Coconut oil is known for its many virtues: it can be used in cooking, to brighten hair, to soften and nourish the skin, but not everyone knows that it has a strong whitening power on teeth.
To have a bright smile and healthy gums, it is unnecessary to resort to supermarket products or spend a lot of money at the dental hygienist (this, of course, does not mean that you do not have to undergo regular check-ups at the dentist). Coconut oil is a natural product much loved by Ayurvedic medicine for its purifying power for the body. People also use this to extract oil, an ancient technique that consists of rinsing with the oil to purify the oral cavity, removing bacteria and toxins.
As anticipated, coconut oil represents a useful natural ally for the care of teeth and gums. So, let’s find out what its main benefits are:
Whiter Teeth: if you want to get a bright white smile coconut oil is perfect. It is safe, and side effect free product to use.
Halitosis Remedy: This oil can help counteract halitosis, becoming a real nuisance, by removing bacteria and toxins from the mouth.
Combat Plaque and Gingivitis: Consistent use of coconut oil helps keep plaque at bay and reduces the risk of gingivitis. If your gums are subject to constant bleeding, coconut oil may be the right solution.
Prevents tooth decay: Given its antibacterial properties, coconut oil is an excellent way to prevent cavities naturally.
Here’s How to Use It for Healthy, Shiny Teeth
We recommend you get pure coconut oil, cold-pressed, and preferably organic. Just fill a spoon (at room temperature, it has a stable but smooth appearance) and let it melt in your mouth, making it adhere to all teeth without spitting for about 15-20 minutes.
After this, you should spit out the oil (better avoid pouring it into the sink because it could clog the pipes) and then rinse your mouth. The operation can also repeat daily to have more visible results. But a couple of times a week will be enough. It would be better to use coconut oil in the morning as soon as you wake up, before breakfast.
When I am busy, I loose weight. My weight starts to creep up when I have plenty of free time unless I am consciously monitoring it. My sister, on the other hand, gains weight when she is busy. She forgets to eat and grabs whatever is available at the vending machine. And when she comes home, she crashes in front of the computer screen and mindlessly eats until it is time for bed.
How does your personality affect your goal of living a healthier life? Analyzing your personality honestly and balance out your weakness may give you the key to staying healthy. I am starting to realize that planning to compensate for the weakness in my personality is helping me slowly achieve my goal of a healthier lifestyle.
Are you an extrovert or an introvert?
According to GymNation UAE , if you are an extrovert, your diet and exercise are influence by your peers, friends, and family. My sister is an extrovert. When her workout buddy cancels, she skips the gym as well. When her friends are ordering an appetizer and a desert she does the same thing.
An extrovert should minimize the impact of their unduly behaviors towards health by broadening their base of social support by:
Getting involve in friendly competitions, thus instantly having a whole team cheering for you.
Attending classes regularly at the gym, thus getting to know the regulars.
Learning to eat healthy in a social situation or when dining out. Remember to enjoy the company, not mindlessly add to the inches on your waist.
By broaden your base of social support and spending more time with people that have the same healthy lifestyle goal, you would minimize the impacts of friends with unhealthy habits.
Introverts, on the other hand, are more goals oriented with a tendency to forgo the motivation, support, and companionship of others in order to do it alone. Though people might think I am an extrovert, I know I am introvert. To compensate for their tendency to be alone, introverts should:
Make reading and learning about eating and exercising a motivational tool. Since starting this blog, I always make an effort to check out at least one book from the library about exercise or dieting each time I visit instead of just my fiction. This is no hardship for me since I always believe that you can learn something from a good book.
Balance out your solitary exercise with some social exercise. I take walks with my husband on the weekends and go bowling occasionally with my friends.
Look for ways to get support on the internet by posting on message boards or responding to blogs. I am a lurker on the internet. I interact on message boards or comment on blogs occasionally, but I rather read them. They provide me with the motivation to continue towards a healthier lifestyle.
Set goals or milestone for your goals. Capitalize on your goal-oriented personality by tracking your accomplishments. For example, my goal this year is to work on all three components of fitness: strength, cardio, and stretching. I assigned a colored dot sticker to represent each type of exercise to stick on my planner (blue for strength, green for cardio, and yellow for stretching/yoga). Whenever I look at the previous months with all these colored dots on it, I feel so proud of my effort to exercise.
Everyone knows that regular exercise is an essential part of a healthy lifestyle. But despite knowing that fact, many still struggle to include exercise as part of their daily routine. Many people always find an excuse to miss exercise in their life, like a hectic schedule, too tired over a busy workload, or you simply cannot do it.
There are many benefits that you can reap from exercising regularly. Not only will it enhance you physically, but it can also boost your mental health. Fortunately, you don’t really have to perform intensive workouts for hours or forcing yourself to do an exercise that you hate. Exercising can be a fun activity, depending on how you do it and on how you incorporate it into your lifestyle.
Understandably, each of you has different lifestyles to handle every day. The good news is, there’s actually an exercise routine that can fit different lifestyles. To guide you, here are three exercise routines with their matching lifestyle that’ll help you find out which routine works best for your advantage.
