All about guidance !

A proudly Lebanese company, TAN minutes is committed to creating an unmatched customer experience with the goal of educating our customers on how to tan responsibly: That's the TAN minutes difference.
Tanning outdoors or in uncontrolled indoor facilities is associated with an  increased risk, thus nowadays, more people are becoming aware on the possibility of choosing a controlled alternative to gain the same benefits the sun provides naturally: TAN minutes is that controlled alternative in Lebanon. We are bringing in our medical expertise to thoroughly educate our customers about the benefits and risks associated with exposure to UV light. We equip our customers with the knowledge to make responsible decisions about their bodies, acquire the tan they desire while giving them a professional and relaxing environment to enjoy.
You will feel the TAN minutes difference every day as you experience our dedication to providing all aspects of a superior tanning experience combined with the knowledge required to efficiently help our customers benefit from tanning smart, we have the expertise and we truly care and that is the true secret behind our success.

Secret to drinking enough water ?

Oily skin tells us that we're dehydrated inside. So, we need to drink more water .Always have a water bottle on you. Make it so it becomes a part of you , just like your smart phones.

Benefits of Chicken Skin

It's true that chicken skin mainly consists of fat. However, while many times the fat found in animal foods is saturated fat, which can increase your cholesterol and heart disease risk when eaten in excess, the majority of fat in chicken skin is actually heart-healthy unsaturated fats, according to Harvard School of Public Health.

Do some people have a faster metabolism than others?

Body size, age, gender and genes all play a role in determining your metabolic rate.

Muscle cells require more energy to maintain than fat cells, so people with a higher muscle to fat ratio tend to have a higher BMR.

As we get older, we tend to gain fat and lose muscle. This explains why the BMR tends to decrease with age.

In general, men tend to have a faster metabolism as they have more muscle mass, heavier bones and less body fat than women, which is why their daily calorie allowance is higher.

Your metabolism may be partly determined by your genes, although this is not yet fully understood. Genes definitely play a role in muscle size and your ability to grow muscles, both of which affect your metabolism.

Rule number ONE

                                                                         
                                        BE CONSISTENT

fitness newsletter April 2014

What is the best workout for lower body?

If i were you i would go with 4-5 days working out with 2 days rest until you reach your goal then go back to two days a week. Weight and cardio 3 days and all cardio the other two with emphasis on jogging. The extra cardio will work your legs out nicely. Also make sure you are eating right, that makes a huge difference. Below is a sample leg workout you would do once a week. 

STAIR STEPPER 

Step for 10 minutes 

LEGS - LUNGES 

Movement: -Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down and forward until your rear knee lightly touches the floor. Exhale, shifting your weight backwards, taking several small steps rearwards to return to the starting position. 
To complete the Repetition, repeat, stepping out with the other leg. Repeat as required. 

LEGS - SINGLE LEG CURLS 

Movement: -- Exhale as you pull your leg up as high as you can. Inhale as you slowly return your leg back down to the starting position. 

LEGS - SMITH MACHINE SQUAT 

Movement: - Exhale as you straighten your legs to a standing position. Inhale as you slowly lower the bar back to the starting position. 
Repeat as required. Rotate the bar back into a locked position, once complete. 

LEGS - STIFF LEGGED DEAD LIFTS 

Movement: -Exhale as you keep your neck and back straight, standing upright raising the bar to your waist, moving into a standing position. Inhale as you keep your neck and back straight as you slowly lower the weight back to the floor by bending over at the waist, returning to the starting position. Repeat as required. 

LEGS - LEG EXTENSIONS 

Movement: - Exhale, slowly pushing up against the bottom roller with your feet, so your legs and knees are completely extended. Inhale, slowly returning your feet and legs to return to the starting position. Repeat as required. 

LEGS - DUMBBELL SIDE LUNGES 

Movement: Inhale as you take a large step to your right side and lower yourself down until your right knee has a 90-degree bend in it. Exhale as you press yourself back up to the starting position. Repeat on other side as required. 

LEGS - SIMPLE QUAD STRETCH 

Movement: Extend your left leg out straight, keeping your right 
leg bent. Grasp your right foot with your right hand and pull it in as far as you can while pushing your pelvis forward. Hold this position for thirty seconds. Repeat as required on other side. 

LEGS - SIMPLE HAMSTRING STRETCH 

Movement: Keeping your back straight bend at your waist and lean 
forward as far as you can. Hold this position for thirty seconds. 

