The Great Gama Workout – These 2 Magical Exercises Made the Great Gama Undefeated

The Great Gama never lost a match and he competed in about 5000 wrestling matches. To this day he is considered by many as the “GREATEST” wrestler in the history.

What’s even more amazing is the Great Gama workout.

Before I break it down for you let me give you a quick idea of his physical prowess.

The Great Gama strength was noticed at an early age. By the time he was only 10 years old he had already competed in a national (India) strength and fitness competition. At this young age he was already capable of performing 500 bethaks and 500 dands. (a type of push up exercise for upper body strength)

He would also wrestle every day, even though he did not compete until he was 15.

What are these exercises you might ask?

Well a bethak is similar to a full squat. You do a bethak from a standing position… your feet in 45 degree angles. While squatting down you roll onto the ball of your feet lifting your heels off the floor. This is not an easy movement but is a great leg builder/conditioner. You should do about 60 or 80 bethaks.

In the Great Gama’s day well-known champions would do between two and three thousand bethaks a day.

Wrestlers would often perform as many as 1000 bethaks. At the very least a wrestler would do between five and eight hundred per day. (This is a great workout and it requires no equipment just your own bodyweight.)

As he got older, the Great Gama’s workout would increase to wrestling 40 wrestlers, 5000 bethaks and 3000 dands. All this was done on a daily basis.

It’s easy to see why the Great Gama was seen as being unbeatable this is a very exhausting workout. These incredible training exercises were the foundations of all the great Indian wrestlers and as the writer, Percy Longhurst wrote… “The Indian system of training has results beyond the development of great strength; it creates most remarkable powers of endurance while at the same time increasing agility.”

Finally in 1909 the Great Gama won the championship wrestling title of India in 1909.

He then traveled throughout Europe with a circus of Indian wrestlers, taking on all comers. As a result the Great Gama went on to defeat some of the most best know wrestlers of that time.

He laid down challenges to many of the greats and was willing to give up his title if defeated. Some of these great champions were the Japanese Judo champion Taro Miyake, Georges Hackenschmidt of Russia and Frank Gotch of the United States.

All of them declined the Great Gama challenge. Are you ready to tackle the Great Gama Workout?

Selecting Your House Plan – Room Sizes

House plans begin from a single roomed unit to a bedsitter to a 1 bedroomed, 2 bed roomed, 3 bedroomed, to more complex plans as requested by a client.

Single rooms are usually a minimum of 3meters by 3 meters. This size is tied to the size of an average bed, 2meters by 1 meter. They are common among the low-income housing sector for rentals and around Universities and tertiary colleges which will need to house students. These are not described in the current Building Code as residential units however, some councils in Kenya such as Nakuru Municipal council have passed bye-laws allowing for approval of these units.

Bedsitters are much larger; roughly 3meters by 5 meters and include a larger space which fits a small kitchenette and a living area.

One-bed roomed units consist of the living room, kitchen, bedroom and bathroom. They are usually at a minimum of 30 meters squared floor area. These and 2-bedroomed units are very common for rental units.

3 Bed roomed units and above are not common as rental units due to lack of demand. Another easer method of selecting these kinds of house plans is to search for house plans on the internet and then asking your architect to customize the plan to our area Building Code and Kenya Local Authority regulations.

The Kenyan Building Code describes minimum sizes and dimensions of habitable spaces. For bedrooms, the minimum dimensions are 2.5 meters by 2.5 meters. For Kitchens, the dimensions are 2 meters by 2.4 meters.

The minimum floor to ceiling height is described as 2.35meters for a habitable space.

Once all the minimum floor plan dimensions are met, the house plan is approvable by the local authority.

Your architect ensures that the house plan meets all the minimum requirements as set out in the Building Code and from here, you can describe to him any flamboyant shape as you may desire.

Chlorine, Saltwater or Baquacil?

As a new pool owner, one of the first and most important decisions that must be made is which method to use to keep your pool water clean. It’s easy to be intimidated by the myriad of choices out there, especially when you visit a pool store and feel like you need a chemistry degree just to walk through the door. Other pool owners will often tell you that they use one particular chemical, but they don’t explain why they chose that method or whether it works well. That’s not to mention the horror stories that many of us hear about pool chemicals causing green hair, bleached out swimsuits, and bloodshot eyes. In reality, the issue is not as confusing as it might seem.


Chlorine is by far the most widely used sanitizing chemical for swimming pools. It’s safe, inexpensive and effective. Chlorine must be added to the water regularly, because over time, chlorine is either consumed by killing microorganisms or broken down by sunlight. Generally, owners will purchase chlorine in tablet form and either place it in their skimmer or a floating dispenser.

The tablet gradually dissolves, giving the pool a constant dose of chlorine. The drawback of chlorine tablets is that they also contain stabilizer. This is an extra chemical that weakens the chlorine a little bit, but helps it to resist the breakdown that occurs when it’s exposed to sunlight. The problem is that the chlorine eventually is consumed or broken down, but the stabilizer isn’t. After many months of using tablets, the level of stabilizer in your water gets to excessive weakening all but the highest doses of chlorine. The pungent smell that many people associate with “too much chlorine” is actually due to excessive levels of stabilizer. The only way to lower stabilizer levels is to partially drain and replace the water.

A second, lesser known method is the use of conventional unscented household bleach. Bleach is less expensive than chlorine tablets, and it’s easier to obtain. Instead of making a special trip to the pool store for more chlorine tablets, you can just pick up a couple of jugs of bleach while you’re getting groceries. Bleach does not contain stabilizer, so it will not raise your stabilizer levels. Many owners use tablets for a few months, and then when their stabilizer levels are adequate, they switch to liquid bleach. The drawback of liquid bleach is that you must add it every day. This means that you stand the risk of ruining clothes if you have an accidental splash or spill. You also have to consider where you will store the bleach container. It needs to be in a cool place, out of the reach of children & pets.


One option that is becoming more & more popular is saltwater. Although people may say that they use saltwater to sanitize their pool, this really isn’t correct. In fact, saltwater pools still use chlorine to sanitize the water. The difference is that saltwater pools use a device called a saltwater generator or saltwater chlorinator to make the chlorine out of a small amount of dissolved salt in the water. This device operates by running the water through small metal plates that are electrically charged. The dissolved salt breaks apart into sodium and chloride (i.e. chlorine).

After a while, the sodium and chloride join back together as salt and the process starts over again. Usually, chlorine generators are set to run for a few hours each day. The longer they run, the more chlorine they make. The advantage of saltwater systems is that they give your pool a steady dose of chlorine each and every day. They don’t use very much electricity, and they make no noise. The amount of salt in the water is very small, and is nearly undetectable without testing equipment.

