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biki kal

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There are several foods that are good for your urinary health. They will help you to ensure that your urinary tract is in fine condition.

Water

You need to drink plenty of water because it is good for your urinary and digestive systems. When you drink enough water, it will flash bacteria from the urinary tract. It means you will reduce and prevent possible infections. If you do not like drinking plain water, you can add a little bit of fruit, cucumber slices or a bit of fresh mint.

Berries

Berries are always good for your urinary health. Cranberries, blueberries, rest berries and other berries will improve your urinary tract health. They will also protect your urinary tract against infection by not allowing it to stick to the lining of the urinary tract. That is why your diet should include lots of berries in different forms. You can easily get lots of berries into your diet through smoothies. Fresh or frozen berries are available and you can use both of them.

Yogurt

When you eat yoghurt, it will decrease the risk of urinary tract infections by up to 80%. You can also eat other cultured dairy products that are fermented with good bacteria. You should always choose your yogurt that contains live and active cultures. Yogurt is good for you because it contains good bacteria and active cultures which can help you to prevent certain infections. They are also good for you because they will boost your body's immune system.

Yogurt can be consumed in different forms. For example, yogurt popsicles under an enjoyable and healthy.

Fibre

If you suffer from constipation or if you do not have regular bowel movements, it can touch pressure on the urinary tract and can also block using flow. When that happens, it will allow bacteria to grow. If you consume more fibre that will help you to prevent such a condition. When you consume a diet high in fibre and you drink lots of water, it will more healthy digestion and also regular bowel movements. However, you need to understand that only consuming fibre will not help you unless you drink enough water.

Some of the best sources of fibre are whole-grain breads, bananas, apples and legumes. Include more of these products into your diet and you will be able to keep your digestive and urinary tract healthy.

Vitamins C

Vitamin C will help you to ensure that you do not suffer from any urinary tract infections. It is available in oranges, lemons, strawberries and green leafy vegetables. These food items make you lean more acidic and that prevents bacteria from growing in the system. Vitamins C is also good for your health, your skin and it helps in cut and wound heal, boosts the immune system, keeps infections away, helps your gums in staying healthy besides doing other things. Vitamins C is also good for you because it helps your body to absorb iron form food sources.

It fruits and vegetables that are high in vitamins C. You can easily do so by picking fruits that are brightly coloured.

If you want to keep your urinary tract healthy, you need a very simple supplement which will help you to ensure a healthy urinary tract throughout the year. AZO Cranberry Urinary Tract Health Dietary Supplement contains cranberry and it comes in a softgel form. Just one serving of AZO Cranberry supplement will give you the benefit of one glass of Cranberry juice. It is sugar free. It will help you by flushing the urinary tract and it will help both men and women.

Many people are born with photographic memory. If you want to boost your memory skills and recollections skills there are different ways which will help you to do so. Let's find out how you can create a photographic memory for yourself.

Train for an eidetic memory test

Practice makes perfect and practising for an eidetic memory test will also help you to become better in remembering things. Take an eidetic memory test or a photographic memory test. Such a test will ask you to look at two separate, yet wildly similar images and you will need to visually superimpose them on each other. There are different such tests are available and you can choose something according to your preference. It can also get a real, specialised certified test for yourself.

Consume more omega-3s

Consuming more omega-3 fatty acids will help you to improve your memory and will probably make it photographic. The oils in fatty fish like salmon or sardines are good for your brain. Omega-3 fatty acids reduce inflammation and blood pressure besides helping your brain cells. According to a study done by Harvard Medical School, omega-3 fatty acids can reverse the decline of memory. There are other fishes and sources available which can help you to get more omega-3 fatty acids.

Slow down and repeat

To create a photographic memory, you will need to practice more. When you read through something which you need to recollect in future, it is tempting to mentally wolf the material down as fast as you can. Don't do that. According to research done in UCLA, if you want to memorise something, it is always better to break up the knowledge over several days and also to repeatedly go over the material. So, red slow and repeat and repeat and repeat. Repeat as much is you can to remember things better. For example, if you're learning a new language, instead of trying to learn more in more words in a week, it'll be better to pick 10 words and repeat them over and over again during the week and you will remember them better.

