Fragrances Of The Royals

It is no secret that fragrances have been in use since the times of the ancient Egyptians, Greeks and by kings and queens ruling throughout Europe. While most of us know the processes and the commonly used ingredients in these mixtures, you might be wondering which fragrances were coveted by members of royalty. Just as our favorite celebrities sport their own scents these days, the ruling class of the old days also had their own special signature scents – many of which have been recreated and are now available for sale in stores around the world.

You cannot talk about fragrances and scents without mentioning one of the most famous rulers of ancient Egypt: Cleopatra. The ultimate symbol for femininity, Cleopatra believed in diligent skincare, beauty regimens and, above all, smelling great while ruling one of the most innovative countries in the world. Out of all the available fragrances during that time, Cleopatra favored rose scents the most. Along with frankincense and spices, these three topped her list of must-have scents.

You may like Flat Irons & African-American Hair.

However, there was a female Egyptian ruler that loved fragrances who predated even Cleopatra herself. Her name was Hatshepsut and she enjoyed the fragrances of incense so much that she actually led expeditions in order to acquire more types of scents. Nefertiti was another Egyptian who kept fragrances as a mainstay in her life. From myrrh, lotus blossoms and sweet essential oils, Nefertiti surrounded herself with nothing but the best.

However, it wasn’t only the female rulers that adored fragrances. The young King Tutankhamen favored the scents of golden sandalwood, vetiver, and Barkhor.

Additionally, the boy king was even embalmed using the preferred fragrances of the time: cassia and myrrh. King Solomon and Emperor Augustus enjoyed using cedar essential oils not only because of its smell but its practical abilities such as keeping moths away from clothing and preventing insects from destroying papyrus manuscripts. The scents of cedar essential oils were everywhere during those times.
Ever wanted to smell like a queen? The ill-fated Marie Antoinette may have met a cruel end during her short life but in happier days, the young queen indulged in the popular fragrances of her day.

The most commonly used scents Marie Antoinette wore included tonka bean, cedar, jasmine, carton tree essential oil, rose petal, Benjamin, sandalwood, musk, lavender, galbanum, vanilla, iris, and ambergris.

But the fascination with fragrances and members of royalty and nobility do not end there. The obsession with regaining the lost scents of the times has caused a number of perfume makers from around the globe to pursue recreating these same perfumes and colognes for the enjoyment of women and men. Some perfume makers tend to offer a high price tag for the purchase of these fragrances, but not merely to make a huge profit. In regards to Marie Antoinette, her favorite scents are now available for sale. “In the Queen’s Wake” perfume currently sells for over $1,000, with the profits going to the restoration of Marie Antoinette’s personal belongings, including her furniture.

Of course, if you do not have $1,000 to spend on perfume, you can easily find other recreated royal scents at much more affordable prices by shopping around on the Internet.

Flat Irons & African-American Hair

As with any hair type, African-American hair can be a challenge if you aren’t sure how to take care of it. When you don’t want to deal with annoying curls, you have the option of straightening. Among the many methods, some do not want to subject their hair to chemicals contained in relaxers or fry their locks by using hot combs.

The great thing about using flat irons is that they are an easy and convenient way of smoothing curly strands of hair to get stick-straight locks – explain GOLIAS.

Of course, because it is a heated styling tool, you’ll have to be diligent about taking your hair care to the next level to ensure that your hair doesn’t get damaged further by the heat. In order to balance flat iron use with your hair’s needs, be sure to include a good quality thermal styling spray to protect your hair from the intense heat. With the right thermal styling products, your flat ironing practices won’t leave your hair dry, brittle and full of split ends. To keep your hair healthy over time, try to limit your use of flat ironing.

There are a variety of flat irons on the market to choose from, all within different price ranges. Many debates about which type of flat iron is better but a good rule of thumb to know is that ceramic flat irons are typically better for the hair than metal, which can be rough on the hair even though the appearance of metal flat irons can appear smooth. While ceramic irons are slightly more expensive, it is worth the money to make sure you aren’t harming your locks. Make sure to choose a flat iron that has adjustable settings so you can control how much heat you use.

You can read also 5 Vitamin Supplements to Take in Your 30s.

In addition to using a thermal styling spray, make sure to use hair oil that is designed for African-American hair in order to condition your locks and prevent breakage that can occur when heat is applied to the hair. There are also great straightening balms that can be used to not only condition your hair but make it manageable with styling after you’re done flat ironing it.

