5 ways to get a good physique Comments Off on 5 ways to get a good physique 9220

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It’s no secret that looking good is hard work. Some are born with natural good looks and gorgeous body’s while others have to dedicate tons of time and energy to looking as good as they want to be. Getting a good physique isn’t always an open and shut case; even those with natural genes have to put in work from time to time. Getting a good physique isn’t something that happens overnight, it has to be deliberate, and there is a need to adopt a particular lifestyle. Certain changes and adjustments should guide your daily activities.

There are numerous ways to get a good physique; the easiest way is to join a gym and begin a weight lifting training program. In a month or so, you are bound to see changes that should please you. However, sometimes the results of all that hard work are covered up by excess fat, so hitting the gym a few times a week won’t cut it. It’s a vital part, however, not the most important by far. To have a proper aesthetic and balanced physique, one needs to pay attention to all parts of maintaining a healthy lifestyle, not just lifting weights.

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Nutrition

It’s the backbone of the entire enterprise, as important as it is to lift weights to get the glamorous shape you’ve been dying for, you have to eat properly for all that to happen. When dealing with a delicate subject like nutrition, it’s important to establish some ground rules. Different people eat differently; they tend to structure their eating pattern based on their body type. For example, someone looking to cut down a few kilos needs to eat below his required daily caloric intake. This means no side snacks that aren’t fruits – and definitely no candy bars. And most importantly, they need to watch their fatty food intake. While a person on the skinny-side needs to focus on eating more proteins like lean meats and legumes to bulk up in order to grow muscles.

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So it’s a really tricky subject, but regardless of your dietary goals there are certain general rules that must be followed. These rules are:

  1. Stick to whole foods; no snacks or processed foods
  2. Stick to water; no carbonated drinks or sugar-filled juices
  3. Lay off the alcohol; to get an athletic physique you need to lay off counterproductive items like beer. It allows fat to store in  the wrong places. Reducing your alcohol intake should have a significant effect on your overall physical appearance.

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When you’re looking to build an athletically-pleasing body, it’s important to consult with a nutritionist to put you on the right path. We can provide general advice, but a nutritionist can properly instruct your eating pattern, discuss your body goals, and construct a meal plan that is tailor-made to maximize the effects of your lifestyle choices.

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Hitting the gym

Most people assume that hitting the gym entails building up muscle mass through weight lifting exercises and some light cardiovascular exercises.

Some people aren’t up for the whole looking “buff” thing. So there are body weight exercises, if executed with perfect form and consistently, can lead to   minor muscle gains and body definition. Body weight exercises are less effective than weight lifting and, fortunately, that’s not a bad thing. Certain body weight exercises provide muscle tones, carve them out, and get you looking good without necessarily causing massive increases in muscle size. A little cardio and body weight exercises should get you that dream body in no time.

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Sleep more

The average human being needs about 6 hours of sleep daily, but what does that have to do with building a great physique? Insufficient sleep can lead to a decrease in the secretion of growth hormones – which means that your muscles won’t be as big or strong as they should be. A great night’s rest enhances the secretion of the growth hormone, which is something you want when you’re trying to get a toned physique.  A good night’s rest will not only give your body the time it needs to heal, it also will have you feeling fresh every morning – ready to face the day. Less sleep has been known to cause cravings, and a substantial decrease in overall weight loss, which is counterproductive to the whole weight loss program if that’s what you’re aiming for.

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Hydrate

Drinking plenty of water is half the job. For all the gut-wrenching exercises you’ll experience on your fitness journey, your body needs to hydrate regularly. Water controls and regulates the body’s temperature, it aids proper digestion, lubricates the joints, and transports nutrients all over the body. It is arguably the most important substance in the body.

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And that’s why it’s important to drink plenty of it and avoid dehydration. When exercising, the body cannot perform at its full capacity unless it has been stocked up with plenty of water. Hydrating during workout sessions is important. Drinking plenty of water before and after workout sessions can regulate the body’s temperature and give you a strength boost. Sports drinks should be chosen carefully, some of them could end up doing more harm than good. They are usually loaded with calories and sugar.