Cardio

Cardio can help you to improve your memory and make it photographic. Running will definitely help you to improve your memory. According to a study in Current Biology, if you learn something new and then exercise within four hours your hippocampus will experience more activity. Hippocampus is the part of your brain that is responsible for remembering things. While exercising, you need to exercise at least at an intensity of 80%. So, next time you need to remember something better, learn it and then immediately go for a run or do some other cardio exercises and you will remember that better.

Coffee can help you

Do not forget your morning coffee. Scientific research found that 2 cups of coffee per day can boost your short-term memory function. That is why, you should never skip your morning coffee. There are many other health benefits of coffee. That is why probably it is a better idea not to skip your coffee and gulp down at least 2 cups during the day.

Heavy protein diet

A happy protein diet can help you to remember better and create a photographic memory. Protein is not only good for people who want to build muscle and lose fat and weight, it can also help you to boost your memory functions because it contains the amino acids tyrosine and phenylalanine.

References

1. Zox Pro Training – Photographic Memory – Super Genius Brain Power
2. Photographic memory
3. Photographic Memory

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Prostrate is a gland in the male body which is essential for fertility but not for elections. With age, prostrate tends to enlarge. Let's find out what you can do to ensure a better healthy prostrate.

Eat a balanced diet

To ensure that you have a healthy prostrate, you will need to maintain a balanced diet. You will need to include more green, leafy vegetables in the diet because they contain important vitamins and antioxidants which are good for your prostate. For example, lettuce, spinach, kale and broccoli are good for your prostate and that is why they need a place in your diet.

Also include fruits in your diet because they will provide you with vitamins, minerals, fibre, antioxidants and phytochemicals. You can choose fruits and vegetables from different colour categories like green, yellow, orange, red, purple and white and that will help you to get a good variety of prostate healthy phytochemicals.

Sun is good for you

Do not hide from the sun because little Sun exposure is good for you. If you're not getting enough Sun exposure, it can actually increase your risk of getting prostate cancer. You get lots of vitamin D from the sun and that can help you to stay away from prostate cancer. This vitamin is also good for your heart health and kidneys and pancreas.

Reduce red meat and dairy

Even though the research on this topic is not crystal clear, different studies indicate that when you eat more red meat or dairy products, it is not good for your prostrate. In the same way, you should not eat too much processed meat like bologna, salami, sausages, bacon and hot dogs.

If you are consuming too much calcium that can also negatively impact the prostrate. You need adequate calcium for bone health but consuming too much calcium may not be good for you. It is better to limit your milk and dairy intake to 2 servings or less per day.

Drink green tea

Drinking green tea will provide you with lots of antioxidants known as catechin polyphenols. They have a big role in prostate health. You can drink 3 to 4 cups of green tea every day and that will ensure overall better health besides helping your prostrate.

Maintain a healthy weight

Maintaining a healthy weight is not only good for your overall health, but it is also good for your prostate. Achieve a healthy weight and try to maintain it. If necessary, you will need to lose weight if you are overweight. However, try to lose only 1-2 pounds of weight per week. Healthy weight loss is more important than faster weight loss. Healthy meals can help you to manage your weight and such healthy meals should contain vegetables, fruits, whole grains, beans and only one third of animal protein like meat and poultry.

Exercise regularly

Exercising regularly will not only help you to create a better health but it will also help you to stay away from different problems. If you exercise regularly, it will also help you to ensure better health for your prostate. Daily exercise and physical activity are very important for prostrate health. When you exercise regularly, it will release tension, decrease stress, keep hormone levels healthy and will also improve immune function.

References

1. Vital Flow
2. Prostate Problems
3. Prostate Problems

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Vertigo

Vertigo is a feeling dizziness and such dizziness may happen without any accompanying movement. Your senses tell your brain that your body is off balance and then you feel dizziness. It is generally a symptom of an underlying condition and it can result from different things.

Epley maneuver

Epley maneuver is also known as Canalith¯ repositioning manoeuvre. It is a strategy that many people use when they experience vertigo. It is an effective method that can help you to get over vertigo problem.

To perform that, you need to follow a simple step-by-step procedure-

  1. Set upright on a flat surface and take a pillow behind you. Your legs should be outstretched.
  2. Now turn your head 45° to the right
  3. While your head is still tilted, you need to quickly recline with your head on the pillow. Maintain this position for 30 seconds.
  4. Now, slowly turn your head to the left without lifting your neck. This will be a full 90° turn.
  5. Now engage your whole body and turn it to the left. Now you are completely on your left side.
  6. Slowly return to the original position and look forward and set straight up.

