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biki kal

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How to get rid of eczema

May 17, 2019

1601

The following tips will help you to get rid of eczema.

Coconut oil

If you are not allergic or intolerant to coconut, it is great for eczema treatment and can help you to get relief. Use a thin-layer of coconut oil on the affected areas and that will cool eczema itching and pain. If you're sensitive to coconut oil, instead of it, you can use some hypoallergenic lotion bars which also work well. Coconut oil can be used as a natural moisturizer. It also has antibacterial abilities and that is why it can reduce staph bacteria on the skin and thereby prevent infection. You should always choose a virgin or cold pressed coconut oil because they do not contain any chemicals. A randomized clinical trial found that virgin coconut oil can improve the symptoms of eczema after 8 weeks of use.

Aloe Vera gel

Aloe Vera gel is extracted from the leaves of the aloe plant. It is very beneficial for your skin. People have been using it for centuries to a wide range of ailments. It can also help you to soothe eczema. Aloe Vera gel has antibacterial, antimicrobial, immune system boosting, wound healing properties and that is why it can openly prevent skin infections, but it can also help in healing. It will prevent infection from the dry and cracked skin resulting from eczema and it will also promote healing of your broken skin.

You can buy aloe Vera gel in health stores, general stores and even online. You can also get an aloe Vera planned and use the gel directly from its leaves.

Apple cider vinegar

Apple cider vinegar is a well-known home remedy which is used for different types of conditions including skin problems. It can help you to get relief from eczema. However, you should be careful while using it because the vinegar's acids can damage soft tissues. It is useful because it can balance the skeins acidity levels as it is highly acidic. People who suffer from eczema may suffer from weakening of the skin's defenses. If you apply dilutive Apple cider vinegar, it will balance the skin's acidity levels.

Apple cider vinegar will also help you to fight bacteria and it can prevent broken skin from becoming infected. You can use it in wet wraps or baths and it is generally available in the supermarkets and health stores.

Baths

Bathing is an important part of eczema treatment. If you are suffering from eczema problem, you need some extra moisture for your skin as the outer layer of your skin is not functioning as it should. However, be careful while bathing as it can dry out the skin and make eczema worse if you are using too hot or cold water, using the wrong soap or not moisturizing after a bath. You can bath or shower at least once a day by using lukewarm water and use gentle cleansers instead of soaps. Limit berthing to 10 to 15 minutes and avoid scrubbing the skin.

Once you take a bath, moisturizer within three minutes of getting out. Pat dry your skin with a towel and then apply an oil-based moisturizer even before the skin is fully dried. After washing and drying your hands, you need to apply moisturizer to help prevent eczema flares.

References

1. Eczema Vanished
2.Eczema (Atopic Dermatitis)
3.Eczema: Overview

Your tongue can tell you about your health

May 17, 2019

1476

If you stick out your tongue and look in the mirror, your tongue can tell you a lot about your health. Let's find out what you can know from the condition of your tongue.

Tongue has a white coating or white spots

If you have a white tongue or white spots on your tongue, it could be an indication of

Oral trash: a yeast infection inside the mouth. It appears as white patches which may look very similar to cottage cheese. It is mostly seen in case of infants and elderly and in case of people with weak immune system. People who suffer from diabetes and those people who take in health steroids for asthma or lung disease may also have this problem.

Leukoplakia: this is a condition where the cells and outgrow excessively and they result in white patches on the tongue and inside the mouth. If your car is irritated because of some reason, this condition may develop. It is often seen in case of people who use tobacco products.

Orrell lichen planus: in this condition you will see a network of raised white lines on your tongue which may look similar to lace. This condition generally resolves on its own.

Your tongue is red

A red tongue may be a sign of:

Vitamin deficiency: if you suffer from folic acid and vitamin B12 deficiencies, your tongue may have a reddish appearance.

Geographic tongue: this condition can result in a map like pattern of reddish spots which are seen on the surface of the tongue. The patches seen here may have a white border around them. The location of these patches on the tongue may change over time. It is generally harmless.

Scarlet fever: this is an infection which may result in a strawberry like appearance of your tongue. The tongue will become red and bumpy. If you have high fever and a red tongue, it is important to see your doctor immediately. Antibiotics are needed for treating scarlet fever.

Kawasaki disease: if you suffer from this particular condition, you may also have a strawberry like appearance of your tongue. It is generally seen in children under the age of five and is accompanied by high fever. This is a serious condition and it needs immediate medical evaluation and treatment.

