The city of Ibiza, or Eivissa, as it is called in Catalan, is the largest city on the island. The beautiful and unique UNESCO world heritage site is packed with interesting people, lovely bars, restaurants and exciting clubs to go to. Shopping is fun, the nightlife is legendary, and every summer many celebrities come here on vacation. There is a wide range of selected sailing yachts and power boats for charter.

How to get there when you are planning to rent a bareboat boat in Ibiza town?

One option to get here is to fly directly into the international airport which is only 7 km from Ibiza town. Especially in summer it offers many connections with the big European cities.

Ibiza Town and San Antonio, Ibiza’s second largest city, also have a very good ferry connection to and from the neighboring islands, as well as to the port cities of Barcelona, ​​Valencia and Denia on the Spanish mainland. To Valencia or Alicante it is 100 NM and to Barcelona 160 NM. The neighboring island Formentera is only 11 NM away and Mahón in Menorca, the second largest island in the Balearic Islands, about 140 NM.

If you do not find a charter yacht available in Ibiza, it is possible to fly to Majorca and rent a charter yacht there. From Palma de Mallorca it is about 70 minutes to the city of Ibiza.

What marinas are there in the city of Ibiza and its surroundings?

Very centrally located at the foot of the Old Town are the Club Náutico Ibiza and the Marina Ibiza Magna. From here you can walk straight into the hustle and bustle of Ibiza town. The exclusive Ibiza Magna offers many services and has 85 berths for yachts up to 60 meters in length. Here you’ll find the most elegant superyachts moored and it’s easy to spot a celebrity on board.

Ibiza Yacht Club, or Club Náutico Ibiza is the second oldest port in the Balearic Islands and has 300 berths for sailboats or motor yachts up to 18 m, as well as many facilities. The non-profit club has a long tradition and offers many sailing courses.

In the modern Marina Ibiza there are 539 moorings, the majority for yachts up to 60 m. However, it can also accommodate mega-yachts up to 100 m in length. Here you will find a boulevard with shops, restaurants and beautiful green spaces. Other facilities include fuel supplies and 24-hour guarded parking. It is located on the north shore of the port of Ibiza and is a 20-minute walk from the center of the old town. The style is very exclusive and in the immediate vicinity you will find many luxurious clubs and restaurants, such as the famous “Cipriani”.

The modern and popular Marina Botafoch is located right next to Marina Ibiza and has 428 berths for boats up to 30m in length. There are a variety of services and shops, as well as many restaurants and bars. Very useful is the ferry service that goes directly from Marina Botafoch to the port promenade in the Old Town. Here, as in all the other marinas in Ibiza, it is essential to book in advance as moorings are in high demand in summer.

The Santa Eulalia marina on the east coast, 15 km from the city of Ibiza, has 755 moorings for boats from 6 to 22 m in length. There are many services available such as travel lift, crane, gas station and 24 hour security. Other features include a shopping mall, restaurants, cafes, and nautical shops. The San Antonio Yacht Club, on the west coast, 19 km from the city of Ibiza, offers another 578 moorings for boats up to 50 m. It is newly renovated and has a large number of innovative services. And the Port of San Antonio has 245 for boats of no more than 30 m. This popular fishing, shipping and commercial port contains a gas station and many repair services.

What can you do in Ibiza town besides sailing?

There is absolutely no shortage of fun things to do here. What many people don’t know is that even in winter there are a lot of festivals, or fiestas as they are called in Spain. On January 6, Three Kings Day, there are large processions everywhere. Then there’s San Antonio, a huge Flower Power party, which usually takes place on the first Saturday after Three Kings Day. There are many more holidays in January and it is a much calmer time to visit the island. Daytime temperatures are around 17 degrees on average but rarely drop below freezing. You could take the opportunity to visit the beaches or places of interest with hardly any tourists around.

If you come here in the summer to rent a bareboat boat in Ibiza, you can easily combine sailing with sightseeing. The old town, or ‘Dalt Vila’, is a fascinating maze of cobbled alleyways, quaint manor houses and a myriad of charming restaurants and bars. There are some very exclusive restaurants. Here you can sit and people watch, there is no better place in the world for it. Or you can visit the impressive Castle of Ibiza, as well as the Cathedral of Santa María and there are many galleries and museums to choose from. Also, you can find many quirky boutiques that make shopping here very colorful and interesting.