CARDIOVASCULAR 

TREADMILL 

Interval for 25 minutes

Benefits of Using Whole Body Vibration

There are lots of benefits of Whole body vibration plate exercise machine and some of them are discussed here.

1.It increases the circulation in your entire body and has a significant impact upon you from the top of your head to the bottom of your feet.

2.The increased blood flow can help you in quicker healing too.

3.This exercise helps you increase your muscle strength. By using the whole body vibration plate training with your workout regime you will find that your workout will be even more effective.

4.It increases speed and performance. All of these benefits can be yours by using the whole body vibration plate machine. Whether you exercise by sitting, lying, or standing on this machine, you will find that you will get great benefits that will allow you to live your life to the fullest.

Oversleeping: How Much Sleep Is Too Much?

The amount of sleep you need varies significantly over the course of your lifetime. It depends on your age and activity level as well as your general health and lifestyle habits. For instance, during periods of stress or illness, you may feel an increased need for sleep. But although sleep needs differ over time and from person to person, experts typically recommend that adults should sleep between seven and nine hours each night.

What is the correct way to breathe during exercising?

Proper breathing during exercises where you exert yourself such as lifting, pushing, or pulling is much easier to remember and control than during running long distance. To put it simply: always exhale on exertion. For example, when you are pushing a bench press off your chest, you exhale on the push and inhale as you bring it slowly to your chest. When you are doing a pullup, you exhale on the pulling up motion and inhale on the way down. Breathing during exertion is important in preventing internal injury such as hernia, blood vessel strain, and HIGH BLOOD PRESSURE. 

So is it BAD to do abs everyday ?

Yes. You do not want to train your abs everyday. When you exercise your abs, you are causing small tears in the ab muscles. As you rest and recover, your allow the muscles to heal, and build larger. If you work them everyday, you are not allowing time for those muscles to recover, and rebuild. 

Also, remember to see your abs, you body fat needs to be around 10%. To see real defined abs, the body fat needs to be about 6-8%.

Don't give up

The reason why people give up so fast is because they tend to look at how far they still have to go, instead of how far they have gotten.

Easy on the dressing

Eat a bowl full of fruits and/or veggies each night with dinner. Just go easy on the dressing and high-fat toppings.

1 Muscle You Should Never Ignore

When you lose weight, where does the lost body fat go?

Remember that fat is basically stored energy. Your body converts fat to usable energy for your muscles and other tissues through a series of complex metabolic processes. This causes your fat cells to shrink.

These metabolic activities also generate heat, which helps maintain your body temperature, and waste products. These waste products  water and carbon dioxide are excreted in your urine and sweat or exhaled from your lungs.

Why do carbs make you gain weight?

There are good carbs and bad carbs. Good carbs would include fruits and whole grains. Bad carbs would include cookies and candy. Carbohydrates is what gives you your main source of energy, and is impossible not to eat. Almost everything we eat has some amount of carbs in it. Carbs are known as sugar and that's the downfall to eating carbs. Most diets don't work. Avoid all those diets you see advertised on tv and in ads.There is only one type of diet that works. That diet I call the 'Whatch what you eat diet." Where you never drink soda, never eat processed foods like tv dinners, don't eat fast-food, cookies, candy, and anything known to have loads of sugar in it. A healthy type of diet would look something like this ...

Breakfast. 
Oatmeal, a banana, a protein shake, 

Snack 
Yogurt with a piece of fruit, 

Lunch, 
A sub with whole wheat bread or roll, turkey, lettuce, tomato, 

Snack, 
Nuts, fruit, yogurt, 

Dinner grilled chicken, broccoli, brown rice.

How Does Music Affect Concentration ?

Music affects concentration in different ways. Scientists have found that the minute silence between musical notes can trigger brain cells and neurons, and also that strong beats in music can cause brain waves to sync with the beat. 

Why aren't my arms getting bigger?

Eat more meat and fats, it will help and if you're not developing muscle where you want it, first of all, you need to make sure youre doing the right exercise, and doing it properly, and also, you need to make sure that youre pushing yourself, if youre not increasing the amount youre lifting, and the # of reps your doing, then you wont see results .Change your diet, or change the time you rest. You can try resting your muscles for 2 days before working on them again. Example would be upper body, lower body, rest, then repeat. 

Home exercise routine …

First thing if your going to work out do not bother weighing yourself. Muscle is heavier than fat. your on the right road, to get those rock hard abs you see on TV do planks that is where you get in the up position of a push up and hold that position for as long as you can hold it. Also good are stretching exercises and jogging.

do you have a one pack or a six packs !

Everybody has abs,JUST under their layers of fat !