If you find it difficult to perform the procedure yourself, you can get someone to assist you. Repeat this three times in a row. This remember that, you may feel dizzy during each movement.

Yoga and tai chi

Yoga and tai chi both can help you to get over vertigo by managing your stress. Yoga and tai chi will both reduce stress and will increase flexibility and balance. It is necessary to train your brain to compensate for the cause of your vertigo. These are the exercises which you will be able to do at your home. There are many simple yoga poses like Child's Pose and Corpse Pose that will help you to fight the feelings of dizziness. While performing such movements, be careful because sudden movements may make the symptoms stronger.

Vitamin D

If you think that vertigo is resulting from some deficiencies in your diet such as vitamin D, you may be right. If you're not getting enough vitamin D, it can worsen symptom in case of people who suffer from BPPV. BPPV is the most common cause of vertigo. You can take vitamin D supplements, a glass of fortified milk, orange juice, canned Tuna, and eggs yolks to get the necessary vitamin D. It is important to get yourself tested to find out if you have vitamin D deficiency.

Semont-Toupet maneuver

Semont-Toupet maneuver is another set of exercises that will help you to get rid of vertigo. These movements are effective and you can do them right at your home. To perform this, you need to follow a simple procedure-

  1. Sit upright on a flat surface and keep a pillow behind you. Your legs should be outstretched.
  2. Lie down, turn to your right and look to your left side. Look upward.
  3. Now, quickly setup and turn to your left side while keeping your head facing to your left. Once this is done you will be looking down toward the ground.
  4. Slowly return to your original position. Look forward and set straight up

References

1. Vertigo And Dizziness Program
2. Vertigo and Associated Symptoms
3. Vertigo

Vegan diet is becoming increasingly popular because of its health benefits and ethics regarding animal treatment. But if you're trying to build muscle, you may be confused whether you will be able to build muscle with a vegan diet or not. Let's find out.

Vegan diet for building more muscle

People tried to build more and more muscle because that make them look good and feel good. Nutrition has a big role to play in the process of muscle development. If you want to build muscle, you need to consume more protein. You will need around 0.7-1.0 g of protein per pound of bodyweight per day. You will need a calorie surplus of 10 to 20% for gaining muscle mass.

In case of traditional bodybuilding diets, it includes a lot of animal source foods because they offer high protein and calorie content. But if you're a vegan, you need to follow a vegan bodybuilding diet for building muscle. A vegan diet for building muscle will not include the animal products. Such a diet will also be higher in protein than traditional vegan diets.

This is a big challenge for people who want to build muscle but follow a vegan diet. Bodybuilders who follow a vegan diet find it difficult. The plant-based proteins tend to be of lower quality than the animal-based proteins. And such protein quality can affect muscle gain. So, you need to plan everything carefully to ensure that you are getting good enough amount of protein, calories and other micronutrients through your vegan diet even though a vegan diet may lack them.

The vegan diet for bodybuilding and muscle growth may also change during different stages of your life. The diet for a bodybuilder will be different when they are undergoing contest preparation and when they are in their off-season.

Implementing the vegan diet for muscle gain

Even though it may seem that using a vegan diet for muscle gain is very simple, it is not so. You will need more careful planning to ensure that you are getting the necessary protein, calories and other nutrients from your diet. There are several staple foods that you need to base your vegan diet for muscle building.

It is always better to plan out 5 to 7 days of meals beforehand so that you can ensure you have all the important ingredients. Vegan recipes need several items and so you may need more planning than following a traditional diet for muscle building.

High-protein plant foods

You will need to include different types of high-protein plant in your diet. You will need enough protein from your diet to achieve your muscle building goals. Many vegan protein sources usually do not contain all the essential amino acids. They may also not contain high amounts of protein. You may also need to eat a wider variety of such foods to get the necessary protein.

You will need to include tofu, legumes, and quinoa, in your diet because they are high-protein vegan foods. There are a vegan protein powders available which will help you to meet your protein needs. They are good for you because they are the concentrated sources of protein which will keep supplying protein throughout the day.

For building muscle, you'll also need to eat enough fat so that you can get the necessary calories for promoting muscle gain. Along with that also drink lots of fluids in the form of water to ensure that you are well hydrated.

