Weight loss and fat loss have become synonymous in most circles. However, these terms can be very different. A diet can cause weight loss with very little fat loss. Lose of lean muscle tissue or water may show up as weight loss, but could cause an increase in fat stores. That is why using multiple tools to gauge success is important. How your clothes fit, how you look in the mirror, comments from other people, and the pinch test are all great tools to supplement the scale when gauging success during a diet.

The body still has starvation protection built in from prehistoric times and when it senses a change in caloric intake, it will slow the metabolism and store as much energy as possible. In this stage it stops building, or rebuilding, cells and conserves energy, using those nutrients for energy. Lean body tissue cannot be rebuilt and is lost. At this point, due to bones losing density and muscles losing mass, the body is more susceptible to injury. The infection fighting capability of the body is severely impaired as well, which causes an increase in the risk of infectious diseases. The body loses excess water through the waste removal system, as well. A lot of dieters also take diuretics, while decreasing their water intake, hoping to increase total weight loss, leading to serious dehydration.

Although the scale may register a lower number after a loss of body water, failing to replenish that water can lead to serious health problems. Water is essential for many of the body’s functions, including cooling, keeping fluid (blood) levels up, and assisting with various metabolic functions. Chronic dehydration may develop if water intake does not match water output (through urine, sweat, respirations, etc.) Dehydration can damage many of the body’s vital organs, including the brain. So, although water loss will register as weight loss, the dieter’s health will suffer.

Exercise may help the body shift into a fat loss mode. Easy- to moderate-level exercise done for an extended period (at least 30 minutes) will put the body into fat burning mode. Exercise that is too strenuous results in more carbohydrates being burned than fat. The muscles use glucose for energy and they have stores of carbohydrate energy right inside the muscle tissue. This carbohydrate energy is good for short, powerful bursts such as running, swimming, lifting weights, etc. Since fat burning is the goal, you want to select exercises that will result in the fat burning furnace being turned on. Walking, slow jogging, easy biking, or other low intensity exercise is perfect.

A fat loss diet, versus a weight loss diet, will lead to less body fat. Exercise may increase the metabolism and support fat burning to keep that fat off. A weight loss diet may lead to water or lean tissue loss with no cosmetic or health improvement at all. Seek a diet that leads to fat loss not just a weight loss diet. Look for a diet that uses food to shift the body into fat burning mode.

Some people start each day with a routine workout while others think of workouts as something they do only once in a blue moon. No matter how often you do your exercise, here are some workout tips that will definitely help you to get the most out of your exercise routines.

The first rule is to warm up. A warm up is crucial as it gets your muscles all ready to start the exercise and helps to gradually increase your heart rate to a steady point. To do this, you can start your exercise routine at low intensity, slowly taking it up a notch bit by bit. A short walk, marching in place or going through the basic routines are ways you can warm up.

Next you will now start by stretching. Stretches help your body and muscles prepare for the heavy hard work that you are going to put them through. A good stretching will increase your muscle and body flexibility thereby preventing risks of getting a strain. It is also good to perform stretches after an exercise routine to aid in lactic acid release as it builds up during the exercise. This will help to reduce muscle sore later on.

Breathing properly is the key to a good exercise. Most people are not aware that proper breathing is crucial especially during an exercise. Shallow or rapid breathing is not desirable and you should always take care to notice your breathing. Slow down if you are hyperventilating and if you are prone to holding your breath without realizing it, try to practice breathing in a rhythmic way.

Try to include variety in your exercise intensity. By doing this you will be able to maximize on the benefits that you can get. You can do this by raising and lowering the strength or intensity of your exercise. Your breathing and heart rate increase as your intensity level spikes up. Lower the intensity gradually until your breathing and heart rate is back at normal level.

These are basic workout tips that are most helpful during and after your exercise. Follow them to help you get in shape and lose the extra weight.

Gym workout programs can vary dramatically from bodybuilder to bodybuilder. One gym bodybuilding workout for one bodybuilding enthusiast can deliver outstanding results while another gym workout can be a disappointment for another bodybuilder.

After thousands of bodybuilding fitness consulting sessions, and publishing a popular weight training guide, I constantly teach bodybuilders a results proven gym workout routine that builds muscle fast.

