All posts by Helen Edwards

Top Political Climates and Instability around the World Right Today in

Top Political Climates and Instability around the World Right Today in 2017

Politics is everything. In fact, the main reason for global political instability is the blind belief and faith in political leaders and authority. Did you know that extreme poverty destroys families, nations and communities? Well, now you know. It is the main reason for political unrest and instability; it fuels conflicts in our different societies. With that said, I am sure you are probably asking yourself what political instability is.

Political instability is the volatility experienced in the various political environments across the globe. Political instability is the process where the political climate of a nation suddenly fails or changes. It destabilizes a nation and a country has increased probabilities of getting disturbed or changing. By now you are probably wondering what some of the reasons for political instability are. A little knowledge on the top causes for political instability will go a long way in helping you understand the current political climate and instability across nations in the world.

Top Causes for political instability

Let us quickly dive in!!

1. If the freedom and rights of the people are not respected

2. Mismanagement of public wealth and corruption

3. If elections of a country are not free and fair

4. Extreme poverty and mass unemployment

5. If opposition parties are suppressed

6. If the current ruling government decides not to be transparent and open in its dealings

7. If the citizens of a nation live in fear

8. Increased level of prejudice and unreasonable hatred of the people who are different from you like; tribalism might spur political instability

9. If the current president holds on to power for too long.

Now you know the reasons for political instability. Here are some of the top political climates and instabilities around the world today in 2017.

Top Political Climates and Instabilities around the world today in 2017

1. The unpredictable Super Power-United States of America

President Trump is expected to use his power to advance the boarder interest. More hawkish and the less predictable U.S foreign policy is expected during his time in power. U.S institutions will fail due to the edging in allies in Asia, Europe, China and Russia.

2. China leadership transition

The leadership transition that is experienced in China will result into risks beyond the countries boarders.

3. The Europe Power Vacuum

Some of the potential threats to Europe in 2017 include; The delicate relations with Turkey and Russia, Brexit negotiations, Greece’s Finances and the France�s Election.

4. The Middle east and the technological disruption

The technological change experienced in the Middle East is further weakening the region. The revolution in energy production will undermine the economic stability of the various states as they solely depend on gas and oil exports for their government revenue. Less jobs will be creates as a result of automation at the workplace, Cyber conflicts and forced transparency will result in an unstable middle east.

5. Struggling African Nations

With Kenya being the first African country to nullify the election of a current sitting president, a lot of political tension and instability is witnessed in the country even as they go into another fresh re-election. South Africa’s Jacob Zuma faces a lot of corruption allegations and is afraid to pass on power to someone he does not trust.

From the above facts, it is true that there are various countries and states across the globe that are faces with unstable political climates. Political instability affects the economy and in most cases results into feuds and crisis in a nation.

What are the Implications of a Country like China Becoming a Superpower?

We all read headlines in various newspapers, websites, TV or radio stations that the China is becoming a world super power. Currently, they are becoming stronger every day, as Chinese National Statistical Bureau announced that economic growth in that country is more than 9% – which is far more than expected. And as they announce, it will grow even more.

Their big rivals, Japan, are not so far ahead now because the Chinese economy is growing much faster than the other countries. It would have been said that the current global crisis does not hit them.

Their workforce is one of the cheapest in the world, but its production is massive. However, their success is due to their big military strength.

We all know that China was once a very poor country, which struggled to keep pace with the then world capitalist forces, like USA, West Germany or Great Britain. The Communist government then reversed them, but now it looks like they are on a good way. You are probably wondering, is there any consequences?

We already mentioned that the Chinese workforce is very cheap, which of course can only destroy the economies of more developed countries. Most of the world’s big companies are going to China to build factories, hire people and pay them at least 10x less than their domestic worker. This led to an increase in the unemployment percentage drastically.

