News on Youtube Apr 30 2018

Copy rights

For more infomation >> easy arabic mehandi designs for full hands | Simple wedding Arabic Mehndi Designs front and back - Duration: 2:42.

-------------------------------------------

How to Stamp Concrete (simple Demo) - Duration: 3:32.

Concrete Decor Myanmar Training Center (09259343260, 259343261)

For more infomation >> How to Stamp Concrete (simple Demo) - Duration: 3:32.

-------------------------------------------

Dry eye remedies Simple and Easy - Duration: 4:15.

Dry eyes is a common eye condition that affects as many as one in three people.

There are many factors that contribute to temporary or chronic dry eyes, such as , medical

conditions, illnesses, old age, nutritional deficiency, hereditary, hormonal changes,

medications and more.

For most people, dry eyes are usually the result of too much time spent in front of

the computer, television, or even outdoors in the wind and sun.

Dry eyes occurs when your tear ducts do not produce adequate tears to keep your eyes lubricated.

Clogged gland or inflammation along the eyelids interferes with healthy tear production.

When the eyes become too dry, they can get red, painful and sensitive to light.

Eyesight may begin to suffer as a consequence of lack of moisture.

Here are 5 simple home remedies to completely cure dry eyes :

1. Drinking Lemon Water: Lemons are rich is Vitamin C. Vitamin C is a health powerhouse and an

antioxidant that may help prevent certain types of eye conditions, such as cataracts,

macular degeneration and dry eyes.

Lemons can provide your eyes with a variety of nutrients that help keep the eyes moist

and hydrated .

2. Coconut Oil: Coconut oil is a natural lubricant solution with no side affects.

You can apply coconut oil to your tired and sore eyes.

Put a few drops of coconut oil in your eyes with your fingertips, and experience how well

coconut oil will replenish and re wet your dry eyes, providing a soothing and a comforting feeling.

Coconut oil provides nutrients to the outer skin as well as peneting deep into the skin

rejuvenating it . It will also keep the eye flexible and soft, and will reduce eye blinking.

Due to it's powerful anti inflammatory properties, the coconut oil can reduce redness and swelling,

not only does it keep the eye moisturized it can also help removing wrinkles and reduce eye bags.

Coconut oil eye massage stimulates the tear glands,

improving the blood circulation and relaxing the muscles around the eyes.

Coconut oil is rich in vitamins E, antioxidants, minerals, fatty acids, and Lauric acid,

that help in dealing with viruses and diseases, and it also extremely helpful

for repairing damaged skin and growing healthy skin cells.

3. A Warm Compress: is comfortable way of dealing with dry eyes.

Using The heat from the compress will help to increase the blood circulation to the eye area

and promote the formation of tears.

It will also sooth irritation of the eyes You can do it by either using a warm moist cloth

over your closed eyelids for 4 to 5 minutes, re wet the cloth with warm water if necessary.

You can also place luke warm tea bags over your closed eyes to attain the same results

and for a natural relaxor for strained eyes.

4. Vitamins: Vitamins for eyesight, can provide an excellent defense against vision problems:

Vitamin A, E, C, Lutein, and supplements containing omega-3 fatty acids can decrease dry eye symptoms.

Lutein found in our RETINA ia an important part of healthy vision.

It is a nutrient found in kale, spinach, and turnip greens, that provide you with great

antioxidants and may help against age-related vision problems such as cataracts and mucular degeneration.

5. Sleep: Lack of sleep over a period of time can also

cause your eyes to become red, swollen, and bloodshot, and develop dry eyes.

You might experience pain in your eyes and it could cause redness, itchiness, sensitivity

to light, and blurry vision.

Make sure you get an adequate amount of sleep per night.

For additional information as well as the best sources of Vision Vitamins, Eye massager,

Eye warmer and Coconut oil recommendations, be sure and check out the links in the description box

below this video and please share, and give this video a thumbs up if you found it useful.

Subscribe for more informational videos

and thank you for watching.

For more infomation >> Dry eye remedies Simple and Easy - Duration: 4:15.

-------------------------------------------

simple maggam work blouse designs | latest blouse back neck models | hand embroidery tutorial - Duration: 5:21.

latest blouse back neck models

For more infomation >> simple maggam work blouse designs | latest blouse back neck models | hand embroidery tutorial - Duration: 5:21.

