Muscle Gain Quotes

Some can be more intelligent than others in a structured environment—in fact school has a selection bias as it favors those quicker in such an environment, and like anything competitive, at the expense of performance outside it. Although I was not yet familiar with gyms, my idea of knowledge was as follows. People who build their strength using these modern expensive gym machines can lift extremely large weights, show great numbers and develop impressive-looking muscles, but fail to lift a stone; they get completely hammered in a street fight by someone trained in more disorderly settings. Their strength is extremely domain-specific and their domain doesn't exist outside of ludic—extremely organized—constructs. In fact their strength, as with over-specialized athletes, is the result of a deformity. I thought it was the same with people who were selected for trying to get high grades in a small number of subjects rather than follow their curiosity: try taking them slightly away from what they studied and watch their decomposition, loss of confidence, and denial. (Just like corporate executives are selected for their ability to put up with the boredom of meetings, many of these people were selected for their ability to concentrate on boring material.) I've debated many economists who claim to specialize in risk and probability: when one takes them slightly outside their narrow focus, but within the discipline of probability, they fall apart, with the disconsolate face of a gym rat in front of a gangster hit man.

There's a moment in fighting when strength of muscle ain't everything because enemy has already given you enough energy to gain the victory.

I'd proven to the world that maturity, experience, dedication, and ingenuity can make up for a little senescence. Muscle tightening is not the only thing that happens to our bodies over time. We gain knowledge, focus, and understanding, and those things can help us win.

So it is that whenever Heaven invests a person with great responsibilities, it first tries his resolve, exhausts his muscles and bones, starves his body, leaves him destitute, and confound his every endeavor. In this way his patience and endurance are developed, and his weaknesses are overcome. We change and grow only when we make mistakes. We realize what to do only when we work through worry and confusion. And we gain people’s trust and understanding only when our inner thoughts are revealed clearly in our faces and words.

Age shame is also a problem primarily for women. As women approach and go through menopause, naturally gaining weight as fat-to-muscle ratios shift, they exhibit many of the same anxieties and symptoms that teenage girls do. The process of growing older makes women's 'flaws' more visible and acute, thus, aging, a natural process, becomes frightening, disorienting, and difficult for many women.

Some people who have been working out regularly for months or even years are still out of shape because the number of cheat days they have in a week exceeds six.

If you’re going to eat something sweet or starchy, use your muscles afterward. Your muscles will happily uptake excess glucose as it arrives in your blood, and you’ll lessen the glucose spike, reduce the likelihood of weight gain, and avoid an energy slump.

Every gain, every success for women is taken to mean that men are being cheated and denigrated. To me it’s healthier to turn the question around. While women were straining every muscle, nerve and bone for the last thirty years, while they labored to remake themselves, their lives and the world, what were twentieth-century men doing all this time? And how long will it take them to join in and support us?

Building habits of group vulnerability is like building a muscle. It takes time, repetition, and the willingness to feel pain in order to achieve gains.

No pain, no gain." You can hear the phrase in the world of physical exercise and conditioning. Muscles that feel no pain are probably getting neither stronger, nor more flexible. It presents an analogy for the exercise of the heart. Those who run the risk of genuine love alone must worry about emotional pain. The more friends; the more good-byes - and the more wakes to attend, the more graves to visit, the more deaths to share. Those who truly live life to the fullest will bear the full cup of suffering. Only those who are willing to pay the price in pain and anguish find life full to the brim. Happy people also suffer; they are no more lucky than the rest. They create their own happiness. That's the rule of thumb. Some thumbs, however, don't seem to rule very well. Slogans and catch-words, for all their conventional wisdom, fail to carry the whole weight of truth; they leave too much room for false inferences. "No pain, no gain" may leave one with nothing but pain - an intolerable amount of it. There is simply no guarantee that pain will bring gain, that hardship will yield happiness, that suffering will make one a better person. It may; but it's not inevitable.

Society never advances. It recedes as fast on one side as it gains on the other. It undergoes continual changes; it is barbarous, it is civilized, it is christianized, it is rich, it is scientific; but this change is not amelioration. For every thing that is given, something is taken. Society acquires new arts, and loses old instincts. What a contrast between the well-clad, reading, writing, thinking American, with a watch, a pencil, and a bill of exchange in his pocket, and the naked New Zealander, whose property is a club, a spear, a mat, and an undivided twentieth of a shed to sleep under! But compare the health of the two men, and you shall see that the white man has lost his aboriginal strength. If the traveller tell us truly, strike the savage with a broad axe, and in a day or two the flesh shall unite and heal as if you struck the blow into soft pitch, and the same blow shall send the white to his grave. The civilized man has built a coach, but has lost the use of his feet. He is supported on crutches, but lacks so much support of muscle. He has a fine Geneva watch, but he fails of the skill to tell the hour by the sun. A Greenwich nautical almanac he has, and so being sure of the information when he wants it, the man in the street does not know a star in the sky. The solstice he does not observe; the equinox he knows as little; and the whole bright calendar of the year is without a dial in his mind. His note-books impair his memory; his libraries overload his wit; the insurance-office increases the number of accidents; and it may be a question whether machinery does not encumber; whether we have not lost by refinement some energy, by a Christianity entrenched in establishments and forms, some vigor of wild virtue. For every Stoic was a Stoic; but in Christendom where is the Christian?

You can do this (this thing, where your body will cease to produce hormones and your skin, hair, muscles and bones... basically every part of you will notice, go into withdrawals, and stage a coup). Be prepared for this mentally, and you'll own this "thing.

Saul had gained his six-foot frame at sixteen, but his muscles didn’t arrive until his early twenties. Between those lost years, he was a gangly, uncoordinated klutz. He was told that he could improve his dancing by watching himself in the mirror. He tried. What he saw was so repulsive that he resolved never to inflict himself on a dance partner. These days, Saul hid those memories behind weight lifting and jogging. His new athletic physique hid his aimless decade as an outsider, an odd and lonely kid--as he remembered it.

Problem #3: Goals restrict your happiness. The implicit assumption behind any goal is this: “Once I reach my goal, then I’ll be happy.” The problem with a goals-first mentality is that you’re continually putting happiness off until the next milestone. I’ve slipped into this trap so many times I’ve lost count. For years, happiness was always something for my future self to enjoy. I promised myself that once I gained twenty pounds of muscle or after my business was featured in the New York Times, then I could finally relax. Furthermore, goals create an “either-or” conflict: either you achieve your goal and are successful or you fail and you are a disappointment. You mentally box yourself into a narrow version of happiness. This is misguided. It is unlikely that your actual path through life will match the exact journey you had in mind when you set out. It makes no sense to restrict your satisfaction to one scenario when there are many paths to success. A systems-first mentality provides the antidote. When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running. And a system can be successful in many different forms, not just the one you first envision.

Specifically, most research showing benefits of red and near-infrared light have used wavelengths in the narrow ranges of 630-680nm and 800-880nm. More on this later.)

I have devoted my whole life to Physical Culture. I shall devote the rest too for the same. I have seen the degradation in which we are at present. I have travelled extensively and all that I have remarked here is from experience; and my suggestions are to meet the situation. I know they would, if adapted remedy the evil; for, I have studied carefully the position. If we in all seriousness wish to call ourselves the descendants of the mighty Yoddhas of past, if we wish not to cast a blot on the fair name of India, if we wish that India should have a future vying with its glorious past, if we wish that we should gain an honorable and equal place among the peoples of the world it should be our sacred resolve from now to wake up from the sleep as a lion; we should muster muscle and steel the body. For all greatness lies in Culture and 1 should only be too gratified if my scheme could put the youth of the country on the right track to achieve our most cherished Ideals.

Fat cells have memories. They want to go back to their old size. But new muscles have memories too and, once you have created muscles, they work hard to hold your new shape. You are always on a diet. The only question is, a diet for what? Health or obesity? Longevity or illness?

There are two ways to turn devils into angels: First, acknowledge things about them that you genuinely appreciate. Uncle Morty took you to the beach when you were a kid. Your mom still sends you money on your birthday. Your ex-wife is a good mother to your children. There must be something you sincerely appreciate about this person. Shift your attention from the mean and nasty things they have said or done to the kind and helpful things they have said or done—even if there are just a few or even only one. You have defined this person by their iniquities. You can just as easily—actually, more easily—define them by their redeeming qualities. It’s your movie. Change the script. Perhaps you are still arguing that the person who has hurt you has no redeeming qualities whatsoever. She is evil incarnate, Rosemary’s baby conceived with Satan himself, poster child for the dark side of the Force, destined to wreak havoc and horror in the lives of everyone she touches. A nastier bitch never walked the earth. Got it. Let’s say all of this is true—the person who troubles you is a no-good, cheating, lying SOB. Now here’s the second devil-transformer. Consider: How has this person helped you to grow? What spiritual muscles have you developed that you would not have built if this person had been nicer to you? Have you learned to hold your power and self-esteem in the presence of attempted insult? Do you now speak your truth more quickly and directly? Are you now asking for what you want instead of passively deferring? Are you setting healthier boundaries? Have you deepened in patience and compassion? Do you make more self-honoring choices? There are many benefits you might have gained, or still might gain, from someone who challenges you.

true wealth consists in worriless sleeping, clear conscience, reciprocal gratitude, absence of envy, good appetite, muscle strength, physical energy, frequent laughs, no meals alone, no gym class, some physical labor (or hobby), good bowel movements, no meeting rooms, and periodic surprises, then it is largely subtractive (elimination of iatrogenics).

A sedentary lifestyle—too much time spent on couches or at desks and not enough movement—is the most common trigger for muscular atrophy. When we move our muscles as little as possible, with a sedentary lifestyle, we turn down our furnaces and literally cause our muscles to atrophy. When the cells atrophy, we feel even more tired because we have fewer mitochondria generating ATP. A vicious circle begins: less energy leading to less movement, which leads to less energy, which leads to less movement. Atrophy from a sedentary lifestyle leads to weight gain, loss of energy, and chronic aches and pains. But atrophy can be easily prevented, stopped, and even reversed with daily gentle full-body exercise.

Our own lives are too small for us to have enough "material" to feed a deep moral decision-making process. Reading novels and stories allows us to gain access to deeply imagined lives other than our own. Experiencing complex moral situations enriches the pool of experience from which we make decisions. Great novels also have the complexity to strengthen our moral muscles.

Instinct, memory, something, had her taking a step toward him. She slipped on a mossy rock and floundered. He clasped his hands around her upper arms but instead of helping her gain her feet, he drew her closer so she braced her hands against his chest. Her fingers flexed briefly in the hard muscle beneath the crisp chest hair and every womanly sense in her came alive, everything she’d forgotten, everything she’d pushed aside.