The nightlife in Ibiza town is more vibrant than anywhere else in the world. Many famous DJs have residencies here and clubs like Pacha, Space, Amnesia or Ushuaia have hosted the most renowned DJs in the world. And during the day there are some very stylish beach clubs like Nassau Beach Club or Nikki Beach where you can sunbathe, swim, wine and dine. The Lio Beach Club has an incredible Cabaret Show and you can head to the famous Café del Mar, where chill-out music was taken to another level.

The water sports facilities are endless: go scuba diving, snorkeling, parasailing, take a jet ski or kayak. The Aguamar Water Park near Ibiza town is an attraction for families and the Parque Nacional de Ses Salines offers stunning scenery and is great for taking the kids sunbathing as there is a very safe swimming pool.

What possible day charter excursions are there from Eivissa?

Ibiza is perfect for going from beach to beach, on a party boat or on a normal sailboat.

The west coast, the leeward coast, has many smaller islands and beautiful coves with beach bars and anchoring facilities. The island Es Vedra with its characteristic pyramid shape is enormously popular. Then there is the lovely Cala Jondal with the Blue Marlin and other popular beach clubs.

Cala Compte, a beautiful beach on the western coast, is said to be the best for watching the sunset. Cala Bassa and Playa Cala Salada near San Antonio are also recommended. Sa Caleta, an ancient Phoenician settlement together with the Ses Salines natural park, was declared a World Heritage Site in 1999.

Ses Salines, the long and exclusive sandy beach with colored buoys for anchoring is also the southernmost point of Ibiza and closest to Formentera. From here you can head to Espalmador, a private island north of Formentera. It features naturally therapeutic mud springs and a pristine white sand beach edged pink by an adjoining coral reef. It is a complete paradise and protected World Heritage Site. Enjoy the view of the impressive landscape and many superyachts anchored in summer.

And on the beach of Illetas in Formentera you can find some fine fish restaurants on the dazzling white sand, go looking for shells or practice water sports in the aquamarine sea. This is the stuff dreams are made of!

Near the end of his career as a personal trainer, Mike Mentzer determined that he was recommending workouts to his clients who had a set number that was too high for maximum muscle growth. He had been using 2-4 sets of maximum intensity per muscle group, but he noticed that his client’s results had stopped.

This puzzled him, but after careful consideration, he decided that to reinvigorate the growth of new muscle he needed to reduce the sets to 1-2 for small muscles and 2-3 for larger ones. His clients began to break through plateaus and build new muscle mass. All series were led to muscular failure.

When he got a call from bodybuilder Dorian Yates, who was training for the upcoming Mr. Olympia contest, he built a new program designed to quickly add muscle to Dorian’s body. Believe it or not, he used just one set for biceps and triceps as described on the show below. Since Dorian was used to hard training, he took to this program quickly and made excellent gains.

It is extremely important to push yourself to the max for this HIT routine or it won’t work. You must train harder than ever. Try to add repetitions and/or weight each session to overload the muscles. Try Mike’s routines to revitalize your training!

Leg Extensions: 1 x 12-15, 15 second hold on top at the end

Leg Press: 1 x 12-15, 2 forced reps, 15 second hold at the top

Squats-1 x 12-15

Leg curl: 1 x 12-15, 2 forced reps, 15 second hold at the top

Stiff Legged Deadlift-1 x 12-15

Calf Raises or Toe Presses: 1 x 12-15, 15 second hold at the top

Nautilus Sweaters: 1 x 8-10, 15 second hold on top

Lat Pull-downs-1 x 8-10.2 forced reps, 15 second hold at the end

Cable Rows: 1 x 8-10, 15 second max crunch hold at end

Machine Shrug: 1 x 8-10, 15 second max crunch hold at top

Pek Dek-1 x 8-10.2 forced reps, 15 second hold at the end

Machine Bench Press: 1 x 8-10, 15-second hold at the top

Machine Lateral Raises: 1 x 8-10, 15 second hold at top

Machine Presses: 1 x 8-10, 2 forced reps, 15-second hold

(Do 1 set of only lateral raises or machine presses if you add 2 forced reps and 2 forced negative reps at the end of the set)

Machine Curls: 1 x 8-10, 2 forced reps, 15 second hold at the top

Cable Pull-downs Palms-Facing-1 x 8-10, 15 second hold at top

(Do 1 set of curls only if you add 2 forced reps and 2 forced negatives at the end of the set)

Seated Triceps Extensions: 1 x 8-10.2 forced reps, 15-second hold at the end

Close-Grip Bench Presses: 1 x 8-10, 15-second hold at the top

(The dips can be substituted)

(Do 1 set of triceps extensions only if you add 2 forced reps and 2 forced negative reps at the end of the set)

Is it really possible to lose weight just by eating cucumbers? These common green vegetables are indeed a useful addition to your weight reduction diet.