-------------------------------------------

Small and Simple Things - Dallin H Oaks - Duration: 5:08.

By small and simple things, are great things brought to pass.

Consider the scripture study we've been taught to incorporate into our daily lives.

Or consider the personal prayers and the kneeling family prayers that are regular

practices for faithful Latter-day saints. Consider attendance at seminary for

youth or Institute classes for young adults. Though each of these practices

may seem to be small and simple, over time they result in powerful spiritual

uplift and growth. This occurs because each of

these small and simple things invites the companionship of the Holy Ghost.

Another source of spiritual uplift and growth is an ongoing practice of repenting,

even of seemingly small transgressions. Our own inspired self-evaluations

can help us see how we have fallen short and how we can do better.

Such repentance should precede our

weekly partaking of the sacrament.

"Have I done any good in the world today? Have I

helped anyone in need? Have I cheered up the sad and helped someone feel glad?

If not I have failed indeed. Has anyone's burden been lighter today

because I was willing to share? Have the sick and the weary been helped on their

way? When they needed my help was I there?" Surely these are small things, but surely

they are good examples of what Alma taught his son Helaman: "And the Lord God

doth work by means to bring about his great and eternal purposes; and by very

small means the Lord … bringeth about the salvation of many souls" (Alma 37:7).

Another seemingly small and simple thing is being civil and cheerful in our

personal interactions. None of these desirable small and simple

things will lift us to great things unless they are practiced consistently

and continuously. We are surrounded by media influences and cultural

deteriorations that will carry us downstream in our values if we are not

continually resisting. To move upstream toward our eternal goal, we must

constantly keep paddling. It helps if we're part of a team who are paddling

together, like a rowing crew in action. To extend that example even further, the

cultural currents are so strong that if we ever stop paddling, we will be carried

downstream toward a destination we do not seek, but which becomes inevitable, if

we do not constantly try to move forward.

Similarly even small acts of disobedience, or minor failures to follow

righteous practices, can draw us down toward an outcome we have been warned to

avoid. One thing is certain, the terrible consequences of partaking of anything

that can become addictive like drugs that attack our bodies, or pornographic

material that degrades our thoughts, is totally avoidable if we never partake

for the first time—even once. I believe we all desire to follow

President Russell M Nelson's challenge to press forward on the covenant path.

Our commitment to do so is strengthened by consistently following the small

things we are taught by the gospel of Jesus Christ and the leaders of His

church. I testify of Him and invoke His blessings on all who seek to keep on His

covenant path, in the name of Jesus Christ, amen.

For more infomation >> Small and Simple Things - Dallin H Oaks - Duration: 5:08.

-------------------------------------------

How a simple tough tray can entertain kids for hours! - Duration: 4:32.

For more infomation >> How a simple tough tray can entertain kids for hours! - Duration: 4:32.

-------------------------------------------

How To Make Simple Headphone Stand With Subtle Lighting - Duration: 8:52.

In this video, we are building compact and easy to make headphone stand with subtle lighting.

Hello and welcome to DIY Perspective.

Today we will be making simple and compact headphone stand with inexpensive materials

and basic tools.

I needed a headphone stand and I needed quite compact one.

But the more compact and small stand is, the more unstable it is.

So I thought, why not combine concrete and plywood then?

Concrete base will give good stability in small size factor and with plywood you can

achieve interesting design by gluing cut pieces together.

As I never worked with concrete before it will be nice to try something new, so let's

dive into the building process.

First, we need to mix up concrete with right amount of water.

Usually on a concrete package is written how much water you need to add.

Do not forget to wear protective gloves.

Then, we need to add some cooking oil on a paper towel and then rub inside the mold that

concrete wouldn't stick to it.

For the mold, I used 10.5 centimeters diameter small bucket in which were ice cream.

Now we can put mixed concrete in the bucket.

You should keep adding concrete until it reaches 3.5 centimeters of height.

Don't forget to shake and vibrate concrete that most of the air bubbles would escape.

I did it for about 2 minutes, but I suggest doing that for at least 5 minutes, until all

smaller bubbles comes out.

Finally, cover concrete base with something like a plastic bag and let it cure for 3 to

5 days.

While concrete cures, let's move to cutting parts from the 6 milimeter plywood.

We need to cut 5 parts in total.