Once you’ve found the right flat iron for your hair care needs, prep your hair. You can flat iron your hair unwashed or after you’ve washed and conditioned it. If you opt to wash your hair first, be sure to do a good deep conditioning and afterward thoroughly dry your tresses.

Never flat iron wet hair – you’ll only fry it. Use a blow dryer with a wide-toothed comb to get your hair as dry as possible. Next, section your hair off. Take each section of hair (1-2 inches wide is fine depending on the length and amount of hair you have), and spritz it with your thermal styling spray or add a light layer of straightening balm or oil.

Now take your flat iron and clamp it onto the hair as close to your scalp as you can without burning yourself. Gently glide the flat iron down your hair until you reach the ends. You may need to go over it one more time. Repeat this process until you’ve straightened all of your hair. Because the flat ironing process puts a lot of heat on your hair as it is, you should avoid putting any more heated styling tools (such as curling irons) on it for at least one or two days.

 Flat Feet Treatment Tips

Flat feet, also known as pes planus and fallen arches, is a condition that affects 20-30% of the general population. Having flat feet can be a pain if you aren’t aware of how to take care of them. Knowing your condition and practicing proper foot care can make all the difference in avoiding uncomfortable foot pain.

Flat feet are defined as a condition where the arch of the foot collapses, causing the entire sole of the foot to come into contact with the ground. In some cases, the arch never fully develops, resulting in flat feet. The easiest way to tell if you have flat feet is to dip your feet in the water and step onto a flat, dry surface. If the footprint has a huge gap on the inner part, you have a regular arch that is lifted off the ground. If your entire footprint is visible with no gap, you have flat feet.

Arches normally develop later on in childhood as part of the normal bone, muscle, tendon and ligament growth, so it is common for infants and younger children to have flat feet. As an adult, it is possible to develop flat feet due to congenital conditions at birth, injury, illness, abnormal walking, and obesity. Even pregnant women can develop flat feet due to the changes in their body, such as increased elasticity in the feet. Flat feet that develop later on in adult life remain flat permanently.

Parents of a child with flat feet have the option of using arch support inserts and heel cups in their child’s shoes as a way to promote proper growth and development of the foot’s longitudinal arch. By wearing these arch supports on a daily basis, the foot will be held in the correct neutral position as the child gets older. In a way, this method helps to “train” the foot to arch properly. It is possible for only one foot to be flat.

In adults, having flat feet can cause problems with the feet, knees, and ankles.  A few ways to tell if your flat feet are causing you pain include lower leg pain or weakness, swelling along the inside of the ankle, constant foot pain, uneven shoe wear, and a collapse of the shoe toward the inside of the flat foot.

Even people with natural arches can develop flat feet, as arches tend to fall over time. Daily wear and tear and stress on the feet can cause the arch to fall prematurely. If you work in an environment that requires you to be on your feet a lot, or if you are a woman who has been wearing high heels for years, it is very likely you can develop fallen arches. Trauma to the foot or ankle, rheumatoid arthritis and diabetes are also factors that can cause arches to fall.

The most popular method for relieving aching, painful, flat feet is through the use of custom-designed arch supports. Your doctor can recommend the appropriate type of arch that will provide your feet with proper support. Ankle braces or walking boots may also be recommended to correct foot problems. Over-the-counter medications can also be used to relieve any pain. Staying off your feet for a long period of time can also help lessen the pain. For extreme cases, surgery may be needed.

How To Stop Spreading Eczema With Meladerm Skincare?

Many people have heard of the word eczema but may not be sure of exactly what it is. For sufferers of the condition however, eczema can mean a great deal of discomfort and upset. Eczema is an itching and inflammation of the skin which is accompanied by thickened and dry skin, specifically in the areas of itching and where you may scratch.

The skin in general is likely to be dry and flaky and possibly sensitive. There will also likely be blisters or lumps in the eczema affected areas. If you are really unlucky then there can also be crusting and weeping of the affected areas of the skin. You obviously don’t want to live life like this, but how can you stop eczema in its tracks?

There is a great solution: meladerm cream!

Who Gets Eczema?

This really is an incredibly common condition, in fact it becoming more and more widespread as the years go past. Why is this? The common consensus amongst those in the know is that there is a connection here to allergen exposure. Allergic to dust mites? You are a prime candidate for having eczema I’m afraid. Get sneeze in the summer?