References

1. Vegan Muscle Diet
2. Vegan diets: practical advice for athletes and exercisers
3. Vegetarian and vegan eating

HGH can offer you many benefits. It can promote lean muscle building and fat burning and it will also make you look younger. HGH is known as the youth hormone and it can make you look better and younger. Let's find out how you can boost HGH naturally.

Increase intensity of your workouts

Exercise is one of the most effective ways to significantly raise your HGH levels. High-intensity exercises can improve your metabolic health and lactic acid content which will help in increasing HGH levels in the body. Interval training like HIIT, weight training, repeated sprints, circuit training and such other trainings can help you to increase your HGH levels and also maximise fat loss. Exercise will also help you to optimise your hormonal function in general.

Sleep more

Yes, sleeping more can help you to increase human growth hormone levels in your body. It is released during your sleep. The production level depends on your body's internal clock or circadian rhythm. If you're suffering from poor sleep, it can reduce the level of HGH in your body. That is why you need an adequate amount of deep sleep if you want to boost this hormone levels.

To ensure that you are getting deep sleep for the adequate amount of time, you can try a few strategies. You need to avoid blue light exposure before bedtime, read a book in the evening, and do not consume caffeine late in the day. You should also ensure that your bedroom is at a comfortable temperature. If you are having good quality sleep and if you're sleeping for 7 to 10 hours, it will boost your HGH levels.

Intermittent fasting will also help you

Intermittent fasting can boost HGH levels. It is a dietary approach that limits eating too short time periods. There are different ways of doing it. You can set an 8 hour eating window with a 16 hour fast. Another way of doing intermittent fasting is to restrict two days of eating only 500 to 600 calories in a week.

Whatever way you choose, intermittent fasting can optimise HGH levels in your body. It will help you to reduce your body fat and that will positively impact HGH production. Intermittent fasting will also keep your insulin levels low for most of the day. It happens because insulin is released when you eat. Low insulin levels can boost natural growth hormone production.

Reduce sugar consumption

By reducing sugar consumption, you can increase HGH production. An increase in insulin can reduce HGH production and insulin spike happens when you consume sugar. Refine carbs and sugar can increase insulin levels the most and that is why you need to reduce them. By reducing refine carbs and sugar, you'll be able to reduce insulin spike and that will boost HGH production. When you reduce sugar consumption that will also help you to lose weight and extra fat present in your body.

You need a healthy and balanced diet to ensure that you are not consuming refine carbs and extra sugar. Your diet has a very profound effect on your health, hormones and body composition.

Workout recovery nutrition

Workout recovery nutrition like exercise supplements can optimise performance and boost your HGH levels. Protein shakes can help in increasing the hormone levels around workouts. He can consume such protein shakes before, during or immediately after a workout to increase HGH levels in your body.

References

1. Toned In Ten
2. Physiology, Growth Hormone
3. Growth hormone

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If you want to become smarter than you are, there are some things which you can do. Your smartness and your IQ is not set in stone and it is always possible to improve them. There are a few ways which can help you to become smarter.

Exercise regularly

You probably already know that exercising regularly is very beneficial for your physical health. But it is also good for your mental health and it can help you to improve your brain function. Light exercise promote activity in the hippocampus which is associated with memory. Another scientific study found that exercise can increase the volume of the hippocampus. Aerobic activities can promote the growth of new runs which can boost brain structure and function. If you want to get the benefit from exercise, you will have two do it regularly. Even walking, yoga, hiking and bodyweight workouts will help your brain and will make you smarter.

Get enough sleep

If you want to become smarter, it is necessary to get enough sleep. Sleep is necessary for supporting optimal cognitive function. During your sleep the brain consolidates memories you created throughout the day and it also enhances your brain's ability to learn new information once you wake up. Even mild sleep deprived nation can negatively influence your working memory.

Meditate

If you want to become smarter and improve your brain function, meditation is a very effective and powerful way to do it. Different scientific studies found that meditation can actually help your brain and improve its function. A scientific study done in 2010 found that meditation is associated with better executive functioning and working memory. Such differences were noticed just after four days of meditation. Another recent study found similar results and they found that that tension, recognition ability and working memory of the participants increased after eight weeks. At the same time anxiety and mood also improve for those participants.