All you have to do is follow my 8 Gym Workout Bodybuilding Tips and you will soon see your muscle building results double.

8 Gym Bodybuilding Workout Tips

1. Have a clear weight training routine purpose.

Upon entering the gym it is imperative to have a clear cut bodybuilding routine plan of action. You should know exactly what exercises you will perform, how much weight you will need to lift, and how many reps you must beat. Therefore, your whole bodybuilding routine is 100% planned, set in stone, prior to beginning your gym workout. You must walk into the gym with a definite plan, and purpose.

2. Be in a “warrior” high intensity weight training state of mind.

It is crucial to enter the gym workout focused. I can remember entering the gym and instantly beginning to perspire. I mentally had worked myself up into state of high intensity weight training desire. This is even before I lifted one weight. It is called focus, and anticipation.

Bodybuilding results are only seen when you force yourself to grow. That takes high intensity weight training, as well as ultra high mental focus. Your mind should be totally focused on conquering the next rep. It is important to imagine yourself forcing out that one additional muscle building repetition.

In an effective gym workout, your attitude, and drive will determine your altitude of muscle development.

3. Focus on effective pre- gym workout bodybuilding nutrition.

Make sure you ingest a small amount of complex carbohydrates, and protein approximately 2 hours prior to beginning your gym workout. This will assure you of getting the adequate amounts of energy producing nutrients to expel in your high intensity weight training session.

Another extremely important gym workout tip is to make sure you are properly hydrated with, preferably, water. You should be consuming at least one-half of your bodyweight in ounces each and every day.

Bodybuilding training preparations are similar to space shuttle preparations. Your goal should be to get your system ready for a high intensity weight training blast off.

4. Did you bring your bodybuilding workout log to your gym workout?

One of the biggest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring progress, there generally is little improvement. How do you know what you are suppose to beat if you have no data? How can a department store set sales goals if they don’t track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording any data. That what is not measured will not improve.

5. Gym workouts are for training, not socializing.

Remember, you are in the gym to get muscle building results. If you are talking and goofing around, how in the world can you be ultra focused on going to war with the weights? Get your work done, and then socialize if you wish. I tell my clients to stay focused, and don’t allow distractions. Focus on conquering that near impossible, muscle growth repetition.

6. Use only proven bodybuilding program principles.

Don’t listen to Joe Bodybuilders newest theory on building muscle. Stick to what has been scientifically proven to work. Beware of all the gym chatter floating around. To discover all of the most advanced proven bodybuilding principles visit my muscle building weight training guide presented in digital audio. Bodybuilding Done Right is a how to bodybuilding audio revealing the proven scientific bodybuilding program principle the pros use, but refuse to share.

7. Avoid Overtraining.

Once you have completed your pre-designed 100% high intensity bodybuilding routine, it is time to get out of the gym, and go home and grow. Hold yourself back from doing one extra set. Remember, more is not necessarily better. Stick to your plan. With high intensity weight training you need less volume of work. Any extra basic weight training exercises could be counter productive to your bodybuilding muscle growth.

Get out of the gym, and let your body compensate, and later overcompensate with added fat burning muscle tissue.

Also, make sure your body has fully recovered from the previous gym workout before you train again.

8. Begin the recovery process with optimal bodybuilding nutrition.

You have an hour after your high intensity weight training workout to replenish your glycogen levels, thus, aiding in the muscle building, and recovery process. Take in two parts complex or simple carbohydrates with one part protein. This is an important bodybuilding tip that has been proven to aid in the muscle recovery, and building process. So power your gym workout with these proven tips.

These are 8 important gym workout tips that should be followed. Following these bodybuilding workout tips will do wonders for your weightlifting, muscle building results.

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1. Set a goal, See it

To start with, you have to set a goal. Something visual, something measurable. Acquire images of anyone who has the right body you would like. You can use Pinterest to pin those photographs. Now set those images somewhere where they can be seen by you daily, PC background, print them-and put them on your wall. OK, now proceed to the next part of the first-step: ensure it is measurable. Search for someone who has that body and look for their height, weigh and bodyfat. I came across Chris Hemsworth’s body as he has a good amount of muscle, to be optimum for a goal and is actually my height. I found the knowledge on him on healthyceleb.com. Listed here are my goals and a good example for you:

MY GOAL:

Weight

90 kg

Bodyfat

8%

Women’s objective example:

Height

167 cm (5’5 feet)

Weight

55 kg (121.3 lbs)

Body fat

15%

2. Present state

Examine your body. This might be difficult for a few people nevertheless, you need to not be unrealistic here. Weigh yourself and write the number down. Then discover what your body fat percentage is. The simplest way to get a great estimation is this data below, although you can find different ways to assess it.

