E-Cigs: A healthier alternative or just as dangerous?

A few of my friends have been trying different ways to quit smoking conventional cigarettes. I’ve been pretty curious about the tech behind E-cigs and found the devices to be pretty fascinating.

E-cigarettes are the 21st century take on smoking. Operating a battery-operated chassis that turns liquid from a cartridge into aerosol, users can deliver nicotine to their systems while avoiding the cancerous nature of tobacco. These devices have been on the market for more than a decade and continue to surge in popularity, but there is increasing widespread disagreement regarding their safety, or any benefits they may or may not have.

How they work

The device itself is rather simple: the e-cig heats a liquid, normally containing a mixture of nicotine, propylene glycol and glycerine, into an inhalable vapor. The chemicals can be purchased in small cartridges, some with different flavorings.

E-cigs do not produce smoke like traditional cigarettes, however they do expose others to secondhand emissions. While the safety of device is still unknown due to the lack of long-term research, many studies have indicated that there is some possible risks associated with vaping (the term for using an e-cigarette). It’s also important to note that e-cigarettes are still not regulated by the FDA until the beginning of August.

The general consensus is that e-cigs are less harmful than conventional cigarettes. Professor of public health sciences and psychiatry at Penn State Jonathan Foulds, PhD, tends to agree.

“They’re simpler than cigarettes. [When] you burn it, cigarettes create 7,000 chemicals into your body. But with e-cigarettes, there’s no combustion. The good news is that you’re inhaling a vapor that’s got four to give things, as opposed to 7,000 things.”

But what else do we know about them?

The answer? Not much.

While proponents of vaping insist that e-cigs are potentially less harmful than conventional cigarettes and may even help smokers quit, critics are quick to mention that the safety of the product has yet to be tested.

There have been very, very few studies that investigate the extent of the biological effects. There are however, all kinds of potential dangers associated with the chemicals, especially in high doses. Accidentally ingesting the liquid inside the cartridges is quite poisonous, and even a small amount can be deadly.

Additionally, the lithium-ion batteries found in e-cigarettes have proven to be often unstable, resulting in dangerous explosions that can harm a person’s face or body.

Isn’t smoking an e-cigarette just as dangerous though?

Short answer: not really, probably.

Long answer? Scientists exposed human tissue to both e-cigarette vapor every three days for between one to 8 weeks before the tissue deteriorated. For the normal cigarette smoke, the cells only lasted 24 hours.

This seems to indicate two things: smoking cigarettes is far worse than smoking electronic ones, and that smoking anything is far worse than smoking nothing at all.

“E-cigarette vapor is known to contain a range of toxins which include impurities in the e-cigarette liquids and toxins generated when solutions are heated to generate vapor,” says John Britton, a toxicologist at the University of Nottingham, UK. “Some are carcinogenic, so it’s likely some long-term users of e-cigarettes will experience adverse effects on their health, and the authors are correct to point out that these products should not be considered risk-free.”

“But if smokers can’t give up completely,” Britton adds, “e-cigarettes are safer than smoking.”

So what does this all mean?

In short, it seems that E-cigarettes seem to be less hazardous than conventional cigarettes, but they are by no means just as safe as not smoking anything at all. It’s important to understand how your actions affect others, and to be considerate. Just because E-cigarette vapor isn’t as toxic as conventional cigarette smoke, doesn’t necessarily invite its use in places where smoking isn’t generally permitted anyway.

Cagliari, a little-known treasure

People travel to Sardinia for the sun, sea and sand and the historical capital city Cagliari is often overlooked. With beautiful buildings, glamorous shopping streets and some great local restaurants Cagliari is a great destination in its own right. What’s more, young Sardinians are starting to realize the lucrative possibilities of their city as a tourist destination and some cool budget accommodation options are beginning to emerge.


