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5 Fundamentals Of Building Muscle

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Whether you want to bulk up your body or be healthier, adding muscle is a vital part of your plan. There is more to it than just lifting weights, though. There are fundamental principles that can help ensure your success. 

What Causes Muscle Growth? 

When you do strength training, you create small microtears in the muscle. After your exercise, the body will break that muscle down and build it back a little better than it was before. The goal is to keep you from injuring that muscle again.

That is the basis of strength training. You need to continue to challenge that muscle even as you get stronger to keep the process going.

Five Fundamentals to Building Muscle

The key is to stress the muscle continuously so the body feels the need to make it stronger. 

1. Set Your Weight Level Based on Repetitions

You already know that the goal is to stress the muscle, but how do you know when that is happening? If you can lift the weight over 20 times, it’s not. So you need to choose weights that are heavy enough but not so heavy that you can’t lift them safely. 

Ideally, you want to lift the weight between six to 12 times to build muscle and between 12 to 20 times to maintain it. If you can raise it more than 20 times, increase the weight. 

2. Target Specific Muscle

To build muscle, you need to isolate it. You can do this with individual muscles, like lifting barbells to isolate the biceps. Or you can target large muscle groups. For example, squats target the legs, lower back, glutes, or butt. 

You can also do compound strength training, such as lifting a barbell while doing a squat. This isolates the bicep and adds additional stress to the large muscle group. 

3. Don’t Overtrain

It seems like common sense that the more you lift, the more muscle you build. However, the truth is your body needs time to go through the process of breaking down the muscle and building it back up. If you interrupt the effort, you risk injury. 

This is why you should rotate your training to work on different areas daily. If you work the arms, chest, and upper back on Mondays, don’t do it again on Tuesdays. Instead, switch to legs, butt, and lower back. 

4. Tension is Just as Important as Weight

You will still get some benefit if you lift weights fast, but if you add tension to the mix, you’ll do even better. For instance, try raising a weight very slowly, holding it for five seconds, and then lowering it slowly. 

5. Diet is an Essential Part of Strength Training

Protein has the essential elements your body needs to build muscle, so it should be your top priority. Research suggests that you need to eat .72 grams of protein per pound of body weight each day. So, a man who weighs 200 pounds would need to eat 144 grams of protein every day. 

The key to building muscle is a combination of following the right exercise strategy and eating plenty of protein. 

 

5 Things You Should Know About Buying Land in the Metaverse

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The metaverse refers to VR spaces with characteristics and uses similar to areas in the physical world. People’s avatars can inhabit these spaces and perform many of the same activities they do in real life. Examples could include working, attending school, enjoying entertainment, conducting business, and buying land. 

Five Essential Facts About Buying Land in the Metaverse 

Such celebrities and businesses as Snoop Dog, JP Morgan, and Samsung have already made purchases. Before you join them, learn five essential facts about buying land in the metaverse. 

Metaverse Land Can Offer Utility 

People or businesses have two main reasons to purchase metaverse land: 

  • Establish a home base: Some people consider a metaverse home as something similar to owning a website on the internet. It offers a home address to direct others to when they want to find you. It also gives you a place to develop and express your personality or mission. 
  • Speculate on property values: Some people purchase land in the metaverse because they hope the value will appreciate and allow them to sell at a profit. Naturally, buyers take a risk when speculating on virtual land values. 

Most Virtual Land Sells for Crypto 

In the real world, people buy physical land with their country’s currency, like dollars or euros. Typically, virtual land sells for cryptocurrency. The type of cryptocurrency can vary by platform. Thus, people will need to acquire crypto and a digital wallet before they can purchase land on a VR world platform. 

Land Sales Come From Platforms and Third Parties 

Metaverse platforms offer land directly. Landowners may also choose to sell land through third-party platforms. Two examples of virtual real estate companies include opensea.io and nonfungible.com. These platforms provide features for property listings, price negotiation, and completing the transaction. 

VR Land Buyers Face Risks 

Some VR land values have appreciated rapidly, making investments appear attractive. However, buyers should understand the risks, such as sudden depreciation or the entire platform failing. Also, buyers don’t enjoy the protected and regulated market they do when purchasing physical land. Sometimes, scammers try to fool buyers into scam purchases, and buyers don’t have much protection. 