Cucumber is one of the most common salad vegetables. You can usually get them all year long. However, they are best from May to July. The best ones to eat are organically grown because you can eat the nutritious skin as well as the cucumber itself. If you can only find commercially grown ones, be careful to remove the waxed skin, as it contains pesticides, chemicals, and wax.

How cucumbers will help you lose weight:

• Low in calories: They are low in calories and have a high water content. This means that they will fill you up without adding calories. In fact, they are a great way to help you lose weight.

• Diuretics: they will help you lose water due to water retention. This is a common problem with obesity.

• Increase fluids: It is essential to drink as much water as possible when trying to lose weight. This will help you feel fuller and encourage you to eat less. Water will help you remove toxins from your body. Also, your body needs at least 8 glasses of water to function well. Cucumbers have a large proportion of water which will increase your fluid intake.

• Fiber: cucumbers, like most vegetables, will provide you with fiber. When losing weight, you should try to have a high fiber diet. The fiber will fill you up and encourage you to eat less. It will also help improve your digestion. When you digest your food better you can lose weight.

Nutrition Facts: An 8 ¼-inch cucumber has 2 grams of protein, 11 grams of carbohydrates, 1 ½ grams of fiber, 5 grams of sugar, vitamins K, C, B6, and A. It also has folate and potassium. A cucumber this size will only contain 45 calories, and because of the water and fiber it contains, it will help fill you up.

Choice of cucumbers – There are several different types of cucumbers and they will all taste slightly different. The best way to get the varieties you like is to grow them in containers or in your garden. They will have a distinctive flavor quite different from the somewhat bland store-bought cucumbers.

• Lemon Cucumbers: They are round, yellowish-green cucumbers with a pleasant mild flavor.

• Japanese Cucumbers: These are a long, slender variety that have a mild flavor and are good eaten in salads or on their own. They are usually found wrapped in cellophane in stores.

• American cucumbers: there are many varieties of these. There are from small pickles to larger ones that are ideal for salads. Hybrids have turned the cucumber into a mild-tasting vegetable that has lost much of the bitterness of the older varieties.

Tips for eating:
• Always choose fresh cucumbers that are not wrinkled or sunken. The older they get, the more bitter you will find them.
• Cut off the end of the cucumbers and rub them with a little salt by rubbing the ends. Doing this will take some of the bitterness out of it.
• You can slice cucumbers and put them with a little vinegar, salt and pepper.
• You can also pickle them. There are a variety of recipes that you can use.

Studies have shown that eating some fruit or drinking 1-2 cups of fruit juice 20-40 minutes before meals can prevent obesity caused by overeating. Because fruit or fruit juice is rich in fructose and glucose, which can be quickly absorbed by the body to increase blood glucose concentration and reduce appetite. The crude fiber contained in the fruit can allow the stomach to have a feeling of satiety. In addition, eating fruit before meals can significantly reduce the demand for fatty foods, since it indirectly prevents excessive accumulation of fat in the body. However, many fruits such as persimmon, hawthorn, almond, pineapple, etc., cannot be eaten on an empty stomach. It is better to choose fruits whose acidity and astringency are not too strong, such as apples, pears, bananas, grapes, watermelons, melons, etc., before meals.

And it is difficult to achieve the effect of weight loss by eating fruits after a meal. Because eating fruit after a meal is the equivalent of eating excess sugar, this part of the extra sugar can easily be translated into fat and stored in the body and add to your weight.

CHOOSE FRUITS WITH LESS SUGAR

According to research, the glycemic index of pineapple, papaya, bananas and grapes is high, slimmers should avoid eating too many of these fruits. Like apples, kiwis, lemons, plums, cherries, citrus, etc. they have less sugar in the blood, it is the best option to lose weight.