Transportation and Accommodation

A taxi from the Cagliari-Elmas International Airport to the city centre costs approximately 30 euros. You can also take the train or the bus. Trains in Sardinia are efficient and from the city’s main station, Ferrovie dello Stato you can get connections to destinations all over the island.
Most of the hotels are located in the old town or behind Via Roma. There is also a lot of accommodation in the port area. Il Cagliarese on Via Vittorio Porcile is a great value, quirky guesthouse with friendly hosts who will give you reliable tips on where to go and what to see. http://www.ilcagliarese.it

Things to do and sights to see

Unlike other major European tourist destinations such as Barcelona, Cagliari does not advertise itself as a weekend getaway and as a result is not swarming with tourists.
The old medieval town or castello is an interesting place to spend an afternoon. At the top of the hill, the view across the city to the sea is spectacular. The view gets even better if you climb the Torre di San Pancrazio (not recommended if you suffer from vertigo!).
One of the most interesting sites in the old town is the observation deck Bastione San Remy, which was used as a shelter during World War Two. The cathedral is well worth a visit and other beautiful churches include the Collegiata di Sant’Anna. Architecture buffs will be interested in the examples of Fascist neoclassical architecture, such as the Palazzo di Giustizia in Republic Square.
Near the port, there are many spectacular 19th and early 20th buildings. Spend a few hours wandering along Via Roma taking in the grandeur and the designer stores.


Food and tips

One of the most romantic things to do in Cagliari after dark is dine al fresco. Sardinian cuisine is distinct from Italian food and one of the island’s great attractions. You will find high-quality seafood dishes near the port but local specialties are actually hearty meat-based dishes like sausage stew and roast suckling pig. Most of the restaurants cluster together in the area directly behind Via Roma although it is definitely worth exploring further afield.
Cagliari is heaven if you have a sweet tooth. Traditional pastries and cakes are routinely served with coffee and ice cream is a local specialty. You will find gelaterias on every street corner and in every square. The city is also great for coffee lovers. Caffes generally have terraces where you can spend an afternoon reading and people watching. Some of the best, including Antico Caffe, are in Piazza Costituzione. http://www.charmingsardinia.com/sardinia/antico_caffe_cagliari.html

Cagliari is well worth a few days’ visit before you head to the beach. Go, but don’t tell anyone!

Espresso vs Drip Coffee vs Turkish Coffee [infographic]

Various types of coffee brewing techniques compared. Learn the differences between the various coffee preparation techniques. The infographic created by the Coffee Brewing Methods editorial team compares three of the most popular brewing methods: Drip coffee, Turkish coffee, and espresso. According to the team, Turkish coffee, espresso, or manual brewing methods, become more and more popular. They have various “How To’s” on coffee preparation, including how to make espresso, Turkish coffee brewing, and cold brew coffee. You can take a look at their tutorials if you feel adventurous. asdas

Drip coffee is still by far, the most popular brewing method, because it makes a clear cup. The light taste profile also makes it more appealing to people with sensitive palate. Espresso and Turkish appeals to coffee aficionados, and it fulfills their need of intense flavor, and full body. According to the infographic, however, preparing an espresso is not simple. This is probably another reason to stick to your automatic drip coffee routine. My favorite is espresso, but I buy it at the coffee shop every day. Turkish is “not my cup of tea”. What is your favorite coffee type?

Via coffee-brewing-methods.com.

How To Advertise Your New Business

Everything a New Business Owner Needs to Know

Advertising your new business is crucial to its success, so it’s important to plan how you’re going to do it.

When you’re establishing a business, it’s easy to leave the advertising and marketing as an afterthought. After all, you’re going to be focusing on the concept and development of your business. This is a dangerous mentality to have though, as advertising your business well is vital to its success. Just devoting whatever time and resources you have left at the end won’t deliver a successful outcome. So how can you ensure your marketing campaign is a successful one?

Choosing the right platform

Think carefully about where you’re going to advertise your product. There are so many magazines out there, so start off by figuring out which ones your potential customers may be reading or looking at. Setting up a photography business? Advertise in wedding magazines. Selling tools? Go for DIY publications.

Consider advertising in the weekend editions of newspapers too – people are more likely to read them leisurely, cover to cover.