Table of Contents
1. Walking Exercises And Weight Lifting Sessions
This exercise routine is suitable for people who just started exercising or the ‘exercise newbies.’ Most people who belong here are not physically active but planning to change this bad habit.
If you’re one of the people in this category, it’s recommended that you don’t jump yourself on a treadmill right away or go straight on the yoga mat and do crunches and push-ups. The more you train your body with intense exercises, the more likely you’ll suffer from muscle sores or injuries.
Instead, start by doing regular walking exercises and match them with some weight training. The good thing about weight lifting machines is that you can do it while you’re in a comfortable sitting position. While lifting weights, you can first focus on one muscle group.
Another recommended tool you can use for your weight lifting exercise is medicine balls. Beginners can use medicine balls if they want to work their weightlifting routine at home.
If you’re new to working out, this first exercise routine is perfect for you since it doesn’t require a lot of pressure, plus you can do your walking exercises with your friends to make the experience more fun.
2. Housework Exercises
For people who are bombarded with household chores, this training is best suited for you. You may have been thinking that you no longer have that luxury of time to insert exercise in your schedule. Don’t worry, the training you need is right in front of you. Did you know that housework and other chores are actually qualified as good physical exercise?
Instead of thinking about your household chores as a tiring job, embrace them as a positive way of boosting your activity levels. You can do this by taking two steps at a time when you go up the stairs to pick up your kid’s laundry. The playtime you have with your children will serve as a low-intensity exercise, too. Mowing your lawn using a manual push mower is also an excellent exercise for your cardiovascular and resistance training.
Every movement you do to complete your chores is an exercise, so positively embrace them.
3. Weight Training To Match With Casual Joggings
People who fit into this category are those who casually jog when they see nice weather outside. Other than that, they go back to their usual routine at work until they see another fine day to jog. In short, they run only when they feel like it or they feel motivated by the weather. While they may be in good cardiovascular shape, the downside is that they have low muscle strength and flexibility.
To alleviate this, casual runners or joggers are best recommended to do minor weight lifting training to build up their muscles in the back and the stomach. If you casually run with no muscle strength, you’re at risk of suffering from muscular or skeletal injuries when you reach the age of 40. So, if you fall into this category, start building up your muscles by doing weight lifting training to lessen your risk of injuries during your weekly jog.
Bottom Line
The best thing about exercise routines is that you don’t have to adjust your schedule or lifestyle to make exercise fit for you. It’s the exercise routine itself that must be altered according to your lifestyle. This way, you won’t see exercise as a burden anymore. Instead, it’s something that you can incorporate every day to improve your life quality.
Exercise will make you live happier, stronger, and feel more empowered, so always include it in your priorities.
Purchasing affordable and fashionable clothing is important for the consumers to keep a fashion-forward collection within the budget.
Whatever your personal budget is, purchasing an on-trend item at a low price may be extremely gratifying psychologically.
With so many options accessible on the high street and online, the trend of saving money is becoming more prevalent and, in some cases, addictive.
However, the clothes we wear are not created in a vacuum, but rather are a product of the industry.
The way the fashion industry operates, its regulations, and its message all have an impact on our mental health.
When a business is built on speed, continuous pressure and greed, it takes away something from everyone, even those of us who purchase from it.
In this article, we will discuss why fast fashion has a tremendous impact on our mental health.
Table of Contents
Reasons Why Fast Fashion is Deteriorating our Mental Health
Fear of missing out on the trend
The label “fast fashion” refers to a business strategy, which aims to get the most recent trends on the market faster.
Some companies have streamlined their production to the point that they can launch a new line on a weekly basis.
Fast fashion is designed to keep our minds stimulated at all times.
Heavy marketing on social media makes us desire new clothing even when we don’t need them.
This implies that the fashion industry pushes us to purchase new clothing all the time.
The temptation to purchase, along with low prices and “amazing bargains,” is accompanied by a fear of losing out if we do not join the hype.
This is exhausting and unpleasant in the long term.
We end up following trends instead of following what makes us feel and look great.
Compulsion to hoard
The seeming need for the “latest” trends, coupled with the inexpensive cost of purchasing them, may lead to careless or even compulsive buying.
Fashion is getting increasingly varied, fast-paced, and trend-oriented with each passing day.
There are also a plethora of low-cost brands accessible, making it extremely simple for average people to look fashionable without emptying their wallets.
However, what seems to be a deal on the rack at a low price may come with a psychological cost.
Fashion by definition is fast-paced, and trends fluctuate and alter rapidly throughout time.
To stay ahead, fast fashion must continually create new items in order to provide something fresh to their customers.
This fast-fashion quality is common and easy when it comes to consumerism in general, yet it may create dissatisfaction and worry in its customers.
When a bargain-hunting excursion comes to an end, the buyer may return home feeling guilty or experiencing mild degrees of depression symptoms for indulging in such a manner.
What goes up has to come down.
This cycle becomes more reinforced, detracting from the essential need to enhance one’s aesthetics, an activity that will result in more satisfied, long-lasting purchases.
Buy now, throw away later
Fast manufacturing implies that the clothing released by fashion companies is not intended to last.
We are sometimes excited to buy wholesale clothing at a low price but this can sometimes lead to troubles in the long run.
