Can you depend on your mental toughness skills to stick to a diet?
“What the hell! Carpe diem! Let the binge play out.” Somewhere between the second and third week, Shirley’s grand schemes to adhere to her diet, ends with the above three sentences.
The same scenario plays out all the time. Shirley turbo-charges her willpower and grinds through the first and sometimes second week, abiding strictly to her diet. Then, in the third week, she accepts her friends’ invitation to a cup of coffee.
They chat away leisurely over steaming coffee. The conversation is warm and lively. The air is perfumed by the unique flair of brewed coffee and the aroma of cookies, muffins and an assortment of treats.
Shirley is expending a tremendous amount of willpower to resist her cravings to grab a bite. She has spent the past 2weeks defeating similar temptations to break her diet. But today, when one of her peers, extends the appetizing cookie saucer to Shirley …
And says, “Don’t be so hard on yourself! Just one bite won’t kill you.”
“Ok! Just one.” Shirley replies, falling for the temptation. The cookie dissolves in your mouth with “hmms and ayyhs” of liberating delight. Her mind is jubilating in bliss. In the same moment of guilty pleasure, it occurs to Shirley that, she has just broken her diet again.
Shirley thinks to herself, since I’ve already broken my diet, why don’t I just make the best of it.
Carpe diem! The binge is unbridled. The tight, disciplined diet schedule she’d maintained for 2weeks flies out the window of indulgence.
Her ravenous fingers move from the cookie saucer to the muffin basket, back and forth. By the time the coffee break is over, Shirley’s avaricious stomach is beaming with satisfaction.
But her tortured mind is filled with regret. She is awe-struck with total disbelief, that she did it again. She broke the diet; she’d vowed to keep.
A Willpower Lesson from 4year Olds – Mental Toughness
Back in the 1960s, the Stanford university professor Walter Mischel conducted a series of self-control experiments, now known as the marshmallow tests.
In modern psychological studies on self-control, no other experiments are more frequently cited than the marshmallow tests.
In the experiments, Walter Mischel offered each kid a deal before leaving the kid alone with the marshmallow. One by one, Walter sat a kid in the test room and placed a marshmallow in front of him/her. Walter would explain to each kid that, s/he could eat the marshmallow right away or s/he could wait for 15minutes. If the kid successfully waits for 15minutes till he returns, Walter would reward the kid with a second marshmallow.
Some of the kids chose not to wait and ate the marshmallow right away.
Some of the kids tried to wait. They stared at the delicious marshmallow, willing themselves to resist. But they gave in before the 15minutes were over and ate the marshmallow.
A few kids succeeded to wait through the entire 15 minutes. These are the 4year olds; from whom, we can all learn. They can certainly teach Shirley a compelling willpower lesson on resisting cookies.
Professor Mischel’s experiments didn’t end in the laboratory. He spent the next 3 decades surveying and collecting detailed scientific data on these kids. It turned out that the kids, who were able to resist the marshmallows, were more successful in life. They scored higher on SAT exams, attained higher levels of education, earned higher median incomes, maintained a healthy weight, had higher equity and succeeded in maintaining longer relationships.
The shocking implications of these 1990s findings are profound.
Experiences in childhood have a major impact on your later outcomes in adulthood.
Sigmund Freud’s psychoanalysis had reached the same conclusion. However, by the mid 1960s, nothing was more popular in psychology than discrediting Freud. It turns out that, the Austrian psychologist had that one right, after all.
Your self-control during childhood is a reliable indicator of your current results.
Good news! Yes, self-control is a totally learnable skill.
Distraction is the Philosopher’s Stone of Willpower – Mental Toughness
Re-watch the video and pay close attention to the 4year old kids, who succeeded to wait through the entire 15minutes.
There is a simple factor, common to all the kids who succeeded. Some of the kids were kicking about aimlessly, others twirling their hair, twinkling with their eyes or making strange noises.
Each kid was DISTRACTING himself/herself in his/her own way.
Your willpower is for self-control, even Shirley knows that. But you do not control yourself by steely determination or colossal resolve. The trick is to use your willpower to distract yourself.
If you are going to succeed to follow through on your diet, the art of self-distraction must become an indispensable part of your mental toughness toolkit.
How come, you cannot do the simplest thing in the world? It is obviously simple and easy because millions of people wake up on time every day and go about their activities.
Less than 5% of the population of any quasi-free country makes it to the esteemed club of millionaires. Many desire to be rich but only a few successfully become rich. Therefore, becoming a millionaire is hard because only a few achieve this goal. Waking up on time is a totally different story. It is so easy, that millions of ordinary people do it every day.
How come the average Joe succeeds at getting up on time but not you?
Go figure!
Guess what that implies! It implies that you are below average.
Yes, I said it. I dare you to face the truth. As far as waking up on time is concerned, you are below average. Shame on you! The source of your shame is self-betrayal. The source of your shame is the failure to live up to your standards. The damage to your self-esteem is not the only price you pay for this lack of self-discipline. Your productivity is also falling short of the results which, you are capable of achieving.
Stop reading, if you wish to continue, dragging yourself through life in shame and under-productivity.
The Power of Habits – Mental Toughness
You want to consistently wake up, when your alarm goes off.
That is your goal!
How do you achieve this goal?
Form habits! The key is to make waking up on time a habit. But how can you form the habit of waking on time? Before you learn the right way of forming this habit, let’s go through the wrong ways.
The Wrong Ways to get yourself to Consistently Wake Up on Time
You have probably tried a few of these tactics already.
The most obvious one is increasing the volume of your alarm clock. You quickly discovered that it wasn’t of much help.
Have you tried installing your alarm at the other end of the room? The rational is that, you’ll have to get up and walk across the room to turn it off. And you hoped that, you will become fully awake by the time, you walked across the room to turn off the alarm. Yes, you did become fully awake but that didn’t stop you, from slipping right back into your seductively warm bed.
You bought an ingenious gadget? You might have tried one of those radio alarm clocks, which blast loud music, coupled with sporadic beams of blinding light. Perhaps you tried an alarm clock, which moves about the room. Then, there is the puzzle clock. You will be unable to turn off the alarm; unless, you solve the puzzle.
Did you take the game to a whole new level with a flying alarm clock? Perhaps you tried one of those alarms, which eject its key. Every morning the key flies off to an unpredictable part of your room. You cannot turn off the alarm unless you find that key. Every morning, you are forced to switch on the lights to find the key.
