Abdominal Exercises Progression

Because of tradition, abdominal exercises are often executed in long sets of 50, 100, or even 200 repetitions. Friends even turn it into a contest:

- "I did 4 sets of 200!"

- "Really? I did 6 of 300."

Who would get the best results from their abdominal exercises in this scenario? No one. Here's why.

Long sets of abdominal exercises are not optimal if you want six pack abs. It's basic physiology: muscles grow better on heavy, medium-repetition (about 8-12) sets. Would you train your chest using 4 sets of 200 repetitions? I thought so. Abdominal muscles are no different, and they need to grow if you want them to show.

But let's say you can do 12 crunches. Do you stop there (since sets of 8-12 work best)? Of course not. You need to make the crunches harder by increasing the weight you lift every repetition. But how? By positioning your arms differently. Following are 3 arm positions you can use with all abdominal exercises to make them harder and more effective at building six pack abs.

1. Arms along your sides. Can't get any easier.

2. Arms crossed across your chest. Intermediate difficulty.

3. Hands behind your head.

4. Arms overhead. Can't get any harder

without adding external weights.

5. Arms crossed across your chest, with some external resistance (a plate or a heavy book, for example).

So, keeping with the crunch example, once you hit 12 repetitions with your arms along your sides, start your next set with your arms crossed across your chest.

Again, once you can do 12 repetitions with your arms crossed across your chest, start your next abdominal exercise set with your arms overhead.

Once your can do 12 repetitions with your arms overhead, you'll want to use some form of external weight (dumbbell, plate, dictionary, etc.). You can hold it across your chest (some people feel more comfortable that way) or at arm's length, overhead. The same principle also applies to all abdominal exercises: when you hit 12 repetitions, increase the difficulty by changing your arm's position.

Next time you're about to start a set of 200 crunches, try crossing your arms across your chest. See how many repetitions you can perform this way, and how the burn in your abdominals feel. Then drop me a line at my website below.

A Note From Women to Men: Get Your Own Skin Care Stuff!

Have you ever gone to wash your face only to then discover that there are just a few drops left of your prized moisturizer? This may mean that the man in your life has been using your skin care products - again. 

While the basic structure of a man's skin may be the same as a woman's, his skin has quite a few unique characteristics that make sharing facial products an unwise practice. For instance, even though signs of aging appear in men's skin similarly as they do for women, they don't necessarily happen on the same time scale.

Men's skin also is thicker than women's, making it tougher and somewhat more resilient. Further, the oil glands in men's skin produce more oil than women's, giving men more "natural" moisture. 

Because of differences such as these, it's clear that men and women have different health needs for their skin. Unfortunately, however, men's skin care products have been limited until recently.

As more men become motivated to feel and look their best, more products that are made especially for men's skin care needs are hitting stores' shelves. In particular, L'Oreal, one of the leaders in 

technology-driven skin care treatments, has created Men's Expert, the first anti-aging line on the mass retail market for men.

Men's Expert products contain what L'Oreal calls an Active Defense System, or ADS, which is a powerful combination of active ingredients that increase the skin's resiliency and help protect it against shaving irritation. 

The Men's Expert line includes products such as Power Clean, a face wash that deep-cleans skin without drying it out; Oil Controller, an anti-shine moisturizer that zaps away oil, soothes razor burn and is designed for teenagers and young adults; and Vita Lift, an anti-wrinkle and firming moisturizer that recoups elasticity for men in their late 40s.

A History of Cosmetics, Part 3

The cosmetics craze continued throughout the centuries into the 1900’s and began to see the earliest of the cosmetics industry being formed. Mrs. Henning’s House of Cyclax in London sold many products that you can still buy today from world famous companies like Avon. Another beauty salon owner found herself expanding her products to meet the demands of her upper class clientele from a facial cream that protects women’s skin from the sun to lipstick and face powder. Today, you can find a whole line of cosmetics from Helena Rubenstein.

