Do you need to avoid alcohol if you want to build up your muscles

How muscles grow

In order for your muscles to grow, you need to exercise and consume enough protein. Heavy training will start the process of building muscle, and protein will serve as a building material. These factors do not depend on alcohol — you can easily go to the gym, eat protein foods and at the same time drink alcohol every night.

However, protein and exercise are only basic requirements.

Muscle building is also affected by:

    • the ability of amino acids, the building blocks of muscle, to penetrate cells;
    • the rate of protein creation and destruction in tissues;
    • the amount of hormones that help or hinder weight gain.

Alcohol affects all these factors, and below we will analyze how exactly.

How alcohol affects protein synthesis

Both high and low doses of alcohol inhibit the creation of protein in muscle cells — protein synthesis.

An hour after drinking alcohol, protein synthesis decreases by 23%, and after 24 hours-by 63%. Especially strongly alcohol inhibits this process in the muscle fibers of type II, which quickly increase in size. That is, it is in those tissues that all bodybuilders pray for.

However, most of the studies on the effects of alcohol on muscle were conducted on mice that were given huge doses of ethanol. A large amount of alcohol has a bad effect on people. Alcoholics who consume more than 100 g (2 liters of beer, 250 g of vodka) a day often suffer from myopathy – the destruction of muscle tissue. One to two-thirds of drinkers have muscle atrophy, which leads to frequent falls and difficulties even when walking.

As for moderate doses of alcohol, it is not known whether they affect protein synthesis in humans.


    • Ethanol reduces protein synthesis, but it needs to be constantly consumed in large doses.
    • Alcoholism can cause myopathy — the destruction of muscle tissue.
    • Small doses of alcohol in the future can slow down the formation of protein, but the effect is not proven.

How alcohol affects the level of hormones

Effect on testosterone

Testosterone is one of the most important hormones for maintaining good physical shape, building muscle and reducing fat.

Alcohol reduces the level of testosterone, but for significant changes, you need to drink alcohol often and in large quantities. If you drink one and a half to two bottles of beer every day for three weeks, testosterone in men will decrease by only 6.8%, and in women it will remain unchanged.

More large-scale drinking is reflected in the level of hormones much faster: after 16 hours after taking 120 g of ethanol (this is more than five cans of beer, 300 g of vodka or almost a whole bottle of wine), testosterone in men decreases by 23%.

Smaller doses of alcohol have almost no effect on hormones. A single drink of one and a half cans of beer or 150 g of vodka after training does not affect the level of testosterone, luteinizing hormone and corticotropin.

Another thing is really heavy training for strength or endurance and large doses of alcohol. 200-300 g of strong drink after such loads will significantly reduce recovery and weaken the muscles.

Effect on insulin

Insulin is simply necessary for building weight. This hormone triggers protein synthesis in ribosomes and prevents catabolism – the breakdown of protein. In addition, it helps glucose and amino acids to enter from the blood into the muscle tissue.

The higher the sensitivity of the cells to insulin, the better it supplies them with glucose for glycogen storage and amino acids for muscle building.

Moderate alcohol consumption has been shown to improve insulin sensitivity. But to increase it, you need to drink alcohol in small quantities and periodically. A single intake of small doses of alcohol does not change the level of insulin.


    • Small doses of alcohol slightly reduce the level of testosterone.
    • Testosterone drops significantly only after heavy training and taking a large amount of alcohol.
    • Moderate consumption of alcoholic beverages increases the sensitivity to insulin.

How to drink, so as not to harm the figure

The only requirement is moderation. 30-40 g of ethanol per day does not harm the build-up of muscle mass and does not lead to the accumulation of fat. In terms of drinks, it will be 700-900 g of beer with a strength of 4.5%, 300-400 g of wine with a strength of 10%, 75-100 g of vodka.

Ethanol combined with exercise reduces lipid peroxidation, which causes oxidative stress and increases the risk of atherosclerosis. So, if you can not give up alcohol and worry about your heart — go in for sports.

Moderate alcohol consumption — no more than 30-40 g of ethanol per day-does not harm your physical fitness.

Keep drinking your glass of beer or wine after your workout if it relaxes you. But do not forget that alcohol should not replace you with full meals with a lot of protein. Without dietary protein, your results will be more than modest.


How to gain muscles if you have a skinny complexion

Why it is difficult for you to gain muscle mass

Scientists have noticed that the ability to build muscle mass is different for everyone. So, some people in 12 weeks of training can gain 1.6 kg of muscle, and others in the same time will not add at all.