The outfits are typical of low quality and cannot be worn for long. They are designed to be worn just a few times before getting disposed of.
Fast fashion is fostering a culture in which we see clothing as disposable and unimportant.
While most people believe that, in principle, it is better to buy higher-quality goods that will last longer.
It is not always possible to do so, especially when that money might be use for other aspects of life.
Because of the rapid pace at which fast fashion items are manufacture, the fabric and workmanship of each piece generate are not intend to last.
To keep the selling price low for each item, clothes often made from poor-quality materials.
When stocking up on cheap clothes, consumers may experience regret for collecting so many low-value things, and negatively self-reflect by connecting it with their own characters.
If impulse buying is not handled properly, it may cause anxiety or depression. In severe instances, fast fashion can be a leading cause of addiction.
Guilty feeling for the environment
The most considerable negative effect of the fast-fashion business is its contribution to climate change.
Fashion has been name the second-largest contributor to global warming.
Fashion manufacturing is particularly damaging owing to the use of hazardous chemicals, excessive quantities of water, and emissions from automobiles, trains, and other forms of transport in order for the clothes to reach their distributors.
Ethically, these concepts are impossible to balance. It is critical that we preserve the environment in which we live, yet sustainability and fashion seldom coexist peacefully.
The guilt of careless purchasing may disturb your quiet mental state if you are an ecologically aware consumer.
It may also result in depression, stress, and feelings of worthlessness.
Investing in sustainable products or shopping at thrift stores is becoming more essential.
Unfortunately, for many people, this is hardly an affordable choice.
Work pressure
People in the fashion business, such as fashion designers, experts, and supermodels, often seem to live glamorous, expensive lifestyles.
While ordinary people may admire their lifestyles, the fast-paced and harsh fashion business is frequently detrimental to their mental health.
On the inside, the business is far from the idealized vocation that it is portrayed to be.
The individuals involved are often expos to highly demanding work environments, both physically and mentally, with long working hours and tight schedules.
In the long term, the enormous strain, lack of relaxation and leisure will have a significant effect on the mental health of those working in this sector.
Takeaways
We hope we were able to enlighten you on some psychological dangers of fast fashion today.
The transition from fast to slow fashion does not take place suddenly. It is a progress that will be completely different for everyone.
The first step you can take to change your fashion lifestyle is to support thrift stores and educate yourself on sustainable products and brands whenever possible.
Building muscle mass and gaining healthy weight is a goal many people pursue, but few understand the science behind it. Whether you’re an athlete looking to increase performance, a fitness enthusiast wanting to build a stronger physique, or someone recovering from an illness, gaining weight and muscle requires more than just eating more food and lifting heavy weights.
This comprehensive guide breaks down exactly what you need to do to gain weight and muscle successfully: the right exercises, proper nutrition, calorie requirements, and when to consult a professional for personalized guidance.
The Foundation: Understanding Muscle Growth
Before diving into specific strategies, it’s important to understand how muscles grow.
How Muscles Develop
Muscle growth (hypertrophy) occurs through a simple but demanding process:
Muscle Breakdown: Intense resistance training creates micro-tears in muscle fibers
Recovery and Repair: During rest and proper nutrition, the body repairs these tears
Adaptation: The muscle adapts by growing larger and stronger to handle future stress
This process requires three essential components working together:
Progressive resistance training (gradually increasing difficulty)
Adequate protein intake (to repair and build muscle tissue)
Sufficient calories and carbohydrates (to fuel workouts and recovery)
Rest and recovery (when actual growth occurs)
Without all four components, muscle growth is severely limited.
Step 1: Commit to Consistent Strength Training
Building muscle and gaining weight cannot happen without resistance training. Your muscles need a reason to grow, and that reason is progressive overload—consistently challenging them with increasing difficulty.
Types of Strength Training for Muscle Gain
Resistance Training with Weights
Weight training is the most effective method for building muscle mass. This includes:
Machine exercises: Leg press, chest press, lat pulldown
The bent-over dumbbell row, for example, is one of the most effective exercises because it activates multiple muscle groups—back, shoulders, biceps, and core—in a single movement.
Progressive Overload
Progressive overload is crucial. This means:
Gradually increasing weight lifted
Adding more repetitions or sets
Decreasing rest periods between sets
Improving exercise form and range of motion
Without progressive overload, your muscles adapt and stop growing.
Training Frequency and Volume
For optimal muscle growth:
Train 3–5 days per week, with each session lasting 45–90 minutes
Focus on compound movements (exercises that work multiple muscle groups)
Include 8–12 repetitions per set for hypertrophy
Rest 48–72 hours between training the same muscle groups
The Importance of Form and Technique
Poor form not only increases injury risk but also reduces muscle activation. Consider:
Starting with lighter weights to perfect form
Using mirrors or video to check your technique
Working with a coach or trainer initially
Step 2: Eat in a Caloric Surplus
To gain weight and muscle, you must consume more calories than you burn. This is non-negotiable.
