6 Fast Weight Loss Techniques

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical in-capabilities.

There are a lot of positive changes once a person experience weight loss.  It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen.

This will be done after a full physical examination, which leads to the determination of proper weight loss technique.

And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight's life:

1. Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements.

Begin by learning a diet food plan that can easily be accustomed with.  Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

2. Set realistic approaches.  The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

3. Listen as the body speaks.  Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans.  Try substituting one program for another to compensate the body's reaction.

 Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can.  If walking is all that can be done, then walk for this is proven the best exercise. 

Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.

4. Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion.

A single serving of whole grain bread moves fat through the digestive system faster.  Grains turn into blood sugar that spikes the body's insulin level.

 Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

5. Keep away from fried foods especially deep-fried as this contains a great amount of fat.

Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried.

It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

6. Takes lots of fluid.  Drinking at least six to eight glasses of water a day keeps the body refreshed.  Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success.

 Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

Have a good time.

What To Know About Weight Loss Products

There are a lot of weight loss products that offer that fast weight loss results, however, are these really guaranteed?  Could these products live up to their assurance of a fit body?

In US, there is an estimated 50 million people who try to lose weigh, unfortunately, only 5 per cent are successful.  One thing's for sure, beware of fraudulent claims and extreme high cost because there is no magic to losing weight.

Samples of weight loss products in the market nowadays:

·    Diet Patch – this was already removed since 1990’s by FDA since they were proven ineffective.
·    Magnetic Diet Pills – allegedly flushes out fat, but not.

·    Guar Gum – causes internal obstruction.

·    Electrical Muscle Stimulators – no proven effect.

·    Eyeglasses that Suppress Appetite – These claims that the projected image on the retina decreases appetite.  No proven fact.

·    Weight loss earrings – through acupuncture, suppresses appetite.

There are also examples of weight loss products:

Diet drinks that are mixed with beverages or food are used as meal substitutes.  A downside of this is that once a person stopped taking the drinks, they would eventually regain the lost weight after a short period of time due to feeling of emptiness in the stomach.

Another is diet supplements and medicines that also don’t work long-term.  Over-the-counter pills that compose of phenylpropanolamine hydrochloride may raise blood pressure and palpitation.  Ephedra on the other hand can cause serious side effects such as heart problems, seizure, stroke, and even death. E.g.:

§    Herbalife Nutritional Program – good as two meals, dieters may rely on shakes and follow artificial dieting methods and just don’t want food to work into their lives.

§    Mega-Thin 100 Formula – Its formula contains an anti-fat weapon, however, diet is not emphasized that’s why it’s concluded that it has an appetite suppressant.

§    Nestlé’s Sweet Success – recommended to take three times a day and it does not promote healthy eating habits.  Weight loss is difficult to maintain once intake is stopped.

§    Ultra Slim Fast – this plan requires regular exercise but does not teach good eating habits.

§    Diet pills with Ephedra and PPA – many of these have enclosed diet plans.  Slimming can come from the diet plan and not the pill intake and there are risks of adverse side effects.

§    Chitosan products – contains fibers which were taken from shellfish that may cause diarrhea, bloatedness, and gas.  This will only work if a low fat diet is practiced.

§    Chromium Supplements –claim that products will lower blood sugar, body fat and cholesterol but causes anemia and even memory loss.  Studies show only minimal or no beneficial effect at all.

§    Green Tea Extract Products – known as strong anti-oxidants that help lower cholesterol and triglycerides, and promote weight loss, however, the caffeine content could cause insomnia and restlessness.

§    Algae Tablets - Spirulina contains significant nutrients that can be an acceptable food when used as part of a varied diet but are very expensive.

§    St. John's Wort Supplement - Claims that it will suppress appetite and promote weight loss but it could lead to gastrointestinal discomfort, tiredness, sleeplessness, and arouse allergic reactions.

§    Glucomannan Products – claim that two capsules before each meal decrease food absorption.

Known as food thickeners but not yet proven safe or effective.  Weight loss will only happen if good diet plan is followed.

Even if you plan on using over-the-counter weight supplements or even participate in a weight loss activity, the verdict is that you still have to eat fewer calories than you burn to lose weight.

 When choosing a weight loss product or program, collect as much information as possible.

3 Very Important Benefits Of Fish Oil

When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats.

 Complete avoidance of intake of oils and fats would actually be detrimental – rather than beneficial – to their health.

The Truth about Fish Oil

Essential fatty acids must always be part of our daily diet – without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.

Although there are only very slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth.

The good news, however, is that the opposite is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.

Omega-6 vs. Omega-3

Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.

As mentioned earlier on, omega-6 EFAs can be found in vegetable oils. This includes but is not limited to corn oil and soy oil, both of which contains high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils.

 It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been observed to provide many benefits to the human body.
In the early 1970’s, a study on Greenland Eskimos have revealed that one of the major reasons why they rarely suffer from heart diseases is because of their high-fat diet (mainly composed of fish).

