Losing weight is never an easy process because it often means cutting back on the food that we enjoy the most and finding the time to be more active in our already busy schedules. Once you have made the conscious decision to lose weight it needs to be swiftly followed up by a plan of action or a weight loss program. They say that failing to plan is planning to fail, if you don't plan out exactly how you will lose weight then chances are it will never happen because you have got nothing to stick to.

A healthy weight loss program is one that involves a balanced diet that contains plenty of fruit and veg and is low in saturated fats (anything that is fried) and refined sugar (sweets, cakes, soft drinks), an exercise regime (even 30 minutes of walking per day is suitable if you are just starting out) and a support network of other people who also want to lose weight.

However, you should avoid a weight loss program that encourages you to take a severely restricted calorie intake or recommends high levels of exercise to 'burn the fat', especially if you are not in a great shape to begin with. It is nearly always best to consult your physician before undertaking a weight loss program and discussing with them the benefits and drawbacks of what you plan to do – they might even ask you to limit the amount of exercise you do when you first start out.

When planning your healthy weight loss diet program there are many options you can choose from such as a low fat diet, a high protein diet, a fixed menu diet or a points based diet. Since everyone is different, it's very difficult to say which diet is the best for you. A low fat diet works very well, but can cause problems for people who are extremely overweight, similarly a high protein diet can put your body under stress because you are not eating enough carbs, fixed menu diets can be very easy to follow but are often uninspiring and definitely not suitable for someone who likes to socialize a lot and a points based program involves lots of deliberation in the supermarket and restaurants on what you can and can't buy to eat.

There are many weight loss clubs and organizations such as Weight Watchers who will help you build a unique weight loss program and provide you with the support and encouragement required to see it through. The regular meetings and 'weigh ins' help provide that extra motivation and some people excel when they have specific targets to meet.

Obviously some people prefer a more private weight loss program and using the Internet and plethora of books and guides available it's very easy to construct your own diet plan, exercise plan and even create an online journal or post in a forum under a pseudonym to receive support and encouragement from others.
Posted by ralfowen

댓글을 달아 주세요

Almost everyday, we are faced with new things that has come across in terms of weight loss. There are different diet plans laid out for a person and the weight loss formula that usually comes along with it. There are also quick diets that offers quick ways and processes in administering weight loss. Basically, when you search over the internet you can see hundreds and hundreds of articles that offer a free weight loss plan for those who aspire to shed off the extra pounds and get trim using this specific methods. The best thing about losing weight now is that there are different programs and dieting weight loss options that you can choose, something that will not take it very hard on you and something as well that you can take one step at a time.

The thing you need to undergo is a healthy weight loss plan. Here, you can very well consider the dieting process without having to undergo a grueling amount of sacrifice just to hit your goal. Gone were the days where staying fit is sacrificing a lot. There are still effective ways for one to stay fit and slim without being too harsh in oneself in terms of food intake and the like. The ideal exercise plans today takes it slowly but surely to the next step. With the diet plans to lose weight fast, we can consider taking these options at a level that we can seek for further implementation.

Of course, diet plans always help us in our aim to lose weight but this should also come along with a good exercise program that will surely consider great steps for us to provide and work out efficiently towards using these resources. With free weight loss tips too, we will be guided in the technical part in losing weight while in the practical part, there is always exercise and other physical activities that help burn out the extra calories. These are just the simple things we need to do to lose weight. The thing that has to be considered is that if you have the best opportunities to work for in administering and working out things for losing weight we can definitely find a great way to manage and seek for the difference in these processes. Basically, we can also get diet plans to lose weight fast and seek important things that can make it even more appropriate for us to check out into.

Controlling oneself in terms of binge eating can be one of the best reasons why we can maintain our good figure. But it's also necessary to watch out that excessive dieting can warrant us out of getting the essential vitamins and nutrients that the body needs to withstand all of these. We can definitely find a way to recognize what can work out for us or not in terms of the dieting process.
Posted by ralfowen
TAG healthy

댓글을 달아 주세요

So you want to lose weight--you’ve set your own weight loss goals. The question is, do you have realistic weight loss goals? It’s easy enough to set your own targets and objectives, especially most people out there who are fat, chubby, or those…obese (ugh!) really and seriously make this as their topmost priority when it comes to making (and eventually breaking) their New Year’s Resolutions.