And it’s not just about eating habits and the amount of exercise. You’re just out of luck.

The role of muscle struction

    • You have fewer type II muscle fibers — those that work without oxygen, get tired quickly, and add a lot of volume.
    • Your muscles have fewer receptors that respond to testosterone-the hormone without which they will not grow.
    • You don’t have new ribosomes created so quickly. These are the organelles of the cell that take amino acids and, according to the instructions of the mRNA, make a protein out of them. The ribosome factory is located in the nucleolus of the cell, and your company is slightly behind in terms of production volumes.

But this does not mean that you will not be able to build muscle mass. The mechanism of muscle growth is the same in all people. You just have to spend more time and money on food and a sports pit than those who won the genetic lottery and go all so athletic.

How to train to gain muscle mass

When the muscles contract, their fibers experience mechanical stress, the receptors feel it, and a chain of molecular reactions is triggered, which ends with protein synthesis. He completes the muscles, increasing their volume.

Of course, the muscles contract in any work — for example, when you get up from a chair or run a marathon. But in the first case, the tension is too small for growth, and in the second, mainly type I muscle fibers are involved, which are reluctant to increase in volume. For noticeable muscle growth, you need to work fast type II fibers (which you already have a little). And to make them do it, you need to pull iron.

How many times a week to train

Post-workout protein production increases from 24 to 48 hours. If you re-load the muscle before the synthesis drops to its previous values, some of your effort will be lost.

So exercise two or three times a week and don’t do two days of training in a row.

By exercising more often, you will not only not get the benefits for muscle growth, but you can also overwork the central nervous system. This will reduce your performance, and therefore the incentives for muscle growth.

How many and what exercises to perform

At each workout, perform 4 to 8 strength exercises on different muscle groups. Be sure to include multi-joint movements, that is, those that involve several joints and muscle groups: squats, lunges, deadlift, bench lifts, and others. They train the whole body, improve coordination, allow you to work with large weights and give the right incentive for muscle growth.

However, it is not necessary to build a training session only on such activity. So you risk to tire the central nervous system and reduce the indicators. Dilute the mentioned exercises with single-jointed ones: flexing the arms on the biceps, extending the arms on the triceps, bringing the arms together in the “butterfly” simulator (chest), and others.

In addition, at each training session, perform one exercise to strengthen the abs and back extensors. These muscles help you keep your balance and perform all the movements without harming your spine.

How many sets and reps to do

Perform the exercises in 3-5 sets of 8-12 reps. Choose the weight so that the last repetitions in the approach are given with difficulty. The final approach can be performed before the muscles fail: when you can no longer do a single time.


    • Exercise 2-3 times a week.
    • Perform 4-8 strength exercises on different muscle groups.
    • Include both multi-joint and single-joint movements in one workout.
    • Do 3-5 sets of 8-12 reps.
    • Choose the weight so that the last repetitions in the approach are given with difficulty. Do the last approach until the muscles fail.

How to eat to gain weight

To gain weight in general, you need to eat more, and to grow exactly the muscles — to monitor the amount of protein.

How many calories to consume

First, calculate your daily calorie intake using the Mifflin-Geor formula:

For men: (5 + (10 × weight [kg]) + (6.25 × height [cm]) − (5 × age [years])) × 1.55 (adjusted for training 3 times a week).

For women: ((10 × weight [kg]) + (6.25 × height [cm]) − (5 × age [years]) – 161) × 1.55 (adjusted for training 3 times a week).

Increase your calorie intake by 15%. This is how much you will need to consume every day.

That an increase of 15% will not necessarily help you gain weight. It all depends on your metabolism. Eat this way from two weeks to a month and, if there is no progress, increase the calorie content by another 15% (from the original norm). During the first month, you will get used to eating more, so it will not be so difficult to add the next portion of calories.

How many calories should come from protein, fat, and carbohydrates

To gain muscle mass, you need everything. The protein will be used as a building material and a signal for muscle growth.
Carbohydrates will help to produce the hormone insulin and insulin-like growth factor-1, without which the muscles will not grow. And they will also give you the strength to train. Fats are needed for the production of hormones, including testosterone.

Your daily diet should consist of 25% protein, 20% fat, and 55% carbohydrates. In this case, the protein should not exceed 2 g per kilogram of body weight. If you get more protein as a result of the calculations, add the remaining calories in the form of carbohydrates.