Problem #3: Goals restrict your happiness. The implicit assumption behind any goal is this: “Once I reach my goal, then I’ll be happy.” The problem with a goals-first mentality is that you’re continually putting happiness off until the next milestone. I’ve slipped into this trap so many times I’ve lost count. For years, happiness was always something for my future self to enjoy. I promised myself that once I gained twenty pounds of muscle or after my business was featured in the New York Times, then I could finally relax. Furthermore, goals create an “either-or” conflict: either you achieve your goal and are successful or you fail and you are a disappointment. You mentally box yourself into a narrow version of happiness. This is misguided. It is unlikely that your actual path through life will match the exact journey you had in mind when you set out. It makes no sense to restrict your satisfaction to one scenario when there are many paths to success.

Here, I felt, I was gaining a clue to an inner understanding of the cult of the hero. The cynicism that regards all hero worship as comical is always shadowed by a sense of physical inferiority. Invariably, it is the man who believes himself to be physically lacking in heroic attributes who speaks mockingly of the hero; and when he does so, how dishonest it is that his phraseology, partaking ostensibly of a logic so universal and general, should not (or at least should be assumed by the general public not to) give any clue to his physical characteristics. I have yet to hear hero worship mocked by a man endowed with what might justly be called heroic physical attributes. Facile cynicism, invariably, is related to feeble muscles or obesity, while the cult of the hero and a mighty nihilism are always related to a mighty body and well-tempered muscles. For the cult of the hero is, ultimately, the basic principle of the body, and in the long run is intimately involved with the contrast between the robustness of the body and the destruction that is death.

IS CARDIO BEST BEFORE OR AFTER LIFTING? NEITHER! Doing cardio right before or after lifting can seriously hinder muscle and strength gains. Why? Researchers from RMIT University worked with well–trained athletes in 2009 and found that “combining resistance exercise and cardio in the same session may disrupt genes for anabolism.” In laymen’s terms, they found that combining endurance and resistance training sends “mixed signals” to the muscles37. Cardio before the resistance training suppressed anabolic hormones such as IGF–1 and MGF, and cardio after resistance training increased muscle tissue breakdown. Several other studies, such as those conducted by Children’s National Medical Center38, the Waikato Institute of Technology39, and the University of Jyvaskyla (Finland)40 , came to same conclusions: training for both endurance and strength simultaneously impairs your gains on both fronts. Training purely for strength or purely for endurance in a workout is far superior. Cardio before weightlifting also saps your energy and makes it much harder to train heavy, which in turn inhibits your muscle growth. So, how do you do it right?

Boney freckled knees pressed into bits of bark and stone, refusing to feel any more pain. Her faded t-shirt hugged her protruding ribs as she held on, hunched in silence. A lone tear followed the lumpy tracks down her cheek, jumped from her quivering jaw onto a thirsty browned leaf with a thunderous plop. Then the screen door squeaked open and she took flight. Crispy twigs snapped beneath her bare feet as she ran deeper and deeper into the woods behind the house. She heard him rumbling and calling her name, his voice fueling her tired muscles to go faster, to survive. He knew her path by now. He was ready for the hunt. The clanging unbuckled belt boomed in her ears as he gained on her. The woods were thin this time of year, not much to hide behind. If she couldn’t outrun him, up she would go. Young trees teased her in this direction, so she moved east towards the evergreens. Hunger and hurt left her no choice, she had to stop running soon. She grabbed the first tree with a branch low enough to reach, and up she went. The pine trees were taller here, older, but the branches were too far apart for her to reach. She chose the wrong tree. His footsteps pounded close by. She stood as tall as her little legs could, her bloodied fingers reaching, stretching, to no avail. A cry of defeat slipped from her lips, a knowing laugh barked from his. She would pay for this dearly. She didn’t know whether the price was more than she could bear. Her eyes closed, her next breath came out as Please, and an inky hand reached down from the lush needles above, wound its many fingers around hers, and pulled her up. Another hand, then another, grabbing her arms, her legs, firmly but gently, pulling her up, up, up. The rush of green pine needles and black limbs blurred together, then a flash of cobalt blue fluttered by, heading down. She looked beyond her dangling bare feet to see a flock of peculiar birds settle on the branches below her, their glossy feathers flickered at once and changed to the same greens and grays of the tree they perched upon, camouflaging her ascension. Her father’s footsteps below came to a stomping end, and she knew he was listening for her. Tracking her, trapping her, like he did the other beasts of the forest. He called her name once, twice. The third time’s tone not quite as friendly. The familiar slide–click sound of him readying his gun made her flinch before he had his chance to shoot at the sky. A warning. He wasn’t done with her. His feet crunched in circles around the tree, eventually heading back home. Finally, she exhaled and looked up. Dozens of golden-eyed creatures surrounded her from above. Covered in indigo pelts, with long limbs tipped with mint-colored claws, they seemed to move as one, like a heartbeat. As if they shared a pulse, a train of thought, a common sense. “Thank you,” she whispered, and the beasts moved in a wave to carefully place her on a thick branch.

Do you know how the brain works? Do you have any idea of what we know about how the brain and consciousness work? Us humans, I mean. And I'm not talking about some new-age hocus-pocus, I'm talking about the sum of the knowledge compiled by disciplined scientists over three hundred years through arduous experiments and skeptic vetting of theories. I'm talking about the insights you gain by actually poking around inside people's heads, studying human behavior, and conducting experiments to figure out the truth, and separating that from all the bullshit about the brain and consciousness that has no basis in reality whatsoever. I'm talking about the understanding of the brain that has resulted in things like neuronic warfare, the neurographic network, and Sentre Stimulus TLEs. How much do you really know about that? I suppose you still have the typical twentieth-century view of the whole thing. The self is situated in the brain somehow, like a small pilot in a cockpit behind your eyes. You believe that it is a mix of memories and emotions and things that make you cry, and all that is probably also inside your brain, because it would be strange if that were inside your heart, which you've been taught is a muscle. But at the same time you're having trouble reconciling with the fact that all that is you, all your thoughts and experiences and knowledge and taste and opinions, should exist inside your cranium. So you tend not to dwell on such questions, thinking “There's probably more to it” and being satisfied with a fuzzy image of a gaseous, transparent Something floating around in an undefined void. Maybe you don't even put it into words, but we both know that you're thinking about an archetypical soul. You believe in an invisible ghost.

A recent 2013 randomized, placebo-controlled study in hypothyroid patients demonstrated that in people who got near-infrared light therapy, thyroid function dramatically improved, and remarkably, that thyroid antibody (TPOAb) levels were massively reduced. Amazingly, 47% of patients were able to stop medication completely! Moreover, the researchers also followed up 9 months after treatment and found that the effects were still evident!116 They even published a 6-year follow-up, which basically said that even at 6 years, some of the benefits still remained, but periodic sessions were recommended to maintain all benefits.117

Is there a bird among them, dear boy?” Charity asked innocently, peering not at the things on the desk, but at his face, noting the muscle beginning to twitch at Ian’s tense jaw. “No.” “Then they must be in the schoolroom! Of course,” she said cheerfully, “that’s it. How like me, Hortense would say, to have made such a silly mistake.” Ian dragged his eyes from the proof that his grandfather had been keeping track of him almost from the day of his birth-certainly from the day when he was able to leave the cottage on his own two legs-to her face and said mockingly, “Hortense isn’t very perceptive. I would say you are as wily as a fox.” She gave him a little knowing smile and pressed her finger to her lips. “Don’t tell her, will you? She does so enjoy thinking she is the clever one.” “How did he manage to have these drawn?” Ian asked, stopping her as she turned away. “A woman in the village near your home drew many of them. Later he hired an artist when he knew you were going to be somewhere at a specific time. I’ll just leave you here where it’s nice and quiet.” She was leaving him, Ian knew, to look through the items on the desk. For a long moment he hesitated, and then he slowly sat down in the chair, looking over the confidential reports on himself. They were all written by one Mr. Edgard Norwich, and as Ian began scanning the thick stack of pages, his anger at his grandfather for this outrageous invasion of his privacy slowly became amusement. For one thing, nearly every letter from the investigator began with phrases that made it clear the duke had chastised him for not reporting in enough detail. The top letter began, I apologize, Your Grace, for my unintentional laxness in failing to mention that indeed Mr. Thornton enjoys an occasional cheroot… The next one opened with, I did not realize, Your Grace, that you would wish to know how fast his horse ran in the race-in addition to knowing that he won. From the creases and holds in the hundreds of reports it was obvious to Ian that they’d been handled and read repeatedly, and it was equally obvious from some of the investigator’s casual comments that his grandfather had apparently expressed his personal pride to him: You will be pleased to know, Your Grace, that young Ian is a fine whip, just as you expected… I quite agree with you, as do many others, that Mr. Thornton is undoubtedly a genius… I assure you, Your Grace, that your concern over that duel is unfounded. It was a flesh wound in the arm, nothing more. Ian flipped through them at random, unaware that the barricade he’d erected against his grandfather was beginning to crack very slightly. “Your Grace,” the investigator had written in a rare fit of exasperation when Ian was eleven, “the suggestion that I should be able to find a physician who might secretly look at young Ian’s sore throat is beyond all bounds of reason. Even if I could find one who was willing to pretend to be a lost traveler, I really cannot see how he could contrive to have a peek at the boy’s throat without causing suspicion!” The minutes became an hour, and Ian’s disbelief increased as he scanned the entire history of his life, from his achievements to his peccadilloes. His gambling gains and losses appeared regularly; each ship he added to his fleet had been described, and sketches forwarded separately; his financial progress had been reported in minute and glowing detail.

As I said, if I don’t do anything I tend to put on the pounds. My wife’s the opposite, since she can eat as much as she likes (she doesn’t eat a lot of them, but can never turn down anything sweet), never exercise, and still not put on any weight. She has no extra fat at all. Life just isn’t fair, is how it used to strike me. Some people can work their butts off and never get what they’re aiming for, while others can get it without any effort at all. But when I think about it, having the kind of body that easily puts on weight was perhaps a blessing in disguise. In other words, if I don’t want to gain weight I have to work out hard every day, watch what I eat, and cut down on indulgences. Life can be tough, but as long as you don’t stint on the effort, your metabolism will greatly improve with these habits, and you’ll end up much healthier, not to mention stronger. To a certain extent, you can even slow down the effects of aging. But people who naturally keep the weight off no matter what don’t need to exercise or watch their diet in order to stay trim. There can’t be many of them who would go out of their way to take these troublesome measures when they don’t need to. Which is why, in many cases, their physical strength deteriorates as they age. If you don’t exercise, your muscles will naturally weaken, as will your bones. Some of my readers may be the kind of people who easily gain weight, but the only way to understand what’s really fair is to take a long-range view of things. For the reasons I give above, I think this physical nuisance should be viewed in a positive way, as a blessing. We should consider ourselves lucky that the red light is so clearly visible.