During 2015, China’s defense policy has undergone radical changes. Changes that helped China to become one of the strongest military force in the world. In March 2013, China changed its behavior in the area around the disputed islands of Senkaku (Djaoiu). Then – instead of unarmed ships – for the first time they sent the warships and airplanes of the PLA (People’s Liberation Army) warships. This measure had a serious political effect.

In November 2013, Beijing introduced a good part of the East China Sea into its PWR identification zone. In that zone, the United States and Japan began demonstrative flights with their own warplanes, to show that they did not recognize the Chinese side’s decisions.

Although in such situations China does not yet directly use force, it cannot be said that they are as much passive. The first month after the introduction of the identification zone, China, in response to the fall of foreign warplanes into the zone, has already aired its aviation for 51 times. Chinese warplanes made a total of 87 flights.

Their cooperation with North Korea is also well-known. North Korea is probably the most dangerous country in the world at the moment. They threaten to start the Third World War. However, nobody currently knows what kind of military force or nuclear weapons they have. The US government thinks they do not have any nuclear weapons, but they cannot be sure.

The world is currently in the global economic crisis and in history it is known that the production of weapons significantly increases the economy in the country. So, we can only hope that country like China will find some other solutions to rise their economy, and leave the world in peace.

Ways in Which Corporations Can Reduce Their Carbon Footprint to Improve Environmental Sustainability

Corporations globally are competing to minimize their carbon emissions which make it one of the major environmental concerns. Carbon footprints are environmental capacity of the overall greenhouse gas emissions (GHGs) caused by individuals, products or organizations.

Organizations measure their carbon footprint by using the following steps: explaining their organizational boundaries, determining the origin of emissions, the duration of the emissions, methods of data collection and finding the emissions factors to utilize.

After calculating carbon footprints, organizations are left with work of searching for appropriate remedies and cost effective procedures to minimize the effects of these emissions.

Here are the recommended that can be used to minimize carbon footprint.

1. Minimize The Consumption Of Energy

Energy consumption is the largest contributor to the emission of carbon footprint, it accounts up to 50-60% of carbon footprint.

To minimize energy consumption organizations should aim their focus on these key sections:

· Heating which comprises of proper insulation, frequent heating sustenance, investing in modernized heating technologies such as condensing boilers and heat pumps.

· Office equipment and furniture, actions involve using digitalized power shutdown programs and switching off the equipment after completing a task.

· Lighting, companies are recommended to use energy saving lighting equipments.

· Cooling, it involves frequent maintenance of cooling systems and using advanced cooling technologies.

2. Recycling

Waste that is send to landfill brings about emission of methane gas which is one of the greenhouse gases. To minimize emissions extracted from waste products, organizations should aim on achieving an all-inclusive recycling program and potentially analyze the opportunities of pyre via Energy from Waste dump (EfW). But EfW emits greenhouse gasses during the process of pyre the extraction of energy from waste products is more compared to the gases extracted from other thermal energy such as gas and coal.

3. Reducing The Amount of Flights

Business trips can be a significant contributor of organizational carbon footprint. In order to make this effective business trips can be reciprocated with video or audio conferencing. Also, companies should countercheck their business travel policies and posses methods that confirm flights are a necessity.

4. Minimize the Consumption Of Fossil Fuel

Fuel consumption for automobiles is a contributing factor to organization’s carbon footprint. To minimize fuel consumption from automobiles, organizations can encourage and advocate more sustainable ways of travelling employees.

Actions to implement this comprise of investing in advanced sustainable organization’s fleet of automobiles, car pool schemes, consumption of green taxis, and the establishment of a cycling program for employees.

5. Implementation Of Sustainable Procurement

A large proportion of companies’ carbon footprint is an outcome of fixed carbon emissions from their source and their supply chain. Goods bought and are connected to carbon footprint emissions should be properly stored, transported in secure carriers and after using them they should be properly disposed.

Companies with massive supply chains can minimize their carbon footprint by implementing sustainable procurement fundamentals.

Efficient actions to minimize carbon footprints can assist organizations in saving lots of money.