Again, this is unfortunately likely to make you much more likely to contract eczema so they say. If you work with chemicals then be sure to check the side effects out as this is yet again a potentially contributing factor. In fact there has been a recorded increase of such a huge percentage of the population being eczema sufferers over the past 30 years that the condition is no big mystery nowadays.

How to Control Eczema With Meladerm Skincare?

Ok, so we know what it is. We know why we might get it. But how on earth do we control it? If you speak to any sufferer of the condition then everyone has their own hints and tips to stop the condition from spreading. In fact just a quick internet search will bring you all manner of “interesting” remedies – Meladerm skin lightening cream is one of them!

Before you reach for the eye of toad and wing of bat – stop! Have a chat to your doctor; there are so many different types of topical preparations which can help you. From creams to lotions to really in depth emollients. Listen to what your doctor tells you.

There are also many common sense ways in which to control the condition:

  • Stop putting all of those chemical laden lotions, potions and aftershave balms all over the affected areas.Working too hard and too late? Sometimes we all do but it is no good at all for your skin!
  • Keep a note of anything you have done which you notice has kick started a flare up and stop doing it!
  • Note any diet change which has affected your skin.
  • Take fish oils, zinc and vitamins to help your skin from the inside out.
  • Light therapy can really work well in severe cases.
  • Remember the more you worry, the worse things can get so eat well, sleep well, slather on natural products and chill!

Are There Any Meladerm Side Effects?

Meladerm is a great solution for a eczema. But there are some side effects included. Before you buy this product, read Meladerm reviews and speak to your doctor.

Meladerm cream

Helping Yourself Maintain Proper Cholesterol Levels

Do you know if you have a healthy cholesterol level? Cholesterol is one of the body’s organic chemical substances that are usually perceived as harmful to the health. The truth is that cholesterol is needed to build and maintain the body’s membranes. It also has cell signaling, intracellular transport, and nerve conduction functions so this substance is not inherently bad at all. The problem arises when there is an excess supply of cholesterol in the body. How do you maintain proper and ideal cholesterol level in your body? What are some practical things you can do?

Tips In Maintaining Healthy Cholesterol Level

Before we go on the actual tips in maintaining healthy cholesterol level, we need to know the ideal level first. Cholesterol levels are calculated using milligrams of cholesterol per deciliter of blood or mg/dL in symbols. The desirable cholesterol level for most types for an average individual is 200 mg/dL, borderline high rate is at 200-239 mg/dL, and high cholesterol rate is at 240 mg/dL and above.

Aside from cholesterol level, you also need to watch out your low-density lipoprotein (LDL) or “bad” cholesterol level because this determines your risk of contracting heart diseases. The rate of 70 mg/dL and below is an ideal rate for people who have a very high risk of heart diseases, below 100 mg/dL for persons who are at risk, and 100-129 mg/dL as the near ideal rate.

The ldl measurements of 130-159 mg/dL, 160-189 mg/dL, and 190 mg/dL and above are borderline high, high and very high rates respectively. This indicates one’s propensity to acquire heart diseases. What can you do to make sure that your cholesterol and ldl rates are always at the healthy level? Here are some note-worthy tips: Maintain ideal and healthy body weight at all times.

Obesity is one of the causes of heart diseases all over the world. It is crucial for you to maintain your ideal body weight so you can avoid heart attacks and strokes that may arise from your overweight condition.Get enough daily exercise or physical activities.

Make sure to get at least 30 minutes of moderate physical activity to boost your metabolism and increase your chances of burning calories and fats, thereby decreasing your cholesterol level.Consume less fatty and calorie-filled foods.

It is important for you to realize and take to heart the relevance of eating foods that are not fatty or calorie-filled. Aim to get around 25-30% total calories everyday. Resist urges or temptations to eat delectable but fatty meals and replace them with healthier substitutes.

Minimize your use of salt in preparing, cooking, and making foods and dishes. Salt can help increase cholesterol levels, so make sure to use them in moderation or none at all.

These health tips can surely help you live a low-cholesterol life, so you better take them to heart and practice them always. Just think of all the men and women who have suffered immensely and even died because of different heart diseases and illnesses. Save yourself from having to experience the same faith. Start controlling your cholesterol level now!