This assembly," Roy continued, "has a Penfield unit built into it. When the alarm has been triggered it radiates a mood of panic to the — intruder. Unless he acts very fast, which he may. Enormous panic; I have the gain turned all the way up. No human being can remain in the vicinity more than a matter of seconds. That's the nature of panic: it leads to random circus-motions, purposeless flight, and muscle and neural spasms." He concluded, "Which will give us an opportunity to get him. Possibly. Depending on how good he is." Isidore said, "Won't the alarm affect us?" "That's right," Pris said to Roy Baty. "It'll affect Isidore." "Well, so what," Roy said. And resumed his task of installation. "So they both go racing out of here panic-stricken. It'll still give us time to react. And they won't kill Isidore; he's not on their list. That's why he's usable as a cover." Pris said brusquely, "You can't do any better, Roy?" "No," he answered, "I can't.

These genetic malfunctions are unlikely to produce schizophrenia in an individual unless they are stimulated by environmental conditions. By far the most causative environmental factor is stress, especially during gestation in the womb, early childhood, and adolescence—stages in which the brain is continually reshaping itself, and thus vulnerable to disruption. Stress can take the form of a person's enduring sustained anger, fear, or anxiety, or a combination of these. Stress works its damage by prompting an oversupply of cortisol, the normally life sustaining “stress hormone” that converts high energy glycogen to glucose in liver and in muscle tissue. Yet when it is called upon to contain a rush of glycogen, cortisol can transform itself into “Public Enemy Number One,” as one health advocate put it. The steroid hormone swells to flood levels and triggers weight gain, high blood pressure, heart disease, damage to the immune system, and an overflow of cholesterol. Stress is likely a trigger for schizophrenia.

To make matters worse, as you get older, your cells gradually become less sensitive to insulin's effects, so insulin levels must rise even more to produce the same results. This leads to a state of insulin resistance, which leads to even more insulin production. Over time, these increasing insulin levels, especially when combined with a poor diet, promote the weight gain and increase in body fat so typical of the aging process. It's not a pretty picture, but this deterioration is far from inevitable. Commonsense lifestyle changes can help you keep your insulin levels under control: Following the major themes of our TRANSCEND program will help you keep your insulin at low, youthful levels. Maintaining a regular vigorous exercise routine burns blood sugar and drives it into your muscle cells, decreasing your body's need for insulin. Following our recommendations for a low-sugar, low-glycemic-load diet will lower insulin levels further. Finally, controlling your stress will lower your cortisol level and avoid the vicious cycle of cortisol-raising insulin.

Imagine having an active mind trapped inside a body that is entirely paralyzed except for the ability to move your eyes sideways and blink your eyelids. A few people are living in this nightmare, called Locked-In Syndrome. A mere millimeter makes the difference between ending up in a coma (unconscious) or in Locked-In Syndrome (conscious). Both are caused by trauma to the brain stem (located at the base of the neck and involved in regulating basic body functions). If the trauma is to the front of the brain stem, the motor pathways are destroyed but patients are alert. Since the nerves for blinking and eye movement are at the back of the brain stem, they can still move their eyes. This tragic condition has given us an intriguing clue about the connection between acetylcholine and the enjoyment introverts gain from introspection. Although it seems as if people with Locked-In Syndrome should feel claustrophobic and terrified, researchers were shocked to find they don’t. Although sad about their situation, these patients report a sense of tranquility and lack of terror about their loss of physical freedom. In these patients acetylcholine is blocked to the muscles but not to brain pathways, so their capacity to feel good about living in their internal world (the enjoyment from thinking and feeling) remains intact.

Closing the door, she turned back to him, taking in the long, muscled length of him on the bed, staring at her. Waiting for her. Perfection. He was perfect, and she was bare before him, bathed in candlelight. She was instantly embarrassed- somehow more embarrassed than she had been that night in his office, when she'd touched herself under his careful guidance. At least then she'd been wearing a corset. Stockings. Tonight, she wore nothing. She was all flaws, each one highlighted by his perfection. He watched her for a long moment before extending one muscled arm, palm up, an irresistible invitation. She went to him without hesitation, and he rolled to his back, pulling her over his lovely, lean chest, staring up at her intently. She covered her breasts in a wave of nerves and trepidation. "When you look at me like that... it's too much." He did not look away. "How do I look at you?" "I don't know what it is... but I feel as though you can see into me. As though, if you could, you would consume me." "It's want, love. Desire like nothing I've never experienced. I'm fairly shaking with it. Come here." The demand was impossible to resist, carrying with it the promise of pleasure beyond her dreams. She went. When she was close enough to touch, he lifted one hand, stroking his fingers along hers where they hid her breasts from view. "I tremble with need for you, Pippa. Please, love, let me see you." The request was raw and wretched, and she couldn't deny him, slowly moving her hands to settle them on his chest, fingers splayed wide across the crisp auburn hair that dusted his skin. She was distracted by that hair, the play of it over muscle- the way it narrowed to a lovely dark line across his flat stomach. He lay still as she touched him, his muscles firm and perfect. "You're so beautiful," she whispered, fingers stroking down his arms to his wrists. His gaze narrowed on her. "I am happy you approve, my lady." She smiled. "Oh I do, my lord. You are a remarkable specimen." White teeth flashed again as she gained her courage, retracing her touch, over his forearms, marveling in the feel of him, reciting from memory, "flexor digitorium superficialis, flexor capri radialis..." along his upper arms, "biceps brachii, tricipitis brachii..." over his shoulders, loving the way his muscles tensed and flexed beneath her touch, "deltoideus..." and down his chest, "subscapularis... pectoralis major..." She stilled, brushing her fingers over the curve of that muscle, the landscape of him... the valleys of his body. He sucked in a breath as her fingers ran over the flat discs of his nipples, arching up to her touch, and she stilled, reveling in her power. He enjoyed her touch. He wanted it. She repeated the stroke, this time with her thumbs. He hissed his pleasure, one wide hand falling to the inside of her knee, sending a river of heat through her. "Don't stop now, love. This is the most effective seduction I've ever experienced.

RESISTANCE TRAINING SHOULD HAVE BEEN INVENTED FOR WOMEN. The fitness industry has been plagued with more myths than ancient Greece. One of the most glaring is that women who weight train will look like Mr. Universe. There are still many women who are sidetracked by this common misperception, thereby avoiding weights altogether and bypassing the opportunity to achieve a beautiful, shapely body. One of the biggest differences between men and women is their hormone levels and how these hormones behave—most specifically, testosterone. Testosterone bulks up muscle mass in most men. Men have significantly higher testosterone levels than women, and therefore increasing muscle mass for men is much easier. The vast majority of women cannot build huge, bulging muscles because they have a tiny fraction of the testosterone found in men. There are so many benefits to resistance training for both men and women, but the some of the benefits are very specific to women’s health. For women, the truth is that resistance training increases your metabolism so that you burn fat more easily (and women tend to carry more body fat than men), you build bone mass and prevent osteoporosis (which affects more women than men), and you balance your hormones (which tend to fluctuate wildly in women as they age). Also, women who do resistance training feel a boost in self-esteem and gain renewed physical and mental strength because of their new sexy shape. Resistance training is a woman’s best friend. I rest my case.

55. The Risk: Reward Ratio In mountaineering, climbers become very familiar with the ‘risk: reward ratio’. There are always crunch times on a mountain when you have to weigh up the odds for success against the risks of cold, bad weather or avalanche. But in essence the choice is simple - you cannot reach the big summits if you do not accept the big risks. If you risk nothing, you gain nothing. The great climbers know that great summits don’t come easy - they require huge, concerted, continuous effort. But mountains reward real effort. So does life and business. Everything that is worthwhile requires risk and effort. If it was easy, then everyone would succeed. Having a big goal is the easy bit. The part that separates the many from the few is how willing you are to go through the pain. How able you are to hold on and to keep going when it is tough? The French Foreign Legion, with whom I once did simulated basic training in the deserts of North Africa, describe what it takes to earn the coveted cap, the képi blanc cap: ‘A thousand barrels of sweat.’ That is a lot of sweat! Trust me. But ask any Legionnaire if it was worth it and I can tell you their answer. Every time. Because the pain and the discomfort, the blisters and the aching muscles, don’t last for ever. But the pride in an achievement reached or dream attained will be with you for the rest of your days. The greater the effort, the better the reward. So learn to embrace hard work and great effort and risk. Without them, there can be no meaningful achievement.

Fuel your body. Think about your environment as an ecosystem. If there’s pollution, you’ll feel the toxic side effects; if you’re in the fresh air of the mountains, you’ll feel alive. You’d be surprised at how many of the foods that we eat actually sap our body of fuel. Just look at three quick examples: soda, potato chips, and hamburgers. I’m not a hard-liner who says that you should never consume these things, but this kind of steady diet will make it harder for your body to help you. Instead, look at the foods that are going to give you energy. Choose food that’s water soluble and easier for your body to break down, which gives you maximum nutrition with minimal effort. Look at a cucumber: it’s practically water and it takes no energy to consume, but it’s packed with nutrients. Green for me is the key. We overeat and undernourish ourselves way too much. When you eat bad food, your body will feel bad and then you will feel bad. It’s all connected. I drink green juice every day and eat huge salads. I am also a big believer in lean protein to feed and fuel the muscles--I might even have a chicken breast for breakfast. Growing up, because I danced every single day, I would basically eat anything I wanted and I wouldn’t gain any weight. I would eat anything and everything trying to put on a few pounds, but it never worked--and my skin was terrible as a result of it. We’d blame it on the sweat from the dancing, but I never connected it to what I ate. As I got older, I started to educate myself more about food. I learned that I need to alkalize my body. It’s never about how I look. Instead, I go by how I feel. I notice immediately how good, clean food boosts my energy while junk makes me feel lethargic. I’m also a huge believer in hydrating. Forget about eight glasses of water a day; I drink eight glasses before noon!