Again, the same rational applies. By the time you solved the puzzle or found the key, you would have become fully awaken. And hopefully, you would not return to bed.
It worked! Didn’t it? But only for a few days or weeks. Then you regressed right back to the old you. You found a way around it: like pulling the plug out of the socket, sleeping through the alarm or mechanically going through all the motions of turning off the alarm, then going right back to bed.
How many other techniques have you tried? Have you tried sleeping with your curtains open? The rational here is that, the rays of sunlight spilling through your window will force you to wake up.
Have you tried biological technology? Biological technology consists of drinking a glass of water, before going to bed. And hope that, you will feel an urge to take a leak, at about the same time; you are supposed to wake up. This technique also builds on the erroneous assumption that, you will not return to bed after taking the leak.
How about keeping lemon fruit by the alarm clock? The big idea is sucking some lemon juice and having the sharp taste startle you into full wakefulness.
Come on, now!
Stop that!
If you keep going, there is no end to these ideas. One of these days, you are going to purchase electro-shocks and try to shock yourself awake.
The Right Way to Form the Habit of Consistently Waking Up on Time: Mental Toughness
Let’s start with the axiomatic.
You are not superman!
That sounds obvious. But believe me, when I tell you that I didn’t know that. I thought I was superman. When I first started building my business, I attempted to operate on 3hours of sleep. To make a long story short, you cannot expect to wake up on time every day; unless, you are having adequate sleep. The definition of adequate sleep is at least 6hours a day.
When I was in the Special Forces, we used to operate for weeks on 3hours of sleep and heavy doses of coffee and guarana confectionaries. My activities in the army were mostly physical. When I started my business, I somehow missed the fact that, the difference between physical and mental work is as wide as the diameter of the universe.
Try waking up consistently on less than 5hours of sleep every day and you are doomed. The first rule is to sleep long enough. To be safe, sleep for at least 6hours a day.
Pre-commitment Technique
Pre-commitment is the gateway to self-discipline. Pre-commitment is a mental toughness war game. Your mind is the battlefield.
No hi-tech gadget can win the war in your mind. Win the war in your mind and waking up will become as easy as breathing. What could be more natural than a cycle of sleeping and waking up? What could be more natural than the cycle of inhalation and exhalation?
Breathing is so natural that, you do not give it a second thought. That is how simple and natural waking up will become to you. But first, you must undergo 30days of pain. 30days is the length of time to form a new habit.
You have got two selves. There is the present-you (now-you), who set the alarm clock and there is the future-you, who must decide to wake up or to procrastinate.
The first step of pre-commitment is to recognize that, future-you is a pleasure-loving creature, who cannot be trusted.
When the alarm goes off, future-you is going to face two basic choices: either suffer fleeting pain or indulge in momentary pleasure.
You are consistent. Your intentions and actions are in synchrony. You do, what you say, you will do. When the alarm goes off, you first instinct is to be true to yourself i.e. to be consistent.
But at this exact moment, nothing is sweeter than the lure of your bed. It is so sweet; you would rather snooze than have sex. If you ever doubt that treasures of untapped genius reside within your incredibly powerful brain, pay close attention to this moment. You will discover your unique unparalleled genius. This discovery about yourself should make you wonder why, you are not writing international bestsellers.
In an instant, your powerful mind will generate half a dozen seductively brilliant rationalizations; why, you must snooze. Your mind will present you with cunningly clever reasons; why, you must return to sleep. If you pay close attention, you will be shocked with amazement at this spark of creative genius. Your most creative imaginations, when you are fully awake, are pale in comparison to the glow of pure, undiluted genius.
Your only chance is to recognize the reasons, which your mind presents you, for what, they truly are: rationalizations. And you must recognize these rationalizations in advance. That is the now-you must make this recognition.
The now-you must also resolve to feel the pain of waking up.
Yes, it is painful and you must pre-commitment to feel this pain.
Your only consolation is that, the pain of discipline lasts for only 30days. Once waking up becomes a habit as natural as breathing, you will cease to feel the pain of self-discipline.
Read my mental toughness posts on pre-commitment techniques to find out how to embrace the pain of self-discipline.
You can’t handle the truth about how to get a flat stomach!
What is the truth and why you can’t handle it?
The truth is you know how to get a flat stomach. The immortal formula is an eternal constant. It hasn’t and will never change. Truth hurts. Half of my clients secretly hate my guts because I tell them the truth.
They never really forgive my no-nonsense attitude. But they give me the biggest tips, well over my exorbitant fees. Imagine being signed fat checks for not letting people off the hook.
Other lifestyle coaches make pennies; yet, they pander to every whim of their clients in an elaborate effort to keep clients pleased and comfortable with themselves.
I repel comfort-seekers who go about with their feelings wrapped around them like catnip around a cat. Only one kind of clients stick around me: the result-oriented. Only those insanely desirous of a flat stomach can handle the fact that, they are fully aware of how to get a flat stomach.
Good nutrition and regular exercise is the age-old flat stomach formula.
Why you can’t handle the truth that, all it takes is good nutrition and regular exercise?
You can’t handle this truth because you are mentally lazy!
Yeah, I said it. Now, you want to pay me a visit, eh? Straighten me out? Give me a piece of mind?
That’s all well and nice. But, what are you going to do about the real problem?
Lack of information is not the distance separating you from that flat, toned tummy, you crave. You already know that, you have to eat well. You already know that, you have to exercise regularly.
You are fully aware that, all knowledge is vain; unless applied.
Here comes the thermo-nuclear mind blast. When I call out my clients on this, you would think, I just sacrificed their first-born on an Aztec alter. Their eyes blaze with blinding hatred. Tempers erupt with the violence of roaring volcanoes. How I manage to walk away alive, from these encounters, remains an unsolved mystery.
You are mentally lazy because you lack self-discipline.
Your dirty, little secret has nowhere to hide. Your game is up. Scream as loud as you want. No amount of shouting can conquer the most powerful weapon in the universe: the truth.
Your real problem is not ignorance of the right nutrition and exercises. Your real problem is the lack of consistent self-discipline to follow-through, on the right nutrition and exercises over a sustained period.
You know your problem is lack of self-discipline. Can you deny that you are a heavy weight in procrastination? Even Bruce Lee trembles in your presence. You are such a champion that, you never even get to start.
You know that diary, in which, you are supposed to record your weight every day. That’s the one we are talking about.