The two essential fatty acids, EPA and DHA, are also helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer.
Fish oil supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis, diabetes, Raynaud’s disease and ulcerative colitis.

Other Benefits of Fish Oil

There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial.

1. Making the Heart Healthier

The heart is in-arguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan.

Naturally, it’s in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.
In Athens, Greece, for instance, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels.

The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are commonly used to measure likelihood of blood vessel inflammation.

These benefits remained even when the various risks associated with high fish diet were taken into account.

2. Fish to Become Thin

In Perth, Australia, a study had revealed that fish consumption can be used against hypertension and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance.

3. Fish Oil to Combat Asthma

People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy.

They should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals.

Statistics show that approximately 20 to 25% of children today suffer one form of asthma or another at a certain point in their lives. And certain evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.

Researchers of UW (University of Wyoming) conducted a study by subjecting a number of children to a high-fish diet while others continued with their regular diet.
Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily as well.

Nothing is good when consumed or used excessively but complete avoidance of a particular food type is equally harmful as well.

Ask your nutritionist for the right amount of fish intake for your age and health status. Consult Your Nutritionist Now.

The Importance Of Working Your Core Muscle

Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.

Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll.

 Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles.

 This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.

What Are Core Muscles?

Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

What people do not know is that core muscles are actually the “core” or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individual’s core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

Strengthening Core Muscles

The main responsibility of the core muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.

Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.

So, for those who wish to know and understand why it is important strengthen the core muscles, here is a list of some of the benefits that you can use as references:

1. Strengthening core muscles will improve posture and prevent low back pain of the muscular origin.

This means that as you incorporate stretching exercises in your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles, the activity has the tendency to strengthen the muscles of the back that extend to the spine.

2. It will help tone the muscles, thereby, avoiding further back injury

Exercising your core muscles will strengthen and tones your lower back muscles and buttocks while stretching the hip flexors and the muscles on the front of the thighs.

Achieving this state will deter you from any serious lower back injury.

3. Improves physical performance

Exercising the core muscles with slow, static stretching is just as effective in relieving stiffness and enhances flexibility. Once the flexibility of a person has improved, it follows that he will be able to perform his physical activities at a better state.

4. They do not cause sore aching muscles

Static stretching for core muscles is best for the muscles and connective tissues. And because it employs slow stretches only, it will not cause any soreness, as do the quick, bouncing exercises that rely on jerky muscle contraction.

5. Lengthen muscles and avoid unbalanced footing as you get old

Core muscle exercises lengthen the muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout.

Health and fitness experts highly recommend starting core work out immediately and repeating the routine at least 2 times a week. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only.

Indeed, core muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate those nuisances of back pains.

4 Important Cooking Oils

Everyone knows the foods to eat that improve health, although how we cook the food can be just as important. With there being so many oils and butter products claiming to be the best, it can be quite difficult
to know which ones to use and which ones to avoid.

1.  Canola oil

Canola oil is a popular oil, with many physicians claiming that it has the ability to lower the risk of heart disease.  The oil is low in saturated fat, high in monounsaturated fat, and offers the best  fatty acid composition when compared to other oils.

You can use canola oil in sauting, as a marinade and even in low temperature stir frying.  It has a bland flavor, which makes it a great oil for foods that contain many spices.  Unlike other oils, this one won't interfere with the taste of your meal.

2.  Olive oil

olive oil offers a very distinct flavor with plenty of heart healthy ingedients.  The oil is rich in monounsaturated fat, helps to lower cholesterol levels and reduce risk of cancer.  It's also rich in antioxidants and has a very long storage life.

Even though it can be used in cooking, it's the healthiest when uncooked, such as with a salad or dipping sauce.  When you use it with cooking, you should heat it on low to medium temperatures, making sure to avoid high heat.

3.  Butter

Butter is one food that has been around for many, many years.  Butter tastes good, and offers sources of Vitamin A and other fat soluble vitamins such as E, K, and even D.  Butter is also made from natural ingredients and not chemically or artificially processed.

You can use butter with cooking, baking, or even as a spread.  You can also pair it with creamy sauces, marinades, baked dishes, or even bread.

4.  Margarine

Margarine was first introduced as an alternative to high fat butter.  When it was first created however, it was loaded with trans fat, a substance that we now know raises bad cholesterol.

As a cooking oil, margarine tastes good, it's lower in fat than most oils and butter, and it's quite easy to spread.  It's available in a variety of different products and a good source of vitamin E.

When it comes to cooking with oils, there are several at your disposal.  There are many more than what is mentioned here, although the ones above are the most popular.

 Eating healthy involves cooking healthy food - which is where your cooking oil really takes center stage.

11 Simple Foods That Help Cure Premature Ejaculation

The Search for the natural Viagra with no side effects ends in kitchen. There is an old adage that says ‘you are what you eat’. If you realize that something is not happening right regarding  your sexuality, it may be time for you to reconsider what you are feeding yourself on.