My hands, which for some reason keep ending up on his waist lately, curl into fists. Beta Sinta grabs one and holds on. “Let go,” I demand. “No.” My eyebrows snap together. “Why not?” “Because your gut reaction is always to punch, and I don’t like being tickled.” Tickled? Tickled! Indignation swamps me. I’ll show him a tickle. Before I can move, he drops the reins and captures my other hand, easily maneuvering both my hands into one of his. He picks the reins back up with the other. As usual, he gains the upper hand with disgustingly little effort, and I end up with both arms around him, my face buried in his back. Beta Sinta’s crisp, masculine scent of citrus and sunshine fills my nose. Hard muscle ripples under my cheek. I’m frighteningly aware of all the places his broad, powerful body touches mine, and I shiver despite the heat. “Let. Me. Go,” I grind out. “I. Said. No.” I open my mouth, teeth bared. “If you bite me, I swear to the Gods I’ll dumpyou off this horse and make you walk.” I close my mouth. The town is still miles away. “I won’t bite.” “Or punch.” I grit my teeth. “You’re asking a lot.” “Am I?” he drawls, tightening his grip on my wrists until I hiss. “Ow! Fine. Or punch.” His fingers loosen. “Is that your binding word?” My eyes widen. Beta Sinta says he needs me for information, but he already knows more about the ways of magic than is good for me. “Fine. It’s my binding word.” It’s like pulling my own teeth, but I’m desperate to stop hugging him. He’s too hot and…and…something. “Ever,” he stipulates. Something between a laugh and a snort explodes from me. “Don’t push your luck.” “A day, then. Starting now.” “Fine. A day,” I agree, fuming. He lets go of my wrists. I sit up so fast I almost tumble off the back of the horse. Beta Sinta’s chuckle is almost as irritating as the jolt of magic that seals the deal.

Dear Jon, A real Dear Jon let­ter, how per­fect is that?! Who knew you’d get dumped twice in the same amount of months. See, I’m one para­graph in and I’ve al­ready fucked this. I’m writ­ing this be­cause I can’t say any of this to you face-to-face. I’ve spent the last few months ques­tion­ing a lot of my friend­ships and won­der­ing what their pur­pose is, if not to work through big emo­tional things to­gether. But I now re­al­ize: I don’t want that. And I know you’ve all been there for me in other ways. Maybe not in the lit­eral sense, but I know you all would have done any­thing to fix me other than lis­ten­ing to me talk and al­low­ing me to be sad with­out so­lu­tions. And now I am writ­ing this let­ter rather than pick­ing up the phone and talk­ing to you be­cause, de­spite every thing I know, I just don’t want to, and I don’t think you want me to ei­ther. I lost my mind when Jen broke up with me. I’m pretty sure it’s been the sub­ject of a few of your What­sApp con­ver­sa­tions and more power to you, be­cause I would need to vent about me if I’d been friends with me for the last six months. I don’t want it to have been in vain, and I wanted to tell you what I’ve learnt. If you do a high-fat, high-pro­tein, low-carb diet and join a gym, it will be a good dis­trac­tion for a while and you will lose fat and gain mus­cle, but you will run out of steam and eat nor­mally again and put all the weight back on. So maybe don’t bother. Drunk­en­ness is an­other idea. I was in black­out for most of the first two months and I think that’s fine, it got me through the evenings (and the oc­ca­sional af­ter­noon). You’ll have to do a lot of it on your own, though, be­cause no one is free to meet up any more. I think that’s fine for a bit. It was for me un­til some­one walked past me drink­ing from a whisky minia­ture while I waited for a night bus, put five quid in my hand and told me to keep warm. You’re the only per­son I’ve ever told this story. None of your mates will be ex­cited that you’re sin­gle again. I’m prob­a­bly your only sin­gle mate and even I’m not that ex­cited. Gen­er­ally the ex­pe­ri­ence of be­ing sin­gle at thirty-five will feel dif­fer­ent to any other time you’ve been sin­gle and that’s no bad thing. When your ex moves on, you might be­come ob­sessed with the bloke in a way that is al­most sex­ual. Don’t worry, you don’t want to fuck him, even though it will feel a bit like you do some­times. If you open up to me or one of the other boys, it will feel good in the mo­ment and then you’ll get an emo­tional hang­over the next day. You’ll wish you could take it all back. You may even feel like we’ve en­joyed see­ing you so low. Or that we feel smug be­cause we’re win­ning at some­thing and you’re los­ing. Re­member that none of us feel that. You may be­come ob­sessed with work­ing out why ex­actly she broke up with you and you are likely to go fully, fully nuts in your bid to find a sat­is­fy­ing an­swer. I can save you a lot of time by let­ting you know that you may well never work it out. And even if you did work it out, what’s the pur­pose of it? Soon enough, some girl is go­ing to be crazy about you for some un­de­fin­able rea­son and you’re not go­ing to be in­ter­ested in her for some un­de­fin­able rea­son. It’s all so ran­dom and un­fair – the peo­ple we want to be with don’t want to be with us and the peo­ple who want to be with us are not the peo­ple we want to be with. Re­ally, the thing that’s go­ing to hurt a lot is the fact that some­one doesn’t want to be with you any more. Feel­ing the ab­sence of some­one’s com­pany and the ab­sence of their love are two dif­fer­ent things. I wish I’d known that ear­lier. I wish I’d known that it isn’t any­body’s job to stay in a re­la­tion­ship they don’t want to be in just so some­one else doesn’t feel bad about them­selves. Any­way. That’s all. You’re go­ing to be okay, mate. Andy

Sweat popped out on his brow. Little by little he advanced. Higher. Deeper. Her flesh yielding beneath his gentle but inevitable penetration. She moaned. "It's not enough. Dammit, it's not enough!" His laugh was triumphant. "Patience, love. Patience." She buried her head against his shoulder. He buried his finger inside her cleft, as far as he could. His thumb slowly circled her velvety pearl, pressed, then circled anew, faster and faster, gaining a tempo he knew would drive her wild. Her hands came up, clenching and unclenching against his chest. He felt the tension strung throughout her body and knew precisely what caused it. Knew precisely how to ease it. "Don't fight it." The words were a low, silken whisper, yet his tone was almost gritty with self-control. "Just let it happen, darling. Just let it happen." She couldn't stop it. He knew that pure sensation burned inside her. She writhed around his finger, her hips seeking, stark and wanton. He knew precisely when the spasms of release seized hold. She cried aloud. Her body contracted around him, again and again. She collapsed against him, spent and satiated, his finger still deep inside her. Aidan, however, was more aroused than he had ever been in his life. Every part of his body, every muscle, every nerve, was taut and on edge, almost to the breaking point. A crimson haze of desire scorched his insides, for though Fionna had gained release, he had not. He could barely think. Powerful arms lifted her, catching her so that she faced him, her bare legs bracketed around his. a long arm swept around her back. "You pleased me, love. And I am glad that I pleased you so much. But the next time we are together like this, it will be a different part of me that will be inside you. The next time it will be this." Reaching between them, he fumbled with his trousers, freeing his rigid erection, curling her fingers around his thick, swollen flesh and sealing it there with the pressure of his own. "And there will be nothing between us, sweet. No barriers of clothing. No barriers of words. Do you understand what I am saying?" Fionna gaped at him, stunned at what he'd said. Stunned at what he was doing. She could feel that rigidly masculine part of him... good heavens, her palm was filled with that rigidly masculine part of him.

When we finished we sat quietly and watched the endless view. I was slowly realizing that this was one of the Seer’s qualities that I appreciated the most. To be present without words, without expectations and without any judgement. These were the times when I felt that he could communicate his thoughts and visions through his presence alone. Looking out became looking in. It was an undramatic kind of transmission, which would move you almost imperceptibly and silently. At these moments I felt my body relax completely. Each fibre, each muscle and every single cell found its correct place. An empathetic vigilance grew from this relaxed condition, a vigilance, which saw people and things as they were on their own merit. This was not about acceptance any more, since there was nothing to accept. Everything was as it was. It was a long-forgotten language. He showed me how almost all communication between people, the spoken and the written word, is nothing but our desperate attempts to cling to illusory personalities and identities tainted by prejudices, fear and vanity. A language which did not allow any room for listening, which focused on itself, which was excluding and only lived due to its attack and defence system was, according to him, a poor and inhumane one. Although the users of this language were usually very good at repartee and were able to write infinitely, they were really only good at maintaining and communicating limitations without end. It was this maintenance of limitations which was one of the main reasons that the great paradigm change, which all were waiting for, did not happen. He did not judge. He simply looked at and worked for the release of limitations wherever he met them. Not until the dissolution of all mental noise would it be possible to practise the transmission of stillness as a transforming kind of communication between people. It was not possible to enter this condition with a limited attention. The road to the transpersonal and the related level might seem difficult, because it demanded an obligation which included the complete human being. It was not enough to be just a little bit pregnant. You either were or you were not. And the paradoxical difference between the one and the other was the simple fact that the sleeping person decided to open his eyes, to wake up and become conscious of his wakeful condition. The fact that such a seemingly simple decision could appear so difficult lay in the fact that it entailed the release of more or less everything that you have ever learned and gained, and which you erroneously have interpreted as a true realization. He presented all these considerations to me on the mountain. In one single thought, without words, without judgement.

Then, decades later, in the 1970s, a hard-assed U.S. swim coach named James Counsilman rediscovered it. Counsilman was notorious for his “hurt, pain, and agony”–based training techniques, and hypoventilation fit right in. Competitive swimmers usually take two or three strokes before they flip their heads to the side and inhale. Counsilman trained his team to hold their breath for as many as nine strokes. He believed that, over time, the swimmers would utilize oxygen more efficiently and swim faster. In a sense, it was Buteyko’s Voluntary Elimination of Deep Breathing and Zátopek hypoventilation—underwater. Counsilman used it to train the U.S. Men’s Swimming team for the Montreal Olympics. They won 13 gold medals, 14 silver, and 7 bronze, and they set world records in 11 events. It was the greatest performance by a U.S. Olympic swim team in history. Hypoventilation training fell back into obscurity after several studies in the 1980s and 1990s argued that it had little to no impact on performance and endurance. Whatever these athletes were gaining, the researchers reported, must have been based on a strong placebo effect. In the early 2000s, Dr. Xavier Woorons, a French physiologist at Paris 13 University, found a flaw in these studies. The scientists critical of the technique had measured it all wrong. They’d been looking at athletes holding their breath with full lungs, and all that extra air in the lungs made it difficult for the athletes to enter into a deep state of hypoventilation. Woorons repeated the tests, but this time subjects practiced the half-full technique, which is how Buteyko trained his patients, and likely how Counsilman trained his swimmers. Breathing less offered huge benefits. If athletes kept at it for several weeks, their muscles adapted to tolerate more lactate accumulation, which allowed their bodies to pull more energy during states of heavy anaerobic stress, and, as a result, train harder and longer. Other reports showed hypoventilation training provided a boost in red blood cells, allowing athletes to carry more oxygen and produce more energy with each breath. Breathing way less delivered the benefits of high-altitude training at 6,500 feet, but it could be used at sea level, or anywhere. Over the years, this style of breath restriction has been given many names—hypoventilation, hypoxic training, Buteyko technique, and the pointlessly technical “normobaric hypoxia training.” The outcomes were the same: a profound boost in performance.* Not just for elite athletes, but for everyone. Just a few weeks of the training significantly increased endurance, reduced more “trunk fat,” improved cardiovascular function, and boosted muscle mass compared to normal-breathing exercise. This list goes on. The takeaway is that hypoventilation works. It helps train the body to do more with less. But that doesn’t mean it’s pleasant.