Do you know that, you have to weigh yourself every day? Of course you do! That is how, you monitor yourself and keep track of the progress, you are making.
Have you written down your target weight?
Yes, you have to write your goals down. You have to formulate and write down a plan.
Oh! I forgot. You are a world-class champion at procrastination.
You aren’t? Prove it! Stop reading! Get your journal out and write a plan! Write a diet and exercise plan! Make entries in your journal every day! Rate yourself! Self-monitoring is essential to consistent self-discipline.
Did you notice my unrestrained abuse of the exclamation mark?
Have I made is clear enough for you? I take prodigious pride in my bluntness, to a fault. It is not obnoxious. It is downright arrogant.
Start by writing your ideal weight in your journal. Write your diet and exercise plan to attain your ideal weight. Weigh yourself every day and jot it, in your journal. Do those three things and your self-discipline muscle will start to tense.
Don’t celebrate yet! We are only just beginning.
You still have a long torturous journey ahead. You are looking at 30days to convert your daily exercises into a habitual routine. Another 30days to re-configure your nutrition into a habitual diet. An additional 30days to nip and tuck your way into a sexy flat stomach. That’s a total of 90days.
Is 90days too long for you?
Sorry mate! That how long it’s going to take and not a day sooner. My father use to tell me, “a smart person learns from the mistakes of others.” The average learns from her mistakes.
I encourage you to go out and use those programs which promise you a flat tummy in 10days. Some programs are even more outrageous. They promise a flat tummy in 10hours. But here’s the real kicker. There are people out there, who believe them. So, make my day! Go spend your money on one of those fancy programs, which promises you a flat stomach in 10 or 20days. Just remember to bookmark this site. You will be returning to it after 20days because you will not have had the result, you crave.
How to get a Flat Stomach by Forming Practical Habits
Habits will make you or break you.
You will never hear a more profoundly, valuable insight in this life. That’s a bold statement. Let me back it up. “We are what we repeatedly do. Excellence, then, is not an act but a habit.” Aristotle.
Your whole life is determined by your habits. You are not getting that flat stomach; unless, you adopt the right habits. Nothing will change; unless, your habits change. You might score a couple of successes here and there. But, they won’t be permanent; unless, you adopt new habits.
Habits are everything.
Habits will make you or break you.
The first habit you need to form is daily exercise. This will take 30days. For 30days, you will do nothing else but stick to a specific exercise pattern.
Do not fret! Further down, I will show you, the 3 most effective abdominal exercises.
I might as well warn you! Abdominal exercise alone won’t give you a flat stomach.
Cardio will do 10times more for you than crunches ever will. Cardio is the gym lingo for aerobic exercises. These are exercises which predominately target the heart: running, cycling, swimming, etc.
Abdominal exercises specifically target your waistline. Abs exercises are utterly useless, if you are fat. Show me a fat girl with a flat stomach and I’ll show you a living dog in a Korean kitchen.
If you are fat, you should lose weight first before developing a flat stomach. It is impossible to over-emphasize, the absolute necessity to become fit first, before working on your abs. A fat girl cannot develop a flat stomach.
How do you know, if you are fat?
Divide your height by your weight.
Height / Weight = Body Mass Index (BMI)
You are:
-Underweight if your BMI is less than 18.5
-Fit if your BMI is in the range from 18.5 to 24.9
-Overweight if your BMI is in the range from 25 to 29.9
-Obese if your BMI is greater than 30
Thanks to the internet, you can calculate your BMI online. Before you push that panic button and go “Oh my God!” remember to change the metric system to pounds or kilograms. You’ll also find a link to an iPhone App on the site. An App which can calculate your BMI will save you from logging online.
Every body can develop a flat stomach. Not everyone can develop a set of 6 pack abs so ripped that, they can deflect inter-continental ballistic missiles.
I do not have the faintest idea why, a girl would desire a chiseled-out network of chocolate bars on her belly. It doesn’t look sexy. Leave the six pack abs to guys. But, if you are interested, beware that, you have a genetic disadvantage. Women have a genetic predilection to store body fat because of their unique reproductive role.
Your genetics play a huge role in your muscle structure. I train with guys who do everything right. They eat right and train like Olympians. We are talking insane training, in the order of 500crunches per session; yet, their abs never gets ripped. It’s just genetics. If you do not have the genes, there is nothing you can do about it.
Take a look at the tummy of Muhammad Ali aka the Greatest. This guy was not simply ultra fit. He was an extraordinary, once-in-a-century kind of athlete, who reigned supreme in an extremely competitive sport. Yet, at no time was his tummy ever sculpted.
Here is a guideline to your how to get a flat stomach plan. Remember that plan, which is supposed to be in your journal. That’s the plan we are talking about.
Your plan is a detailed to-do list.
You must set aside a specific time to perform specific activities.
Your first 30days should be dedicated to forming a daily exercise routine. Train for 6days in a week. I suggest going for a 45minutes run and a 45minutes swim once a week. Do 30minutes of cycling during the other 4days! Reserve 1day for complete rest. During the 6days of training, conclude your sessions with abdominal exercises.
In the paragraph above, I suggested a 45minutes run.
Please forgive my ambiguity! I meant a 45minutes sprint. You should be sprinting not jogging. How can you tell, if you are doing it rightly? When your heart is pounding savagely against your chest and you can feel the taste of blood on the back of your throat, then you know that, you are sprinting.
If you don’t like this method, strap a heart rate monitor to your wrist. A heart rate monitor has the advantage of unfailing accuracy.
There are three training zones: easy, moderate and hard. The easy training zone is between 60 to 79%. The moderate training zone is between 80 to 89%. The hard training zone is above 90%.
If your heart rate monitor is showing below 90%; you are not sprinting and you are not burning enough fat.
Do not panic! You won’t be sprinting for the full 45minutes. You should consume 5minutes warming up. Your warm up should be in the easy zone. The remaining 40minutes should be spent in interval training. You sprint for 5minutes then recover. Your recovery should be in the moderate training zone i.e. between 80 and 89%. Alternate between 5minutes sprints and 2minutes recovery!
I’ll have to ask you a favour!
Do your cardio in the hard zone or forever remain silent!
Do not claim that cardio is ineffective; even though, you have not been training above 90%. If you do not burn enough fat to get that flat stomach, do not claim that you used my method. How dare you? Even though you are fully aware, that you have not been training above 90%.