The only serious drawback of a saltwater system is that metal components of your pool will rust sooner and more severely than they would otherwise. Also, some generators develop a scale between the metal plates that must be cleaned periodically. This can be done by soaking the cell in a vinegar & water solution for 24-48 hours and then spraying through the cell with a water hose.


Another choice available to pool owners is a chemical known as Baquacil. The active ingredient in Baquacil is actually an antiseptic that’s used in contact lens cleaning solutions and medical products used to clean patients prior to surgery. The Baquacil system uses three components a sanitizer & algistat for daily/weekly application, an oxidizer for weekly or bi-weekly use, and CDX for maintaining the strength of the sanitizer.

Baquacil is more gentle than chlorine so it benefits swimmers with sensitive skin or eyes. It also results in fewer faded swimsuits or pool liners. Another benefit of Baquacil is that it’s more stable and does not lose its effectiveness in sunlight or heat. Baquacil also claims to maintain stable levels over 10-14 days even with only one dose of the chemical. Baquacil also doesn’t corrode parts and pieces in your pool.

User experiences with Baqucil vary widely. Some users report excellent results with 6-10 years of clean water. Parents of children with sensitive skin also are very fond of the results. Other users report good results for a few years and then major problems with algae after a while.

When considering whether to use Baqucil as opposed to chlorine, you should remember two important things. First of all, Baquacil is more expensive than chlorine, and it’s usually only sold at pool stores. Secondly, Baquacil and chlorine are not at all compatible. Converting from one system to the other is expensive and time consuming. For these two reasons, you should do plenty of research and be as confident as you can in your decision.


So in the end, chlorine is less expensive and easier to obtain. It also allows you to enjoy the convenience of a saltwater generator. The problems that many people associate with chlorine are usually rooted in imbalanced water, not the decision to use chlorine. In some situations, though, you may have an individual with very sensitive skin or eyes who still has a problem in a chlorine pool. If this is the case, an alternative sanitizer such as Baquacil may be a better choice. Baquacil is very gentle and its presence is undetectable by swimmers. However, Baquacil is significantly more expensive and since it’s only available at pool stores, it’s more difficult to find. Also, some users report that Baquacil loses its effectiveness over time.

Whichever chemical you choose, you must remember that chlorine and Baquacil are not compatible. Switching from one to the other is time consuming and expensive, so do your research, and be ready to commit to your choice for quite some time.

The Therapeutic Relationship Is the Most Important Ingredient in Successful Therapy

“Maybe if I have this client blink his eyes at an increased speed, while exposing him to his past, and add some cognitive behavioral therapy while sitting next to a waterfall, he may be able to function more effectively in his life!” Yes this is rather exaggerated, however it demonstrates the idea that as professionals in the field of therapy, we often seek complex theories, techniques, and strategies to more effectively treat our consumers. A large amount of our precious time is spent seeking new theories and techniques to treat clients; evidence for this statement is shown by the thousands of theories and techniques that have been created to treat clients seeking therapy.

The fact that theories are being created and the field is growing is absolutely magnificent; however we may be searching for something that has always been right under our nose. Clinicians often enjoy analyzing and making things more intricate that they actually are; when in reality what works is rather simple. This basic and uncomplicated ingredient for successful therapy is what will be explored in this article. This ingredient is termed the therapeutic relationship. Some readers may agree and some may disagree, however the challenge is to be open minded and remember the consequences of “contempt prior to investigation”.

Any successful therapy is grounded in a continuous strong, genuine therapeutic relationship or more simply put by Rogers, the “Helping Relationship”. Without being skilled in this relationship, no techniques are likely to be effective. You are free to learn, study, research and labor over CBT, DBT, EMDR, RET, and ECT as well as attending infinite trainings on these and many other techniques, although without mastering the art and science of building a therapeutic relationship with your client, therapy will not be effective. You can even choose to spend thousands of dollars on a PhD, PsyD, Ed.D, and other advanced degrees, which are not being put down, however if you deny the vital importance of the helping relationship you will again be unsuccessful. Rogers brilliantly articulated this point when he said, “Intellectual training and the acquiring of information has, I believe many valuable results–but, becoming a therapist is not one of those results (1957).”

This author will attempt to articulate what the therapeutic relationship involves; questions clinicians can ask themselves concerning the therapeutic relationship, as well as some empirical literature that supports the importance of the therapeutic relationship. Please note that therapeutic relationship, therapeutic alliance, and helping relationship will be used interchangeably throughout this article.

Characteristic of the Therapeutic Relationship

The therapeutic relationship has several characteristics; however the most vital will be presented in this article. The characteristics may appear to be simple and basic knowledge, although the constant practice and integration of these characteristic need to be the focus of every client that enters therapy. The therapeutic relationship forms the foundation for treatment as well as large part of successful outcome. Without the helping relationship being the number one priority in the treatment process, clinicians are doing a great disservice to clients as well as to the field of therapy as a whole.

The following discussion will be based on the incredible work of Carl Rogers concerning the helping relationship. There is no other psychologist to turn to when discussing this subject, than Dr. Rogers himself. His extensive work gave us a foundation for successful therapy, no matter what theory or theories a clinician practices. Without Dr. Rogers outstanding work, successful therapy would not be possible.

Rogers defines a helping relationship as , ” a relationship in which one of the participants intends that there should come about , in one or both parties, more appreciation of, more expression of, more functional use of the latent inner resources of the individual ( 1961).” There are three characteristics that will be presented that Rogers states are essential and sufficient for therapeutic change as well as being vital aspects of the therapeutic relationship (1957). In addition to these three characteristics, this author has added two final characteristic that appear to be effective in a helping relationship.

1. Therapist’s genuineness within the helping relationship. Rogers discussed the vital importance of the clinician to “freely and deeply” be himself. The clinician needs to be a “real” human being. Not an all knowing, all powerful, rigid, and controlling figure. A real human being with real thoughts, real feelings, and real problems (1957). All facades should be left out of the therapeutic environment. The clinician must be aware and have insight into him or herself. It is important to seek out help from colleagues and appropriate supervision to develop this awareness and insight. This specific characteristic fosters trust in the helping relationship. One of the easiest ways to develop conflict in the relationship is to have a “better than” attitude when working with a particular client.

2. Unconditional positive regard. This aspect of the relationship involves experiencing a warm acceptance of each aspect of the clients experience as being a part of the client. There are no conditions put on accepting the client as who they are. The clinician needs to care for the client as who they are as a unique individual. One thing often seen in therapy is the treatment of the diagnosis or a specific problem. Clinicians need to treat the individual not a diagnostic label. It is imperative to accept the client for who they are and where they are at in their life. Remember diagnoses are not real entities, however individual human beings are.