Companies and organizations are now viewing climate change as a real business hazard and also a risk to humanity. The easiest way to do this to identify and prioritize methods, considering the effects of carbon footprints on the environment, and search for appropriate remedies that can be implemented to solve this problem.

Are religions throughout history and today a good thing or a bad thing

We’ve all met that person who picks on their gay neighbor because his sexual orientation goes ”against God’s way.” But we’ve also all met that person who has donated thousands of dollars to their church’s charity fund because “God wants us to help those in need.”

Religion in the modern world certainly has its fair share of pros and cons. Many people use their religion as motivation to do good, but there are also many people who use their religion as motivation for evil. It’s hard to say if religion is a good thing or a bad thing because everyone interprets it differently and there’s such a wide spectrum. It’s not black or white.

According to a 2014 article in the Huffington Post, American religious organizations have helped former gang members get their lives back on track, taught children how to care for the environment, helped their local communities heal after deadly school shootings, provided health care and clean water to poor areas in Ethiopia and advocated for inclusion of LGBT people and people with disabilities. Many of the examples were found via the #ReligionDoingGood hashtag on social media.

I remember attending my city’s local LGBT Pride Parade last summer and being pleasantly surprised at how many religious organizations were participating, and spreading a message of love and inclusion for people of all sexual orientations. After witnessing the gay kids in my high school get picked on by the “good” Christian kids, it was a refreshing change that gave me hope for the future.

A parade isn’t going to solve everything though. We still have a long way to go before hate is truly erased. Although religion can be great for bringing communities together, it can also tear them apart. The ongoing wars involving the Sunni and Shia Muslims in the Middle East are a prime example. Those two sects have been dealing with conflicts for centuries, according to a February 2017 article by the Pulitzer Center.

Religious conflicts aren’t just happening in the Middle East though. They’re happening in the US too. While they’re usually not deadly conflicts, they can be just as dangerous to a person’s well-being.

According to a 2016 article from the Christian Broadcasting Network’s website, domestic violence and abuse toward women is much more likely to happen in conservative Christian households than in non-religious households. These women are taught from a young age that their sole purpose in life is to “submit” to their husband’s demands and if they step out of line, he’s going to do whatever it takes to maintain control. They’re refusing to speak up due to fear of physical violence, and refusing to leave their abusive marriages because of finances and their children.

The women who do escape usually end up having a difficult time getting over the trauma. It doesn’t help that their religion pressures them to get married before they can drink alcohol legally, often to the first man who shows interest in them, and then to have multiple children soon after. They’re making very mature life decisions at a time when they’re most likely nowhere near mature enough.

It’s important to be aware of both the positive and the negative aspects of religion. Religion should be used as motivation to spread kindness toward everyone, no matter who they are or where they came from. When religion is interpreted as a very strict, black and white formula for how to live one’s life, that’s when the negative aspects come out. Just because a particular strict formula works for one person doesn’t mean it will work for everyone, and it’s important to be aware of that before judging anyone else. But at the end of the day, as long as someone is happy with their life and their religion or lack there of, they should just do whatever floats their boat. It’s not my place to judge them.

Make 2017 A Year of Success With These 5 Business Tips

A year is all that an entrepreneur needs in order to be successful. Now that we’re well into 2017, the plans of some of the most successful entrepreneurs have begun to unfold, giving everyone the chance to analyze and see what are the trends for success in 2017.

We have gathered some of the fastest growing business trends of the year, in order to help everyone get a head start over the competition:

1. Tech implementation

Technology has started evolving at a truly impressive rate in the last few years and this has had consequences on all aspects of human life. Now, in 2017, there is even talk of the first commercially available VR headset being right around the corner. With the increasingly faster development of mobile technologies and VR tech, businesses have the unique opportunity of truly getting in touch with their clients.

AI, machine learning and big data analytics are the perfect tools for both large and small companies who want to enter a world where there are no more barriers between employees and managers, or between companies and customers.

Technologies such as Paypal, Apple Pay and Google Pay are only a few of the tools that should not be ignored this year. They have become second nature to people, and most of them have come to expect companies to offer them some of these features.