The Law of Habit Formation
I am going to tell you the most fundamental law in habit formation. If you violate this law, you will fail. Some things are very simple and they do not need to be overstressed.
You will fail, if you violate this law.
“Thou shall form one habit at a time.”
You may form only one habit during a 30day period. You will fail, if you try to form more than one habit during the same 30day period. Read my book, if you are interested in a scientific explanation of this law.
Your first 30day period should be spent, forming a daily exercise habit. Your second 30day period should be spent, forming the right eating habits.
There is no secret when, it comes to good nutrition. Everything goes except high GI and high carbohydrate foods.
Permit me to irritate you with one of those startling facts which, you already know!
You will not develop a flat stomach, if you consume more calories than you spend. On the contrary, you will get fat.
Your nutrition should have a high protein and low carbohydrate content. Dietary supplements are great. Take dietary supplements but above all, do not diet. Do not confuse good nutrition with dieting.
Give up high carbohydrates foods like white bread and white rice. Give up high GI foods like corn flakes, French fries, pretzels and parsnip. GI stands for Glycemic Index. High GI foods have high glucose content. This includes sodas, chocolate and confectionaries.
Have your meals at regular times but do not starve yourself. Your hunger cycle fluctuates between the anabolic and catabolic state.
You know those mid-morning snacks which, you love so much. You must totally give them up. Sometime during the mid-morning, when you are feeling tired, that is the catabolic state trying to kick-in.
You prevent catabolism each time you give in to the lure of the mid-morning snack.
You are fighting a losing battle, if you imagine that, you can summon your willpower to resist the temptation. It might work for a while. But we both know that, the binge is around the corner.
Here is the exclusive solution you can’t afford to miss. You must trick your stomach to stop sending hunger signals to your brain. What is the surefire way to trick your brain?
This is the equivalent of killing two birds with one stone. Kou tea will help you burn fat and maintain your eating schedule at the same time.
Drink Kou tea without sugar. Glucose will sabotage the natural catabolic state of your metabolism. During the catabolic state, your pancreas secretes the hormone glucagon. This is precisely what, you want.
Glucagon is your fiercest and most loyal ally in the war to destroy belly fat. The hormone glucagon does one thing only. It sizzles through your mid section, converting stored fat into glucose. Your pancreas naturally secretes the hormone, glucagon whenever, your blood sugar level is low.
Here is the ultimate secret to unleash your most powerful ally into your bloodstream. Keep your blood sugar level low by eating only low GI foods.
The Most Shocking Rule of How to Get a Flat Stomach is Do Not Diet
Do not go on a diet. Do not starve yourself. Maintain a structured eating pattern but do not go on a weight loss diet.
Homo sapiens evolved in an environment where, famine and starvation were commonplace. We are the descendents of Homo sapiens, who had a genetic advantage to store food in their bodies. The body stores food as fats.
The first time you go on a diet, you are going to succeed in losing weight. The second time you go on a diet, you might succeed, once more. But your chances of succeeding the third time are slim to none.
The reason you fail the third time is self-evident. When you went on a diet the first two times, your body assumed that, there was famine. By the third time, those fat-retaining genes of your ancestors have all switched on to maximum alert.
You can rely on those genes to fight tooth and nail to retain every molecule of fat within reach. They are operating in survival mode. The genes think your life is under threat.
Never go on a starvation diet.
Marshalling through the Last 30days of Your How to Get a Flat Stomach Plan
Your first 30days were spent forming a daily exercise habit. Your next 30days were spent forming a structured eating habit. The last 30days set is to be spent on spot training.
Spot training is fitness lingo. It refers to training, which targets specific muscles.
You guessed right. The abdominal muscles are the target in your crosshairs.
By the time 90days are over, your sexy stomach will be lean and flat. Say goodbye to those days when, you couldn’t undress, in front of your partner without switching off the lights. Remember those days when, you use to hit the beach, clothed like a pious Afghani woman. Those days belong to the bygone pages of your journal. Come summer, you’ll be hitting the beach with bikinis straight out of Victoria Secret’s swimsuit collection.
The Top 3 Flat Stomach Exercises Guaranteed to Tone Your Abs
Calm down! Read and re-read the next lines carefully.
Abdominal exercises won’t do you any good, if you are overweight.
First, you must lose weight overall. Your BMI has to be above 18.5 and less than 24.9. Secondly, you must eat well. Good nutrition means anything goes except high GI and high carbohydrate foods. Do not starve yourself and do not binge. Thirdly, do your cardio first, before doing abdominal exercises.
#1 Bicycle Flat Stomach Exercises
Extensive scientific research conducted by Professor Peter Francis at the Biomechanics Lab in San Diego State University has established that, bicycles exercises are the most effective abs workout. This research was commissioned by the American Council on Exercises during the 1990s.
There are 3 abdominal muscles: the rectus abdominus, the oblique muscles and the transversus abdominus.
You have no business with the transversus abdominus. You might as well forget they exist. Your entire focus should be on the rectus abdominus and the oblique muscles. Tighten your grip on these two and the transversus abdominus will take care of itself.
The rectus abdominus are in front. They run vertically from your diaphragm to your hips. No other exercise rips the rectal muscles more than the bicycles abs workout.
How to perform the Bicycle exercises
Lie on your mat, facing the ceiling. Interlock both hands behind your head.
Use your abs to lift your torso as you bring your right elbow to touch your bent left knee. Straighten your right knee while doing this.
Now alternate by bringing in your left elbow and contracting your right knee towards your chest.
How do you know, you are doing it rightly? If it doesn’t hurt, you are not doing it rightly.
4. Add 10reps every week till you hit 50reps. Then, add a second set, then a third.
The trick is not to get comfortable. When 3sets of 50reps stop hurting, learn another variant of bicycle exercise. Mix the exercises to stimulate every strand of your abs to tone up.
The second most effective exercise for the rectal muscles is captain’s chair (power tower or knee raise station) exercises. The Captain’s chair is the most effective exercise for the oblique muscles.
Your oblique muscles are located on both sides of your tummy.
The oblique muscles are surrounded by the last fortress of resisting fat. They are the hardest to get rid of. Have you ever seen gals with rock solid rectal muscles but floppy waistlines? These are the girls, who neglect their oblique muscles.
Neglect this last frontier of the battle and you might just discover that all your time and efforts have been wasted.
You need a Captain’s Chair to perform the captain’s chair exercises. There is no way around it. Get yourself a gym membership or buy a Captain’s chair from your local store.