The middle part that you see on the template, we need to cut it 3 pieces of that.

Three parts will make the front face and other two will make back of the headphone stand

where we glue LED strips.

I'll leave template in description below, if you want to make exact same size headphone

stand.

Clamp plywood with guide board for the straight cut.

I suggest using smaller blade with more tooth for the jigsaw, this will give clean cut without

chipping plywood corners and it will make it easier to cut the round parts.

For those parts I just did rough round cuts and then sand it down.

I used 100 grit sandpaper for forming round corners and then sanded all parts with 100

grit and 220 grit sandpapers to get smooth surface.

Headphones should hang on something, so for that I used round 1.5 centimeter diameter

decorative wood stick and cut 2.5 centimeters of it.

You can cut it longer, depending on your headphones.

Now, when we have all parts nice and smooth it's time to glue parts that will be facing

front.

Add glue and spread it.

Normally you should spread glue all around parts but in this case do not add glue around

the edges.

This will prevent glue from squirting between parts when you clam them, and you won't

need to sand glue from the plywood later.

One exception is the bottom edge, there you need to add glue all the way to the edge,

because there we will be drilling hole for the screw, which will be holding wooden headphone

stand part with the concrete base.

While glue is drying, we can cut plywood parts for the dimmer.

I used a fretsaw, it's quite easy to cut small parts with it.

Then sand all the cut part edges with 100 grit sandpaper and later, when we glue these

parts to get small box, sand it with 100 and 220 grit sandpapers.

Add glue, assemble the box and press with something heavier.

Leave all the glued parts to completely dry out.

Next step is to make holes for the wires from the LED strip to the dimmer.

On the bottom back part we need to cut some plywood, that we could route wires to the

dimmer.

On the top part, we need to drill two holes to continue path to the dimmer.

I connected two holes just by wiggling a drill.

Then add glue, clamp parts and let it dry.

We need to drill one hole for the dimmer and one for the power cable.

When glue on the back part dried up we can glue it to the front face of the headphone

stand, clamp it and let it dry.

Next, is time to apply some sort of finish to the plywood.

I clamped two wood pieces and hot glued the headphone stand parts to them.

Hot glue is quite nice temporary holding solution for the wood.

I used redwood color finish and applied 4 coats.

As plywood doesn't have that nice texture as regular wood, 4 coats will give that rich

redwood color.

As I already applied finish to the plywood, I realized that I forgot to glue the small

round stick, which I cut before.

So I just waited until plywood finish completely dry up, lightly sanded the spot where small

decorative stick will be placed, glued it and clamped it.

Now we need to take the concrete base and drill the hole for the long screw, which will

be holding the plywood part.

I drilled 1 centimeter from the center of the concrete base.

In my case, the 6 centimeter screw sticks out by 3 centimeters.

As my concrete base bottom part wasn't as smooth as top part, I first sanded it with

60 grit and then 220 grit sandpapers.

Sandpapers clog up very quickly so it's good idea to vacuum all the dust from sandpaper.

In the next step, we need to drill straight pilot hole into the plywood stand.

I used guide board and placed my drill that it would drill in the middle of the widest

part of the stand.

When plywood finish completely dried up, I slowly and carefully drilled few millimeters

of plywood from the box that the dimmer would fit perfectly as I drilled the hole for the

dimmer few millimeter off.

Now, let's start connecting RGB LED strip to the dimmer.

First, cut protective material near the contacts from the 40 centimeters length RGB LED strip.

Route two wires through the previously made hole.

And solder them to the RGB LED strip.

Route power cable through the hole.

I used 1.5 meter of a thin and flexible cable, which later be connected to 12V power supply.

Then place the dimmer in the box, and solder power cable's positive and negative wires

to the dimmer, where DC IN is written.

Then, solder RGB LED strip's positive and negative connections to the dimmer, where

MOTOR is written.

Finally, solder power cable from the headphone stand to the 12V power connector.

Just don't forget to put this part first.

Add electrical tape around the wires near the contacts and screw on power connector's

protective shell.

Now we can test, if we connected everything properly.

And in my case, everything looks great.

If you wonder why not all LEDs light up, it's because I used RGBW strip.

That means that it has extra white LEDs.

But in build like this you don't need extra white LEDs.

I just didn't have regular RGB strip at that time, so I used RGBW strip instead.