So how to keep your weight loss goals and gradually attain it? I can’t promise anything in this article, but I can only give you some effective tips or friendly bits of advice. Prior to getting too much excited about your weight loss goals and the results, bear in mind that you have to work hard for it and it won’t be as simple as just like pulling rabbits out of hats.

But first, for those who tried before, remembered that time you failed on your goal? It feels bad when you fail. If you just fall short of your weight loss goals, and what have you noticed? Yes, you’re more

inclined to sway off the track and the worse thing is, you might get back some (or all) of the weight you have lost.

Therefore, why not start with a short-term weight loss goals instead? If, let’s say, you know that you’ve so much weight to shed, accept the fact that it’s not going to come off overnight. And no, not even on a 1-2 months time frame which most diet programs blab about.

I’m just being a realist here actually. And I’m saying that you have to have the patience, determination to want it that bad and the consistency to stick to it to the end till you see and feel results. So in a sense, you got to design your own blueprint to be healthy and to get the body you desire.

I know of several successful dieters out there and they shared some of their secrets with me; they say that it’s all about the improvements or progress they made—be it monumental or trivial. Seeing the outcome or results of your efforts and hard work will help you even more to feel motivated to keep going.

And how do you build that drive, that strong motivation to your realistic weight loss goals? Well, set small and attainable goals first. For instance, you want to drop those annoying 55 lbs? Narrow them down by realistic aims first. Try setting an objective that’s not entirely dependent on the scale alone.

Take note that the numerals on the scale will never mirror exactly how long we sweat it out in the gym or the slices of chocolate cake we declined. Therefore, a reasonable diet plan can be losing 5 lbs. Having weight loss goals can include minimizing your calories to 1600, saying goodbye to sodas, and try walking 6 days per week.

And most importantly, results or no results, still reward yourself for all those efforts and determination and hard work you exerted. The mere fact that you took on some plan of action is already a big deal.
Posted by ralfowen

댓글을 달아 주세요

weight loss results await individuals interested in a customizable cycling training program. Cycling is one of the fastest weight loss methods for two reasons it burns more calories and it brings the heart rate for weight loss up much faster. Individuals with a large amount of weight to lose often worry about the impact exercise will have on their limbs. Cycling is a low impact exercise that yields fast results. If combined with a healthy diet full of lean protein and an increase in fruits, vegetables and whole grains fast weight loss will be the inevitable result.

A good cycling training program will promote weight loss, boost energy and increase metabolism. It is perfect for beginners or people who want to improve their overall health and fitness. One of the many reasons a cycling training program works so well is because a trainer can show you how to use your bike as an all in one fitness machine. There are different riding levels that can be accomplished all

with the bike you already have. Beginners can increase their speeds or work out intensity after strengthening their heart over time. Though cycling is considered exercise it can also be a fun way to get in shape, it can challenge your body and your mind and can also prepare you to think beyond where you are at the presence.

Adding an hour of cycling to your daily routine can produce dramatic results in both weight loss and endurance levels. It is essential for a rider to stay hydrated as they are losing lots of sweat during their workout and replacing fluids are essential to success. The natural outdoors provide just the right amount of resistance the body needs to see benefits. It is like having a cardio workout combined with strength training. You burn more calories, which equal more weight loss later. The best part about cycling is that you don't need to buy equipment.

Working with a cycling trainer provides a host of benefits including one on one support and a plan that is customized for your level of fitness. They can get you into the shape you want to be in using the equipment you already have. They can give you nutritional tips that work well with a cycling routine and let you know which vitamins are best for your body. They provide both motivation and company, they are also going through each turn and each mile so you will feel a true sense of accomplishment when you are done your workout. They will also let you know when you are ready to leave the beginning level behind that alone is a great accomplishment on your road to total well-being.
Posted by ralfowen

댓글을 달아 주세요

Getting a great six pack is not all about sit-ups. Abs take a daily dedication to fitness and nutrition improvement. I know from personal experience that you can exercise every single day and still not get abs. It takes smart eating, too.

Eating for abs is not rocket science. Eat plenty of fiber and protein, and limit your junk intake (fat and unhealthy snacks). Focus on these three aspects of nutrition and you will be well on your way!

