Many ectomorphs find it frustratingly difficult to achieve their desired bulk or muscle size. There is a variety of reasons for this, but they mostly boil down to one simple issue: wrong application of advice.
What is an ectomorph body type?
An ectomorph is a typically skinny person. Ecto’s have a light build coupled with small joints and lean muscle. They have long thin limbs with lean muscles. Shoulders tend to be thin with little width. The other two types are Mesomorph and Endomorph. Mesomorphs have muscular/athletic and well-built body coupled with high metabolism and responsive muscle cells. Endomorphs on the other hand have high body fat, often pear-shaped body coupled with a high tendency to store body fat.
Spend less time in the gym
Contrary to what most say, you should actually do less in the gym if you want to achieve your desired weight or muscle size. Far too many naturally thin people think that they have to be in the gym almost every day for an hour. The problem with this is that it fails to realize that, as a skinny person, you don’t have the same recovery system that the average person does.
As such, short bursts of intense training coupled with pre workout supplements from Supplement Mart, for instance, is the best training type for people with ectomorph body type. Moreover, you should limit gym sessions to 3-4 times per week, staying in the gym for only 45 minutes or so per session. That’s all you need to see results.
When doing sessions, focus on more compound movements and exercises, and less on the isolation work that most people do. You’ll get a more hormonal response from compound moves like deadlifts, squats, shoulder press, rows, and bench press, which will help you build more muscle faster.
Get enough rest. If you’re getting by with seven or fewer hours of sleep, you could be seriously hindering your success. Sleep is when the body goes into recovery mode and when you can be sure that you’re recovering and building muscle. Sleep also activates growth hormones (if you’re still in your teen years), which is a key to jumpstarting the rate you’re burning fat. Aim for eight to nine hours of sleep every night.
Track your calorie intake
An ectomorph usually binges on food. You probably don’t worry about calories nor do you track it. In truth, tracking calories isn’t just for those looking for weight loss. If you don’t track calories, how will you know for sure how many you’re getting in? To see results, you need to learn how to increase your calorie intake while tracking it. If you don’t see results coupled with typical training, you’re probably not getting the right calorie amount.
Avoid food with low-calorie density. Avoid foods with a low-calorie density because you need to eat a lot of it in order to make any significant calorie gains. Some great calorie-dense food includes nuts, butter, bagels, dried fruit, salmon, avocados, grass-fed beef, etc. Also, eating little and often is a good way to make sure that your body constantly has the fuel it needs.
Now that you know some of the best tips for any ectomorph trying to build muscle, it’s time to jumpstart your muscle-building journey. Good luck!
Varicose veins are unsightly and can cause significant problems in later life. Nobody wants their shapely legs ruined by ugly, bulging blue veins snaking down their legs. You can’t wear shorts or miniskirts in warm weather, and if your varicose veins are really bad, you are stuck wearing hideous support tights, whatever the weather. The only option once varicose veins appear is to have vein treatment New York.
Many people assume that varicose veins run in the family. Contrary to popular thinking, this is not always the case. Your lifestyle plays an important part in whether varicose veins appear – or not. We are what we eat and a plant-based lifestyle can help to prevent varicose veins appearing, which has to be a good thing, right?
Why Do Varicose Veins Appear?
Varicose veins form when the veins that control blood flow back to the heart fail. The blood leaks and pools around the vein, forming lumps and bumps. Large varicose veins are hot, itchy, and prone to bleeding. In addition, as your general circulation begins to slow down, which is common as we age, varicose veins can become ulcerous. You can have varicose veins removed by a qualified practitioner such as NY Metropolitan Vein and Aesthetic Center, but it is better for you to take steps to prevent them from forming in the first place.
The Western Lifestyle
The Western lifestyle of processed food and animal products is linked to many health problems, including minor ones like varicose veins. Research has shown that varicose veins are largely absent from cultures that eat a low fat, high fiber plat-based diet.
The Benefits of a Raw Food Vegan Diet
Eating a high fiber diet and avoiding meat, dairy and processed food is the best way to prevent varicose veins from forming. Some experts believe that varicose veins are in part caused by extra straining when moving the bowels. A Western diet full of processed food and animal fats, but low in fiber, means extra time on the toilet. People who eat a raw food, vegan diet have it a lot easier, which puts less pressure on their leg veins and valves.
