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Taking prescribed drugs for insomnia – Where to buy Melatrol

Prescribed medications for insomnia are some of the most popular medicines. And although they can stimulate sleep at least in the short term, they involve health risks that should be taken into consideration. Artificial supply of certain chemicals may create several imbalances. That is why combines only organic components to restore your natural rest cycle. Discover the advantages this natural supplement has to offer you.

Effects produced by prescribed drugs for insomnia

drugs for insomniaDoctor Michael J. Sateia, leader of sleep medicine at Dartmouth-Hitchcock Medical Center, has been conducting several investigations in the field of insomnia. He has researched the main effects produced by the most popular pharmacological products used to combat the mentioned disorder. According to his research, people older than 50 years of age tend to be more sensitive to drugs. Therefore, they are more susceptible to suffer from side effects like feeling confused and lethargic. In extreme cases, people may end up hospitalized due to the intake of sleeping pills.

In fact, in 2010 more than 19000 people ended up in emergency rooms after having taken medications containing zolpidem as an active ingredient. It is the reason why the FDA recommended decreasing the dose of this element in 2013 as stated at Recent reports made by Substance Abuse and Mental Health Services Administration reveal an increment of 200% in emergency room visits since 2005 due to the intake of such compound.

Doctors and insomniac patients hoped that new medications would stimulate sleep without so many side effects. They would have given up all expectation if it wasn’t for the efforts invested on the formulation of Melatrol. By including only natural ingredients, it restores your regular sleep patterns without producing adverse impacts attributed to prescribed drugs.

Where to buy Melatrol so you can enjoy a refreshing rest

Unlike prescribed drugs, Melatrol does not produce drowsiness and sedation during wakefulness. It helps your body to restore its natural production of serotonin to have a restorative sleep. However, such neurotransmitter release is naturally reduced at the morning allowing you to carry on with your daily routine as usual.

Most sleeping pills leave people disoriented and stunned. Some people end up walking, eating or even driving before waking up completely. Since Melatrol is formulated with 100% herbal ingredients, it does not remain in the body longer than it should. As a result, it provides a useful assistance to elder people.

People over the 45 years of age experience more side effects produced by prescribed drugs because their bodies tend to break down chemical compounds relatively slowly. That is why health professionals behind Melatrol supplement have avoided the use of artificial elements on its formulation.

Each component of Melatrol has been carefully monitored to determine its reliability. Professional laboratory experts have documented the features of each ingredient to define an adequate dose. Only after several accurate analyses, where optimal results were confirmed the product was released.

You can acquire this high-quality supplement with all the guarantees only at Melatrol store. Beware of imitations and polluted products that claim to provide the same results. Purchase your product from the official website and recover a regular sleep pattern.


Natural hair loss solutions to use at home

We realize how much our hair means for us only when we start losing it. After a certain age or when we feel stressed it starts to fall more than usual causing shedding and if not treated even balding. You can treat it with some natural solutions prepared at home. These will make it thicker, shinier but if your condition is very serious start using Provillus for better results.  It stops hair loss in a few months and regrows the lost one.

What natural solutions to prepare at home

hair problemsPeople have been using natural hair loss solution from the most ancient times according to wikipedia. Eggs, olive oil or honey are basic ingredients for many masks that aim to energize your scalp to stimulate follicles growth. Mix just these 3 ingredients to get a powerful mask that nourishes your scalp, follicles and the entire locks. If you’ve already done that at least once, you must have felt them soft and thick when touching. Their appearance is highly improved too because there are more glamorous reflexes due to the vitamin E within this mask.

Aloe Vera should be used alone or combined with rosemary or coconut oils. The main effect is to clean your scalp from dead cells allowing your follicles to reach surface and grow. While these masks are important, their effects on follicles growth are noticed after some years.  Provillus from has the power to supplement these masks to speed up the process of hair growth.  If used constantly, great results are achieved in about 6 months. Use the male or female version to end alopecia that has produced you so much worry.