Meditation can offer you many cognitive benefits and that is why it should be a part of your daily life.

Green tea

Green tea can help you to become smarter because it supports your brain function. Green tea contains caffeine and another chemical known as epigallocatechin gallate (EGCG). According to scientific studies done EGCG may help in growth of the axons and dendrites in neurons. These are necessary as they help new runs to communicate and complete cognitive tasks. Green tea can increase your attention and working memory. That is why you need 3 to 4 cups of green tea every day to improve your memory and also to boost your general health.

Play an instrument

Playing an instrument can also help you to become smarter. It is not only a fun thing to do, but it can also boost your intelligence. Playing an instrument include several skills like auditory perception, physical coordination, memory and pattern recognition and all of them can challenge your sensory and cognitive abilities. That is why learning and playing a musical instrument can boost your cognitive and neural functioning.

If you are new and you are learning an instrument, that will also help you to boost your mental facilities. If you are an experienced musician, you can still challenge yourself by learning new songs and genres.

References

1. Roadmap To Genius – Improve Intelligence & IQ
2. Testing intelligence
3. What is IQ ” and how much does it matter?

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Breast augmentation is also known as augmentation mammoplasty. This is a surgery that is done to increase breast size. In such surgeries breast implants are listed under breast tissue or chest muscles. Many women go for it because they feel it is a way to feel more confident. Some women may go for breast augmentation to rebuild their breast for various conditions. Before you go for breast augmentation, you need to understand a few things clearly.

Let's find out more about the surgery, possible risks, complications and other things.

The reason

Why is breast augmentation done? It is generally done to enhance the appearance in case of women who think they have too small breasts. It is also done to adjust for a reduction in the size of the breast after pregnancy. Sometimes it can also be done for correcting uneven breasts that happen because of different conditions.

Risks

There are several risks involved in breast segmentation. Such risks include-

  • Scar tissue that distorts the shape of the breast implant (capsular contracture)
  • Breast pain
  • Infection
  • Changes in nipple and breast sensation
  • Implant leakage or rupture

If any of such problems occur, there may be more surgeries necessary either to remove or replace the implants.

Preparation

The ferry actually go for breast augmentation surgery, you need to prepare yourself. First, you need to consult with a plastic surgeon about your preferences for size, appearance and feel of your breasts. There are different implants available that comes in different textures and shapes. You need to understand everything before you go for a particular surgery.

Consider the following before you go for a surgery

Before you go for surgery, it is very important for you to know and understand a few things.

Breast implants will not prevent your breast from sagging. For correction of sagging, you may need a different surgery or a breast lift in addition to breast augmentation. Breast implants may not last a lifetime. The average lifespan of an implant is 10 years. Sometimes there may be implant rapture. During this time your breasts will continue to age. Your breasts may also look different depending on your weight gain or weight loss as you age.

If you have implants, mammograms may be more complicated if you have to get one done. You may also need additional, specialised mammograms in addition to routine mammograms if you have implants. When you have breast implants, they can hamper breast feeding. Some women can successfully breastfeed after breast augmentation but some others may not be able to do so.

Insurance does not cover breast implants. Unless it is a medical necessary, insurance does not cover breast implants. Since such surgeries, after-care and future imaging tests can be expensive, you should be prepared for such expenses.

You may also need some additional surgeries after breast implant removal. If in future you need to remove the implants for any reason, you may also need some additional surgeries and corrective surgeries to help restore your breasts' appearance.

Breast augmentation can be done in hospital or in a surgical centre. It is very important to know everything before you go for the surgery because it is costly and it can be dangerous for you at present and in the future.

References

1. Natural Breast Enlargement – Boost Your Bust
2. Breast augmentation surgery
3. Breast augmentation

Is it possible?

If you do not have time for long, gruelling gym sessions but at the same time you want to create a great looking body, you don't have to worry about it because it is possible. Pumping iron at the gym is not the only way to get you the ripped, lean body that attract everyone's gaze. Bodyweight exercises are becoming more and more popular and they are considered more effective than weight training in creating a ripped and lean body.

Bodyweight training is more effective

Bodyweight training means you use your own bodyweight as the only form of resistance in a workout. Here, you do not use free weights or gym machines. Bodyweight training is simply more efficient. You do not need any weights and it is easier for you to move from one exercise to the next. You don't have to go to a gym and you don't have to spend lots of time, which means even people who have less time in hand can also do it.