2. Long-Term is the only way to go

Any successful entrepreneur knows that the single most important thing in business is to plan for the long-term. Also, most people attempt to set goals that are unachievable. 2017 is the year of realism when it comes to businesses.

Make long-term plans and set realistic goals for both a company’s employees and for the company itself. This trend has been around for years, but has only now started to grow in popularity. Business owners have come to understand that in order to make profit, a company needs a solid plan.

3. Innovate and look for inspiration in unexpected places

The most important thing when trying to develop a company is to understand the need for constant innovation. As time goes by, people tend to get more and more easily bored. In order to not only survive, but to thrive in the current society, it is important to constantly try to find new ways of engaging clients and keep them coming for more.

Inspiration for these changes rarely comes by itself and it is important to keep an open mind. Solution for problems can come from anywhere and anyone. For all intents and purposes, everyone and everything is a resource when it comes to the development of a business. Use everyone’s expertise and opinions to the benefit of the company.

4. Keep hiring young people

A company’s employees are its most important resource. Unfortunately, even when taking experience into consideration, an aging workforce can be detrimental to the development of a company. Try to continually hire new people, young people. This will give the company an incredible precious commodity: insight into the way in which the new generations think.

5. Adapt to the new markets

Human society revolves around the concept of constant change. Nowadays, things have begun to speed up and it is important to do what it’s necessary in order to keep pace. People’s tastes and preferences can change from one year to another and while it’s true that trends can come back, that is not a risk that should ever be taken.

7 Top Fitness Trends in 2017

A New Year means a fresh beginning, and probably an opportunity to improve some of your old workout techniques with one of the top fitness trends. Every year comes with its own fitness trends and 2017 is no exception. According to the American College of Sports Medicine (ACSM); body weight training, wearable technology, strength training and High-intensity interval training (HIIT) will go viral in 2017. Here are the 7 top fitness trends in 2017 according to ACSM’s yearly list of what is shaping up the fitness world.

7 Top Fitness Trends in 2017.

1. Body Weight Training.

No equipment workouts will be popular in 2017 because they can be modified to suit any ability level, they are considerably easy to learn and can be done anywhere. Additionally, body weight training exercises are an ideal way to get fit at no cost. When combined with aerobic training, this fitness technique helps to increase lean muscle. Pull-ups and push-ups are expected to rise in popularity in 2017, but there are other viable choices for instance lunges, planks and squats, just to mention a few.

2. Wearable Technology.

For the last few years, wearable fitness equipment for instance pedometers, fitness trackers, smart watches and heart rate monitors have been hot holiday gifts. According to ACSM, that trend won’t be going anywhere in 2017. In fact, the sales of wearable fitness gadgets are expected to rise above $4 billion in 2017.

3. High-Intensity Interval Training (HIIT).

High-intensity interval training is projected to be a major fitness trend in 2017 because most people are short of time. Instead of spending ample time exercising at a slow-to-moderate pace, HIIT enables you to burn calories fast by engaging in quick bursts of high-intensity exercise with brief rest periods. Apart from helping to burn more calories within a short period of time, this exercise also helps to build endurance.

4. Strength Training.

Gone are the days when cardio was the only big strength training technique. Strength training has risen in popularity and it is expected to get big and better in 2017. Besides building muscles and increasing endurance, strength training comes with other health benefits including preventing back pain, diabetes and much more. Furthermore, a growing number of women have realized that weight lifting won’t make them bulky as believed earlier, but will boost their metabolism and help them to burn fats.

5. An increase in the Number of Certified, educated and experienced Fitness Experts.

The number of people studying to become fitness trainers has been growing slowly but surely. Labor statistics predicts that this trend will go up in 2017, with employment of fitness experts rising to 8 percent between 2014 and 2024.