Eating a raw food vegan diet can prevent and reverse varicose veins. The natural human diet is largely based on ripe fruit and vegetables, with animal products few and far between. You will need to eat much larger quantities to ensure you have enough energy and don’t fall into a calorie deficit.
You also need to make sure you are eating enough to fuel your lifestyle, or you will begin to develop serious food cravings. For example, an athletic male who goes to the gym every day and has a physically active job will need a lot more calories than a petite female who has a sedentary desk job. There are apps you can work out how many calories you need to consume based on your sex, age, weight and activity levels.
If eating a raw food vegan diet interests you, check out online resources for the details you need to make it work and stay healthy.
Your hair is like the rest of your body, which means it needs to be cared for and maintained. Healthy eating is one way to promote healthy hair, so a balanced diet with lots of fruit and vegetables is recommended. For women, keeping your hair in tip top shape is a little harder, due to the many treatments that are used to style and control the hair, and if you think your hair looks a little jaded, here are some useful tips to help retain that healthy shine.
Eat the Right Food
Around 3% of the hair shaft consists of omega 3 fatty acids, which are essential for retaining scalp moisture and keeping your hair hydrated. Tuna, mackerel, almonds, and walnuts all contain high levels of omega 3. Iron is vital, as it carries oxygen to the hair follicles, and certain vegetables like kale and spinach are high in iron content, and of course, you could always take a supplement iron pill if your diet isn’t that balanced. Protein is perhaps the most important of the food groups, and a lack of protein can result in hair loss. If this should happen to you, there are online studios that specialise in treating all forms of women’s hair loss, and with expert advice, the treatment will not affect your busy lifestyle.
Use the Right Brush
Some brushes are very harmful, especially to long hair, and a natural boar bristle brush is recommended, as it helps to distribute the natural oils that the scalp secretes. If you have thick, coarse hair, find a brush with a mixture of natural and nylon bristles, as natural bristles on their own will not be able to deal with tangles.
Condition your Hair Correctly
Using leave-in conditioners once a month will help your hair stay in good shape, and when you apply regular conditioner, make sure you massage it into the ends of each strand, rather than the scalp. Never rinse out the conditioner with hot water, as this will strip the collagen that is clinging to each hair follicle, whereas rinsing with cold water will remove the excess conditioner without stripping.
Avoid the Daily Wash
Contrary to popular belief, washing your hair daily is not good. If your hair is thick, perhaps once a week is enough, as this allows the natural oils to do their job, and you can always rinse your hair in just water if you think it needs it. Whatever the type of hair, you should not wash it more than 3 times a week, and never with really hot water.
Avoid Heat Treatments
It might not be possible to avoid this altogether, but at least limit the number of times you use heat on your hair, as this is a major cause of split ends and other hair problems. A reputable hair stylist would have alternative treatments that give the same results without damaging the hair with applied heat.
Healthy hair doesn’t cost any more than a little time and effort, and by having a balanced diet, you are halfway there already. Follow the above advice and your hair should always be healthy, and hopefully, manageable.
Being seriously ill is a terrible thing. And watching a loved one battle a serious illness is truly horrible, especially when that person is a child. You want to be there for them as much as you can, take away their pain, be strong for them, and give them everything they need. But you are also struggling emotionally. To be able to be strong, and care for someone else, you need to first look after yourself. Here are some tips on how to cope, so you can give more.
Speak to your friends and family. Don’t bottle your feelings up. This is the worst thing you can do, and will only end with you being more upset, and unable to help. You could even consider joining a support group.
Let Yourself be Sad
It's ok to be upset. If you don’t want to show your feelings to the patient, find someone else you can confide in. Cry when you need to. Be angry if you need to. It’s ok. You don’t need to pretend.
Take some time away. Rest. If you are having trouble sleeping, put your pajamas on and watch a film or read a book. Have a glass of wine. Book yourself in for a massage, or go for a shopping trip. Go back to school for the day, or to work, if that helps you unwind. Do whatever it is you need to do to relax. Sometimes you just need a change of scene, and to go for a nice long walk and clear your head.