How To Perform the Captain’s Chair Flat Stomach Exercises
Place your back straight against the backrest and grip handholds firmly.
Use your abdominal muscles to raise your knees towards your chest.
Use your abs muscles NOT the momentum of the swing to raise your legs up. The easiest thing in the world is to lift your legs with the momentum of the swing. If you do that, you would be cheating yourself. It would have been better for you, if you stayed on the couch.
Train hard or go home baby! Savour every pang of excruciating pain as you lift your knees towards your chest. That is why you are there.
3. Slowly lower your knees, enjoying that sweet pain. Governor Arnold Schwarzenegger describes that pain as ecstatic.
4. Add 2reps every week, until you are doing 20reps. Do a maximum of 3sets. When it no longer hurts, adopt a new variant of the Captain’s chair exercise.
When it no longer hurts, adopt a different variant of the Swiss ball crunch. By the time 90days are over, others will be asking you how to get a flat stomach.
“I have learnt by actual stress of imminent danger; that in the first place, self control is more indispensable than gun powder; and in the second place, persistent self control under the provocation of African travel is impossible without real heartfelt sympathy for the natives with whom one has to deal.” African explorer, Sir Henry Morton Stanley.
“I have learnt by actual stress of steady streams of problems which must be solved; that in the first place, self-discipline is more relevant than innate ability; and in the second place, consistent self-discipline under the relentless assault of impulses and alternative routes is impossible without genuine love for the pain of effort.”
Discipline is control of behavior through the use of reward and punishment or pain and pleasure cues.
Behaviour is the result of thought patterns. Thought pattern is a cause. Behaviour is a result. In this vital distinction lies the weakness in discipline from without. When someone else such as an authority figure is activating the mechanism of reward and punishment or pain and pleasure, his focus is invariably behavior i.e. the effect.
Discipline from without is only effective, if the disciplined makes the connection between the behavior (speech or action) and the thought pattern which led to the behavior; then, voluntarily decides to change the thought pattern.
Unfortunately, when effects instead of causes are punished, the disciplined might learn to restrain the action but not the thought pattern. In such cases, guess where the disciplined ends up; when the authority figure is no longer there to punish, but the thought pattern is still vibrant in the former disciplined.
What is self-discipline?
Synonyms for self-discipline include self-control and self-regulation. The term self-regulation is favoured by psychologists while self-disciplined is favoured by the professionals in pedagogy. Even though, self-control is the favoured mainstream term, I prefer the term self-discipline. The point is that these three terms refer to the same skill.
By the way, skill is proficiency (dexterity) gained through training or exercise. You will soon see that self-discipline is a skill which can the developed, improved and continuously heightened like any other skill.
Self-discipline is discipline of the self (you) by the self (you). This time there is no authority figure activating the mechanisms of reward and punishment or pain and pleasure. You are activating pain and pleasure on yourself.
An amateur of self-discipline attempts to control his actions by punishing himself when he misbehaves.
The Skilled a Self-discipline
The pro of self-discipline use a two-stepped mental process. First, you identify the undesired thought pattern which leads to inappropriate action and think of a desired thought pattern. Second, you replace the undesired thought pattern with the right thought pattern by associating pain with the undesired thoughts and pleasure with the desired thoughts.
The Seeming Quackmire of Self-Discipline
Undesired thought patterns are thoughts which lead to undesired actions.
Desired thought patterns are thoughts which lead to desired actions.
This seemingly complex process gets easier with training and exercise. Enlightened training and exercise alone will make you a pro and nothing else.
What do I mean by enlightened? You have to know and understand how each thread of self-discipline weaves into the fabric of your objective.
By the way, you must have an objective or goal; else, there can be no motivation to discipline yourself. You discipline yourself because you intend to achieve a goal. The goal comes first. Self-discipline comes second.
Willpower is chisel for forming disciplines. The goal is the hammer.
Willpower is your basic tool for forming disciplines. You do not want to keep your discipline as a discipline. You want your disciplines to mature into habits. You have to nurture, develop and protect your disciplines till they become adults called habits.
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Is the green coffee bean extract just another lame scam or is it the real deal?
Your love handles and bulging belly is real. The reading on your scale is real. Those extra pounds, which scream at you every morning when, you step on the scale, are shockingly real.
Since forever, your prevalent priorities have been losing weight and finally getting into shape again. But the college days, when sports were compulsory, are over. Now, you can hardly find the time, nor muster the discipline to exercise regularly.
Let me tell you something that will shock and offend the very foundational fiber of your soul.
Your new year’s resolutions suck!
Take a good look around you, for you are not alone. Every year, people just like you make the same commitment to finally lose weight. Just like you, these people honestly mean to lose weight. Yet by February, they can’t remember their diets and their gym membership card is gathering dust on some random desktop.
Life is a capricious bitch! It has way of crippling the most ambitious weight loss goals.
Thanks to the revolutionarily new green coffee bean extract, you can achieve your weight goals without the hassle of strenuous exercise and starvation diets.
Swedish scientists at the Optimus laboratory have discovered the potent, breakthrough active agent in green coffee bean extract: chlorogenic acid.
In carefully controlled scientific experiments; women who consumed green coffee bean extract, consistently lost a whopping 2pounds in 2weeks.
This is by no means an overnight weight loss formula but it is a weight loss formula that works. And its effectiveness is guaranteed as proven in the Dr. Oz controlled experiments.
Dr. Oz is a TV personality who had his doubts about the hype. So he took it upon himself to conduct his own experiments. He was genuinely surprised at the spectacular results.
The women in Dr. Oz control experiment also lost 2pounds in 2weeks.
This is exceptionally rare!
It is very rare for lab experiments and control experiments in real life to produce the same results.
Green coffee bean extract works. It is not one of those lame fads which promise to help you lose 20pounds in 1week. It is the real deal. It guarantees a loss of 4pounds per month.
Loss Weight Steadily With Green Coffee Bean Extract
It is finally time to lose weight slowly and safely. Boost your natural fat-burning metabolism and rip off your belly fat in a healthy way. Control your blood sugar level and reduce your risk of type 2 diabetes.
Regain the slim, tight lines of your youth and propel your confidence to the stratosphere.
The buzz on the internet is raging wild. Goolge Trends has named “green coffee bean extract” as its record-breaking phenomenon of the year. It is absolutely crazy. Everyone is twitting and chatting about it on the web.