Next, we need to hot glue the dimmer and 12V power cable to the box.

Then add electrical tape around RGB strip contacts.

This outside access of the LED strip connections, will let to change color by re-soldering to

other RGB strip contacts, if someday you want to do that.

Next, glue RGB strips around back of the plywood stand.

RGB strips consumes way less power and doesn't heat up as regular LED strips.

This means that you don't need to use any metal heatsink material for the cooling.

I run RGB strip for 1 hour at 12.5V and measured just around 15 degrees higher temperature

compared to when LEDs were not powered on.

Finally, glue the dimmer box to the main part of the stand.

I just used wood glue for that.

While glue are drying, we can spray concrete base with clear protective finish.

This will give wet and shiny look for the concrete.

When concrete finish dried up, we can finally screw plywood strand to the concrete base.

That one quite short screw holds two parts very well.

And finally we did it!

This build was really enjoyable to make, because I never worked with concrete before and I

always wanted to try it out.

I thought, it will be much harder, but actually, it was quite easy.

I would say that hardest part of this build was applying finish to the plywood parts.

Next time I would probably buy some spray finish, to easy up this process.

So that's all from me in this video, if you liked it hit that like button, that really

helps.

And if you want see more builds from me in the future, hit that subscribe button.

Thank you all very much for my first 100 subscribers, you guys showing huge support, it's just

amazing!

For now, that's all from me, and I will see you on the next one!

For more infomation >> How To Make Simple Headphone Stand With Subtle Lighting - Duration: 8:52.

-------------------------------------------

Any Size Magic Square - Simple Three Step Method #LearnWithDiva - Duration: 8:43.

Hi welcome to #LearnWithDiva. Do you see anything special about this square?

Well, it's a magic square, in which each row, column, and diagonal end up with the same sum. Look!

So as you can see all the rows

Diagonals

And columns end up with the same sum which is 15

So my dad showed me this really cool video of the kid doing a 5 X 5 Magic Square

And here's a little clip of the video

And if you want to see the full video click on the link below in the description

So I spent some time learning how to make a magic square and today

I am going to teach you all how to make a magic square of any size, it's super easy

What are we waiting for. Let's get started, so let's start from the basics

We're going to draw a magic square of size 1. You may think it's super easy, and indeed it is

This is magic square of size ONE!

But it is not interesting. Let's do a magic square of size three so before we start filling this whole

Square with numbers you need to learn three rules. Rule #1 - Whenever you are in the square

You are always trying to go top RIGHT (not left!). Let me show you how?

So if you're over here you try to go over here if you're over here you try to go over here

Over here you try to go over here, and if you're over here

You go over here. So you might be thinking what happens if I come on this square?

But that's where a Rule # 2 comes in.

You pretend that there's a box over here, and then you come over here

But then you jump to the last row

over here

Same way if you're over here you pretend there's a box over here, and you go over here

But then you jump to the last COLUMN (not row), which is over here

Rule #3 is interesting. If you ever get stuck and there's

a number on the top RIGHT (not left!) you go down and keep moving top RIGHT

Let me show you. Pretend there's a number over here

And you land over here

You can't go over here, so you go over here (DOWN) and keep going top RIGHT(not left)

Same rule applies when you're here in a corner you keep go down and keep going

Well that's messy square, I don't know if you could follow all those arrows and crosses

Let me show you with the real numbers and it would be so much more easier to understand

Okay, so always remember to start from the center of the top row, so let's write our first number

Here which is going to be 1

Rule # 1 was to go top RIGHT (not left)

But we already have to jump on to rule number two because there is no square over here so pretend

there's a square over here

Go over here, but then come down to the last row. This is going to be number two

and we're going to apply and we'll do again because

see

There's no box over her, so pretend

you're going here and now jump over here and write three now we need rule number three.