As the years went on, the popularity of beauty salons continued to increase. In 1909, a salon called Selfridges began to sell cosmetics out in the open ver the counter. Women’s attitudes began to change and confidence grew.  When the Russian ballet came to London, the influence of high art was apparent on many designers. A man named Paul Poiret was one of the first to come out with a much more vibrant and colorful look. It was also the first time that permanent cosmetics was seen. Women could tattoo their lipstick and eye shadow permanently on their faces. 

During the 1930’s the fashion of lipstick went to a darker shade with a variety of shades. Around the time of WW II, ingredients for cosmetics was at a severe shortage and women underwent a kind of make-down. This ended right when the war did and demand for cosmetics increased more than ever. Competitors began manufacturing a number of products to meet the demands of the female consumer. 

Today’s woman is the benefactor of all these years of trial and error with a virtually unlimited choice of products for any look they want to achieve. There are literally thousands of companies who have products in this now billion dollar yearly industry. Cosmetic products sell year round and even in times of recession.

So ladies, thank your ancestors and their concern for their own appearance for your own that you have today. There were probably days when they woke up and didn’t really feel like going through the hassle of putting on their face either.

A History of Cosmetics, Part 2

For centuries after the Egyptian empire faded, the fashion norm around the world was a pale complexion. A tanned, sun-dried face was associated with being a commoner who worked out in the field all day alongside her husband. The upper class ladies of course did not participate in physical labor like that so they stayed inside and had white faces. 

A white, pale complexion was also a symbol of wealth. If you had enough money, then you didn’t have to work. So a pale complexion was extremely important to some people. To get this look, women (and men too) would use a combination of hydroxide, lead oxide, and carbonate in a powder form to paint their faces and bodies. Unfortunately, this lead to a sometimes fatal side effect, lead poisoning.

To remedy this, chemists in the nineteenth century finally discovered a mixture of zinc oxide that didn’t block the skin from being able to breathe and kept people out of that irritating lead poisoning sickness. It worked so well that it is still used today by cosmetics manufacturers. 

In the Edwardian era of London, around the turn of the century of 1900, society women with a disposable income would throw lavish parties and do a lot of entertaining to show off their wealth. As hostesses of the party, it was important for them to be the best looking woman at the function, so it was extremely important for them to look the youngest they possibly could. Women at that time who lived these extravagant lifestyles did not eat well, would not exercise, and breathed in the heavily polluted air that the cities of the time produced. They would rely on products like anti-aging cream and face cream to help hide their blemishes. 

They would also go to the beauty salon. It was a little different back then than it is today. Women would sneak into the back of the salons and hide their faces as they entered. One of the most famous of these discreet beauty houses was the House of Cyclax, who would sell creams and rouges to ladies. Mrs. Henning, who was the owner, sold and created many products for her desperate customers who didn’t want anyone to know that they were getting old.

A History of Cosmetics, Part 1

With all the billions of dollars spent every year worldwide on cosmetics, sometimes we may find ourselves asking, “How did it get to this point? When did it become the norm for me to have to wake up every morning and before I even go out the door I get to paint my face from top to bottom? Surely a woman way back in history didn’t just wake up one day and apply eyelashes, lipstick, eyeliner, foundation, and rouge all at the same time. No, it was, like many things, a culmination of things from the past. 

Remember the Egyptians? That was over four thousand years ago. Cleanliness and appearance were terribly important to the Egyptians. They believed the appearance was in direct link with the health of the soul. They strived to always look and smell good. And with a society who values their appearance, you’re inevitably going to have people who are going to make themselves stand out. But the Egyptians, being the innovative people they were, used cosmetics for reasons that were even smarter than just trying to look good.

Mesdemet was the earliest kind of eye shadow- a substance made of copper and lead ore. The dark shades they believed would ward off evil eyes to their own. It was also a great disinfectant and insect repellant. Kohl was a dark powder that was also applied around the eyes in an oval shape. It was a combination of lead, ash, ochre, copper, and burnt almonds. To further enhance their appearance, they would apply a mixture of water and red clay to the cheekbone area. They would also paint their nails colors of orange and yellow with a substance called henna. 