The Value of Land May Depend on the Future of the Metaverse 

In the physical world, the land value may depend upon scarcity or the land’s development or location. Different factors may impact the demand for metaverse land. For instance, virtual land investors have made big bets on the future success of a platform and the entire metaverse when they purchased property. 

Right now, nobody can say if the metaverse will evolve into a force like social media or streaming videos or become another passing fad. Also, nobody can predict if a particular platform will grow into the next Facebook or fall out of fashion like Myspace. 

Is This the Best Time to Buy Metaverse Land?

Timing a VR land purchase depends on the market and the buyer’s goals. VR land buys for a particular purpose probably offer the safest bet. For instance, a virtual store can generate revenue and profit. The buyer will give the land utility, which may help support its value. 

For more risky speculative purchases, the timing gets tougher. Citibank published an optimistic report that predicted significant growth within the next five years. Other sources disagree and call metaverse land a risky crypto asset. Prospective buyers should gather information from several credible sources to help them inform decisions about what and when to buy. 

 

 

The Culture Guide: 5 Things You Should Not Do When Visiting France

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France is a big country with over 67 million people, and each person seems to do things in his or her way. And yet, there is a French way, practiced by all of them. You can respect your hosts on your visit to their country by not doing these five things.

Changing Your Restaurant Meal

In a French restaurant, only one person rules. And it isn’t you or any other customer. The chef reigns and he works hard to bring you the benefit of his craft by perfecting the combination presented before you by the waiter.

So don’t you dare make any change to what you see on the table before you. And that includes holding the onions because their taste is too strong, substituting low-calorie anything for the fattening parts of a dessert, or having the salad dressing on the side. And don’t even think about asking for ketchup to use on any part of the food.

Talking Loudly

The French value privacy, discretion, and civility. They do not like loud talking, particularly on cellphones, or noisy behavior. They do not eavesdrop on other people but can only do that if you keep your conversations to a quiet level. Speaking respectfully with a lowered tone will garner a better response than if you raise your voice. On public transportation, respect others’ privacy by maintaining your personal space and being quiet.

Speaking Only in English

When a foreign tourist visits your hometown and asks you a question in their language, do you just give them a blank stare? So why are you surprised at any French people who react the same way when you start talking to them in English? They’re not being rude. They just don’t know what you’re saying.

Less than 40 percent of the French speak English to some degree. And they are justifiably enamored of their language, which sounds beautiful. So make the effort to learn a few French phrases, so you can initiate any interaction in their language.

Expecting Things to Be Open on Sundays

In America, nearly all the stores, restaurants, and other businesses that serve consumers keep their doors open on Sundays. Not in France. The day is reserved for families, and in many areas, the government forbids businesses to open on Sundays. However, if you do a web search before you arrive, you’ll usually find retailers or eateries that are open on the traditional day of rest. You can then plan on patronizing those establishments on Sundays.

Coming in August

You may be thrilled to be visiting Paris, Marseille, or any other large French city during your summer vacation, but don’t arrive in August. If you do, all you’ll encounter are other tourists who are wondering where all the locales are and why the country seems abandoned.

August is when the French also have their vacations, which they take quite seriously. They’re either abroad or relaxing at Mediterranean beaches. Many of the small and charming shops that you hope to see will be closed then as well because that is when their proprietors are off.

5 Essential Rules for Avoiding Burnout

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We’ve all been there—stuck in a rut and feeling utterly burned out. 

Whether you’re feeling burnout in your job, in relationships, or something else, this emotional place is not the best place to be. In a lot of ways, burnout presents itself as depression. Check out five essential rules for avoiding burnout. 

1. Recognize the signs of burnout before it sets in fully 

Sometimes, burnout sneaks in like a slow-moving cloud. Unfortunately, by the time you’re smack-dab in the middle of the burn, it’s harder to wriggle your way out of the mindset. The best bet is to get to know the signs of burnout, so you can stop in and make changes before things get too bad. Specifically, stay in tune with yourself and pay attention to things like increased agitation, loss of interest, extra fatigue, and forgetfulness. You may even experience problems with sleep, changes in appetite, or increased physical illness. 