Let’s say your daily calorie intake is 2,500 kcal (a 30-year-old man weighing 70 kg). You add up 15% (2 500 × 0,15 + 2 500 = 2 875 kcal). To calculate, you need to remember that 1 g of protein or carbohydrates contains 4.1 kcal, and 1 g of fat-9 kcal.

Thus, a man from the example should eat 140 g of protein (70 kg × 2) per day. At the same time, 25% of its daily caloric content will be 718 kcal. In order not to exceed the protein norm, we calculate this way: 718-574 kcal (140 g x 4.1 kcal = 574 kcal) = 144 kcal. Add this amount to the carbohydrates. Now we consider the norm of fat and carbohydrates: 64 g of fat (2,875 kcal x 0.2 = 575 kcal-9 kcal in 1 gram of fat) and 420 g of carbohydrates (2,875 kcal x 0.55 = 1,581 kcal + 144 kcal, remaining from protein-4.1 kcal).

How many times a day to eat and when to do it

Divide your daily meals into an equal amount — for example, six meals. Each of them should contain at least 0.25 g of protein per 1 kg of body weight.

It is not necessary to consume a dose of protein immediately after training. You can do this for 1.5-2 hours before it, calmly work out for 1-2 hours, drive home and eat again. In this case, the anabolic response will be no less than when taking supplements directly in the gym.


    • Calculate your calorie allowance and add 15% to it. Eat like this for 2-4 weeks. If there is no progress, add another 15%.
    • Determine the calories you need to get from macronutrients: 25% protein, 20% fat, 55% carbohydrates.
    • Count the grams of macronutrients (1 g of protein or carbohydrates — 4.1 kcal, 1 g of fat-9 kcal).
    • Protein should not exceed 2 g per kilogram of body weight. If you get more, add the rest of the calories to the carbs.
    • Divide all the grams by the number of meals. Each time, eat at least 0.25 g of protein per 1 kg of body weight.


Why it is so important to develop body flexibility and how to do that

What is flexibility?

Flexibility, that is, the ability to perform movements with a high amplitude, is needed not only in gymnastics, ballet or martial arts-this quality will be useful to you both in fitness classes and in everyday life.

If someone claims that he is flexible, then, most likely, he means that he can reach his hands to the feet in the crease while standing or sit in a deep squat. But flexibility is not just the ability to do some kind of exercise from the stretching complex. Experts from the US Department of Health define flexibility as a health-related component of physical development that is responsible for the range of motion in the joints.

Joints flexibility

Every joint and every muscle group in your body can have a different degree of flexibility. In some parts of your body, you may feel tight, your muscles may be short, and your range of motion may be small. At the same time, other muscle groups can stretch easily. You can have flexible back surfaces of the thighs, which will allow you to easily reach the toes with your fingers, and at the same time the quadriceps are shackled, which means that you will not be able to press the heel to the buttock in a standing position.

Inflexible hips are a frequent consequence of office work, the fact that you sit at the computer all day. To minimize the harm, try to get up and move for 5-7 minutes every hour, perform short sets of exercises.

5 advantages of a flexible body

Those who consciously work to improve the flexibility of the body receive a number of benefits, including:

Reducing the risk of injury.

The flexible body is able to withstand a large load. In addition, stretching helps to get rid of muscle imbalances, which reduces the likelihood of injury during physical activity.

Getting rid of the pain.

Stretching relaxes and lengthens the muscles, which leads to a reduction in tension and pain.

Improve your posture and sense of balance.

When you correct a muscle imbalance, the body aligns, and along with this, your posture and ability to stand or sit straight improves. By increasing the range of motion, it will be much easier for you to perform different exercises.

Improve your athletic performance.

A larger range of motion will allow you to perform better exercises, your muscles will work more efficiently.

Positive attitude.

Regular performance of stretching exercises helps to relax the muscles, which affects the well-being and mood.

Stretching exercises

You can improve your flexibility with stretching exercises. It is not necessary to perform them from morning to evening until you sit down on the splits. It is enough to attend stretching classes two or three times a week or do stretching at home using online programs or YouTube videos.

Stretching exercises usually begin with a gentle warm-up. This is followed by a set of exercises for stretching the legs, back, abs, and neck.

