Month: July 2015

Many non-smokers are interested in learning how to help someone quit smoking. If you have a friend or relative who smokes, you may not realize how hard it is for them to give up this habit.

Even though the smoker knows how harmful smoking is, wanting to quit and being able to quit are two entirely different matters.

Tips to Help Someone Quit Smoking

Tips to Help Someone Quit Smoking

You may have already quit smoking yourself, but that doesn’t mean that you can advise another smoker.

Each person has their own reasons for smoking and faces different challenges in overcoming the habit.

A smoking cessation method that worked for you will not necessarily work for someone else.

Figuring out how to help someone quit smoking requires you to be patient and understanding.

Offer compassion, and remember that you can never completely know what the smoker is experiencing.

It’s not particularly helpful to tell someone that you understand how they feel.

Such statements can even be perceived as patronizing. Every smoker’s experience is unique, just as every person is unique.

Here are some suggestions for you if you want to help someone quit smoking

1) Don’t expect the smoker to quit cold turkey

2) Encourage even the smallest steps to cut back smoking

3) Tell them that you have confidence in their ability to quit

4) If you go to a restaurant or bar together, sit in the non-smoking area

5) Encourage them to take up an exercise program — and then exercise with the smoker

6) Acknowledge their efforts to quit and give them positive reinforcement such as praise and hugs

7) Don’t tell them that you know how they feel

8) Be available if they want to talk about what they are going through

9) Help them find other activities to fill the moments during the day when they would normally smoke

10) Ask the smoker what kind of support they need from you

So what if it is really that easy? What if all your beliefs about how hard it is going to be to quit are completely false? What if, after just one session of hypnotherapy or NLP you find it incredibly easy to become and remain a happy, confident non-smoker for life? The reason why hypnotherapy NLP are so successful is because both our beliefs about smoking and our habitual smoking behaviours reside within your unconscious mind. So whilst consciously we may wish to quit, all too often our all powerful unconscious mind simply would not let us.Check out Quit Smoking Today now.

Stopping smoking is often a frustrating and painful task. The smoker truly needs all the support and encouragement they can get during this experience, in order to quit successfully.

Even if the smoker relapses, you can continue to encourage them to try again.

Supporting your friends, relatives, and co-workers in their bid to stop smoking is very considerate on your part.

As everyone knows, smoking is a deadly habit that is fiendishly hard to quit.

Your support might be the deciding factor that helps the smoker give up smoking permanently.

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Many people want to know how long to workout for.

I tend to find that most people spend to much time in the gym and if you could decide to make your workouts only last 45 minutes you would keep your motivation.

Also you would get in better shape because you will be much more consistent than you could ever be with two hour workouts.

45 Minute Weight Workout?

Workout at Home

So what can you get done in 45 minutes? Well 45 minutes is all that it takes me to go through my circuit training workout.

You can get 3 sets for every muscle group using basic, compound exercises as long as you do circuit training and minimize your rest between sets.

If you are doing cardio 20 to 30 minutes will seem like a long time when you get started but after a month or so of cardio you can easily do cardio for an hour.

Instead of doing an hour of cardio you would do much better to pick up the intensity and only do 30 minutes of cardio per session.

If this one 45 minute workout is not enough of course some people still workout twice in a day, one or cardio in the morning and another cardio orweights in the evening.

This would definitly be considered very advance workouts to be sure and not anything you would want to worry about until you are some kind of competitive athlete.

I have been trying to keep my weight workouts to 45 minutes each for at least a couple of years now so that I can get a quick warmup, a quick cooldown, and a really intense 30-35 minute workout.

Don’t get me wrong, the workout may be very short but I feel sick from working so hard by the end of it.

Occasional Longer Weight Workouts?

There are longer weight workouts of course and that seems to occur when I am going out for a bike ride.

My rides on the bike in the Summer are anywhere from 1 to 2 hours and although they are tough in parts and easy in other parts.

I mostly think of these as a nice way to just relax and burn off some nervous energy from the day or the week.

How long are you working out? Do you split it up and have short and long ones? What kinds of workouts do you most enjoy doing?

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Scrawny to Brawny, subtitled “The Complete Guide to Building Muscle the Natural Way,” is a fitness guide for skinny men who find it close to impossible to gain muscle mass.