2. Learn to take care of yourself first 

When you get on a flight, one of the first things you’re told is if anything happens, get your oxygen mask first. Then, check on the people around you. At first impression, this sounds cold—it’s human nature for most of us to want to help others first. However, you can’t do your best at a job or even in relationships if you’ve sacrificed too much of your own well-being to start with. Take some “me time” just for you, whether that means taking a nap, taking a walk, or simply giving yourself a little time to breathe. 

3. Set limits on commitments 

Unfortunately, a lot of people who end up totally burned out have been on autopilot in the “yes” position for way too long. Saying yes to every potential commitment that comes your way equals imminent burnout, always. If it’s work that steals all your time, set limits, and keep your schedule in check. It is very possible that you’re going above and beyond and committing your mental space to your job even after hours. If it is other people that constantly require your attention, don’t be afraid to say no when you need to. See, tip two above for why saying no is perfectly fine. 

4. Change things up 

Burnout isn’t always about overcommitment or giving too much. Sometimes, feeling burned out is more about monotony. Think about what happens when you do the same workout routine for days on end at the gym. Eventually, the workout loses its spark and becomes more like work. The same thing happens to a lot of people when they get stuck in routines at work, in relationships, or just in life. If you feel like imminent burnout is on the horizon, try switching things up. Consider adjusting your work schedule, trying a new hobby, or just doing something new with your significant other. 

5. Talk through it 

Just about everyone on the planet has felt the singe of burnout at some point. Therefore, opening up about how you feel and getting that camaraderie from someone who understands is not a bad idea. Grab a good friend, a sympathetic co-worker, or even a therapist and talk through your frustrations when they first start. This is especially important if you’re stuck in burnout mode, and it’s starting to affect your mental health. 

5 Things You Need to Know Before You Get a Hamster

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If your kid wants a pet and you don’t want the hassle of a dog or a cat, why not get a hamster? This is the logic that has led roughly 11 million families to invite one or more of these creatures into their homes. In fact, many people have come to refer to hamsters as “starter pets.”

While hamsters can, indeed, make excellent pets, they are far from the entirely carefree animals that too many people assume them to be. Compared to most larger household pets, the hamster requires much less attention, but that doesn’t mean it doesn’t need a significant amount of care.

In any event, you owe it to yourself and your future pet to educate yourself on the important details of the hamster before you buy one of these cuddly creatures. With this in mind, here are five things about hamsters and hamster care that may surprise you.

  1. Hamsters Aren’t Ideal for Kids of All Ages

While people often think of hamsters as a pet for children, this animal isn’t always appropriate for extremely young kids. Hamsters must be handled with great care and don’t generally feel secure in smaller hands. They also come with care recommendations that small children simply cannot meet. Perhaps most importantly, parents should know that hamsters can bite.

  1. You Must Keep Males and Females Separate

Although it is fine to house two hamsters in the same cage, they must be of the same gender. Opposite sex hamsters have to be separated, or else they may fight and sustain serious injuries. Of course, they may also have babies. Even if you want a tiny litter of baby hamsters, you should only bring males and females together to breed. When the babies are born, the father may choose to attack them.

  1. Hamsters Are Nocturnal

While hamsters have a lot of energy, they are generally most active at night. This is because they are naturally nocturnal animals who are biologically programmed to sleep during the day. Many people simply don’t realize this. So if you don’t want your pet to come alive after your kids have gone to bed, a hamster may not be for you.

  1. Hamsters Need Daily Exercise

As active pets, hamsters require plenty of exercise. In the wild, they run for miles and miles per day. Thanks to cage equipment such as running wheels, your pet hamster can get a workout at any time. They also love to get out of the cage to wander and explore. However, even if you place your hamster in a running ball, never leave it unattended while it is out of its cage.