As time moved on and cultures were exposed to each other more and more, the Greeks began to pick up on the many practices of the Egyptian’s use of cosmetics. They would give themselves a pale color with a foundation that contained lead in it. This proved fatal on more than one occasion. As the Romans began to pick up the cosmetics practice, the pursuit of beauty became much less about functionability and took a turn into much more exotic routes. The Romans would paint their nails with a combination of sheep’s blood and cooked body fat. An ancient Roman man once said, “A woman without paint is like food without salt.”

A Guide To Rudimentary Information For Everlasting Finger-Nails

This is why, since old times, there has been a long standing obsession with stunning looking nails initially among ladies. In the present day the market place is overflowing with different wares to facilitate you to look after your fingernails be it on the hands or toes. There is a wide variety of grooming tools and cosmetic products available just about everywhere for easy access to great nails. Let us have a look at some of the most basic tools to keep your pincers content!

Nail creams

Nail creams are one of the best invented products for hands and feet nails. The nail creams not only help you strengthen your nail by giving them a protein and mineral boost but also protect your nails from getting over dry, chipped or cracked.  The nail creams are also known to avoid ail splits and cure them. 

These days, nail creams come in a combination of hand and nail cream and foot and nail cream. These combinations also help to groom the hand and feet along with the nail and give them a soft and dewy feel and help get rid of calluses, dry skin etc. to give you a well groomed look.

Nail Manicure and Pedicure tools

The best way to take care of and groom your nails is to get a regular manicure and pedicure. Not only will it help your nails but also your hands and feet; not to mention giving you an opportunity to relax and pamper yourself. The tools for such treatments are varied but a few basic must haves, if you plan to give this treatment to yourself are Nail polish wipes and removers, Nail brush, Cuticle cream, Cuticle cutter, cuticle stick, cuticle pusher and finally nail cutter and file.

When looking for nail polish wipes, try and find lint free wipes as they will not leave any lint residue on your nails post the treatment, allowing you to apply smooth polish on your nails. Also, when choosing a cuticle stick or a cuticle pusher, it is wise to invest in a soft but firm rubber or soft wooden stick. Avoid using a metal cuticle stick as it is harder. 

Nail Polish and Polish Remover

There is huge variety of nail varnishes to choose from today. The color pallet is astounding as are the types of varnishes available. You can choose from mild to high frosted shades to high gloss colors and from extreme glitters and metallic’s to gothic shades.  Today you can even find double shaded nail paints which change color when they come in contact with the UV Rays of the sun. The choices are unlimited! 

When choosing a nail polish remover, it is better to invest a few more dollars and go for a non-alcoholic remover as this will benefit your nails in the long run and prevent nail damage like dryness, breakage etc.

Nail files and buffers

Nail files and nail buffers are the most introductory nail grooming implements available today. These instrumentsare used to give shape to the nails and top them off with a smooth surface. The nail file can be used to give any shape to the nail. The most popular shapes are round and square. These shapes are great for everyday wear and give the nails a chic and elegant appearance. When filing nails to give them shape, it is important to remember to file only in one direction as not doing so will cause them to leave uneven edges and splits on the nail which can cause cracks in the long run.

If your nail surface is a bit uneven or lacks radiance you can select to use a buffer to buff the top of your nail to give it a spontaneous shine and evenness. However don't recourse to buffing more than a couple of times every three weeks or so as it strips the nail of its natural oils and also thins the nail, making it weaker and more vulnerable to damage. Always top a buffing session with an application of a nail strengthener.

A few things about contact lenses

Nowadays, it is estimated that more than 100 million people around the world wear contact lenses. These items are very popular and technology improves them daily making them even more desirable.

Why do people wear contact lenses?