There are a number of foods that promote male sexuality which are available all over and since knowledge is power, you can begin consuming some if not most of them and see yourself becoming a super sexual man.  Premature Ejaculation can be remedied without resorting to dangerous medications or other harmful supplements. These foods are natural, safe, and effective libido boosters. Some of them include:

1. Watermelon: Some experts have called watermelon the new Viagra. Bhimu Patil, researcher and director of the Fruit and Vegetable Improvement Center at Texas A&M University, stated eating watermelon delivers Viagra-like effects on blood vessels throughout the body and may increase libido!
This cool refreshing fruit contains citrulline amino acid. Citruline is good for the cardiovascular system and helps relax the blood vessels that increase sex drive.

2.Bananas: Eat some bananas. Bananas are already known for being high in potassium and having a good supply of fiber, but they can also increase your sex drive because of a substance called bromelain which helps to boost libido.

3. Chocolate: Pure chocolate is considered the king of natural aphrodisiacs for men. Chocolate contains certain “feel-good” chemicals. It releases serotonin in the brain, a chemical that aids in relaxation. Chocolate
contains a psycho-stimulant, phenylethylamine, which is responsible for the feeling of pleasure and excitement, similar to the natural high provided by endorphins (which are considered responsible for enhancing sexual desire and power in men)

4. Garlic: Eating raw garlic may make your partner turn the other way in bed, but it can certainly stir up your sexual desire. The heat in garlic is what stirs up your libido. Garlic contains allicin, which is thought to increase blood flow to sexual organs. This trick doesn’t work overnight however, apparently you need to consume it for about a month to reap its rewards. If you can’t stand the raw garlic go for the capsules found at your local natural food market.

5. Pumpkin seeds: Like oysters, pumpkin seeds are high in zinc which is essential for healthy sperm production and preventing testosterone deficiency in men. They are also loaded with libido vitamins and minerals like vitamin B, E, C, D, K and minerals including calcium, potassium, niacin and phosphorous.4 Next time Halloween comes around, now you know what to do with those left over pumpkin seeds, roast
those babies.

6. Figs: Legend has it figs were one of Cleopatra’s favorite foods. According to Dr. Nalini Chilkov, L.Ac., O.M.D, figs have been prized as a sensual food for their resemblance of the female sex organs. The ancient Greeks valued figs more precious than gold and many cultures associated figs with fertility.

7. Carrots and Eggs: Carrots are known for their libido enhancing qualities and hence a great remedy for treating premature ejaculation. Grate two carrots and add a half boiled egg to this. One tablespoon of honey too can be added along with this mixture. Taking this potent aphrodisiac is known to help people with
premature ejaculation.

At least three months of regular intake is necessary for a noticeable change in the condition. Since eggs are high in cholesterol, this must be done with care by patients with cholesterol problems. Once the results are satisfactory, the treatment can be slowly weaned off. The mixture is best taken in the morning for enjoying many other added benefits of carrots and honey.

8. Blueberries: In the world of nutrition blueberries can only be compared to the function of Viagra because
they are chock full of nutrients that help to pen up your blood vessels and thereby enhance blood circulation throughout the body. Blue berries promote male sexuality by also helping to drive out excess cholesterol from the blood stream resulting in an increased blood flow with the obvious result being a surge of blood
in the penis as and when required for sexual intercourse.

9. Pea nuts: Another great source of amino acids is peanuts because they are chock full of an amino acid
known as L-arginine which increases libido by helping to relax the blood vessels in the penis creating room for the gushing in of blood which eventually gives you a rock hard erection that is needed for a satisfying sexual act.

10. Maize: There are research findings that indicate that maize is rich in zinc which is required as a component in the production of testosterone, semen and the production of sperms. Your sexual desire and performance is largely as a result of the amount of testosterone you have in your body. Men who want to improve heir sexual health are therefore admonished to try eating corn either cooked, roasted or popped
as this will enhance a man’s desire to have sex. Many men who are impotent or living with some form of sexual dysfunction have been found to have a zinc deficiency.

11. Spices (Chilli Pepper/ Tatashi): Adding spices like cumin, curry and cayenne pepper to your meals can provide your blood flow an instant boost that improves your libido. Chili peppers specifically improve your
circulation. Cayenne pepper is a warming spice that increases your blood flow. You can add it to any dish as long as you do not suffer from indigestion. Curry is another spice that heats up your whole body, which can make your sexual organs more sensitive. Cumin is a warm spice that has traditionally been associated with enhancing your libido.

These are foods that boost ejaculation time,incorporate them into your meal today and watch your ejaculation time increase If you found this Article interesting then Subscribe to get More Writeups in Your Email, Thank you for Visiting.

Eating Healthy During Pregnancy

Starting off your with a healthy well balanced diet is the best thing you do for yourself and your baby.  This way, you'll only need to make a few adjustments during your pregnancy.

Your first trimester If you find it tough to maintain a balanced diet  during your first trimester, you can rest assured that your not alone.  Due to queasiness, some  women will eat all of the time and gain a lot of  weight in the process.  Other women have trouble getting food down and subsequently lose weight. 