Consistent, small ads

Advertising in newspapers and magazines can be costly. So instead of a splashing out on a full-page advert, build your brand with frequent small ads. Flick through your daily newspaper and you’ll notice that companies of all sizes use this method – and it works! You’re more likely to remember the name of a business after prolonged exposure to it, after all.

Discount ad space

Magazines want to sell all of their ad space, so if there are still unused spaces left at the end of the month, it’s worth trying to bag yourself a discount. It’s a riskier strategy, so don’t rely on finding that cheap ad space alone. At the end of the day, if you pay the normal price for adverts in two magazines and a reduced price in one, you’re still saving money. If you’re a regular advertiser, you may be able to secure yourself an even better deal.

Get online

As well as setting up a website, make some social media accounts too. Twitter and Instagram are free to set up, and allow you to connect with millions of users. Track search terms that are relevant to your business, follow those who are in the industry and interact with potential customers. You should also pay attention to how the most successful companies grow their brand with a strong online presence.

Advertise with a PVC banner

As well as magazine readers and internet users, you need to attract passers-by too. Your business could be just the thing they need – but if they don’t know it’s there, you’ve lost out on a customer. So invest in a PVC banner to grab their attention. They don’t cost the earth to have made, and what you’ll get back from them in terms of visibility and passing trade makes them incredible value for money.

Starting as you mean to go on

With a great advertising and marketing strategy, there’s no reason why you can’t launch your business with real impact. We all have to start somewhere, but the key is to hit the ground running and attract customers from day one. By following all the advice in this guide, you can look forward to a long, happy and successful time at the helm of your company.

Featured images:License: Image author owned

Lee Reeves is the managing director at Signs and Print Ltd., which is one of the UK’s leading large format print providers.

The Cost of Clean Water

Large scale desalination plants are found in Saudi Arabia and Israel because of their dry climates, up until now desalination has never been a priority for the United States. Unfortunately California is now facing the same challenges as these Middle Eastern countries. Historically California would import water whenever there was a need for it, a majority of the water coming into San Diego is from the Colorado River. With water resources becoming scarce California is looking for new ways to provide water.

San Diego County is home to the Carlsbad Desalination Plant. It is the largest desalination facility in North and South America. It can produce up to 54 million gallons of clean drinkable water a day. This is good news for California that has been in a drought since 2013 but for San Diego 540 million gallons of water a day is not nearly enough to supply everyone.

In order to desalinate water it most go through a process known as reverse osmosis. Approximately half the water taken into the plant becomes fresh water while the other half contains all the leftover salt. The extra salty water is then diluted and recycled back into the ocean. Reverse osmosis requires large amounts of pressure in order to convert salt water into clean water but that pressure requires a significant amount of energy.

The Carlsbad Desalination Plant is now the single largest user of energy in all of San Diego County. They have spent over a billion dollars in order for the plant to run at maximum efficiency. Maintaining the desalinating process requires a large enough power source, the cost is one of the reasons desalination is not widely utilized in the United States. Energy is approximately 55 percent of a plants cost of maintenance. With a growing trend of businesses going green many desalination plants are looking towards alternate energy sources. Renewable energies are becoming less expensive and provide tax breaks for businesses in the U.S. Unfortunately solar and wind energy alone cannot generate enough power to completely replace current sources. Desalination plants have installed energy recovery devices that mitigates energy loss through data centers.

In spite of these efforts water from the plants still costs more to produce than it does importing fresh water. Desalination is promising but energy is still too costly to rely on desalination plants.

The Listeria Scare

Chances are you have heard about the recent listeria outbreak. Since April, there have been major nationwide recalls on frozen foods originating from CFR Frozen Foods in Pasco, WA. The plant is home to at least 40 different brands, which have been affected by the recall. Listeria is the most common of foodborne illness and can be quite fatal. However, this is not meant to scare anyone as there is very little chance of an infection occurring.

All told, eight people have been diagnosed with listeria in two and a half years, though there was a more serious listeria outbreak involving cantaloupe in 2011. Odds are not good that you will contract the disease.