Provillus – the best natural hair loss solution is formulated as a natural topic solution combined with dietary pills. Both were created in two versions which help everyone.  Horsetail Silica herb extract is a hair condition treatment discovered in the ancient times. Along with other organic ingredients heals alopecia without negatively affecting your body. The topic solution contains also minoxidil, a very efficient substance approved by FDA for alopecia. This should be applied on your scalp just like a natural mask you prepare at home just that you should insist on massaging it so that it reaches follicles.

Your follicles are healed inside and outside with Provillus. After they are energized through topic solution, they are nourished through dietary pills you take during meals. They receive important dosage of Biotin which helps your body to produce keratin, the most important protein for your locks. They will look healthy and will have an improved appearance which will make you feel more attractive and happy with your body image. You do not have to hide bald patches anymore because these will disappear with Provillus.

Use Provillus and hair masks prepared at home to stop hair loss in a natural way. This combination will treat your alopecia in a few months, helping you regain authentic confidence. Feel comfortable with your natural locks which will look great after using this revolutionary treatment. You will feel them silky and thick at the same time.

How to use a penile enhancement device

Penis extenders are special devices designed to stretch the penis and enlarge its size. There are numerous manufacturers who produce different penis extender devices. As is presented on the website, Vimax Extender is a penile enhancement device approved and recommended by doctors. Facilitating the penile growth and adding up to a few inches to penile length and girth, Vimax Extender also corrects the penile deviations, having permanent results.

manMost penile enhancement devices have similar designs and they usually include two primary elements: two fastening points and some bars or rods. The fastening points are situated before the glans and at the base of the penis, while the rods or bars are meant to expand the length of the device. Over time, the wearer of the device should lengthen the rods or bars in order to stretch the penis.

The design differences of penile enlargement devices are related to the mechanism by which the bars or rods are extended, as well as to the comfort options of the device.

It is extremely important to follow the instructions provided by the manufacturer of the penile enhancement device. Do not overstretch and do not wear the device longer, because you will not get the results more quickly. This way you will only hurt yourself and you will not even get the benefits expected.

First time when you wear the penile extender, you have to adjust the device according to the size of your penis. If it is necessary, add some extra rods to the existing ones. The dimension of the extender is estimated from the base plastic ring to the upper portion of the extension rod. You certainly do not have to worry in case if it does not fit you. The device has many components, numerous elongation bars to suit any sizes.

After adjusting the size of the device, you can put it on your penis. It is important to have your penis in flaccidity then introduce the fixed part of the device with the plastic ring at the base of your penile. Press the extender against your body and decrease the dimension of the elongation bars. Having the device in that position, put your fingers in the loop established by the silicone band and pull the gland through that loop.

Adapting and fitting the dimension of Vimax Extender is incredibly simple. The traction force of this device will accommodate immediately with the dimension of Vimax Extender. This device will not harm your penile if it is used properly, because its force is small, constant and adaptive.

Vimax Extender is produced from materials of the highest quality that do not injury the skin. The results will meet the expectations and the benefits are permanent, but you have to patient and confident. The results will not occur overnight, the enhancement desired requires a couple of months. Do not forget to allow the tissue to relax and do not wear the device more than 4-6 hours per day.

When looking for the best penile enhancement device, Vimax Extender should be your first option. Try it and see the amazing results!

Did you know that there are several types of hair loss?

hair lossHair normally grows almost everywhere on our skin. Being produce in the outer layer of skin, hair is composed of keratin, a protein developed in hair follicles. Whereas follicles generate new hair cells, the previous and old cells are moved out through skin, around six inches every year. The hair that you see now on your scalp is actually a line of dead keratin cells. Although the average adult has almost 150,000 hairs on his scalp, it is normal to lose about 100 hairs every day. In case if you notice some hairs on your hairbrush, you do not have to worry.