How to improve flexibility: 3 tips

1. Add a few minutes of stretching to your regular workout

It is not necessary to enroll in stretching classes to train flexibility. You can simply add a few stretching exercises to your daily workouts — a little dynamic stretching to warm up the muscles at the beginning of the session and static stretching to relax at the end.

2. Do a short stretch every morning

This workout will replace your exercise, give you cheerfulness and, with regular exercise, make your body flexible.
Morning workout: 5 exercises that will energize you.

3. Do different types of fitness

Many strength exercises also develop flexibility. For example, during the execution of lunges, the quadriceps of one leg is strained and the hip of the other is stretched. Performing various strokes in swimming develops the flexibility of the upper body.

What is the result

Adding flexibility exercises to your fitness routine will be useful for everyone. They will make your program more balanced, help you cope with stress, improve your well-being, and have a positive effect on your posture.


How to run properly and develop breathing

The science of breathing

You can easily run faster and longer, and you don’t need to bother yourself with additional training. What’s the big deal? In your breath.

First, inhale both through your nose and mouth — this way you will get more oxygen. But the most important thing is to breathe with your stomach. Lie on your back and inflate and deflate your stomach. Continue this exercise for 15 minutes, it will teach you to tamp the air deep into the lungs.

We don’t usually think about how we breathe. Well, why, if everything happens automatically? You take a breath, oxygen is absorbed into the blood, hemoglobin carries it to the working muscles, they produce energy. This process also has a waste — carbon dioxide, it is transferred back to the lungs, and then we exhale. Everything seems to be simple.

But imagine that you are running up a hill. The load on the legs increases, the muscles need more oxygen. The chest heaves more often. You get less oxygen, and carbon dioxide accumulates all the time, not having time to leave the body. The chest muscles get tired, and they also need more energy. They are more important for maintaining life, and therefore your wise body automatically sends oxygen-rich blood to them.

Breath with your diaphragm

“The body has to decide whether to direct the blood to the leg muscles so that you can run at the same pace, or to transfer it to the chest so that you can breathe? In the end, the respiratory muscles always win, ” says USA Track’s deputy director of Sports Science and Medicine & Field Robert Chapman.

“Most often, we rely entirely on the chest muscles when breathing. And in the end, we fill only 50-60% of the volume of the lungs, ” says Alison McDonnell, author of the book “Breathe Deeper to achieve better results.” “The chest should be on the hook, and the diaphragm will do the main work,” Coates echoes him (you remember that the diaphragm is the muscle that separates the chest and abdominal cavities. To mobilize it means to “breathe with your stomach”). Full contractions of the diaphragm during breathing allow you to inhale the maximum amount of oxygen and exhale more carbon dioxide: fatigue does not occur so quickly. And the more trained this muscle is, the less oxygen it consumes for its actual work. “That means more goes to the muscles of the legs,” says Chapman.

But this is only the first step in the system, the second is to connect the breath with the step.

Run faster today

Improve your training and set records with the help of rhythmic breathing.

1. Start inhaling when you touch the ground with your right foot. And continue to draw the air deep into your lungs for two more steps (it will turn out like this: step right, left, right again). Draw the air calmly, for a long time.

2. Exhale the next two steps (left, right) with a little more effort than on the inhale. But not so fast that it takes your breath away. Repeat to yourself the count: “Inhale-two-three, exhale-two.”

3. Repeat, but this time start inhaling with your left foot touching the ground. This change of legs will just distribute the load on different sides of the body, so you will reduce the risk of injury.

Learn to run again

It just seems that running is a safe sport. But every time your foot touches the ground, a weight more than twice your weight falls on your joints. And this effect is enhanced when you exhale. When you exhale, the diaphragm and the muscles around it relax. Your core doesn’t absorb the impact as effectively, and it seriously increases your chances of getting hurt.

Further — more. Most runners don’t hesitate to inhale every two steps and exhale every two steps. That means they start each exhalation on the same leg. Have you noticed that after training, the body often hurts more on one side than on the other. Now you know what the reason is.

This process should be broken: prolonging the breaths on the third step and exhaling on the second. By inhaling longer than you exhale, you keep your core tense for most of the race. And you also start each exhalation on a different leg, so the maximum load is distributed evenly between the sides of your body. A five-count rhythm is ideal for slow runs and medium-pace running, and for sprints, go for three counts: inhale for two, exhale for one.

These two rhythms allow you to better evaluate and calculate your strength. By alternating different rhythms of breathing and walking, you teach the body to adapt to different loads. And as a result, you save energy until the difficult finish. Or, on the other hand, you spend it so that you don’t come running full of energy — but last.


