4 Reasons Why Sleep Deprivation Will Inhibit Your Muscle Gains

It may seem like a trivial issue that could be easily overlooked, but giving your body a proper sleep every night really is an important step in setting the wheels for maximum muscle growth into motion.

If you really want to see the most dramatic changes in your body over the shortest period of time possible, a restful, quality sleep every single night is a must.

What makes a proper sleep so important?

Well, let's simply take a look at what happens when you DON'T get a proper sleep each night…


1) Mental focus will decline.

One of the biggest problems with sleep deprivation is the effect that it will have on your mental state. Studies have shown that just a single night with insufficient rest will have a significant negative impact on your mental focus and willingness to perform difficult tasks.

Putting forth an all-out effort every time you enter the gym is one of the primary keys to building muscle fast, and in order to do so you must remain mentally sharp at all times.


2) Physical performance will suffer.

Not only will sleep deprivation have a negative impact on your state of mind, but it will also have physical consequences as well. Without a proper sleep, your strength levels will decrease and you'll end up using less weight and/or performing fewer reps than you would normally be capable of.

Your bottom line muscle gains are ultimately determined by the steady increases in poundage that you are able to make on all of your exercises, and keeping your strength at top levels is critical in achieving this as quickly as possible.


3) Recovery will be interrupted.

As you are probably already aware, your muscles do not actually grow while you are IN the gym. Rather, they grow while you are OUT of the gym eating and resting.

The time that you spend sleeping is one of the primary periods where the recovery and remodeling of damaged muscle tissue takes place. Not only do your muscles require recovery time, but your central nervous system, joints and immune system need rest too.


4) Hormone levels will be compromised.

Depriving your body of sleep will have a negative impact on some of the most important muscle building and fat burning hormones circulating in your body. I'm talking specifically about cortisol, testosterone, growth hormone and insulin.

Simply put, sleep deprivation has a negative impact on every single one of them...

a) Cortisol - A catabolic stress hormone that increases abdominal fat storage and stimulates the breakdown of muscle tissue for use as energy.

Studies have shown that insufficient sleep will cause the body to release higher amounts of this hormone.

b) Testosterone - The most important hormone when it comes to building muscle. The higher your levels of testosterone, the more muscle you can build.

Sleep deprivation measurably lowers testosterone levels.

c) Growth Hormone - Regenerates the body and plays a large role in building and maintaining muscle.

The time that you sleep is also the time when your body experiences a natural surge in growth hormone levels. If you fail to get a proper rest at night this hormonal surge will be compromised.

d) Insulin - Responsible for the uptake of important nutrients into your body cells.

Sleep deprivation can result in an increase in your body's insulin resistance levels. This means that your body will have to release higher-than-normal amounts of this hormone to compensate. This can lead to excess fat storage, diabetes or heart disease.


So, just how much sleep is enough?

As with most things, it's certainly an individual factor and varies from person to person. As a general guideline though, I would recommend that everyone out there strive to get a minimum of 8 hours of sleep every single night. If you feel that you require more than that, sleep for 9 hours or for even longer if you need to.

The bottom line is to get enough sleep each night so that you feel 100% rested and energized throughout the day. If you regularly feel fatigued and sluggish, then increasing your sleeping time is a must.

In terms of building muscle size and strength, proper amounts of sleep will:

- Increase your mental focus and energy
- Improve your strength
- Allow for proper recovery in between workouts
- Lower cortisol levels
- Increase testosterone
- Raise growth hormone levels
- Decrease insulin resistance

That should be plenty of incentive right there to start paying close attention to how much sleep you're getting each night.

See you in the morning!

Make sure to  for more winning muscle-building and fat loss strategies that you can begin incorporating into your program right away. You'll have the chance to instantly access my award-winning natural bodybuilding program, "The Muscle Gain Truth No-Fail System", and sign up for my free 8-part muscle building email course.

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The King Of All Upper Body Exercises

Okay, so you're looking to pack on some serious muscle mass, right?

You want to build a ripped, rock-solid physique that demands respect and turns heads everywhere you go, correct?

Good.

In this article I'm going to talk to you about one single exercise that will help you to achieve that powerful body quicker than you ever thought possible.

No, it's not a bench press or a barbell curl.
It doesn't involve cables or chrome machines.
You won't need a swiss ball or any other fancy gym gadgets.

All you need is a good old-fashioned barbell and a flat surface. Load the bar with as much weight as you can handle and pick it up off the ground while keeping your back straight.

Sounds simple enough, right?

I'm talking, of course, about the undisputed king of all upper body exercises: the deadlift.

If you're looking to pile as much lean muscle mass onto your frame as humanly possibly in the shortest period of time, the deadlift is your best friend in the entire world.

That's the good news.

The bad news is that deadlifts are without a doubt one of the most painful and discomforting exercises you will ever come across.