3. Empathy. This is a basic therapeutic aspect that has been taught to clinicians over and over again, however it is vital to be able to practice and understand this concept. An accurate empathetic understanding of the client’s awareness of his own experience is crucial to the helping relationship. It is essential to have the ability to enter the clients “private world” and understand their thoughts and feelings without judging these (Rogers, 1957).

4. Shared agreement on goals in therapy. Galileo once stated, “You cannot teach a man anything, you can just help him to find it within himself.” In therapy clinicians must develop goals that the client would like to work on rather than dictate or impose goals on the client. When clinicians have their own agenda and do not cooperate with the client, this can cause resistance and a separation in the helping relationship (Roes, 2002). The fact is that a client that is forced or mandated to work on something he has no interest in changing, may be compliant for the present time; however these changes will not be internalized. Just think of yourself in your personal life. If you are forced or coerced to work on something you have no interest in, how much passion or energy will you put into it and how much respect will you have for the person doing the coercing. You may complete the goal; however you will not remember or internalize much involved in the process.

5. Integrate humor in the relationship. In this authors own clinical experience throughout the years, one thing that has helped to establish a strong therapeutic relationship with clients is the integration of humor in the therapy process. It appears to teach clients to laugh at themselves without taking life and themselves too serious. It also allows them to see the therapist as a down to earth human being with a sense of humor. Humor is an excellent coping skill and is extremely healthy to the mind, body, and spirit. Try laughing with your clients. It will have a profound effect on the relationship as well as in your own personal life.

Before delving into the empirical literature concerning this topic, it is important to present some questions that Rogers recommends (1961) asking yourself as a clinician concerning the development of a helping relationship. These questions should be explored often and reflected upon as a normal routine in your clinical practice. They will help the clinician grow and continue to work at developing the expertise needed to create a strong therapeutic relationship and in turn the successful practice of therapy.

1. Can I be in some way which will be perceived by the client as trustworthy, dependable, or consistent in some deep sense?

2. Can I be real? This involves being aware of thoughts and feelings and being honest with yourself concerning these thoughts and feelings. Can I be who I am? Clinicians must accept themselves before they can be real and accepted by clients.

3. Can I let myself experience positive attitudes toward my client – for example warmth, caring, respect) without fearing these? Often times clinicians distance themselves and write it off as a “professional” attitude; however this creates an impersonal relationship. Can I remember that I am treating a human being, just like myself?

4. Can I give the client the freedom to be who they are?

5. Can I be separate from the client and not foster a dependent relationship?

6. Can I step into the client’s private world so deeply that I lose all desire to evaluate or judge it?

7. Can I receive this client as he is? Can I accept him or her completely and communicate this acceptance?

8. Can I possess a non-judgmental attitude when dealing with this client?

9. Can I meet this individual as a person who is becoming, or will I be bound by his past or my past?

Empirical Literature

There are obviously too many empirical studies in this area to discuss in this or any brief article, however this author would like to present a summary of the studies throughout the years and what has been concluded.

Horvath and Symonds (1991) conducted a Meta analysis of 24 studies which maintained high design standards, experienced therapists, and clinically valid settings. They found an effect size of .26 and concluded that the working alliance was a relatively robust variable linking therapy process to outcomes. The relationship and outcomes did not appear to be a function of type of therapy practiced or length of treatment.

Another review conducted by Lambert and Barley (2001), from Brigham Young University summarized over one hundred studies concerning the therapeutic relationship and psychotherapy outcome. They focused on four areas that influenced client outcome; these were extra therapeutic factors, expectancy effects, specific therapy techniques, and common factors/therapeutic relationship factors. Within these 100 studies they averaged the size of contribution that each predictor made to outcome. They found that 40% of the variance was due to outside factors, 15% to expectancy effects, 15% to specific therapy techniques, and 30% of variance was predicted by the therapeutic relationship/common factors. Lambert and Barley (2001) concluded that, “Improvement in psychotherapy may best be accomplished by learning to improve ones ability to relate to clients and tailoring that relationship to individual clients.”

One more important addition to these studies is a review of over 2000 process-outcomes studies conducted by Orlinsky, Grave, and Parks (1994), which identified several therapist variables and behaviors that consistently demonstrated to have a positive impact on treatment outcome. These variables included therapist credibility, skill, empathic understanding, affirmation of the client, as well as the ability to engage the client and focus on the client’s issues and emotions.

Finally, this author would like to mention an interesting statement made by Schore (1996). Schore suggests “that experiences in the therapeutic relationship are encoded as implicit memory, often effecting change with the synaptic connections of that memory system with regard to bonding and attachment. Attention to this relationship with some clients will help transform negative implicit memories of relationships by creating a new encoding of a positive experience of attachment.” This suggestion is a topic for a whole other article, however what this suggests is that the therapeutic relationship may create or recreate the ability for clients to bond or develop attachments in future relationships. To this author, this is profound and thought provoking. Much more discussion and research is needed in this area, however briefly mentioning it sheds some light on another important reason that the therapeutic relationship is vital to therapy.

Throughout this article the therapeutic relationship has been discussed in detail, questions to explore as a clinician have been articulated, and empirical support for the importance of the therapeutic relationship have been summarized. You may question the validity of this article or research, however please take an honest look at this area of the therapy process and begin to practice and develop strong therapeutic relationships. You will see the difference in the therapy process as well as client outcome. This author experiences the gift of the therapeutic relationship each and every day I work with clients. In fact, a client recently told me that I was “the first therapist he has seen since 9-11 that he trusted and acted like a real person. He continued on to say, “that’s why I have the hope that I can get better and actually trust another human being.” That’s quite a reward of the therapeutic relationship and process. What a gift!

Ask yourself, how you would like to be treated if you were a client? Always remember we are all part of the human race and each human being is unique and important, thus they should be treated that way in therapy. Our purpose as clinicians is to help other human beings enjoy this journey of life and if this field isn’t the most important field on earth I don’t know what is. We help determine and create the future of human beings. To conclude, Constaquay, Goldfried, Wiser, Raue, and Hayes (1996) stated, ” It is imperative that clinicians remember that decades of research consistently demonstrates that relationship factors correlate more highly with client outcome than do specialized treatment techniques.”


Constaquay, L. G., Goldfried, M. R., Wiser, S., Raue, P.J., Hayes, A.M. (1996). Predicting the effect of Cognitive therapy for depression: A study of unique and common factors. Journal of Consulting and Clinical Psychology, 65, 497-504.

