3 Simple & Quick Tiny Belly Tricks
And The Odd Way An Unhappy Couple Lost 101 Pounds…
article by Rob Poulos, Author, Fat Burning Furnace
If you’re anything like we used to be, you’ve probably had trouble keeping the weight off at one time or another, or from piling on as you’ve gotten older.
Could be that your excess ‘baggage’ is all over, or maybe just in certain areas like your belly, rear-end, hips or thighs.
And like anything else you’re still struggling with, you might suspect that there is something out there that could help that you just don’t know about yet…
…so I know you’re excited to put these 3 quick tiny belly tricks to work for you because they helped us lose a combined 101 pounds after struggling for years!
Quick Tiny BellyTrick #1: The 15-Minute Miracle To Beat The Gym Crowd…
My wife Kalen and I never liked the idea of spending hours in the gym (we knew we were too busy for that), so you can see why we were so ecstatic to learn there is a way to get faster fat loss from spending only 15 minutes just 2-3 times a week.
How can this be?
Most longer workouts only burn calories during the workout… with our special type of ‘metabolic movement’, your body burns calories for 2-3 days after the workout is over!
The trick involves using all of your body’s muscles in just 8-12 simple movements that can be done in roughly 15-20 minutes even at home. This is our ’15 minute miracle’ that has kept us fit as fiddles.
Quick Tiny Belly Trick #2: Stuff Yourself WithThese To Kill Cravings...
Kalen and I hated most diets because they are complicated and focus on restriction. We found it much easier to eat right for a tiny belly and faster fat loss and health by focusing on foods that are super loaded with micronutrients, instead of obsessing over protein, carbs and fats ratios (macronutrients).
We also found that by eating lots of organic vegetables, fruits, beans, legumes, raw nuts, and seeds and whole unrefined grains, we automatically ate much less but still felt more than satisfied.
The fact is that these are the best tiny belly foods because they have the highest nutrient profile, and when you give your body the required nutrients without overloading it with foods that have little nutrients, fat loss become so much easier because the hunger and cravings that plague dieters almost disappears.
Quick Tiny Belly Trick #3: Stop Doing These Exercises…
‘Abs’ exercises like sit-ups and crunches for most people are a complete waste of time because you’ll never flatten your stomach unless you lose enough fat from your body.
And the fastest way to lose fat with exercise is to use metabolic movements that work the largest amount of muscle in your body at the same time. That means sit-ups are out and fast fat burners like squats, deadlifts, pushups and rows are in.
We found just 1 simple set of bodyweight squats done a couple times a week will do far more for losing belly fat than 1000 crunches a week because the amount of calories and fat that will be burned from the squats will far outweigh those crunches.
Kalen and I lost over 101 pounds by using these 3 tricks (along with a few other techniques), and you’ll also find it interesting that:
- We did it by enjoying delicious foods several times a day, every day, almost never hungry…
- We DID NOT do one minute of ‘cardio’, but still lowered our resting heart rate and re-captured that near boundless energy of our 20s…
- I also lost nearly 10 inches of stomach flab, and Kalen dropped 8 dress sizes, going from a 12 to a 4…
We put together a little presentation where you’re going to learn everything else you need to know (including our inspiring before & after pics) here:
Unusual tips and unique tricks that fight fat fast… <— Click Here (Presentation)
You also learn the 5 biggest mistakes you’ve probably been making trying to fight the flab, among all the tricky little details of our truly life-changing discovery…
You’re going to be blown away when you learn the REAL reason you’re still flabby, out of shape, or just plain fat…
Walking Exercise Works Wonders for Your Health
Walking does help to keep you fit and you may also lose weight in the progress. Walking doesn’t cost anything you have no costly machines to buy; you have the tool so use them it’s the healthy way to do it.
If you can walk to work not always possible but if you can then go to it. Start out trying it for a couple of days first to see how your body handles the change in your lifestyle. Add a day say every two weeks as this will allow your body to adjust to the changes then build it up until you’re walking every day. If you can’t walk to work then try walking in the evening. Start yourself with a reasonable distance and follow the same steps “pardon the pun” as above.
What about also trying instead of taking the lift at work use the stairs try a flight at first to see how comfortable you are and then use the lift for the rest of the journey. Add a flight say every two weeks or see how your body reacts; only you can be the judge of that. You will be amazed at the difference it will make to your lifestyle. It will get your blood pumping around the body and the oxygen flowing that will help joint and muscle stiffening from your previous lifestyle of no exercise.