When performed properly, they'll leave you lightheaded, nauseous, gasping for air and will temporarily have you wishing that you hadn't come to the gym in the first place. But if it's serious results that you're after, this is the price you must pay.

The deadlift will work you from finger to neck to toe. It is a raw, basic power movement and will literally stress every single muscle in your entire body to some degree. The main areas of stimulation are the back (lower and upper) and thighs, but once you start deadlifting on a consistent basis you'll see gains just about everywhere.

The high intensity nature of this basic lift will also force your body to secrete higher amounts of powerful anabolic substances such as testosterone and growth hormone. This causes what is known as a "spill over effect", and will result in new, total body size and strength gains.

For example, after a few weeks of heavy deadlifting you should notice that your other lifts, such as the bench press and barbell row, will suddenly increase.

There a few different variations of the deadlift, but in this article we'll focus on the basic, standard bent-legged version. Let's go over the proper technique...

Position your feet about shoulder-width apart and grip the bar with your hands just outside your legs. You can either hold the bar with an overhand grip or with one palm facing in and one palm facing out. Choose whatever grip is most comfortable for you.

Start the movement in a squatted position with the bar close to your shins. With your back flat, abs tight and head looking up, lift the weight off of the ground by driving upward with your legs. Pull the weight up until you are in a standing position. Now lower the weight back down by following the same path as when you lifted it.

Rest the plates on the ground briefly, regroup, take a deep breath and pull the weight back up again. Continue the lift until your legs reach muscular failure or until your form starts to slip.

Maintaining proper form is of high importance when performing deadlifts. You should be able to handle a reasonable amount of weight here, and this increases your chance of injury. The most important thing to remember is to keep your back flat at all times and to keep the weight close to your body. Keep your abs tight as well as this will minimize the stress on your lower back.

Practice this lift with light weight in order to get the form down before you start going heavy. You may also find it useful to use lifting straps when performing deadlifts, as this will prevent your grip from giving out before the rest of your body does.

I recommend performing deadlifts once a week for 1-2 all-out sets.

How many reps should you perform for each set?

Well, deadlifts are such an incredibly effective exercise that they'll work no matter what rep range you use. My suggestion is to stay in the range of 5-7, but some people go as high as 20. Experiment and see what works best for you.

Treat your deadlifts with respect, and be prepared for the gains of your life.

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Is It Possible To Build Muscle Without Gaining Fat?

If you're like 99% of the bodybuilding population out there, your ultimate goal is simple: an impressively muscular physique with razor-sharp definition to match.

You want to be huge, and you want to be shredded as well.

Because of the strong desire for this "ideal body", most people eagerly dive into their programs headfirst. They don't want the results to come slowly and gradually; they want to get from point A to point B as quickly as they possibly can and with as little work as is needed. Everyone is motivated to bulk up, but at the same time are afraid of putting on excess body fat.

Let me clear this up right here…

If you want to add a significant amount of muscle to your frame over as short a period of time as you can, you will always end up gaining some extra body fat along with it.

This is simply the nature of the entire process and if you really want to travel a significant way in the "bulking" direction, you have to be willing to accept this.

In order to gain muscle size, you must consume a surplus of calories in order to support protein synthesis. However, there is no way to divert 100% of this caloric surplus towards muscle growth. A certain amount of it will always end up as stored body fat.

If you want to make dramatic changes to your appearance over the shortest period of time, it is always best to focus on gaining size for a set period of time, followed by focusing on losing body fat for a set period of time.

Since your levels of muscle mass play such a large role in determining your basal metabolic rate, it will always be far easier to melt off body fat once you've built up your muscle size to a significant degree. This is why beginning with a bulking phase is almost always the most efficient route.

Based on what we've covered so far, the goal of a bulking phase is simple: build as much muscle size as possible while minimizing body fat gains. Your goal during a bulking phase is never to LOSE body fat; it's only to gain as little as possible.

This can be accomplished in 3 main ways…


1) Use a precise caloric surplus.

There exists such a thing as "optimal nutrition", but there is no such thing as "super nutrition". A caloric surplus is required to fuel muscle growth, but haphazardly cramming more food down your throat beyond what is necessary to build muscle tissue will simply cause you to gain more fat.

The generally accepted caloric surplus for supporting muscle growth is 15-20% more calories than is needed to maintain your weight. If you are consuming a caloric amount within this range, there is no need to go any higher.


2) Pay attention to your food choices.

The vast majority of your food intake should be coming from lean, high quality proteins, natural/high fiber carbohydrates and healthy/unsaturated fats.

Rather than aimlessly chowing down on every food item in sight, make sure that you're sticking to lean protein sources, keeping blood sugar levels stable through proper carbohydrate choices, and avoiding high amounts of saturated fats.


3) Implement cardio sessions.