Fiber helps your body digest food efficiently, rather than leaving it lingering in your digestive tract. Without fiber you will feel and look more bloated than you otherwise would.

Protein boosts your metabolism and helps your body build muscle, and burn off that pesky fat.

Focus on foods that are low in fat, and high in EFA's (Essential fatty acids). The best EFA to look for is omega 3, which has many health benefits, and is found in supplements like fish oil, and super seeds like Salba.

Try to eat smaller meals more often. Less is more.

It's time to take charge of what you eat. Take a strong step towards getting a set of six pack abs by integrating the ten foods below into your diet, and eliminating the junk.

1. Almonds

Almonds are my favorite snack. They are not messy, so I can just throw a hand full on my desk and eat them as I am working away.

Almonds contain about 18% protein, so they are a great metabolism booster.

A handful of almonds lower the LDL (Low Density Lipids), or bad blood cholesterol, by up to 10%, which can help prevent heart disease.

Almonds are a great source of vitamin E, with 25g providing 70 percent of the recommended daily allowance.

Almonds also have good amounts of magnesium, potassium, zinc, iron, fibre and are a good source of healthy monounsaturated fat. Almonds also contain more calcium than any other nut.

I had a salad with sliced almonds and maple syrup dressing the other day and it tasted AMAZING.

2. Fish

Fish are high in protein and low in fat. They also contain Omega 3 fatty acids, which have numerous health benefits.

The health benefits of Omega 3 fatty acids include cancer prevention, cardiovascular disease prevention, and promotes better immune function and brain health.

3. Salba and Chia

Salba and Chia are superseeds. The health benefits of Salba cannot be overstated. Just check out the gram for gram comparison of Salba and other foods below.

An astonishing fact of Salba is how it contains 8x more Omega 3's than Salmon! For some of the great health benefits of Salba see the graphic below.

My favorite part about Salba is how easy it is to integrate into almost any food. I eat it every day. This morning I mixed Salba with my eggs, and it also goes well with oatmeal or cereal.

Salba comes either as a seed, or as a ground powder. With both products you get to enjoy the great health benefits.

4. Apples

A large apple has five grams of fiber, but it's also about 85% water, which helps you feel full. The old saying does hold truth "An apple a day keeps the doctor away."

A study of 10,000 people showed that those who ate the most apples had a 50% lower risk of developing lung cancer.

Researchers believe this the low lung cancer risk is due to the high levels of the flavonoids quercetin and naringin in apples.

5. Steel Cut Oatmeal

Oatmeal is a delicious and super nutritious food.

As the soluble fiber of oats is digested, it forms a gel. This gel delays stomach emptying and makes you feel full longer. New research suggests that children who ate oatmeal were 50% less likely to become overweight, when compared to those children that ate no oatmeal.

Oatmeal is also a significant source of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. Soluble fiber breaks down as it passes through the digestive tract, forming a gel that traps some substances related to cholesterol, such as bile acids. This entrapment reduces the absorption of cholesterol into the bloodstream.

6. Salad and Greens

Pretty much any leafy green food is good for your midsection, since the calorie count in greens is minimal. I've heard before that when you eat celery you are actually burning more calories by eating the celery then is in the celery itself!

One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement.

Most leafy greens are also a good source of calcium, which is essential for muscle contraction. In other words, they help fuel your workouts.

7. Hempseeds

Hemp seeds are delicious and nutritious. This underrated super food delivers a healthy portion of protein and plenty of Omega 3's.

One tablespoon of Mum's provides 5g of easily digestible vegetable protein and over 1.2g of Omega 3. Rich in chlorophyll, vitamin E, enzymes and GLA, Mum's is packed full of nutrition.

Mum's also makes hemp oil, which I am planning to purchase soon, since it is a much healthier alternative to butter or olive oil for cooking.

8. Yogurt

Yogurt is just milk or cream that is cultured with active live cultures. These cultures are good bacteria that are necessary for optimal body functioning. Healthy levels of good bacteria also promote digestive health and boost the immune system, and prevent the growth of harmful bacteria that cause bacterial infections and diseases. Good bacteria prevent imbalances in the bodys yeast levels, which can prevent various types of yeast infections.

For an extra added health benefit to yogurt, mix more healthy ingredients in. Salba and Mum's original are delicious in Yogurt, and so are fresh fruits, like strawberries and blueberries.