My numbers:

Weight: 172 pounds or 78 kg

Bodyfat: 15-16%

3. Select a fitness program

There are so many fitness plans, exercise routines, weight loss plans, diets and advice out there so it might be hard to choose. If you’re totally shed and don’t know where you should discover one, listed here are several simple rules and suggestions:

Checkout: bodybuilding.com – look for a plan – choose a plan and choose your sexuality and level.

Good quality ones:

– 7 day rookie teacher (beginners)

– Big man on-campus (Students- building muscle, remaining lean)

– Project Mass (building lean muscle mass quickly, advanced)

– Elite body (slim, powerful, healthy, women)

– Thirty Days out (cutting, shedding weight, advanced)

Since I want to gain 22 pounds or 10kg and still stay lean I’m going with project mass. I modified the program somewhat to fit my lifestyle better. More on that in the next phase but first checkout these standard strategies for any plan-you pick.

IDEAS:

Exercise:

Lift heavy weights (applies for women also)

HIIT – High intensity interval training (quick and powerful cardio)

Diet:

Remove bakery items

Eat excellent protein

Try intermediate fasting

Supplements:

keep it simple

Multivitamin

Cod liver oil / Krill oil (omega 3)

Amino acids

whey protein and creatine (Building muscle)

Rest:

Set a normal bedtime

Rest in darkness that is complete

Don’t use your PC or phone prior to going to bed

4. Schedule

This is one of the most important things you can do to make sure you start following your plan. Write-down whatever you do on a normal day, beginning once you get up, brush your teeth etc. and when you’re done, compare your schedule for the exercise and diet program you chose. When are you able to do your workouts and go to the gym? How will you ensure that you have appropriate food in your meal break? Now create a new regimen that incorporates the exercise and meal plan. Ensure it is as detailed as possible.

Listed here is my morning schedule:

6 am – awaken, brush teeth and floss.

6:15 – Drink a glass of water.

6:20 – Plan the day (select the most important thing todo, The One Thing), enter the proper mindset.

6:30 – Take the dog for a walk

6:45 – Drink bulletproof tea (greentea, butter from the grass fed cow, coconut oil)

7:00 – Work

8:00 – Breakfast (4 eggs, morning supplements) + listen to a podcast or audio book

8: 30 – Work

9:30 – Pre-workout drink + work

9:00 – Gym / Run

10:00 – Shower + postworkout drink

10:15 – Work

…

Once you’ve done this, put it anywhere where you can see it everyday. Print it and post it in your wall or maintain it on your telephone. Simply make sure every single day, you follow the regimen. Initially it’ll be challenging but after a day or two, it’ll get easier and easier until you don’t need to contemplate it whatsoever.

5. Evaluation and correction

Most readymade programs don’t suit your unique lifestyle or needs thus after being a day or two in, remember to review the program and correct accordingly. Perhaps you have to adjust your morning schedule somewhat, maybe the dietary plan or workout makes you to feel drained and fatigued. Try adjusting your diet plan and sleep and soon you’ll feel better. There will continually be changes in lifestyle that you might want to adapt to. For example I had to change my complete routine since my girlfriend and I chose to adopt a dog.

Remember to keep your plan realistic. Sometimes you go out on a Friday night and drink a few beers or binge eat at a fast food restaurant. When that happens, DON’T STOP! 24 hours later, get back to the normal program and you’ll be back on the way to success.

Towards an improved you.

Thanks for reading.

Jesse from menfindsexy.com

Top Weight Loss Tips

The first thing you must do as you look to lose weight is get out a notebook and write out what your goal is. Do you want to lose ten pounds, thirty pounds, or even more? And how long should you give yourself to meet your goal? Writing down a clear and concise weight loss goal on paper can be a source of motivation that you can look at over and over again to keep it fresh in your mind. Stick this up on your refrigerator or bulletin board and use it as inspiration when you’re feeling lazy.