There's no need to go overboard here, but implementing 2-3 cardio sessions throughout the week is another way to cut down on fat gains during a bulking cycle. Stick to high intensity/low duration forms in the range of 10-20 minutes, as these types of sessions do not cause the same degree of muscle loss as longer duration forms do.

Once you've gained an amount of muscle size that you're happy with (and this is totally up to the individual), you can then shift into a fat loss cycle and focus on stripping off body fat while maintaining muscle size.

However, just keep in mind that while bulking up, gaining some body fat is inevitable and the trick is simply to minimize it rather than totally avoid it.

To learn exactly how to structure a proper weight training and nutritional plan that will maximize your muscle gains while keeping your body fat levels under control,

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How To Build A Ripped, Rock-Solid Chest

Everyone wants a huge chest, plain and simple.

It is all too common to see inexperienced lifters slaving away on endless sets of bench presses and cable crossovers in search of full, thick pecs. The reality is that there is nothing complicated about building an impressive chest.

The bottom line for huge chest gains is consistency, effort and steady progression in weight and repetitions.

To stimulate the chest using weights you will be using one of two motions: a press or a flye. If you want the greatest bang for your buck from your chest workouts, the true gains lie in your pressing movements.

Flyes may have their place from time to time, but nothing can compare to the overall anabolic effect of high intensity pressing movements. I'm talking about the basic, bread-and-butter lifts such as heavy barbell presses, dumbbell presses and wide-grip dips.

There are no secrets, magic formulas or killer techniques that will "shock" your chest into massive growth. Stick to your basic presses, focus on overload and progression, and I promise that you will see impressive gains.

Here are the most effective lifts for packing muscle onto the chest:
Flat/Incline/Decline Barbell Bench Press

A standard barbell press is the meat and potatoes of any effective chest routine. This basic compound movement will allow you to handle the most weight through the given range of motion.

The incline press will shift more of the stress to the upper region of the chest while the decline does the opposite, targeting the lower/outer region. The flat bench press works the upper and lower regions equally. I highly recommend a standard barbell press as a basic component of your chest routine.

Flat/Incline/Decline Dumbbell Press

Dumbbell presses are another basic and highly effective movement for stimulating chest development. The main advantage that they have over the barbell is that they allow you to move through a more natural range of motion, helping to prevent shoulder injuries.

They also prevent strength imbalances from occurring since one arm can't cheat for the other. The only drawback is that you are not able to handle as much weight. In any case, a standard dumbbell press is an awesome movement that allows for great chest stimulation.

Wide-Grip Dips

An amazing movement for the chest that is often overlooked. Make sure to use a wider grip and lean forward to shift the stress from the triceps onto the pectorals.

If pressing your own body weight is not sufficient then you can always add resistance using a weight belt. Dips are an excellent compound movement for overall chest development.

Sample Chest Routines

Chest Routine# 1

Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps

Chest Routine# 2

Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps

All sets should stay within the 5-7 rep range and should be taken to concentric muscular failure. Write down the details of each workout you perform and focus on progressing in either weight or reps from week to week.

To learn the proper methods for training all of your other muscle groups, make sure to You can gain instant access to a complete online video lesson series outlining the most effective techniques for training your shoulders, arms, back, legs and abs, all in step-by-step detail.

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Want More Muscle? Add More Weight To The Bar!

It can't really be that simple, can it?

With the endless articles, fancy techniques, contradictory debates, special breakthrough methods and lineups of self-proclaimed "muscle building gurus" all claiming to hold the secrets to massive growth in minimum time…

It can't ALL be pointing to this one ultimate truth, can it?

Yes, there are many subtleties and details that make up a winning muscle building workout plan... But the simple fact of the matter is that consistently adding more weight to the bar over time REALLY IS the bottom line goal of any effective training routine.

Take all of the most basic compound exercises (such as squats, deadlifts, bench presses, rows, chin-ups, dips and overhead presses), focus on increasing your poundages as quickly as possible... and that ALONE will yield the greatest muscle building effect from your entire workout plan possible.

Add a good 150 pounds to your deadlift, 125 pounds to your squat and 100 pounds to your bench press, and I guarantee that as long as your nutrition plan is properly in place, you'll come back significantly bigger, thicker and more muscular than you've ever been in your entire life.

But "they" don't want to admit it…

All of the other "experts" out there don't want to tell you that lifting heavier weights is the key to dramatic progress. It's either because they simply don't know it themselves, or because they'd rather sell you some gimmicky approach based on a new "revolutionary discovery" to put more money in their pockets.

They'd rather have you prancing around the gym like a ballerina... carefully balancing yourself on a swiss ball... performing ridiculous "innovative" exercises... super-setting from lift to lift... "feeling the burn"... focusing on isolation movements... and making use of all kinds of other inefficient methods rather than simply having you place your focus on the core heartbeat that makes any intelligently structured bodybuilding program tick…

And that core heartbeat is consistent progression in weight and reps.