Provillus is a natural and safe to use solution that treats and prevents hair loss in both women and men. The website is promoting the product Provillus which is clinically proven to prevent and cure alopecia, treating the main cause of the problem, restoring a natural and beautiful appearance of scalp and regrowth of hair and enhancing the self-esteem.

There are many kinds of alopecia or hair loss: androgenic alopecia, involutional alopecia, alopecia areata, alopecia universalis, trichotillomania and telogen effluvium. In the next few rows it will be mentioned what characterizes each type of alopecia.

Androgenic alopecia may affect both women and men and it is characterized by a diminishing hairline and progressive disappearance of hair from frontal and crown scalp. It appears due to genes and it affects men – male pattern baldness – at their 20s and women – female pattern baldness – at their 40s.

Involutional alopecia represents a natural condition when the hair is progressively thinned, with shorter and fewer numbers of hair.

Alopecia areata frequently commences suddenly, causing patchy hair loss in young adults and children. Sometimes alopecia areata produces alopecia totalis, which means that all the hair on the scalp falls down. In 90% of cases, the hair comes back in a few years.

Alopecia universalis is characterized by all hair fallen from the body, including scalp, eyebrows, pubic hair and eyelashes.

Trichotillomania is a psychological disorder noticed on children.

This condition is characterized by pulling out their hair.

Telogen effluvium is characterized by hair thinning over the scalp and it is caused by transformations in the growth cycle of hair. These hair shedding and subsequent thinning are due to the fact that a large number of hairs get into the resting stage in the same period of time.

Although there are cases of hair loss when it is difficult to find the cause, numerous factors may influence alopecia: genes, stress, illness, hormones, burns, injuries, childbirth, autoimmune disease, shampooing too often, bleaching, perms or even medical conditions may produce damage of hair and even loss of hair.

Provillus is a remarkable product with powerful and natural ingredients that get to the root of hair loss, treating and even preventing alopecia. Having special formulas for women and for men, Provillus promotes the regrowth of hair and restores the beautiful and healthy appearance of scalp.

Take Provillus to regain your hair and enjoy a healthy looking scalp!

Everything You Need To Know About Breast Actives

breast activesBreasts are considered as important symbols of femininity and the size matters a lot. It is therefore not a surprising thing when women with smaller breasts consider using anything they think will give them bigger breasts. There are many products being sold on the market some effective and some with side effects that compromise the essence of using the product. One of the best products for this purpose is Brest Actives, which can be bought in UK from this site:

What Is Breast Actives?

The Breast Actives supplements were created as a result of the rising demand of safe, natural solutions to the smaller breasts problems. The program includes a cream and pill combination and an exercising program coupled with massage techniques. The program has so far become a popular therapy in breast enlargements and interested individuals can handle it by themselves.

How Does The Product Work?

The creators of the program made in a 3 step system that relies on natural ingredients. The directions on the program state that the cream and the pill should be used regularly. The third part of the program makes it a unique breast enhancement method. This is the exercises that have been formulated for the purpose of enlarging breasts. While most people have a belief that it is impossible to exercise for breast enhancement, the company behind Breast Actives believes otherwise. The exercise combined with the cream and the pills are the perfect enhancement combination.

The ingredients in the supplement are considered to be hormonally active which means they can contribute to the increase of estrogen which is a hormone that is partly responsible for the development of breasts. This is seen as the main reason why women report an increase in breast size when they use this natural breast enlargement program over a period of time.

The Results

There are a lot of reviews by many different women posted online on the results they get after using Breast Actives to enhance their breasts. The good thing is that most of the reviews are positive and are from women who have used the program and are satisfied with the results they got. An important point to note is that most of them indicate the effectiveness of the supplement over a short period of time. Most people talk of a 3-6 months time frame as this is the period the got the best results.

What You Should Know

The program involves three steps which are:

  • 1. Taking one tablet everyday
  • 2. Massaging the cream into the breasts each morning
  • 3. Following the massage techniques coupled with the recommended diet.