Preventing malnutrition and dehydration are your most important factors during first trimester. 

Calories

When you are pregnant, you need to consume around 300 calories more than usual every day.  The best way to go about doing this is listening to your  body when you are hungry.  You should try to eat as many foods as possible from the bottom of the food pyramid.

If you gain weight too slow, try eating small  meals and slightly increase the fat in your diet.
You should always eat when you are hungry, as you are now eating for 2 instead of one.

Calcium

By the second trimester, you'll need around 1,500 milligrams of calcium each day for your bones and your baby', which is more than a quart of milk. Calcium is something that's missing from many diets. Along with milk, other great sources for calcium include dairy products, calcium fortified juices, and even calcium tablets.

Fiber

Fiber can help to prevent constipation, which is a common pregnancy problem.  You can find fiber in whole grains, fruits, and even vegetables.  Fiber supplements such as Metamucil and Citrucel are  safe to take during pregnancy.

Protein

Unless you happen to be a strict vegetarian, your protein intake is not normally a problem for women
who eat a healthy diet.

Iron

A lot of women will start their pregnancy off with a bit of iron deficiency.  Good sources of iron include dark leafy green vegetables and meats.  Iron supplements should be avoided, as they can cause internal symptoms such as cramping, constipation, or diarrhea. 

Vitamins

Seeing as how you get a majority of the vitamins you need in your diet, you may want to discuss prenatal
vitamins with your doctor.  Folate is one of the most important, and if you are getting enough of it, you
may be able to avoid vitamins all together - just ask your doctor to make sure.

Probiotics and Natural Health

In the world of medical advancements and improvements, natural health has taken the interests of many health-conscious consumers and practitioners. Probiotics, in particular, have weaved its way in the area of natural health. Many studies have been done to know the effects of probiotics in your body.

Not all bacteria are bad for your health. In fact, a number of good bacteria are present in your body. Probiotics are the good microorganisms similar to those that are present in your digestive system.  When taken in adequate amounts, these will greatly improve your health. You can get probiotics by taking dietary supplements or by consuming foods that have probiotics in them.

There are many benefits and purposes of probiotics. Some of them are as follows:
•    To treat some diseases
•    To boost your immune system
•    To improve general wellness
•    To prevent certain illnesses.

Here are some common health conditions that probiotics are known to help prevent and treat:

•    Diarrhea – The presence of probiotics in your body will greatly improve your digestion. It is said that probiotics are very effective in treating diarrhea that is caused by Rotavirus. Probiotics regulate absorption and improve the time that the food travels through your intestinal tract.

•    Vaginal Yeast Infections – A study have shown that there have been great improvements on the cases of patients with Candida (Yeast) infections and who took probiotics than those who didn't. The good bacteria decrease the pH levels of these participants. 
•    Inflammatory bowel disease – Probiotics alter your intestinal environment to prevent the condition from worsening. These good bacteria help prevent a relapse of Crohn's disease and help patients on remission from Ulcerative colitis
•    Constipation – In older individuals, probiotics can help prevent the occurrence of constipation by improving their digestion.
•    Cancer – By boosting your immune system, probiotics can help prevent certain types of cancer.
•    Other diseases such as atopic dermatitis on children, and infections caused by H. pylori and Clostridium Difficile.

With the many benefits of probiotics, it is not surprising that people are easily convinced to take them. Keep in mind though, that probiotics also have some mild side effects, like bloating.

You have to only take them in the right amount. People who have low immune system should consult their doctors first before taking in probiotics. Some good microorganisms, while beneficial to healthy individuals, may not be beneficial to those who already have a low immune system.

Taking probiotics to improve your general health is greatly beneficial. They help you absorb and use the nutrients that are already present in your body like calcium, vitamin B, iron, copper and zinc. Your immune system will also improve when you have an adequate amount of probiotics as they regulate antibodies and lymphocytes, which are known to fight harmful bacteria and protect you from serious illnesses.

Good bacteria are vital to your body. Probiotics will give you all the help you need to improve your natural health, but remember, anything that concerns your health must always be consulted to your doctor. There are no taking chances to a healthy you.

Overnight Weight Loss

The rise in the number of fast foods joints that have a lot of saturated fat in the meals, the use of a lot of refined sugar in sodas and other processed foods and eating food with less fiber have all contributed to the fact that there are more people than before who are classified as either overweight or are obese.

A lot of other factors cause this to happen such as genetics, overeating and as people age; the metabolism slows down making it harder than before to burn the food that was just consumed.

The rate that a person loses weight is commensurate to how it is gained. Rapid weight is not good advisable since it leaves the person with lose skin and the only way to get rid of that would require surgery.

Weight loss depends on the condition of the person which includes weight, health, calorie-intake, age, gender, lifestyle, stress level and routine.