DON’T EAT IN EXCESS

Most people believe that the fruit is rich in cellulose, almost no fat and protein, and uncontrolled consumption. In fact, this is a misunderstanding. For example, each 100g of strawberries contains about 30 calories, if you like to eat strawberries and eat a lot of them, the calorie intake is staggering. Another example is to eat half a medium-large watermelon, the caloric intake is about 680kcal, which would be equivalent to three bowls of rice.

In conclusion, the fruits are blessings of nature for humans and must be used for our benefit. After all, it’s cheap and readily available. As long as the methods are correct, there will be many fruit weight loss results. However, we should not substitute fruits for the basic lunch and dinner. After all, the nutrients in the fruit are incomplete, if there is a long-term use of the fruit instead of food, there may be consequences, and everything will be in danger. Above all, balance should be the motto.

Performing cardio on an empty stomach (usually first thing in the morning after an overnight fast) has been a popular fat-burning strategy among bodybuilders for many years.

Seems to make sense…

Since there is no food in the stomach and glycogen levels are low, the body will be forced to use more body fat for energy during the session. As a result, you will lose fat faster.

But like the “eat protein every 3 hours” rule, the post-workout shake obsession, and the “eat healthy 24/7” approach, fasted cardio seems to be another traditional bodybuilding tip that falls short.

While this is ultimately a very complicated topic, let’s go over the key points…

First, the body is a much more intricate and dynamic system than most of us could imagine.

Your specific use of fuel during exercise is constantly changing and is affected by a ton of different internal factors, like different hormones and enzymes. Attempting to burn greater amounts of fat by exercising on an empty stomach is an extremely simplistic approach to a much more complex big picture.

Second, worrying about what happens in small 30- to 60-minute spurts is an incredibly myopic view of fat loss.

The process of losing fat is all about the big picture and what you do over the course of several days (not hours) is what is really important.

For example, it seems that if you burn more carbs during exercise, you’ll just end up burning more fat later in the day.

Likewise, if you burn more fat during exercise, more carbs are burned later. In other words, looking at your total energy expenditure over 24 hours seems to be the most important factor by far.

Third, cardio on an empty stomach doesn’t seem to burn more total fat compared to eating first.

Fasted cardio seems to increase lipolysis (the amount of fat broken down), but it doesn’t increase fat oxidation (the amount of fat burned).

In other words, fasted cardio causes the body to break down more fat than it can actually use for energy. And when it comes to fat loss, the limiting factor is fat oxidation, NOT lipolysis. In the end, the fatty acids that are not used for fuel are simply rebuilt as body fat.

Fourth, a meal prior to cardiovascular exercise increases the thermic effect of exercise.

Not only does fasted cardio have little to no direct effect on fat loss, but fed cardio may be superior. This is because eating first appears to increase post-exercise oxygen consumption (EPOC) due to an increase in thermogenesis (calories burned as heat).

Fifth, performing cardio in a fast state reduces the intensity of the exercise.

At the end of the day, effective cardiovascular exercise is all about maximizing the total number of calories burned. The more total intensity you generate, the greater the calorie burning effect.

For most people, performing cardio first thing in the morning on an empty stomach will have a significant negative impact on overall exercise intensity compared to eating first.

Lastly, fast cardio causes a greater degree of muscle loss.

Research has shown that nitrogen losses nearly double when cardiovascular exercise is performed on an empty stomach.

If your goal is to burn fat while maintaining as much muscle as possible, fasted cardio probably isn’t the smartest choice.

So, to sum it all up…

Fasted cardio not only appears to NOT increase fat loss during exercise, but may actually reduce the total amount of fat burned due to a decrease in post-exercise oxygen consumption and overall training intensity. Also, fast cardio causes you to lose more muscle.

Bottom line?

If you’re looking to maximize fat loss while minimizing muscle loss, it’s probably best to eat at least a few hours before your cardio sessions.

Fasted cardio does not produce any clear fat-burning benefits, and if anything, it can be counterproductive.

Did you know that bodybuilders have to ingest more than 1g of protein per pound of body weight? Or that they need to eat every 2-3 hours? Did you know that they go to the gym a lot, but you will be surprised how long they stay in the gym and what they do there? Thought I’d write a quick article to shed some light on a few things bodybuilders do.