Remember Your Own Life
You are still allowed a life of your own. Don’t feel like everything must stop. If you are studying, keep it up. You might be able to do a course online, such as an online masters of science in health communication, or at least take some of your classes online. If you are working, you may be able to continue part time. Go out with your friends, enjoy your relationship, pursue your hobbies.
Keep a Journal
Sometimes it’s easier to write things down, instead of saying them. Especially if you don’t want people to know how worried you are, or you don’t feel like you’re ready. Start a journal, and write whatever you feel or think. It’s a great way to understand your feelings.
This might be hard sometimes, but think of all the good in your life and in the patient’s life. Be thankful for all of it. Make small plans for the near future, as something to look forward to.
One of the first things to do is to accept that it is going to be difficult, and things are going to change. Ask for help when you need it. No one will judge you for wanting a little time out. Try to use the break to focus on something else, whether that’s your relationship, or catching up on your healthcare communication degree. Another thing to remember is, its ok to be happy! Even though you are incredibly sad, and worried, sometimes, something will make you laugh. Don’t feel guilty for this. Enjoy it, and share it with your poorly loved one if you can.
Do you fit into the millennial category? In other words, were you born between the late 1980s and mid-1990s? If so, your parents will probably soon retire, if they have not already and your grandparents may still be around. Do you know the status of your parents and grandparent's health? Are they able to live on their own? If so, you may want to consider remodelling their home to help make ageing in place easier.
According to USA Today, "life expectancy in the USA rose in 2012 to 78.8 years – a record high." People living in first world countries have a greater chance of living longer than people who live in third world countries. It can be recognized that this has a lot to do with the availability of quality nutrition and medical care.
As your parents and grandparents age, they will have an important decision to make when it comes to where they’re going to live during their golden years.
There are many pros and cons to senior housing options such as aging in place, nursing home facilities, or assisted living communities. It’s important to find a balance and a solution where everyone’s needs are met. As a millennial ask yourself, how do I respect my parent's wishes and my need for independence?
If your parents are like mine, they are settling into their retirement years and are determined to stay in their home for as long as they can. How can help your parents remodel their home so that they can continue to live comfortably in their own home? You may want to ask yourself, how can I help my parents and grandparents remodel their home to allow them age in place?
Remodelling dangerous areas in the home
There are three areas in the home that are potentially dangerous for anyone, let alone for someone who is experiencing mobility challenges. Below is a list of common troublesome areas for seniors in the home, as well as some ideas on how to help your aging loved ones remodel their home:
As we age, we all become less steady on our feet. No matter how slight this common issue may be and how unnoticeable this is, broken and uneven stairs bring an increased risk of falling to seniors. To overcome a staircase’s potential hazard, consider contracting a carpenter or home improvement company to renovate the staircase and install an in-home elevator.
Most older houses are filled with dark nooks and crannies. The more we age, the worse our eyesight becomes. Many times, hallways, staircases, entrances, and rooms can appear to be darker than they appear. For example, older adults are prone wake up during the night to visit the bathroom. To increase the lighting in your parents or grandparents’ home, you may want to consider contracting a roofing contractor and electrician to install skylights above entrance halls, increase the light bulbs’ wattage, and install safety night lights in hallways.
Aging adults commonly fall in the bathroom. This is due to slippery shower and bathroom floors. Consider installing walk-in baths and showers with non-slip floors. Installing a ledge or shower seat can allow seniors to sit or rest while showering. Also, consider adding grab bars near the shower, bathtub, and toilet to help reduce the risk of falls in the bathroom.
Continue to support your aging parents and grandparents
Watching our loved ones can be a traumatic and stress-filled time. However, it can also be a time to cherish the love, laughter, and happy memories. It is up to us as children of the aging, to help our parents and grandparents live their senior years with quality and dignity. Therefore, we must stand to help them age gracefully with support during every step of their journey.
Everybody knows the cliche “you are what you eat.” Typically this is used as an admonishment for those who indulge in too much junk food or fatty snacks. What many people overlook is that they literally are what they eat. Almost everything we eat is processed and used by our bodies somehow. The little bit that can’t be used is eliminated.
This is true for everything from our organs to our hair and our nails. And this is why one of the most important hair regrowth tips you will often hear is to be gentle with your hair -- not just in the products you use to treat it but the nutrients you consume to grow it.