Your tongue is black and hairy

The papillae on your tongue grow throughout your lifetime. In some cases, in some people they can become excessively long. If that happens they are more likely to harbour bacteria. When the bacteria grow they may look dark or black. Along with that overgrown papillae may look like hairs on your tongue. This is not a very common condition and it is also not very serious. This is generally seen if you do not practice good oral hygiene and so by practicing good oral hygiene, you'll be able to get rid of this problem.

Your tongue is sore or bumpy

If you have some painful bumps on your tongue, it can be because of:

Trauma: if you bite your tongue or scald it by eating something very hot, it can result in a sore tongue, until it heals. If you grind or clients your teeth, that can also irritate the sides of your tongue and may result in pain.

Smoking: smoking can irritate your tongue and that can result in soreness.

References

1. Healthy Tongue Secrets Revealed
2.How does our sense of taste work?
3.Tongue

Resistance exercise for beginners

May 17, 2019

1368

If you are new to resistance exercise, you need to know a few things before you start your resistance exercise training program. It is one of the popular and effective training programs which can help you to completely transform your body and become fit and healthy.

Choose the right exercises

Some of the resistance exercises are way better than others. If you want to build muscle, there are some exercises which you should perform. It is always better for you to choose moves that are multi-joint in nature. So, if an exercise has movement that happens at two or more joints, it is always better in comparison to exercises that involve single joint. If more muscles are involved because more number of joints are involved, you'll be able to move more weight and as a result of that produce a greater stimulus. Such multi-joint exercises will be more challenging than single joint movements and so they are better for building muscle. That is why bench press, that involves shoulders and elbow joints, is better than dumbbell fly and squat that involves ankles, knees and hips is better than leg extension.

Choose the proper weight

If you are a beginner, it is important to choose the proper weight. A proper weight means it is neither too much for you and nor too less. A weight is good for you if that allow you to just reach your target rep with good form. If you have to achieve the weight up or otherwise through your back into it, it is too much for you. Too much weight will increase the risk of injury. The target rep range of 8 to 12 reps is a scientifically identified ideal range which will help you to build muscle to the fullest extent possible. Such if you have chosen the right weight, and doing it with good form, within that target rep range, you will approach muscle failure while performing the exercise. The rep range will help you to build lots of strength along with muscle.

Until you get a better feel of the movement patterns, it is always advisable to start with light weight at least for the first couple of weeks. Once you can train in the more moderate rep ranges, you'll be able to start using heavier weights. As you progress, you can rip adding more and more weight while releasing the target rep range.

Do multiple sets

If you want to get the maximum benefit from resistance exercise and build more muscle and strength, you will need to do multiple sets of an exercise. After warmup, you will need to go for multiple sets of the same exercise before you move to another exercise. If you want to take your training to higher levels, you will lead to warmup first and then do multiple sets of one exercise. 3 to 4 sets of one exercise should be good enough for you as so many sets will allow you to fine tune the amount of weight you are using.

Control the motion

While performing resistance exercise, it is very important to ensure that you are controlling the motion while performing those exercises. Regardless of whether you are using a light or heavy weight, you will need to control the motion. Inhale and hold your breath as you lift the weight in a strong and forceful manner and exhale only over the top portion of the movement.

References

1. Free Exercise Resistance Loop Bands
2.Resistance training � health benefits
3.Resistance training is medicine: effects of strength training on health

Symptoms of Chronic fatigue syndrome

May 16, 2019

1421

Chronic fatigue syndrome (CFS) is a complex and long-term illness that can result in a wide range of symptoms in your body because it affects different types of systems present in the body. The symptoms may show up differently for each person suffering from this condition. This condition is also called as myalgic encephalomyelitis (ME).Many people generally focus on medical treatment to alleviate symptoms but they can also learn a new approach to daily living which can reduce the impact of the condition.

Symptoms

CFS is a complex problem and it can impact a wide range of systems and function. That is why generally different types of symptoms of seen in different patients. Many of these symptoms may appear similar to other problems and as a result of that making a thorough diagnosis may be difficult, but such a diagnosis becomes more important to fight the problem effectively.

Core symptoms

The core symptoms of CFS are very important in the diagnosis. It may change slightly from person to person. There are three main core symptoms seen in case of this problem.