Develop a rapid cadence. Ideal running requires a cadence that may be much quicker than you’re used to. Shoot for 180 footfalls per minute. Developing the proper cadence will help you achieve more speed because it increases the number of push-offs per minute. It will also help prevent injury, as you avoid overstriding and placing impact force on your heel. To practice, get an electronic metronome (or download an app for this), set it for 90+ beats per minute, and time the pull of your left foot to the chirp of the metronome. Develop a proper forward lean. With core muscles slightly engaged to generate a bracing effect, the runner leans forward—from the ankles, not from the waist. Land underneath your center of gravity. MacKenzie drills his athletes to make contact with the ground as their midfoot or forefoot passes directly under their center of gravity, rather than having their heels strike out in front of the body. When runners become proficient at this, the pounding stops, and the movement of their legs begins to more closely resemble that of a spinning wheel. Keep contact time brief. “The runner skims over the ground with a slithering motion that does not make the pounding noise heard by the plodder who runs at one speed,” the legendary coach Percy Cerutty once said.7 MacKenzie drills runners to practice a foot pull that spends as little time as possible on the ground. His runners aim to touch down with a light sort of tap that creates little or no sound. The theory is that with less time spent on the ground, the foot has less time to get into the kind of trouble caused by the sheering forces of excessive inward foot rolling, known as “overpronation.” Pull with the hamstring. To create a rapid, piston-like running form, the CFE runner, after the light, quick impact of the foot, pulls the ankle and foot up with the hamstring. Imagine that you had to confine your running stride to the space of a phone booth—you would naturally develop an extremely quick, compact form to gain optimal efficiency. Practice this skill by standing barefoot and raising one leg by sliding your ankle up along the opposite leg. Perform up to 20 repetitions on each leg. Maintain proper posture and position. Proper posture, MacKenzie says, shifts the impact stress of running from the knees to larger muscles in the trunk, namely, the hips and hamstrings. The runner’s head remains up and the eyes focused down the road. With the core muscles engaged, power flows from the larger muscles through to the extremities. Practice proper position by standing with your body weight balanced on the ball of one foot. Keep the knee of your planted leg slightly bent and your lifted foot relaxed as you hold your ankle directly below your hip. In this position, your body is in proper alignment. Practice holding this position for up to 1 minute on each leg. Be patient. Choose one day a week for practicing form drills and technique. MacKenzie recommends wearing minimalist shoes to encourage proper form, but not without taking care of the other necessary work. A quick changeover from motion-control shoes to minimalist shoes is a recipe for tendon problems. Instead of making a rapid transition, ease into minimalist shoes by wearing them just one day per week, during skill work. Then slowly integrate them into your training runs as your feet and legs adapt. Your patience will pay off.

The first time Christina and Lachlan Meet ...Christina wasn't about to stop fighting—not until she took her last breath. Boring down with her heels, she thrashed. "Get off me, ye brute." She would hold her son in her arms this day if it was the last thing she did. And by the shift of the crushing weight on her chest, she only had moments before her life's breath completely whooshed from her lungs. The very thought of dying whilst her son was still held captive infused her with strength. With a jab, she slammed the heel of her hand across the man's chin. He flew from her body like a sack of grain. Praises be, had the Lord granted her with superhuman strength? Blinking, Christina sat up. No, no. Her strike hadn't rescued her from the pillager. A champion had. A behemoth of a man pummeled the pikeman's face with his fists. "Never. Ever." His fists moved so fast they blurred. "Harm. A. Woman!" Bloodied and battered, the varlet dropped to the dirt. A swordsman attacked her savior from behind. "Watch out," she cried, but before the words left her lips the warrior spun to his feet. Flinging his arm backward, he grabbed his assailant's wrist, stopped the sword midair and flipped the cur onto his back. Onward, he fought a rush of English attackers with his bare hands, without armor. Not even William Wallace himself had been so talented. This warrior moved like a cat, anticipating his opponent's moves before they happened. Five enemy soldiers lay on their backs. "Quickly," the man shouted, running toward her, his feet bare. No sooner had she rolled to her knees than his powerful arms clamped around her. The wind whipped beneath her feet. He planted her bum in the saddle. "Behind!" Christina screamed, every muscle in her body clenching taut. Throwing back an elbow, the man smacked an enemy soldier in the face resulting in a sickening crack. She picked up her reins and dug in her heels. "Whoa!" The big man latched onto the skirt of her saddle and hopped behind her, making her pony's rear end dip. But the frightened galloway didn't need coaxing. He galloped away from the fight like a deer running from a fox. Christina peered around her shoulder at the mass of fighting men behind them. "My son!" "Do you see him?" the man asked in the strangest accent she'd ever heard. She tried to turn back, but the man's steely chest stopped her. "They took him." "Who?" "The English, of course." The more they talked, the further from the border the galloway took them. "Huh?" the man mumbled behind her like he'd been struck in the head by a hammer. Everyone for miles knew the Scots and the English were to exchange a prisoner that day. The champion's big palm slipped around her waist and held on—it didn't hurt like he was digging in his fingers, but he pressed firm against her. The sensation of such a powerful hand on her body was unnerving. It had been eons since any man had touched her, at least gently. The truth? Aside from the brutish attack moments ago, Christina's life had been nothing but chaste. White foam leached from the pony's neck and he took in thunderous snorts. He wouldn't be able to keep this pace much longer. Christina steered him through a copse of trees and up the crag where just that morning she'd stood with King Robert and Sir Boyd before they'd led the Scottish battalion into the valley. There, she could gain a good vantage point and try to determine where the backstabbing English were heading with Andrew this time. At the crest of the outcropping, she pulled the horse to a halt. "The pony cannot keep going at this pace." The man's eyebrows slanted inward and he gave her a quizzical stare. Good Lord, his tempest-blue eyes pierced straight through her soul. "Are you speaking English?

SUCCESSFUL MUSCLE BUILDING: 7 TIPS FOR MORE MUSCLE MASS How does successful muscle building work? Today I have 7 tips for more muscle mass for you. In addition to the training itself, there are many other factors that determine success in building muscle. The more of the following points you take into account, the faster and more successfully you will be able to build muscle. THE RIGHT TRAINING PLAN No training plan is suitable for everyone. Find or create a training plan that matches your level and goals. For beginners, I recommend a full-body plan . The whole body is trained every time in 2-3 units per week. If you have been training longer and have some experience, I would recommend a 2 or 3 split. Every muscle group can be trained up to 2 times a week. I would fundamentally advise against a 4 or 5 split, but of course, there are also professionals for whom such a plan can make sense. CONTINUALLY GROW STRONGER The increase in strength is a very good indicator of successful muscle building. Try to train so that you slowly but surely get stronger. That doesn't mean that you have to move heavy weights every time you exercise. You can also improve your technique or do one more repetition here and there. It is only important that you make progress. PROPER NUTRITION You could easily write your own contribution to the muscle building diet. The most important thing is that you consume enough calories. Your body needs a slight excess of calories, i.e. more calories than it consumes. This is the only way you can gain weight and therefore also muscle mass. It is also important that you consume enough protein: approx. 2g protein per kilo of body weight. For example, if you weigh 80 KG, you should eat around 160g of protein a day. The remaining calories can then be consumed divided into fats and carbohydrates. The higher the quality of the food, the more strength you will have in training. ADEQUATE SLEEP FOR REGENERATION Your muscles grow in the resting phases and not during training. It is all the more important for the body that it receives sufficient regeneration and sleep. JUST FOCUS ON YOURSELF Everyone does it every now and then and compares himself with the other members in the gym. Especially when it comes to strength and muscle mass, it quickly becomes a competition who is stronger or wider. However, this way of thinking is dangerous because it leads you to overexert yourself. In these situations in particular, high spirits or even a little inattentiveness can quickly lead to an injury. Apart from injuries, you are not doing yourself a favor, because everyone is different and has different requirements. Do not try to compare yourself with other members, but concentrate on yourself and try to become better than before. DRINK ENOUGH Your body needs enough fluid and, above all, water to function properly. It is best to drink 1 liter per 20kg bodyweight . So if you weigh 80kg, you should drink about 4 liters a day. In addition to water, you can always drink unsweetened tea. This has a pleasant taste and you can drink it both warm and cold. Thus, your body is ideally supplied with liquid, which supports many important processes in your body. TAKE THE CREATINE SUPPLEMENT Creatine (or creatine written) can give you additional strength and volume in your muscles. Many studies have proven the effective effects of creatine. When you take creatine, the cellular energy level of your muscles improves, which increases your short-term performance, so you can train harder, increase your maximum strength and reduce cell damage during long endurance sessions. I recommend taking 5g a day. Either in a shake before or after training or immediately after getting up with a large glass of water. If you take these tips to heart, successful muscle building is almost guaranteed

The implicit assumption behind any goal is this: “Once I reach my goal, then I’ll be happy.” The problem with a goals-first mentality is that you’re continually putting happiness off until the next milestone. I’ve slipped into this trap so many times I’ve lost count. For years, happiness was always something for my future self to enjoy. I promised myself that once I gained twenty pounds of muscle or after my business was featured in the New York Times, then I could finally relax.

The human body can go either way, depending on how you use it. If you get off your ass and actively seek out pain, the body is antifragile, meaning it gets stronger the more stress and strain you put on it. The breaking down of your body through exercise and physical labor builds muscle and bone density, improves circulation, and gives you a really nice butt. But if you avoid stress and pain (i.e., if you sit on your damn couch all day watching Netflix), your muscles will atrophy, your bones will become brittle, and you will degenerate into weakness. The human mind operates on the same principle. It can be fragile or antifragile depending on how you use it. When struck by chaos and disorder, our minds set to work making sense of it all, deducing principles and constructing mental models, predicting future events and evaluating the past. This is called “learning,” and it makes us better; it allows us to gain from failure and disorder.