Healthy hair is easy: get rid of dandruff forever

What are the reasons for dandruff?

Dandruff is a common problem, noticeable not only to you, but also to others. Good news: getting rid of it isn’t that hard. The main thing is a comprehensive approach and patience. In this article, we will tell you how to eliminate dandruff.

Dandruff is the usual dead skin cells of the scalp. When there are too many of them, they are clearly visible in the hair and on clothes. Dandruff causes a lot of discomfort and it needs to be treated.

Causes of dandruff

Exfoliation of the upper layer of the epidermis is a natural phenomenon. It occurs all over the body, not just on the head. But due to failures in the body, the process can take on a more serious scale. When the top layer of the skin is constantly peeling off.

The main causes of increased dry skin:

    • poor nutrition;
    • prolonged stress;
    • often wash or using the wrong shampoo;
    • increased activity of the sebaceous glands;
    • clogged skin pores;
    • allergic reaction;
    • genetic predisposition;
    • hormonal failure;
    • skin diseases – fungus, psoriasis, eczema, seborrheic dermatitis.

How to get rid of dandruff

Since the cause of dandruff can be not only shampoo and styling products, but also various diseases, it is better to consult a specialist. This is especially important if you notice redness and increased dryness of the skin on other parts of the body, you feel itching. A trichologist or dermatologist will help you determine the exact cause and choose an effective treatment.

If the reason is genetics, then it is unlikely to eliminate dandruff forever.
But if you follow these simple recommendations, dandruff will not become a serious problem for you.

General recommendations

1. Normalize your diet
A balanced diet rich in vitamins and minerals is necessary not only for the epidermis, but also for the whole body.

2. Eliminate stress
If you are constantly exposed to stress at work or at home, then the body will continue to respond to them with various failures. Understand what is bothering you, try to resolve all stressful situations and avoid new ones. Get enough sleep and don’t forget about a well-deserved rest.

3. Forget about hair styling
To start dandruff treatment, remove all styling products away. Do not clog the pores of the skin with anything.

4. Don’t wash your head every day
A certain amount of sebum must be on the epidermis, this is its natural barrier. Do not disturb it by frequent washing. No matter how much you want to wash off all the dandruff, it still won’t work. In addition, the reason for its appearance may be precisely that you have over-dried the skin. It is optimal to wash your hair 3-4 times a week-every other day or two.

5. Buy a new shampoo
Sometimes it is enough just to change the old shampoo to a new one with a better natural composition. A trichologist can help you choose a shampoo that is perfect for your hair. Good components for men’s hair are considered tea tree oil and aloe.

6. Make a scrub
The scalp periodically needs to be scrubbed. Clogged pores with styling and sebum are a common cause of dandruff, as well as dull, brittle and falling hair. Try a shampoo-scrub. This contains abrasive particles and pore-constricting components – salicylic acid, sulfur, or others.

7. Go to the pharmacy
If you need a special shampoo for dandruff, then buy it only at the pharmacy. Pharmacy products are primarily aimed at treating the problem, and not at masking it. In order not to make a mistake, you need to know what exactly provoked dandruff. Depending on its cause, there are antifungal and antibacterial shampoos.

The first eliminate the fungus, which causes allergic reactions in the form of inflammation and peeling. The most effective means with the same effect made on the basis of ketoconazole (nizoral). Antibacterial shampoos with zinc in the composition also soothe irritation and treat hair. Use such tools strictly according to the instructions. Often they have an aggressive chemical composition. And, if you overdo it, you can “kill” not only the cause of dandruff, but also the balance of the scalp.


Testosterone: everything about the main male hormone

How testosterone works in your body

The name of the hormone comes from the term “testicles” (testicles). It’s the organ where the hormone is produced with the help of a special substrate – sterol.

In the normal functioning of the body, the production of testosterone is a well-established process. Hypothalamus – a part of the brain that controls the production of the hormone.

Every day, the male body produces about 7 mg of the hormone. But it does not accumulate in the testicles, but enters the blood, and therefore spreads throughout the body. Then testosterone is transformed into dihydrotestosterone, which is involved in the work of the genitals, muscles, and skin. It also takes part in the functioning of the nervous and cardiovascular systems.

The hormone appears in the body of a male fetus at an early stage of a woman’s pregnancy. At 7-11 weeks of pregnancy, the embryo is already forming a sexual organ. If this hormone is not enough, the baby may be born with a small penis.

