Category: General

How To Build Muscle Naturally – Smart Way To Build Muscle

Learning how to build muscle naturally is obviously the preferred way to grow muscles yet many choose shortcuts which at times can be dangerous. While some of these shortcuts are okay under supervision you need to understand the long term effects which can result.

Did you know that building muscle is a natural process anyway. In any type of exercise or work out you are tearing microscopic fibers. The muscle building occurs when these fibers repair and this is a natural process. Can you understand why pumping unnatural stuff into your body can work short term but is suspect over the long run.

In this article, we’ll take a look at building natural muscle and some important tips on how diet can help you achieve the growth you’re looking for.

Natural Muscle Building

It is important that you follow a strict schedule of weight training so that you can build natural muscle. Many people believe that if you lift heavier weights you will gain muscle faster. This is not always the case as people may think.

If you work out the correct way each and every time you only need to do weight training once or twice a week. If you want to you can pay a professional so they can tell you exactly what you should be doing on a weekly basis. This way you are sure that you are not overworking your muscles.

It is very important that you give your muscles ample time to rest this way they have time to rebuild. The period of time that you are resting during workouts is important to give your muscles the ability to regenerate. It is extremely important that you work your muscles to the point of exhaustion each and every day when you visit the gym so you are sure you build new muscle.

Diet Tips

#1.
Watching your diet is one of the best ways to build muscle and burn fat at the same time. Getting the right amount of vitamins and minerals is important because it will help you maintain a healthy lifestyle.

#2. It is important that you do not starve yourself because you need to eat food in order to lose weight. The reason for this is that it takes calories to burn calories. A great thing that you can do is to cut sugary and fatty foods from your diet completely. Sticking to vegetables, meat, and chicken is a great way to start eating healthier.

#3. In general most people need to eat around 2,000 calories or day, but this can vary based on your activity level. If you are working hard every day and you are already at the proper weight then you may need to eat extra calories every day. These extra calories are not bad for you because you are burning them up when you exercise.

#4. Drinking water is also a very important part of building muscle naturally and in a healthy manner. Most doctors recommend that you drink anywhere from eight to ten glasses of water consistently on a daily basis. Although, if you are sweating a lot during a workout routine you can drink additional water.…

By Dante Filyaw October 27, 2015 Off

How to Gain Muscle By Eating No Protein

Protein intake is absolutely crucial for building muscle mass. It is what muscle tissue is made of. So how can you possibly gain muscle by eating NO protein?

To help answer this question, we need to first look at a training technique known as carbohydrate or carb-loading. Carb-loading is used primarily by endurance athletes to increase glycogen stores in the muscles beyond what the body will normally store. This increased fuel storage equals greater endurance. This phenomenon is known as “supercompensation” and it is very well documented.

The basic technique for carb-loading involves first eliminating carbs from the diet for several days while continuing to train hard. Training is then reduced and the athlete eats large amounts of carbs, in effect “loading” the muscles with glycogen (stored carbohydrates). Since the body has been deprived of carbs, it reacts to the extra carbs by greedily holding onto every last one it can. This technique can result in glycogen stores up to 1 1/2 times greater than normal.

But what does carb-loading have to do with eating no protein and gaining muscle? Everything.

In the context of supercompensation, imagine the result if you were to remove protein from your diet for a day. Just like with carb-loading, your body will react by greedily holding onto every last bit of protein it can. But here’s the major difference: when accompanied by appropriate training, unlike with carb-loading where the extra carbs are burnt for fuel, you can convince your body to hang onto that extra protein permanently. How does this happen? By using it to build muscle, which is the primary storehouse of protein in your body.

How To Do It:

Note: before I tell you exactly how to do it, please keep in mind that I am not a medical doctor or nutritionist. This information is for educational purposes only and you should always consult your physician before making any major changes to your diet.

The technique consists of 3 phases: lead-up, protein deprivation, and supercompensation. These phases work synergistically to produce the conditions for very quick muscle gain.

In a nutshell, the lead-up phase consists of your training and diet for the several days before the protein deprivation day. The protein deprivation day is simply a day without protein. The supercompensation phase is the nutrition and training techniques you will use to maximize the rebound off the protein deprivation day.