Fatigue

Fatigue is an extreme lack of energy. One you are suffering from fatigue, you will not be able to perform activities that were once routine without feeling extremely fatigued. If you are suffering from CFS, your fatigue may last six months or longer. You may not be able to shake this fatigue. Sleep or rest will not replenish your energy; rather in some individuals it can make symptoms worse. The fatigue can be so severe that it interferes with daily function.

Post exertional malaise

Post-exertional malaise (PEM) is another core symptom of CFS. This happens as a deterioration of symptoms after physical or mental exertion. If you are suffering from PEM and you engage in lots of physical and mental activities, you're likely to experience worsening symptoms over the next few hours or days. During this time, you will feel intense exhaustion.

If you suffer from this problem, you will feel as if your internal battery is completely and immediately drained. If you still push yourself too far, it can harm your body. If you are suffering from CFS, it is very important that you do not push yourself too hard and ensure that you get rest periods throughout the day to avoid overexertion.

Sleep disorders

People who suffer from CFS also experience different types of sleep disorders such as refreshing sleep. When this happens, you will wake up tired even after a long night of rest.

Anyone suffering from CFS may suffer from different types of sleep disorders which can potentially lead to sleep but will not replenish energy. Such sleep disorders may include-

insomnia, which is trouble falling and staying asleep
hypersomnia, which is excessive sleep
sleep apnea, in which a person stops breathing as they sleep
light sleep, a disorder that means an individual never enters the deeper stages of sleep
fragmented sleep, consisting of frequently waking up and falling back asleep
phase shifting, in which a person may not be able to fall asleep until sunrise
involuntary spasms in the legs or arms
restless legs
nightmares with vivid dreams that disrupt sleep
night sweats

References

1. Chronic Fatigue Syndrome Solution & Free 3 Months Coaching
2.Chronic fatigue syndrome
3.Chronic fatigue syndrome: aetiology, diagnosis and treatment

Foods for creating bigger breasts

May 16, 2019

1331

The size of your breasts depends on several factors such as genetics, mass, age and hormones and your diet. Diet is one of the most important factors which will play a bigger role than you think. If you and increase your breast size naturally, then you will need to consume the following foods.

Monounsaturated fats

The breasts are comprised of epithelial and fat tissue and if you want to stimulate more fat cell production, you will need to ensure that you are eating healthy fats. Monounsaturated fats will keep your metabolism burning on high while increasing breast tissue growth. You'll need to include more olive oil, coconut oil, avocado, eggs and cold water fish in your diet to get the benefit.

Milk

Consuming milk will also help you to increase the size. It will contribute to the growth of breast tissues. Cow's milk contains estrogen, progesterone and prolactin, which are necessary for producing milk in women and they help you by enhancing your breast size.

Green leafy vegetables

If you want bigger breasts, you will need to include more green leafy vegetables in your daily diet. There are also good for you as they provide good amount of iron and calcium. They do not contain phytoestrogens but they can tone developed breasts. Green leafy vegetables are also good for you because they prevent the male testosterone production in women. This action balance of hormones in a women's body and at the same time allows natural estrogen level to control the functioning of the body.

Seeds

You need to eat different types of seed varieties if you want to increase your breast size. They contain lignan which is a phytoestrogen that mimics estrogen in the body. Include fennel seeds, flaxseeds, sesame seeds and sunflower seeds in your everyday diet. They are important because they have the highest lignan counts in the seeds. Lignans can also help you by reducing risk of cardiovascular disease.

Soy

Soy contains phytoestrogens which are the hormone responsible for breast growth. It also contains isoflavones, which is capable of fighting against the free radicals and cancer cells which may result in breast problems. Legumes and soya beans can help you to increase breast tissues.

Nuts

There are different types of nuts that contain healthy fats and proteins and isoflavones. They are very similar to estrogen. Some of the best nut sources of this type of estrogen like compounds are almonds, chestnuts, peanuts and pistachios.

Vegetables

Vegetables not only good for your health, but they are also helpful in breast development. Kale, broccoli, Brussels sprouts, cabbage and cauliflower are important for you when you're trying to increase the size of your breasts because they all contain liganans. As mentioned earlier, lignans other compound found in seeds which can help you to increase the size of your breasts. As described, green leafy vegetables can inhibit testosterone production, which is the culprit behind smaller breasts. They also contain high antioxidant and vitamins, which will promote radiant skin by promoting growth of healthy tissue and will help you by protecting against free radical damage. Consuming vegetables regularly is a great and enjoyable way of keeping your breasts looking supple, toned and firm.