Horvath, A.O. & Symonds, B., D. (1991). Relation between a working alliance and outcome in psychotherapy: A Meta Analysis. Journal of Counseling Psychology, 38, 2, 139-149.

Lambert, M., J. & Barley, D., E. (2001). Research Summary on the therapeutic relationship and psychotherapy outcome. Psychotherapy, 38, 4, 357-361.

Orlinski, D. E., Grave, K., & Parks, B. K. (1994). Process and outcome in psychotherapy. In A. E. Bergin & S. L. Garfield (Eds.), Handbook of psychotherapy(pp. 257-310). New York: Wiley.

Roes, N. A. (2002). Solutions for the treatment resistant addicted client, Haworth Press.

Rogers, C. R. (1957). The Necessary and Sufficient Conditions of Therapeutic Personality Change. Journal of Consulting Psychology, 21, 95-103.

Rogers, C. R. (1961). On Becoming a Person, Houghton Mifflin company, New York.

Schore, A. (1996). The experience dependent maturation of a regulatory system in the orbital prefrontal cortex and the origin of developmental psychopathology. Development and Psychopathology, 8, 59-87.

Pros And Cons Of Oxygen Therapy

The use of oxygen therapy continues to be a topic of debate among the medical community. Some people believe it is a very effective way to help someone feel better. Others believe there is too much of a risk of using it because there are unknown effects from it. There are also individuals that contend that there isn’t any real benefit from it and they are just scamming people for their money.

Society seems to really take on new forms of therapy though. They are always willing to try the next best thing that is offered. Oxygen therapy is the process of filling the lungs up with more oxygen than the person is normally taking in. This allows the tissues in the body to have more air and for the blood to circulate to the extremities if that has been a problem.

Those medical professionals that due believe in oxygen therapy are trying to get it in use for those that suffer from too much carbon dioxide in their body This is often the result of lung problems. Individuals with emphysema, respiratory problems, and heart disease often need more oxygen than they are getting.

Yet there are so many different factors that affect a person with such ailments that it is hard to determine the overall benefits of oxygen therapy for them. It is impossible to control the many variables. It is believed that the use of oxygen therapy though early on will be a way to give such individuals a better quality of life. Many of them suffer for years and then die slowly due to heart problems, circulation problems, and the toxins that stay in their body due to the carbon dioxide not being removed with the intake of sufficient amounts of oxygen.

There are a couple of different ways in which oxygen therapy can be given to patients. Liquid oxygen injected on a regular basis can be a fast and effective way to give them the oxygen as therapy. There are some kits that allow the patient to administer the oxygen therapy on their own. Yet due to the risks of using liquid oxygen this isn’t left in the hands of anyone but medical professionals.

Candlestick Charting – What Does Solid Candlestick Mean?

Candlesticks have grown in popularity considerably over the last decade and a bit and originally a guy by the name of Steve Nison introduced them to the western world. Whilst the scope of candlestick charting is extremely wide and varied we are going to concentrate on what does a solid candlestick mean when looking at the charts.

The first thing you’ll note about candlesticks is that you can have open and solid candle and you usually have different colour candlesticks too, namely red and green.

An Open Candlestick

An open candlestick simply means that the closing price for the day closed higher than where it opened at, resulting in a rise in the share price between the open and the close.

A Solid candlestick

A solid candlestick means that the closing price for the day closed lower than where it opened at, resulting in a fall in the share price between the open and close.

A red candlestick

A red candlestick usually refers to a down day relative to the previous trading day. For example the previous day’s close was $25 and today it closes at $24 resulting in a red candle.

A greed candlestick

A green candlestick usually refers to a positive day relative to the previous trading day. For example the stock you are trading might have closed yesterday at $30 and today it closed at $31 resulting in a green candle.

An open red candlestick

An open red candlestick may be new to most people as their charting program may not have the functionality or depth to show these candles. An open red candlestick simply means the closing price today is lower than the close of yesterday but the closing price today is higher than the opening of the day.

A solid green candlestick

A solid green candlestick shows us that the closing price today is higher than the closing price of yesterday but the closing price today is lower than the opening price of the day. So as you can see, candlesticks can paint a very impressive and graphical picture and once you get used to them you’ll be able to see some advanced patterns to profit from.

How to Make Christmas Birch Branch Reindeer

Christmas celebrations are unique in the terms of thematic decorations that give a festive face lift to any commercial or living space. This involves placing and redecorating several of the season’s special elements, apart from the Christmas tree. One such interesting addition is a handmade reindeer that can be placed at any strategic spot. Birch tree is the best option for such craft due to their cultural significance, availability, and easy designing. You will need to cut some small logs using saw and fixing some framework. Therefore, this craft is more suitable for the adults in the family, though children may be involved later at the decoration stage. Here are some easy tips to erect your own birch branch reindeer for the coming holidays.

Materials needed:

• Chainsaw or handsaw

• Drill

• Nails and hammer (optional)

• Birch tree branches, slightly thicker

• Thin branches or twigs from the same tree or any other suitable one

• Straight cylindrical rods made of wood or metal (dowel)

• Cotton balls, wool, or small pompoms

• Paint

• Glue

• Googly eyes (optional)

• Large red bead

• Small Christmas bell

• Evergreen branches of a flexible variety or suitable climbers

• Ribbons and laces

• Poinsettia (fresh or dried)

• Glitters

• Colorful berries (natural or artificial), tiny pine cones, ornaments or any suitable stuff used in small wreaths

Steps to make Christmas birch branch reindeer:

• Structure formation:

• Dissecting the branches: Cut the branches into two logs, one-half the size of the other.

• Smoothing: Use garden trimmer or knife to remove excess side branches, leaves, etc. and smooth the logs.

• Making hole: Drill a hole in both the logs, a few inches from one end. These holes should be proportionate to the diameter of the dowel.

• Forming body: Fix a dowel in both the holes in such a way that the larger forms the abdomen and the smaller, the head portion.

• Legs: Drill four holes for the legs and insert dowels. You may also use branches of the trees in place of the dowels.

• Antlers: Make holes for the antlers on the head and place twigs.

• Nose: Fix the red bead as nose.

• Eyes: Paint the entire structure, including eyes, in the natural shade of reindeer.

• Decoration: The main decoration is done to cover the dowel in the neck area and part of the legs. It is created in the form of a loosely shaped wreath.

• Branches: Take evergreen branches of appropriate size and form. Tie the ends.

• Ribbons: Tie ribbons in places around the closed loop.

• Accessorizing neck: Interlace other decorations, like golden painted pine-cones, berries, ornaments etc. Hand the entire adornment around the neck of the reindeer.