Calculating Your Caloric Needs
Your caloric needs depend on several factors:
Basal Metabolic Rate (BMR): Calories your body burns at rest
Activity Level: How much you exercise
Goals: Whether you want to gain slowly or quickly
A general rule of thumb:
To gain weight steadily (about 0.5–1 pound per week), eat 300–500 calories above your maintenance level
A person weighing 75 kg (165 lbs) with moderate activity might need 2,500–3,000 calories daily to maintain weight, and 2,800–3,500 calories to gain weight and muscle
The Caloric Surplus Matters
A caloric surplus is essential because:
Building muscle is energy-intensive: Your body needs extra fuel to repair and build new muscle tissue
Without adequate calories, your body breaks down muscle for energy instead of building it
A modest surplus is better than excessive surplus: Too many extra calories lead to excessive fat gain, not muscle
Step 3: Prioritize Protein Intake
Protein is the building block of muscle. Without sufficient protein, your body cannot repair and grow muscle tissue, no matter how hard you train.
How Much Protein Do You Need?
Protein requirements for muscle building are higher than for sedentary individuals:
General recommendation: 1.6–2.2 grams of protein per kilogram of body weight daily
For a 75 kg (165 lb) person: 120–165 grams of protein per day minimum
For serious bodybuilders: 2.2–3.0 grams per kilogram, or up to 220 grams daily for a 75 kg person
Important note: Protein requirements increase with training intensity and frequency. More intense training = higher protein needs.
Best Animal Protein Sources
Animal proteins are considered “complete proteins,” meaning they contain all nine essential amino acids needed for muscle building.
Top animal protein sources:
Chicken breast: 31 g protein per 100 g (lean, affordable, versatile)
Eggs: 6 g protein per egg (complete protein, includes choline for brain health)
Red meat (lean cuts): 26 g protein per 100 g (rich in iron and B vitamins)
Fish (salmon, tuna): 25–26 g protein per 100 g (includes omega-3 fatty acids)
Greek yogurt: 10 g protein per 100 g (also contains calcium)
Cottage cheese: 11 g protein per 100 g (slow-digesting, good before bed)
Milk: 3.2 g protein per 100 ml (complete protein, includes carbs for recovery)
Plant-Based Protein Sources
If you’re vegetarian or vegan, plant-based proteins can contribute to your daily intake (though they’re often incomplete, meaning they may lack one or more essential amino acids):
Lentils: 9 g protein per cooked cup
Beans (black, pinto, chickpea): 8–15 g protein per cooked cup
Quinoa: 8 g protein per cooked cup (one of the few complete plant proteins)
Chia seeds: 3 g protein per tablespoon
Tofu: 15–19 g protein per 100 g
Pro tip for plant-based eaters: Combine incomplete proteins (rice + beans, pita + hummus) to create complete proteins with all essential amino acids.
Step 4: Eat Adequate Carbohydrates and Healthy Fats
Protein is crucial, but carbohydrates and fats are equally important for muscle gain.
Carbohydrates: Your Workout Fuel
Carbohydrates provide the energy your body needs for intense training and muscle recovery.
Best carbohydrate sources (lower glycemic index):
Basmati rice: Slower digestion, sustained energy release
Sweet potatoes: Rich in vitamins and minerals, slow-digesting carbs
Whole wheat pasta: More fiber and nutrients than white pasta
Wholemeal bread: Complete carbs with sustained energy
Oats: High in fiber, slow-digesting, great for steady energy
Brown rice: More nutrients than white rice
Legumes: Combine carbs and protein
Carbohydrate intake for muscle building:
Aim for 4–7 grams of carbs per kilogram of body weight daily
For a 75 kg person: 300–525 grams of carbs daily depending on training intensity
Time carbs around your workouts for maximum benefit (before for energy, after for recovery)
Healthy Fats: Essential for Hormones and Health
Don’t fear fats—they’re essential for:
Hormone production (including testosterone, which supports muscle growth)
Nutrient absorption
Brain and cardiovascular health
Best fat sources:
Olive oil: Use for cooking or dressings
Avocados: Nutrient-dense, creamy, versatile
Nuts and seeds: Almonds, walnuts, sunflower seeds (also provide protein)
Natural nut butters: Almond butter, peanut butter (pair with carbs for post-workout snack)
Fat intake: Aim for 20–35% of your total daily calories from fat (about 55–100 grams for a 2,800-calorie diet).
Step 5: Create a Balanced, High-Calorie Meal Plan
Eating in a caloric surplus doesn’t mean eating junk food. Quality matters.
Sample Daily Meal Plan (Approximately 3,000 calories)
Breakfast (700 calories)
3 whole eggs + 2 egg whites scrambled
1 cup oatmeal with banana and almond butter
Glass of whole milk
Mid-Morning Snack (300 calories)
Greek yogurt with granola and honey
Lunch (800 calories)
200 g grilled chicken breast
1 cup basmati rice
Mixed vegetables with olive oil
Pre-Workout Snack (200 calories)
Banana with peanut butter
Post-Workout Meal (600 calories)
Protein shake: 40 g whey protein, 1 cup whole milk, banana, oats
Dinner (400 calories)
180 g salmon fillet
Sweet potato
Broccoli with olive oil
Evening Snack (200 calories)
Cottage cheese with berries
Meal Prep Strategies
Cook protein in bulk: Grill 5–7 chicken breasts for the week
Prepare grains ahead: Cook rice, pasta, or oats for easy assembly
Keep frozen vegetables on hand: Quick to cook, just as nutritious as fresh
Use slow cooker: Cook large quantities of meat and stew for grab-and-go meals
Step 6: Prioritize Recovery and Sleep
Muscle growth happens during rest, not during your workout.