Most people think of bodybuilders or bodybuilding as a brutal sport full of big, dumb, insensitive louts trying to make up for something and carrying a serious inferiority complex with them. Have you seen the recent hit on bodybuilders by Planet Fitness lately? In it they portray anyone with big muscles as dumb fools. Well, maybe some are like that, but you can say the same about many people from all walks of life.

A bodybuilder has an incessant need to work his body, sculpt his body if you will, by using resistance training in a work of art. A hard, chiseled body, perfect in shape and symmetry and based on a healthy diet. In fact, a bodybuilder’s diet is truly amazing. Contains a low fat, high protein, complex carbohydrates and tons of vegetables. All food cooked to perfection with no added salt or fat. It may not be the most exciting diet to live on, but it serves you well in the body department.

Common Bodybuilding Myths:

#1 – The bodybuilder goes to the gym all day and almost every day of the week. This is simply not true. Most serious professional bodybuilders and amateurs alike will hit the gym 3-5 days a week and typically for about an hour to an hour and fifteen minutes at a time if they are training alone. They learned long ago that if you train past this point, the body releases cortisol and only uses your new hard-earned muscle for fuel instead of carbs or fat as it should. Train for an hour, go home…grow up.

#2 – All enormous bodybuilders are in the juice. Is not true. With new advances in supplements and a better overall understanding of the body’s functions with regard to muscle growth and fitness, natural athletes have entered new ground in muscle building.

3# – Bodybuilders go to the gym and train their whole body during their workout. It is usually like this; Go to the gym, work out your chest and maybe a part of your arm (either biceps or triceps), hit it from every possible angle. Do about 30 sets of exercises in total. Go home. Come back the next day or the day after, do legs, go home, etc. This grows a lot on your muscles.

4#- All that muscle will turn to fat if they stop exercising. Again, not true. First of all, muscle cannot be converted to fat. Fat is fat and muscle is muscle. Also, most bodybuilders keep most of their muscles forever. Once it grows, it stays. Sure they can be made smaller. Muscle can shrink, but you’d be surprised how much remains forever. Normally, just overeating with inactivity will make you fat.

Here are some other facts that are interesting. Your muscle grows while you sleep. Working out in the gym with heavy lifting will break down the muscle. The bodybuilder goes home and eats properly and then while resting (especially sleeping) the muscles will grow to compensate for the lifting. Another fact that is interesting is that a typical natural bodybuilder will only gain 8 lbs. of muscle in his body each year. Yes, there are some stories of lifters who went from 20 to 30 pounds. a year, but firstly, that’s not all muscle and secondly, some are enhanced bodybuilders and get a little help with a needle. A natural bodybuilder can gain up to 25 or even 30 pounds of muscle in a lifetime of lifting. And believe it or not, this looks like a ton of muscle. Huge, powerful, hard and dense muscles packed into a frame. Think 175 lbs. skinny guy and now thinks he weighs 205 lbs. or even more if genetics and proper training come into play.

Well, I could go on with this a bit longer, but I thought some of the basic facts would be interesting to someone who hasn’t lifted weights yet. Here’s a tip. Don’t worry about going to the gym getting too big. You’re not going to get as big as Arnold Schwarzenegger just by working out in the gym. If you could, a lot of people would do it and we’d have like 200 million rich (bodybuilding) Mr. Olympias running all over the planet. It just doesn’t work that way. If you want to start lifting weights, get a trainer or read about it and do it. You’ll get hard in all the right places and you won’t look like the giants in the popular muscle-building magazines. Trust me.

Have you heard of Terrell Owens’ workout routine?

Well, ever since number 82 Dallas Cowboys wide receiver Terrell Owens has been burning up the grill, everyone wants to know what exactly is the “secret” behind Terrell Owens’ workout routine.

In fact, many people wanted to know that Muscle and Fitness magazine ran a whole story on Terrell Owens’ training.

Here are some tips taken from the Terrell Owens Diet and Exercise Guide included with the new Terrell Owens Resistance Band Home Gym.

1. Use a Split Body Workout Routine

2. Do an hour of cardio at least 4 times a week

3. Use resistance bands for your workout…they cause less damage to your joints and muscles.

4. Warm up for a minimum of seven minutes before each workout. (Terrell uses a stationary bike for his warm-ups)

5. Owens only strength trains 4 times a week

6. Use the principles of supersets and muscle confusion

Terrell Owens’ workout routine is not your typical “no pain, no gain” workout program. Because as a soccer player he has suffered many injuries during his career, his emphasis is on gaining strength and muscle safely but quickly.