Being consistent with the above steps is what will guarantee you great results. You should be patient and give the program some time for its ingredients to fully work on enhancing your breasts. Pregnant or breastfeeding women should not use the cream or the supplement. The same goes for people suffering for medical conditions and you should consult a doctor prior to starting the program. While the program will not work for all women, it seems to help most of them in dealing with their need for enhanced breasts.

Facts About Breast Actives

Many people in the market often lack tips that they need to know when looking for the best breast actives in the market. Most of them often do not answer some of the important questions that you need to know before buying;

What are breast actives?

breastWomen ofen use these natural and safe solutions in breast enhancement thus making them one of the most used supplements in the market especially by women. The program often consists of a cream and pill combination together with an exercise program that includes massage techniques. In addition, it has also become very popular for the women looking for the best solutions to use when doing a therapy for the breast enlargement.

Do they really work?

Most of the products in the market for several years have proved to be working effectively when compared to the options that are available in the market. Most of the medicine used are often herbal and this makes them have a higher probability of success when compared to other options available in the market. Their efficiency is also another reason why the products have recorded a high number of people using their services when compared to the past when few people knew about them. This ultimately makes the best among the best herbal products that are sold in the market when compared to other breast enhancement supplements sold in the market.

How do they work?

Many of these herbs are used in both cream and supplements are considered as a hormonal active. This will slightly increases in the estrogen (a hormone that is responsible for early development of breast). Breasts actives usage is one of the reasons why most women report often increases in the size of breasts when on the natural breast enhancement program. This has enabled women to enhance their beauty by looking young with amazing breasts.

The scientific evidence that many people often use in the market also backs the products usage for the last couple of days.

What are the tips to use when buying Breast Actives in the market?

Many women have never known the tips that they need to know when buying in the market. First, they need to know the reputation of the companies that may be selling these products in the market. This will enable them to buy the best products given that many companies are now selling all most similar products in the market.

Do your research on the internet to read about the specific reviews of products that are sold in the market if you are thinking about making the best choice in the market. This will give all the information that you need to know about the products before buying in the market.

Remember that you can also consult the beauty experts on the best breast actives that are sold in the market that can match your physiological characteristics. In addition, this has enabled people to understand themselves especially when making a purchase in the market.

In conclusion, the above information will help you make the best choice when buying these breast actives in the market.

Important Information to know about penis growth with Proenhance

Pro enhance is a system developed to boost the growth of the penis. It is developed by world Niche Herbals. They are designed to give men harder and bigger erections, improve their sexual performance as well as their sexual desires. The patch works by increasing the flow of blood to the penis giving you a fast and strong sexual recovery. However, you should understand that pro enhance increases the size of the penis in its erection state rather than in its flaccid state.

The patches go along with a penis exercise program to give men a permanent size of their penis. Therefore, this two-way system provides penis enlargement and penis enhancement in one package.

How pro enhance works

sexual desires

Important Information to know about penis growth with ProenhanceThe penis patch makes use of a transdermal delivery system, which delivers ingredients that are natural and are directly absorbed in the skin. This increases the rate of absorption as the sexual nutrients by- passes the digestive system. The ingredients contained in patches is similar to that in penis pills but the increased absorption rate of transdermal delivery system makes them more efficient

Pro enhance patch sits in the abdomen discreetly and lasts for 72 hours. To ensure privacy, it looks like a small band-aid. One can wear it in the shower and be able to do the normal daily activities including sports without any disturbances. The ingredients are directly absorbed in the skin and begins to work immediately.

For clarification, visit the

Pro Enhance Ingredients

It is important to understand the ingredients of all male enhancements including pro enhance. Here are the three main ingredients of pro enhance patch and how they work:

Damiana: This ingredient works as a natural aphrodisiac in order to increase the flow of blood in the penis as well as the sexual pressure for a thick and hard erection. Damiana gives a 100 per cent engorged erection.
Fo-Ti This herb has been known for a long time to naturally provide sexual pressure as well increase sexual desire. Fo-Ti makes sex more pleasurable and intense.