References

1. Bigger Breast Formula
2.Female Breast Size Attractiveness for Men as a Function of Sociosexual Orientation
3.Development of the Human Breast

Losing fat and weight with soup

May 15, 2019

1674

Why soup?

When you're trying to lose weight and fat, it can be difficult for you because you may feel deprived or hungry when you need to restrict or reduce your food intake. Soups can help you in this journey by filling you up while at the same time without aiding any extra calories to your body.

This becomes more important when you go out with your friends to eat out. If you're going to restaurant, this is a great often for you to order where you don't have to worry about adding more and more calories by eating the restaurant food.

There are canned soups available which are good for home-cooked diet meals. A study published in the June 2005 issue of Obesity Research� found that people who consumed two servings of low energy dense soups every day experienced 50% more weight loss than those who took in the same amount of calories in a high energy dense snack.

However, you need to understand that eating the right types of soup can be beneficial to fat and weight loss.

Are all soups good?

Even though generally soup is good, there are some soups which are not good for you when you're trying to lose fat and weight. If this soup is high in calories and not very filling, it is not good for you. It is always better to avoid soups with cheese. So, you need to avoid soups with cheddar cheese or broccoli and cheese soup. Also try to avoid cream-based soups like cream of mushroom, cream of tomato and other such cream soups. Do not eat bread with your soup. When you order you soup in a restaurant, you generally get bread with it. Avoid that bread, because otherwise you will be adding lots of calories to your body. If your soups contain carrots, barley, whole grains, lentils, chicken breast, they are good for you because they will add different types of vitamins and minerals to your body.

How soup can help?

Soup is a watery food and that's why it is food with low-calorie density. It has low number of calories in every serving size in compared to other foods. If you are consuming clear or broth-based soups, there is a possibility that you will be able to control the fat and weight. If you soup has fiber and proteins, it is a better soup for you because they are filling nutrients. So, choose a soup that contains vegetables, beans and lean protein.

A substitute

Soup is a low-calorie substitute and you can use it to substitute different types of high calorie foods you generally consume. It is very good for you when you're trying to lose fat and weight because it will not add too many calories to your body while filling you up and not keeping your hungry. If you to lose fat and weight, eat soup instead of high calorie foods or meals. For example, if you consume a broth-based bean soup with vegetables, it is always lower in calories in comparison to beef chili, which can be high in saturated fat and cholesterol. A warm bowl of soup can also be more filling and at the same time lower in calories in comparison to a large serving of hot chocolate or coffee drink.

References

1. 50 Cent Fat Blasting Soup – Delicious Soup Drives People Crazy!
2.Healthy habits for weight loss
3.Healthy Diet

Important yoga poses for a great looking booty

May 14, 2019

1109

If you want a great looking Booty, yoga can help you to achieve that. Yoga has the power to not only internally make you stronger and better, but it can also help you to look better externally. There are some poses which will help you to create the booty you always wanted. Let's find out how you can create a great looking butt.

Chair Pose (Utkatasana)

It is very important to wake up your tired legs and butt and this post can help you to do that. Chair pose can really fire up the legs and butt muscles and it can help you to burn more fat from different unwanted areas.

You need to hold this pose for at least 10 breaths. And after completion, you can come up for air into mountain pose and then sit back into the chair pose. Repeat this couple more times. After some time when you practice this pose regularly, your butt will be able to hold a book.

High Lunge (Alanasana)

You can do different variations of high lunge. Lunge is an effective exercise for your butt and leg muscles. In the variations you can drop the back knee and lift it back up or perform high lunge twists. He can play around with high lunge or hold in the pose for some time. While holding it, you need to breath in a regular way. Repeat this pose on both sides so that both sides of your butt get the necessary exercise.

Warrior III (Virabhadrasana III)

In Warrior III pose, you keep the upper leg lifted and flex and point the lifted foot while keeping the hips squared to the ground. You need to maintain strong legs while doing this pose. Reach the arms forward and test your balance by reaching back. This is a good pose for your butt muscles and it is also good for your health because it will boost your metabolism. If you regularly do this pose, it will help you to create a great looking booty by improving the butt muscles. This is very effective and you can make small variations in how you arrange your feet.

Malasana or Yogic Squat Lifts

Yogic squat lifts is another important yoga asana which will help you to create a better looking booty. It is useful for you as it can fire up the glutes and the butt muscles. To perform this, you need to slowly lift the hips from a squat position. The thighs should be parallel to the ground and the chest should be aligned with the thighs. If necessary, you can spread your arms wide while lifting and keep the palms at heart centre when you lower yourself to a yoga squat.