Wear comfortable shoes / trainers, drink plenty of water I am sure you will feel the benefits of walking exercise working for you in a short space of time.
Once you feel good about walking why not try to organize a group walk and make it fun. Find out if your colleges at work could maybe use half of their lunch time to try it. What about a family walking exercise for an hour or two and get the neighbors involved. Walking exercise doesn’t have to be a chore. Take walks in the country side and see nature as it should be; go for walks in the park enjoy these tools you were born with.
Determination and will power are the key words to fulfilling any type of exercise whether it is following walking exercise, weight loss program etc. The quality i.e. calorie counting and quantity of the food also go towards a healthy life style, but that is for another article.
So best foot forward and get going. Happy walking exercise to help aid your health.
Remember always seek medical advice whether it be for exercising or a weight loss program.
Editor’s Note: This is a fantastic article (actually an exerpt) from “Every Other Day Dietplan” author Jon Benson. It deals with myths, excuses, and mindset when it comes to shedding bodyfat. It’s a total eye-opener… very surprising in places.
Fatloss Myths Exposed
by Jon Benson
Author, “The Every Other Day Dietplan”
Watch This Eye-Opening Weight Loss Video Presentation For My FREE ‘Death of Dieting’ Solution…PLUS 3 FREE Fat loss Tips!”
There are many myths around fatloss and even obesity. One of the most popular is that obese people simply eat too much. In most cases this is true. In some cases however obese individuals do not consume more food than people whose body weight is considered normal. Some eat so little that their metabolic rate slows down and starts the fat storage cycle in the body. There are also a series of hormonal and psychological factors that create conditions that lead to obesity and weight gain.
Many people carry too much body fat without being clinically obese. These individuals may not even be overweight. I have measured the body fat of models who were rail thin yet had body fat readings over thirty percent. Many of these individuals claim to have healthy dietplans and participate in vigorous exercise, but their bodies to betray their beliefs.
If you are overweight, chances are great that you can manage the condition. Even with strong genetics toward excess fat storage, obesity in over ninety-five percent of obesity can be reversed with relatively simple lifestyle changes. Rarely is surgery or drugs a necessary alternative. Even when such an extreme is called for, lifestyle changes are still mandatory for long-term health and weight management.
The book “Fight Club”, which was made into a movie in 1999, had an interesting way of banishing the half-hearted from their rather extreme but effective clique. One of the principle characters, Tyler Durden, offered the group a simple list of rules to follow. You were either in or out–there was no middle ground. I thought it would be humorous to share his do or die rules with you:
1. You don’t ask questions.
2. You don’t ask questions. (repeated twice for emphasis)
3. No excuses.
4. No lies.
5. You have to trust Tyler.
Are you glad my name is not Tyler?
All kidding aside, the rules above have a bit of animal wisdom within them. While I am not advising you to cease asking questions (in fact, I advise the opposite when it comes to achieving life-long motivation), I am asking you to stop driving yourself crazy looking for the ideal dietplan and start applying practical guidelines like I will cover in The Every Other Day Dietplan. We all want that secret plan or magic pill that will end our weight loss woes. I will save you the suspense and tell you what you probably already know–it does not exist.
There is information that you currently do not know. Once revealed, that information can appear to have been a “secret”. In reality, a secret is just something you did not know a few seconds before it was revealed to you. Using that definition, you are about to learn many secrets. Some of them will go against conventional wisdom. I am asking for your open-minded consideration, and for you not to talk yourself out of beginning something new out of analysis paralysis.
If you do nothing but search and ask, you will never find and apply.
When folks pick up my book “The Every Other Day Dietplan”, I ask them to do one thing, first and foremost: Apply the principles. Do not just read it. I want you to do as Judge Reinhold’s character in Fast Times at Ridgemont High suggested–”Learn it. Know it. Live it.”
As for the “no excuses” and “no lies” bit, I think that stands on its own. We have made too many excuses in the past. We have lied to ourselves about our true desires as well. Think about it. Do you really “love” pizza…or do you love your family?