Using resistance bands has found a quick and safe way to achieve incredible gains that in 2008 already made him the #2 wide receiver in the NFL.

Terrell Owens’ diet is one of the main reasons for his incredible ripped muscles. At 6-foot-3 and 218 pounds of lean muscle mass, it’s very important that he eat correctly.

TO normally eats 5-6 meals consisting mostly of…salmon and chicken breasts. Spinach and broccoli are other of her favorites.

Terrell was recently asked about his diet. This is what he had to say regarding his eating habits… “I had to learn not to eat just to fill myself up, learn to eat 4-5 meals a day. Eating more often speeds up your metabolism.” TO also likes to do yoga, usually stretching for 10-15 minutes before a game or practice session.

The music is in a progressive style so users alternate from slow to fast training movements. This alternation exposes the body to different heart rates, providing a good cardio workout. Zumba fitness uses the body’s own resistance to shape and tone the body. Zumba fitness classes are held in a group to keep people motivated and socialize as well. This 45-minute exercise regimen burns a large number of calories without the user even knowing it. Zumba as a term means nothing, it’s just a catchphrase that has taken over the global market.

These Latin-inspired Zumba performance classes draw their roots and style from different musical styles such as cumbia, salsa, merengue, mambo, flamenco, chachacha, reggaeton, soca, samba, hip hop music, hacha music, and tango. Music is central to the necessary resources needed to perform Zumba. This is more of a performance class than a fitness class; so it keeps the interest of the user busy and thus achieves the goal of well-being and better health. Fitness classes are designed for all age groups, from the youngest to the oldest. Zumba is all about developing balance and coordination. The training intensity it provides targets upper and lower body strength. Maintaining body postures while performing zumba is essential so that the whole body is exposed to the movements and intensive training.

Zumba fitness was started in the 1990s by Colombian physical trainer Alberto “Beto” Pérez. Since then, it has taken the fitness market by storm. Today it is available in almost all countries and most fitness centers offer it as a special feature. There are nine different types of classes to address different age groups and cohorts. Zumba Gold is a very elemental and progressive style fitness session aimed at beginners and seniors; it starts with simple training steps until the body gets used to its rhythm and then it explodes. The Zumba step focuses on the lower body and the workout includes step aerobics and routines performed to Latin music. Zumba toning is a toning stick exercise that targets the abs, thighs, arms, and other muscles throughout the body.

All it takes is a one-hour commitment and a commitment to a healthy, clean eating plan. Zumba fitness classes are also available online and on digital media such as DVD; this is for those who prefer to exercise at home. A large number of people subscribe to digital classes and operate from their respective homes with ease and comfort. Although it is difficult to stick to the schedule when operating from home; however, it is up to the individual to make a decision. The goal of fitness class generally revolves around improving coordination, mobility, agility, and posture and muscle strength. More than just exercise, Zumba is promoted as a lifestyle. With the increase in the number of instructors, the spread of zumba fitness classes is becoming more evident and successful.

Our skin naturally begins to lose its elasticity, which will cause wrinkles, and repeated facial expressions, sun exposure, smoking, poor diet, and dehydration will speed up the natural aging process and lead to premature wrinkles.

Our skin ages in different ways:

Wrinkles- The skin loses some of its elasticity causing wrinkles and fine lines, the skin becomes thinner and drier, and new wrinkles are often found around the neck, eyes, forehead, mouth, and lips. Frequent movements of the fine motor skills of the face, which are repeated over the years, are usually the cause of these lines.

eye lines – Wrinkles appear at the outer corners of the eyes, caused by squinting in the sun, reading in dim light, or looking at a computer screen.

Expression lines Frequent frowning when concentrating or worrying can cause deep furrows on the forehead.

mouth lines – Fine lines around the edges of the mouth and lips are usually caused by smoking, lip puckering, or lip puckering when drinking through a straw.

volume loss

When we reach 30, one of the most dramatic changes in the skin is the loss of collagen. Collagen production begins to decline over time, leaving fine lines and wrinkles and a loss of skin elasticity. Our skin will begin to lose its smoothness due to the loss of fat and tissue under the skin. This loss of volume can make the face look gaunt and sunken, especially around the eyes and cheeks.