People most at risk are those with weakened immune systems, older people and pregnant women. Beyond that, it comes down to personal responsibility. There is no reason that anyone with safe eating behaviors should contract listeria even with foods from this recall.

The first prudent thing to do is to check the complete recall list. Frozen fruits and vegetables processed at the CFR plant since May of 2014 with expiration dates as far as April 2018 are the susceptible, tainted products. If you know what you’re eating may be dangerous, don’t eat it!

Still, people often eat tainted food without knowing it. This is where safe eating habits come into play.

Bring vegetables to a boil. One misconception people have is that there is no bacteria in frozen food. Freezing only stops bacteria from growing, it does not kill it. Freezing actually works to help preserve bacteria. The only way to kill bacteria is by boiling it.

Do not eat frozen vegetables. It may sound weird, but vegetables are rather common to eat frozen or raw, particularly in smoothies or in salads. Non-cooked room temperature food gives the most fertile place for bacteria to grow.  

Do not thaw vegetables in the refrigerator. The slow warming process allows bacteria to spread rapidly.

Do not microwave frozen vegetables. There is no guarantee how thoroughly they are being cooked as compared to letting them boil on the stove.

Keep the refrigerator clean, particularly in areas where liquid from fruits and vegetables may have drained.

If you may have eaten some contaminated foods, don’t worry too much. See a doctor, particularly if you start to develop symptoms within a few days. However, trace amounts of listeria exist in most anything and people ingest it daily. In normal, healthy individuals, small amounts of various bacteria are good for the immune system. It is only in large concentrations that listeria becomes harmful.

Safe eating and cleaning practices are the best defense against a particular disease. Eating healthy and practicing good hygiene leaves almost nothing to worry about.

5 Personalized Mug Gift Ideas for Coffee Lover Dad

If you really want to make the father’s day cherished, you are at the right place. Win-win personalized Mug Gift idea is the first choice gift to show how much deeply you love and care to him. Surprise your dad with supreme collections of personalized gifts for dad from here. We have shortlisted soulful gift, touch directly to hearts. So go for it.

1-Claddagh Stein

representing affection is now become very easy from the online gift shop. Now you can easily represent your emotion on the gifts and show your intense love towards your loved one. Claddagh Stein ceramic mug is really simple but very traditional mug you can carry for your dad. If he believe in simple living believe me this gift is appreciable. Your father can have the coffee or beverages at office as well as homes too. Green color personalizing name with love message purely express your love towards your father.

2-Father’s Day Headln Coffee Mug






Here you go for Headln Coffee Mug for your coffee lover father. Reward to his selfless duties by gifting him “Dad Of the Year” Coffee Mug. Intensely he will feel so glad and cherished that this gift is given by the person whom he loves most. 19th June date with your father’s name printed on the Mug to make his day. Beautiful white ceramic mug represents thoughtfulness, delightedness and kindness towards your dad. So order it for your loveliest father.

3-Super Dad Coffee Mug

Without a doubt you are going to steal your father’s heart with this super dad coffee mug. Deserving people deserves a great treat. Give your super hero and super dad award and full his life with happiness and joyfulness. We assure you it will instantly spread beaming smile on your father’s face, you never seen before. No talks, no discussion, no excuses, without speaking single word, you can share all the good thoughts with your beloved father. A classy heavy duty mug is personalized with the name and year.  Above all this is the coolest gift to spread eternal intimacy towards the father and the son or daughter relationship.

4-Monogram Coffee Mug


Prove your love towards your Dad with Monogram Coffee Mug. It’s very simple but looks great while serving tea or coffee inside. Alphabetical word is simply personalized with red color. The heavy ceramic mug is on the way to show off your irresistible and unending love towards your Dad. Celebrate his day like he never expected before. Amaze your father with loveliest gift; he is going to keep nearby him always. Certainly it’s a perfect gift to get the award winning smile on your father’s face.