The Best Diet of All Is the Non Diet

Dieting has become a past time for people both young and old. The problem is that dieting is simply the practice of changing what you are eating for a short period of time, for the purpose of losing weight. This practice is where many people go wrong. They are looking for a short term fix to a life-long problem of ineffective eating habits.

There are things that individuals can do to avoid dieting and begin taking their weight management issues into their own hands. Using some of the following tips, individuals can be on a non diet for the rest of their lives.

Count Your Calories

Many think that this is an old fashioned way of dieting. Counting calories doesn’t mean starving yourself. It is simply the process of becoming more consciously aware of what you are putting into your mouth. You may be surprised when you learn that you are ingesting quite a lot more than you should be each day. The more aware you are of the caloric content of your food the less likely you are to over indulge.

Add Fruits and Vegetables

Fruits and vegetables are relatively free calories, especially when eaten raw. When you are hungry, fill up on these goodies. Keep them handy when you are traveling or in the office. This will help to encourage you to snack on healthy foods instead of bad ones. Let’s face it, a banana or an apple will do much better for your body than a bag of chips.

Don’t Starve – Eat, Eat, Eat!

One biggest mistake that dieters make is starving themselves. Starvation creates fat stores. It is much better to make your body think that there is plenty of food around. Doing so requires retraining yourself to eat all day long. Now, of course, this doesn’t mean that you are going to eat 26 meals a day. It does however mean that you need to eat about every two hours. You can munch on nuts, seeds, crackers, fruits, and veggies. Doing so helps reduce the amount of body fat that you are storing and will at the same time help you build lean muscle.

Stop Drinking Up All Of Your Calories

Once you start counting your calories you may find that you are drinking up way too many calories a day. This is a common problem that most people are oblivious to. We always look at what we are eating but we never look at what we drink and many drinks are super high in calories. Drinking only water can help to reduce the number of calories you consume each day and can also aid your body in digestion. More importantly, it will help to flush out your entire system.

If you are looking for the best way to control your weight, reduce body fat, and keep the weight off, then look no farther then the non diet. Making real life changes will not only help you look and feel better it will also help improve your quality of life.

Pregnancy – It Does Not Have To Be Painful

We understand, your back hurts, your hands hurt, your face hurts, in fact every part of your body hurts. It does not have to be that way, there are many options. In fact put down that tylenol and read on, because you can improve your quality of life and your pregnancy by seeking out a specialist in solving back pain.

Back Pain and Why You Have It

Backaches can be suffocating, sore and stiff. They can cause an unrelenting amount of pain as you move through your day. Most backaches occur in the lower back and increase as your pregnancy progresses. Your body is loosening, stretching and pulling in every way it can to accommodate the birth. It is moving without any of your say so, and it will continue to do so. That is why your back hurts and will continue to hurt.

Your baby is adding weight to your strained body and your hormones are loosening the area between your pelvis and lower spine. Your back will crack strangely and the ache can become so terrible it may reduce you to tears. Your center of gravity is askew because you’re weighed down and shifted uterus is pushing you forward. Thus, the weight, hormones and more are increasingly causing you more and more pain. Relaxin is the hormone responsible for loosening your ligaments, in preparation for labor.

How to Endure Back Pain During Pregnancy

Back pain can be cured, and it can be done today. A specialist in solving back pain can treat all of your symptoms and enhance your all around well being. The best option to choose is to look for specialist that works with pregnant women.

Reasons Why Your Back Hurts

  • Your uterus is expanding and shifting your center of gravity
  • Your body is literally stretched to the limits.
  • Relaxin, a hormone is causing your body to loosen.

A specialist in solving back pain is typically a chiropractor, in some cases they run a facility designed to enhance the well being of a patient with other methods. Other methods include, massage, yoga, aromatherapy and more. They may also advise you to ensure that you are sitting correctly, because incorrect posture can make it all much worse. When you are sitting try to make sure that you have lower back support, and look for a pillow that is specially made for the lower back. Remember to elevate your feet, using a footrest can help relieve the stress on your lower back.

Other ideas include getting up and walking around, too much time sitting or standing can enhance back pain. Standing too long without the option to sit, can really cause your back to hurt. If you work at a job where you cannot sit, purchase or get something to prop a leg onto.