Sleep Requirements
Get 7–9 hours of quality sleep nightly
Sleep is when growth hormone is released and muscles are repaired
Poor sleep reduces testosterone and increases cortisol, both bad for muscle building
Recovery Strategies
Rest days: Take at least 1–2 complete rest days per week
Active recovery: Light walking, stretching, or yoga on off days
Manage stress: High stress increases cortisol, which breaks down muscle
Stay hydrated: Drink at least 3–4 liters of water daily
Why Consult a Professional: Dietitian and Sports Coach
While general guidelines help, your body is unique. Before committing to a serious muscle-building program, consider consulting professionals.
Benefits of Working with a Dietitian
A registered dietitian can:
Assess your current diet and identify gaps
Calculate your personalized caloric and macro needs based on your body composition, metabolism, and goals
Create a meal plan that fits your lifestyle, preferences, and budget
Monitor progress and adjust recommendations as needed
Address deficiencies or health concerns that might impact your ability to gain muscle
Benefits of Working with a Sports Coach
A certified strength and conditioning coach can:
Assess your movement patterns and identify imbalances
Design a progressive training program tailored to your experience level
Teach proper form to minimize injury risk and maximize muscle activation
Monitor progress and adjust intensity/volume as you adapt
Prevent overtraining and optimize recovery
Cost vs. Benefit
Initial consultations (1–3 sessions) with professionals typically cost $100–200 but can save you months of trial-and-error and prevent costly injuries. Many athletes find it worthwhile.
Common Mistakes When Trying to Gain Weight and Muscle
Mistake 1: Eating the Wrong Calories
Eating 3,000 calories of pizza and fried food will make you gain weight—but mostly fat, not muscle. Quality matters.
Mistake 2: Not Eating Enough
Many people think they’re eating a lot, but they’re actually at maintenance or in a deficit. Track calories for at least two weeks to get an accurate picture.
Mistake 3: Inconsistent Training
Muscle growth requires consistent stimulus over weeks and months. Missing workouts or constantly changing routines prevents adaptation.
Mistake 4: Neglecting Progressive Overload
If you lift the same weight for the same reps every week, your muscles have no reason to grow. Always aim to do slightly more than last week.
Mistake 5: Insufficient Protein
Many people eat plenty of calories and carbs but skimp on protein. Protein is non-negotiable for muscle growth.
Mistake 6: Poor Recovery
Training is the stimulus, but recovery is when growth happens. Neglecting sleep, rest days, and stress management prevents muscle growth.
Frequently Asked Questions About Gaining Weight and Muscle
Q1: How long does it take to see muscle gain results?
A: Most people see noticeable changes in 4–8 weeks with consistent training and nutrition. However:
Beginners may see faster results (5–10 lbs of muscle in 3 months)
Experienced lifters gain more slowly (5–10 lbs of muscle per year)
Results depend heavily on genetics, consistency, and nutrition
Q2: How much weight should I aim to gain per week?
A: For muscle-building gains:
Beginners: 0.5–1 pound per week is ideal (mix of muscle and minimal fat)
Experienced lifters: 0.25–0.5 pounds per week (slower to minimize fat gain)
Too fast: More than 1 pound per week likely means excessive fat gain
Q3: Do I need to take supplements to gain muscle?
A: Supplements are optional. The priority order is:
Training and recovery (essential)
Whole food nutrition (essential)
Basic supplements (helpful):
Whey protein powder (convenient way to hit protein targets)
Creatine monohydrate (proven to support muscle growth and strength)
Multivitamin (fills nutritional gaps)
Advanced supplements (nice to have): BCAAs, beta-alanine, citrulline malate
Don’t spend money on supplements until you’ve mastered diet and training.
Q4: Can I gain muscle and lose fat simultaneously?
A: It depends:
Beginners and people returning to training: Yes, possible in a small caloric deficit with proper protein
Experienced lifters with low body fat: Usually not—you must choose to prioritize muscle gain (surplus) or fat loss (deficit)
For best results during a muscle-building phase, accept gaining 20–30% of your weight gain as fat, then cut back later.
Q5: What’s the best workout split for muscle gain?
A: Effective splits include:
Full-body (3 days/week): Train all major muscle groups each session
Upper/Lower split (4 days/week): Alternate upper body and lower body workouts
Push/Pull/Legs (3–6 days/week): Push exercises (chest, shoulders, triceps) one day, pull (back, biceps) another, legs the third
Body part split (5–6 days/week): Dedicate each day to one muscle group (chest, back, shoulders, legs, arms)
All can work if you include progressive overload and adequate volume. Choose based on your schedule and recovery ability.
Q6: How important is cardio when trying to gain muscle?
A: Keep cardio minimal during muscle-building phases:
1–2 sessions per week of light cardio (walking, cycling, swimming) for cardiovascular health
Avoid excessive cardio (more than 3–4 sessions weekly) as it can interfere with muscle gains and recovery
Prioritize resistance training over cardio for muscle building.