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Working out with a friend

As clichéd as this might sound, it’s one of the most effective ways to get fit. Getting fit is all about consistency, not giving up, repeating exercises, and changing your lifestyle to accommodate your new goals. All these things may take its toll on the mind and body, without proper guidance it would be almost impossible not to give up. That’s why it’s important to find a friend that will help push you over, through, and around obstacles. Anyone could help you really; it could be a mentor, a friend, or your very own personal trainer. All you need is someone who will keep you going through the good and hard times.

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The Netflix show you need in your life Comments Off on The Netflix show you need in your life 72479

Netflix is definitely the place to go if you are looking for the best of the best. Their shows cover all genres, niches, clichés and so much more – there’s something fun for everyone. Aside from their exclusive Netflix original series’, they also let you stream hundreds of shows from anywhere on up to six devices. The little company that started out as a mail-in DVD rental startup has grown into one of the biggest names in motion production and streaming.

Currently, Netflix has a seemingly never-ending library of top-notch award-winning TV shows. Their series mostly receive positive reviews from their audiences and the fact that all the episodes of a season are usually released all at once makes the fans even love them more. Who doesn’t love a good Netflix “binge?” It really removes the mind-numbing pressure of waiting one whole week for another episode of a series that has twenty-something episodes in a season. While we’re discussing Netflix, it’s also important to mention that they make series’ that are considered “next-generation” and “out of this world,” so it will make what we are attempting to do here extremely difficult, but we have to be tough. 😃

Listed below are some of the best series out there based on popular review and well, our opinion too. Picking one show is tough, so let’s explore some shows that made the final cut for the “one Netflix show that you definitely must see.”

The Umbrella Academy

If you are into superheroes, then the obvious choice of a Netflix original will have to be The Umbrella Academy. Although the series debuted just a few days ago, it has racked up quite the reviews from fans and critics everywhere. The extreme and unexpected turn of events was unprecedented, and don’t get us started on the bad-assery that is number five. The plot revolves around seven individuals all born on the same day through arguably miraculous means. They were, however, unfortunate enough to be adopted by an eccentric billionaire bent on saving the human race. After adopting these kids, the billionaire built a school, The Umbrella Academy to help these kids harness their powers and save the world. Surprisingly, they all quickly disbanded as they hit their late teens and sought out life outside the four walls of The Umbrella Academy, all except number one. They all reunite thirteen years later to scatter their father ashes and they stay around to investigate their father’s death and stop the apocalypse that their long-lost brother five warns them about.

This series features an unexpected ending, a cast that is to die for, and a diverse set of characters.

Stranger Things

The 80s were famous for the wacky theories that floated around everyone’s minds, Stranger Things revisits those theories and the 80s of course, and brings them to life. Join Dustin, Lucas, Mike, Steve, Nancy, and Eleven as they try to rescue Will from the Upside Down all while fighting a monster who can appear out of thin air. The show explores theories of government top-secret researchers and the discovery of alien life. The show takes an old idea and gives it a fresh new outlook. It makes most producers and writers ask questions like: Why haven’t we thought of this? The show also won a ton of awards and has fans binging the old seasons in anticipation of the next season to drop in April.

Narcos

If you love Tom Cruise in American Made then you will love Narcos. It’s the famous Netflix retelling of the rise of the drug trade in Columbia in the 80s. It recounts the life tail of famous kingpins and their battle with law enforcement. It’s filled with everything you’d expect from the legendary Pablo. It’s packed with power plays, money, guns, and of course, drugs.