It’s true: you can encourage hair growth by altering your diet in such a way as to encourage your body’s follicles to build hair stronger and faster. Here are some suggestions for how to do that:
Protein is one of the most important building blocks of hair formation. If you want to grow stronger and healthier hair, you’ll include plenty of healthy proteins in your diet. We’re not necessarily advocating that you go out for steaks every night (that will cause a host of health issues). You should, however, be choosing nuts over chips during snack time and baked salmon over a burger at dinner.
Focus primarily on vitamins B7 (biotin), A, and C when you want to grow healthy, thick, and strong hair. Sweet potatoes are a great source of these vitamins--use them to make french fries instead of the russet variety. Citrus fruits and leafy greens like spinach are also great sources of these vitamins.
Vitamins E and B are also important and avocados are a great way to keep your system filled with them. Avocados are useful in many ways--in addition to eating them, you can mash them up and apply them to your hair to infuse your hair with nutrients or use them as the base for skin care.
Omega 3 fatty acids are incredibly important for the health of our whole bodies but they are particularly good for are hair. That salmon we mentioned? In addition to being a fantastic source of protein is also a wonderful source of Omega 3s. You can also get these nutrients through chia seeds and flax seeds.
Chia seeds and flax seeds can easily be added to pretty much everything you eat. Toss a handful into your morning smoothie or into your salad at lunch. Incorporate them into your sauces.
Eggs are a fantastic source of zinc. You’ve likely heard of using eggs to improve the look and feeling of your hair. Some people firmly believe in using the “egg wash” on their locks to help them be stronger and healthier. They are also wonderful internally as they can stimulate your follicles and improve hair as it is formed.
There are a lot of ways to get your protein, vitamins, minerals, and nutrients. We’ve talked about some of the foods you can eat and a few of the practical and literal applications you can try. Here are a few more recipes for natural hair care that can help you keep your hair clean and nourished on the outside as well as on the inside.
We mentioned eggs are great to eat and apply topically. Here’s how you do the latter. Whisk together an egg or two in a bowl. Add a couple of drops of essential oil to help mask the eggy smell. Before you apply the mixture to your hair, make sure that your shower’s water temperature is on the cooler side. You don’t want to accidentally cook the egg you’ve applied!
Apply the mixture to your hair and work through your hair as thoroughly as you can. Leave it in for five minutes or so and then rinse it all the way out.
Don’t use this recipe more than once a week or if you have normally dry hair as the egg has a drying tendency. It can be a real life saver for people whose hair is naturally oily, though!
Avocado Hair Revitalizer
Mash together an avocado and a banana together in a bowl until they are well blended. Add a tablespoon of olive oil and a few drops of your favorite essential oil (to help with the smell). Apply the mixture to your hair, making sure it is thoroughly mixed in. Then cover your hair with a shower cap (or saran wrap will do in a pinch) and let the mixture sit for 15-20 minutes and then rinse it out completely. Once the avocado is gone, shampoo and condition your hair like normal.
If you want good hair you have to eat well and use natural products. These tips here can help you accomplish that goal!
According to the National Institute on Drug Abuse, addiction can be defined as a chronic brain disease that relapses and is characterized by compulsively seeking and using drugs, despite the harmful consequences. Addiction is considered to be a disease of the brain because of the fact that drugs alter the brain, both in how it works and in its structure. These alterations can be ones that are long lasting, and they can also lead to quite a few other behaviors that can be harmful and even self-destructive.
Exploring Options for Addiction Recovery
Drug and or alcohol recovery should be taken very seriously. Seeking treatment that is both timely and appropriate can reduce the risks of complications with your life, health, relationships, and financial status that are associated with the abuse of substances. Research conducted in the last 40 years has identified critical information that has been helpful in creating effective programs for treatment. These treatment programs will provide for each aspect of a person’s life instead of just a single addiction. There are many different recovery centers throughout the country, and some of them, such as HARP rehab center, have even been featured on the TV show Intervention that is shown on A&E. Some of the things you should look for when considering a treatment center or program include:
· Certified addiction counselors and mental health professionals
· Experience with treating your needs and addiction to your specific substance
· Proper intake
· The ability to adjust treatment as needed
· Therapy that is based on evidence
When you are in recovery, you might hear people praising exercise as an aspect of the process of recovery. Exercise can be considered to be a VACI (Vitally Absorbing Creative Interest) along with being an activity that provides a plethora of additional benefits. Many of these benefits can be seen in the process of recovery.