In the process of puberty of adolescents with the help of testosterone, the growth of body hair, mustaches, and genitals is ensured. It also awakens sexual desire and triggers the production of sperm.

Common myths about testosterone

1. Testosterone is associated with masculinity and aggression

Many people associate testosterone with sportsmen, athlets and those go to the gym a lot. In fact, the amount of testosteron has no any connection to a hobby or activity of a man.

Scientists have debunked the myth that the hormone is associated with aggression. Studies have not found a connection. It’s all about stereotypes. Society believes that the male sex is by nature more prone to hooliganism and aggression compared to the female sex.

2 The hormone affects the success of men

For many people, testosterone is associated with perseverance and determination. This opinion was also supported by science. At the beginning of the century, scientists believed that due to the presence of the Y chromosome and the predominance of one hemisphere of the brain over the other, men are easier to master the exact sciences and have a better chance of being successful.

According to new experiments, women are no less likely to successfully master the exact sciences and climb the career ladder.

If there is a trend that men are more likely than women to hold leadership positions, it is because of gender stereotypes.

3 Testosterone and sexual desire

Of course, the hormone is associated with libido, but its abundance and in general the presence does not mean that a man is ready to have sex 24/7.

Stressful situations and depressive states can neutralize the effect of testosterone, as a result of which men may have problems with erection and sexual desire.

4. There is no such thing as a lot of testosterone

There is an opinion – the more testosterone, the better. However, its increased amount can cause health problems. Excessive amounts of testosterone in the body can trigger sudden mood swings, bursts of aggression and sleep disorders. This condition, in turn, can lead to cravings for cigarettes and alcoholic beverages.

In addition, with increased testosterone, acne, hair loss and increased blood pressure are observed. There is also an increased risk of heart and vascular problems.

Are testosterone injections useful?

According to experts, it is highly undesirable to disrupt the natural process of hormone production (if it is without deviations from the norm). There will be more harm to your health than the imaginary benefits.

The body is prone to self-regulation, including the production of hormones. If there are no deviations from the norm and unpleasant symptoms, it is better not to interfere to avoid unpleasant consequences.


Winter skin care: most useful tips for men

Why your skin needs special treatment in winter

Winter is the most difficult period for our body. And the skin also has a hard time. It dries up, becomes chapped, flakes and cracks. But you can help your skin. We will tell you how to keep it in a normal state even in severe frosts.

In winter, the epidermis is threatened by many factors. These are low temperatures, high humidity, and, conversely, too dry air due to heating devices. Wind, snow, frost – all this breaks the protective barrier of the skin. So dirt and allergens are much easier to enter into its layers, cause irritation and rashes. Due to the lack of certain elements and violations of the water and fat balance, the epidermis becomes more sensitive than usual. Redness and peeling occur much more often.

It is difficult to completely avoid the unpleasant consequences of cold weather. But you can try to protect your skin from them as much as possible.

Skin care srecommendations for men

1. Wash your face

This should be done twice a day at least for a minute. So you will wash away all the dirt from your face, cheer up, increase the skin tone. For washing, use medium-temperature water. And a cleanser that is perfect for your skin type (gel, foam, scrub or lotion). The male epidermis is generally different from the female, it is more prone to the release of sebum. This is the skin fat that clogs the pores, which is why acne appears. If you do not wash off the sebum, you will face frequent rashes and enlarged pores, as well as an ugly greasy shine.

2. Peel your skin

Exfoliation is the removal of dead cells using a product with abrasive particles. Such cosmetics removes the keratinized layer of the skin, cleanses the pores, evens the tone of the face. It also gives a light anti-aging effect. Therefore, the procedure is especially important after 25 years, when the skin is not so good at self-cleaning.

If your skin is thin, sensitive and boasts a smooth texture, this can be done less often. But oily, dense skin with irregularities, it is advisable to scrub once a day. For daily use, a soft scrub is suitable. A stronger peeling should be applied no more than twice a week.

3. Moisturize

When the skin is clean you need to apply a moisturizer. It should be an effective remedy. A good moisturizing effect is provided by compositions with squalene, cholesterol, ceramides and phospholipids. These components are lipids, so the skin uses them to enhance its natural barrier functions.