Being overweight does not necessarily make a person unhealthy. It just makes the person a bit unfashionable. Studies have shown that people who are a bit overweight live longer than those who have normal weight.

There is no quick or overnight solution for quick weight loss.

Nutritionists and other health experts will say that a person’s weight with proper exercise can actually help lose a certain number of pounds per week The best way to do this is with a low calorie diet and an exercise plan.

The first thing a person needs to do is to choose a diet program designed by a dietitian or another health professional. The patient has to be evaluated before any program can be made. The program usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment. 

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight.

A good diet should have food from all the food groups.

This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.  

The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to lose weight.

All diet plans are designed to make the person induce reduced amount of calories into the body. This does not mean that the person has to eat less. It just means that one has to eat smart by choosing the foods that have less calories. This makes it possible for someone to lose weight without the need to eat less.

During the course of the program, the person should still consult with the doctor and other health experts to monitor ones progress. There will be times that it is essential to modify the diet plan to further lose weight.

It is up to the person already to stick to the program to see that it works.

‘Personal skin care’ is a routine

We all know the importance of ‘personal skin care’.  The opinion on how-to (for personal skin care) differs from person to person. Some people believe that going to beauty parlours every other day is personal skin care.

 Others believe that personal skin care is just a matter of applying some cream or lotion on your skin, every now and then. Then there are people who think that personal skin care is an event that happens once a month or once a year. Still others busy themselves with ‘personal skin care’ all the time. However, personal skin care is not that complicated and neither is it that expensive (considering how beneficial it is). Personal skin care is following a routine or a procedure for attending to the needs of your skin.

Even before you start with a routine, you need to determine your skin-type (oily, dry, sensitive, normal etc) and select the personal skin care products suitable for it (you might have to experiment with a few personal skin care products). Here is a routine that should work for most people with normal skin.

The first thing on personal skin care routine is ‘Cleansing’. The three main ingredients of a cleanser are oil, water and surfactants (wetting agents).  Oil and surfactants extract dirt and oil from your skin and water then flushes it out, thus making your skin clean. 

You might have to try a couple of cleansers before you find the one that suits you the best. However, you should always use soap-free cleansers. Also, you should use Luke warm water for cleansing (hot and cold water, both, cause damage to your skin).  Take care that you don’t over-cleanse your skin and end up damaging your skin in the process.

The second thing on the personal skin care routine is exfoliation. Skin follows a natural maintenance process wherein it removes the dead cells and replaces them with new skin cells. Exfoliation is just a way to facilitate the skin in this process. Dead skin cells are not capable of responding to personal skin care products but still consume these products, hence preventing them from reaching the new skin cells. 

Thus removing dead skin cells is important in order to increase the effectiveness of all personal skin care products. Generally, exfoliation takes it place just after cleansing. As with any personal skin care procedure, it’s important that you understand how much exfoliation you need. Exfoliate 4-5 times per week for oily/normal skin and 1-2 times per week for dry/sensitive skin. Exfoliate a couple of times more in hot and humid weather.

Next thing on personal skin care routine is moisturizers.  This is one of the most important things in personal skin care. 

Even people with oily skin need moisturisers. Moisturisers not only seal the moisture in your skin cells, but also attract moisture (from air) whenever needed.  Use of too much moisturiser can however clog skin pores and end up harming your skin. 
The amount of moisturiser needed by your skin will become apparent to you within one week of you using the moisturiser.  Also, applying the moisturiser is best when your skin is still damp.

The last thing on personal skin care routine is sunscreen. A lot of moisturizers (day-time creams/moisturisers) come with UV protection – so you can get double benefits from them. Such moisturisers are recommended for all days (irrespective of whether it is sunny or cloudy).

Again, experiment with various personal skin care products and also with the amount you need to apply. What gives you best results is the best personal skin care recipe for you. 

However, if you have some kind of skin dilemma, it is best to consult your dermatologist before you actually start using any personal skin care products.

Muscle Fiction

If you'v been training, here's a short list of bodybuilding fiction.

1. 12 Rep rule

Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having  longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

The truth is there's nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

3. Three to four exercises per group

The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of  15 reps or 5 sets of 10 reps.

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes." Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to  transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These  reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

Fitness for Women- Stay Fit and Healthy!

Here are 10 tips for women to stay fit and healthy:

1.    Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines.

 If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

2.    Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

3.    Take Vitamins and Supplements. Do not forget your Calcium supplement.  Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

4.    Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

5.    Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

6.    Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. 

Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

7.    Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

8.    Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.

9.    Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. 

Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature

10.     Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.

7 Tips for Fitness Women

Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman:

1. Get a program that will best suit you. Every fitness woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

2. Set realistic targets. Wouldn't you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. 

It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.

3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.

4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof something that was successfully accomplished.

5. Perform a set of exercises in 10 repetitions. Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.

6. Be flexible and perform a variety of exercises.  Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.

7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.

Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. 

Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.



 

The recipe for dry skin care

Dry skin cannot be ignored. Dry skin leads to cracking of the upper layer of skin and gives it a real bad appearance. 