It always has been, and it always will be.

The bottom line is simple…

1) Stimulate an adaptive response from the muscles by training intensely with basic compound exercises.

2) Recover.

3) Do it again, but with greater resistance or additional repetitions.

If you are able to do this week in and week out and are continually coming back to the gym stronger than you were before, you are on the right path. If your strength is stagnant and you aren't able to progress every single week, you are on the wrong path.

Let me ask you…

How often do you see a guy with skinny legs squatting 400 pounds?

How often do you see a trainee with an unimpressive back and shoulders deadlifting 500 pounds?

What about a lifter with an under-developed chest and triceps cleanly bench pressing 300 pounds?

Almost never.

And why?

It's because size and strength ARE directly related, and because the bodybuilder who is moving the largest amounts of weight in proper form (and with an effective nutrition plan) will almost always be the biggest guy at the gym.

It's really that simple.

Yes, there are plenty of other details to implement into your plan if you want the greatest results possible... but when it comes to your workouts at the gym, consistently lifting heavier weights must always be your primary goal.

If you want hype, fluff and filler, then be my guest and follow some fancy "breakthrough" workout plan illogically slapped together by some no-name "expert" without a clue…

But if you want serious, explosive, no B.S muscle building results that will thicken up your entire body and turn you into a powerful mass of muscle as quickly and efficiently as possible, then get back to basics.

Begin performing all of the most basic and challenging compound exercises... execute them with a high level of intensity... write down what you do each week... and place 100% of your focus on "beating the logbook" from workout to workout by adding more weight to the bar and performing more reps.

If you're able to do this consistently from workout to workout, that powerful and muscular body will be yours before you know it.

If you want to learn the exact step-by-step details of structuring an optimal muscle building workout plan, go ahead and  for details. You can instantly download my highly popular natural bodybuilding program, "The Muscle Gain Truth No-Fail System" and can also subscribe to my free 8-part muscle building email course.

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Multivitamins: A Necessary Muscle-Building Supplement Or A Waste Of Cash?

One of the most currently debated issues in the supplement industry is in relation to the consumption of multivitamins and the role that they play in enhancing overall health both in and out of the gym.

Can bodybuilders benefit by supplementing with extra vitamins and minerals? Let's review some basic biology as well as the function of each specific vitamin in order to find the answer...

In the grand scheme of things, your body is basically one giant mass of chemical reactions. Each of these individual reactions is fueled by small proteins called enzymes, which work by lowering the amount of energy that is needed for a specific reaction to occur.

Enzymes require the use of a "co-enzyme" which alters its shape and allows it to perform its job properly. Co-enzymes are also referred to as vitamins.

So when it all comes down it, vitamins are needed to fuel the thousands of chemical reactions going on within your body at all times. Not only does this play an important role in overall metabolism and body health, but it also plays a vital part in the muscle-building process.

Here is a list of the major vitamins and the ways in which they will aid you both in and out of the gym...

Vitamin A - Is crucial to the process of protein synthesis where individual amino acids are combined to form new muscle tissue. It also helps the body to produce glycogen, the stored form of carbohydrates within the body.

Vitamin B1 - Also known as "thiamine" and is heavily involved in protein metabolism as well as the production of hemoglobin which helps to carry oxygen around the body.

Vitamin B2 - Also known as "riboflavin" and aids in the fat burning process as well as helping the body to produce energy from carbohydrates.

Vitamin B3 - Also known as "niacin" and increases vasodilation within the muscle tissue, helping you to appear fuller and more vascular.

Vitamin B6 - Also known as "pyridoxine" and is very important because of its effect on protein digestion. Muscle-building diets require larger than normal amounts of protein, and this means that your body needs a higher amount of vitamin B6 than the average Joe.

Vitamin B12 - Also known as "cobalamin", vitamin b12 ensures that the brain and muscle tissue are communicating efficiently and this has a direct effect on muscle growth and coordination.

Biotin - Helps the body metabolize amino acids and produce energy during workouts.

Vitamin C - Heavily involved in amino acid metabolism and the formation of collagen. Collagen is found in your connective tissue and keeps your joints strong and healthy. Vitamin C also plays a role in the production of steroid hormones in the body and also enhances the absorption of iron. On top of all of this, vitamin C is a powerful antioxidant which flushes out free radicals and prevents damage to your body cells.

Vitamin D - Helps the body to absorb calcium and phosphorus more efficiently. Calcium is very important during muscle contractions and also helps to maintain strong bones and joints. Phosphorus is involved in the synthesis of ATP, the usable form of energy within the body.