4. Protect from the sun

Most men think about sunscreens once a year, when they are going on vacation. Yes, in the summer the chances of getting burned are much higher than in the winter in the city. But the harmful effects of ultraviolet light affect the skin all 365 days a year in any weather. UV rays disrupt the lipid balance, provoke pigmentation. To avoid premature aging, wrinkles, age spots and other troubles, you need to use products with SPF regularly. This is the final stage of care. Apply it during the day, about 20 minutes before going out.

5. Healthy nutrition

Don’t forget about proteins, fats, vitamins, minerals and other useful trace elements that you should get with food.

The skin always needs vitamin D and omega-3 fatty acids. They strengthen its natural barrier and help to stay smooth and toned.  The best sources of these substances are fat fish, eggs, almonds, leafy greens, olive oil, greek yogurt.

It is also important to maintain an adequate level of probiotics. These beneficial bacteria are in control of the digestive system. If there are problems with digestion, it immediately affects the skin. Therefore, the diet should include fermented milk products. It is better to get any trace elements from food products. And supplements and medications can be taken only after consultation with a specialist.


Proven: gadgets lead to weight gain

The result of the research

There is a direct connection between gadgets and weight gain, which was established in a recent study. It was conducted jointly by scientists from the Netherlands (University Medical Center) and Brazil (Federal University of Lavra). The results were published on the pages of the journal Physiology & Behavior.

In addition, extra pounds can appear in fans of reading during eating. Experts say that using gadgets, watching videos or reading books does not allow the brain to estimate how much food has already been eaten. Therefore, overeating occurs. Also, people imperceptibly choose products with higher calories.

When you are distracted you consume more

This distracting effect is especially noticeable in young people. The experiment was conducted on a group of men and women aged 18-28 years. Some of them could take their smartphone or an interesting book to the table, while others had to eat without being distracted. It was found that those who were distracted during a meal consumed an average of 15% more calories.

General recommendations

Marcio Gilberto Zangeronimoa, one of the researchers, believes that if you set a goal to control weight, it is most effective to protect yourself from your phone, laptop, tablet and books during meals. If it is impossible to completely get rid of this habit, then you need to choose more useful products in advance and not put them on the table in large quantities, as well as note any fluctuations in your weight.


How to get strong willpower and develop self-confidence

In the modern world, there is nowhere without willpower and firmness of character.

One of the key factors of success is a strong willpower. It helps a person to overcome difficulties and not give up on a halfway.

It is believed that a strong-willed person is firm in his beliefs, principles and ideals. He is confident, stress-resistant and copes with unexpected circumstances.

However, to develop such qualities, everyone needs to make a lot of effort, comparable to daily workouts in the gym to improve their physical performance.

Now we will tell you how to become a strong-willed person and develop self-confidence. With these recommendations, you can improve your personality and become more successful in any business.

Who is strong-willed person?

Firmness of character can manifest itself in the ability to boldly go to the end, make important decisions, maintain self-control in stressful situations and take responsibility.

A firm person does not have to go frowning with a stony face, looking at everyone from under his brows. He can be a cheerful and sincere person, but in the right moments to show firmness and uncompromising.

Usually strong-willed people are tempered by difficult life situations and work on overcoming them. Over time, they develop a kind of immunity and psychological resistance to such circumstances, along with other useful qualities.

Thus, showing firmness of character can be useful in the following cases:

    • conflict situations at work, accompanied by increased stress;
    • unforeseen circumstances that require a quick response;
    • disputes in which you need to defend your point of view.

The firmness of character directly depends on the willpower, which can be trained daily in different ways. And, like all big things, this path begins with the simplest things.

How to train your willpower

Now we will give you the most basic recommendations that will help you train your willpower. On the one hand, all this may seem easy, but you will face the real complexity of these recommendations in practice.

1 Start eating right

Are you ready to give up junk food, fast food and fast snacks? Are you able to start cooking your own food, and not order it in cafes and restaurants?

You can start training your willpower with nutrition. Because the diet can have a big impact on our way of life as a whole.

You may think that this has nothing to do with boosting your character, but trust us, it all starts with your diet.

2 Get rid of bad habits

If you have any bad habits, make every effort to get rid of them. Stop getting drunk, smoking, and abusing other mind-altering substances.

With all the emotions, feelings and experiences you need to cope with a sober head.

3 Figure out your sleep

The developed sleep regime not only disciplines, but also allows you to better plan your day and improves a person’s well-being.

If you want to take on this business thoroughly, you can go to bed at 23 o’clock and get up at 7 in the morning, or go to bed at midnight and wake up at 8 in the morning. Moreover, this mode should also apply to weekends.