Also, as you progress further along, talk with your boss or supervisor to see if they can accommodate your medical needs. Never lift heavy loads, and if you have to, do it slowly and with your legs. Your back is already stressed enough, there is no need to add more to it.

Other Ideas That the Specialist Will Give You Include:

  • Try not to gain too much weight. Pregnancy should not be a free for all eating fest.
  • Ensure that you are wearing supportive and comfortable shoes.
  • Sleep on a firmer mattress.Invest in a body pillow.

The chiropractor may also advise that you work on pelvic and abdominal exercises to strengthen the area. As you become more pregnant the chances increase that those abdominal support muscles will actually tear. Try to minimize pressure on your body, have regular massages with a specialist in solving back pain, or have your partner help. The chiropractor can also offer you some great exercises that emphasize low stress working out options. Swimming is also sometimes prescribed for women who have to ensure that they tone and maintain their muscles.

Recap of Ways to Stay Pain Free

  • Pelvic tilt exercises
  • Yoga for pregnancy
  • Swimming
  • Firm Mattress
  • Consult a specialist in solving back pain.

The best options to staying pain free include working with a specialist who can ensure that you are taken care of. Women who consult a specialist in solving back pain enjoy pleasant pregnancies.

Cure Stomach Cramps – 5 Tips to Reduce Your Discomfort

People in a lot of abdominal pain need to find a sure way to cure stomach cramps or else they might not be able to function properly. These pains can be very intense and they can also last for varying lengths of time. Some pains are sharp and stabbing whereas others are dull. Recurring or acute stomach pain can be caused due to a variety of reasons and they can make it very difficult for the sufferer to focus on anything else.

The first step to treating stomach pains is to understand exactly what has caused the problem in the first place. The following tips will help you cure stomach cramps or at least reduce your discomfort by a considerable extent:If the stomach cramps are caused because of constipation then it will go away only if you have a bowel movement without any delay. Over-the-counter laxatives will help solve the problem. You could also use natural laxatives such as prunes, psyllium powder or flax seeds.

Many women suffer from stomach cramps when they menstruate or because they have a problem associated with the reproductive system. These pains generally go away when the sufferer has non-prescription painkillers.

Many stomach pains occur due to digestive problems. People who suffer from lactose intolerance, for instance, are prone to these pains. Other pains are caused due to acidity. There are appropriate medicines to be used for each of these problems. You can also cure stomach cramps caused by indigestion by drinking plain water in order to dilute the acids in your stomachs.

Your stomach will also feel some relief if you hold a heater pad or a hot water bottle to it, making sure that you don’t press down on the affected area. You can also get relief by soaking lying in a tub of warm water.Reduce pressure on your stomach by eating foods that are easy and digest. Applesauce and toast are popular home remedies to cure stomach cramps. Bananas are also very effective at making the stomach feel better.

If you are unable to cure your stomach cramps even after trying one or more of these remedies then you should contact a doctor. Abdominal pains that are very intense and which last for very long are not only very difficult to bear but can also be symptoms of a more serious disease. Conditions such as appendicitis, urinary tract infections and ulcers are normally accompanied by severe stomach pain and cramps. It can also be a symptom of certain cancers. You therefore need to get medical attention without any delay, especially if you are also bleeding or vomiting.

The various remedies to cure stomach cramps will generally give you relief as long as they are not indicative of a serious disease. It is a good idea to keep various OTC painkillers handy so that you can treat this problem as soon as it occurs. You only need to worry about this problem if the episodes occur very frequently and are very hard to bear without any help.

5 Vitamin Supplements to Take in Your 30s

When a person reaches their thirties they are often so busy with everything else going on in their lives that they forget to eat properly. This means the body is not getting the optimum amount of nutrition it requires to stay healthy. Of course you should strive to eat fresh fruits and vegetables, whole grains and lean meats or meat substitutes. But with a busy lifestyle of work and family, sometimes it just isn’t possible to get all the vitamins your body requires in your thirties.

  1. Calcium

Bone health is of vital importance throughout a person’s lifetime. However because they cannot be seen many people ignore keeping bones healthy. Calcium supplements can ensure that your bones stay strong throughout your entire life. Most individuals find it difficult to get enough calcium in their diet from food sources alone. The average adult should be ingesting 1000 milligrams of calcium a day. However the body absorbs calcium better when the calcium is taken during various times throughout the day and it is better absorbed while also eating food.