The main causes of dry skin include: dry climate, hormonal changes, too much exfoliation and treatment of other skin disorders. Moreover, dryness could be the inherent nature of one’s skin. Whatever be the cause, ‘dry skin care’ is very important (but not very difficult).

‘Dry skin care’ starts with moisturisers, the most effective remedy for dry skin. Generally moisturisers are classified under 2 categories based on the way they provide ‘dry skin care’.

The first category includes moisturisers that provide ‘dry skin care’ just by preserving the moisture within the skin e.g. Vaseline. These moisturisers are relatively inexpensive and are readily available (even at grocery shops).

The second category includes moisturisers that work by drawing moisture from the environment and supplying it to the skin. 

This is a very effective way of ‘dry skin care’ in humid conditions. The moisturisers that provide ‘dry skin care’ in this way are also called humectants. 

For proper dry skin care, you must use a non-greasy type of moisturiser, as far as possible. Humectants fall in this category. The ingredients of humectants include propylene glycol, urea, glycerine, hyaluronic acid etc

‘Dry skin care’ is not about just using moisturisers but also using them properly. The best ‘dry skin care procedure’ is to cleanse the skin before the application of moisturiser. 

You can make your ‘dry skin care’ even more effective by applying the moisturiser while the skin is still damp (after cleansing). Also, make sure that you use soap-free products (especially on your face, neck and arms). 

Exfoliation does help in dry skin care, by removing the dead skin cells. However, don’t exfoliate too hard. Your dry skin care procedures/products should also take care of sun protection. Avoid too much and too direct exposure to sun (simply by using an umbrella/hat etc). Use a good sunscreen lotion before going out. A lot of moisturisers provide sun protection too, along with dry skin care.

You also have natural products for ‘dry skin care’ i.e. products that provide ‘dry skin care’ in a natural way (without the use of synthetic chemicals). 

These dry skin care products supply lipid enhancements to the skin, hence enabling moisture retention within the skin. Another, important thing for ‘dry skin care’ is the temperature of water you use for shower or for washing your face – Use warm water; too hot or too cold water can cause dryness too.

‘Dry skin care’ is also about being gentle with your skin. You should avoid harsh detergents and alcohol based cleansers. Also, after a face wash, do not rub your towel on your face, just pat gently to soak the water off.

On the whole, dry skin care is really simple for anyone who takes that seriously.

Vitamin C skin care – The challenge

Vitamin C is often regarded as a wrinkle fighter or an anti-aging agent. The main objective of ‘Vitamin C skin care’, in scientific terms, is to increase the synthesis of collagen (a structural protein that is found in skin).  

The additional benefit of ‘Vitamin C skin care’ is related to its capability of countering free radicals which cause damage to the skin.

Vitamin C skin care, however, faces a major challenge today. This is related to the oxidation tendency of Vitamin C skin care products. On coming in contact with any oxidising agent (e.g. air), the Vitamin C in the Vitamin C skin care products,  gets oxidised; thus making the Vitamin C skin care product useless (in fact counter-effective).

 The oxidised Vitamin C imparts a yellowish-brown colour to the Vitamin C skin care product. This is something that you need to check before buying a Vitamin C skin care product. 

Even after you buy a Vitamin C skin care product, you need to store it properly and keep checking that it’s still good to use (i.e. it hasn’t attained a yellowish-brown texture).

The manufacturers of Vitamin C skin care products have tried to deal with this (oxidation) problem in multiple ways (and research on Vitamin C skin care products is on the top of their list). 

One such method of retaining effectiveness of Vitamin C skin care products for a long term is to keep a high concentration (say 10%) of Vitamin C. 

However, this makes the Vitamin C skin care products even more expensive. The Vitamin C skin care products are already pretty inexpensive and making them even more expensive will throw the product manufacturers out of business. The other way is to use Vitamin C derivatives (like ascorbyl palmitate and magnesium ascorbyl phosphate).


 These are not only more stable but also inexpensive.  Even though the derivatives based products are not as effective as the Vitamin C skin care products, their stability against oxidation is a very desirable feature that makes them very attractive.  Moreover, these are known to be less irritating too.

Talking of effectiveness of Vitamin C skin care products, it’s important to mention that not everyone responds to Vitamin C treatments. So it’s not a magic potion in any way. 

 If you don’t see a noticeable difference in your skin, it might be because of your skin not responding to Vitamin C treatment (and the Vitamin C skin care products might not be at fault, at all).

As more research goes on, one can only keep our fingers crossed and wait for a complete solution to the challenges faced by ‘Vitamin C skin care’ today.

Anti aging skin care products

Anti aging skin care products remind me of the song ’18 till I die’. Indeed, anti aging skin care products are very popular today; and why not, who doesn’t want to look young for ever?

Talking of anti aging skin care products, the first thing that comes to mind is vitamin C based anti aging skin care products.  These products work by enabling the synthesis of collagen (a structural protein that is found in skin).