• Body cover: Cut a rectangular piece of red velvet cloth and lace it from all sides. Place the cloth on the back of the reindeer to give it the true holiday look!

Color Contact Lenses – Change Your Eye Color in the Blink of an Eye

Did you ever wish that you had a different eye color? Or maybe you just want to do something a bit crazy and have different color eyes for each party? Color contacts can do wonders for your appearance, but only if you select the right type and color. Learn how to get the best out of your color lenses, what your options are and what to consider when selecting color contacts.

Do color lenses really change your eye color and look natural?

This is a question that worries most people who want to try color contacts for the first time. After all, you want people to think “what gorgeous eyes she has” not “what nice contact lenses she wears”.

Color lens manufacturers are aware of the issue and try to make color contacts look vivid, yet natural. There is a lot of sophisticated technology involved in the brand name color contacts like Acuvue 2 Colors or Freshlook. The lens isn’t just solid color, it has a pattern similar to the pattern of a human eye. Also the color isn’t consistent throughout the lens, just like in most people eyes. See color contact lens comparison

Color lens choices for light eyes

Depending on the effect you want to create, people with light eyes can wear enhancement or opaque color contacts.

If you just want to enhance your natural color, half transparent, enhancement lenses would be great for you. The best choices are:

  • Acuvue 2 Colors Enhancers – to brighten your eyes.
  • Freshlook Radiance – lenses with an illuminating effect that enhances your color and makes your eyes appear sparkly.
  • Freshlook Dimensions – unique lens design makes your eyes appear not only brighter but also creates the impression of depth and dimension.
  • If you feel adventurous and want a dramatic change, go for opaque lenses:

  • Acuvue 2 Colors opaques
  • Freshlook Colorblends
  • If it is your first time with color contact lenses and you aren’t sure what effect you want, start with enhancement lenses. This way your friends will notice that you look more appealing, but they probably won’t notice what it is about you that attracts their attention.

    Color contact lenses for dark eyes

    If you have very dark eyes and tried color contact lenses a few years ago, you probably were not very impressed with the effect. Contacts of the previous generation didn’t look quite right. However, recently developed color lenses like Freshlook Colorblends can do wonders for dark eyes.

    One thing to remember, however, is that enhancers don’t work on brown eyes, so your only choice is opaque contact lenses. Acuvue 2 Colors opaques and Freshlook Colorblends work best for dark eyes.

    Also you should be careful, when selecting the color. It should be a color that would look right with your skin and hair. See color contact lens chart with suggestions and photos.

    If you just want to make your eyes seem brighter and more vivid, without changing their color, go for brown or hazel color lenses. This way your eyes won’t look a different color, but people will notice that they are bright and lively.

    Opaque color contacts work very well. The only thing they can’t do for you is to make your eyes light. Blue, green and aqua opaque contacts create a deep, vivid color, which suits people who have naturally brown eyes.

    Do color contacts come with corrective powers?

    Acuvue 2 Colors and all Freshlook collections come with visual correction powers as well as in plano (no correction). Additionally, Freshlook Colorblends is the only color lens that comes in toric, so it is suitable for people with astigmatism.

    So which is better: Acuvue 2 Colors or Freshlook?

    There is no single answer to this question. Both brands of lens are very comfortable to wear and create a great look. The only difference is in the colors. On the same person, blue from Acuvue would look very different from Freshlook blue. It really depends on your eyes and face, and it’s almost impossible to predict the result until you wear your color contacts.

    Don’t pay to much attention to how the lens looks in the picture, because on you it will probably look different. This happens mostly with enhancer lenses – blue enhancers over blue eyes look very different from enhancers over gray eyes. Opaque color contact lenses also can look very different on different people; this is not due to your natural eye color, but because of eye shape, skin and hair types.

    When you narrow your choice to one color, I would recommend asking your doctor for two prescriptions: one for Acuvue 2 Colors and another for Freshlook. Then order both. They cost pretty much the same, so you would spend no more than if you were to order 2 boxes of each.

    Then, after wearing your new color contacts for a while, you can decide for yourself, which looks better.

    Also, doctors usually give you free trial color contacts. You can’t really wear them in public because trial lenses have the word “test” imprinted on them, but it gives you a fair idea about the color. Ask for two free pairs, one from Freshlook and one from Acuvue, and see which looks best.

    As far as the price is concerned, Freshlook and Acuvue 2 Colors cost about the same for a 6-lens box. However, all Freshlook lenses are monthly disposable, while Acuvue 2 Colors is a 2-week disposable contacts lens. So it turns out that Freshlook is twice cheaper.

    If you were thinking of giving yourself a little treat, getting color contacts would not disappoint you. And now when you know what would work best for you, you can make your choice with confidence.

    Happy changing!

    All You Need To Know About Festival Of Lights With Changing Fashion Trends

    The most awaited festival is almost around the corner and we Indians simply await the arrival of the festive season that happens during the month of October & November. Yes, we are Talking about Diwali as this is the most important festivals for Indians, especially for Hindus.

    Diwali is the time when near & dear ones greet each other on this special occasion and exchange good wishes & there is a lot of warmth & affection that is cherished during such meetings and get-together functions which is celebrated with much splendor and grandeur.

    No wonder everybody is in their best Attire wearing the latest ethnic wear to flaunt & feel appreciated. In today’s changing times festivals are not just about rituals and ceremonies but it is also about sporting one’s wardrobe and making an impression of sorts that paves the way to new trends which in-turn influences the fashion industry.

    Moreover, fashion soon changes so what was in trend some months ago is no more in trend and that’s how fashion changes since new styles replace the old ones and this cycle happens each year and is true this year too, there are some unique styles that will help you get a perfect festive look this Diwali and stun the folks around you.

    Below given are the Style pointers that define the Changing Fashion Trends during the Festive season of Diwali.


    During festivals specially when it comes to Diwali, It is the women Folks who are at their best as they can be seen wearing bangles, earrings, necklaces and rings. Diwali is considered to be an auspicious day to buy gold ornaments and one can choose from a variety of traditional jewellery. Also in recent times there is a wide range of fusion jewelry available at easy EMI options and so is very pocket-friendly and easy to find.

    Mix & Match dressing:

    Modern day Diwali is all about trying a new combination of dresses and in recent times it is all about mixing & matching. The combinational dressing is the latest trend these days. One can go for new color combinations & styles which has never been tried before which can make your Diwali more Sparkling.

    Anarkali Suits:

    The way ethnic wear as evolved is most evident in the trendy Anarkalis we come across these days. Anarkali is an ideal wear which balances that yesteryears charm with the modern style of today. It proves to be the most preferred wear for any occasion. A lengthy Anarkali gown caressing the floor is something which can go well during this festive Diwali season.