Since yogurt is made from dairy products, it is very high in calcium, which is great for bone and teeth health. Yogurt is also a good source of protein.

Choose carefully next time you are in the yogurt section of the grocery. Some yogurt is very high in sugar (while claiming to be fat free), and other varieties are sweetened with potentially deadly chemicals like aspartame.

9. Beans and Other Legumes

Beans are low in fat, and high in fiber and protein. Beans truly are a nutrition powerhouse, containing over 20% protein, and 20% fiber. Beans are also very affordable, which is a nice added benefit. For more information about the many health benefits of beans check out the free white paper from ADM Inc. "Little Beans, Bug Nutrition."

10. Quinoa

Quinoa is very similar to rice, but I like the taste better. It packs more nutrition punch, too.

This whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Quinoa's protein is about 16 percent, which is higher than any other grain.

Posted by ralfowen

댓글을 달아 주세요

If so, you'll be surprised to know that even ‘you' can begin transforming your body into a "beach body" with that perfect six-pack: resulting in the opposite sex drooling over you. The workouts for abs below will help you to achieve those toned and muscular abs.


The first thing to remember when performing workouts for abs is that building muscle by its self won't create that perfect six-pack. What is also required is to diet. You must aim to lose weight over you whole body and not just the stomach. It doesn't matter how toned and muscular your abs are, no one's going to be impressed by them if they are hidden under a layer of fat.

Interval Training

The next thing you should do to make your workouts for abs more effective is interval training. This is a form of cardio which involves bursts of high intensity work which is alternated with periods of low activity or rest. The choices of exercises you can choose are running, cycling, and rowing, etc. As your pace changes, your body will burn more calories and the more work you put into this, the more fat is burnt off.

The Workouts for Abs

Okay, lets now look at the workout for abs themselves and there are a number to choose from.

The Abdominal Crunch

Lie on the floor with you hands touching your forehead. Keep the bottom of your back firmly on the floor and by contracting your abs, raise the top of your back and shoulders by about 4 inches off the floor. Exhale while you do this and try to keep this position for about 30 seconds. Over time as you become better at this, slowly increase the time your upper back and shoulders are raised off the floor.

Sit Ups

Lie on the floor with your knees up. Try and wedge your feet under something or have a friend hold them down. With your hands behind your head or cross ways across your chest, raise your back and shoulders until you are upright and then lower back down. As you become more used to doing this, try doing it on an incline or holding weights and increase these as you become more resilient.

Leg Raises

To do this you must lie flat on the floor with your arms down by your side and your hands flat on the floor. Keeping your legs straight, lift them up into the air so that they are at a 90 degree angle to your body. Then lower and repeat without them touching the floor.

Jackknife Sit Ups

Lie flat on your back with your arms down by your side. Then simultaneously raise your torso and knees so that your face touches your kneecaps directly above your pelvis. While doing this, allow your knees to bend naturally. As you become more resilient to doing this, you can attach a weight to your feet.

Static Holds

This exercise is known as the plank because you get into the push-up position, but instead of your hands touching the floor, you have your elbows touching it instead. Push up your body off the floor and keeping it firm and still (static) hold that position. You might find that 45 seconds would be enough if you are new to performing workouts for abs. Those more experienced can keep this position for up to 5 minutes. You can also do this exercise on your side with one arm raising you off the floor and one foot touching the floor.

Bicycle Crunches

Another important set of muscle that should be exercised are your oblique muscles. These muscles are located on either side of your stomach. One way to do this is by performing bicycle crunches. Lie on the floor with your hands behind your head. This is similar to the abdominal crunch except that you lift your left knee up and bend your left shoulder towards it and then back down without touching the floor. Then you repeat again but now with the right knee and shoulder. Keep alternating between the two as if you were riding a bicycle.

DVDs to Help with Workouts for Abs

There are a couple of excellent DVD workout programs on the market which are guaranteed to help you achieve your goal. These DVD workout programs are brilliant because they are very motivating and will help keep you focused by giving you a set routine to follow. With these DVDs you will achieve maximum results with your workouts for abs and in next to no time you'll be able to display that beach body that everyone desires, leaving you feeling fit and confident and looking great.