There's a number over here, so I need to go down. This is going to be four now rule number one again

five six

Number three seven now he's over here eight

And nine we filled out the boxes now, let's see if this is going to add up to the same sum

Yeah, all of them add up to 15

Was this easy to follow maybe not so we going to try a different example

And this time we're going to start with a different number

so this time let's start with 5

So remember always top and center. Now we are going to follow the same rule

And

Pretend there is a box over here, but then come down and write 6

Now I'm going to apply the same rule

We want to pretend we're going here, but then we're going to write 7 over here . Now this is

Rule number 3, 8 this would be 8 then. This is 9 and

Now go down because it's a corner 11

Over here

pretend there is a box

And jump over here and write 13 now. Let's see what all of this adds up to

All of it add up to 27 now when we know all the three rules we can create a magic square of any size

Let's try a 5x5

magic square like the kid in the video did

For fun I'm also going to start with the number 41. Always remember top and center

There's nothing over here, so we pretend there's box and jump over here

43

Nothing so me jump 44

45 here's the numbers of go down 46

47 48

jump 49

50. So there's a number so we go down

Now there's a number so we got to go down 56

57

58

60. There is a number, so down 61

jump, and 65, and that's the last number now, let's add them all up

So indeed all the rows columns and diagonals equal the sum of

265

So was it fun? Now kowing the three rules you can create a magic square of any size

..and any sum. No matter how big or how small?

And to make it even more interesting

You can add a twist like in the video. Ask for the sum and then in

advance know the number you have to start for to get that sum, and show it off to your friends

To do more math together, please subscribe to my channel and keep learning

For more infomation >> Any Size Magic Square - Simple Three Step Method #LearnWithDiva - Duration: 8:43.

-------------------------------------------

#273 Simple Kambi/Chikku Kolam with 7 Dots|Easy sikku Kolam|Simple Rangoli Designs|muggulu rangoli - Duration: 2:33.

Daily Rangoli Designs

For more infomation >> #273 Simple Kambi/Chikku Kolam with 7 Dots|Easy sikku Kolam|Simple Rangoli Designs|muggulu rangoli - Duration: 2:33.

-------------------------------------------

Effectuer ce massage simple tous les soirs et votre ventre va disparaître! - Duration: 2:41.

For more infomation >> Effectuer ce massage simple tous les soirs et votre ventre va disparaître! - Duration: 2:41.

-------------------------------------------

Les dentistes nous cachent ceci. Ce simple mélange peut éliminer la plaque dentaire - Duration: 4:03.

For more infomation >> Les dentistes nous cachent ceci. Ce simple mélange peut éliminer la plaque dentaire - Duration: 4:03.

-------------------------------------------

Simple Guide To Fitness - Duration: 15:20.

Welcome to my channel! In today's video, I'm gonna be covering the basics of fitness

Basically how to get started and I'm gonna take you through each thing with a focus on nutrition, and then at the end

I'll go through a few

Workout basics, and basically filter through all the information out there, it can be quite overwhelming

there's quite a lot to take in with this video so maybe get a piece of paper and a

Pen and write a few things down, but other than that. That's it. Let's get started

Your body burns a certain amount of calories a day whether you're active or not, this is known as your

TDEE or your total daily energy expenditure in order to lose weight you need to be consuming slightly less than your TDE

To remain the same weight, you need to eat your TDEE

and to gain weight

Build muscle you need to be eating slightly more than your TDEE

The first thing you need to figure out is what your TDEE is. I'd suggest using an online calculator

You can just google

mate!

Can you be quiet please? I'm trying to record a video *Crying off screen*

Right, so the first thing you need to do is figure out roughly what your TDEE is, to do this

Use a tdee calculator. You can find this by just googling TDEE calculator - funny enough

It's weird isn't it?

*Distant mh-hghm in agreement without hearing what was said*

This calculator won't be perfect, but it will give you a good estimation of what your

TDEE is

TDEEE

E E E E

Now you need to decide what your goal is. If your goal is to build muscle, I'd suggest

Eating around 500 calories more than your TDEE

*Pssst* if you ... What?

Um...

Oh I can't remember

I was going to say something Hahaha

Oh yeah! can you see me in your video?

Um... I don't know lets have a look

No

Oh that's good I've just been picking my nose.

Hahahaha

Now you need to decide what your goal is. If your goal is to lose weight, I'd suggest eating about

500 calories less than your TDEE. If your goal is to stay the same

Id suggest eating ... or you need to eat your

TDEE in calories, so you need to eat...yeah, you know...

And to gain weight you to eat about 500 calories, or roughly 500 calories or more, more than your TDEE.

I'm 5ft 11 and a half ...

*Sad Music*

5ft 11...