4 Stop putting things off for later

Many of us are prevented from reaching the goal by banal procrastination, which forces us to postpone not only important, but also the most minimal tasks for later. From now on, try not to delay the execution of certain tasks.

Every effort to improve yourself when performing certain tasks is a small victory on the way to great achievements.

5 Always bring your plans to the end

If you have an idea, do not put it on the back burner in the hope of returning when you have sorted out some of the current affairs. Start implementing it immediately, and if you don’t have time for it, break it down into small steps that you will spend some time on every day.

6 Prioritize and throw out all unnecessary things

To clearly follow your goal and achieve the intended results, you need to deal with the main things and preferences, discarding all unnecessary. Make a list of tasks that you must complete, as well as deal with the things that are bothering you.

Distractions can include interacting with uninteresting people, watching addictive entertainment content that is difficult to break away from, and aimlessly going to bars in search of the meaning of life.

You need to be able to give up all this, then you will have more time for yourself and your own deals.

7 Watch your emotions when talking to people

Another good exercise in willpower is to constantly control yourself while communicating with people. If you watch your emotions, do not allow yourself to break down, get annoyed, especially to shout and insult the opponent — this is already a big step in the right direction.

Remember, once you lose your temper, you’re no longer convincing. People listen to rational speakers who are able to defend their position by the power of argumentation, accompanied by clearly controlled emotions.

8 Don’t forget to relax

You can’t always be in suspense and control your every move. All people need a rest and a reboot, after which they can start fulfilling their goals with new strength.

That is why you should allow yourself to relax when you feel that it is necessary. You can go for a massage, go out of town, go hiking, and so on.

After that, go back to completing your tasks, training your willpower.



Learn not only to listen, but also to hear

Few people will argue with the importance of productive communication for a variety of aspects of our lives-from communication in the workplace to building romantic relationships.

To do this, of course, you should learn to clearly formulate your thoughts and ideas. However, many people forget that the ability to speak clearly is only half of communication.

The second, no less important part of it, consists of the ability to hear the arguments and position of your opponent. Below you will find six tips on how to do this best.

1 Be attentive and relaxed

Probably the most important part of effective listening is being attentive. Try to focus on what the other person is saying and be fully present in the present moment.

Do your best to block out distractions, such as noise from the street or from the TV, as well as your thoughts on extraneous topics.

However, it is not necessary to be attentive to such an extent that you freeze and look at the person with an unblinking gaze while he speaks. It can be very unnerving.

Try to relax and make your pose as natural as possible. This will help the other person feel more at ease.

2 Maintain eye contact

To show the person that you are listening carefully, look at him and turn your body in his direction.

Again, eye contact does not mean that you should “drill” a person with your eyes.

Just try not to let your eyes wander to your phone or computer screen. This distracts attention and makes the other person think that you are not interested in what they are talking about.

3 Visualize the words of your opponent

As you listen carefully, let your mind draw a mental picture of what you are being told. These can be literal images or more abstract concepts and ideas.

This picture will help you understand more clearly what is being said, as well as better remember the story of the person.

4 Don’t interrupt

One of the surest ways to degrade the quality of communication is to interrupt the person. Remember a verbal battle in which two people try to shout over each other, trying to convey their point of view. Such a dialogue is rarely productive, and it is difficult for both sides to be heard in it.

So never interrupt the other person. Such behavior is impolite and looks like you don’t care what others say, and you think it’s more important what you want to say yourself.

5 Ask questions

When the person you’re talking to stops talking and shows that their story is over, it’s time for clarifying questions.

With their help, you can better understand what they are telling you, as well as make sure that you correctly assess the position of the opponent on this issue.

Why shouldn’t this be done in the course of the story? Because this way you can easily turn the conversation to a completely different topic and not let the person fully express what he wanted.

6 Be open to other points of view

To really hear someone and give them the opportunity to share their position, you should try to be open-minded and not rush to judge the one who’s speaking.

If he says something that makes you think or raises some concerns, keep it to yourself for the time being. Before you draw any conclusions or prove the other person wrong, listen to their arguments or story in its entirety.

After that, do your best to put yourself in the other person’s shoes and look at the situation from their point of view. This is not easy, and it will have to be worked on.

However, when you learn how to do this, you will see that it has become easier for you to communicate with other people, understand them, and effectively build your communication with them.