Posted by ralfowen

댓글을 달아 주세요

If you want to know how to build six pack abs fast, then I want you to read the 3 steps I have listed below. The time it will take to get flat abs will depend largely on how much fat you need to lose. It could take anywhere from as little as one month to more than 8 weeks to see those washboard abs, but just think, if you get started today, you are that much closer to getting a flat stomach.

Step 1: Exercise

It may be obvious that exercise will play an important role in how to build six pack abs fast, but it's the kind of workout you do that will make the biggest difference. I'm sure you've been told countless times to do lots of abdominal workouts, but the truth is, abdominal workouts alone are not the most effective way to get six pack abs.

You have to combine abdominal workouts (which best serve to strengthen your abs) with some cardio, such as mountain biking, swimming and stair climbing, along with weightlifting and full body workouts. Out of all of these exercises, using full body workouts, where more than one joint is involved, will burn fat and add muscle quicker than just doing crunches and sit ups.

Step 2: Eat Right

This too may be a no-brainer for some, but it's alot harder than you think. All around us we are surrounded by unhealthy foods. This is especially true if you have a family. It's real hard to stay away from the donuts if your husband or wife buys them and sticks them on the counter in plain site.

It would be ideal if you could persuade the whole family to eat healthier, but that's easier said than done. It may not be easy, but try to prepare meals that incorporate only fresh, unprocessed foods in your menu. Good choices would be:

*Lean meats (skinless chicken or turkey and fish such as salmon, flounder or whitefish)

*Fruits (berries are excellent, citrus, apples or melons)

*Vegetables (peppers, avocados, tomatoes, dark green leafy lettuce, carrots)


*Natural peanut butter, nuts

*Whole grains, oatmeal

*Non-sugary drinks (unsweetened coffee or tea and water are best)

Eating healthy should be a priority anyway. Learn to by-pass soda, processed foods and anything with high-fructose corn syrup. Cut down on salt intake and skip the margarine.

Step 3: Boost Metabolism

This step kind of fits in with eating right, but it's the way you eat that also has a big impact on how to build six pack abs. We have been trained as a society to eat three large meals a day - breakfast, lunch and dinner. This is fine, except if you want to get a flat stomach.

Instead, eat 6-7 small meals throughout the day and you will keep your metabolism working 24/7. Each meal should consist of foods that were listed above. Do not head out and get yourself any fast food, take the time to prepare healthy meals and snacks.
Posted by ralfowen

댓글을 달아 주세요

One of the most desired and sought out areas of the body to whip into shape and maintain is the abdomen. Those flat, washboard abs are what many are interested in having more than anything, and one quick glance at that stomach area is usually the determining factor in how people feel about their current physical condition. Six pack abs are the most popular goal set by people every day, but are also the most popular goal to give up on.

People that are looking for instant gratification and fast results are the ones that often quit. It has to be understood that great abs are a process and you have to be in it for the long run and work at the results. It is not an extremely hard task but most people build it up in their heads that if it was easy everyone would be walking around with six packs left and right. The truth is, it is extremely easy to build those muscles; the hard part is fully understanding and staying dedicated to the process.

Keep in mind that you will not see results overnight. You have to be ready to work hard, stay committed, disciplined, and have the mentality that slow and steady wins the race. The way to washboard abs just like anything else is through proper exercise and eating right. The dedication to stick to those factors must be present throughout the process. Through all the personal commitments and work life there must be an effort made and outside factors must not get in your way. There are three things that you have to have to get to that six pack and they are:

Loss in body fat.

Specific exercise for developing six pack abs.
Proper diet.

To get to that flat stomach, it is essential that you not only do exercise designed for abs but also exercises that burn fat. Cardio exercises should be concentrated on just as much as the isolated ab workouts because the truth is we all have abs right now, believe it or not. The problem we face is that they're hidden under a layer of fat. Cardio exercise is when our heart rate is raised above its maximum rate and the benefits we get by doing cardio exercises are loss in weight, reduction in stress, better sleep, a stronger heart, and a flatter stomach. These exercises include but are not limited to running, cycling, swimming, aerobics, rowing etc. You need a minimum of 20 minutes of continuous elevated heart rate at least 3 times a week for the best results.