    Lehenga Choli:

    If an uptown desi look is what you wish for this Diwali then the straight cut lehenga dress will just do fine.The design & artwork makes It look absolutely gorgeous more so when paired with crop tops. Not only does it look fabulous, it will also make heads turn and make you the best-dressed person for the occasion.

    Digital Prints:

    Digital prints gives a different get up altogether! Off late such digital prints have stormed the fashion scene & have created a niche for itself. Digital prints are now being used to create ethnic designer wear with a wide-ranging variety of traditional Anarkalis, suits, dupattas, kurtas, sarees and so on.

    Saree Designer Blouse Combo:

    One of the best picks of the season happens to be heritage sarees like Gujarati Bandhani sarees, Kanchipuram, Banarasi, and Calcutta types are most preferred by women from all age groups.To get that authentic traditional look the sarees can be worn with designer blouses with Kutchi work. No wonder traditional blouses with intricate work are most sought after and are the ideal trend setters for this festive season.

    Trendy palazzos:

    The fad for palazzo pants has been overwhelming with the “Gen-Y” crowd and has given rise to a whole range of fusion wear. Palazzos comes in various forms & most of them these days have a hybrid style. One can either opt for Shimmer type or net palazzos featuring distinct printed kurtis or suits which will surely give you a nice trendy and contemporary look.

    Thus Diwali Being the festival of lights personifies tradition & the ethnic mood of its place & people. So even though all throughout the year, people wear normal day to day dresses but during Diwali, one sees everyone in colorful catchy ethnic dresses.

    Qigong For Energetic Protection

    Qigong is, according to Merriam-Webster online, “an ancient Chinese healing art involving meditation, controlled breathing, and movement exercises.” Later in this post I am going to give you a Qigong standing meditation that will allow you to boost your energetic protection from unwanted external influences (whether they be physical, emotional, mental or spiritual pathogenic factors).

    Qi is a term that has no equivalent term in English. The Chinese character for Qi looks like a grain of rice in a pot that is boiling while steam is lifting the pot’s lid. This gives us some idea as to the qualities of Qi. Qi provides sustenance, like rice. It is also active and upward-moving like steam. It is also hard to grasp like steam. So, although Qi is often thought of as “energy” this is a poor translation, for Qi is mote truly a highly rarefied form of matter. The word Gong (as in Gong Fu) means “accomplishment,” “skill” or “work.” So Qigong is simply “working with the Qi.”

    If you are feeling under attack from energy outside of yourself, Qigong practice should help. It could be that you work in an environment where you are at increased risk of catching an airborne infections such a s the common cold or flu. Perhaps you have a boss or co-worker that invades your sense of space and personal boundaries. Perhaps you work with the public and are subjected to the whims and verbal (or other) attacks from your customers. In all of these situations, the unwanted energy of the person “attacking” can get to you because you have not erected an energetic barrier. The Qigong exercise outlined below will, with daily practice, construct a barrier of Qi around you that will enable you to keep from taking on this unwanted energy from others.

    So, without further ado, I present to you the Ren Wu Zang Meditation, below:

    1. Stand with your feet slightly more than shoulder-width apart, feet facing forward and parallel to each other.

    2. Bend your knees slightly so that you can achieve a firm yet comfortable stance. You should still be able to look down as see your feet past your knees if you are doing this correctly.

    3. Tilt the pelvis forward to lengthen and flatten the spine.

    4. Allow the arms to hang loosely at your sides, palms facing inward. There should be a small space (chicken egg-sized) in your armpits.

    5. Relax the shoulders and let them sink downward.

    6. Make the chest concave in shape and relaxed (opposite of “military stance” with the chest pushed out).

    7. Imagine that you head is suspended from on high by a thread. Tilt the chin toward the chest to further lengthen the spine.

    8. Close the mouth and lightly place the tip of the tongue at the upper palate where it meets the teeth.

    9. Breathe through the nose. Use abdominal breathing, allowing the lower abdomen to expand with inhalation and contract with exhalation. Breath deeply at a rate that feels comfortable (the slower, the better).

    10. Close your eyes or keep them only slightly open with a gaze not fixed on anything specific.

    11. Visualize a golden egg surrounding you.

    12. Imagine a red mist coming from your Heart and spraying out in front of you. This red mist transforms into a Phoenix. Visualize this Phoenix as a lively, active, playful animal that is connected to your Heart. Allow this animal to remain in front of you.

    13. Next, imagine that a dark blue or black mist is projecting from your Kidney and forming the shape of a large Tortoise towering over you and covering your back. Visualize this Tortoise as a lively, active, playful animal that is connected to your Kidney. Allow this animal to remain in behind of you.

    14. Next, visualize a white mist emanating from your Lungs and moving out to your right side which becomes a White Tiger. Visualize this White Tiger as a lively, active, playful animal that is connected to your Lungs. Allow this animal to remain to your right.

    15. Next, imagine a blue-green mist emanating from your Liver and forming a Dragon on your left side. Visualize this Dragon as a lively, active, playful animal that is connected to your Liver. Allow this animal to remain to your left.

    16. Hold the visualization of these 4 animals around you for a few seconds.

    17. Allow the animals to move now, shifting position in a counter-clockwise direction.

    18. This motion gets faster and faster, until all that you see is a blur of colors whirling around you.

    19. Raise your arms with an inhalation and “gather up” all this whirling color. Allow the energy of all 5 colors to enter the top of your head. Let the animals and colors go back to their respective organs (Gold = Spleen, Red = Heart, Black = Kidneys, White = Lungs, Blue-Green = Liver) inside you.

    20. Take a few deep breaths, slowly open your eyes and allow yourself to return to the waking world.

    That all there is to it! Given some practice it should not take longer than 2-5 minutes total to achieve this meditation. Having practiced it so much, I can accomplish it nearly instantaneously. This is one of the tools I use to keep myself well in my very busy clinical practice. I don’t want to take on the energy or illness of my patients. I feel very strongly that this Qigong exercise helps me to stay well and I hope it helps you too!

    Copyright © 2011 Scott Alan Whitfield

    What Does a Thief Look Like? The Benefits of a Home Alarm System

    What does a thief look like anyway? In short, he (usually a he though a she is never completely out of the question) is a human being. There is no true description of what a thief looks like. Stereotypes of a burly, mean-looking thug are usually far from the truth. Thieves look like ordinary people, even nice everyday people; this helps to earn trust and get the job done quickly. Thieves could be complete strangers or people you even know.