The next step is to take a look at your diet. Cut out all of the unnecessary junk foods including chips, candy, and soda. Just by cutting out soda, for example, can help you lose five pounds or more very quickly. Elimination of sugary and foods that are high in carbohydrates is key. Increase your water intake and try and drink as much as possible daily. Drinking more water will suppress your appetite and keep your body hydrated which helps with recovery and energy.

Increase your protein intake and focus on foods that are low in carbs as mentioned before. Protein helps to burn fat and increase muscle mass and will help you take advantage of the exercise that you will be doing and fuel your body properly.

The next component to a good weight loss plan is a solid exercise program that includes a mix of cardio and weight training. Typically you should do cardiovascular exercises such as running, stair climbing, elliptical machines, or other aerobic activity that will get your target heart rate in the fat burning zone and keep it there for 30 minutes or more. You want to do cardio on a regular basis at a minimum of three times per week.

For strength training with weights, you can do work out all of your major body parts at least once a week and lift moderate to heavy weight. Try and use free weights if possible, as they will work more muscles than machines. The combination of weight training and cardio exercise on a regular and consistent basis will build muscle, get your metabolism rate up, and help to get your body into fat burning mode.

How to Successfully Meet Your Weight Loss Goals

All of the weight loss tips in the world will never work if you don’t commit to losing weight over time and doing it right. Avoid diet fads and quick solutions like diet pills that may provide short term results. You need to live a healthy and active lifestyle to meet your goals.

Want to learn more and take it to the next level? Imagine having a beach body year round that others envy. To be successful and stay motivated it helps to use a proven diet program where you have a blueprint of what to eat and how to exercise.

Shaun T recently came out with a new workout called Shaun T’s Insanity Workout. He also made available a deluxe edition of the workout. What is the difference between the regular and the deluxe?

First of all the regular insanity workout comes with 10 DVD’s, a fitness guide, nutrition plan and tracking tools. None of the workouts on the first original workouts require the use of weights or resistance bands. Shaun T uses body resistance for the workouts. The 10 DVD’s cover every part of your body, from you arms, to legs, to core.

So if the first 10 DVD’s are complete why would you need the extra 3 DVD’s that come in the deluxe package? Well I will simply let you know what comes in the deluxe package and let you make up your mind as to whether you will need it or not.

Inside the Deluxe Insanity Workout.

It comes with 3 extra DVD workouts. The first of the workouts is called Max Interval Sports Training, next is called Insane Abs and last is the Upper Body Weighted Workout.

Max Interval Sports Training is an extremely difficult training system that Shaun T has used to train professional athletes. This workout is no joke. It is extremely difficult to do. It is a step above all the other 10 DVD’s in the normal workout.

Insane Abs is similar in its difficulty to the Sports Training. There are plenty of abdominal exercises in the first 10 DVD’s, but none are as complete or as difficult as this.

Upper Body Weighted Workout is Shaun T’s only DVD that uses weights. He shows you his techniques for using weights to achieve the upper body that most people desire.

All in all it is a very good thing to be working out and bettering your body. Whether it is using Insanity or going to the gym or some other form of exercise, just make sure you get out and do it.

When you hear the word “fitness” what kind of images sensations, feelings come into your mind? Maybe you think about a highly conditioned, healthy, toned group of individuals who spend a great deal of time achieving and maintaining this illustrious state.

Or maybe you think more inwardly about your current state and where you would like to be. From my experiences and research, I would like to tell you that there is no luck or fortune involved with being fit, healthy and vital.

The ones who look and feel the best have put in the work and the discipline to be that way. If they started eating unhealthy stopping exercising they would lose these things. So don`t accept your level of health or energy as the way things are. Take steps and build momentum to redefine your attitude. It takes time to see results, but with the power of momentum, results come faster and faster, and what is more is that your motivation, energy and enthusiasm go into outer space!

Before you know it, you are apart of that group of fit individuals, you have their energy, even more because of your momentum. With that being said you can use some great tools to quickly give you the momentum and results.

1. Whole Body Vibration, through hundreds of studies has shown to provide remarkable benefits in effortless and virtually little time. Stimulation of lymphatic fluids, increase in circulation and oxygenation, significant increases in hormone levels, increases in vibrational energy and cell communication and metabolism are some of its many benefits.

