Category Archives: Get A Girl To Like You

8 THINGS YOU SHOULD DO BEFORE EVERY WORKOUT

Are you ready to get the most out of your training workouts? Well, even though you are very disciplined and stick to your routine, the practices below will definitely add value to your efforts.

First of all, a solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains, or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

16 Body-Shredding Rules of Nutrition

The timing in which you eat a pre-workout meal or snack depends on your digestive tendencies. In general, munching on something an hour or so before exercise should provide you with an adequate amount of energy; however, there’s no hard-and-fast rule.

“Some people get an upset stomach when they eat too close to a workout,” Solano says. “I’m one of those people who can eat right before or even while I train and be fine, so it changes from person to person.”

Regardless of the timing, you also have to make sure carbs and protein are on the menu. “Toast with peanut butter is a good option because it contains carbs, fat, and protein,” he explains. “Fruits like bananas, apples, and oranges are complex carbohydrates, which are a more sustainable form of energy. A protein shake or bar also works.”

Hydration requirements hinge on variables like age, gender, weight, height, and the intensity of your workouts. As a guideline, the American College of Sports Medicine recommends that active people drink 20 ounces of water prior to exercise.

What you don’t want to do is start chugging water immediately before you train. The countless pee breaks will be a disruption and you can actually end up peeing out more than you retain.

The importance of hydration can’t be understated. For one, you’ll be more comfortable — unless you enjoy training while battle things like muscle cramps and dizziness; plus, studies show that adequately hydrated athletes perform at higher levels than dehydrated athletes.

The Only 6 Supps You Need

Pre-workout supplements aren’t a necessity in this case, but they can heighten focus and provide an energy boost.

“Most pre-workout supps are similar in that they contain caffeine and amino acids that’ll help your veins and arteries dilate to increase blood flow,” he explains. “Take it 30-minutes prior to your workout so by the time you’re in the gym you’re at the peak of its effects.”

Whether you’re using an app like the M&F Trainer or going old school with a pad and paper, knowing what’s expected in terms of reps, sets, weights, and rest periods removes guesswork and can help make your workout more efficient.

“It’s a way to prepare mentally,’ Solano says. “If the exercises you’re doing and the loads you’re planning to move are all programmed in, all you need to do is execute.”

It’s also a way to keep yourself honest. When you’re bushed and only on set 6 of 10, it’s easier to omit a set or two when you’re not looking at stats.

“A well-designed warm-up increases muscle temperature, core temp, and blood flow. It should also allow your tendons to get warm as well,” says Solano. “This will help the muscles work at optimum strength and power.”

In this section of the warm-up you’re looking for a little bit of perspiration; the objective isn’t to get completely drenched. Spend five minutes working at a low-to-moderate level on a treadmill, stationary bike, or rowing machine.

While using a foam roller can be a painful and quasi-unpleasant experience for some people — the exception would be for masochists, obviously — the pros of using one outweighs the cons.

“Muscles are fibers that are held together with tendons and perimysium, which is a sheath of tissues that holds together muscle fibers,” Solano says. “When we train, that tissue can become bunched up. Think of it like a snag in a zipper. Using a foam roller can break the bunched areas up so the muscle contracts more efficiently.”

Spend up to a minute per area ironing out the kinks of the muscles you’ll be utilizing during your workout.

 

Now it’s time to zero in on functionality and ensure that what you’ll be using during specific lifts will be ready for action.

“’Dynamic’ means warming up through movement,” he reveals. “Go through the muscle groups you’re going to use and perform compound bodyweight or lightweight movements that execute the full range of motion. This will help make sure areas like the shoulders, knees, and wrists will be warm and ready.” 

Some eggheads recently studied more than 6.7 million fitness playlists and complied “the ultimate workout playlist” that featured artists like Katy Perry, Rizzle Kicks, Daft Punk, and Little Mix. We suspect your playlist might contain more power chords, pick slides, and songs that induce head banging.

“Psychologically, listening to your ‘workout’ song or playlist might pump you up,” he says. “It’ll also block out the dumb music that’s playing in the gym.”

Other studies have shown that tunes that fall between 120-140 beats per minute (BPM) were the best for exercise.


5 UNEXPECTED WAYS TO IMPRESS A GIRL ON A DATE

You don't need to read all the books from a library or to stick yourself to TV news in order to convince a girl that you are smart and you have a vaste cultural knowledge. The path is way more easier. Just have a look at the steps below and you will definitely be a winner.

1. Show off your knowledge of celebrity families
She’ll assume topics like Kate Middleton’s baby bump and Suri Cruise’s divorced parents are only allowed when she’s with her girlfriends, so surprise her by knowing what’s up with A-listers and their offspring. Take for example, OK! magazine's guide to Hollywood's cutest kids can help you brush up on the basics.