Goto kula is another pro enhance ingredient. It provides fuller and stronger erection in men. It is also known to enhance sex drive and sexual stamina. Some researchers also believe that Goto Kula enables men to control their ejaculation better.

Unlike the different progams used by different men, pro enhance is easy and safe. There is no need for the penis stretchers or many hours of exercise. All you need is just one patch in every three days.

It is available in most pharmacies at a price ranging from $60 per box, which contains 10 patches to $200 for five boxes. There are also bonuses and discounts offered like complimentary membership, free access to amazing male enhancement methods sites, exclusive penis exercise sites, prosolution pills and volume pills.
You can order pro enhance by mail or online and if you may have any question , you can contact the customer care available for 24 hours daily.Most doctors have recommended the use of pro enhance but it is important to have some test done to ensure that you are fit to use pro enhance.

9 Natural Methods of Hives Treatment

hives treatmentHives are mostly caused by body’s allergic reaction to allergens such as certain foods and medicine. The body responds by producing histamine that results in hives formation; small, swollen, itchy, red areas on the skin that may occur singularly or in clusters. If untreated, hives usually disappear after a few hours but new ones may appear on the same area. Although most hives can cure themselves within a few days, you can also treat them naturally to get over the symptoms.

9 methods of natural hives treatments

  • 1) Wet a piece of cloth, put it on the affected area and compress for about ten minutes. Repeat the process after 2 hours and the swelling and pain on the inflamed area will reduce gradually.
  • 2) Drinking herbal teas Buy herbal teas and make the tea by putting 1 teaspoon of the product in a cup of hot water. Some herbs such as Licorice root, goldenseal, devil’s claw and Chamomile tea can also be used to treat hives. Boil a leaf or root for 15 minutes, decant and allow the extract to cool. Take three cups of tea a day for the best results. Green tea has antihistamine effect, licorice reduces inflammation while goldenseal eliminates or reduces allergic reactions.

Note: i) People with blood pressure, heart conditions, edema, or are under certain medications such as diuretics should not take licorie root.

ii) Persons with diabetes or are under thinning or blood pressure medication should not take devil’s claw.

iii) People taking warfarin should not take chamomile without doctor’s approval.

  • 3) Stinging nettle- take freeze- dried stinging nettle preparation. It acts by reducing the amount of histamine that the body produces.
  • 4) Coldsfoot leaves or extract- Grind the leaf into a paste and apply on the affected part. An extract of coldsfoot in form of a pill can also be ingested.
  • 5) Basil leaves- Heat basil leaves with hot steam and apply gently on the inflammed area.
  • 6) Apply aloe vera to the hives and the surrounding skin. Aloe vera assists in quick healing of the skin and prevents hives from developing on the surrounding areas.
  • 7) Using ginger- Ginger can be put in food, taken as a pill or steamed and applied on the inflammed skin. Buy fresh ginger, remove the outer skin and rub it gently on the affected skin.
  • 8) Enrich your diet to boost the immune system thereby decreasing chances of getting hives and for quick recovery from inflammation. This is achieved by eating balanced diet, fruits such as oranges, strawberries, tomatoes, raspberries cantaloupe, red peppers and green leafy vegetables. Also take foods containing acidophilus such as yoghurt and cheese to improve your digestive health.
  • 9) If the above methods of natural treatment of hives are not successful or the hives are very painful or chronic seek medical attention. People who suffer from hives frequently can prevent it by:

a)Taking an allergy test to determine the cause of hives which helps in avoiding the allergens.

b) Avoid stress a well known cause of hives.Always take Oxyhives ( to relieve hives symptoms rapidly. This can be achieved by talking to other people to help resolve some issues and participating in sports.

A speaker is an electroacoustic transducer used for sound reproduction. One or more marine speakers can form a sound barrier.

In the transduction is a dual procedure: electro-mechanical-acoustic. In the first stage it converts the electrical waves into mechanical energy, and in the second stage it converts mechanical energy into acoustic energy. It is therefore the door where the sound comes from the outside that allowed amplification devices, or transmitted by telephone or radio, or treatment.