There are people who wear contact lenses, instead of glasses, for esthetical reasons. They like themselves better with contact lenses than with glasses. Another reason that determines people to wear contact lenses is the cosmetic one. There is a great variety of decorative contact lenses that can change the eye’s appearance. And there are those who appreciate their practical side. They cannot play certain sports with glasses; they use devices that are incompatible with glasses etc. There is that category of people who are forced to wear contact lenses for therapeutic reasons. In their case, the contact lens is not an option.  The contact lens can be a bandage in the healing process of different diseases or injuries of the cornea and it is a luxury that heals. There is also a combination between the two reasons - colour lenses with correction power which actually please a lot of persons.  

The first contact lenses ever made were developed out of glass. After that, new types appeared, as the ones made of Plexiglas and the rigid gas permeable ones, but, nowadays, the soft contact lens is the most appreciated. Modern materials include silicon hydrogel or other plastic polymers like etalficon A, galyficon A, senofilcon A (used in the fabrication of Acuvue contact lenses). Rigid gas permeable contact lenses are recommended to the persons with dry eyes as these lenses contain no water that could evaporate during the wearing.

If you decide to wear contact lenses, you first have to go to an ophthalmologist, no matter what your reason may be. The doctor will be the one to decide which type of contact lenses fit your eyes best. Different factors will be considered for the prescription of a certain contact lens: the material (the silicon hydrogel is one of the newest discoveries in the field), the wearing time (daily wear, extended wear or continuous wear), the shape (spherical, toric or multifocal) and many more. Depending of the material, the contact lens can be either rigid or soft. The rigid one can be gas-tight or gas-permeable, but the soft one is always gas-permeable. There can also be a further classification made on the moisture content, on the amount of water in the contact lens.

The wearing time

A daily contact lens is safer as the risk of infection is lower than at the long term contact lens. This type does not require cleaning, being single-use only. It is sterile. And it even keeps you away from spending money on cleaning or storage solutions. On the other hand, the extended wear type of contact lenses allows people to easily wear contacts for a longer period while allowing oxygenation (they usually have a high oxygen permeability rate). Some people prefer them as their convenience is obvious, but the risk of infection is higher than at the daily type of contact lenses due to the bacterial stagnation, dust accumulation and so on.

One of the most popular contact lenses brand in the world is Acuvue, produced by Johnson & Johnson’s subsidiary Vistakon Company. They provide both vision and esthetical contact lenses. They design disposable lenses, making types that are to be replaced every two weeks (Acuvue, Acuvue 2, Acuvue 2 Colors, Acuvue Advanced and Acuvue Oasys) or less (1-Day Acuvue). They’ve also started making extended wear lenses.

Where to buy them from

Contact lens quality is very important. Low-quality contact lenses can damage the eye, causing irritations or hurting the eyelid or the cornea. Attention must be paid to the way the lenses are worn, kept and cleaned because, even if they are high-quality, they present different risks. So, the contact lenses must be bought from specialised stores after consulting a doctor. Places where these items are available can be found anywhere as the contact lenses are very popular. Another tendency is to acquire them from an on-line store. This method can even be less expensive and still offer the same quality. You just need the prescription. But be careful and only choose reputable stores. Your health is at stake.

20 Simple Wrinkle Erasers

Aging of the skin is a natural process by which the collagen and elastin, that keep our skin looking firm and youthful, begin to decline, this results in wrinkles. Cell production and cell quality also diminish over time resulting in wrinkles. These factors unfortunately are out of our control, though diet and supplements can slow down the process, but it won’t stop it.

The influences that are within our control are largely environmental such as pollution (eg; smoking) and sun damage. Here are 20 easy ways to reduce wrinkles and slow down the aging process.

1.    Stop smoking (It’s #1 for a reason)

2.    Always wear sunscreen whether it’s cloudy or sunny and don’t sunbake.

3.    Hydrate your skin by drinking about 8 glasses of water a day.

4.    Use skin care products that contain antioxidants and AHA's.

5.    Moisturize the skin on your face twice daily.

6.    Reduce stress. (Try reading, exercising, meditating) 15 minutes a day is a good start.

7.    Reduce alcohol consumption. Over indulging can put enormous strain on your system and will accelerate wrinkles forming.