Vitamin E - A very powerful antioxidant which helps to hunt out and neutralize free radicals. This will help to flush out many of the natural metabolic waste products your body produces and maintain the health of your cell membranes.

As you can clearly see above, vitamins play a very important role when it comes to building muscle and gaining strength. Hard training bodybuilders certainly require higher amounts of these vitamins than the average sedentary Joe, as these vitamins are depleted during intense sessions in the gym.

In addition, a calorie-dense diet requires a higher intake of vitamins to aid in the digestion process. In fact, being deficient in just one vitamin can literally affect thousands of small process within the body.

So, are multivitamins necessary for bodybuilders?

Absolutely!

From protein synthesis to energy metabolism to digestion to vasodilation, multivitamins should be an important part of any effective supplementation plan.

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You Don't Have to Snoop!

Most of the time, people don't feel the need to snoop through their partner's things. If you're in a relationship, trust is very important. Going behind their back just to find out who they have been talking to and what they are doing is morally wrong. However, there are certain times that we feel the need to do a little plundering. One of those times might be if you find a phone number in your partner's pants while you are doing the laundry. In certain situations, this can be enough to drive you crazy. Most of the time, it wouldn't bother you. However, let's say he's been doing a lot of overtime at work. Maybe he has missed dinner several nights in the past couple of weeks.

Then, finding a number with no name can really start to get to you. While you want to trust him more than anything, part of you wonders if you are being betrayed. You wonder if he could possibly be cheating on you, or at least talking to someone or having a friendly relationship with someone that might lead to cheating. When you experience this, you feel guilty for finding the number and worrying, but you also feel nervous and afraid that your worst fears might be true.

You might try to forget about the number, and put it somewhere that you know he will find it. You probably try to convince yourself that the number belongs to a buddy from work, or a company that your partner is working with. Then you keep wondering why there was no name, and what if he is doing something he shouldn't be doing. Worrying like this can keep you from functioning, and can really make you depressed and upset. What if it's true? Wouldn't you like to know rather than wonder? If he's not cheating, don't you want to find out so that you can get back to normal and stop worrying?

Well, you can. All you have to do is visit www.reversemobile.com and type the number in. After a few seconds, you will be supplied with the name of the person the number belongs to. You will also get their address, marital status and other information. In some cases, you can find out if they've been arrested or have any criminal or civil records. This is a very simple thing to do, and it just takes a few minutes to catch him red handed, or to relieve your fears. It can be very frustrating to wonder if your partner is cheating on you. By utilizing this website, you are able to find out quickly and without him ever having to know. Besides, if the number is perfectly innocent, you don't want him to think you were suspicious, do you? Try this website if you are dealing with something like this. You might find out that the number really did belong to a company that your partner was dealing with at work. Then, you can rest easy knowing that you are not being betrayed by the person you love.

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Whose Number is That?

This is one of the most embarrassing things that can happen to you. You find a telephone number written on a piece of paper and you have no idea who it belongs to. It could have been that old friend you ran into and jotted down his or her number. It could have been the number of a house you were interested in, or it could be your boss's telephone number. You have no idea. So, most people might think, 'well just call it and find out who it is.' Think about that though. "Hello, can you tell me who I'm calling?" What if it is your boss, or an old boyfriend or girlfriend? How embarrassing would that be? You don't want to call the number back, but you really want to know who the number belongs to.

There is something else you can do to find out who the number belongs to. Until recently, you were unable to search a cell phone number and find a name and address for the owner. However, that service is now available to the public online on several different websites. The only thing you have to do is log in, type in the number and wait a few seconds. You will be given the most relevant search results on that number from the database. You can be provided with a name, an address and more. The great thing about this is that you don't have to call the number and find out who you're speaking to – and they will never even know you searched for their name from their phone number.

Another thing that sites like this are helpful for is if you find an unexplained number on a phone bill, or on your cell phone. Don't want to call and find out who it is? That's understandable. We all have people that we just don't want to speak to, or it could be someone you'd rather not talk to. Telemarketers are now able to call cell phone numbers to solicit. So, simply go online and type in that number. Find out who has been calling your home or your cell phone easily. Then you have the choice of calling them back or not.

Missed calls? If you were out and missed a call, this is very useful. If you have no idea who it was, you can utilize these websites to find that out as well. A lot of times if someone calls you from a cellular phone, your caller ID will display the number but not the name. When you have no idea who the number belongs to, but you don't want to call it back, this can drive you up the wall. These sites are great for that. It is a very easy thing to use, which can save you a lot of headaches and stress wondering who in the world was calling you. While it may not seem like much, it's a great way to save time and energy to find out who a number belongs to.

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Why Settle for Less than the Best in WoW Cataclysm?