The small lies we tell ourselves can radically affect our subconscious mind. The subconscious knows no distinction between fact and fiction. The last thing you want to do is continually deceive yourself with seemingly innocent slang. You do not love pizza. You may enjoy pizza, for sure, but you cannot love it. Your subconscious can actually begin to respond to “loving pizza” and increase your craving for it (or any food) via the association it already has to the word “love”. After all, it is only natural to crave more of what we continually tell our minds we love.
Can you see the potential danger in self-deception, even when it appears innocent on the surface?
Likewise, you do not hate yourself. You are probably much like me. I hated my condition, but I loved myself enough to want to change it. I did not have my self. Doesn’t this sound more like the truth to you?
Try saying this out-loud:
“I love myself so much that I now demand a life of health, vitality, and leanness!”
That is the truth! That is what you really want. No more lies and no more excuses. They just fuel the fires that burn in troubled hills.
As far as trust is concerned, all I ask is that you trust that little voice inside. This is the voice of reason that can often be muted by the noise of our daily lives and our pre-programmed answers that are more denial than fact. You can trust that I have been where you are and have helped thousands get to where you want to go. But I do not know all the answers. No one does.
What I do know is how to help you discover the answers that work best for you. Using the guidelines within this book, you can find most, if not all of those answers. You can put an end to the excuses and the self-deception.
You can start to enjoy life again. And, you can start today.
You can read (and even hear!) more about Jon’s unique and very effective approach to life-long fatloss by going here:
Watch This Eye-Opening Weight Loss Video Presentation For My FREE ‘Death of Dieting’ Solution…PLUS 3 FREE Fat loss Tips!”
Enjoy! Ian Henderson
Need to Lose Weight? Then Here Are the Three Words That Count: Desire, Commit, Achieve.
DESIRE -: Let’s say you have been carrying excess weight and are just plain fed up with those extra lbs then you must have that feeling of desire to lose it.
Think back to the times you were a bit lighter. Everyday things you took for granted as in walking wasn’t a problem, now you feel out of breath. Going up a flight of stairs before with no problem, now you are out of breath. Playing with the children or grandchildren, difficulty lifting or bending to pick them up, they are just a couple of reasons to shed the unwanted weight.
Over weight also contributes to your health, to name only one of many, cardiovascular disease. Why carry all these unwanted pounds around with you every day, let’s face it you wouldn’t carry say six bags of sugar with you all the time so why do we allow ourselves to lug about extra pounds that we could do well without. And remember it isn’t doing our health any favors whatsoever.
Commit -: Once you have desired the above the next step towards you healthy life style has to be commit yourself into losing the weight.
Where do you start I hear you say, well here goes whether you like it or not, dieting it’s not the best choice of words, you say boring old diets I have them coming out of my ears. Stop right there, dieting doesn’t have to be boring.
Dieting doesn’t mean starving yourself, it means cutting down on your intake i.e. smaller portions, counting the calories a must for any weight program and eating healthy foods as in lean fat trimmed skin-less meat, chicken, venison, pork, lamb etc.
Eat any type of fresh or frozen fish as long as it isn’t coated with batter or breadcrumbs.
Some dairy products for example eggs preferably one per day, skimmed or semi skimmed milk and any type of half-fat cheese.
Here are some ways to avoid hunger. Drink plenty of water and don’t mistake thirst for hunger. Add lots of vegetables to bulk up a meal and when preparing a meal cut up a few extra to store in the fridge
Eat foods high in fiber such as whole meal or whole grain breads and cereals.
The soluble fiber found in oats, pulses and apples is released slowly and helps to keep hunger at bay; it may also help lower your cholesterol.
Lastly eat fruit or yogurt between as a snack between meals.
Dieting doesn’t have to be boring as you can see as you still have plenty choice.
What about joining a slimming club, lots of them out there and the reason there are lots of them is people like you wanting to gain the healthy lifestyle they once had. Slimming clubs are there to help you and give you support when needed. Speaking to complete strangers exchange experiences about your weight loss it will give you and them encouragement to carry on.
If you seem to be struggling a bit because let’s face it you will struggle at some point in your program, this is a good way to get encouragement and remember the complete strangers you met when joining up to the club the same people may even turn out to be good friends.
You could also go onto the World Wide Web as there is an abundance of information for free it is up to you which you choose but please do it.