The organic coffee beans extract will induce the juvenile energy of vitality back into your life. Order your green coffee bean extract today and take advantage of the recommended formula to lose weight safely and naturally.
Psoriasis is an autoimmune skin infection that is often confused with eczema. Psoriasis causes pain, itching and irritation. The pain of moderate and severe conditions is burning and stinging. Patches of the infected area are scaly and made up of dead skin cells. The colour of the infected patches has different shades (hues); ranging from red, white and silvery. The infected patches are slightly elevated above the surrounding healthy skin.
The psoriatic condition may affect localized skin patches or the entire body. It can affect any body part. The most frequently affected body parts include: elbows, knees, skin folds, armpit, scalp, palm of hands, sole of feet, genitals, eyelids, ears, mouth, lips, fingernails and toenails.
The psoriatic condition is produced by a malfunction of the immune system. Once the psoriatic infection is produced, it tends to provoke the development of other infections.
This phenomenon is known as “comorbidities.” In medicine, comorbidity is the development of an additional disorder (infection), co-occurring with the primary disorder (infection).
The psoriatic condition exhibits comorbidity. Once infected with psoriasis: you become 58% more likely to suffer from a cardiac arrest, you become 43% more likely to incur a stroke, you become 46% more likely to suffer from type 2 diabetes. Up to 30% of people with a psoriatic condition, go ahead to develop arthritis.
Other comorbidities associated with dermatological skin infection include: cancer, obesity, metabolic syndrome, lymphoma, squamous cell carcinoma and Crohn’s disease.
There are five major types of psoriasis: plaque, guttate, inverse, pustular and erythrodermic. You are most likely to have plaque psoriasis. More than 70% of cases, exhibit the plaque variant.
Symptoms and Diagnosis of Psoriasis
You can diagnose psoriasis yourself by a simple visual observation. If you are infected, you’ll feel the itchiness, irritation and pain of the scaly patches of dead cells. The infected area is slightly raised above the surrounding healthy skin. The hues of the patches are red and silvery-white.
If you are still unsure, watch the pictures in the slideshow and compare the pictures to your skin rash. If you still can’t come to a definite conclusion, see a medical professional.
Psoriasis and eczema are often confused because they have similar symptoms. However, they have some distinct characteristics that permit an accurate diagnosis.
Psoriatic plaques form within clearly delimited borders. Eczema rashes are more spread out and have no clear edges.
Psoriatic patches are raised above the surrounding healthy skin. Eczema rashes are flatter.
In general, psoriatic plaques occur in areas atypical for eczema. Eczema tends to occur on the front of the elbows and behind the knees. Psoriatic plaques are more likely to be found outside the elbows and knees. It can also occur in other places such as the scalp, the lower back, the face, the palms and soles of feet.
Causes of Psoriasis
Psoriasis is caused by a malfunction of the immune system. The immune system falsely identifies a healthy skin cell as a pathogen and stimulates the over production of new skin cells around the supposed pathogen.
A number of conditions and environmental factors can trigger this reaction from the immune system.
Your genetic constitution is a major trigger. At least, 10% of the general population has a congenital predisposition to trigger this immune-mediated infection.
Stress (emotional, depression, work pressure, etc) is a frequently cited trigger. Overweight people are more likely to trigger an immune-mediated response. Skin injury is also likely to trigger an immune-mediated reaction.
Any infection that impacts the proper functioning of the immune system can provoke the over production of skin cells by the immune system. Notable infections that lead to an immune-mediated response include: streptococcus infection, earache, bronchitis, tonsillitis and a host of respiratory infections.
Some medications have proven to be autoimmune triggers. Prominent examples include: lithium, antimalarials, inderal, quinidine and indomethacin.
Treatment of Psoriasis
There are several remedies for psoriatic symptoms: topical agents, systemic medication, phototherapy and alternative medicine. The appropriate remedy depends on the severity of the infection.
Topical creams are used for mild or moderate cases. Phototherapy is used for moderate cases. Systemic agents are used for severe cases.
Dermasis is topical cream that treats mild and moderate cases. Dermasis cream is a potent, all-natural formula that quickly alleviates symptoms. Elaborate scientific tests have proven the effectiveness of the Dermasis cream in providing a long term healing.
Doctors recommend Dermasis because it is the only safe and FDA-registered, topical treatment of psoriasis. Order the guaranteed Dermasis formula now and get a rapid relief from the itching and irritation of psoriasis.
Skin tags are small, fleshy skin outgrowths that look like warts. A skin tag also resembles a nipple. The medical name for skin tags is acrochorda (singular: acrochordon).
Acrochordon is sometimes referred to as fibroepithelial polyp or cutaneous skin tag.
Acrochoda are very common. More than 50% of human beings suffer from acrochorda at some point in their lives. Acrochoda affects both men and women; however, they are more prevalent among women.
You can have a single fibroepithelial polyp or you can have several. They can number in the hundreds and cover a fairly large skin surface.
They tend to occur in skin folds such as the armpits, neck and genitals. In women, acrochorda frequently occurs under the breasts. Other skin creases, in which, tags are likely to appear include: eyelids, natal cleft, umbilicus, face, between the fingers, between the toes, nasal cavity, groin and vagina.
Fibroepithelial polyps can occur at any age; however, their prevalence increases with age. They are more common in middle age people and the frequency of occurrence increases as people approach 60. When tags occur in children and toddlers, the tags usually affect their necks or armpits.
Biopsy is a medical procedure, in which, a sample of the skin is cut off and subjected to clinical tests.
When biopsy is performed on a skin tag, the tag is found to consist of a fibro-vascular core. Sometimes, the core contains fatty cells.
The surface of an acrochordon may be smooth, but it is usually irregular. It is usually just as irregular as the surface of a nipple. The typical acrochordon is less than 1cm long; however, they might attain heights of 5cm. The stalk, from which, the tumor projects is called peduncle.
Causes of Skin Tags
Researchers postulate that acrochorda results from skin rubbing against skin. This theory seems very plausible; given that, acrochorda tends to occur in skin creases and folds.
This theory would also explain; why, acrochorda is more common among overweight and obese people. Overweight people have more skin folds i.e. areas where skin chafing and friction occur more frequently.
The friction must not necessarily be skin against skin. Other theories postulate that tags may arise from the friction of clothing or jewelry against skin. Regular shaving also puts strain on the skin as sharp razor blades trim stubs of hair. The friction of the razor blades against the skin might also trigger acrohorda.
