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It is probably good to explain first why testosterone is important before I begin to explain ways to naturally boost testosterone levels. Hormones play a very important role in our bodies and are responsible for many functions and activities. The male hormone, testosterone, is a key ingredient in a weight loss or muscle building program. It will help to reduce fat retention and will also maximize muscle building potential. There are numerous benefits to increased levels of testosterone, and here are just a few that are relevant for fat loss and muscle building:
Decrease in body fat percentage Increase in muscular size Increase in muscular strength Increase in muscular endurance
There are many other benefits that are not related to the muscle building equation. These include improvement in mood and a decrease in “bad” cholesterol. It is because of these benefits that body builders focus a lot of attention on ways to naturally boost testosterone levels. You’ll get all the benefits by following these easy ways to increase testosterone without any of the negatives associated with steroids and other nasty supplements.1 – Compound ExercisesYou’re going to the gym anyway so changing your workout to focus on more compound exercises will not be that difficult. Try to build a weight lifting program that is developed around a core group of compound exercises like squats, deadlifts, back rows, bench presses, chin ups, and others that use several large muscle groups rather focusing on a small muscle. I’m not saying to completely ignore isolation exercises for smaller muscles, just to refocus the workout to include more compound lifts.2 – Heavy WeightsThe harder you work in the gym, the harder your body will work to help the recovery. Lift heavy weights that will allow you to do about 5 repetitions in a set in order to boost testosterone naturally. Do at least 3 sets and make sure you rest at least 1 minute in between sets so that you are well rested before the next set. Remember that heavy lifts done with one hundred percent effort and intensity is key to achieving these benefits.3 – Shed Excess Body FatHigher levels of body fat leads to higher levels of estrogen that will cause levels of testosterone to decrease. Don’t confuse lower fat with lower weight. It is more important to lower the overall body fat percentage than it is to lower overall weight. So building muscle and reducing weight at the same time will surely help to significantly lower overall body fat percentage.4 – Lose 2 Pounds Per WeekIf your goal is to lose weight, then do not exceed more than two pounds of weight per week. The goal is not to starve your body or it will reduce testosterone levels. The best approach is to base dietary goals on a 15% to 20% caloric deficit. This will mean that people that start off with a very low body weight should not expect to lose two pounds per week. Calculate the caloric deficit and stick to that rather than expecting to lose 2 pounds each week.5 – Eat Healthy FatsYes, you heard me right. I instructed you to eat fat. But not just any fat. Healthy monounsaturated fats are a key to regulate hormonal health. Increase your intake of Essential Fatty Acids (EFAs) from foods like tuna, salmon, avocado, peanuts, and oils from canola, olives, and flax seeds. Try to keep the total fat consumption to 30% of your daily caloric intake.6 – Increase Consumption of Cruciferous vegetablesDon’t worry too much about the definition of the vegetables. Cruciferous vegetables are generally agreed to be healthy foods with high levels of vitamin C and fiber. Some of the more common selections that you should be able to find at the local grocery store include: cabbage, brussels sprouts, broccoli, cauliflower, radish, and many more.7 – Reduce Consumption of Soy ProteinSome research suggests that a high protein, low carb diet leads to lower levels of testosterone so stay clear of the Atkins diet. More importantly, soy protein is linked to higher levels of estrogen that will negatively impact the level of testosterone. It is also well documented that building bigger muscles require sufficient supply of protein. The bottom line with these guidelines is that a well balanced diet is much better than excess of any particular macro nutrient.8 – Increase Consumption of ZincZinc is one of the most important components to try and increase testosterone levels naturally. Zinc not only converts estrogen into testosterone, but it also prevents testosterone to be broken down and converted into estrogen. Foods with high levels of zinc include: oysters, beef, salmon, seafood, liver, poultry, nuts, cottage cheese, and milk. Zinc is also often included in a multivitamin so it should be easy to add this supplement to your dietary program if needed.9 – Get Sufficient RestMake sure that you get six to eight hours of sleep each night. Insufficient rest will lead to the production of cortisol that in turn will lower testosterone levels. Sleep is important for recovery from exercise and is the time when your body produces testosterone. Skimping on a good night’s rest can lower testosterone by as much as 40%.10 – Control Alcohol ConsumptionA high level of alcohol impairs the ability of the liver to breakdown estrogen, leading to higher levels of estrogen and lower levels of testosterone. Alcohol also decreases the level of zinc in your body and affects the endocrine system, causing a halt to the production of testosterone. It is better to stick to one or two drinks of alcohol for healthy levels of testosterone. Try and avoid binge drinking.SummaryA healthy level of testosterone will help to build muscle and reduce body fat percentage. These benefits can be obtained without resorting to unhealthy supplements or even steroids. The key components to increasing testosterone naturally are maximum effort in the gym combined with a well balanced diet. Sticking to a diet that provides 40% of calories from carbohydrates, 30% from protein, and 30% from fat seems to be a good target. Adding a multivitamin to your dietary regimen seems to be one way to ensure you obtain the vitamins and minerals necessary for healthy levels of testosterone.