You are tweaking your bodies performance and providing it with a quick way to create movement and increase cellular activity.

Your natural energy increases and combined with physical activity gives you a performance edge.

2. Infra red sauna and ultrasound therapy. These things stimulate great significant activity in your body. by cleansing,detoxifying and invigorating your system you are renewing your vital energy and health. This is a huge boost to fully energize you and provide you with a new sense of confidence, liveliness and zest. they are extremely useful quick methods.

Perhaps you lack the momentum, and your current state of thinking is not at its best.

I hope I have helped you to quickly transform into the best you possible.

For A SHOCKING SIX PACK: http://6packabsplan.blogspot.com/

Introduction

Free diet plan is based on balanced intake of fats, proteins and carbohydrates in different calorie count. Free diet plan stimulates your body burn the fat much easier, only by changing your daily calorie intake. Free diet plans are so common in society that many people have very restrictive ideas about what is healthy and natural in free diet plans eating. The best thing about free diet plan is that you burn the fat only.

Diet

Studies show that a lifestyle approach to nutrition, not a short term crash diet, is most likely to lead to permanent weight loss. You should consult with a health care professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Monitor your weight or the way your clothing fits on a weekly basis and add or take away calories from your current diet according to what has been happening with your body.

Plan

The Diet Planner is merely a pattern to show individuals an example of what can be eaten for a certain number of calories while dieting. Be sure and follow the information outlined in the Planner Information. The first rule when formulating a diet plan should be to count calories. Don’t pay attention to any free diet meal plans, grapefruit diet plan or loss weight fast anorexia tips you’ve read in the newspapers.

Health

Health & Fitness – Choosing a free diet program is a very difficult task. Healthy eating varies in response to your free diet plans hunger, emotions, schedule, and accessibility to free diet plans food. Healthy eating means leaving half your free diet plans dessert on your plate because you have recognized you are full and satisfied. Healthy eating means being able to eat when free diet plans and to continue eating until you are both physically and psychologically satisfied.

Calories

Try adding or subtracting 100-200 calories per day, and test that level for about a week before you make a decision. The rest of your daily calories can come from carbs. If you are willing to track calories, use a maintenance figure you know is accurate as a starting point, or multiply your body weight by 15 to get an approximation of your maintenance calorie level. *If you have 150-200 pounds to lose, you will need to add an additional 400 calories per day to your diet plan. Do NOT go below 1,200 calories per day or you may lose your hair, your muscles, and any chance of winning the Lotto. If you require a 1,500 calorie diet, simply add 150 more calories to your daily diet. The above calculations are based on average calorie intake of 2250 calories.

Conclusion

Highly effective people and free diet plans achievers always double up and do two things at once whenever possible. We’re all in the same boat in the free diet plans beginning and free diet plans intermediate learning stages. So far, the best free diet plans book I’ve ever read on free diet plans for fat loss is Chris Aceto’s “Everything You Need to Know About free diet plans. In addition, free diet plans also contain antioxidants and phytochemicals which have been shown to prevent cancer, heart disease, strokes, and other diseases. A recent study of 23 lean men and 23 obese men found little difference in the total number of free diet plans calories each group consumed. No more than 25 percent of your total free diet plans calories should come from fat, fewer than 10 percent from saturated fat, the most damaging form discussed in detail in the GHF free diet plans component.

For those that will try to lose weight, there will always be solutions which people say are effective, yet for some people that have been particularly suffering from obesity for a long time, have also tried many miracle solutions on the market. As such, if you’re tired of trying creams and who knows what magical diet that doesn’t really offer you any results; please find the time to take a look at one last fat loss solution. I guarantee you will not be disappointed you did.

For example: If you take a look at countries such as China, many Asian women are slim. Have you ever wondered why? Well, the secret is in the food that they are eating, of course and not the processed and high in fat foods that are in the diets of most people in North America.

Even though you will not find all of the secrets to weight loss in this article, it will be enough so you can finally get rid of your belly and start looking great. So, let’s start!