    Some criminals are not bright and will be rather conspicuous in their planning. They may be seen by others looking around outside a home. They may make obvious mistakes or alert the suspicions by others by doing something that can only be described by normal folks as “really stupid.” These thieves don’t last long and are usually locked away for 10-15 years and never heard from again. (At least in your neighborhood) If only all criminals were this easy to catch, try and convict!

    However, it’s safe to say that most criminals don’t fit this description. Successful criminals “get paid” (with someone else’s money) not to be noticed and to seem like everyday neighborhood residents. Some criminals are deliberately very charming so as not to arouse suspicions. Some burglars will even strike up a conversation with the resident they are planning to steal from. One of the newest trends in home burglary is the undercover criminal, usually posing as a policeman, cable installer, electrician or maintenance man. He may be using the opportunity to gain entrance to a house and “case” the area, or worse yet, may use the opportunity to assault the homeowner.

    The most successful criminals could be called a smarter breed of thief, though obviously it’s not very accurate to say thieves are “smart”-not in the long run anyway. Eventually those who are dishonest slip up and are caught by police. However, you must accept the fact that there are some criminals who have above average intelligence and who could figure a way around all of your natural defenses. (For instance, turning on the TV when you’re away or installing locks on the doors)

    What can you do to protect yourself against these “smarter” criminals? Your best protection is to install a new age home security system with motion sensor detection and live monitoring. This type of system monitors all areas of your home, including the doors and windows and even movement inside the premises. New age smart sensors can differentiate the movements of a thief and something common in the house, such as a pet.

    Why Are Adult Coloring Books So Popular?

    The coloring books for adults have intricate patterns to color. Some say these are psychologically based patterns to relieve tension. Actually, it’s the coloring we do that causes us to relax and as a result these books are extremely popular.

    Years ago, I remember catching my wife coloring away with a quiet yet enthusiastic demeanor when I came home from work early around 4:00pm. She was sitting with our three children (all under 8 years at the time and all quietly coloring) in our den. I went up to give her my usual hello kiss and didn’t get her attention right away as she was totally absorbed coloring.

    “Oh you’re home early?” she said continuing to color.

    “Yeah, what’s up?”

    “We’re just keeping out of trouble… , kids like to color… ” I didn’t think much about her enthusiasm at the time, and was happy she was having a break.

    Remember the Wham-O’s Hula Hoop rage where millions found a lot of enjoyment and fun with such a simple hoop. But coloring is different? It’s more individualistic and peaceful to yourself and others around you. Adult coloring now is a rage for adults in the modern world.

    I researched adult coloring and read the back and forth movement of the crayon, colored pencil, or marker does in fact have a calming effect since it requires the use of both sides of the brain causing neurons to reinforce their connections between both sides while shutting down the frontal lobe which controls organization. So, a feeling of balance occurs after a stressful day. Coloring gives relief to the daily demands of attention focusing at work, stress of everyday life, information overload, intense competition, intense play, intense everything at times.

    Johanna Basford’s, “Secret Garden: An Inky Treasure Hunt and Coloring Book” seems to have started the adult coloring book rage in 2011. This book may be a collector’s item someday – like an original hula hoop.

    Basford, a Scottish commercial artist doing a lot of intricate black and white patterns for wallpapers, beer bottles, wine labels was originally asked to do a children’s coloring book but she convinced her British publisher to have her do an adult coloring book since her clients enjoyed coloring in her patterns. Well, we all know after two million copies were sold, Johanna found a new niche for adults to enjoy worldwide.

    Johanna doesn’t use computers to assist her drawings as she believes computer generated works are soulless.

    Her success speaks for itself as she does work for Sony, Chipotle, Absolute Vodka and other major clients from her little studio in Aberdeenshire, Scotland. Her original book shows signs of the Brodick Castle Gardens on the Isla of Arran where Johanna played as a child.

    Difference Between Artificial Stones and Natural Stones

    Stones are important for home constructing. Stones plays important role for both exterior and interior designing of the home. Stones are used for various purposes at home construction. From building beautiful walls of the house to decoration pieces, stones are used. The only thing that differs is the type of stone to be used. Stones differ into artificial and natural stones. Though both are used respectively for construction of house.

    Natural stones are creation of nature’s greatness or nature’s products. They are created naturally. Their color texture shines size and shape all are the nature’s gift. To compare the beauty of natural stone it is awesome. On the other hand artificial stone is just a cement based product that is molded to represent a stone surface and then sprayed, dyed or coated like stucco with a stone like color. They are used like thin pieces are stuck onto a wall or structural surface, like tiles. Then to fill the gap between the stones other piece of stones are installed. Artificial stone is made by crushing and grinding natural stone and then re-constituting it, in a mould, with cement mortar. Sandstones, marbles and limestone are well suited to the re-constitution process.

    The artificial stones include Modena, Verona rose, tankard, shale white, old brick, hand brick red. These were some of the artificial stones which are used for home construction. Artificial stones are generally used for exterior of the house like walls, pavements, and top roof flooring. Though some artificial stones which are processed well are used as decorative pieces of marble. It is due to their shine. Even Sand stone wall decorative ornaments are hand made from fine sand mixed with cement.

    Whereas natural stones provides aesthetic value to the house. Whether it is luxuriant granite beige limestone lustrous marble rustic grey slate or exotic brown sandstone all natural stones create serene beauty to home. Beautiful marble flooring with Granite counter tops and silver beige marbles for bathrooms attracts thousands of people. Natural stones are naturally good. Their shine and lustier for long cannot be faded. While there is possibility that artificial stones lose its color. For they are not made good. For some time it is good but not for long.

    After all artificial stones are actually not real stones. Natural stones are the actual stones. So it is obvious that natural stones will last more. Whatever stones are used at home it is important to find out the real stones and accordingly it should be placed. Whether it is granite marble slate sandstones all can be found both as natural and artificial stones. Though artificial stones can appear smooth and more beautiful due to polish but it is actually natural stones whose beauty last forever.

    Blood Pressure Terminology

    Traditionally, BP measurements report two basic pressures (Systolic pressure and Diastolic pressure). This article explains the reason why diastolic pressure should be actually called as ‘lowest or baseline systolic pressure.’

    Whenever BP is measured, external pressure (cuff-induced) combines with baseline arterial pressure to challenge the heart to pump the blood beyond the artificially vasoconstricted region. For example, when brachial artery is artificially vasoconstricted to greater extent, the heart can’t pump blood beyond that pressurized portion till the pressure is relieved to a level, so that heart can exhibit its maximum strength to work against this elevated resistance. At one point, when the examiner drops the pressure in the cuff, heart sounds start to appear and this point can be called ‘highest systolic pressure.’ This point indicates the maximum resistance against which that individual’s heart can work.