Bridge Pose (SetuBandhaSarvangasana)

This is another powerful yoga pose which will improve your butt muscles. You need to squeeze the thighs towards each other but keep the feet at hip width distance. You need to lift the hips up to the sky and hold there. Lift the heel or press the bottom of the foot forward and your thighs should be parallel.

You can also place a block or small ball in between the thighs. When you lift up to bridge, you need to squeeze the ball between your thighs and hold there. You can practice several times to ensure better results. Challenging yourself will help you to achieve greater results.

References

1. Yoga Booty Challenge
2.Know more about YOGA – Ministry of Ayush – International Day of Yoga
3.Yoga: In Depth | NCCIH

Foods you need to avoid if you want to stay healthy and lose weight

May 13, 2019

1153

There are many foods available which are poison to us. There are processed foods, so-called healthy foods� and other such foods which are available in supermarkets shelves, which are not only allowing you to lose that excess weight and fat but also poisoning your body. These are the foods which will not allow you to stay healthy.

You need to eat healthy foods but you also need to avoid certain unhealthy food. Otherwise, you will not be able to become healthy and you will never be able to achieve your goal of losing fat and weight.

Foods that you need to avoid

Some of the foods that you should avoid-

Breakfast cereals

Even though cereals and cornflakes are touted as healthy, they are not so. They are highly processed foods that do not have any nutritive value. Processed food is often overheated to make it suitable to store for a longer duration. They are also full of sugar and as a result of that they have a high glycaemic index. Such foods are not at all healthy for you. They will cause different health problems for you. If you're trying to lose weight by different methods, breakfast cereals will hamper your efforts. So, avoid them from right now.

Chips

Salty snacks not so good for you because they contain high amounts of salt, which is not very healthy. They are also loaded with calories and sodium. Such items can cause weight gain. So, when you are trying to lose weight and stay healthy, you will need to avoid chips. Instead of chips I've can opt for healthy snacks like nuts and dried fruits.

Oat cookies

Oats are a great source of complex carbohydrates but process oat cookies destroyed the structure of the grain. They are also full of sugar and butter. It is always better for you to avoid oat cookies because they will not help you to lose weight and stay healthy but will rather add unwanted sugar and butter.

Brown bread

The Brown bread that you get in the supermarket is often has hidden sugar in it. The colour that you see is a result of the sugar and colour content. It has refined flour and yeast and both of them can dehydrate your body. If you want to stay healthy, you need to hydrate your body and keep it hydrated. So, avoiding Brown bread will not only save you from dehydration but will also save you from harmful sugar and colour.

Packaged juices

Packaged juices are often considered healthy but they are not and then not good for you. If you like fruits and vegetables, it is always better to eat them in their original form so that you can get maximum health benefits. When you consume fruits and vegetables in the raw form, you will get loss of fibre. On the other hand, packaged juices do not contain the fibre essential for your body but they contain lots of sugar. When you are consuming more and more sugar, how can you expect to achieve weight loss and stay healthy?

Protein bars

Protein bars may seem very healthy but they are not. They are processed and filled with artificial ingredients and sugar. A simple bar can contain 200 calories and more than 8 g of sugar.

References

1. Nick Nilsson – Mad Scientist Muscle, Fat Loss And Insane Exercises
2.Preserving Healthy Muscle during Weight Loss
3.High-Intensity Intermittent Exercise and Fat Loss

Instant skin whitening tips

May 12, 2019

1399

Skin whitening may take some time. But if you are in a hurry, there are some ways which can help you to whiten your skin instantly. Let's find out more about the.

Lemon juice

Lemon juice has several health benefits including imaging effects on your digestion, energy and teeth. Besides that it can also help you to whiten your skin. It has been used for whitening skin for centuries. It is useful because it has properties that mildly bleach your skin and exfoliate its top layer.

Pure lemon juice can be very strong for your skin, so add one part water to one part lemon juice and mix it well. Then using a cotton pad dab it all over your face. After 15 minutes, wash it with warm water. Do not use this mixture more than 2 to 3 times a week. After the process is complete you should use a moisturiser on your skin. If you're going out in the sun, you should wash it off thoroughly before going out.