I first encountered this technique a number of years ago in the writings of Leo Costa Jr. of Optimum Training Systems. He originated this theory after noting that farmers in Bulgaria would rotate protein in and out of the diets of their livestock to improve the amount and quality of the meat in the animals. He applied this technique to humans and weight training with amazing results!

Phase 1 – The Lead Up

There are several ways you can go about leading up to your protein deprivation day.

The first way is to continue with your regular diet and training right up until the day you do the protein deprivation technique. Take it relatively easy on your training – work hard but don’t push yourself. Take a full day (or two) off training the day before you do the protein starvation day to make sure you’re fully rested.

The second method involves temporarily restricting your carb intake before the protein deprivation day. (It is important to check with your doctor before restricting carbs in your diet, especially if you’ve never done it before.)

Basically, during the 3 days leading up to your protein deprivation day, you will keep your carb intake to around 30 to 50 grams per day (don’t change anything else in your diet, just reduce your carb intake).

Restricting your carbs will deplete your body’s glycogen stores, forcing it to rely more on fat and protein for energy. Remember the example I used in the beginning of the article about carb- loading? In the supercompensation phase, you will see how restricting then reloading your carbs, when properly combined with protein deprivation, can really shock your body into new muscle growth.

Phase 2 – The Protein Deprivation Day

This is the day that will set up the supercompensation, muscle-building phase. …

By Dante Filyaw October 26, 2015 Off

Muscle Gain Nutrition Calculator – 3 Tips That Will Maximize Muscle Growth

Muscle Gain Nutrition Calculator

As an ectomorph you are probably already aware of the fact that it is extremely hard to gain weight, or build any kind of muscle mass. The reason for this is that our genetic makeup has basically programmed our bodies to have a small frame and a very fast metabolism both of which have a negative effect on positive growth. If you are trying to gain weight, and build an impressive muscular body then following these 5 tips can greatly improve your chances of getting results.

1. Eat 6-8 Meals /day

This is very important as your body needs to stay fed all day long. The problem with only supplying your body with 3 meals a day is that before your next meal your metabolism has managed to drain most if not all the food in your stomach and without more fuel to replenish the lost fuel you will start to burn through other nutrients in your body such as protein and fat (which we are already in need of.)

2. Eat 1 Gram of Protein Per LB of Body-weight

Protein is the building blocks of your body, without protein your muscles will be unable to repair and building new muscle fibers. You should be aiming for around 1-1.5 grams of protein per pound of bodyweight. The protein should come from clean sources such as lean beef, chicken, turkey, tuna, and seafood. Muscle Gain Nutrition Calculator

3. Carbs, Carbs, Carbs

Carbohydrates are the nutrients that provide fuel for your body. There are 2 main types of carbohydrates which are simple and complex. Simple sugars get absorbed into the body at a very fast rate and provide us with short term energy. Complex carbohydrates are multiple chains of simple carbs and are digested much slower by the body. This means longer sustained energy. When trying to bulk up it is important to take in simple carbs in the morning for breakfast after a workout and stick to complex carbs the rest of the day.

Nutrition will make up about 50-60% of your muscle building results. Remember that in order to put on any kind of weight you need to consume more calories than you burn during a typical day. In order to find out how many calories you need per day you can simply go to google and do a search for “Daily Caloric Intake Calculator” and this calculator will give you a rough estimate of how many calories you should be consuming in a day.

The truth of the matter is that even if you are an ectomorph as long as you are consistent and follow a good nutrition and workout plan you will gain muscle and be able to build that attractive muscular physique your after. If you are absolutely serious about gaining weight, building muscle and to finally get away from being skinny, I would recommend reading the No Hype, No B.S Muscle Building Guide. Muscle Gain Nutrition Calculator