Achieve -: Now that you have achieved your goal and that is to lose weight the healthy way you will reflect on the past and say I will never go back to my previous unhealthy lifestyle. If you can stand up and say that, then you will have achieved.
Remember to always seek medical advice before engaging in any weight loss or exercise program.
Swimming an Excellent Choice for Exercise.
Swimming is an excellent choice if you want to use this as part of an exercise program or if you suffer from arthritis etc as the water will support your weight and in turn relieves the stress on your joints and this will give you a good workout without putting too much strain for example on your spine, knees and hips.
Swimming will tone your muscles up because the resistance of the water against your body and in turn gives the major muscle groups a good workout. This type of exercise will not help with bone density as you need weight training to help with that so don’t just concentrate on the swimming get into the gym go cycling, walking, lifting weights that will increase your bone density whether you are young or not so young, try to alternate your programs if possible.
Pregnant women can benefit from swimming as it makes the body feel lighter and a fact that say you are 150 lbs then it will feel like 15 lbs so you can see the positives when you are carrying those extra lbs it can only relieve the strain on your body and still getting some form of exercise in relatively weightless environment. Standing in shoulder deep water this may help reduce high blood pressure as it reduces the swelling and improves circulation. If you were to compare normal exercise on the land to swimming exercise the later is more relaxing and you may even sleep better during the night.
Another benefit for pregnant women when in the pool is swimming will also help with posture and the water will massage your muscles as you move in the water.
When exercising in waist-deep water this reduces the pressure on joints by 50 percent, and when exercising in chest-deep it reduces by as much as 75 percent. This is also a great exercise if you are recovering from an injury or if you cannot participate in ordinary sport and other forms of exercise. At the start try swimming for 20 minutes 3 or 4 times a week.
Swimming on a regular basis helps build up endurance, cardiovascular fitness and also muscle strength. Using the pool before and after a run or exercise at the gym will help to cool you down and help relax the muscles after a strenuous work out.
Swimming is a fat burning and calorie burning exercise and if you need to lose a few pounds then this can only be beneficial to help in leading your healthy lifestyle choice.
why not make this a social event if you were to join a group or go with friends to help make it interesting and not be a tedious, workout as exercise should be fun.
The good thing about swimming is there are no expensive machines to buy; all that is needed is a bathing costume and the cost of admission into the pool. Most cities have pools and are relatively inexpensive and all ages can participate and benefit from this form of exercise.
Remember to always seek medical advice before engaging in any weight loss or exercise program.
Take Plenty Exorcise, Cut Out Processed Foods and Eat a Well Balanced Diet.
It is suggested that we should take at least 1 hour of exercise per day to help keep the body in shape and burn of a couple of calories in the process.
Physical activity could be weight training which goes toward creating healthy bone structure, muscle strength, coordination and balance.
All weight exercises are beneficial as I have mentioned, walking, hiking, jogging and believe it or not dancing and walking up stairs even. When you start your exercising you will probably feel some pain in your muscles as they will not have been used in ages, if you do stop exercising leave it for a couple of days till the pain eases then start exercising again.
We don’t need to go to the gym to train if we look around our homes we could improvise the weights etc, all we need is a bit of imagination and willpower to get us motivated into a healthy lifestyle.
Before you attempt any kind of exercise you should always consult your doctor to be on the safe side especially if you have any underlying health problems.
We have to lead a healthy lifestyle to extend the possibility of living longer. We should count the calories in everything we eat.
Cut out processed foods, swap saturated foods for unsaturated. Try to eat gluten-free products as this will also help. We have plenty of healthy foods to choose from instead of the processed foods that are full of salt and sugar.
Salt is blamed for a high percentage of strokes, that is a proven fact so if cut down on the salt and sugar then this is another way to set you on the road to a healthy lifestyle.
Healthy eating should be a priority in the home as an unhealthy diet is one of the major risk factors for a range of chronic diseases, including diabetes, cancer and cardio vascular diseases linked to obesity.
The need to Improve exorcising and dietary habits is not only an individual problem but is also a global problem that needs urgent action by Government body’s to help change the rubbish that food companies dish out to us.
To roundup then as long as we do some kind of exercise to get the blood pumping no matter how you do it just do it and you will see a vast improvement in your wellbeing after not too long.
