own best interests.

We recommend that you appoint a specialist in Moroccan mortgages, either a lawyer or other expert, regardless of the notary. This specialist will be invaluable in helping you navigate the language, local customs, and the general property purchasing process.

Right eating habits and the right natural care can do wonders for your looks and health. Here are some precious natural skin care tips which will make your skin glow round the clock.

1) Wake up your looks: Tossing and turning all night can show on your face the next morning. But you can look rested even when you are not. Try these quick-picker-uppers to wake up your looks.

. Shower ‘up’: Take a shower with an energizing body scrub and a nylon loofah. Let the spray massage tension away. Switch to cool water for the final rinse.

. Wear an energizing fragrance: Try scents with hints of lemon, jasmine, bergamot, lily of the valley, hyacinth, basil, and geranium.

2) For Dark Circles: Grated potatoes can lighten under-eye circles. Potatoes contain an enzyme called catecholase, which is used in cosmetics as a human skin lightener. Put the potatoes in a food processor and stuff the raw mash into a piece of cheese cloth. Apply to the area directly beneath your eye- dont let the potato juice come in contact with the eye itself - and leave for 15 to 20 minutes. Wipe away the starchy residue.

3) Fixing Dark Circles: Other traditional and well known remedy is to place cucumber slices on eyelids while relaxing in hot bath. This will be like pampering yourself to the acme, treating yourself like a queen.

4) Soft Hands: So your hands dont feel soft anymore? Before you go to bed, lavishly apply vaseline and then pop on a pair of cotton gloves. Your hands will be incredibly soft by morning.

5) White nails: To whiten your nails, try these:

. Use a common whitening tooth paste. Try scrubbing your nails with toothpaste, its just as easy as achieving a pearly white smile and will take away any stains and shine up your nails.

. Soak your nails in water with lemon juice or lemon slices. The lemon acts as an astringent and will strip away stains.

Hungry for more? Look out for more such natural skin care tips which can do wonders to your skin at http://www.weightloss-health.com/skin%20care%20treatment%20tips.h tm