By Dante Filyaw October 25, 2015 Off

California Permanent Disability – Part 1

Workers’ compensation systems were created in the United States in the early 20th century to provide a system of compensation for work place injury. These systems were social engineering arrangements which were meant to serve the broader purpose of providing prompt medical treatment and cash payments to prevent the worker and their family from becoming homeless and thus a charge on the public as a whole. The idea was to spread the costs of work related injuries through the greater society as part of the costs of production. In exchange, employers were given protection from civil law suit and the employee was limited to workers’ compensation benefits. This arrangement is called the exclusive remedy. Today, employers and insurance companies only care about the exclusive remedy and are in the process of gutting what remains of the workers’ compensation system.
The most contentious element of the system has always been the method upon which permanent disability was determined. There is no easy way to determine what a blow knee, a bad back or carpal tunnel is worth. In a civil tort (personal injury) action, the damages are medical expenses, past, present, and future lost earnings, pain and suffering and in some cases punitive damages. The goal of a tort case is to fully compensate the injured person for all of his or her losses.
Since workers’ compensation is an alternative to tort law, the method of determining how to compensate an injured worker for permanent damage is also different. Workers’ compensation systems were never designed to fully compensate the injured worker for all losses. The reason given for giving less than full compensation is that the injured worker would “linger” (stay on benefits) and have no incentive to return to work.
Still, there was no set method on how to determine the value of permanent injuries when workers’ compensation systems were formed in the early part of the 20th century. In the early part of the 20th century until the 1970’s, most state systems utilized very different methods of calculating permanent disability. California chose a system that was used in Tsarist Russia.The stated goal was to compensate the injured worker for the injured worker’s diminished ability to compete in the labor market.
The permanent disability law percentage was based on the greater of the objective and subjective factors of permanent disability or the work restriction caused by the injury. Through the years the disability evaluation raters at the Industrial Accident Commission, and its successor, the Workers’ Compensation Appeals Board, formulated the percentages through custom and practice. There was no science to this system. In the early years of the worker’s compensation system, most permanent disability was based on a combination of objective and subjective factors with objective factors being the most important. In later years, work restrictions became the dominant factor in permanent disability ratings. The insurers and employers grew to despise the rating system because they viewed the subjective nature of the work restriction system and the wide variation in ratings between doctors as being too expensive and causing too much litigation and gaming of the system. Their real intent was to eliminate this system in favor of a system that would dramatically cut compensation for permanent disability across the board and have the added benefit of depriving many injured workers of representation as many lawyers left the workers compensation practice or found most cases not worth taking due to the low amount of permanent partial disability involved. …

By Dante Filyaw October 22, 2015 Off

Drug and Alcohol Rehabilitation Center at Los Angeles

For addiction treatment and drug detoxification in Riverside Axis Residential Treatment is prepared to offer you high standard programs for these two areas. The drug rehabilitation center in California is the perfect residential environment for those needing these programs.

A module of Twelve Steps to recovery is used within Axis Residential Treatment and they are dedicated to taking everyone’s recovery one day at a time. By maintaining a larger staff then client ratio we are prepared to provide individual care with methods of care regularly updating giving cutting edge treatments keeping themselves committed to being the top successful alcohol treatment center located in Palm Springs, California.

For those requiring affordable yet effective rehabilitation Axis Residential Treatment is the place for you. Get yourself involved with personalized detoxification programs and treatments for alcohol and drug solutions.

The drug rehabilitation center has been designed to assist residents by giving them a place to live without any bad influences giving them a safe environment with personalized treatment and care throughout. Axis Residential Treatment gives growth, accountability, and team support the whole way through. Our residents feel comfortable within the alcohol treatment center located in Palm Springs with all the amenities of retreat to make you feel at home every day.

You can receive real results with the assistance of our team at Axis Residential Treatment freeing you from any chemical dependencies you may have. Learn how to rebuild your life, your family, and maintain sobriety forever. If you or someone you know is seeking treatment for their addiction in the Riverside area or Los Angeles, Axis Residential Treatment has the services designed just for you and your family.

As one of the leading drug and alcohol rehabilitation providers located in the Los Angeles area we are prepared to offer you comprehensive services to get your life back together and begin living reality again.

The treatment philosophy at Axis Residential Treatment is based on the concept of the treatment of the human being as a whole. The curing includes not only freedom from the habit of addiction but also from the evils of mind, body and soul. It is essential for an individual to have a clean mind and body to detain the influence of alcoholism and drug addiction. Years of experience have shown that a permutation of proficient counsel and medical staff, a strong set-up of support, and active involvement of the client in the recovery community is the most effective approach to the treatment of drug dependency. An approach based on the moral and practical principles is the foundation of Axis Residential Treatment’s success rate in the treatment of alcoholism and drug addiction.

Our staff at Axis provides services that unite the treatment of all individual clients with education and skills development. An addict or alcoholic after treatment requires getting back and adjusting to the society to complete his lifelong journey. Through these approaches Axis treatment programs offer hope to those struggling with the upsetting consequences of drug or alcoholism dependency. The complete system of treatment services is based on the values that firstly abstinence from alcohol and mind-altering drugs must be maintained in order to treat the clients.