It is important to know that it doesn’t need to be anything complicated. Working out can take quite a few different forms. It might be something as low impact as walking or you might decide to lift weights on a competitive level.
Exercise can also provide your days with structure. This too can take many forms. You might set up a plan or schedule for working out, or even sign up for classes at your local gym. Some people even decide to hire a personal trainer after their treatment so that they stay motivated and on schedule with their exercise. It can be quite effective to have a set plan for working out because it can encourage you to think of reasons not to drink or use if you know you have someplace to be or something to do.
Also, commitments to working out on a regular basis can take up your time. This too is part of the reasoning behind VACIs. When you aren’t thinking about, getting, using, and then recovering from your poison, you will find that the vacuum leaves a lot of time. Many people find that they have no clue what to do with all of this extra time. Working out, or exercising, no matter what type it is, can fill some of the time void. Even if you take a single aerobics class each week and workout a few more times on your own, this can take quite a few hours when you include the time it takes to get ready for the workout and then clean up afterwards.
You have probably been doing some pretty bad things to your body if you have been an addict for any length of time. For this reason, it might take some time for you to begin to enjoy your workout sessions. It will take time for your body to heal and for your mental frame to shift. That being said, this too will pass. How long will it take? Everyone is different. Pretty soon though, you will have a better and more positive state of mind when it comes to working out.
The bottom line is simply that exercise can be an extremely valuable aspect of the process of recovery for a myriad of reasons. You don’t even need to be a fanatic for fitness to be able to see the benefits either. Just take those few first baby steps and move your body.
Black mold will always have various health effects on people. Unfortunately, in so many cases we are faced with other people that will be affected than those that we normally expect. This is exactly what happens during pregnancy as mold growth is almost always going to be harmful for both the mother and the child. Even animals will be affected by mold. According to many different researchers, toxic mold has to be avoided at all costs.
What you should always remember is that when you are pregnant, mold growth will potentially lead towards miscarriage or birth defects. Mold is harmful for the baby and the mother. That is especially the case when referring to black mold. The child can end up developing asthma and various other respiratory system problems. Also, according to Seattle Malpractice Lawyers, toxic mold can even lead to infant death syndrome, which is a condition absolutely no mother in the world wants to be faced with.
Black mold is sometimes responsible for birth defects like paralysis as the toxin exposure takes place during the pregnancy phase. A really high possibility that a fetus is going to have developmental problems appears because of exposure. Fetus growth will be hindered and development is rarely going to be exactly as it should be based on gestational period stats.
Miscarriage can happen because of various different reasons. What you should know is that toxic mold exposure is actually one of the reasons. When you reside somewhere with black mold present, you can be sure huge developmental problems will appear for the child. The mother can be faced with nose bleeding or abdominal pain.
Considering all the negative health effects associated with toxic mold on the mother and the fetus, it is important to take as many steps as possible towards being sure that both of you will not be negatively affected during the pregnancy. Whenever there is even a mild suspicion that mold grows in the home, you have to contact professionals for tests to be performed. The existence of the mold should be confirmed. If this is the case, you want to then be sure you will do all the steps needed to remove the mold.
Because of the fact that it is possible to remove mold alone and there are some articles written online about this subject, many try to go through the steps alone. This is never recommended since we are talking about the well-being of the child. You do not want to do anything that would damage the unborn child. You cannot guarantee that you removed all the toxic mold since you are not a professional. Specialists are going to understand everything and will do all that is needed to get the home clean. Remember that mold can be placed in areas that are not really accessible for the homeowner. With this in mind, be sure you contact the specialist. Also, hire those that can prove they are experienced. Reviews should be read before you hire any service provider.
After most injuries the big problems are pain, motion loss and swelling. This is especially the case when referring to sports injuries. While in some cases you need to go through therapy and hire a personal injury lawyer since someone else caused the injury, most people just need to go through physical therapy in order to recover since the injury is not that severe. We say this because the role of the physical therapist in injury recovery is quite important. That is mainly because of the following facts.