The loss of facial volume causes:

• Permanent parenthesis lines on rest face

• Sagging skin after sudden weight loss

• Cheeks flatten over time.

• Hollows to appear under the eyes.

• Sinking

As we age, our skin loses the collagen and elastin that keep it looking soft, smooth and youthful. Aging and gravity cause facial muscles to weaken, causing the skin to sag a little more each day.

Sagging skin causes:

• Fine lines and wrinkles that form on the skin.

• Skin pores often appear larger.

• Furrows and cracks begin to develop around the eyes, neck, and mouth.

• Lack of definition in the jaw line.

The natural rate of aging causes some of our wrinkles, sagging and volume loss, but there are some characteristics of aging that are completely out of our control; such as genetics, anatomy and gravity. However, there are cosmetic procedures available that can help slow down the aging process.

botox – When we relax our facial muscles, lines and wrinkles do not appear. These signs of facial aging can be easily reduced or eliminated with a botox treatment, resulting in a more natural and youthful appearance.

dermal fillers – Precise placement of fillers gives a naturally filled look to hollows in sunken cheeks and under eyes and smoothes deep lines, giving you dramatic results.

skin accentuation – We can use it as an independent treatment or combined with other treatments such as chemical peels or microdermabrasion to improve the results. These are great ways to tone, tighten, and smooth our skin. Gives the skin a rejuvenated firmness with the toned look of youth.

The common theme among many professionals today is that they tell you to do long, boring cardio to lose fat. “Get into your target rate and stay there for at least 30 minutes,” they say.

Well, what if everything these “experts” have been telling you for the last few decades has been completely and utterly wrong. mistaken?

As more and more research is completed, we are finally discovering the truth about what types of exercises we should be doing.

That kind of exercise is called interval training.

Interval training is just intense exercise followed by short rest periods.

Take hill sprints as an example. Let’s say there is a 50 foot hill near your house. You start at the bottom, run up (intense exercise) and then back down (short rest period). Then rinse and repeat the process.

So what are the benefits of interval training compared to long cardio workouts?

• 1) It takes less time – Interval training can last as long as a normal workout, but it by no means has to be. Since you’ll be pushing harder each exercise period, you won’t be able to sustain a very long workout. Usually 10-15 minutes is enough for beginner or intermediate fitness levels.
• 2) You drastically reduce your heart rate – When I first tried interval training, my heart rate was about 66 beats per minute, which is a bit lower than average but not quite in the “excellent” range. After about 2 months my heart rate was hovering around 50-55 bpm which means my heart is in elite condition. Like any other muscle, your heart gets stronger as it recovers. Since you recover between each interval, you’ll start to see a dramatic difference in your heartbeat.
• 3) You lose more fat – With traditional cardio you lose fat because you burn it while you exercise. However, once you’re done, your metabolism doesn’t really stay on a “high” like it does while you exercise. With intervals, even if you don’t burn as many calories during exercises, you can burn much more fat for the rest of the day. You literally burn fat while you sleep!
• 4) You Don’t Lose Muscle – With traditional cardio, you must have an almost perfect nutritional plan in order not to lose muscle. In many cases, even a perfect nutrition plan won’t help. However, with interval training you release HGH (Human Growth Hormone) which signals your body to build more muscle and lose fat. Why do you think sprinters have such lean, muscular bodies while marathon runners are all skin and bones?
• 5) You can combine programs – Chances are you’re currently on a cardio/weightlifting program right now. Well, what if I told you that you could get the same benefits in less than half the time? A workout I like to do is like this: First, I jump rope as fast as possible for 50 repetitions with both feet, then 25 times with my left leg, then my right. So I do it again. Then, I go in and do single leg squats and abdominal work to catch my breath. Then I do a series of vertical jumps. Then jump rope again. It’s a great lower body interval workout that I do in a total of about 12 minutes.

You can design an interval training workout around just about anything you’re currently doing. Remember, all you need to do is quickly increase your heart rate and then bring it back down again. Do this a few times and you’re done.

You no longer have to go to the gym for hours on end, wasting your day. You no longer have excuses why you can’t exercise. All it takes is 10-15 minutes and you can get in an incredibly grueling workout. Just be creative and have fun.