Fibroepithelial polyps do not appear at birth; yet, some studies suggest that, they are congenital. Strong evidence has not yet been established to prove a definite genetic causal component.
Biopsies conducted on acrochorda samples have revealed the presence do low-risk HPV 6 and 11. HPV stands for Human Papillomavirus. The presence of HPV 6 and 11 suggest that, they may play a role in the pathogenesis of the skin condition.
In medicine, comorbidity is the phenomenon, in which, a secondary disorder (infection) co-occurs with the primary disorder (infection).
On rare occasions, eczema co-occurs with acrochorda. Some studies suggest that eczema triggers acrochorda. Other infections that co-occur with acrochorda include: Birt-Hogg-Dubé syndrome, acromegaly and polycystic ovary syndrome.
Treatment of Skin Tags
Fibroepithelial polyps are basically harmless and do not require treatment. On very rare occasions, acrochorda itch and irritate. These are very rare occasion when, they occur on moist surfaces like the vagina.
Most of the time, people opt to treat their acrochorda because of esthetic reasons. Some people find even a single skin tag on their face, too unsightly to bear. This might provoke a profound self-esteem crisis, especially in women.
Treatment can be carried out at home or in a medical setting.
Your dermatologist disposes of several techniques to treat the condition. The most widely used techniques include: cauterization, cryosurgery, excision or surgical ligation.
Revitol skin tag remover is all-natural homeopathic remedy. It is based on the potent active agent, thujaoccidentalis. The advanced revitol formula is a painless cure for your skin tag.
Revitol works on all skin types and guarantees a soothing recovery. The revitol cream leaves no scars and causes no pain. Order the certified, FDA-registered revitol remedy now and get rid of your
Rosacea is a skin disorder that primarily affects the face. The condition is characterized by redness and sometimes pimples. The condition may cause inflammation and skin sores that look like acne. In general, rosacea starts by a reddening of the skin. Erythema is the scientific term for the non-pathological redness of the skin. You are most likely to experience this disorder on the central face, across the cheeks, nose and forehead. Those are the body parts, on which, the redness is most likely to break out. Other body parts that occasionally get affected include the neck, chest, ears and scalp.
This condition affects all races. But it occurs more frequently among people of a Northwestern European descent. Toddlers and children can be affected; however, it is more prevalent in people aged between 30 and 50. Men and women are affected differently. Women are three times more likely to get affected than men. Even though, men are less frequently affected, the severity of the infection is more intense in men than in women.
Types of Rosacea
Several types of the infection exist. You may be infected by a single variant or you may concurrently be infected by more than one. The four main types are erythematotelangiectatic, papulopustular, phymatous and ocular. Other less common variants include: conglobata, fulminans and phymatous. The erythematotelangiectatic variant is characterized by redness, accompanied by a tendency to flush and blush. Infected people tend to have sensitive, dry skin. As a result, the blood vessels near the surface of the skin are likely to become widened.
The phenomenon whereby blood vessels near the surface of the skin dilate or widen is called telangiectasias. The phenomenon is also called angioectasias or spider veins. Papulopustular is a variant characterized by redness and red bumps called papules. Some papules are filled with pus and look yellowish. These are called pustules. They often resemble acne. Phymatous variant is characterized by the thickening of the skin and irregular surface nodularities. The affected area may become flaky, displaying dilated blood vessels near the surface of the skin. Phymatous is most closely associated with rhinophyma. Rhinophyma is the enlargement of the nose. This variant can also affect the eyelids (blepharophyma), chin (gnathophyma), forehead (metophyma) and ears (otophyma).
The ocular variant affects the eyes, causing blurry vision and in extreme cases, temporary blindness. The general symptoms present during the ocular variant include redness, dryness, gritty eyes and eyelids. Cysts may also form around the eyelids and they may water frequently.
Symptoms and Diagnosis of Rosacea
You can diagnose yourself by simple visual examination. This can be easily done with the help of a mirror. An accurate diagnosis necessitates the knowledge of the symptoms. The general symptoms include:
-Redness of the face,
-Frequent blushing and flushing,
-A bulbous nose i.e. a thickened red nose,
-Formation of red bumps (papules) and sores that look like acne,
-The sores may form crusts or they may ooze,
-Burning or stinging feeling on the face,
-Irritating and watery eyes,
-Reddened or bloodshot eyes from inflamed blood vessels See a medical professional, if you have trouble diagnosing yourself. Sometimes the condition resembles acne. This would make it difficult to reach an accurate diagnosis. In such as case, you definitely want to see a medical doctor.
The cause of rosacea is currently unknown. Some scientists postulate that high levels of the peptide, cathelicidin and the enzyme, stratum corneum tryptic may be the cause of the condition. Other studies have established a causal relationship between intestinal flora and facial redness. Separate studies have shown that the levels of demodex mites in the bloodstream increases in patients. While the relationship may not be causal, it is definitely associational. Several factors can trigger rosacea. The most prominent triggers include: extreme temperatures, emotional stress, anxiety, windy conditions, strenuous exercise, alcohol, spicy foods, humidity, certain body lotions, heated beverages and certain medications.
Treatment of Rosacea
The first step in treating any disorder consists of identifying the triggers. Then eliminate the triggers. For example, if you have been eating spicy foods or drinking alcohol, you should consider changing your eating or drinking habits.
The second stage of your treatment will either consist of medication or topical agents. The medication for rosacea consists of pharmaceutical drugs such as tetracycline, minocycline or doxycycline. These drugs are mainly antibiotic. Revitol rosacea cream is a top of the line topical agent. The revitol cream is highly acclaimed for its effectiveness and safety. It has absolutely no side-effects because it is composed of natural ingredients. The revitol cream contains anti-inflammatory agents that eliminate the redness, swelling and inflammation caused by the infection. In addition, the natural bacteria fighting ingredients in revitol kills the bacteria on the surface of your skin. Furthermore, the collagen boosting ingredients in revitol soothe and nourish your skin; thus accelerating recovery. Order the advanced revitol formula now and get a rapid relief from rosacea.
Testosterone is what makes a man a man. Without it, you are just a sissy. Low testosterone levels are the gateways to sloppiness and chronic fatigue syndrome. If you often feel inexplicably tired, you are probably running short on the virile serum.
Do you often find yourself feeling tired in the early morning hours; even though, you have hardly done any work?