Q7: Can women gain muscle the same way as men?
A: Yes, but with some differences:
Lower testosterone in women means slower muscle gain rates (about half that of men)
Women can still build significant muscle mass with proper training and nutrition
The same principles apply: progressive training, caloric surplus, adequate protein
Women typically gain 0.5–1.5 pounds of muscle per month (vs. 1–2 pounds for men)
Q8: What should I eat before and after a workout?
A: Timing matters for performance and recovery:
Pre-workout (1–3 hours before):
Carbs for energy: banana, oats, rice, toast
Modest protein: eggs, Greek yogurt, chicken
Minimal fat and fiber (slow digestion)
Post-workout (within 2 hours):
Fast-digesting carbs: white rice, white bread, fruit
Quality protein: whey protein, chicken, fish
Minimal fat (can interfere with absorption)
Example post-workout meal: chicken breast + white rice + vegetables
Q9: Do I need to track calories to gain muscle?
A: Not forever, but initially it helps:
First 2–4 weeks: Track everything to establish baseline and ensure you’re eating enough
After initial tracking: Many people develop intuition and don’t need to track daily
If progress stalls: Return to tracking to ensure you’re still in a surplus
Apps like MyFitnessPal make tracking easy.
Q10: What if I’m not seeing results after a month?
A: Check:
Are you eating enough? You may still be at maintenance or deficit—increase calories by 200–300
Is your training progressive? Are you lifting heavier or doing more reps each week?
Are you eating enough protein? Aim for 1.6–2.2 g per kg of body weight
Is recovery adequate? Get 7–9 hours of sleep and manage stress
Are you being consistent? One month of inconsistent effort won’t show results
Give it 8–12 weeks of consistent effort before expecting noticeable changes.
Final Thoughts: Building Muscle Takes Time and Patience
Gaining weight and muscle is a straightforward process in theory—eat more, lift progressively heavier, sleep well, repeat—but challenging in practice because it requires consistency over months and years.
The key to success is:
Commit to progressive resistance training 3–5 times per week
Eat in a caloric surplus with adequate protein (1.6–2.2 g per kg)
Prioritize sleep and recovery (7–9 hours nightly)
Track progress and adjust as needed
Consider professional guidance for personalized nutrition and training plans
Results won’t come overnight, but with patience and consistency, you can build significant muscle mass and gain healthy weight.
In this Recipe, we are going to see how to make homemade toothpaste.
Making your own or homemade toothpaste gives you the peace of mind of knowing the ingredients you put into your mouth and having 100% natural toothpaste, practical, with few ingredients, easy to make, and without plastic packaging.
Four tablespoons (tablespoon size) virgin coconut oil
One teaspoon (brown teaspoon size) baking soda or white food-grade clay
Five drops of essential oil of peppermint, eucalyptus, or spearmint, for food use (optional and to taste)
Preparation
Mix all the ingredients, and that’s it! Easy right?
I tell you some more things:
Make sure that the bicarbonate you use is nutritional since, although we are not going to eat the pasta, it is inevitable that we can swallow a little or that there are remains in the mouth. Also, the internal use of baking soda is more refined.
You can melt a little the coconut oil in a water bath to better mix the ingredients if you want since this oil solidifies above 25 degrees, although it is not necessary.
The texture and flavor are very different from traditional pasta. If you use baking soda, the taste is salty. If you dislike it, you can use clay, which has a more neutral flavor.
Contrary to many recipes that I have seen on the Internet, I add very little for several reasons in which they use more baking soda than coconut oil. First, because coconut oil is already antibacterial, it prevents cavities and kills the bacteria that cause bad breath. And second, because bicarbonate is abrasive and using it in large quantities is not highly recommended due to its effect on enamel. Therefore, instead of adding three tablespoons (soup) (which is what is usually used), I add only one teaspoon (coffee).
Regarding the essential oil, I use eucalyptus for internal use. Remember that it will contact the mouth, so it is better to buy it for food use, like bicarbonate. Although you can also use it for other external things, I use it to add to the homemade cleaner that I make for the bathroom.
This paste lasts about six months, using it daily by three people. It spreads a lot because it cleans very well, and very little is enough.
Baking soda can be found in a paper bag or bulk at bulk food stores. They sell coconut oil in a glass bottle that you can reuse later. And the essential oil also comes in glass, although it is not an essential ingredient. We also use hydrophil brand bamboo toothbrushes that come without plastic in the packaging and love how they clean.
Things to Keep In Mind
Coconut oil solidifies above 25 degrees. Sometimes small traces of oil can fall down the drain and adhere to the pipes, and as it accumulates, it can become clogged. If this happens to you, you can pour a squirt of vinegar down the drain, let it work for a while, and then pour hot water.
As you can see, it is straightforward and fast to do, with few ingredients and natural. Although in the case of cleaning the teeth, brushing is more important than the paste itself.
What is required to accomplish the smile of your fantasy? A visit to a cosmetic dentist is the ideal course of action for those who want a beautiful, shining smile. Cosmetic dentistry includes a variety of procedures that alter the appearance of your dental structures, such as your teeth and gums, to improve the aesthetic attractiveness of your face and smile.