This single exercise, when repeated enough, provides huge benefits in fat loss, muscle gain and cardiovascular conditioning.  Perhaps more than any other exercise, the kettlebell swing helps you slim down, pack on muscle and give your heart a healthy workout. This is why an entire book is devoted to it and to helping you do the swings that will revolutionize your fitness, strength and endurance.

THREATENING If habitual sugar or the consumption of sugar mimics continues, the metabolic nightmare can turn into a living hell. Similar to those who consume excess alcohol and develop resistance to it, the excess insulin numbs the cells of our muscles. Once this occurs, they no longer vacuum glucose or other essential nutrients from the bloodstream. Unable to gain entry into muscle cells, glucose accumulates in the blood, and cells become old prematurely. Blood gets bad, as seen by sugar levels above 115 (normal

You won't become all you were created to be without trouble. You don't grow in the good times; you grow in the tough times... In the difficult times, your spiritual muscles are developed, and you gain strength, endurance and wisdom.

His scales were smooth and hot beneath my palms but I managed to gain purchase by grabbing hold of his wing and hoisting myself higher. His body was trembling beneath me and he bellowed in pain again, urging me on faster. I reached up, grabbing a thick spine which ran down the centre of his neck before coming face to face with the creature from my nightmares. The Nymph shrieked, lunging at me faster than should have been possible and I almost lost my grip on Darius as I fell back. My heart lurched violently but I managed to catch the top of his wing, swinging myself around as that paralysing rattle juddered through my core, halting my magic in its tracks and stealing my energy from me. Fear shot through me as the Nymph pounced, its probes aimed right for my chest. I screamed, throwing my fist out even though I knew it was no good. As my knuckles connected with the bony ridges of its face, pain exploded through my hand swiftly followed by a flood of red and blue flames. The Nymph shrieked so loudly that I threw my hands over my ears as the flames consumed it, a wisp of black smoke sweeping up towards the sky where it had been moments before. I fell forwards, my palms meeting the warmth of Darius’s blood as I braced myself against him. More Nymphs were running straight for us and with an echoing roar which vibrated right through my body, Darius destroyed all five of them with a torrent of Dragon Fire. His head fell forward as he used the last of his energy and I cried out, grabbing hold of his wing as he tilted sideways beneath me. He crashed to the ground on his side and through some miracle, I managed to keep hold of his wing before falling against his neck. I wrapped my arms around him, scrunching my eyes closed as a tremor tore through his body and the golden colour of his scales seemed to shine with inner power and heat. My stomach lurched and I released a scream as I found myself falling over ten foot down to the ground as Darius retreated into his Fae form. I kept hold of him as I fell, crashing down into the mud of the Pitball pitch on top of him with a cry of fear. All around us the fight raged on but beneath my hands, blood was pulsing from his chest and he was lying deathly still. “Darius?” I demanded, shaking him while still trying to press down on his wounds. It wouldn’t be enough though, his back and legs were bleeding too. A bloody gouge shone wetly on his neck and his breaths were far too shallow. “Help!” I shouted, though my eyes stayed fixed on Darius’s face and my heart was pounding the rhythm of a war drum in my chest. The hairs were rising along the back of my neck, a strange sensation prickling in my chest. This moment felt eternal and fleeting all at once, like we were hanging between two great points and everything could change on the turn of a coin. “Wake up!” I demanded, pushing my magic towards him in hopes of being able to do something. Instead of stopping the blood or healing him, my magic spilled into his body, merging with his in the reverse of what we’d been doing when he helped me with my fire magic. His power welcomed mine instantly, drawing it in, blending with it completely like it had been waiting for this moment. The feeling took my breath away and though it didn’t slow the blood, I felt the tension ease from his muscles and the fear loosen its grip on his heart. My hands were shaking as they ran slick with Darius’s blood and silent tears tracked down my cheeks. His heart was slowing down, his power flickering like a candle in a breeze. If someone didn’t get to us soon, Darius Acrux was going to die. And though it seemed like he should have been the last person in the world for me to care about after everything he’d done to me, I wasn’t sure I could bear it if I lost him here.(tory)

She sat down and rubbed her legs, her thighs and calves tight from the most recent hike up. She may’ve been gaining her porter legs these last weeks, but they were still sore all the time, the ache in them a constant new sensation. Squeezing the muscles transformed that ache into pain, which she somehow preferred. The sharp and definable sensations were better than the dull and nameless kind. She liked feelings she could understand.

Formulating farfetched, unrealistic goals only sets up a pattern of failure and hence frustration, dampening motivations. Don’t set a goal of gaining 10 pounds of muscle each week or month when you’ve heard it over and over from all authorities that a 10-pound gain of muscle per year is more realistic

Muscle fatigue is not necessarily bad, it’s actually an important part of getting stronger. Healthy fatigue is mild, perhaps moderate when first starting on a new program, and is necessary to create the desired training effect in the body — stronger muscles and bones. Excess fatigue, however, and a mentality that fuels it — no pain, no gain — is harmful because it can increase muscle weakness and cause pain or overtraining.

With proper training, you should gradually get measurably stronger. Strength gains may take place quicker in the first year. When this happens, you’ll notice it’s getting easier to reach your five or six reps — that’s the time to consider gradually adding weight. Add weight carefully, sometimes starting with just a couple of pounds. Adding weight replaces the need to perform more repetitions. If, for whatever reason, you go through a period when you don’t perform any strength training, such as a few weeks or months, you may eventually lose some of the strength you gained. In this case, when getting back into training, reduce the amount of weight you previously used until you begin to get stronger again. Then you can increase the weight as needed. Sometimes we think we’re stronger than we are, relating to those days when we actually were stronger.

There are at least three very important benefits of slow weights: It’s easy to schedule (and may not even require much if any extra time). It creates very little physical stress (no soreness, pain, or any significant added bulk and weight). Yet you maximize strength gains (you begin getting stronger with the first workout).

The type of dietary fat appears to be particularly important in a bulking phase that involves consuming a surplus of calories. To illustrate, a study by Rosqvist and colleagues (49) overfed a group of subjects by enriching muffins with either a polyunsaturated fat (sunflower oil) or a saturated fat (palmitic acid). After seven weeks, both groups gained an average of 2.2 percent body weight. However, the body composition changes were markedly different between conditions. The group consuming the palmitic acid showed a twofold greater increase in abdominal fat compared to those receiving the calories as sunflower oil. Alternatively, increases in lean mass were approximately threefold greater when consuming sunflower oil.

The Slow-Carb Diet® Cheat Sheet Many people lose hope when trying to lose weight. Fortunately, it need not be complicated. Though I regularly fast and enter ketosis, the Slow-Carb Diet (SCD) has been my default diet for more than a decade. It works almost beyond belief and affects much more than appearance. From one reader: “I just wanted to sincerely thank Tim for taking the time to research and write The 4-Hour Body. My mom, in her late 60s, lost 45 pounds and got off her high blood pressure meds that she had been on for 20+ years. She did all this in about 3 months. This means that I get to have her around for a long time.” The basic rules are simple, all followed 6 days per week: Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains (yes, including quinoa). If you have to ask, don’t eat it. Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. Good news: You already do this. You’re just picking new default meals. If you want to keep it simple, split your plate into thirds: protein, veggies, and beans/legumes. Rule #3: Don’t drink calories. Exception: 1 to 2 glasses of dry red wine per night is allowed, although this can cause some peri-/post-menopausal women to plateau. Rule #4: Don’t eat fruit. (Fructose → glycerol phosphate → more body fat, more or less.) Avocado and tomatoes are allowed. Rule #5: Whenever possible, measure your progress in body fat percentage, NOT total pounds. The scale can deceive and derail you. For instance, it’s common to gain muscle while simultaneously losing fat on the SCD. That’s exactly what you want, but the scale number won’t move, and you will get frustrated. In place of the scale, I use DEXA scans, a BodyMetrix home ultrasound device, or calipers with a gym professional (I recommend the Jackson-Pollock 7-point method). And then: Rule #6: Take one day off per week and go nuts. I choose and recommend Saturday. This is “cheat day,” which a lot of readers also call “Faturday.” For biochemical and psychological reasons, it’s important not to hold back. Some readers keep a “to-eat” list during the week, which reminds them that they’re only giving up vices for 6 days at a time. Comprehensive step-by-step details, including Q&As and troubleshooting, can be found in The 4-Hour Body, but the preceding outline is often enough to lose 20 pounds in a month, and drop 2 clothing sizes. Dozens of readers have lost 100–200 pounds on the SCD. My 6-Piece Gym in a Bag I take these 6 items with me whenever I travel.

Cities can do this. Cast off their onetime identity and - while wearing the same (but now reconstructed) exterior-become something new. We as individuals can also change physical shape. We can lose weight and gain muscle, or go the other way and give in to flab. We can wear clothes that speak volumes about the images we want to present to the world. We can display our wealth, our poverty, our sense of confidence, our sense of self doubt. We can, like cities, change all the externals. But what we can never do is change the story that has made us what we are. It's a story completely dictated by the accumulation of life's manifold complexities- it's capacity for astonishment and horror, for sanguinity and hopelessness, for pellucid light and the most profound darkness. We are what has happened to us. And we carry everywhere all that has shaped us-all that we lacked, all that we wanted but never got, all that we got but never wanted, all that was found and lost.

RAPID MUSCLE GAIN All chapters in “Fundamentals” All chapters in “Ground Zero” “From Geek to Freak” “Occam’s Protocol I and II” Total page count: 97

However, the improvements to your mental health are even more valuable than these physical changes. Strength training has been shown to decrease anxiety and depression,5 in part due to the endorphins released during exercise, but also by improving sleep and exposing your mind to repeated physical stress.6 It also improves your mood and attitude by providing “an opportunity to overcome obstacles in a controlled, predictable environment.”7 Strength training creates a simple opportunity to accomplish a set of short-term goals in a controlled environment. The sense of accomplishment you feel when you achieve these goals increases self-perception and confidence. This confidence encourages you to aim

I fell into climbing, so to speak, a willy-nilly response to a crushing bout of depression that began in my mid-thirties. The disorder reduced my chronic low self-regard to a bottomless pit of despair and misery. I recoiled from myself and my life, and came very close to suicide. Then, salvation. On a family vacation in Colorado, I discovered the rigors and rewards of mountain climbing, and gradually came to see the sport as my avenue of escape. I found that a punishing workout regimen held back the darkness for hours each day. Blessed surcease. I also gained hard muscle and vastly improved my endurance, two novel sources of pride.