You are not alone. Most people are permanently burnt out. Their search for more energy usually ends up with a few cups of coffee. Off course, they are disappointed because caffeine is the world’s most overrated stimulant.
Energy drinks like “Red bull” are becoming increasing popular. People are always looking for the ultimate performance enhancing juice at the wrong places.
Effects of Low Testosterone Levels
Lack of the manhood hormone will make you a wimp. Erectile dysfunction is looming in the air. You have not seen the trenches of despair and total embarrassment; until, you are all aroused and willing but your manhood just won’t snap to attention.
Life has it awkward moments such as failing an exam, failing in business, going bankrupt, getting kicked out of your house, etc. None is more humiliating than impotency.
It would be better, if you didn’t have the sex drive to begin with.
Testosterone is not only active in sex. It is essential in other vital aspects of male development. Without it, you probably wouldn’t grow a beard. Low levels can also lead to baldness, even in your early twenties.
A low level of the virile serum is responsible for osteoporosis. Osteoporosis is low bone density. It makes your bones thin, porous and more likely to fracture.
Frequent bouts of tiredness should set your alarm bells off. There is no magic involved. Low levels of the masculine hormone leads to tiredness and fatigue.
Without it, the hemoglobin content of your red blood cells drops to all-time lows. Hemoglobin is essential for cellular respiration. Cellular respiration is the absorption of oxygen and the release of carbon-dioxide. This is the point where glucose (energy) gets released into the bloodstream.
Underproduction of the manhood hormone leads to poor distribution of fat. This ends up causing you to gain excess weight.
In medical nomenclature, underproduction of the manhood hormone is called hypogonadism. Lack of the virile hormone is not just a recreational issue. It is a medical condition that requires treatment.
If your testosterone levels are less than 300 nanograms per deciliter, you can expect a devastating sperm count. Reduced sexual desire and sexual dysfunction won’t be your only problem.
You can also expect disruptions in your sleep pattern and possibly apnea. You might suffer from a chronic lack of motivation and possibly depression.
How to Boost Your Testosterone Levels
The advantages of increasing your levels of the performance hormone are glaringly self-evident. It is the favorite stimulant for high performance athletes.
Even though, it is naturally secreted by the testes, the Olympics Commission considers it a performance-enhancing-drug (PED). Sophisticated testing techniques have been developed to detect artificial increases in the performance hormone.
If you are an athlete, you should know better than to attempt any of the artificial methods, described below.
The most prominent methods used to increase the levels of the virile serum include: intramuscular injections, transdermal gels, transdermal patches, implantable pellets and oral supplements.
Pro testosterone pills are the most powerful oral supplements on the market. They are totally risk free because the ingredients come from organic plant extracts.
The all-natural formula guarantees you enhanced muscle development, improved strength, heightened performance and prolonged endurance. In addition, your burgeoning sex appeal will blast through the skies.
You will gain Herculean energy levels as your blood increases its capacity to process and circulate oxygen throughout your body. Order the certified, FDA-registered pro testosterone pills now and enjoy the blast of bliss.
The flames of the media obsession with deer antler velvet are still burning; ever since, MBL players publicly made their confession. It is no secret that professional athletes constantly seek to enhance their performance. Whenever, athletes discover a substance that can go undetected by the extremely sophisticated doping tests, you can be that, they will use it.
Deer antler extract is a supplement that has gone undetected for years. It is almost impossible to detect because it is 100% natural.
Marion Jones, Ben Johnson, Lance Armstrong, etc. slipped through the doping tests. We only knew about these guys because they confessed. Think about the scores of other athletes who secretly use deer antler extract but never confess.
There are literally scores of athletes out there beating the system with natural substances.
Anybody still using steroids these days is a fool. Natural supplements like deer antler extract are the wave of the future.
Deer Antler Velvet Performance Enhancement
The fitness community is laced with urban myths. One of the greatest myths is that, people, who fail to meet their fitness goals, lack motivation.
Of course, there are people, who truly lack motivation; but most people fail due to plain, old fatigue. Most guys set out with gigantic enthusiasm, but quickly return to their old habits after a few training sessions.
These guys give up and do not even know why. Why do most guys give up? They give up because of muscle fatigue. The muscles take about 3 to 4days to recover after training exercises.
The speed of recovery depends on factors such as age, genetics, intensity of training, sleep, etc. By the way, there is no substitute for sufficient sleep. There is no way around it. In order for the body to recover properly, you must have sufficient sleep.
In our age of ceaseless stress and permanent rush, the importance of sleep cannot be over-emphasized.
After intense training, fluid accumulates around the muscle tissue. This slows down circulation and the proper oxygenation of cells. As a result, you feel weak and exhausted.
Deer antler extract accelerates the dissipation of the fluid.
Deer antler has been used for ages in traditional Chinese medicine. The Chinese cut the antlers into slices and drink it as tea.
The applications in Chinese medicine include the treatment of arthritis, asthma, liver problems, kidney disorders, indigestion, migraines, headache, cold hands, cold feet, chronic ulcers, overactive bladder, soreness in the lower back and knees.
In modern Western medicine, deer antler is an active ingredient in the treatment of stress, liver disorders, high cholesterol, high blood pressure and blood circulation problems.
In both the West and the East, deer velvet is used as a growth tonic for children. It tremendously improves mental acuity. Improvements in mental performance are pronounced both in children and in adults.
Bodybuilders love it for its capability in developing lean muscle mass.
Athletes use deer velvet as a natural performance enhancing supplement because it strengthens the bones and stimulates the production of red blood cells.
Red blood cells are indispensable in cellular respiration. They transport oxygen from the lungs to the muscles. When the oxygen content of blood is high, food is converted more efficiently into glucose (energy).
This is the entire secret of how athletes gain endurance and strength.
Athletes do not have a monopoly on some magic formula. It is very simple. Increase the quantity of your red blood cells and you will gain greater strength and endurance. It is really that simple.
The last hidden secret of deer antler is its powerful aphrodisiac properties. After a few weeks of taking these supplements, your erections will become as hard as steel.
The disadvantage is that your erections will also become more frequent. Of course, it is only a disadvantage, if the babe is not around to help you relief the tension.
The story gets even better. These pills are made with a proprietary formula that includes vitamins and testosterone stimulants. Testosterone is the male hormone responsible for masculinity and performance.
This means, you will be having a double boost. Order the highly recommended deer antler velvet supplements now and get a phenomenal thrust of vitality, strength and endurance.