8.    Eat healthily by incorporating plenty of fruits and vegetables in your daily diet.

9.    Sleep at least 8 hours every night.

10.   Eat fish three times a week. Great for the skin and general health.

11.   Check with your doctor about taking supplements, your diet may be lacking some of the important ones.

12.   Use an eye cream for the delicate skin around the eyes nightly.

13.   Facial scrubs remove the build up of dead cells that can increase the appearance of wrinkles, try this weekly.

14.   Use natural skin care products that will nourish your skin and give it lots of vitamins and minerals to help it stay fresh and healthy.

15.   Jojoba oil resembles the skins natural oils. Dab this around the eyes to keep wrinkles at bay.

16.   Take vitamin C supplements and use products that contain vitamin C, it will help boost your collagen.

17.   Start a good skin care routine in your 20’s. Prevention is easier than the cure.

18.   Honey is known worldwide for it’s beneficial abilities. Use a honey mask weekly. Simply apply the honey to your face and neck and leave for 30 minutes then rinse off. This mask will "feed" your skin with nutrients.

19.    Aloe Vera and Avocado oil both have the ability to prevent the skin from drying out; they are both used to improve the skins elasticity.

20.    A soothing way to help achieve a wrinkle-free face is to lie on your back with your knees elevated by placing a pillow or cushion beneath them.

Try this when you are watching TV or reading.

12 Tips for Eyeshadow

Eye Shadow - Top 12 Tips On How To Apply It Perfectly

Your makeup is as important to your finished look as the clothing you wear, in fact, it can actually be more important. We've all spotted women who didn't have a clue how to apply their eye shadow. But we've also saw women who know how to apply it properly and they look put together and beautiful. Don't you want to be one of those women? Of course - and we are going to give you some top tips so you can do just that.

Great news - putting your eye shadow on correctly really isn't difficult at all. It really is just a matter of finding the right technique and look for you and your personal style. Don't worry if it takes a few tries to get it right. Check out these tips:

1.

Always apply a base coat on your eyes just as you do to the rest of your face. Loose power works or you can apply your foundation to the eye area. It gives a nice even palette to work with.

2.

Blend, blend, and then blend some more. I can't stress this enough. Try an experiment. Blend one eye and then just use a brush and apply the other eye. You'll instantly know what I'm talking about and you'll never forget to blend again.

3.

If you want dramatic eyes, take your eye shadow brush, dip it into water, and then into the shadow, then apply. It will give you a much deeper, dramatic color.

4.

If you have blue eyes, wear purple, violet, taupe, gray, deep blue, and black. Funky colors include fuchsia, turquoise, and silver.

5.

If you have green eyes, wear purple, plum, forest green, brown, and khaki. Funky colors include light green, gold, and bright purple.

6.

If you have brown eyes, wear champagne, copper, brown, apricot, khaki, and beige. Funky colors include royal blue, tangerine, hand hot pink.

7.

Everyone can wear navy, powder blue, and charcoal. Fun colors include silver.

8.

Apply a lighter shadow in the inner corner of the eye to reflect and make your eyes look younger.

9.

If you want your eyes to appear larger, use a light color on the inner corner, and a darker shade in the middle of the eye area.

10.

Practice until you get the application of your eye shadow down to a science. When you get good, your make up will look more natural and more polished.

11.

Apply your dark shadow only to the eyelids from the lash line to the crease in the eyelid. Apply your medium shadow from just below the eyelid crease to the brow bone.

12.

Highlight along the brow bone. Doing it this way will make your features stand out naturally and beautifully.

So there you have it. With these top tips you now know how to apply your eye shadow so you will look your best.

Remember that while you're practicing all these steps, that you should take notice of what works best for you. Practice by yourself, or practice with a friend if you find it easier to ask someone else's opinion.