6. Exercise is Medication.

Exercise has vast benefits including lowering the risk of stroke, heart disease, cancer, dementia and other chronic illnesses. What’s more? Regular exercise helps in mood-boosting and stress-reduction. As a result of these benefits, the American Medical association in conjunction with ACSM co-launched a global initiative called “Exercise is Medicine” to encourage physicians to refer patients to fitness professionals in their societies. This initiative is projected to get better in 2017 as many people begin to use exercise as a vital preventive health tool than ever.

7. Group Training.

Group training is a big fitness trend that is predicted to get better in 2017 as many people ditch solo training. This fitness training method makes trying new exercises like boot camp easy and fun. Also, it keeps you motivated to push yourself beyond limits.

Final Purport.

Other fitness trends in 2017 include yoga; functional fitness; circuit training; use of mobility and flexibility rollers; use of smartphone exercise apps; outdoor activities like hiking; wellness coaching; personal training and exercise/weight loss. Thus, whether you love riding, CrossFit barre, yoga or just strength training; keep enjoying because this fitness trend isn’t going out of style in 2017.

How To Get Re-Motivated To Go To The Gym

Gym

Let’s be honest, losing weight can be a very tough task for a lot of people. Due to the difficult nature of dropping weight, many people lose focus early on in the process they had already started and tend to give up before seeing any real results.

If you can’t seem to put in consistent effort to exercise regularly and eat a nutritious diet, here are some tips to keep your motivation high again and help you get fit for real through eating a healthy diet and also working in gym:

1.Imagine the Future You, and Remember Why You Started

One of the best ways to keep yourself motivated is to visualize the end result. Whenever things start to get hard, try picturing yourself after all of the weight loss. Do you want to look like your favorite professional athlete? Do you simply want to see some definition in your abs? Do you just want to feel healthier? Remember why you went to the gym in the first place and how it will improve your life.

Maybe you want to become a fitness model or bodybuilder but just have a long way to go. When you win your first amateur contest, all of the sweat and tears will be worth it. No matter what your reasons are, keep them in mind as you endure the pain to reach your ultimate goal.

2: Find a Healthy Hobby

Many people fail to stay consistent with workouts and diets because they are painful and boring. Feeling sore and achy every other day and eating bland food for every meal is not fun for the majority of those who are trying to slim down or be fit. However, going to the gym can be a lot more entertaining if you get a little creative.

There is a huge variety of healthy hobbies for you to choose from, so deciding to go the gym as your hobby and making it as a part of what you like, it will help you since doing what you love is the easiest way to keep your motivation burning.

3: Work Out With a Buddy

Having a workout partner can make exercising a much more engaging experience to the gym. You will likely feed off of each other’s energy, motivating the other person as he or she performs the next set of lifts or the next set of pull-ups.

You might also develop a friendly rivalry if both of you have the same general goals. Seeing who can do most lifts is a nice way to push yourself and your workout partner every time you step into the gym for a session.

Scheduling a time to work out itself increases your chances of getting to the gym since you won’t want to bail out on your partner and vice versa.

4. Eating healthy foods

Would it not be easier to go to the gym twice a week and do a proper strength training exercise program to boost your metabolism and begin to burn more calories each day? Instead of eating whatever caused you to become and stay overweight? Would it not be easier to prepare ahead and eat 4-6 small meals each with a portion of quality protein so you can further boost your metabolism?

This is the type of eating that will keep you feeling full and satisfied so you can wean yourself off processed high sugar/fat foods full of unhealthy chemicals that cause you to crave even more unhealthy foods. Those are the habits that will keep you stuck forever in an unhealthy overweight body if you allow them to.

So you’re probably asking yourself how do I know that doing the above will give me more motivation to exercise and eat right?

You don’t know if something will work for you unless you actually try it for yourself. With that said, research does support all of the previously mentioned tips as being effective for increasing motivation in individuals who normally give up too soon.