Recovery is regarded as an ongoing process, taking into account each aspect of life that is altered by alcohol and drug use. Axis emphasizes on the treatment of the physical, emotional, spiritual, and family aspects of addiction and alcoholism in the whole process.

Addiction and alcoholism are persistent, serious diseases. They have destructive impact on all walks of our life and require gentle care and constant observation and medication to get rid of them. We provide detoxification through our Residential Treatment, Extended Care and After Care programs. Axis Residential Treatment provides sympathetic, substance-free environments with various types of arrangements to suit the needs. Thus, the often difficult transition into mainstream society can be accomplished while helping clients to gain the necessary recovery process.

The recovering of addicts and alcoholics to maintain sobriety and grow in the recovery process requires a strong support and understanding to their desires. Axis recognizes this, and in response sponsors year-round social and recreational activities and aftercare programs to help the clients involved in recovery.

Treatment at Axis Residential …

By Dante Filyaw October 21, 2015 Off

Los Angeles Dermatology

You can find a superb dermatologist in the city of Angels. The question of whether you can locate an cost effective dermatologist in the region is another question and of course would depend upon your income point. If you are just an insurance salesperson in Southern Cal, you most likely can not proceed to the same skin care expert that all of the movie stars go to.

You want to be able to visit a dermatology expert who is aware of as many logical treatment as possible. You want to make sure that all of the provisions a skin care expert is taking advantage of is indeed up to date. You also need to make sure that someone claiming to perform Dermatology in the city of angels is actually certified by the required medical boards to do so within the state of California. The certification terminology can make a immense change in a malpractice lawsuit, in case a detail goes completely incorrect with your dermatological surgery for example. If the person who is doing your surgery admits to you they are actually not completely certified and you still mark off a paper offering them the go ahead to operate, this fact would eliminate any possible lawsuit.

It is important the consumer educate themselves about the skin care experts in the Los Angeles location and select the correct individual for their wants. You want to make positive the person has a record of correct diagnoses to work from. If the physician truly can not tell what that mole or increase is, they should probably not be the physician you need to be working with. There are tons of doctors who practice Dermatology in the city of the angeles so your options truly are not limited.…

By Dante Filyaw October 21, 2015 Off

You Have To Tear Muscle To Build It

Okay, we all know that the quickest way to build muscle is to use progressive weight training.

Progressive means that as soon as you get used to lifting a certain amount of weight, you add a little more. Over time, you’ll get stronger because your muscles adapt by getting larger to handle the added weight.

Our bodies adapt to whatever stress we regularly put it through. When you lift weights, what you’re doing is actually tearing the muscle tissue in a healthy way. When you eat the proper nutrition, mostly protein, they’ll actually repair themselves. In fact, they get stronger and bigger without lifting more weight.

As you continue to lift more weight, your muscles will keep adapting to this increased overload. So they get bigger.

But one thing you may not know, is, lifting weights actually causes muscle fiber damage. And this microscopic damage needs to heal properly if you’re going to gain any muscle.

There are type A and type B fibers in your muscles.

Let’s say the higher repetitions might tear the type B so heavier weights will tear them and bring them back stronger. Some people are fast switch and some people are slow switch.

Fast switch responds to high reps, mostly between 8-12 repetitions. Slow switch will respond to slower reps between 4 and 6.

Every body has a different buildup. Let’s say, for example, my bicep is 90% fast switch and 10% slow switch. I would need to do mainly high repetitions for my bicep.

You, on the other hand, might be 90% slow switch and 10% fast switch so the approach you would want to take is lower reps.

So, in order to build muscle mass, you first have to tear it slightly.

The degree of tearing is directly related to how hard and how long you exercise and what type of exercise you do. Movements in which muscles forcefully contract while they are lengthening will cause the most muscle growth.

These are called “eccentric” contractions, and they provide the resisting action of the muscle such as lowering weights and performing the downward movements in exercises.

When you get the proper nutrition, your body repairs this muscle tissue damage and makes it stronger, for the next time you have to handle this weight.