5 ft 11 and

Yeah

For example I'm about 5ft 11, 200 pounds at about 15% body fat

so my TDEE (Total Daily Energy Expenditure) is about

3000 calories. So for me to lose weight, I need to eat 500 calories less than that so

2500. For me to stay the same, I'd need to eat 3,000 calories, and then to gain weight

3500 calories

So now.. we gons talks about some macro Nutreints

So umm... I'm quick fun fact. I just broke the other camera that I was using, so I've had to switch to the big one

But the show must go on. There are three types of macronutrients ...

Carbs

Proteins

And Fats

Each of these macronutrients provide energy to the body in the form of

calories. For example, for one gram of protein there's four calories

for one gram of carbs there's four calories and

fats there's nine calories per gram. You need to find a good ratio or good balance between

The different calories, and make sure youre' getting one of each into your diet

Don't treat any of them as if they are bad.

There's a lot of misconception out there that like fats or carbs are bad, and you should avoid them at all costs

But really it's not

What's gonna make you gain weight or lose weight, is the overall calories that you're eating. so yeah...

Whether you're eating above or below your TDEE

What macro-nutrients you eat, doesn't really matter. The more important thing is that you're getting in the right amount of ...

Calories overall. Once you've got that set in stone

That's when you can start worrying about the different macronutrients

But what's most important is the number of calories that you're eating.

It is by no means necessary to track your macronutrients

When I first started if I was so strict with it. I'd get a protein...

My protein scoop, and level off the top of it so that I knew exactly how much protein powder was in each scoop

Just ridiculous. You don't need to go that far, so like I said what's most important is that you are getting

The right amount of calories in. Basically ... pretty much

There's not really like some magical number, or some magical ratio of of macronutrients that you should be eating

Basically what you should go by is. What do you think you should you could stick to? say like...

if you

Really enjoy foods that have a lot of carbs in them

Then it doesn't really make sense to go on a low-carb diet, because you're not gonna be able to stick to it.

That's the most important thing

Are you gonna be able to stick to it?

That being said that general rule is around one gram of protein per pound of bodyweight.

About 0.5. Grams of Fats per pound of body weight, and then

You'll make up the rest of the calories with your carbs. So say for me...

200 pounds. so I'd have grams of protein. Then I'd have hundred grams of Fats, and then based on what my goal was

so if it was to gain weight. Say if I was having say

3500 calories you'd add up the calories

of your protein intake so 200 grams of protein

Then 100 grams of fat, and then you'd work out whatever amount of calories that is and then

to get to 3,500 calories you'd

Make up the rest of the calories to get there with Carbs. If that makes sense? I hope that makes sense?

Or is that too ... I hope that's not Confusing.

Now for calorie tracking

For tracking your calories I'd suggest getting calorie tracking App. The one I use is MyFitnessPal.

It'll make your life ffffthoo much easier

You could use like a notepad or something to write down all your calories, but it's honestly it saves you so much work just

Tracking it in an app. So much easier.

Yeah tracking calories can be a pain to start with,ut as you get used to it

It'll become second nature to you. As far as what foods to eat, really you can eat anything

um... the only thing that's going to change, based on your goal ...based on your goal. Whether it's to gain weight, or lose

Lose muscle ? Gain weight or lose muscle.

Gain weight, or lose weight, is gonna be the portion sizes. Like the amount that you actually eat. The overall

calories throughout the day that you eat, is the only thing that's really gonna change.

That being said keeping your diet fairly healthy can have

Benefits such as like it's a lot easier to stay within your calories

Eating some healthier foods like... say for example like if you had to eat

so if you're losing weight and your calories were

1500 for that day. And then you had a pizza which was a thousand calories, then for the rest of that day, you've only got

500 calories to work with. So not really

not very much

That's not to say these foods are off limit by all means no

by all means have your pizza if you can fit it into your calories and

You know what you're doing, you're keeping track of everything, then go for it

also, eating healthier has benefits such as like micronutrients which can just make you feel healthier and

perform better in the gym. It's just generally better for your for your body in general, but in terms of

Losing weight, or gaining muscle is really not necessary at all

Another point is you don't want the calories to start controlling your life

Give yourself a little slack

It doesn't matter if you go off the rails one day just get back on track the next day

Just get back on track. Being less restrictive to yourself can actually be helpful

You got to think of it as like a long term

This is something that you're gonna have to stick to so don't be unrealistic don't

Just suddenly cut everything out because you're not gonna be able stick to it. Many people see their diet in like a black and white

kind of manner, like either

They're on their diet, or they're off their diet

these people they may have a great ability to restrain themselves

or restrict themselves from eating certain foods for a short period of time

but then

Once their diet is over, then they just go off the rails and go back to the way that they were eating before.