 This category of anti aging skin care products is related to anti-oxidants. Anti aging skin care products that are based on vitamin C are, however, posed with the danger of getting oxidised themselves (as they come into contact with air during their usage). 

So some anti aging skin care products are based on the derivatives of vitamin C, which are more stable and less expensive. However, the effectiveness of such anti aging skin care is not as much as it is for vitamin C based ant aging skin care products.

Besides vitamin C, vitamin E and lipoic acid are anti-oxidants too. Vitamin E is a fat-soluble anti-oxidant that is found in human blood and helps in building resistance against infection. Vitamin E is also known to inhibit cancer. Liponic acid is known to combat the signs of aging very effectively by reversing the skin damage caused by the aging process.

Phytochemicals form the other category of anti aging skin care products. Phytochemical are special chemicals that are extracted from plants.

There are a variety of phytochemicals that are in use today. Phytochemicals prevent occurrence of cancer of certain types; these include prostate cancer, breast cancer and colon cancer. That is why they find their place in anti aging skin care products.

Some B-vitamins like B5, B6 and B12 are also in use for anti aging skin care products.

The field of anti aging skin care products is vast and needs a lot of research. Though the currently available products are effective, they still have challenges to combat. 

Hopefully, these challenges will get resolved in due course and help get better and cheaper anti aging skin care products.

However, anti aging skin care products should be used only as a supplement to the natural ways of skin and body care. So, drinking a lot of water, getting a good night sleep, exercising regularly, maintaining healthy eating habits and keeping stress at bay are essential means of delaying the aging process. No anti aging skin care product can replace them really.

Choosing a facial skin care product

Talking about skin care, ‘facial skin care’ seems to top the chart. There are loads of facial skin care products available in the market. The most common facial skin care products are the ones that are used as part of daily routine. 

These include things like cleansers and moisturizers. Toners and exfoliation ones are well known too but not many people use them as such.

The general classification of facial skin care products is based on the following:

* Gender (so there are facial skin care products for men and there are facial skin care products for women)
* Skin type (facial skin products for oily skin, facial skin care products for dry skin, facial skin care products for normal skin and facial skin care products for sensitive skin)

* Age (facial skin care products for old and facial skin care products for young)
* Skin disorder (i.e. facial skin care products for treatment of various skin orders like eczema, acne etc)

So that is your starting point for choosing a facial skin care product that suits you. A good way to start is by determining your skin type first. 

Also note that the skin type changes with age, so the facial skin product that suits you today, might not suit you forever and hence you need to constantly evaluate the effectiveness of your facial skin care product.

The facial skin care products are available in various forms i.e. creams, lotions, gels, masks etc, and a lot of people try to pit one against the other in their discussion on which form is best. 

However, one can’t really rate one form as better than another form. What suits you (and whatever you are comfortable with) is the best form of facial skin care product for you, really.

However, it’s important to note that these products work differently for different people. So the best thing is to try the facial skin care product on a small patch of skin (e.g. ear lobes) before actually going ahead and using it.

Another important consideration is the state of your skin. If you are suffering from a skin disorder of any kind, it is best to seek the advice of a dermatologist before you actually make your selection and start using a facial skin care product.

Once you have selected the facial skin care product for yourself, you also need to ensure that you use the facial skin care product in the right way i.e. follow correct procedures for application, use the correct quantity and make the facial product a part of your skin care routine.

Mens skin care

‘Man skin care’ would seem like an alien topic to some men. It would have been even more alien a few years back. However, more and more men are now realising the importance of man skin care (and hence you see markets flush with man skin care products too). 

Even though the male skin is very different from that of a female, ‘man skin care’ is very similar to the skin care for women.

‘Man skin care’ too starts with cleansing. Water soluble cleansers are preferred. Cleansing helps remove the dirt, grease and pollutants from the skin and helps in preventing pore clogging. 

The inherent oily nature of male skin makes cleansing an important part of man skin care procedure. Cleansing should be done at least once every day, even better if it is done twice a day. Using soap on the face is discouraged.

‘Man skin care’ revolves a lot around shaving. Shaving foam/gel/cream and after shave lotion are one of the most important man skin care products. Serious ‘man skin care’ requires a proper selection of shaving related equipment and products. 

One of the main considerations in choosing shaving products should be the skin type (since the degree of oiliness differs from person to person).  


Alcohol-based aftershaves should be avoided. Proper ‘man skin care’ also mandates the use of good quality razors. Here, swivel-head razors are preferred since they are known to reduce cuts.  Besides these products and equipment, it is also necessary that you use them properly. Be gentle when using your razor. Do not scratch it against your skin; use a soft and smooth action (after all it’s a matter of removing hair, not the skin itself).

Male skin is generally thicker and oilier, owing to larger pores and more active sebaceous glands. However, due to regular shaving, the skin can get dehydrated quite easily. Hence moisturisers too form an integral part of man skin care. 