  1. Hamsters Require Specific Feeding Routines

You must feed hamsters approved kibble each day and always from a dish. If their food mixes with their bedding, they may eat both and become ill. Every other day, your hamster will benefit from eating some fresh fruit and vegetables

5 Things You Need to Know Before You Get a Dog

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There are numerous reasons why dogs are considered man’s (and woman’s) best friend. They’re loyal, great at vacuuming up crumbs that fall on the ground, and they’re always happy to see you when you get home. Owning a dog, though, is a true commitment and should not be taken lightly. So, before you bring home a new furry family member, here are 5 things you need to know:

A Dog Could Be Good for Your Health

Dogs, especially young ones, thrive when they get plenty of exercise. So, if you get a dog, you can probably expect to take your canine on at least one long walk a day. The plus side is that this could help you lose or maintain your weight, while also pumping up your energy levels. Even better? Studies have also shown that owning a dog can actually decrease your blood pressure, reduce your stress levels, and ease loneliness.

The First One to Two Years Could Be Trying

It’s a good thing puppies are adorable and so darn lovable, because they can be a lot of work. Just like with a human baby, you can expect to lose some sleep each night while house training a puppy. Plus, most young dogs go through a “devil” phase, where they’re likely to destroy shoes, dig up some plants, or gnaw on your furniture. Fortunately, most dogs get over this phase sometime between their first and second birthday.

Veterinarian Bills Can Be Expensive

Today’s pups are fortunate to have access to the best of medical care, including treatments that once were only available for humans. For example, chemotherapy and radiation are two treatments that are now available for dogs with cancer. The bad news is that many of these treatments can be expensive. Fortunately, pet insurance can help defray much of those costs. And if pet insurance doesn’t make sense for your dog, you could always set aside money in a fund each month for your dog’s vet bills.

Different Breeds have Different Traits

Before you adopt or purchase a dog, make sure you understand the different traits of that pup’s breed. For example, Dalmatians were bred to run behind carriages. So, they typically require a lot of exercise. Beagles were used for hunting, so they love to sniff around on walks and also have a loud bark, which is great for alerting their owners when they’ve found a rabbit. Not so great when you live in an apartment with thin walls.

A Dog Is a Forever Friend

Dogs are famous for their loyalty and loving nature. So, if you decide that you want to add a canine to your family, be prepared to keep them forever. That means evaluating your life carefully before bringing one home to make sure that you have the time to take care of a canine. Unlike a toy or gadget that you no longer want, a dog is a living, breathing, love-filled creature that can’t and should never be just tossed aside.

The Magic of Lisbon – 5 Unique Attractions in This Amazing City

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Widely regarded by frequent travelers as one of the greatest cities in the world, the Portuguese capital city of Lisbon is known for its dramatic colonialist history, beautiful landscapes, amazing cuisine, must-see museums, and traditional Fado music. But no tourist should leave the city without completing a thorough tour of its one-of-a-kind landmarks, architectural attractions, and official monuments. Here are just five places that you don’t want to miss during your Lisbon vacation:

  1. The Santa Justa Lift

A striking structure in the heart of downtown Lisbon, the Santa Justa Lift (Elevador de Santa Justa) is unique to say the least. An industrial marvel from the 19th century, this 45-meter iron tracery and functional elevator was designed by Raul Mesnier de Ponsard, a Portuguese disciple of Gustave Eiffel. Guests can ride to the top of this beloved national monument to take in spectacular views of St. George’s Castle among other architectural wonders.

  1. Carmo Convent

Many historic cities, including Lisbon, are home to a number of breathtaking cathedrals that are fully intact. But none evoke the truly unusual, haunting beauty of the ruined Carmo Convent (Convento do Carmo). In fact, many people regard it as Lisbon’s most extraordinary church even though it has been roofless since the damage it sustained in the massive earthquake of 1755. Its sweeping gothic arches date back to the 1300s, while its Manueline windows and other details were added in the 16th and 18th centuries.

  1. St. George’s Castle

Located at the top of the highest hill in the city, St. George’s Castle (Castelo de Sao Jorge) offers excellent views of Lisbon and the surrounding landscape. Over the centuries, this extremely beautiful castle has served as a key fortification for the Romans, the Visigoths, and the Moors, as well as the Portuguese monarchy. Many of St. George’s Castle’s historical features remain intact including its 18 towers, miliary canons, underground chambers, and camera obscura.

  1. Águas Livres Aqueduct

An 18th century engineering marvel, the Águas Livres Aqueduct (Aqueduto das Águas Livres) was constructed to bring fresh water to Lisbon from the hills to its north. It covers roughly 14 kilometers from its Caneças to the city reservoir of Mãe d’Água das Amoreiras. Visitors can schedule tours of the inside of the aqueduct through the Water Museum and the Mãe d’Água das Amoreiras serves as the site for regular cultural events and exhibitions.