1. Organic:

First of all, you will need to ensure that all of the food you purchase, is organic food. Yes, this costs you generally more money, but you need to remember the purpose you are having in mind, is more important than a few dollars you spend on food. There are plenty of studies and I know that it might be hard for you to even find these foods. However, buying normal food that contain many pesticides, are not healthy. In addition, be careful so that you only use condiments that don’t contain many calories.

Also, read the labels of everything that you purchase. You will see how easy it is to lose weight with this diet without having to starve.

2. Protein:

Now, make sure that you will choose the right base items for your diet. What I mean by this is that your diet should emphasize on sources of protein, such as fish, eggs, chicken (without the skin), pork, tofu & let us not forget about soy.

3. Vegetables:

When it comes to vegetables, ensure that on your plate, there is a variety of these each day. From carrots to broccoli, peas, greens or perhaps lettuce, which can easily be turned into a delicious salad. If you cannot have fresh vegetables, you can alternatively use the canned versions. However, be sure to have them washed, as they tend to have some salt.

4. Fruit:

Oh yes, who can have an effective diet without fresh fruits? Fruits are not only perfect for those trying to lose weight, but they are also full of vitamins and antioxidants that help your immune system to fight against various diseases and pathogens. Blueberries and cranberries in this regard is what your fat loss menu should contain most. For they contain powerful antioxidants, yet don’t forget that pears, apples, bananas and so forth, should not be disregarded.

5. Exercise:

Most of the time, you will also need to consider physical exercise to lose weight. Cardio is very effective for your weight loss goal, which is why you should highly consider it. When you are doing cardio, you will increase your metabolism and increase the heart rate as well. However, before attempting these exercises, you should consider an online calculator that will allow you to calculate your optimum heart rate. Then, you can go with an aerobic exercise for 20 minutes a day, three to five times weekly in order to lose fat more effectively.

Tips

a) It’s recommended that you incorporate your diet with physical exercise for more effective results. Remember to get plenty of fresh air and always sleep at least eight hours per night;

b) Drink plenty of water! 8 glasses per day is an ideal and effective way of losing weight;

c) If there are changes you would like to make to your diet, you should consider speaking to a certified nutritionist, particularly when considering burning belly fat.

Exercise and maintaining a healthy balanced diet have always been an effective way for everyone to have the body they have always wanted. So, stick with this and before you know it, you will reach your weight loss goal!

There are of course hundreds of exercises for building muscle. In my experience, however, the three best muscle building exercises are Bent-Over Rows, Deadlifts, and Clean and Press. These are free-weight exercises; compound movements that are designed to work large areas of your body. They enable you to work out through a full range of motion, which is not possible when you are using most machines. Barbells and dumbbells are all you will need to perform these exercises. You can include them in your overall routine or use them exclusively for your normal workout regimen.

Bent Over Rows

One of the proven best muscle building exercises, the bent-over row works not only your back, but your glutes, legs, biceps and the core of your body. Be sure to keep your back straight. Hyperextension or flexion could cause you injury. This is one of the best back exercises for building up the lats. The exercise can be done with either barbell or dumbbells. Try the same exercise with your palms facing away from each other. It works different muscles. Perform bent-over rows as described below:

1. Stand erect with your feet spaced at hip width and your knees bent slightly.

2. Keep your back straight and bend at the hips. Hold a dumbbell in each hand with your palms facing each other and suspend your arms straight down toward the floor.

3. While keeping your elbows close to your body, pull the dumbbells up to your body and squeeze your shoulder blades together at the top of the motion.

4. Return your arms slowly to the start position.

Deadlifts

Deadlifts are the best muscle building exercises for developing your hamstring muscles, your lower back, and your entire core region. It is unquestionably a good mass building exercise and one of the best muscle building exercises that can be practiced.

1. Stand straight with your feet space apart at should width and your knees inside your arms and your feet flat on the floor.

2. Grab the bar with your shoulders positioned slightly over the bar, and pull by extending the knees.

3. With the angle of your back constant, lift the bar straight up. Keep the bar close to the body with your shoulders directly over the bar.

4. Return your body to the start position.

Clean And Press

If you’re looking for the best muscle building exercises for developing the strength in your upper body and shoulders, there is no better compound exercise than the clean and press. You’ll often see this procedure used during strong man competitions, as it works the entire body. This can be a difficult exercise to get just right. Be sure that you understand it thoroughly before trying it.