Sports psychologist Jean Côté finds that shortcutting this stage of relaxed, playful interest, discovery, and development has dire consequences. In his research, professional athletes like Rowdy Gaines who, as children, sampled a variety of different sports before committing to one, generally fare much better in the long run. This early breadth of experience helps the young athlete figure out which sport fits better than others. Sampling also provides an opportunity to “cross-train” muscles and skills that will eventually complement more focused training. While athletes who skip this stage often enjoy an early advantage in competition against less specialized peers, Côté finds that they’re more likely to become injured physically and to burn out.

In elite athletic circles the word is spreading as in-the-know Americans are purchasing ancient Russian fitness equipment, resurrecting old exercise philosophies and obtaining significant gains in cardio conditioning, muscle tone and strength as a result. Call it the Slavic Retro Fitness Craze: kettlebells are rustic and raw and are lifted and swung and tossed in specified patterns to produce specific muscular and cardiovascular results. The apparatus has a system, a philosophy of usage, first formulated in Czarist Russia.

For the young and healthy, kettlebell swings offer a quick and easy way to gain peak physical form and conditioning. Perhaps more than any other single exercise, kettlebell swings build both endurance and strength. For people at mid-life kettlebells swings help keep off fat, build functional muscle and prevent sitting disease. Seniors have in the kettlebell swing the means to maintain vitality, prevent loss of mobility and fight wasting away from loss of muscle and bone by building new muscle and bone. Don’t act your age; keep yourself young and strong with kettlebell swings. People carrying too much fat often have too little muscle. The kettlebell swings help with both aspects, quickly dropping fat while rapidly building calorie burning muscle tissue.

Some people beginning kettlebell swings may start with no weight. Just doing the swings with your hands holding an imaginary weight is a great way to start and develop good form. The box squat where you squat back and down over a 20 inch box is another zero-weight exercise that helps strengthen muscles and prepare you for kettlebell swings. Swinging no weight or very light weight offers virtually everyone the opportunity to gain the benefits of kettlebell swings. Overweight individuals or those who have not exercised for a period are wise to get a feel for the swings with no weight.  Alternatively, a kettlebell of five pounds (2.3 kg) offers new users the feel and form of the weight and handles to grip.

If you choose to stay, radical acceptance may make you less likely to give in to the narcissistic person’s baiting, and since you know nothing is going to change, you may be less likely to fight and more likely to find workarounds. Boundary setting becomes a little easier. You are no longer trying to scrimmage with, gain advantage over, outplay, or even win over the narcissistic person. You may even be willing to flex your “No” muscle a bit more because you’re no longer playing their game.

The sea and the albatross Far away in the deep sea, An albatross flew every day and sometimes looked at me, It sometimes flapped its wings rigorously, And then glided so calmly, Over the waves of wind and the ocean of air, It looked majestic and I wondered what was its affair, That compelled it to bear long flights everyday, Because it only returned when the evening lights had invaded the day, And to find out its secret there was no way, Yet I hoped I shall know it someway, It was a rough day and the sea had turned violent, My boat was being tossed everywhere in this torrent, The wind howled, the sea roared and everything appeared agitated, And to venture into such a rough sea even the valour of the mariners like me hesitated, So I stayed at the shore, While the albatross flew through this violent uproar, It swung its wings up and down with great effort, As if from this toil of mind and muscle, it gained some unknown comfort, After few moments it was far away, that I could no longer see it, But everyone could hear the beating of his wings, only if you had the mariner’s heart to feel it, And looking at the albatross, I too ventured into the sea, And I recalled the mariner’s only oath, “whatever shall be shall be!” The wind played with me and my boat like a finless fish caught in the tempest, And it overpowered us inpsite of our efforts best, For a moment I thought it was asinine on my part to have felt brave like an albatross, Who sometimes sits on the hull of my boat where I have erected a cross, I looked at it and used all my force left in me, And my heart and mind said together, “let us see how strong the sea can be!” And then the sea turned rougher, the waves rose higher, But I too worked with the muscle of will and mind, with conviction stronger, It was evening now and I stood in the middle of the rough sea where they said everything sinks, I saw the albatross caught in the discarded net, and it was struggling to free itself from these nylon links, Maybe I was courageous today not to catch fish but to rescue the master of the skies, And it shall be a shame for all mariners and our oath of courage, if today in this discarded net the albatross dies,

We find that it is not the domineering, muscle-flexing, fear-inspiring, backstabbing types who gain elevated status in the eyes of their peers (apologies to Machiavelli). Instead, it is the socially intelligent individuals who advance the interests of other group members (in the service of their own self-interest) who rise in social hierarchies. Power goes to those who are socially engaged. It is the young adults and children who brim with social energy, who bring people together, who can tell a good joke or tease in ways that playfully identify inappropriate actions, or soother another in distress, who end up at the top. The literature on socially rejected children finds that bullies, who resort to aggression, throwing their weight around, and raw forms of intimidation and dominance, in point of fact, are outcasts and low in the social hierarchy.

existing metabolic disease, the resumption of an active lifestyle can significantly improve preexisting cellular damage and promote gains in muscle mass. Regular endurance exercise, by itself—independent of changes in diet—can normalize age-related mitochondrial dysfunction by stimulating mitochondrial biogenesis. (20

A big part of these trips was to practice discipline and intentional willpower. These were practiced skills, not character traits we are naturally born with. Self-control was sort of like a muscle. Willpower in one area can weaken another. Like how smokers who quit often gain weight. Doing crazy trips like this had built up my tolerance. That conditioning strengthened my resolve. This forced vulnerability made me soak in gratefulness and respect.

mW/cm2 x time (in seconds) x 0.001 = J/cm2 Here’s the critical piece of information you need to know: The dose you want to shoot for is between 3J/cm2—50J/cm2.

We want a relatively low overall dose on each area of skin, of roughly 3-15J.

FOR SKIN ISSUES: Assuming you have one of the lights I recommend, for skin issues (e.g. anti-aging benefits) and other more superficial (near to the surface) body issues, here are my basic usage suggestions: Somewhere between 1-4 minutes from 12” away. (Note: For skin issues, I recommend going 12” or more away from the device, whereas with deeper tissues, you want to be closer and have higher power density to reach deeper into the tissues.) Or 1.5-5 minutes from 18” away. Or 2-8 minutes from 24” away.

FOR DEEP TISSUES: For deeper issues in muscles, tendons, ligaments, bones, glands, the brain, organs, etc., you want much higher doses more in the neighborhood of 10-60J. In general, this means that you want higher power devices and you want to be 6-12” from the device (as opposed to further away as with treating the skin) to get optimal doses of light to those deep tissues. The deeper the tissue you’re trying to treat, the closer to your body you want the light to be (i.e. 6” is ideal) and the higher the overall dose you want to do, so that you deliver adequate therapeutic doses to the deeper tissues. Also, for use on the brain, this may require higher doses (or doses on the higher end of the spectrum shared here) because it takes a relatively higher dose for enough light to penetrate through the skull and be delivered to the brain. Here are my general suggestions for treating deep tissues below the skin: Using the light from 6” away for between 2-7 minutes per area is the ideal dose range. Or 5-10 minutes per area from 12” away. (For treating deep tissues, I don’t recommend going further away than 12” away from your body.) If you get the lights I recommend, that’s really all you need

Fight Hashimoto’s Hypothyroidism with Red and Near-Infrared Light Therapy Several studies have shown profound benefits of red and near-infrared light therapy for autoimmune hypothyroidism. This is one of the only treatments that has been shown to potentially reverse (or at least greatly slow the progression of) autoimmune hypothyroidism. A recent 2013 randomized, placebo-controlled study in hypothyroid patients demonstrated that in people who got near-infrared light therapy, thyroid function dramatically improved, and remarkably, that thyroid antibody (TPOAb) levels were massively reduced. Amazingly, 47% of patients were able to stop medication completely! Moreover, the researchers also followed up 9 months after treatment and found that the effects were still evident!116 They even published a 6-year follow-up, which basically said that even at 6 years, some of the benefits still remained, but periodic sessions were recommended to maintain all benefits.117 (To be honest, I don’t suggest red/NIR light as a one-time treatment that is expected to last long-term. For optimal benefits, most research indicates that sessions be done with red/NIR therapy at least once a week consistently.) A 2010 study found that red light therapy helped 38% of study participants reduce their hypothyroid medication dose, with a whopping 17% being able to stop taking the medication altogether!118 A 1997 study done in Russia included some data on people with autoimmune hypothyroidism who underwent a thyroid surgery. They found that red/NIR light therapy improved thyroid hormone levels enough that they required, on average, roughly half as much thyroid hormone medication.119 A 2003 study done in the Ukraine showed that red light therapy can decrease thyroid medication needs by 50-75% in people with postsurgical hypothyroidism.120 A 2010 Russian dissertation study gave red light therapy on the thyroid gland to a group of people with hypothyroidism and found that 17% of people could completely get off thyroid medication and 38% could decrease the dose by 25-50µg.121 A 2014 study used the light therapy for 10 sessions with 347 women with subclinical hypothyroidism. At baseline, the average TSH (thyroid stimulating hormone) was 9.1 mIU/L. (Note: Higher TSH is a sign of hypothyroidism). After ten sessions of light therapy, the TSH was normalized in 337 (97%) of these women. Their TSH averaged at 2.2 mIU/L after just 10 light treatments.

As discussed in the section on thyroid health, in people with Hashimoto’s—a common autoimmune condition responsible for most hypothyroidism—red/NIR light has proven to have remarkably beneficial effects on immune function.

1-2 minutes shining it on the neck and thyroid gland area and thymus area in the center of the chest, from roughly 6-12” away. There are studies already showing this can impact thyroid function (the studies were done in people with Hashimoto’s hypothyroidism), which is critical to metabolic health in the entire body. The light on the thymus can potentially enhance immune function. 1-2 minutes on your sex organs (from 6-12” away) if possible, as this will increase the health of those tissues and promote optimal hormonal function.

If you only want to treat your brain (e.g. for depression, anxiety, cognitive performance, or neurological disease), then near-infrared is best. (The VieLight Neuro is likely the best option for this specific purpose. See the information on this device in the “Recommended Devices” section later in this book.)