  1. The Monastery of St. Jerome

A World Heritage Site of the United Nations Educational, Scientific and Cultural Organization, the Monastery of St. Jerome (Jerónimos Monastery) was built in the 16th century as a home and workplace for the monks of the Order of Saint Jerome. The monastery’s church (Igreja de Santa Maria de Belém) is home to the tombs of several prominent historical figures including Sebastião I, whose remains were interred there by King Filipe I to end the popular belief that Sebastião I was destined to return for Portugal’s salvation.

The Magic of Paris – 5 Unique Attractions in This Amazing City

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As a world center for culture, food, and fashion, Paris excites with such well-known sites as the Eiffel Tower, Notre Dame, and the Louvre. But after you’ve seen all the standard tourist spots, you can enjoy the following unique attractions of this amazing city.

Museum of Fairground Arts

At the Museum of Fairground Arts, you won’t mind getting taken for a ride on an amusement attraction from 1850 to 1950. Try out the Manège vélocipédique, which puts you on a merry-go-round of bicycles that move only when everybody pedals. You can also listen to a mechanical organ from 1905. To visit, you need to reserve in advance for an English-speaking tour unless you’re coming for the self-guided tours during European Heritage Days in September and the Festival of the Marvelous during the last week of December.

Hidden Vineyard

France is renowned for the quality of its wines and if you want a glimpse of where this ambrosia comes from, head to the back of Sacré-Coueur. Hidden among the quaint buildings and charming cobblestone streets is one of the last remaining vineyards in the city, Le Clos Montmartre. They’ve been cultivating vines here since at least 944 AD, although the history of viticulture goes back to Roman times. Most of the year, you can only spy the growth through metal grates. However, during the Festival of the Gardens at the beginning of fall, the vineyard opens to the public.

Oldest House in Paris

Given that Paris is over 2,000 years old, it’s a little surprising that its oldest house dates back only to 1407. At 51 Rue de Montmorency in the Marais, you can check out the home of an alchemist, Nicholas Flamel, who supposedly could transmute lead into gold. If the guy sounds familiar, he shows up in Harry Potter and the Sorcerer’s Stone. The structure also served as a home for the poor who had to pray to stay. You can check out the much-renovated interior, which is now a Michelin-starred bistro called Auberge Nicolas Flamel.

Paris Beach

Did you know that Paris has a lively beach scene that includes sunbathing by the sparkling waters of the Seine? But only during July and August during the Paris Plages. Sand has been carted into several locations by the river since 2022 to comfort city dwellers who could not travel to the seaside. The sand, sun umbrellas, palm trees, and deck chairs are free to visit. However, you’re not in the Cote d’Azur, so no topless sunbathing, and don’t even think about jumping into the water.

Catacombs

The creep factor is high, but so is the history of the Catacombs, a collection of skulls and bones belonging to six or seven million former city residents. You’ll only get to see a small portion of the Denfert-Rochereau Ossuary. It appeared under the city in the 18th century when the deceased were discretely transferred from overcrowded cemeteries above-ground to the tunnels of former quarries. Buy your tickets ahead of time or you’ll have to wait in line for over an hour. Leave your luggage at home. They’re not allowed on the premises and there are no storage lockers.

5 Powerful Feelgood Movies You Probably Haven’t Heard of

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Do you love a feel-good movie with a satisfying ending? Are you looking for something to make you feel uplifted in troubling times or just to get away from the rush of everyday life? Keep reading to find some unexpected hidden gems within the feel-good category that you probably haven’t seen before.

Our Little Sister

“Our Little Sister” is a Japanese film that focuses on the bonds of sisters as they come to terms with a new situation. Three sisters must adapt to their new 13-year-old half-sister as she moves into their grandmother’s house with them. The movie gives a glimpse into the complex relationships of siblings and family.