The sound is transmitted through sound waves through the air. The ear hears these waves and transforms them into nerve impulses to the brain. If you have a voice recording, music on a disk or digital, or if you receive these radio signals will be available to the unit output electrical signals to be converted into audible sounds, for it is used speaker.

The main features of a marine speaker are:

  1. Frequency response.
  2. Impedance.
  3. Power.
  4. Sensitivity.
  5. Performance.
  6. Distortion.
  7. Directivity.

The speaker frequency response is not flat. The ideal speaker should give a uniform response, for instance the same at all frequencies, but this speaker does not exist. In the technical specifications page shows the frequency response:

High quality speakers are those with a margin of variation of 6 dB for the audible range from 20 to 20,000 Hz
Outside the high quality systems, also are acceptable variations of 3 dB in the range of 100 to 15,000 Hz, since in practice the range of audibility never comes to 20,000 Hz.

The band troubling is the serious, therefore, do not start measuring in the 20-30 Hz, but this figure rises to 80 Hz

In the technical specifications is also often brought up the frequency response curve, but we must bear in mind that the manufacturers probably have made their measurements in the most favorable conditions, so the results will be overstated.

What about dieting?

dietingEating small meals frequently with the right combination of carbohydrates and proteins is important in maintaining and increasing lean muscle mass. Adequate energy should be maintained to train well. Dieting without exercising will lead to high body fat percentage even though you may look thin. On the other hand, overstraining yourself exercising without eating much would leave you exhausted.

Calories- maintaining a high metabolism through workouts and special foods helps the body to continue burning calories much after the workout is over. This requires consuming a steady amount of calories through frequent meals throughout the day. The body would feel energized without having to break down tissue to obtain energy. The calorie intake needs to be less than the expenditure leading to weight loss and muscle gain.

3500 calories is the calorie deficit to be created in order to lose one pound of fat. Therefore, expending 500 calories/ day through exercise or lowering calorie consumption would help in a healthy loss of one pound of fat per week.

Carbohydrates and proteins- Muscle build up needs protein and carbohydrates. Carbohydrates help the body receive the fuel to exercise. On the other hand, proteins provide amino acids to build muscles. If you don’t eat enough carbs, the body starves and will use up your protein intake to dispense energy. This will hamper your build up of lean muscle mass. Therefore a balanced combination of carbohydrates and proteins are required to increase and maintain lean muscle mass.

Standard body fat percentages for men and women are as follows:

Lean (women) – 15-20%
Lean (men) – 8-12%
Normal (women) – 20-25%
Normal (men) – 13-19%
Acceptable to overweight (women) – 26-32%
Acceptable to overweight (men) – 20-24%
Obese (women) – 33% or higher
Obese (men) – 25% or higher

Every body type is different but it has the capacity to reach its potential by shedding fat to build muscle. The right amount of strength and cardio workout juxtaposed with eating frequently and properly aims at maintaining and increasing lean muscle mass. Shedding the extra kilos and lowering body fat percentages would make you feel and look stronger, healthier and energized not to mention giving a boost to your self esteem and confidence.

Nail Fungus Treatment

Tired of Looking at Unsightly Infected Nails- Try ZetaClear- Say Good Bye To Nail Fungal Infections Forever..

nailsInadequate personalized cleanliness can trigger a whole lot of well-being difficulties. Toe nail infection is one of the most common skin and toe infections that affects several people all across the world. Characterized by thickening and discoloration of nail, nail fungal infection looks ugly and embarrassing. Although the condition is not that painful, but it is contagious and can spread from infected nail to healthy ones, thus leading to repeated nail fungal infections.

There are several ointments, creams and lotions that claim to provide effective results. However, most of these topical treatments provide temporary relief and the problem keeps coming back. If you are looking for a long term solution to get rid of toe nail fungal infection forever, then Zetaclear is your one stop solution. Made from natural ingredients, Zeta Clear is a homeopathic nail fungus treatment.