There was double good news for Spanish property buyers when Spain’s biggest valuation survey reported prices of resale homes went up by 16.6% in the first three quarters of 2005.
That was the good news for UK residents who have already purchased their properties in the last year or so and there was further good news for investors and buyers planning to buy in the next few months – the survey showed equity growth was down 3% for the same period last year, resulting in ownership for less and with a good equity growth.
The Spanish Real Estate Association (Tasaciones Inmobiliarias -TINSA) said the average price of a ‘used’ or second hand house per square metre (psqm) was EUR 1,772. This meant home prices had risen 16.6% in the past year to September. In larger cities, the price was higher, with the average being EUR 2,304 psqm – a 16% rise.
But TINSA, the firm who will be providing valuations for the SIPPs in Spain pension property owners, said in its report that despite these rises, the deceleration of house price increases in Spain was continuing. A year ago, house prices had risen 19% during the previous 12 months. TINSA carried out a study of 190,000 homes, many in favourite second home areas favoured by buyers from the UK and northern Europe, to produce the report. Ildefonso Ortega, TINSA president, said there had been a “smooth fall” in house prices and predicted the next yearly rise in prices would be between 5 –10%.
SIPPs in Spain spokesman, Alberto Linares welcomed the TINSA report, saying: “Our Spanish banking partners predicted a 12% increase for this year and the same for next year. While it’s good news for those who have bought property in Spain already, its also good news for the many SIPPs property pension purchases planned for next year when UK tax breaks will encourage second home investment because prices are likely to be lower than in previous years.”
The SIPPs in Spain grouping includes 50 leading Spanish banks and developers, PropertyInSpain.Net, Mortgages In Spain, Travelex, TINSA, Siemens Smart Homes and specialist SIPPs providers who have put together a one-stop, buy-manage-rental package for SIPPs property purchasers and their financial advisors. More than 2,500 carefully selected apartments, penthouses, townhouses and villas are on offer currently with a further 7,000 likely from next year.
As expected, the European Central Bank increased the base bank rate by 0.25% to 2.25% – the first increase in the five years. Experts say the increase will have little impact in booming Spain. Spanish mortgages rates can be half the UK interest rate.
Spanish Property News
Many Americans dream about the freedom of self-employment ownership but aren’t quite sure how to go about starting their own company and then succeeding in the world of business. The freedom of self-employment ownership doesn’t have to be an empty dream. There are many ways to help maximize your possibilities for success in the world of business without taking a huge financial risk. One of the most popular ways that individuals are achieving the freedom of self-employment ownership is by a mortgage franchise with minimal investments. Working with a mortgage franchise can help you achieve the freedom of self-employment ownership while allowing you to get the best products, the best rates, get paid better than a broker, have the buying power to be your own boss with the power and back up of a huge company, and capitalize on an established and trusted name in the world of business. Working with a mortgage franchise with minimal investment helps you to have the security of working within a larger company framework and established and time-tested guidelines for business success without making a huge financial risk before you even open your doors for business. Working with a mortgage franchise helps you get a foot into the world of business by giving you ties to established client bases, marketing and training strategies, business practices, and many other necessary tools for financial success. Combining forces with an established mortgage company by working as a franchise can’t guarantee you success in the world of business, but it can give you a good start and a better chance of succeeding by mentoring you along the way in established successful business practices. Working with a mortgage franchise can help you achieve that dream of having the freedom of self-employment ownership without having to worry about investing everything you have into a company just starting out. Mortgage franchises with minimal investments can help to give you the tools necessary to creating a successful company and having the freedom of self-employment ownership while still having the safety net and help of an established company to help you make it good in the world of business.
Dubai real estate is witnessing a number of changes in the commercial sector.
One of the emerging trends in the commercial property market is the conversion of warehouse space to office premises. Companies that require large open plan spaces, such as advertising or marketing companies have been seen to lease warehouse space and easily transform it into efficient office space. This provides a cost effective solution for businesses that need to be near the business centre but may not wish to pay the premium rates of prime location office space. Warehouse rental rates suitable for office conversions fluctuate between 40-65AED per sq. ft (warehouse space rent exclusively used for storage purposes averages 28-35AED per sq. ft), whereas rents in the Central Business District (CBD) may be 225-250AED per sq. ft.
The property market in Dubai is tight and therefore the concept of Split Offices has come into being. Many professional services firms, faced with the prospect of particularly high rents in prime locations tend to lease a small space suitable for client meetings in the Central Business District so as to boast an address on a prestigious location such as e.g. Sheikh Zayed Road, and move their operations to a secondary location where rents may be more affordable e.g. Garhoud, thus effectively saving on huge overheads.
Thus, supply of the real estate market in Dubai is shaping up to meet the property demand.