Is your game stalling, and you find that the spells of your destro warlock or frost death knight seem like they aren't packing much more punch than that of a holy priest? Does your character sometimes seem like the way the troll describes the women he likes – "dumb, droopy, and with halitosis"? If your character isn't performing at their peak, then they're not alone – you're experiencing the same thing as many of the people who play the game.
You can break free from this morass of mediocrity with the exciting, amazingly effective new guide, IWinButtons, that's taking the WoW world by storm – the first-ever completely up to date guide to the macros and keybindings that will be your stepping stone to being one of your server's top players, whether you enjoy PvE dungeons, PvP action, or a bracing mixture of both!
You need to ask yourself just one question when you're making up your mind to buy IWinButtons – why settle for less than the best in World of Warcraft? You pay your monthly fee to have fun, but what fun is it to be constantly outdone by everyone else?
Having the firepower – or healing power – to hold your own in the game's top raids is the way to ensure you get that purple, epic gear that you're slavering eagerly for. With that kind of equipment, you'll be able to be one of the select few who can take on the toughest villains in World of Warcraft with a chance of walking away with victory, spectacular achievements, and, of course, even more incredible gear.
How, you ask, is this related to macros and keybindings? Why does IWinButtons help you achieve the endgame heroic dungeon and raiding success that you're only dreaming about now?
The reason is simple. All those players you see at the top of the raiding charts got there because of the excellence of their keybindings and macros. Through a long, painful process of trial and error, peppered with brilliant flashes of insight, they discovered the combinations and rotations that squeeze every last bit of damage, threat, or healing out of a spec.
If you try to keep up with a fight by clicking, or even just using your keyboard, you'll inevitably fall behind because your brain and reflexes can't move as quickly as it's possible to through a computer interface. A macro, when you trigger it, carries out the instructions programmed into it with unfailing speed and precision, augmenting your natural reflexes and ensuring that your character's powers are used as often and as efficiently as possible – thus piling on the damage or healing.
The macros and keybindings in IWinButtons aren't just any old scripts – they're the macros and keybindings of the winners – of the people who have climbed to the top of the WoW pyramid, and stayed there! You can join them today by getting IWinButtons – don't delay any longer, because you deserve to get the best out of WoW, and this amazing new guide can give it all to you!

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You Know My Number. . .

We've all been there. It's 2:00 AM and you wake from a sound sleep to the insistent ringing of your phone. You stumble out of bed, suddenly worried that someone may be sick, hurt, or worse. You reach for the phone, hoping that no one is hurt, and say, "Hello?" You're greeted with silence, a dial tone or a laugh. A million thoughts flash through your mind: Is this just some kid having a laugh at your expense? Could it be a disgruntled neighbor with a bone to pick, or something more serious, like a stalker or burglar?

Few things are more frustrating than a prank phone call. And they can become downright frightening if they continue. The feelings of helplessness and fear caused by prank phone calls have even led some people to violence! Maybe at one time, you were on the other end of that prank phone call. Do you remember calling a random home and asking if their refrigerator was running? Weren't you hiding behind the automatic anonymity that your phone supplied?

Wouldn't it be a relief to find a way to stop the harassment? Maybe it's just a kid having some fun, or maybe it's more serious than that. But it is your phone - your privacy - being invaded. For as long as there have been telephones, jokers and criminals have used them to terrorize and harass their victims with little or no chance of being caught. Only until recently has technology caught up to these prank callers and given them some pause by making Caller ID and *69 available to the public.

But, in many cases, cell phones have created a new and convenient way for prank callers to continue to harass you without giving away their identity. These days, technology has allowed us to strip away that cloud of anonymity and put a name to the number that identifies that prank caller! By using the Internet's ability to instantly scan millions of public records databases, you can discover the name, address, and many other interesting facts about the person calling you at 2:00 in the morning.

The use of reverse-search technology and the scores of public records available through these sites used to be the stuff of private investigators and officers of the law. But today, you can access this information on dozens of websites, usually for a modest fee. This has helped level the playing field in the area of personal security and investigations.

There are many other reasons why one may visit a reverse-search site to locate the person behind the cell phone, such as researching unknown numbers on your bill, looking up who shows up on your "missed calls" list, or even investigating suspected infidelity of a spouse. But, for good old peace of mind, the bringing to justice of annoying prank telephone callers ranks right near the top of that list. Imagine being able to answer the phone the second time with, "Hello Tom. I'd stop calling if I were you. I'd hate to have to get the police involved." A good night's sleep awaits you.

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Natural Hair Loss Solutions

Hair loss is a very common problem in the whole world. Various factors like heredity and improper diet can determine the hair growth of a person. Due to intake of a lot of food with high sugar content can also lead to hair loss. A person also loses hair when affected by harmful chemicals present in shampoos and conditioners. If one wants a good hair growth for lifetime then one has to always opt for natural ways instead of artificial treatments. A lot of stress and tension is also one of the major causes of hair fall in women. Taking in healthy diet, exercising daily are some few tips which one can follow.