If you still not get the right point of personalized gifts delivery, contact us.
5-Irish Coffee Mugs


Have you thought about creating sweet stories? You can with this Irish Coffee Mug. Tell your Dad how much you care for him, love for him, think of him. Yes, it’s the day to showcase all your warmest and heartfelt feelings towards him. There are loads of gifts, but this would be the nicest gift ever he imagined before. Personalizing his name on the Irish inspired design looks great. It’s a phenomenal gift you can buy to give the special recognition and acknowledgement to the great personality of this world. If you really want that your gift is to be acknowledged in the mass of gifts, pick this one. This will be the great memorable and cherished gift; he will always keep with him as a memento.

There are so many choices of gifts you buy but not stays for longer duration. Personalizing gifts is the perfect deal, just not shows your personal attention but stays for living sweet memories for longer duration. We value relations, and that’s why we bring the gifts only touches hearts. It’s a perfect gifting option to bring closeness in the father and the son or father and daughter’s relation. Than Hurry UP! Time is moving fast, and just few days are remained. This is a limited edition gift; you can buy for your father. So make it fast and order it now. Contact to us and place your orders now.

Corsica, island of beauty

Off the coast of France rests a small island in the mediterranean. Traded from one country to another throughout the centuries, it begrudgingly remains a small, but very proud region of France. The island sits nearly forgotten from October until May, but in the summer months, Corsica comes alive as the “ile de la beaute”, or “island of beauty”. The nickname is fitting for this stunning island, with its turquoise beaches, soft sands and jagged mountains. The juxtaposition of its landscape makes for one heck of a postcard. Because the terrain is so varied, Corsica is perfect for anyone from the avid hiker to the lazy beach bum.


Corsica is technically a region of France, but the people who live there could more accurately be described as Italians who happen to speak french. Everyone is warm, and welcoming. They want you there and they want you to enjoy their island. And there is so much to do and see, it’s not a very difficult task.


The food in Corsica tastes Italian with a French twist. The pizza and pasta is to die for, but then again so are the crepes and galettes. If you want to eat something more traditional you can’t go wrong with Corsica’s figatellu, a traditional spiced sausage or blettes, a regional savory pastry. But if you’re not hungry, a simple coffee by the sea will wake you up and make you wonder how French coffee can taste so much better.

Cities to Visit

There are more than few major cities in Corsica worth seeing. Ajaccio, is not only the capital of the island, but is also Napoleon Bonaparte’s birthplace. Ties to Napoleon are all over the city from the main drag, Cours Napoleon, to souvenirs shops that sell everything from Napoleon mugs to hand towels. It’s even possible to go and visit the house where he was born.

coast costarica

Ajaccio is a beautiful town with a sparkling blue ocean and palm trees against a backdrop of severe-looking mountains. Although Ajaccio is beautiful in the summertime, in the spring, it snows in the mountains, but stays warm enough to swim in the sea. In the early spring, it is possible to go skiing at “valle d’eze”, a slope with a view. Only 45 minutes from Ajaccio, it’s possible to ski up high and look at the sea below.


However, Ajaccio isn’t the only major city worth a visit. To the north is Bastia, Corsica’s other major city. A bit of a younger crowd, Bastia has a great nightlife scene. Whether you’re having drinks by the marina, or find a cool new bar in the old town, you won’t be bored. Also situated by the sea, Bastia offers more of a hustle and bustle atmosphere. Just as pretty as Ajaccio, it is split into old and new town. New town boasts lots of shopping and restaurants while old town’s historic center is perfect for any history buff.


Slightly south of Bastia is Corte, the only university town in Corsica. The city is nestled in the mountains. At first you might think you made a wrong turn and ended up in Utah. Although hiking is big in all of Corsica, the hiking trails around Corte are some of the best on the island. The waterfalls and rocky cliffs are worth the sometimes strenuous trek.