That’s why you have to first cause slight muscle damage, for new muscle mass to be built.…

By Dante Filyaw October 19, 2015 Off

A La Jolla, Irvine, Los Angeles and San Diego Biotechnology Attorney’s View of What Biotechnology Can Do for Mankind

If you work in any of the high tech or university medical research areas of Southern California such as La Jolla, Carmel Valley, Los Angeles or Irvine, are involved in agriculture in areas such as Fresno, the Imperial Valley or the Coachella Valley, you may know that biotechnology and patent law are becoming more and more important to your business.

For many individuals, however, whether they live in large cities or areas such as Anaheim, San Diego, Orange County, CA, Santa Ana, Santa Monica, Long Beach, Huntington Beach, Oceanside, Rancho Cucamonga, Ontario, or Garden Grove, biotechnology is a mystery they only hear bad things about on the news.

I’ve been asked, “What is biotechnology really about and does it mean the end of civilization as we know it.”

It is often referred to as genetic engineering, which will cause the average person to go into a sweat fearing that he may have just eaten some genetically altered food for breakfast.

But biotechnology is so much more, and in this writer’s opinion, it is the hope of mankind if it is developed with an abiding respect for nature and a doctor’s creed of ensuring no harm is done.

Today, biotechnology is broken down into four main areas: red biotechnology is applied to the medical field, green biotechnology is applied to agriculture, white biotechnology is in the industrial field and blue refers to the aquatic field.

In the medical field, biotechnology helps develop new medicines, new therapies, and can be used to use normal genes to target or replace defective genes or boost immunity.

In agriculture, biotechnology can be used to boost the yield from crops, reduce the vulnerability of crops to disease or weather, and to increase the nutritional values of foods. It can even be used to improve the taste or texture of foods. A benefit of biotechnology in agricultural applications is to reduce the need for pesticides or other harmful chemicals on crops that go into the nation’s water supply.

A new area in which biotechnology is developing rapidly is in biological engineering such as in the development of bio processes from the laboratory to the manufacturing or industrial scale.

Biotechnology is not without criticisms and raises moral dilemmas. What biotechnology can solve, sometimes produces unwanted results such as residues and super resistant foods that may contaminate other non-genetically modified crops. Cloning has also stirred much controversy each time it is in the news.

But biotechnology in the future may also lead to new ways to clean up contaminated environments and the pollutants and wastes mankind produces. And as the world does harm to its environment, much must also be done to reverse these effects before it is too late.

If you have a biotechnology legal issue in Irvine, Orange County, La Jolla, San Diego, in the Inland Empire, Los Angeles, Palm Springs or anywhere in Southern California, we have the knowledge and resources to be your California Biotechnology Lawyer and your La Jolla and Irvine Biotechnology Attorney on your case. Be sure to hire a California law firm with patent and licensing lawyers who can serve areas such as Los Angeles, Palm Springs, Palm Desert, Anaheim, Irvine, Newport Beach, Carlsbad, Corona del Mar, Laguna Beach, Huntington Beach, Santa Ana, Rancho Cucamonga, Ontario, Fontana, Del Mar, San Diego and Indio so you are properly represented and get the compensation you deserve.

If you have a biotechnology, patent, trademark or licensing matter of any kind, call the Law Offices of R. Sebastian Gibson, or visit our website at http://www.sebastiangibsonlaw.com  and learn how we can assist you. You can also call us to speak directly to Sebastian Gibson on the phone about your legal matter.…

By Dante Filyaw October 18, 2015 Off

Los Angeles Terrorist targets

Fox

ICE          

Michael Webster: Syndicated Investigative Reporter. Oct 8, 2009 at 7:00 PM PDT A Lake Elsinore man who lost his hand in an improvised explosion device (IED) is being held in custody today after he went to a hospital emergency room with his hand blown off. His brother and mother have been arrested on suspicion of making explosives and child endangerment, a Riverside county sheriff’s sergeant said.

The allegations stem from explosives found at the family’s home, where the mother ran a licensed daycare facility, said sheriff’s Sgt. Dennis Gutierrez.

Benjamin Kuzelka, 23, walked into a hospital and told emergency personnel that he had shot his own hand, said sheriff’s Sgt. Gutierrez.

An examination of the wound determined it was not consistent with a gunshot, and Kuzelka later told deputies that he had been injured by explosives, Gutierrez said.

Sheriff’s deputies, along with agents from the FBI and Bureau of Alcohol, Tobacco, Firearms and Explosives, went to his home at 30524 Audelo Street and found bomb-making materials and marijuana plants, the sergeant said.