Some basic concerns like washing hair thrice a week, taking care that dandruff is not present as it is also a major cause for hair fall.

Coming to diet, one should avoid food containing high sugar content. Vitamin C also helps in enhancing both, the quality and the growth of the hair. One should consume at least two lemons per day. Eating protein containing food contributes a lot to hair growth. Eating one banana regularly strengthens one hair. Having an onion during lunch is advisable by many hair specialists as it prevents hair fall and also improves one's quality of hair. These are some tips that should be into concern while planning their diet.

Exercise also contributes a lot in preventing hair fall due to more blood circulation. After washing hair, it is recommended to take hot towel treatment. It involves steaming a towel, and then applying on hair. It prevents breakage of hair. Instead of using chemical conditioners, one should add two tablespoon honey to one cup water and apply it on hair followed by rinsing it after two minutes. Using herbal shampoos will prevent hair loss in future.

If these tips are taken into action then one will start noticing the result at least after a month.

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5 Steps You Can Take Today To Lower Blood Pressure Naturally

High blood pressure, or hypertension, is not something to be taken lightly. It is a serious disease, the cause of which is unknown. One fact health care professionals do know is that left untreated, high blood pressure over time can lead to serious heart disease and other vascular troubles, even death.

Blood pressure medications come in a wide range of formulas and
dosages; each aimed at reducing the pressure going through the
blood vessels either as the heart pumps blood or relaxes. Some
medications strengthen the blood vessels while others thin the
blood in an effort to reduce the strain. Trial and error is usually
a doctor's only course of action when determining which combination of drugs and treatments will benefit a specific patient. The problem with this approach is the dangerous side effects, which often accompany these medications.

There is however some good news about hypertension! There are steps you can take today that will begin to lower your blood pressure almost immediately. Overtime, the result is a sustained healthy blood pressure reading that supports your blood vessels and heart for years to come.

Start with these 5 easy lifestyle changes. Always consult with your doctor before trying anything new with your health regime, and never go off of any medication without the advice of your doctor. Here is a list that any doctor can approve of:

1. Drink Water. Yes, water is a way to cleanse and refresh every
part of the body, even your blood vessels. Drink 8-10 glasses each day to flush out excess salt and toxins that make their way into the blood stream. You can use water to replace some drinks
containing caffeine that temporarily raise blood pressure.

2. Stop Smoking. If you are a long time smoker, you know how it
affects your breathing. What you may not realize is its impact on
your blood pressure. If you can't quit completely, then cut down.
Even a 50% reduction in the number of cigarettes smoked each week can help.

3. Exercise. A cardiovascular workout strengthens the heart. This is important because high blood pressure over time puts added strain on the heart. Just 20 minutes, 3 times per week of a
sustained increase in heart rate will aid in lowering blood
pressure.

4. Eat Right. If you are eating better and exercising, a nice
by-product will be weight loss. By reducing your weight by 10%, you can significantly lower blood pressure. A diet that includes the freshest fruits and vegetables will support healthy blood pressure. Reduce or eliminate salt intake, and especially beware of "hidden" sodium found abundantly in pre-packaged convenience foods.

5. Relax. Many people have a temporary raise in blood pressure when they are under stress. If you have high blood pressure because you are over weight or have a family history of hypertension, then stress raises it that much more. Try taking a walk, meditating or listening to relaxing music to take the edge off a stressful day. Make time for decompressing each and every day.

Discover many more safe and effective methods that will make a positive impact on your blood pressure level:

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Muscle-Building Success From Home: Can It Be Done?

I receive emails everyday from aspiring lifters all over the world, and one of the most common questions I'm asked is…

"Do I have to join a gym in order to build a strong, muscular body?"

The answer, my friend, is no. With the right equipment and planning you can follow an equally effective bodybuilding program from the comfort of your home without ever having to set foot in a gym.

In fact, my first 2 years of bodybuilding were spent working out with basic equipment in my basement, and I saw incredible results doing this.

Maybe you can't afford a gym membership due to your financial situation.

Maybe you lead a busy lifestyle and would prefer to save time by training at home.

Maybe you're simply too embarrassed or uncomfortable to train in a regular gym setting at the moment.

Whatever your reason, don't worry!

I currently workout at a gym with my training partner but have to say that my years spent lifting at home were fantastic.

I didn't have to worry about the travel time to and from the gym. I could simply slip downstairs whenever I felt like it and all of my equipment was there waiting for me.

I could listen to whatever music I wanted to, as loud as I wanted to without having to worry about those around me.

I could grunt, yelp and scream through my sets if I was in the mood without disturbing anyone (hey, squatting to failure isn't easy okay?) or train shirtless if I felt like it.