Milk and lemon

Milk is a gentle whitener because it has enzymes in it. It also moisturises your face and skin. When it is used along with lemon juice, it will balance out the more astringent qualities of lemon juice which can dry out your skin. You need to take a bath of warm water. Take warm water in the tub and add a cup full of milk along with juice of one lemon. Soak in this gentle mix for 20 minutes and then rinse it off. You can do this at least once a week.

Tomato

If you want to remove signs of a tan or sunburn, tomato can help you to do so. A tomato pack will light in your skin tone and also clean the dead cells from your face. You can easily make the pack at home by using 1 to 2 tomatoes, 2 tablespoon of lemon juice and gram flour. Use a blender to make a paste from all the ingredients. Use the pack daily before you take a shower.

Exfoliation

Different exfoliating methods will help you to get a whiter skin. Exfoliation is beneficial for you because it can remove the dead cells from your skin and thereby can remove the dull, tired look. It can give you a refreshed and glowing skin.

If you're using it for your body, you can use a natural exfoliating mix of sugar and salt scrub. But do not use that on your face. For your face, you can use crushed almonds or oatmeal. While using the exfoliator, you need to more weight in gentle circular motion over wet skin. You need to do this twice and you will get a polished look.

Moisturiser

If you want to whiten your skin, you will need to keep it moisturised. Moisturisation will prevent build up and sloughing off of dead cells. You can use a brightening moisturiser which are available from different skin care companies. You need a daily brightening and moisturising cream or lotion which will help you to meet the everyday needs. If you like natural products, you can rub some coconut oil on your body after bath. The coconut oil will be absorbed within 10 minutes and your skin will stay nourished and supple throughout the day.

Try this skin whitening techniques at your home. Just ensure that you are not overdoing any of that because that can be detrimental for the health of your skin.

References

1. Skin Whitening Forever
2.Mechanisms Regulating Skin Pigmentation: The Rise and Fall of Complexion Coloration
3.The Hunt for Natural Skin Whitening Agents

Tips for building the perfect physique

May 12, 2019

1357

If you want to build a perfect physique the following tips will help you to do so.

Wake up

A proper warm-up is very important and is often considered as the backbone of any workout. It is necessary for you because it will get your blood flowing and will raise your body temperature. The right warm-up will help you to lift more weight and perform your exercises better. If you do not warm-up and wake up your body, there may be disasters like premature fatigue and injury. That is why, you need to start up your workouts with a solid warm-up and then you can expect better results from the workouts you are doing.

Lift big

If you want to create the perfect physique, then you will need to lift big. Big compound movements should be the main focus of your program. That left, squat, bench press are the most important exercises for you which will help you by increasing growth and testosterone hormone levels and they will result in accelerated muscle growth and greater fitness gains. Compound movements will also recruit loss of muscle fibers and as a result of that you will spend higher energy and fat loss will happen. Building more muscle while losing more fat is the recipe for creating the greatest physique you can have for yourself and lifting big will help you to achieve both at the same time.

Good form

While exercising, it is very important for you to maintain good form. One of the main root causes of injury is bad form. And if you have a deformed or not so natural part of your body because of wrong form while exercising, how can you achieve the greatest physique? Whether it's fidgeting, and arched back for the rest of the bad signs, if your form is not correct, it can result in disastrous results for you. Since from the beginning of your training it is very important for you to ensure that you are creating good form patterns in your training to avoid any physical problem. You can achieve better form by learning the technicals before you start your training. You can learn from the experts, ask for feedback and be open to it. You can always hire a personal trainer as that will help you to develop and keep good form.

Free weights

If you want to create the greatest physique that you can have, it is always better for you to exercise with free weights instead of fixed machines. It is so because free weights will result in greater muscle activation and that will cause greater muscle growth. Free weights are easier to use, convenient and they can help you to develop good form patterns. When you learn with free weights, they will help you to prevent injury and blast through performance plateaus. That is why; you need to stop using the machines and start using free weights to get better results with the right form.

Time under tension

Muscle growth is dependent on the amount of time a muscle needs to work an exercise. It is called as time under tension. The ideal time under tension for maximum muscle growth is 40 to 60 seconds. If you do too little, you will not create much tension. If you do too much, you will risk over training your muscles. That is why, it'll be better for you to ensure that while exercising, the time under tension for different exercises is within 40 to 60 seconds.

References

1. PHYSIQUE BUILDING
2.Grow Stronger through Exercise
3.Increasing Lean Mass and Strength: A Comparison of High Frequency

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