  1. Vitamin D

The body cannot absorb calcium without also having adequate amounts of vitamin D. Vitamin D causes the body to make the hormone calcitrol, which assists in the absorption of calcium. Our bodies can get enough vitamin D in three different ways, diet, sunshine, or supplements. Individuals in their thirties should ingest six hundred international units of vitamin D a day. Not only does vitamin D assist in calcium absorption, it also increases immunity from diseases and reduces inflammation in the body.

  1. Vitamin C

Human beings are one of the few mammals on earth who cannot create vitamin C in their own bodies. Vitamin C is found in many fruits or vegetables. However it is difficult for most people to get enough vitamin C in their diets each day. Vitamin C assists in the absorption of iron. It also helps the body resist infection. This vitamin promotes eye, vein and cartilage health. Men should have about ninety milligrams a day and women require seventy-five milligrams a day.

  1. Iron

Iron is necessary for the best health of people during their thirties. Without adequate iron humans develop iron deficiency anemia. Most of the bodies iron is in the form of hemoglobin in blood. Hemoglobin transports oxygen to the tissues of the body. Typically those who develop anemia are women of child-bearing age, pregnant women, and athletes. Those who are vegetarians have a greater risk of being iron deficient. Men should have eight milligrams of iron a day while in their thirties. Women need eighteen milligrams a day of iron for optimal health while in their thirties.

  1. Vitamin B

Vitamin B complex is actually a group of several B vitamins in one supplement. Included are biotin, folic acid, thiamine, riboflavin, niacin, and other essential B vitamins. The B complex vitamins assist the nervous system, decrease stress and anxiety symptoms, and keep energy levels normal in the human body. One vitamin B complex tablet will provide vital amounts of each type of B vitamin for optimal health for those in their thirties.

How To Look Slimmer Through Weight Training

If you are like many women, your bone structure is such that your hipbones are significantly larger than your collarbone. If this is the case, you have probably spent most of your life believing that your hips are too big. Dieting and aerobic exercise never seems to help. There`s a reason for this. When most people lose weight, they lose it from the top down. This exaggerates the imbalance. Here`s a moment of truth: Your hips are not too big, but your upper body might be underdeveloped.

Now for the good news: This can be fixed! Consider this. When you want to buy an outfit that will make you look slimmer, you often choose a top or jacket that has shoulder pads. What if you could create your own natural shoulder pads? Weight training makes it possible! Strength-training will not only re-proportion you body, it will prevent osteoporosis, improve your postural alignment and rev up your metabolic rate so that you will be burning more calories throughout the day. Let`s get started!

Read also: How To Get Your First Pull Up

The Lat Pulldown

The Ultimate Upper Body Exercise: If you were to ask any fitness expert which is the one best exercise for the upper body, they would probably agree that it is the lat Pulldown. This exercise works the latissimus dorsi, which are the muscles that run down the side of you back. As such, they create a “V-shaped” torso, which in turn makes your waistline look smaller.

To avoid injury, always pull the bar down in front of your body. For best results, use a wide grip. Inhale to prepare. As you exhale, slowly pull the bar down to your chest. Then, inhale, and slowly extend your arms to the starting position. Perform three sets of 12 repetitions. Since the lat Pulldown uses a few muscle groups, it should be the first exercise performed in your upper body sequence.

The Lateral Raise

Creating Natural Shoulder Pads: The lateral raise is excellent for creating muscular symmetry and definition. It can be performed seated or standing. For core definition, perform this exercise while seated on a stability ball or standing on a balance board. Hold one dumbbell in each hand. Inhale to prepare. As you exhale, raise your arms to shoulder height. Pause for one second, and then slowly return to the starting position. Perform three sets of ten repetitions. Keep your elbows slightly flexed, but avoid bending your wrists.

The Dumbbell Pullover

A Multi-Purpose Exercise:Although the dumbbell pullover works the latissimus dorsi and pectoral, it has some added benefits: This exercise does a great job at toning your upper abdominals.

Lie on a bench and hold a heavier dumbbell with both hands. Start by lining the weight up with the center of your chest. Keeping your arms straight, inhale, and slowly lower the weight over your head, until it is level with the bench. As you exhale, slowly return to the staring position. Perform three sets of 12 repetitions.

Weight training sessions should be performed three times a week. Within a month, people will be asking you if you`ve lost weight!