Kuzelka was in serious condition and will be arrested when he recuperates.

His brother, Grey Timothy Kuzelka, 21, was arrested and booked into the county jail. He had been free on bail since Sunday, following an arrest on suspicion of drug possession, sales and transport.

Their mother, Rebecca Kuzelka, 55, was also  being held.
The possibility that the family is associated with hate groups or other radical home grown or international terrorist with intentions of bombing southern California targets is being investigated by local, county and federal authorities according to an investigator.
Law enforcement in surrounding counties including Orange and L.A.Counties are investigating to see if there is any connection between the Kuzelka family and any recent bomb threats.
LAX has long been believed by terrorist experts to be a high grade target for terrorist.
In a wide-ranging Rand report it considered the potential casualties from car bombs, mortars, snipers and surface-to-air missile attacks the most likely scenario and is the first public blueprint of the airport’s greatest vulnerabilities.
LAX, the world’s fifth-busiest airport, is considered the state’s top terrorist target. An Al Qaeda plot to explode several luggage bombs in terminals was foiled in December 1999.  According to former president George Bush a Los Angeles skyscraper was a terrorist target.
Bush indicated that in Feb 2006 – Al Qaeda terrorists were planning to fly a plane into the tallest building on the West Coast not long after they’d launched the Sept. 11, 2001, attacks on New York City and Washington.
The terrorists’ target was a notable Los Angeles office building, he said during a speech given at the National Guard Association of the United States’ headquarters.
The 73-story Los Angeles office building, the tallest structure west of the Mississippi River, was called the Library Tower at the time of the terrorist plot. It was later renamed US Bank Tower.
Bush said the scheme involved terrorists using shoe bombs to hijack an aircraft that would then be flown into the skyscraper. The plot was thwarted in early 2002, Bush said, when a Southeast Asian nation arrested a key al Qaeda operative who was in on the plan.
“Subsequent debriefings and other intelligence operations made clear the intended target and how al Qaeda hoped to execute it,” Bush said. “This critical intelligence helped other allies capture the ringleaders and other known operatives who had been recruited for this plot.” Bush said the ringleader of the West Coast plot was Khalid Sheikh Mohammed, who was al-Qaeda’s military chief at the time. Mohammed was later captured in Pakistan in March 2003, Bush said.
Mohammed had planned to employ members of JI, an al-Qaeda-affiliated terrorist group located in Southeast Asia, for the Los Angeles operation, Bush said. The al Qaeda chief wanted young South Asian men rather than Arabs to conduct the operation, he said, so as not to arouse as much suspicion.
Bush said the leader of JI was a terrorist called Hambali who’d recruited key operatives for the plot who’d been trained in terrorist camps in Afghanistan. The recruits met with Osama bin Laden to get their marching orders, he said, and then began preparations for the ill-fated …

By Dante Filyaw October 8, 2015 Off

Why Do We Want Muscles? How Do We Get Them?

What are muscles?

Muscles are tissues in the body that contract in order to promote movement.

There are many people out there who want  to build muscles.

        Some people want to build muscles for various reasons such as:

  • To boost self esteem, by doing this they feel better about the image the see in the mirror and also the way people look at them.
  • Another reason is they do it for entertainment and jobs purposes for instance a body builder, male models or others.

How to  build muscles?

People build muscles by going to the gym for 30 minutes or more for 3 to 5 days during the week . 

They do various exercises to strengthen the different muscles and promote muscle growth. 

  • For example you might do weight lifting and push ups to build your triceps and biceps.
  • Squats for your legs and gluts to make them tighter.

       To get  the desired results, one must be dedicated and disciplined, you might not see the desired results right away but its a start.

      Some people might not see the results they want because they might have excess body fat which covers the muscles.  Because of this some individuals will give up. 

           One solution to this is to go on a diet that consists of less carbohydrates, more fresh fruits and vegetables and be sure you are getting your daily 8 glasses every day, be sure to get enough sleep.  And exercise regularly.While on your daily exercise regime for building your desired muscles be sure to get alot of protein into your body to promote healthy muscle growth.  

Do you ever wonder if there was a way to get them in even faster without all that work mentioned above? 

To get more information click here: http://andes-7minutemusclereview.blogspot.com…

By Dante Filyaw October 6, 2015 Off