In addition to making exercise more entertaining, your friend contributes the “benefit of support, encouragement, and even a little healthy competition.” These benefits are enhanced when both partners have the same end goal and participate in a physical activity that both enjoy.

work out

4 Ways To Spice Up Your Workout Routines

Introducing 4 ways to make your workout routines fresh and push you pass your threshold and get the weight loss results that you have always dreamed of!

Getting constant results from your workout programs is really a tough thing to handle. This is because our bodies are funny in a certain way and responds in a certain way as well. Did you ever feel that one day your abs routines feels like a killer routine and then next day you don’t feel it working that well anymore?

This is what I am talking about. We need to get you out of the rut and make you exercise routine fresh again! When you constantly overload and surprise your body with exciting new workout routines, your body will respond and produce great results! You have to give the body a reason to change and improve.

Workout Routine Spicer 1

Do most of your exercises on unstable ground. That is right. This is one of the rare times that we want instability. You can do your exercises on one leg, on a fitball or instead of placing your feet on the ground; you lift them up in the air to make your body unstable. This is simple step increases the difficulty of the exercise because it automatically incorporates the core muscles. Don’t believe me? Try it, I can guarantee that you will sweat excessively!

Workout Routine Spicer 2

Include high intensity weight training or advance training techniques like supersets. Just like the name, supersets will give you a superburn! Instead of just doing the same old boring one set, rest and then one set, do a set of exercise and do another set of exercise on the opposing muscle group immediately with no rest in between! Sounds crazy? Well, it will give you crazy results!

For example, let us the chest and back muscle group. Both of these muscle groups have are opposing muscle groups. First, do a set of bench press of 12 heavy reps. Then, rack the weight and immediately rush over to the lat pull down machine and do 12 reps on controlled pull downs to the front. Even if you are out of breath, don’t give up! Finish off the set! Do three rounds and by the end of the third round, you will feel super pumped!

Workout Routine Spicer 3

Execute your arm movements’ one arm at a time. Again, I want to take you away from the conventional method of weight training. Usually, we use two hands when we lift weights. That is just normal right? How about try using one arm at a time or alternate arm for a change? You don’t do this without any purpose. Using one arm at a time can help incorporate the core muscles! Now you get t spice up your exercise routine, build that muscle and get a solid core all at the same time!

Workout Routine Spicer 4

Do circuit training instead of just the old fashion do weights first and do cardio later technique. Circuit training is a technique where by you would combine cardio and weight training together to form a solid one-hour workout. Typically, a circuit has 5-to6 intervals and one interval is made up of 2 exercises of 2 sets each and the one 3 minute high intensity cardio session.

You have to spice up your exercise program if you want to optimize your exercise results. Our body is something very special. It adapts easily to things hence we can only get fabulous results if we keep the body guessing. Hope you have a pleasant workout!

8 Ways to Decorate Your Home In 2016

home decoration

There are many different ways you can decorate your home and the internet is replete with endless ideas that can help you achieve any kind of look. However, if you are looking for something different, something amazing, then the Plantation style is ideal for you. It is inspired by the English and French colonists who moved to the West Indies in the 17th and 18th century. The plantation style will give your home a cozy, relaxed, and holiday appeal. So, without further wait, let us learn some ideas for the plantation style décor.

The Floors

Wooden flooring will give your home a cozy and warm feel. You can also add floor accessories like antique-looking carpet and woven rugs to create the plantation style look.

The Walls

The best color choice for your walls is shades of the sky, sea, sand, and the earth. Beige, light green, light blue, and neutral shades like white and cream are just perfect. Soft colors go perfectly with dark furniture, which is important for plantation style interiors.

The Ceiling

You must also give importance to the ceiling of your rooms to get that perfect plantation style look. You can change your regular ceiling fans and replace them with fans having rattan or palm paddles.

The Windows

You can make use of plantation style shutters on the windows to get the right look. If you are looking for a cheaper alternative then matchstick blinds will suit your windows perfectly. It’s very important when applying for things such as Home Renovations in Toronto to make sure you stay on top of these projects you’re under taking such as your windows. Do make sure that the color of your blinds matches the color scheme you have decided perfectly. You can also style your windows using antique finish curtains.