And one more thing. If you make your face more youthful looking with wrinkle creams that gives results, then any make up that you have will be so much more effective.

So go for it and get gorgeous right away!

8 Tips For Choosing The Right Cosmetics For Your Skin Type

The right cosmetics for any skin type is important to create a fresh natural appearance as well as to prevent reactions to the cosmetics such as allergies with resulting rashes, itching and weeping or breakouts with whiteheads or blackheads and painful skin eruptions. Every person's skin is unique and different areas on a person's face may have different characteristics which must be taken into consideration when choosing appropriate cosmetics. 

If you've been disappointed when your powder eye shadow creases and slides before lunch or your foundation looks lined and caked, understanding the characteristics of your skin and purchasing appropriate cosmetics for your skin type is a worthwhile exercise. Here are some tips to help you look your best.

Avoid cosmetics that dry or irritate your skin

Each different skin type will react differently to the various types of cosmetics. Even if a particular brand works for your eye shadow, the same brand may not work for lipstick. This is because the skin type on your eyelids may be very different from the skin type on your lips. When you are choosing cosmetics such as foundation, for example, avoid drying cosmetics or cosmetics that cause your skin to break out. Unfortunately, you may have to try several products in order to determine those that work on your skin consistently. Another issue which must be considered is that your skin may build up a reaction to a particular cosmetic which did not previously cause a skin irritation, so you may be forced to find an alternative to a tried and true brand which worked well in the past. Skin characteristics may change significantly over a lifetime as well, forcing a change in the type of cosmetics which you select. 

Consider your skin tone when selecting cosmetics

Even if the particular type of cosmetic is just right for your skin type, choosing the wrong color--one which is either too light or too dark will make the cosmetics less than attractive. Select cosmetics that complement and match your skin tone and minor imperfections in skin tone and texture will disappear. Darker foundations, deeper colors for eye shadow and eyeliner will be best suited for those with chocolate or olive skin tones. On the other end of the spectrum, if you have pale skin, you should choose lighter shades of foundation and eye makeup. Cosmetics should enhance, never overpower the skin tones.

Invest in quality makeup

Quality makeup often tends to get painful to the pocketbook, but it shows on your skin. Cheap makeup can cake or slide on your skin and isn't as likely to blend. It is more likely to sit on the surface, giving a plastic look. Look for good quality cosmetics that aren't necessarily expensive. It's better to invest in yourself by purchasing quality makeup that you know looks great with your skin type.

Dry Skin 

If you are the victim of skin that is dry, don't despair. You should find a mousse or crème type foundation. If you use a concealer, make sure it is cream based and your compact powder should be pressed compact powder.  You should avoid loose power or oil free formulas as they will tend to settle in the fine lines on your face. Eye makeup is best done with silk-textured powder or crème eye shadows and eyeliner should be either a shimmer pencil or a matte type. Moisture is the key word with lipsticks and lip glosses. Find a moisturizing lipstick and use lip gloss that has ingredients such as aloe or vitamin E, both of which provide additional lip moisture. 

Sensitive Skin

Look for products that are labeled specifically for use with sensitive skin and avoid fragrances in your cosmetic products. Non-allergenic is another phrase to look for on the labels. The key is to avoid anything with high dye levels or preservatives.

Combination Skin

You can either choose different products for different skin conditions on your face or you can select products which are specifically created for combination skin. Even so-called normal skin often has areas which are more or less oily than other areas. Normal skin may have times during the monthly cycle when it is oilier than usual. 

Oily Skin

For oily skin, try using an oil free primer before applying a matte type foundation that won't clog your pores.Loose powder has fewer oils than pressed powder. Blot the skin periodically throughout the days to remove any shine. Avoid cremes for eye shadow or mascara and creamy style lip pencils. 

Cleanser options

Avoid harsh or drying cleansers as well as greasy cleansers since either extreme will react unfavorably with your skin type. The best skin cleanser, regardless of the skin type is a water-soluble cleanser that is gentle on the skin.