Eat healthily, as long as you eat plenty Vegetables, fruit and berries, semi or skimmed milk, lean turkey and chicken, oily fish and whole grain bread, and remember to count the calories a combination of these foods and exercise then you will be able to look forward to a long and healthy life.
How to Still Eat Your Favorite Foods While Losing Weight
What makes a diet stop working? What causes a man or a woman go on a diet, full of good intentions, only to discard the diet in a few weeks or months?
Is it discipline? Frustration? A lack of effectiveness? According to nutrition and fitness author Jon Benson, it comes down to one word: “Love.”
“Love is the key to staying on a diet, a workout plan… anything that requires a change of lifestyle. It may seem obvious, but unless you actually ‘love’ the diet you are on, there is little chance of you staying on it for very long,” says Benson. “All diets require a change in how you look at food, how you consume food, and even how you think about food. The problem is most diets make too many demands of the dieter right off the bat. They tell you not to eat certain foods, sometimes making that a permanent restriction, while allowing perhaps a day per week to ‘overeat’ your favorite foods.”
“This is a disaster waiting to happen… and there is a much more balanced, healthy and effective way to diet than this,” states Benson.
Ten years ago Benson was a somewhat typical American male: Overworked, over-stressed, and overweight. Benson’s weight put him officially into the “obese” category and brought with it all the associated disease states such as high blood pressure, high cholesterol, high triglycerides (a type of blood fat) and of course massive amounts of “stress fat” around the belly and chest region.
When Benson decided enough was enough, he, like so many others who are truly ready to change their body and their life, went a bit overboard. “Oh sure, I ate the typical dry chicken, oatmeal with nothing on it, bland rice, and tried to never eat anything I actually enjoyed. Lucky for me I actually love chicken, but most of my diet was composed of what I call my “hate foods”, not my love foods — foods I truly enjoyed eating. But my thinking was just like that of the typical dieter: ‘If I eat (fill-in-the-blank favorite food) I’ll get fatter and never lose weight!’ How wrong I was… and after I started and stopped my diet at least ten times during a course of three years I finally got the message.”
Benson decided to use his nutritional knowledge and his background in body shaping to his advantage. “I started thinking, ‘Why not focus on progress rather than perfection?’ Again, this seems like common sense, but most dieters are focused on being perfect all the time. So I began applying some old body shaping tricks to my dietary plan. For example, I started cycling my calories. I would eat more on one day, less on another. This kept my metabolism guessing and never allowed my body to hit that dreaded ‘no more weight loss’ plateau.”
“Then I decided to push the envelope. I started experimenting with including my favorite foods — pizza, pasta, and even desserts, all in reasonable quantities — on my higher-calorie food days. At first it didn’t work out too well. But then I used what I now call my “Caveman Principle” which involves strategically eating protein at specific times with a bit less food volume (and this allowed me to stop counting calories too!) and then including my favorite foods on specific days and, most important, specific times. Timing in this case is everything.”
Benson says this timing includes both time of day as well as eating higher-calorie, higher-fat, higher-carbohydrate foods only after exercise. “Specific exercise, done for short periods of time, can set the body up to receive additional calories and carbohydrates more effectively without storing them as body fat. You just have to have to know when to do it. Do it right and it works like a charm.”
“The end result was a loss of over 70 pounds of fat, and I never gave up eating my favorite foods… not once, but at least three times a week.”
A study conducted at the University of Phoenix could shed some light on why this approach to dieting may work better than traditional “calorie-counting” and overly-restrictive foods plans. People given the option of eating more frequently versus three meals a day ended up eating smaller servings of both healthy foods and, on some days, “junk foods” yet still lost more weight than the three-meals-per-day group. The evidence pointed toward the elevation of the metabolic rate through frequent eating and the psychological ease of being less restrictive regarding foods consumed.
“I believe food should be enjoyed, and in my opinion life is way too short to worry about eating perfect all the time,” says Benson. “When I crafted this approach into what is now known as “The Every Other Day Diet”, it became an overnight smash, and for good reason… it gave people a chance to have a life while they are losing weight. Let’s face it: Anyone can diet for a day or two, and that’s basically what The Every Other Day Diet asks of its users. Of course you cannot go hog wild on your Feed Days (the higher-calories favorite food meals) but just knowing your favorite foods are always just around the corner keeps you on the weight loss track.”