Haute-corse, or Northern Corsica, is the very tippy top of the island. Regarded by Corsicans as the most traditional region, it may also be the most picturesque. Tiny towns have remained nestled in their hillsides for centuries. If you have a car and don’t mind the windy roads, haute-corse is perfect for a romantic time away. Flit from one town to another, enjoying the quiet atmosphere. Little churches, cafes and boutique hotels abound in this part of the island.

bonifacio corsica

Corsica is magic. It’s just off the beaten track to where it isn’t swimming with tourists, but touristy enough so if you don’t speak French, it’s never a problem. Whether you’re into a day at the beach, a great nightlife scene, a romantic getaway, or an avid hiker, there is something for everyone. This sunny destination welcomes you home.

How to get more Facebook shares

how to get more facebook shares

1. Be Consistent

Post 5 times a week so you’re “top of mind” for your Fans.

2. Time it right

The best time to post will depend on the type of business you’re in.

3. Use eye-catching images

Alternate photos and video with text-only updates.

How do you find awesome, eye-catching images?

Easy. Use Post Planner’s Viral Photos feature.

4. Keep it short

Posts between 100 and 150 characters (fewer than 3 lines of text) see 60% more Likes, comments and shares than longer posts.

5. Be relevant

Your content should let your audience know that you know who they are.

6. Use your authentic voice

People are your Fans and friends because they like what you do. Your voice on Facebook should be true to your brand.

7. Include a call to action

If you ask your Fans to Share, Like or Comment, they are more likely to do it.

8. Be creative with apps

Contest and promotion apps, along with forms, surveys, etc. can deepen users’ involvement with a business or brand.

9. Have a sense of urgency

Include up-to-minute tips and tricks, and whenever possible, dispel myths.

10. Offer value

Before you share something on Facebook ask yourself if you think your Fans will find value in the content.

11. Be entertaining

If your followers like funny memes or respond well to video, take note. Use the type of media that works best for your audience.

12. Be educational

People love to share how-to guides and tips.

13. Make a list

Lists, in the form of an infographic or a pdf (or a blog post) are great for sharing.

14. Be seasonable

Tailor your content to the season or an upcoming holiday.

source: marismith

30 sets of fat burning

Nowadays there is a tendency that all people have to look good. You have to be smart, well-groomed, with hairstyles, manicures and beautiful fit bodies. Besides, in recent years, it has become very fashionable to lead a healthy and active lifestyle. But as we all know it is often very hard to start something. Here I offer you 30 sets of fat burning that will help you get in shape and get rid of extra fat in the body.

Lets’ start!


1.     Caffeine


As soon as you wake up, drink 1-2 cups of coffee. Caffeine – is a proven “fat burner”. It helps not only to burn more fat during exercise, but also prevents its accumulation. Drink a cup or two of strong coffee before morning cardio. Even do not dare to put sugar and cream! This will spoil everything! Sugar and cream do not let burn fat! Instead of coffee, you can take caffeine in tablets (200-300mg). And be assured – the effect of caffeine is scientifically proven!

2.     Carnitine


Take some BCAAs and carnitine before cardio. Cardio destructs not only fat, but also muscles (catabolism-muscle destruction). In order to avoid this, take 5g of BCAA. BCAAs is guaranteed to neutralize muscle catabolism! Don’t forget about carnitine.  It burns fat and increases levels of the hormone testosterone that also burns fat.


3.     Cardio before breakfast


Do cardio before breakfast. While you are sleeping the  body, usually depletes sugar. So, subcutaneous fat is the main source of energy for cardio. That is why, morning cardio efficiency is very high! Of course, you have to get up a little earlier than usual to get in time to work. But the effect of cardio is worth it!


4.     DO intervals.


Some time ago, cardio was understood as rhythmic running. But later, we came up with a new cardio – interval. For example, run fast for a minute and then walk fast for a minute. This alternation of load pace has a powerful fat burning effect. Scientists undertook to compare the results of a six-month aerobics course in two groups: first group simply practiced intense jogging and the second – the intervals. As a result, athletes in the second group disposed of fat 9 times more. Spend your morning cardio for 25 minutes, breaking it up into minute intervals: minute – running, minute – brisk walking.