Moisturising gel or cream should be applied after shaving. In fact, some shaving foams/ gel have an in-built moisturising effect too. Moisturisers should be patted gently over the face and massaged gently using upward strokes.

Though a man’s skin is less susceptible to skin cancer caused by UV radiation, using a sunscreen is also an important man skin care measure. You can use a moisturiser that combines sunscreen with the moisturising effect.

Another good option for ‘man skin care’ is to use man skin care products which have natural ingredients like aloe vera, sea salt and coconut etc. Naturally antiseptic oils e.g. lavender, tea tree etc also provide good means for man skin care.

Man skin care is not as difficult as a lot of men think. It just asks for a few minutes every day, in order to give you a healthy skin for present and for future.

Serious skin care

‘Serious skin care’ is about maintaining a healthy and glowing skin all through your life. As you grow older, your body’s natural skin care mechanisms become weaker. So, ‘serious skin care’ is about responding to the changing needs of your skin. 

Thus, ‘serious skin care’ is about constantly evaluating, analysing and changing your skin care routines. Your skin care routine should change based on the environmental conditions, your age and changes in your skin type.

‘Serious skin care’ is also about awareness. With the technological advancements and research, more and more facts are being brought to light everyday. Also, the composition and nature of skin care products seems to be changing with time. 

So trying out the new products is also a part of serious skin care.  However, ‘serious skin care’ advises using a new product over a small patch of skin (not facial skin) first, just to see how your skin reacts to it.

‘Serious skin care’ also means knowing how to use your skin care products. Good practices include things like applying the moisturizers while the skin is damp, using upward strokes for better penetration of skin care products, removing the make up before going to bed, cleansing before moisturising or applying make up, using the correct amount of skin care products, etc. 

Thus, increasing the effectiveness of your skin care products is another focus area of serious skin care.

Some precautions, like avoiding contact with detergents, are also part of serious skin care. ‘Serious skin care’ means being gentle with your skin. 

Things like over-exfoliation, use of low quality products, and application of strong-chemical based products, are all harmful to your skin. 

Some people have a wrong notion about serious skin care. For them serious skin care is - using large quantities of products as often as possible. However, this really isn’t serious skin care (and that’s why awareness is so important).

‘Serious skin care’ is also about visiting your dermatologist for treatment of skin disorders. Ignoring the skin disorders can be fatal for your skin and might lead to permanent damage. 

So, if the things don’t improve with over the counter medication, you should immediately visit a dermatologist. Self-surgery e.g. squeezing of acne/pimples is a big no (it can lead to permanent damage of your skin).

So, seriously serious skin care is more about precautions and preventive measures (than treatment). Serious skin care is about being proactive as well as reactive. In fact, we can say that ‘serious skin care’ is about being proactive about the needs of your skin so that the need for being reactive is reduced to a minimum.

Tips for make up and skin care

‘Make up and skin care’ is generally regarded as women’s forte. Men seldom indulge in ‘Make up and skin care’. 

Many men do care for their skin but make up is really alien to most men. Treating make up and skin care as different topics wouldn’t make sense; after all, make up will work only if the skin is healthy. So how do you exercise make up and skin care, together? Here are some tips for make up and skin care:

* Always have skin care on mind, whether you are buying products for make up or actually applying them onto your skin after you have bought them. 

So what you are buying is a ‘make up and skin care’ product, not just a make up product. Check the ingredients to see if it contains things that you might be allergic to. Also check if it contains high concentration chemicals that can harm your skin.

* ‘Make up and skin care’ is also about testing the products before using them. So, apply the make up on a small patch of skin e.g. earlobes and check how your skin reacts to it.

* Keep track of expiry date on your make up products and never use them beyond the expiry date. In fact some products (e.g. vitamin C based products), if not stored properly, get spoilt much earlier than the expiry date.

* Cleanliness is an important part of make up and skin care procedure. Sharpen your eye-liners regularly and keep all your makeup equipment clean at all times. 

You might fix a date, each month, for overhauling of your equipment. As part of cleanliness, your make up and skin care procedure should also include keeping your hair clean at all times.

* Nail care is another important aspect of make up and skin care. Use a good quality nail polish and always keep your nails clean. Once you are done with cleaning and polishing your nails, you should rub in cuticle oil at the edges of the nail.

* If you have deep-set eyes, you should use a liquid eye liner instead of a pencil one. This will prevent smudging at the deep edges of your eye-lid.

* If you have a skin disorder e.g. acne, you should not apply heavy or chemical based make up. Consult your dermatologist if you are not sure about the make up products that you can use while you have acne or other skin disorder. 

Never try to squeeze pimples/ acne. Remember that make up and skin care should not conflict each other.

* Use a mild make up remover (instead of just washing it away).

* Another important ‘make up and skin care’ procedure is the following golden rule: “Never sleep with your make up on”

* While applying a deodorant, make sure that you maintain the recommended distance between the nozzle and your skin (as mentioned on the deodorant pack).

So, make up and skin care should always go hand in hand. Do not try to treat make up and skin care differently.