The Furniture

Furniture plays a very imprinting role in helping you achieve the exact look you are interested in, so do give enough importance to the same. The plantation style decoration needs a particular style of furniture. Furniture created of teak wood or any kind of deep-colored wood will look good. You can also make use of cane furniture to create the right environment. Do place a big-sized chair in some corner of your room. This will make the room look all the more beautiful and relaxed. As far as beds are concerned, dark wood four poster beds will go with your décor nicely.

The Artwork

A nice piece of artwork has the power to change the look of any home quite easily, so investing in the same will always prove worthwhile. You can use artwork with trees or vintage postcards. This will create the exact holiday type look you are interested in. Mirrors of varying size and shapes with silver frames and palm tree paintings will further help enhance the look of your home.

The Fabrics

You can use light colored fabrics for your cushion covers. Fabrics like gauzy silk and cotton will also look great.

Accessories and flowers

If you love fresh flowers then lilies and orchids are the right picks for your home. Flowers help create a positive energy and make the room look nice and fresh. You can add rugs and baskets to add to the plantation appeal. You may even keep a big wooden box or basket strategically in your room, which will contribute to the look, and at the same time allow you to store things.

Now that you know some easy ways to create the plantation style look, get the items, start redecorating your home, and enjoy living in a whole, new, splendid environment.

The Best Way To Hard Gains

Gaining muscle mass takes work. Anyone who has ever tried will know that. Gains, however, are not just made in the gym; they’re made in the kitchen. If you are training four, five, six days a week, but aren’t eating properly, you will go nowhere. Worse, in fact, you’ll probably go backwards. There is a common myth that going to the gym will help you lose fat. While this is true, to a small degree, it is not the correct way to think about it. Here’s why.

Based upon your weight, there will be a specific number of calories that you need to consume in order to gain, maintain, or lose weight. If you weigh 80kg, you’ll need roughly 2000 calories per day. If you want to gain at a reasonable rate, you’ll need a minimum of 3500. Where most people falter at this point is by not knowing what calories they should be eating, and what calories they should stay away from. This hurdle is even larger if you want to gain muscle without gaining fat, or while simultaneously losing fat.

Basically, the calories you need to be taking in will come from wholegrain rice, porridge, wholegrain pasta. There are more exotic options, but these will be your staples. In addition, if you want to have any hope of making gains, you’re going to need protein, and lots of it. It is recommended that you get your protein from a variety of sources, i.e. milk, red meat, fish, eggs, broccoli, peas. On top of that, you will benefit greatly from supplements. These are not strictly necessary, but there are no good reasons why you shouldn’t, and by not taking them, you’ll only be making it that much harder for yourself. The average gym goer, looking to gain muscle, should be taking in at least 150g of protein, per day.

Recommended supplements are:

· Whey

· Creatine

· BCAAs

· Glutamine

· Omega 3,6,9

Pre-workout is also extremely helpful, though it’s not for everyone, and it is important that you follow the dosage closely, and remember to cycle off at regular intervals, to avoid any withdrawal like side effects.

It should go without saying, but you need to drink water, and a lot of it. Being under hydrated will negative effects everywhere. You will feel fatigue more easily, your body will take longer to recover, you will struggle to process food normally, resulting in loss of muscle weight.

Once your diet is sorted, and you’ve set foot in the gym, it is important that you push hard. As I said, if you are looking to gain muscle, you have to eat more, and if you do this, but then skip sessions, or don’t push yourself, you will gain fat. The harder you push, the better your results will be. Also remember to vary your workouts. If you stick with the same routine for too long, or only use weights, ignoring the cables and machines, you will soon find yourself at a plateau, not getting any stronger, or more muscular, while continuing to gain weight, which will come to you in the form of fat.

In order to see results at the gym, you have to be a bit of a nerd about it, if you’ll excuse the term. It will take a fair amount of thought and planning to reach your goal, and there’s no shortcut.