Isolation exercises are what people usually focus on the most and these exercises are what will tone, develop, and strengthen your abs. They include crunches, twisting crunches, ball crunches, bridging, sit ups (for lower and upper abs) and leg raises. These exercises should also be done every other day. It is a myth that abs workouts should be done on a daily basis and it is in fact harmful for results if you push your abs to the limit every single day. Just like any other muscle the abs need recovery time in order to repair and grow, so giving them a day to do so will help bring those long awaited results a lot faster.

Maintaining those abs you worked so hard for also requires a very good diet. One simple thing you can do is start eating smaller meals more often. Doing so will also help to increase your metabolism helping you to burn fat easier as well. On a daily basis at least five liters of water should be consumed, vegetables for vitamins, egg whites, whole wheat and whole grain pasta for protein, and for nutrients, lean meat, fish oil, walnuts and almonds, green tea, and fruits.

Diet and fat loss are extremely underrated in the ab development process. You could have the strongest abdomen muscles on the planet but if they are hidden under a layer of fat you would never be able to notice them. The concentration should not just be on the strengthening of the muscles because that will only do just that; strengthen them. So many people chase this dream simply by diligently doing sit-ups for a period of time only to become distraught and soon give up rather quickly without seeing results and it is because there is more to the process than just crunches. Cardio exercises and eating right will help you lose and keep off the excess fat so that you can see the results of your hard work. It is not a hard process to get those dream abs but it must be done properly and you have to be dedicated and disciplined.

Posted by ralfowen

댓글을 달아 주세요

This is a sample meal plan for a person who is looking to build better abs and perhaps add a bit of muscle mass. The calories and meal times can vary based on your schedule and nourishment needs, but try to eat something every 2.5 to 3 hours.

Many of us have wild schedules and feel as if we are destined to simply be out of shape forever, but my friend this is not the situation. It is actually very easy to attain a dream body, provided you stick to the correct steps.

The opening step is preparation. In order to win the meal plan game you must prepare for everything, so I constantly advise people to spend a few hours on a lazy Sunday afternoon and plan all of their food for the workweek, set it into tupperware containers as individual meals and freeze it.

Then you would simply take a days worth of food with you to work and you will not have to be anxious about being tempted to go to the Burger King Thru and ruin all of the hard labor that you just put in the night before at the fitness center!

Here is a sample diet that I have used with some success to decrease my body fat, get ripped fast, and keep my six pack abs on point. You may modify it to suit your needs.

  • 6 Egg Whites

  • 1tbsp Flax Oil

  • 1/2 Grapefruit

  • 1 cup peppers,

  • 1/2 cup onions

  • 1/2 cup mushrooms

  • 1/2 cup Oatmeal

Protein 35, Carbs 40, Fat 14, (in grams) Calories 456

  • 30 Grams whey protein

  • 1/2 cup plain low fat yogurt

  • 1/2 cup strawberries

  • 2 tbsp raw almond butter

  • Celery sticks

Protein 37, Carbs 18, Fat 17, (in grams) Calories 415

  • 6 oz lean chopped steak

  • 1/2 cup Grilled onions

  • 1 cup Grilled Peppers

  • 1/2 Sweet Potato

  • 1 Cup Spinach

Protein 36, Carbs 37, Fat 6, (in grams) Calories 354

  • 30 grams whey protein

  • 1 cup boysenberries

  • 12 almonds

Protein 30, Carbs 20, Fat 15, (in grams) Calories 330

  • 6 oz Grilled Skinless Chicken Breast

  • 1/2 cup brown rice

  • 1/2 cup yellow pepper

  • 1 cup zucchini

  • 1/2 cup red pepper

  • 1/4 cup diced onions

  • 2 tsp Olive or Flax oil

Protein 42, Carbs 43, Fat 14, (in grams) Calories 516

  • 30 grams Protein powder

  • 2 tsp Olive or Flax oil

  • 1 Plum

Protein 30, Carbs 8, Fat 14, (in grams) Calories 265

Remember to include these whole, natural foods in their unprocessed states into your diet. You can manipulate the macronutrient (protein, carbs, and fats) ratios to suit your individual needs.

Following the dietary and nutrition principles outlined here can be overwhelming initially, especially if you are just starting out and have been eating the improper way for years.

This can without doubt be an extreme shift in lifestyle, but eating this way will help you achieve a better body and remain healthy and strong for life.
Posted by ralfowen

댓글을 달아 주세요