The History of Future Folk

If you are looking for a charming, homespun, and super-low-budget film that somehow warms your heart, then “The History of Future Folk” is the perfect movie for your interests. While the low-budget costuming and film style may seem awkward at a glance, the story of intergalactic aliens who deviate from their plans to wipe out Earth due to their love of music is charming, sweet, and leaves a great feeling by the end of the film.

Sing Street

Fans of music will enjoy the fast-paced, charming, and entirely teen-focused “Sing Street” when looking for a feel-good movie. The movie follows a teenager’s first love, his efforts to process his feelings, and his adorable attempt to impress the girl by starting a band. It reminds viewers of the challenges of handling emotions during their teen years and offers fun music as part of the experience.

Peter’s Friends

“Peter’s Friends” is a feel-good movie that focuses on reminiscing with friends after years apart. It follows six college friends, along with two new friends, as they reunite in an English manor after ten years. The movie is a charming look at the different ways life may cause us to grow apart only to return to old friends through reunions and remembering the good times.

Munna Bhai M.B.B.S.

If you are a fan of foreign films and want to find a great feel-good movie, then “Munna Bhai M.B.B.S.” is a great choice for your next movie night. The Hindi film follows a former gang member as he struggles to fit in with medical students in an effort to make his father’s dreams come true. It showcases the love of a son for his father and the transformation of a young man into an upstanding professional.

When you want to enjoy something uplifting during challenging times or when you are tired, a feel-good movie is the best solution. By finding a new hidden gem, you can enjoy something unique, charming, and full of fun details that keep you on the edge of your seat in the best way possible.

The Magic of Rome – 5 Unique Attractions in This Amazing City

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Rome is filled with many world-famous tourist attractions, including the Colosseum, the Forum, and the Trevi Fountain. But it is also home to many lesser-known but unique attractions, such as the fab five listed below: 

Enjoy a Spirited Adventure in the Capuchin Crypt

If you have a taste for the macabre, you’ll want to put the Capuchin Crypt on your itinerary. Located under the church of Santa Maria della Concezione dei Cappuccini, this crypt contains the skeletal and mummified remains of approximately 3,700 Capuchin friars. The bones and skulls of these friars have been used to “decorate” the six chambers of the crypt, which is also sometimes referred to — for obvious reasons — as the Bone Chapel.   

Visit the Largo di Torre Argentina  

This archeological site contains the remains of four different temples, as well as the Theatre of Pompey, which is where Julius Caesar was betrayed and murdered by a group of Roman senators on the Ides of March. Surprisingly, the Largo di Torre Argentina is typically overlooked by tourists — which is actually a testament to the fact that Rome has so many famous attractions that even one as historically important as this can just fade into the background. On an interesting side note, the Largo di Torre Argentina is also home to a popular cat sanctuary.   

Check Out Trastevere 

Trastevere is a lively Medieval neighborhood known for being home to some of the best trattorias and pubs in Rome. Lively chatter fills the air, and street artists entertain the crowds. Although Trastevere has long been popular with locals, it has also become increasingly popular with tourists. If you’ll be visiting Rome during the summer months, make sure to walk down the steps to the walkway that runs alongside the Tiber River. That’s where you’ll find the Lungo iL Tevere festival with its many artists, vendors, and dining options. 

Admire the Pyramid of Cestius

While viewing a pyramid may not be the first thing you think about doing while in Rome, the Eternal City does have one. Called the Pyramid of Cestius, this structure was built as a tomb for an important Roman named Gaius Cestius around 18-12 BC. The 120-foot-tall building is the only Egyptian-style pyramid remaining in Rome today. For many years, the Pyramid of Cestius’ interior was closed to visitors. But that changed in 2015. Now, the pyramid, which is located across from the Pyramid Train Station, is open every second and fourth Saturday each month for visitors, who must make arrangements in advance.

Stroll through the Campo de’ Fiori

Campo de’ Fiori is arguably Rome’s most famous open-air market. Established in 1869, this outdoor market is open from Monday to Saturday, from approximately 6:00 a.m. to 2:00 p.m. Here, you’ll find vendors selling a wide variety of fruits, vegetables, and cheeses, as well as clothing and crafts. Along the edges of the market and on the nearby streets, you’ll also find shops selling baked goods, sandwiches, and some of the best cured meats and cheeses in Rome. A few of these shops have actually been in business for 100 or so years.