No, Pain No Gain is Not Always True. Whenever we tend to go through painful experiences in life, we often keep pushing on because of the age-old advice we have been given, which is “No Pain, No Gain,” That advice is sometimes true, but many times, following it could be the worst thing you could do. When you are in the gym, soreness is good. A burning sensation of blood filling up the muscle is good when you are lifting. But if you rip out a muscle or tear it and have excruciating pain, you are going to mess things up. If you have angina or chest pain, you need to stop or you might have a heart attack. The same is true in business and career, just because you working very hard and killing yourself does not mean that will give you the best results

aging adults can gain nearly 2.5 pounds of lean muscle and increase their overall strength by 25% to 30% with just four to five months of consistent training.

The brain has a preferred fuel, glucose. Normally, glucose is carried in the blood (where it is often referred to as “blood sugar”), from which it is taken up into muscle, the liver, and the brain as a fuel. For glucose to enter muscle and the liver, the hormone insulin is required, whereas it can enter most regions of the brain even when insulin is absent. The clever way animals respond to food shortage is by making insulin less effective at moving glucose into muscle and the liver. With less glucose going into these tissues, levels in the blood rise, thereby ensuring sufficient glucose for the brain. This phenomenon is called insulin resistance.

You use diet to control your body fat level and boost muscle growth, and you use training to gain and maintain strength and muscle. Many people get this mixed up.

Meats and legumes are awesome sources of protein. The protein will also help you gain muscle if you are on a weight training program. Aim for about 0.8 grams per pound of bodyweight.

Symptoms of Systemic Inflammation Symptoms are far ranging, including everything from general fatigue to weight gain.44 Even if you are less concerned about overall health and more worried about your banged-up knees and elbows, pay close attention to this. Studies show low-grade systemic inflammation makes you more susceptible to tendinopathy and joint pain.45 While most people have one or two of these symptoms, you should seek medical guidance if several of these describe you: Weight gain (especially around the midsection) Fatigue, brain fog, general lethargy, insomnia Joint and muscle pain, spasms, muscle cramps Depressed mood and anxiety Digestive discomfort (gas, diarrhea, constipation, stomach cramps and pains) Skin disorders, including easily irritated skin, persistent redness or puffiness, eczema, and psoriasis Frequent infections, colds, and illnesses Frequent allergic reactions and allergy symptoms Symptoms of local chronic inflammation (in a specific region of the body) are more specific: Pain, swelling, irritation, or redness lasting longer than six weeks Progressive muscle weakness Progressive reductions in range of motion Causes and Risk Factors for Chronic Inflammation While some of these are out of your control—like genetics and age—you can influence most of these risk factors:

When researchers have measured seasonal variations in insulin levels in humans, they have invariably reported that insulin is highest in late fall and early winter—twice as high, according to one 1984 study—and lowest in late spring and early summer. Moreover, as the University of Colorado’s Robert Eckel has reported, lipoprotein-lipase activity in fat tissue elevates in late fall and decreases in spring and summer; its activity in skeletal muscle follows an opposite pattern. This would stimulate weight loss in the spring and weight gain in the fall, whether we consciously desire either or not, and would certainly make it easier to lose weight in the spring and gain it in the fall.

The same drive that makes someone want to run a company can also make them want to complete an Ironman triathlon. But all that exercise on top of a stressful job will drive up your cortisol levels. This causes weight gain, muscle loss, a decline in testosterone, and burnout.

The problem for these individuals was that, while they did lose a significant amount of weight through dietary restriction, this very restriction seemed to prevent them from gaining any power through sprint interval training. More specifically, Lunn suggested, inadequate protein intake kept their muscles from adapting to the stress imposed by the sprints.

Hard work will never kill you; it's only going to make you gain more muscles to gather your bumper harvests! Do it and do it hard!

Keep it small. Keep it simple. Give it time. An exercise program such as yoga is a slow process. It is slow by design. But, in order to secure the gains and add to them, you have to keep it up. And guess what, the more you do it, the more your desire to do it grows. It is the same with building core spiritual muscles. You may have a period of intense growth—perhaps some adversity that drives you to your knees and calls forth the blessings of heaven. But to secure those gains, we must continue to invite the Holy Ghost into our lives—daily.

Frozen or weak structures have problems feeling inner motility or support; their loss of bone integrity leads to feelings of inner fragmentation. Parents who do not hold their children or give enough early containment may force them to rigidify their muscles in order to gain a sense of support. If, as adults, these people try to relax their muscular contractions they will experience anxiety because they lack feelings of inner support from their bones and joints.

Lowering his hand to her belly, he pressed his palm against her spasm-stricken muscles and kneaded away the tightness. She felt like a sensitive harp string, thrummed by expert fingers. Horrified by her body’s reaction, she tried to twist free, but he threw a damp, buckskin-clad leg over both of hers and pinned her to the fur. Her back stung each time she moved, the pain so sharp it made beads of sweat pop out on her brow. Her thighs felt as if they were on fire. “M-mm-m, you are still hot,” he mumbled. His hand lingered on her belly. “Not too bad where the sun did not touch, though. The fever is better.” No man had ever dared touch her like this. She tossed her head from side to side, strained to get her arms and legs free, then shuddered in defeat. “Do not fight.” His voice was so close, it seemed to come from within her own mind. “You cannot win, eh? Rest.” His sleepy whispers invaded her whole being, slow, hypnotic, persuasive. He rubbed her in a circular motion, pausing in sleep, then coming awake to rub some more. “Lie still. Trust this Comanche. It is for the burn, no? To heal your skin.” As he slid his palm slowly downward, she realized she was slick with some kind of oil. Her heart drummed a sensual alto, off-key to the soprano shrills of fear emitted by her nerve endings. No, please, no. He molded his hand to the slight mound between her thighs, searching out its external softness, his fingertips undulating in a subtle manipulation that shot bolts of sensation to the core of her. Nuzzling her hair again, he sighed, his warm breath raising goose bumps on her neck. “Ah, Blue Eyes, your mother did not lie. You are sweet.” He gave the conjuncture of her thighs a farewell caress, then traced the curve of her hip with a hand that skimmed the painfully burned flesh there so lightly that she scarcely felt it. The pressure of his palm increased when it gained purchase on her ribs where the sun had not reached. His hand tightened its grip, squeezed, and released so rhythmically that it seemed to keep time with the strange, blood-pounding beat inside her. It was as if he had begun the rhythm within her, as if he somehow knew the thrusts, the lulls, better than she.

I also figured out that I could use my workouts as a form of meditation because I concentrate so much on the muscle, I have my mind inside the bicep when I do my curls. I have my mind inside the pectoral muscles when I do my bench press. I’m really inside, and it’s like I gain a form of meditation, because you have no chance of thinking or concentrating on anything else at that time.

3 Proven Method for Rapid Weight Gain Looking for a healthy and balanced technique of quick weight gain for the following stage of your physical fitness strategy ? Fast weight gain is feasible via just all-natural techniques. Also if you believe you are consuming sufficient to get weight, you might not also be making up for the additional calories shed by your exercise. A weight loss (or gain, in this instance) calculator will certainly take your dimensions, physical task degree, and also preferred weight to provide you a needed calorie consumption each day. Lots of individuals believe they require to exercise extra in order to attain fast weight gain. However, that breaks down the muscle mass without providing the body a possibility to restore itself. Looking for a healthy and balanced approach to fast weight gain for the following stage of your physical fitness strategy? There are rather a couple of weight gainer tablets out there, however exactly how do you understand which ones are healthy and balanced? Fast weight gain is feasible via just all-natural techniques. A weight loss (or gain, in this situation) calculator will certainly take your dimensions, physical task degree, as well as preferred weight to offer you a needed calorie consumption each day. Integrating this with your online tracking website allows you rapidly as well as quickly see if you are fulfilling your calorie objectives for the day. Trying to find weight gain pills for females? Check out this page weightgainofficial dot com There are changes you could make while you are in the fitness centre to speed up your weight gain. Considerably overwhelming a details muscle mass team with enhancing quantities of weight will certainly optimize your gains in dimension from one exercise to the following. Numerous individuals believe they require to exercise extra in order to attain fast weight gain, however that just breaks down the muscular tissues without providing the body a possibility to reconstruct itself. Usage of the internet calorie checking devices and also weight loss calculators to establish objectives as well as track your development. You had to look up every food in a calorie publication and also compose down your computations in a notepad. Currently, you could conveniently input the food you simply consumed right into an online calorie counting website as well as it will certainly look up the calories for you. This might appear like an apparent pointer, yet problem obtaining weight typically suggests you are not consuming anywhere near sufficient food. Also if you assume you are consuming sufficient to acquire weight, you might not also be making up for the added calories shed by your exercise. Many individuals undervalue the large quantity of calories required to acquire also one extra pound.

When the Russian kettlebell meets an American steak, it is a beautiful thing.

Because a lady wearing high heels leaves deeper footprints than an elephant.

Prophet couldn’t say anything. It wasn’t for lack of trying, but anything that came out was pretty fucking incomprehensible. He was a ball of sensation, his entire being focused on being impaled by Tommy, owned by him for these moments. He was on his side, with Tom between his legs, bending one of Prophet’s legs forward against his belly, which let him drive his cock deeper . . . without Prophet being able to do a damned thing about it. One of his arms was half-trapped under his own body, the other trying to gain some purchase, but he gave up and let his face push against the rug as Tom just completely claimed him. “Tommy!” he cried out as his orgasm rushed through him with an intensity he hadn’t expected so soon on the heels of his first climax. It nearly paralyzed him for several seconds, his muscles stiffening as he jerked helplessly on Tom’s cock. “Lije . . . yeah, that’s it, baby . . . God, fuck . . .” And then Tom came, spurred on by Prophet’s climax, dragged along for the ride. Prophet could feel him pulsing through the condom. They had to get rid of those, and soon. Soon. He

Redefining problems and failures as opportunities focuses our attention on insights to be gained rather than worrying about false starts or the risks we’re taking. By focusing on doing, rather than planning, learning about the risks and pitfalls of ideas rather than trying to predict them with precision up-front, an experimental approach develops growth mind-set muscles.

We are on the hero's journey when we submit to the deep processes of life and allow them to affect us and bore their necessities into us. We are the hero when we take on the challenges and go through our initiations and transformations, enduring loss and gain, feeling happy and sad, making progress and falling back. The hero is engaged in life The hero is not the one who displays force and muscle without deep insight or the courage to be. The hero may not look heroic from the outside but may go through powerful developments in a quiet way. The difference is that the real hero engages life and reflects on it. She becomes more and more what he or she is destined to be.