5.     Eggs.


You need a good meal after a morning cardio.  The best option is eggs. The yolk contains healthy fats and lecithin, which helps the muscles grow, improve brain function and accelerate fat metabolism. Cholesterol that is also in the yolk is used to produce testosterone in your body. Fats in eggs are immediately spent on energy consumption and almost never stored. Scientists note that the consumption of eggs for breakfast reduces subsequent calorie intake by almost 25%. Nutritionists recommend eating 2-3 whole eggs + 2-3 egg whites in the morning. Do not be afraid of cholesterol in eggs, taking them does not lead to an increase in bad cholesterol. But you should be afraid of infection, so boil eggs!


6.     Slow carbohydrates.

It is good to eat slow carbohydrates, for example, 2 whole-meal toasts or a plate of porridge for breakfast. Slow carbohydrates do not raise insulin levels, which is responsible for fat storage “on reserve”. When insulin is low, carbohydrate metabolism slows down, and fat metabolism increases. This saves glycogen during training, and speeds up recovery. In addition, grains contain fiber that helps get rid of fat and suppresses appetite.


7.     A half of grapefruit.

Eat half a grapefruit for breakfast. Grapefruit juice helps get rid of fat, lowering insulin levels due to the action of vitamin C. The research showed that those who ate half a grapefruit for breakfast, could burn 1.5 kg of fat more than 3 months as compared to the other groups.



8.     Oatmeal rocks!

A couple of hours after the first breakfast is time to get to the second. Remember that you need to eat every 2-3 hours. What for? Frequent meal mode speeds up the processes occurring in the body, including fat burning. That is why, you need to eat 6-8 times a day to lose weight. And then, it’s time to eat porridge again. We need simple oatmeal, boiled in water, without  sweeteners or flavorings .


9.     Cottage cheese.

Food intake cannot be considered complete if there is no protein, so add some cottage cheese to oatmeal. This wonderful product contains about 28 grams of protein per cup, that is, casein protein that accelerates the growth of muscles and reduces appetite. It is better to choose cheese with low fat (not more than 1 %).



Drink 2 cups of cold water between meals. Studies show that this method speeds up metabolism by 25-30 % within an hour. On the contrary, dehydration inhibits fat burning. Water intake (plain, no additives) is essential! Do not forget about it, if you want to get rid of fat!

Noon / Training


11.Green tea.

Before a workout, take green tea extract containing strong natural fat burners: caffeine, catechins.          Take it two times a day, to get rid of fat. A single dose is 500 mg, taken before meals.


12.Warm up!

Of course, we do a warm-up before training, stretching and warm-up exercises. That can be replaced by a short cardio session on the ergometer bicycle (10-15 minutes), during the fat burning workout. It will also help warm up and burn at least 150 calories.

13. Train differently!

Strength training should be changed a little, because our goal is to get rid of fat. Focus on large muscle groups. Such training consumes more energy. Give up the isolated lung exercises on blocks and simulators. General exercises with a barbell or dumbbells should be the basis of the training program. Thus, squats consume 50% more energy than the leg press. Then, it is necessary to change the methods and training, too. If you train 1-2 muscles a day, then you need to go to the simultaneous training of all muscles of the body. If you do not have time, break all the muscle groups into 2 days (Day 1-chest, back, delta, legs; Day 2-arms, calves, press). Train each muscle 1-2 exercises for 3-5 sets. It’s perfect to train in a day.

14. Hard training!

Gym veterans advise that you should do a lot of repetitions in each set, so they say you will burn more calories. Not likely! Science has shown that severe hard 4-6 repetitions cause the largest energy consumption, besides, body is in a state of rapid metabolism for a few hours after such training.

15. Less rest between sets.

How can I do the hard 4-6 repetitions and rest between 3 minutes? You can and should! To get rid of fat, you have to rest for 30 seconds, at least a minute. And in order to have time to recover, use this trick: mix sets of exercises on different muscle groups. For example, today you do chest and back. Make a set for the chest and after 30 seconds go to the set of exercise for the back … So, while one muscle is working, the other rests.