The book caters to “hard gainers” and focuses on short workout routines involving compound exercises that work several muscles at the same time. Scrawny to Brawny also provides nutritional information on the best meals and snacks for quick muscle growth and gain.

The book’s fitness program emphasizes building muscles naturally and discourages the use of steroids.

The book was written by Michael Mejia and John Barardi. As a strength and conditioning coach with his own training facility, Michael Mejia is considered an exercise expert and advisor. John Barardi is a nutrition specialist who designs nutrition plans for elite athletes.

Muscle Gain for Ectomorphs

Many people have to struggle and work extra hard to gain serious muscle mass, especially guys who are naturally skinny, also known as ectomorphs. Ectomorphs are hard-gainers and can be easily recognized by their thin body, narrow shoulders, flat chest, lean muscles, and “delicate” body frame.

Most fitness books are written for men who want to develop bigger muscles while losing body fat. These books generally cater to rounder people (endomorphs) and naturally muscular people (mesomorphs). Scrawny to Brawny is unique because it is written with hard-gainers in mind that is, people who do not need to lose body fat and find it difficult to pack on extra muscles.

What’s in Scrawny to Brawny?

Scrawny to Brawny is basically divided into two sections. One section deals with an in-depth workout guide while the second section consists of a diet plan geared towards the skinny guy who struggles to gain .

Workout Section of Scrawny to Brawny

The workout section maps out four phases. It starts with the corrective phase which is basically a workout template that you can customize to suit your needs.

The corrective phase includes diagnostic tests to see if you suffer from problems such as bad posture or insufficient flexibility.

Exercises are provided to correct any problems you may have. This phase is important because it lays the ground for successful gains in muscle size and strength.

The next phases are designed for hypertrophy (growth and increase of the size of muscle cells), strength, and advanced hypertrophy.

The exercises in these phases focus on developing bigger and stronger muscles for hard gainers. The workouts utilize compound movements such as single-leg squats, deadlifts, bench presses, rows, and pushups.

Freeweights are used rather than machines in order to help develop the stabilizing muscles. The exercises also involve low reps using heavier s.

Diet Section of Scrawny to Brawny

The second section of the book is on the nutritional needs of ectomorphs who want to gain . Being hard gainers, ectomorphs have to eat a lot and consume more calories if they want to build bigger and stronger muscles.

Detailed menus are provided, telling you what to eat and when to eat.

Putting It All Together

Exercise and diet go together to create the biggest muscle gains for hard-gainers. The book provides an in-depth program that includes what and how to eat before and after workouts. A special section on supplements provides useful information on whether or not they may prove helpful.

Pros of Scrawny to Brawny

• Provides excellent nutritional information
• Emphasizes natural ways to gain
• Simple, structured plan is ideal for beginners
• Geared towards ectomorphs or hard gainers who want to develop bigger muscles

Cons of Scrawny to Brawny

• Preparing and eating all that extra food can take up a lot of your time
• Recommended diet of lean protein can get monotonous
• Information is disorganized and poorly edited
• Does not provide sufficient explanation for nutritional choices, corrective tests, exercise plans, etc.

What Customers Say about Scrawny to Brawny

Weight-gain guides for naturally skinny guys are hard to find, and ectomorphs are happy that there is finally a book that caters to their needs. “Scrawny to Brawny” has numerous positive reviews on Amazon’s product page, where it received an average rating of 4.5 stars out of 5.

The fitness guide by Michael Mejia and John Barardi provides a workout guide tailored for skinny guys. As such, the exercises utilize low reps and heavier weights, with emphasis on compound exercises for maximum muscle growth. Individuals who followed the exercise program along with the diet plan reported that they were able to achieve their weight-gain goals.

Readers agreed that the nutritional information and diet plans in the book are essential for successful gain, but some people found it difficult to consume the recommended amount of food. They do realize, however, that it’s crucial to take in a great number of calories in order to gain , especially for hard gainers.

Some people found the book disorganized, making difficult to create an exercise program for the corrective phase. Some people also felt that the book does not provide enough explanations for the diet plans and exercises, leaving more questions than answers.

Overall, however, customers find the book a great resource for hard-gainers who want to develop bigger muscles the natural way. It can help you gain as long as you stick to the program. You can purchase “Scrawny to Brawny” from Amazon at a deeply discounted price.

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