Here’s a list of some of the most prevalent cosmetic dental procedures:
Tooth Bleaching
Enamel Bonding
Dental Veneers
Invisalign Braces
Enamel Abrasion, etc.
Cosmetic dentistry, according to experts, is a dental procedure that improves your bite, teeth, and gums. Aesthetic dentistry should be utilized to complete a patient’s oral and general health, according to the American Academy of Cosmetic Dentistry.
Many people suffer from dental issues including tooth loss, decay, and damage. Here’s how cosmetic dentistry can transform your smile if you’re thinking about making a big makeover.
Table of Contents
Benefits of Cosmetic Dentistry
Cosmetic dentistry refers to any dental procedure that improves the appearance of your smile, teeth, or mouth. Cosmetic dentists are trained and equipped to give you a more attractive and brighter smile. Here are a few of its powerful advantages:
Amends Dental Health
People suffer from dental issues such as misalignment, damage, decay, and tooth loss every day. Periodontal disease, migraines, and jaw pain can all be caused by these oral problems. Cosmetic dentistry can address the source of your discomfort and pain, resulting in improved oral health.
Enhances Your Appearance
Chipped, missing, crooked, misshapen, or discolored teeth are common dental problems. Cosmetic dentistry can solve most dental problems. After speaking with your dentist, you will receive the appropriate cosmetic operation that will really benefit you.
Gives Long-lasting Results
You can be sure that cosmetic dentistry will make a long-lasting impact on your appearance. Because you won’t need any more aesthetic procedures, you’ll save a lot of money. Cosmetic dentistry is a major surgery that can give you spectacular benefits for at least ten years.
Raises Self-Confidence
Many people dislike their teeth, which is why they refuse to smile or even speak for long periods of time. This problem obstructs career progress and relationship opportunities. You can boost your self-esteem with the help of cosmetic dentistry. You get more self-assurance and are no longer concerned about what others think of your oral health.
You can anticipate your ideal job interview or kissing your first date after your cosmetic dentistry operation.
Has a Short Recovery
When you have cosmetic dentistry surgery, you usually recover faster. When it comes to pain, you will only feel a small amount as you heal. Because of the quick recuperation time, you can get back to your routine right away.
Improves speech, chewing, and biting
Your teeth move and become crooked as a result of tooth loss. Your ability to bite, chew and talk is affected by these changes. You can have straight teeth that allow you to do these things properly with cosmetic dentistry. As a result, you gain confidence in dealing with any scenario that arises.
Cosmetic dentistry can dramatically improve your quality of life in a short amount of time. It will assist you in achieving your goal of having a younger, more attractive smile. If you are continuously hiding your grin in public because you are not happy with your teeth, you should schedule an appointment with a cosmetic dentist.
Most people do light workouts, meditations, or go to a massage salon when they feel overwhelmed and stressed. Only a few remember that quick decluttering, organizing, and doing laundry are beneficial for their mental health.
In fact, destressing starts with the cleanliness of our home. A simple sight of an organized living room, a clean kitchen counter, and an empty hamper help loosen up your overwhelming day. Moreover, keeping your wardrobe clean is good for you. It boosts your confidence and keeps you more focused.
Here is a closer look at the impact of clean laundry and an organized wardrobe on your mental health. The following shows the importance of incorporating a cleaning schedule into your life to maintain a clean and organized wardrobe.
Clean clothes equal hygiene
Foul smelling and dirty clothes may equate to poor hygiene and a lack of personal hygiene creates additional stress and anxiety. Moreover, practicing hygiene is a good thing as it prevents diseases and helps us care for our bodies.
If you are constantly picking up clothes that are not properly laundered, it may lower your self-esteem. This may lead to avoiding activities because you are shy enough to be with your group of friends. Keep your confidence by knowing the proper laundry practices.
Some delegate their dirty laundry to reliable laundry services to ensure that their clothes are taken care of properly. What’s more important is if the laundromat also offers a laundry delivery service, it allows you to have more time for yourself while you have clean and fragrant clothes.
You become at peace if you ask for help
Sometimes, we become overwhelmed with work and other household responsibilities that we overlook the proper laundry practices resulting in inefficient results. If you cannot wash your clothes, delegate the task to make you feel at peace. You become at peace if laundry experts take care of your clothes, pre-treat stains, and give you wonderful laundry results.
Indeed, asking for help can be hard. But these laundry experts are willing to help you. Appoint a service with them and have your laundry sorted out. Plus, delegating a major household task helps you to tackle other responsibilities.
Decluttering small things
It is unnecessary to clean for an entire weekend, this only lessens your time for yourself. That’s why to keep the sanity and fun in check, declutter small things to make your sight free and organized. You can sort out your clothes; hang the clothes you can wear again, place the dirty ones in the hamper (not on the floor), and organize other spaces of your home.
Doing laundry and having a clean and fresh laundry result helps you restore a sense of control. Thus, it boosts your mood and improves your focus and motivation. However, there are times doing laundry can be something you cannot handle. Whatever hinders your situation to laundry your clothes, if you have a reliable laundry service nearby, you can have clean and good-smelling clothes.