13 Reasons Why

If we look at the drama section of Netflix there are a ton of great options. From the thriller Ozark to the emotional 13 Reasons Why to the insightful Orange is the New Black. This section is packed with options. If we had to pick one though it’d be 13 Reasons Why. The series offers an insight into the reasons or conditions surrounding the suicide of Anna Baker. She left 13 audio tapes that were to be passed around between people that she deemed relevant in her life and help them understand why she did it. The series is like being on an emotional rollercoaster of suspense and heartbreak, we highly recommend it.

Black Mirror

Black Mirror is one of the earliest and the most satirical Netflix productions, second to Dear White People. This series is a collection of satirical stories exploring the perceived dangers of modern-day technologies. The series is arguably one of the shows that made Netflix the streaming service it is today and it has this multi-faceted nature that allows the mind to wander.

Our top pick, because the fan loves it so much is Stranger Things.

How to ask your boss for a raise Comments Off on How to ask your boss for a raise 71103

In most companies out there today, there are measures that have been put in place to ensure that employees get promotions and, subsequently, a pay increase. But in the rest of the world we aren’t so lucky. For you to get a pay increase you have to get it done the old-fashioned way; asking your boss for a raise. Upon initial thought, most might think it’s a bad idea. Asking for a pay increase does seem suicidal in the employment front, but it doesn’t have to be. Surely not all bosses are like that but regardless of their temperament they might think the idea ridiculous unless it is supported with a long list of requirements to cushion the request.

In this world we live in, there is no way that someone who doesn’t trust you or particularly like you will choose to favor you or give you what you want. It doesn’t just work that way. It’s simply the order of things and as such your boss needs to like you, trust you and your abilities, and think you deserve a raise before he/she will actually give it to you. Asking him or her after all these boxes have been checked is going to be a breeze, a mere formality. Here are a couple of tips that will help convince your boss to say yes when you ask him or her for a raise.

Put in the time

Your boss won’t just sign off on a salary increase if he or she feels like you are not devoted and consistent. Consistency is very important in the workplace. It shows devotion and dedication to a universal goal. When you come to work on time and clock out at the very last minute your boss will see things differently. He or she will begin to think you are a hard worker and you are a step closer to getting a yes when you ask for a raise.

Increase your productivity

Staying late is but one part of the entire equation. You need to not only put in the time, but the work as well. There needs to be a distinguishable difference in the quality of your work. This will convey that you are as dedicated as you are productive. You don’t have to outshine everyone on your team, you just need to make sure that the boss knows that you provide better results than other teammates. This will make you look industrious and dedicated.

Always help everyone you can

This is a very important step in the plan. When you help your fellow workers and employees out constantly it makes you seem like you care. And this acknowledgement will help your crusade. Make sure you don’t leave the very boss you are trying to impress out. You must make it a point to help your boss when he or she needs it. You could help him/her with the financial books or help with his/her kid. Anything to ensure that the boss understands your importance.

Be a problem solver

This is usually the trump card in this endeavor. This is an instance where you come to the aid of the company you work at. There is always bound to be some form of crises sooner or later when you work at an organization. It’s simply a norm at every institution. When these problems arise and they seem like they might be more complicated and challenging than most anticipated, it’s your chance to dig deep and try to solve the problem for everyone. It’s not a do-or-die situation, but getting a raise is all about scoring points with the boss (over time) and the best way to do that is defusing a bomb that threatens the entire workplace.

Getting a raise without getting a foot in with the boss is extremely difficult. Like any reasonable person, they need to make sure that you deserve the extra sum of money that you are requesting. They can’t simply give out raises without being confident in the recipient’s ability. This is where checking all the boxes comes full circle. If you are a great employee that helps when crises strike, you will definitely be on the boss’s list.

Checking all these boxes will ensure that your request is seen as important and placed above everyone else because you have proved that you are an important part of the team and you deserve a raise. After fulfilling some or all tasks on this list asking your boss for a raise could get you a sure yes. However, it’s important to note that fulfilling this long list is not an assurance that your request will go through. There could be extenuating circumstances that could prevent the boss on signing off on your requests. Circumstances like budget cuts or seniority, etc.

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