Being less restrictive with your diet can be more sustainable.

Right now, on to workout basics. I've put this one last because most people prioritize their

Workout, or what they do in the gym over

like their diets. The gym only takes around like one of two hours of your day, but

Like what you eat, and your nutrition plays much bigger part. Like that's the rest of the day.

The rest of the time is

nutrition pretty much

For everyone no matter what your goal ...

I would suggest using some kind of program that like incorporates some kind of progressive overload.

So that you're constantly making progress each time you go into the gym

So you're not doing the same thing, day in day out. A lot of programs out there

Don't incorporate this. Like, a lot of bodybuilding programs are just

like

They'll give you a rep range and then some

vague

Number of reps. Like say, 4 sets of 12 reps

and then you just do that each week with no progression in weight, or progression in reps.

So you're just doing the same thing week in week out. And not progressing.

Strength based programs are especially useful for

Building muscle as a natural lifter. Most bodybuilding programs will look like what I explained before like

giving you a certain amount of reps and then

a certain amount of sets, and you'll do the same thing week in week out, with no progression.

Most of these programs are invented by bodybuilders or

By for bodybuilders or by bodybuilders who are on performance-enhancing drugs

and it'll work for you. If that's you then

by all means go for it!

but as a natural lifter, the most ideal way to gain muscle is to get stronger with

Get stronger over time so you're using more weight with progressive overload.

a common misconception, usually by females

is

that lifting heavy weights will make you big and bulky

That is not true, unless that's your goal

You need to be eating

The right amount of calories like it needs to be your primary goal in order for you to gain any

muscle size

building a little bit of muscle, will increase your basal metabolic rate

Which is basically how many calories you burn at rest?

Which will then increase your TDEE

So will increase the amount of calories that you need to eat

to stay at the same weight. So therefore you can lose weight

eating more calories.

Last thing is programming.

If you're a beginner, and/or have no idea what your 1 rep max is

Your 1 rep max is the most amount of weight you can possibly lift for one rep.

if you don't know what your 1 rep max is And you're just starting out.

I'd suggest by just adding a little bit more

Either progressing with a little bit more weight each week or,

Adding in

Another set, or increasing the reps each week

Don't continuously.. you're not gonna be able to keep increasing it to infinity

It's gonna be a point where you can't increase it anymore

but if you're just starting out, maybe just add a little bit of weight to your exercises each week.

if you do know what your 1 rep max is. I'd suggest just using some kind of program such as this

right here

so

taking a percentage of your 1 rep max, and then

Progressing through... like starting around 70% and then going up by

small increments in the percentages each week.

for this progression only ...Really, you're gonna only have it on your main compound movements.

You're not gonna be able to progress everything with like a program

But as you get stronger for the isolation movements you will

gradually be using heavier and heavier weight, but

You don't really need to worry about that because it's gonna happen anyway.

The stronger you get at the compound movements ,the stronger you'll get at the isolation movements

Start your workout with the compound movement because it's the most taxing

Exercise, and then follow it up by your accessory movement so like your dumbbell curls

tricep extensions, and any accessory movements to your main lift.

Last but not least, a really important tip is

You don't want to always take your sets to failure. What I do is I leave at least

One or two reps in the tank, so if I do eight reps I could've done ten

Doing this, ensures that you have good technique

Good bar velocity, and that you can complete

All the sets, and all the reps like intended for that workout. like you don't want to be taking every set

To failure you can do an AMRAP set at the end so say

AMRAP is 'as many reps as possible', so say you take a weight

You do 70% for say five sets

So you'll do say five sets of five with say 70% ,and then on your last set

You'll do as many reps as you can with that weight so five that's a five and then maybe your last

Your last set you'll get eight

But still, even with this you don't want to take it all the way to failure. You want to keep that good technique.

For as long as.. you want to practice that good technique

Oh getting a call.

Hello

Hang on a minute

Thanks for watching!

Remember to subscribe

and click the little bell down below, to notify you when I make new videos

Thanks. Bye!