When the workout was over, I could sprawl out on the floor in exhaustion and know that my post workout shakes were just a few steps away, and that I wouldn't have to hobble to my car and spend anymore time driving home.

It was great.

The only real disadvantage is that your exercise selection will decrease because you won't have access to certain pieces of machinery such as a leg press or calf machine. You can purchase certain machines if you have the money to spend and plan on training at home over the long term, but for the majority of people this simply won't be possible.

The good news is that planning out a proper bodybuilding routine does not require the use of any fancy equipment, and all of the machine exercises that you would regularly perform can be swapped for freeweight substitutions.

Here is the basic equipment that your home gym should contain:

1) An adjustable barbell with freeweight plates – A cast iron set is probably a good idea, and you must also make sure that you purchase enough weight so that you can continually progress from week to week.

2) Adjustable dumbbells – This is much more efficient and cost-effective than purchasing an entire set of dumbbells. You should be able to buy the barbell and dumbbells together in a single set.

3) A bench with incline adjustments – A good sturdy bench is a must-have for performing bench presses and other seated movements. If possible you should purchase a bench that can be set on an incline and that also contains safety catches if you plan on training alone.

4) A chin-up bar – These can usually be purchased for 15-20 dollars and can be placed inside of a door frame.

5) A squat rack – This is usually the trickiest piece of equipment to purchase, as a full squat rack can be pricey. Squats are an irreplaceable movement and should always be a part of your workout routine, especially if you don't have a leg press machine handy.

If you can't afford a squat rack then you'll have to be creative. The bottom line is that you must have some sort of apparatus that will allow you to safely unrack a loaded bar and drop the bar onto a safety catch (or the floor) if your strength gives out during the lift.

Don't ever squat without a safe place to drop the bar! Most full squat racks will also provide a chin-up bar on top, so you can kill 2 birds with one stone if you decide to purchase one.

So there you have it; the 5 pieces of basic equipment that are needed to set up a home gym. As long as you have these basic tools in your arsenal you can perform an equally effective workout without ever having to join a traditional gym.

If you're all set to go and need a highly effective, step-by-step workout routine to follow, . I can teach you exactly which exercises to perform and the ideal number of workout days, sets and reps you should use to get maximum results from your efforts. I can even customize a specific workout plan for you based on the equipment that is available in your home gym.

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The Pregnancy Diet - What Does a Growing Baby Need?

During the pregnancy, knowing what the right foods to eat for the baby's development can be a real concern for the expecting mother. As an expected mother, you are told many different things, when you are pregnant and what you should and shouldn't eat.

As an expected mother you are required to maintain a healthy diet, to ensure that your baby gets the right food that it needs to grow. As the baby needs certain nutrients that food provides that are needed for the baby. Here we will take a look at the nutrients that you must have during your pregnancy diet.

During your pregnancy, you are required to have the right amount of food that has a lot of nutrients, such as Protein. Protein is common in many food products such as, fish and dairy products. Having the right amount of protein will help, in providing normal cell growth and blood production, so it is really important that your baby and yourself are getting all the protein that you need, according to Your Guide to Staying Trim During Pregnancy.

Carbohydrates, is also a necessity during pregnancy. These type of foods are what will give the baby the energy that it needs to develop tissues and to make sure that you are feeling right all throughout the pregnancy. Having a good amount of carbohydrates, is essential and this can usually be found in brown rice and grain breads, for example. Of course you must also consume a lot of vegetables and fruit to maintain your hunger, to prevent you from having an over consumption of carbohydrates. As to much carbohydrates can also affect the baby's health.

The next food group that the baby needs to help and grow on its natural path is calcium and minerals. Calcium is the essential, as this will help the baby develop good healthy and strong bones and teeth during the development process. You should be able to find the right amount of calcium in some low fat dairy products, such as milk or yogurt.

Iron is the next source of mineral that you will need, and you want to make sure that you are getting the right amount. A lot of women when they are pregnant don't consume the right amount of iron that is required when they are pregnant, which can be harmful to the development of the baby. Having the right amount of iron will help with the red blood cell production. So, it is imperative that as an expected mother that you meet all the right requirements. Iron can be usually found in foods such as, red meat.

Getting the right amount of vitamins, in your pregnancy diet is also a must. These vitamins are Vitamin A, Vitamin C, Vitamin B6, Vitamin B12, and Vitamin D. This may seem a lot, but you are most likely consuming these in the foods that you eat on a regular basis. These vitamins contribute to healthy skin levels, teeth and bones, and the formation of the red blood cells.

Having the right pregnancy diet, will ensure that your baby develops naturally and that you also have a safe and comfortable pregnancy. Your guide to staying Trim During Pregnancy is a great book, to providing you with extra information, to help you with the right diet that you need for your pregnancy. However, you must note that over dieting can also affect the development of the baby as well. So, having a good healthy diet will help you and the baby.

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