16. Extend the Sets

To burn fat even more, use the principles of Weider “rest-pause” and stage sets. Do 6 reps, decrease the weight for 10% and continue set to the bursting point (step). Or you can relax for 15-20 seconds and do a few more reps with the same weight to the bursting point (rest- break).


Noon / After Workout

17. Fast carbohydrates

These carbohydrates are considered to be harmful, because it stimulates the sharp release of insulin, but it is very good after a workout. Insulin helps when exhausted muscles are in great need of sugar. The rapid recovery of energy in the muscles, stimulates further growth. Well, the more muscles, the more energy they need. It will also help get rid of fat.

18. Protein.

Muscles need protein after a workout. Natural protein is slowly digested, so it is better to drink a protein shake of whey protein. The cocktail should contain 20-40 grams of protein. Scientists have proven that taking whey protein in large quantities helps get rid of fat.

19. Creatine.

Creatine increases muscle strength, as well as speeds up the metabolism, increasing the daily energy expenditure of at least 100 calories.

20. Nuts.

Eat some nuts between the post-workout meal and the next meal. They contain healthy fats that help the absorption of other fat.


21 Law of the salad.

You cannot eat a lot for dinner – it is an important rule of weight loss. Vegetable salads will help. They are low in calories, but they have the volume necessary to create the illusion of fullness. If you eat a salad before the main course, the amount of food eaten will be reduced by 12%. It is useful to add beans and nuts to the salad. But store salads with mayonnaise, sauce, etc. are prohibited. Seriously, if you want to get rid of fat, add lemon juice or vinegar to the salad.

22. Fish.

Fish contains omega-3 fats, accelerating metabolism. Its important influence on our body has been proved away back. It is important to remember that fish can be fried only on the grill and never on the frying pan.


It seems like this vegetable is specially created for those who want to get rid of fat. It contains a lot of calcium, vitamin C, chromium, fiber. That’s why,  broccoli is an ideal product for supper.

24. Milk.

Surprisingly, milk helps get rid of fat. Obviously, of low fats. The scientists attributed this property of milk with a high content of calcium that split fats. Milk contains a lot of protein that is useful during the night. Choose milk with a fat content not more than 1%.

25. Fruits.

If you want sweets, forget the cakes and candies. You can only eat fruits for dessert. The most valuable is grapefruit, but you can replace it with an apple (has Sea vitamins and minerals, low in calories).

26. Take a walk

Walk before going to bed. You need to take a walk after dinner, even if there is no dog. Select a distance to walk for 30 minutes. This will be useful and digestion will be faster. It is especially necessary, if you ate too much. But in this case, it is better to walk FOR45 minutes.
Late night

27. No carbohydrates!

You can NOT eat carbohydrates after dinner, even if you are tortured with night hunger. They will turn into body fat. The only exception – late workout. Here you have to do it according to the already known rule about quick carbohydrates.

28. YES protein!

Drink a protein shake before going to bed. The best choice is casein, as whey protein is not suitable. Its uptake will last for the whole night. In addition, casein helps get rid of fat, but you are unlikely to succeed in losing weight in a week.

29. ZMA.

This supplement includes zinc – an important and missing trace element in our body. It plays an important role in the synthesis of testosterone. A low level of zinc means weaker muscle growth. Take ZMA on an empty stomach one hour, half an hour before bedtime.  Read more about the benefits of ZMA.

30. Sleep!

Lack of sleep reduces the level of hormones, including testosterone, slows down metabolism and the burning of fat. Scientists believe that sports people should sleep at least 7-8 hours a day. Though sleeping too much is harmful. This way sleeping over 10 hours leads to the same changes in the hormonal background.

I hope these tips will be useful for you! Good Luck!

Olympia Powell is a blogger, writer and artist.  Works as a writer and blogger at Essay-writer.club Started working as a writer cause of love for the  art of writing and literature. Having some free time paints paintings and just tries to make some art. You can contact her on Twitter  Facebook