    Next, when gradual drop in the cuff pressure takes place, at a point, the heart sounds start to disappear and this point can be called as ‘lowest systolic pressure.’ The place where the heart sounds disappear allows the artery to return back to their original dimension and offer its own resistance only. This point indicates the baseline pressure (no cuff-induced pressure) against which the heart has to work.

    Let us look at two definitions for diastole of the heart.

    Definition 1: Cardiac diastole is the period of time when the heart relaxes after contraction in preparation for refilling with circulating blood.

    Definition 2: Diastole is that phase of the cardiac cycle when the heart is not contracting to propel blood out to the body, brain and lungs but instead is relaxed and filling with incoming blood.

    These two definitions are to be correlated with the two formulae.

    Formula 1: Blood pressure = Cardiac output x Peripheral vascular resistance

    Formula 2: Blood flow = Pressure / Resistance

    We have to combine the definitions and formulae to understand the following;

    Diastole is the phase where cardiac output becomes zero. So, during diastole, the blood pressure caused by blood flow also becomes zero.

    BP (caused by blood flow during diastole) = 0 x Peripheral vascular resistance

    = 0 mm Hg

    In fact, the pressure in the arteries doesn’t fall to zero during diastole (because some hydrostatic pressure still exists during diastole) but the pressure caused by flow of blood pumped by heart becomes zero.

    Since both the extremes of the blood pressure are measured during systolic phase (blood pumping phase) of heart, the term diastolic pressure doesn’t match the actual physiologic scenario of circulation and can lead to misconception. Finally, the traditionally expressed ‘diastolic pressure’ is actually the baseline pressure against which cardiac systole happens. Baseline systolic pressure is the apt term to be used to indicate the lowest pressure detected during BP measurement. For example, if your BP tests for a client (at rest) reveals 120 mm Hg/ 70 mm Hg, then;

    (a) 120 mm Hg is the highest resistance (highest systolic pressure) against which his heart can pump the blood.

    (b) 70 mm Hg is the lowest resistance (lowest systolic pressure or baseline systolic pressure) against which his heart is working or has to work.

    However consensus must be developed for the replacement of ‘diastolic pressure’ as ‘baseline systolic pressure.’ Physicians and health care professionals are actually very much concerned about the baseline BP or baseline resistance against which the heart functions and help stabilizing the abnormalities if any.

    Strategic Muscle Building For A Calvin Klein Model – Workout Routine

    It comes to no surprise that there is a growing movement away from the bodybuilding mentality. Many people would much rather have slim and fit bodies that resemble famous movie actors and models over massive bodybuilders. The desire to have a “GQ” look will not only help them look good in a suit, but on the beach as well. Over sized gym rats simply can’t do that. So what is it about the models of Calvin Klein that seem to personify the “Hollywood Look?” What does a Calvin Klein models workout routine consist of that most programs don’t?

    Strategic Muscle Building To Create The Desired Look

    Take a moment and evaluate the features of a Calvin Klein model. They have a decent amount of muscle mass but with very low body fat levels. Their muscles also look like they are constantly in a flexed state which is commonly known as muscle density. I guarantee that 95% of gym goers work out and harder and longer than they do, but don’t even come close to a visually stunning physique. Is it from good genetics? Do they have an exceptional trainer? What if they actually have a strategic muscle building program that will sculpt the proper physique? They need to look chiseled at any moment for a photo shoot, so what do they do different than everyone else?

    It Is Not A Crime To Skip Out On The “Big 3”

    The “Big 3” comes from the foundational exercises that are pumped out of the big bodybuilder magazines and forums. They consist of squats, dead lifts, and bench press. They do a great job of adding mass but will ruin the look of a model. Calvin Klein models have a very slim and toned physique. Having excess mass in the hips, thighs, midsection, and butt will not allow them to model fashionable clothes. Their legs are ripped but they also carry a slim waist. This can be done by skipping squats and dead lift. Tough cardio will sculpt a much leaner lower body without the bulk. Don’t worry you are not committing a “bodybuilding” crime by skipping out on your legs.

    Upper Body Muscle Mass To Polish Off The Look

    Most of their muscle mass is in the upper body but with a few exceptions. Calvin Klein models focus on the upper and inner chest muscles because it will sculpt a square and angular chest. This is why I would suggest dropping the traditional bench press and incorporate inclines only. The reasoning behind this is that the lower pecs tend to grow larger and faster than the upper portion. Paying too much attention on lower chest workouts can cause the muscles to sag which can resemble that of women’s breasts. Calvin Klein models also have arms that have a decent amount of size with wide, ripped shoulders. Wide shoulders with a tapered waist, creates a “V” in the upper body that every model needs. It is also important to notice that these models do not have large trap muscles. It would be a good idea to skip workouts like shoulder shrugs or upright rows. Having a thick neck and traps will hide wide shoulders and give you more of a rounded look.

    We Can’t Forget About The Six Pack

    Having a great six pack separates the men from the boys in the modeling industry. It is without a doubt that every Calvin Klein model has impressive looking abs. Planks and hanging leg raises are very effective in tightening and toning the midsection without the bulk. Planks are the foundational exercise to achieve a tight six pack while hanging leg raises will polish off the “V” between the pelvis. Even though it is important to work out the abs, it’s crucial to understand that your diet is of upmost importance. People don’t realize that diet is the key ingredient to a lean. Keeping your diet in check “makes it or breaks it” for a strong six pack. As long as there is excess fat around your stomach, definition will be hidden. Models understand this, so their efforts are directed towards keeping a clean diet.

    Eating Habits

    Calvin Klein models don’t eat like huge bodybuilders, so therefore they are able to keep their body fat levels low all year round. Focusing too much time on ab workouts and not enough on the diet will leave you frustrated with lack of results. You don’t have to eat 6-8 meals a day. It can be very difficult to keep the calories low in that fashion because people almost always underestimate how much they actually consume. Eating 2-3 meals a day is fine. It is also a good idea to implement fasting 1-2 times a week for both health benefits and extra fat loss benefits.

    Achieving A Model Body Isn’t Just For The Rich And Famous

    Creating a desired look isn’t as difficult as many people think. The biggest reason is that too many gym goers try to pack on as much muscle as possible no matter where it ends up. Then they wonder why their body looks nothing like a model. Training in this fashion will never create a Calvin Klein body because it isn’t focused around strategic muscle building. Adding muscle in just the right areas of the body while keeping your body fat low will do wonders in overall visual appearance. Now that you understand what a Calvin Klein models workout routine consists of, you can determine what areas need work and what doesn’t. Having the flexibility to make tweaks to your body will create the proper model look.