About ZetaClear nail fungal treatment

ZetaClear is powerful homeopathic formula that effectively helps in fighting nail fungus. It is a two-step process that combines a topical treatment with a strong homeopathic spray that clears nail fungus fast.

How does this nail fungal treatment work?

ZetaClear is made of potent natural ingredients, all of which work synergestically to provide effective relief from the fungal infection. Unlike most of the other nail infection treatments that work superficially, ZetaClear is designed to deal with the infection from the root. You can read everything about ZetaCLear from this Zetaclear not just removes the symptoms superficially, but also treats the internal cause, thus preventing the frequent attacks. ZetaClear consists of 2 in 1 product, which comprises of an oral spray and a topical clear solution. The oral spray consists of a perfect blend of homeopathic remedies, all of which have proven beneficial effects in treating nail infections. These include antimonium crudum, antimonium acidum, sulphur, nitric acid, arbor vitae, and mancinella. All these ingredients work together to tackle symptoms such as pain, sensitivity, discoloration of nails. These ingredients provide anti-septic properties to fight against infections.

The topical clear nail solution ingredients are lemongrass oil, clove oil, almond oil, tea tree oil, jojoba oil, vitamin E oil and undecylic oil. All these ingredients in the topical solution help to soften up the keratin debris, which empowers you to scrape it off your toenails. These ingredients condition the skin around the infected toe.

How to use this homeopathic nail fungus treatment?Zeta Clear is simple and easy to use. The topical solution is to be applied onto your toenails. Then wrap it with the use of a bandage, which will keep the solution moist and continue to work on breaking down the keratin debris. Within 3 to 4 weeks, you will notice drastic changes in the appearance and the feel of your nail.

The oral solution has to be used thrice in a day. Once sprayed in to the mouth, the solution gets absorbed in the blood stream and starts showing its effect. Made from herbal and natural ingredients, it is safe and without any side effects.

Nail fungus can be embarrassing and frustrating. ZetaClear offers you holistic approach to treat the fungal infection from outside and inside.

Lean muscle mass or body mass refers to the weight of the body without fat. The more lean muscle mass you attain, the lesser will be the amount of stored fat in the body. Building lean body mass helps to improve metabolism and increase stamina. Increasing lean body mass helps you to feel and look stronger and makes you feel energized. Through proper diet and training, you can build/ increase lean muscle mass and maintain it.

If you want to build or increase lean muscle mass, follow the guidelines given below for positive results:

Strength training- High intensity strength workout schedules targeting all the large muscle groups – quadriceps, arms, chest, back, legs, shoulders and hamstrings- are necessary. A full body workout thrice a week is required. Don’t over-strain your muscles or they may get injured. Alternate weight training with cardio every other day. Start off with warm ups and gradually increase the weights, reps and number of sets. The guidance of a professional trainer is important in order to learn the proper techniques and prevent the risk of injuries;

Cardio workouts- Swimming, jogging, tennis, squash etc are cardio exercises that need to be done at least thrice a week for 30 minutes. They strengthen the heart, increase stamina and help you burn calories and shed fat. Spot reductions are a myth and one needs to aim at losing overall fat in the body to see results;

Hydrate- drinking lots of water is good for the muscles that need to recover from the strain of weight training. Besides, water is essential for all body functions, like muscle gain and weight loss.
Post workout- while exercising, stress hormones get released breaking down muscle mass. To counteract this, a combination of carbohydrate and protein meal should be eaten after 45 minutes of workout. This would generate amino acids to build and repair muscle and also replenish energy stores.

Nutritional supplements help in increasing and maintaining lean muscle mass. High protein drinks and supplements like soy protein powder or whey can be easily substituted to provide the protein requirements. Omega-3 fatty acids help build lean muscle mass by reducing/ suppressing inflammation within the body. A multi vitamin would also help since most diets today are not adequate in all food groups.