Bodyweight training is good for you because it can help you in two ways. It will give you the same benefits as that of cardio while you can still level of strength and muscle at the same time. It means you do not have perform strength training and cardio separately on separate days.

Bodyweight training will also challenge you a lot. You do not have to lift excessive weights to challenge yourself here. Bodyweight training works on all the muscles in your body and it can easily help you to improve your fitness level within a short time. It is very much adjustable and adaptable any can make it work as you like.

Some of the most common and effective bodyweight exercises include push-ups, burpees, squats, planks, pull-ups, split jumps and others.

The main goal of bodyweight training is to build strength and muscle to achieve progressive overload. It means you will get better and stronger over time.

Benefits

Bodyweight training will offer you many benefits and it is possible to get ripped and lean whenever you want to.

Bodyweight training can be done anywhere you want you can train outside or train indoors depending on your preference and the weather. Training outdoors can be some and all you need is a pull up bar and you're good to go. You can perform at in parks and schools and in different areas of your city. Even when you are travelling, it is possible to use bodyweight training because you do not have to carry any equipment with you.

Bodyweight training will build your core and coordination. To perform most of the bodyweight exercises well, you will need a strong core. One arm pull-ups, one push-ups and front leavers will make your core feel and look incredible. There are different exercises that focus on your core and that's why your core becomes stronger than before. In most of the bodyweight exercises, you need good coordination and so after practising for a few weeks, your coordination will start to improve.

Bodyweight training will also make you look better. It will make you lean and ripped. It will reduce the body fat percentage and so you'll not have flabs hanging around different parts of your body. It is also less stressful on your body and mind.

References

1. Ripped With Bodyweight
2. Strengthening the Gluteus Medius Using Various Bodyweight and Resistance Exercises
3. Exercise Examples and Videos

If you are a woman and you want to build lean muscle, this is a very good choice because it will make you look spectacular.

You will need to element-, exercise and diet, but you will need to know a few things if you want to get more lean muscle.

About exercise

Go for compound strength exercises

Strength training is a big factor in gaining muscle mass. However, it is very important for you to know which training exercises to lose was not every move is created equal. You need to go for compound exercises because they will help you by burning more calories. Full body workouts are the best for maximum muscle. It is important to use more body parts because then only more hypertrophy will occur.

You should focus on working the largest muscle groups in your body which are your glutes, quads and hamstrings. There are specific exercises that will target these important muscles like squats, lunges, deadlifts, cleans, bar piece, polymetric moves like jump squats and box jumps. It is also important to lift heavy. If you are doing 8 to 10 reps of any movement comfortably, you can increase the weight. If you're using bodyweight, you will need to increase the number of reps.

Also increase your rep speed while performing different movements because that will put more stress on your body and will help you to build more muscle. However, do not increase the number and speed of reps by sacrificing forms. It is very important to maintain strict forms while exercising.

Go for low impact, light cardio

Cardio is necessary to get your blood flowing so that your muscles can receive more oxygen because that will promote muscle growth. However, you do not need lots of cardio for it. Simplistic to strength training three times a week and one day of light, low impact cardio.

Diet

Keep a close look on what and when you eat

If you want to get more lean muscle and look better, you will need to take a close look on what and when you are eating. Muscles need the right amount of nutrients for growth. You will need protein, carbs and fat. Keeping a food diary will definitely help you because you will know what you are eating instead of guessing.

Your focus should be on protein. Complete proteins are important for you and they will come from any lean animal source, eggs, dairy, fish and protein powders. If you're a vegetarian, you can always choose qui Novar, buckwheat or soya beans along with nuts and whole protein.

You'll also need lots of water to build the right muscles. You will need to drink half of your body weight in ounces of water daily that is necessary to keep your muscles full and saturated.

You also need to eat more carbohydrates at breakfast and immediately after your workout because that can help in maximising muscle recovery. It is always better to have a liquid carbohydrate and protein drink because that will help you to replenish glycogen stores after your workout.

Sleep

Sleep is also important for you when you're trying to build lean muscles. If you want a better body, you will need better sleep. After a workout your muscles use the nutrients and water and it will start working to build and grow your muscles when you are sleeping.

References

1. Lean Building
2. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training
3. Weight and muscle gain