There is no reason to undergo cosmetic surgery or endless beauty treatments to look younger than your years. The right tactics and products could transform your aging skin, which will make you feel confident and attractive each time you look in the mirror.
If you are worried about wrinkles, fine lines, and a dull complexion, check out these top tips on how to develop youthful skin from home.
Table of Contents
Lightly Exfoliate Your Skin Daily
Lighting exfoliating your skin each day with a gentle cleanser or toner will dissolve dead skin cells and help you develop a glowing complexion. By removing the dead layer, you can enjoy a smoother texture while improving your skin’s absorption of effective skincare products.
Add Healthy Fats into Your Diet
Healthy fats aren’t only beneficial for your heart and blood pressure levels, but they can help you develop smooth, blemish-free skin. The likes of avocados, salmon, whole eggs, flaxseed, and nuts will support the production of strong cell membranes, which will protect the skin from environmental damage.
Try a Customized Treatment Program
There is no one-size-fits-all product for skincare. While the skin will perform the same functions for everyone, such as regulating body temperature, many people will have different complexions and complaints. To develop and maintain glowing skin, introduce a customized treatment from Youthful MD into your routine. You can choose products to match your skincare goals, such as a brightening day cream, repairing night cream, or daily moisturizing cream.
Treat Yourself to a Facial Massage
Increase circulation and reduce tension by treating yourself to a daily facial massage. It supports lymphatic drainage while keeping the skin cells healthy. A few minutes per day could help you create happier, healthier skin and develop a beautiful post-massage glow.
Maintain an Active Lifestyle
Exercise could be the key to a glowing complexion throughout the years. Physical activity cannot only help you lose weight and tone your body, but the increased blood flow will transport essential nutrients, oxygen, and minerals to your skin. However, you must clean your skin before and after a workout to avoid clogging your pores.
Don’t Irritate Skin Complaints
As tempting as it might be, you must avoid irritating various skin complaints. Popping pimples or itching eczema can cause unwanted scars or infections. Instead, you must apply a skincare product and have patience that it will resolve in time.
Drink Plenty of Water
Drinking water can hydrate your skin, which will improve its moisture and health. Most people are recommended to drink at least eight 8-oz glasses of water per day; however, your intake should be determined by your body weight and physical activity level, too. If you keep your body hydrated, you can develop a glowing complexion while improving your energy and focus throughout the day.
If you follow the above top tips, you can achieve brighter, radiant skin that will boost your confidence. So, drink plenty of water, find the right skincare products for your needs, and incorporate more healthy fats into your diet. You’ll soon notice the difference.
EMDR is a psychotherapy that is effective in several indications. Find out what EMDR is: its principles, its movements, the ways to implement it.
The term EMDR is the acronym of the English expression: Eye movement desensitization and reprocessing. EMDR is a technique developed by Francine Shapiro in the late 1980s.
Table of Contents
EMDR Principles
It is neuro-emotional therapy. The central idea of EMDR is this: When a traumatic life event occurs, most of the time, we can mobilize the resources to manage that event. But sometimes, due to the emotional overload of the moment, or just immaturity (e.g., a trauma in childhood), we are unable to mobilize these resources at the time of this event. Dysfunctional neural circuits then process this event. It is how the event takes on a dimension of trauma.
The idea of EMDR is that if we can reprocess the past’s traumatic memory, by mobilizing the resources of the present, we manage to overcome the traumatic nature of the event. Thus, it is necessary to succeed in mobilizing functional neural circuits, not disturbed by emotional overload or dysfunctional thoughts. It is called the Adaptive Information Processing (AIP).
EMDR Techniques
To allow the information related to the traumatic event to be reprocessed, the patient must be partially in contact with the past (trauma), but only partially. Otherwise, he will get stuck in his dysfunctional patterns. Therefore, it is essential that the patient also remains partly present, where functional designs are active, making resources accessible.
When trauma occurs, young age and the emotional load prevent a lucid interpretation of the situation. The emotion is, therefore, not digested and remains very present.
Therefore, the idea is to reprocess the information with the aid of maturity and emotional distancing, possible in the present but which was not present when the trauma occurred. The therapy eventually desensitizes the emotions linked to the trauma and appropriate reading of the event.
I will be able to reprocess information and emotion. It is adaptive information processing (TAI).
Indications For EMDR
EMDR was first developed in post-traumatic stress disorder (PTSD), in which it is useful.
Since then, the indications have multiplied. We can cite, for example, anxiety disorders: OCD, panic disorder, etc … However, in these last indications, the specific protocols used are relatively close to the techniques of cognitive and behavioral therapy (CBT), which remain the reference.
To Know
Some Things To Know About EMDR
EMDR sometimes has a reputation as a “miracle” psychotherapy. Be careful: psychotherapy, like the others, therefore with a success rate on specific disorders, alarming on others, but in all cases, there is only one probability of success, never sure!
Its Disadvantages
Sometimes the care is not so short as expected
Specific protocols
During EMDR psychotherapy, there may be a resurgence of sometimes significant emotions: abreaction (very significant emotional rise)
For some diagnoses such as OCD, EMDR uses protocols that are equivalent to TCC, which remains the gold standard in these disorders