“The end result is a diet that just about everyone can fall in love with. Loving your diet is the key to dietary success, as I said. And I do happen to love me some pizza! I just use that pizza now to actually help me lose weight rather than gain it, all while staying in good health.”
Today, Jon Benson’s online best-seller, The Every Other Day Diet, can be purchased along with nine additional dieters bonuses, including the first 30 days of private email diet coaching free of charge, for only $39.97, and the program is guaranteed for a full 60 days. If you are not satisfied in any way, the company, Jon Benson Fitness LLC, will refund your money without questions or hassles. Click HERE to watch a presentation on Jon’s “Caveman Principle” of eating and why it works so well for hundreds of thousands of people for fast, sustainable, and enjoyable weight loss.
Nutrition and Calories Explained
The food that you consume in your everyday life contributes to the nutrition and energy your body needs to survive so eat and enjoy and don’t feel guilty if you have eaten the wrong types of food. The problem is not getting enough food especially in the western world it is getting the right foods with enough nutrition to sustain bodies needs. There is a ton of advice out there on the WWW but when you sit down and think about it the basic need for good health has remained unchanged for centuries.
As I mentioned Nutrients needed for our bodies which these are an essential part for good health and would you be surprised to learn that your body needs in access of 45 nutrients every day and are essential to your health and contained in your daily food intake.
There are 5 different classes of nutrients and these are as follows:
• Fats (saturated, monounsaturated and polyunsaturated fatty acids
• Proteins (there are at least 20 amino acids however, in certain organisms the genetic code can include selenocysteine and in certain archaea, pyrrolysine.
• Carbohydrates (starches, sugar and fiber)
You will find that these nutrients perform different functions in the body while interacting with the body chemicals; they help maintain and repair body tissues. They also supply substances to help regulate processes in the body.
These nutrients mentioned above carry out their own specialist work as they maintain the functions of the body. There is some work has to be done with the nutrients working together and these activities are called nutrient specific and cannot be done by other nutrients, an extra supply of nutrient cannot make up for a shortage of another nutrient. This is the reason that a well balanced diet which should include all food groups is vital. The body relies on all nutrients and some have to be replenished on a daily basis and the body stores other nutrients so they can be used again in the future.
Among the six classes of nutrients there are only three which provide energy; carbohydrates, fats and proteins. We use energy whenever we breathe, when the heart pumps blood, in fact any movement you make as in when you stand or sit, walking and the more activity you do the more energy you need to carry out these functions.
Energy contained in a carbohydrate, fat or protein are measured in kilo calories and best known as calories. These are measurement of energy to the body. Think of this as the number of calories it contains then this is the number of energy units that is provided to the body for all its needs and calories are a measurement of energy your body will use in your daily activity whether just plain old walking etc or exercising
The energy contained in a carbohydrate, fat or protein is measured in kilo calories, commonly shortened to “calories” in the United States. The calorie is a measure of energy available to the body. When you eat something, the number of calories it contains is the number of energy units it provides to the body for its needs. The calorie is also a measure of energy your body uses in everyday life or exercise.
How do we measure calories in food, well this is done by using a special instrument called a bomb calorimeter.
Food is first dried to remove all water and then placed in a container that is then rested in water. When the food is burned heat is then transformed to the water. The amount the burning food heats the water then this is how we measure calories. For example the calorie is the energy needed to raise the temperature of 1 gram of water to 1 centigrade of water.
Here are the values of the three calorie providing nutrients:
1 gram of carbohydrates = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
You will also find calories in alcohol and as alcohol is not a nutrient it cannot be used by your body to promote growth, maintain or repair tissues etc and is a toxin that when broken down as energy and can also be turned into fat.
Typically 1 gram of alcohol = 7 calories
Nearly all food groups supply energy or if you like calories, where some will provide more than others. Ii cannot be said that no single food will be fattening on its own. When you consume food and do not take physical exercise of some kind and that doesn’t mean taking out a full year’s subscription to a gym, but just some as said before something like walking as an example, if you were to do no exercise then the excess food will be stored in the body as fat and then hence you wonder why you have become overweight.
So try to do some form exercise to burn those calories off. You will feel all the better for exercising and this will also help you to lead a much healthier lifestyle and give you a longer lifespan, but remember you must eat healthy nutritional foods and throw in some exercise for good measure to accomplish this.
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