A physical therapist is going to analyse the patient and figure out exactly what biomechanics deficiencies appear in the body. All you need to do is go to the therapist. He will analyse you and figure out exactly what problems appear. A therapist can easily then prescribe the necessary exercises to guarantee really fast recovery. It is vital to know what the matter is before trying to do anything about it.
Range Of Motion Increases
After surgery or injury, motion range will be limited in the joints that are affected. That is because of scarring and swelling. Severe pain is normally felt and there is a lack of ability to properly use the affected joint. Exercises are going to be needed in order to regain motion range. Physical therapy can easily help by offering a gradual increase in exercise intensity. Joints basically start moving better and better while pain is properly managed. Joint movements can be restored and the surrounding muscles are going to be strengthened.
Scar Tissue Formation Inhibition
Scar tissue often appears after the surgery. This is definitely undesirable because of different reasons like motion impediment, cosmetic appearance and discomfort. You see that scar tissue is normally dark and size depends on wound depth. Women especially end up feeling inferior and lose self-confidence. Scar tissue is going to be harder and thicker. When scarring appears close to the joints the entire body will be affected since it will be hard to move. Physical therapy helps since it will inhibit and reduce scar tissue formation.
We can say that physical therapy is going to play a really important role in the entire healing process after injuries happen. Even before the surgery you can do some things and the duration of treatment needed can be pretty long in so many cases. What is very important at the end of the day is making sure that the body recovers in a proper way.
The only problem is that you cannot simply go to the very first physical therapist that you find on the internet. In many different cases you would end up faced with special needs that need to be handled in a specific way. There are various specializations that appear in physical therapy. For instance, someone that is specialized in recovery after car accidents will want to do different things than those that are specialized in sports injuries. You want to find someone that is as experienced as possible in the type of injury that you suffer from.
Big data is the aggregation of metrics obtained through a variety of survey methods and the analysis of these metrics for practical use. Wearable tech and the healthcare industry go hand in hand, allowing tons of possible future integrations with big data. The future of big data and the healthcare industry seems intertwined and we can ready imagine tons of ways analytics will be used in the future of healthcare applications. But how will big data transform the healthcare industry exactly?
Better Patient Care
Many healthcare facilities around the world are already integrating Electronic Health Records that centralize and optimize access to patient records across health care professionals. Centralized records will not only be used to gather general information about a patient, but also to retrieve radiology and lab results, historical background, and even social factors that will be used to select treatments. Algorithms will be used to aggregate this information and come up with better treatment solutions while integrating other factors such as the patient’s DNA, for instance.
Another area where big data will be used is to flag fraudulent insurance claims made by patients. Health insurance companies could use data from medical records as well as social and public data to deem whether a claim is valid. Big data could also be used against doctors who overcharge for treatments that weren't provided, or who are somehow involved in fraudulent prescriptions.
Wearable tech is already being used in the fitness industry and it's only a matter of time before you see wearables making their foray into the healthcare industry. Already, many companies are releasing equipment that can gather biometric information from a patient and send this information to a third party application. This information can then be used by a doctor for diagnostic reasons.
Furthermore, wearable tech can be used to track the progression of various diseases and population movements. During the recent Ebola outbreak, mobile phone apps were used to track the spread of the disease. The data was also used to establish the best places to establish treatment centers and implement movement restrictions in critical areas.
The possible applications of big data in the healthcare industry seem endless and the future couldn't look more promising. As a matter of fact, much of the data available still hasn't been mined yet. We can expect the healthcare professionals to take full advantage of this data to provide more personalized solutions to patients.
New Career Opportunities
We can expect more and more healthcare facilities to work with analytics professionals in the near future. Positions such as Health Care Analyst are already merging the two professions together. Healthcare analysts are asked to interpret and implement solutions based on clinical data from patients and are usually required to have a master's in science in analytics or some equivalent. Online MSA degree programs are very widespread and Villanova University has a great online masters of science in analytics that has tons of possible healthcare applications.
The healthcare industry will probably be one of the biggest employer of new talents in the field of analytics, so if you were considering the program, it would be a wise choice to look into these positions now so you can get an idea of what credentials you will need to fill them.