2. Scan the front page of the Wall Street Journal
Staying on top of what’s going on in the world can be as easy as reading a half-page section of expertly written news blurbs. Make it as a habit every morning while you wait in line for coffee and you’ll bank up enough knowledge to survive a conversation on Syria’s civil war.

3. Do your homework
It’s almost 2013—Google stalking isn’t as creepy as it used to be. You might uncover something you didn’t know about her, like that she blogged about a semester abroad or that she’s finished a few marathons. All you need to do is to find a (natural) way to weave those topics into a conversation, and watch her open up about what she’s passionate about.

4. Download a new app
They don’t call it a smartphone for nothing. If you aren’t up on the latest books, music, movies, eateries or whatever, there’s probably an app that can help you navigate the basics. Don’t know the difference between Malbec or Syrah? Hello Vino(free) helps you select a wine based on your taste preferences and what you’re eating. Heading to a raw bar but don’t know a damn thing about oysters? Oysterpedia (free) may be your best bet. We’re not joking—there really is an app for almost any topic.

5. Don’t ruin a good outfit with bad shoes
Skipping cologne and showing up with frayed shoe laces might not seem like a big deal, but when it comes to your style and grooming habits, girls appreciate the details, like good shoes on a good-smelling guy. These simple things tie your look together and show her that your understanding of style goes beyond an ability to match a shirt and a pair of pants.


Gain An Inch On Your Chest In One Day

Summer came and all you think about now is how to rapidly increase your shirt size. If possible, even in one day. Well, the solution is right here, with this 7-hour chest workout which maximizes every muscle-growth mechanism to the max and promises extraordinary pec gains!

While writing this article, NASA's Scott Kelly had just arrived back to Earth after spending a year in space. Upon his return, doctor's discovered he'd undergone changes in bone mass, vision, hearing, and skin sensitivity, and he'd actually grown two inches taller since the last time he stepped foot on this planet.

Like Scott Kelly's newfound vertical gains, the inch your chest will gain from this session won't be permanent—at least not yet. But if you perform it once a month or so, which is about as often as I'd recommend the workout, it can definitely become permanent.

The catch, of course, is that this chest workout demands extraordinary effort on your part. In fact, it requires about seven hours to complete. So perhaps it's best left for one of your weekend days, when you can give it your full attention. If you've got the time, the drive, and the experience, then let's blast off!

HOW YOU'LL GROW

You'll hit your chest in the morning, take an extended lunch break, and then head back to the gym for the final session. In order to get your chest to stretch and grow, you have to hit it hard and heavy from as many angles as possible, and then you need to flush and pump those same fibers from all those angles as well. Both the intensity and volume are key!

The Gain-an-Inch program is meant to amplify your body's usual responses to training: the temporary pump you get when working muscles fill with fluids, the breakdown of muscle fiber, and the subsequent inflammation caused by the extraordinary muscle damage as a result of heavy lifting.

Lifting heavy weights like you do in the morning causes the muscle fibers to break down, and your body repairs or replaces damaged muscle fibers through a cellular process that causes the fibers to thicken and become stronger. It necessitates that muscle protein synthesis be greater than the rate of muscle protein breakdown, which is why nutrition is such an important part of the equation

To achieve this end, the morning session consists of heavy work inside a power rack. The power rack is ideal, because it allows you to overload your chest with as much weight as possible at many angles while providing a level of safety that should prove invaluable.

After lunch, your brutal afternoon workout will produce an amazing muscle pump. This feeling is caused by fluid being drawn into the muscle cells, which causes swelling. The pump is linked to muscle growth by what exercise scientists call metabolic stress, which accumulates over the course of your workout and is especially effected by higher-rep sets.

Of course, there will also be more muscle damage! Following a grueling workout, the muscle gets inflamed, and that inflammation causes swelling and increased girth. That muscle damage and metabolic stress adds to the overall increase in chest size following your workout.

By the end, you'll be cooked. Don't be surprised if you need a few days off afterward.

KEEPING IT SAFE

No matter how much you workout, keeping safe is very important. In the two weeks leading up to your mission, don't take any of your pec exercises to failure, and keep your chest workouts at a low-to-moderate intensity level. Then, when the date arrives, plan an entire day for this routine. In between the morning and afternoon sessions, rest for at least 90 minutes, and eat up to ignite recovery and fuel your efforts.

As the workout wears on, you'll become increasingly fatigued and have to adjust your working weights accordingly. At some point, the cumulative fatigue may be so severe that you have to lower the weight on every set of a given exercise. Seriously, don't be a tough guy with weight selection! You're already tough just for attempting this.

Throughout the workouts, rest two minutes between sets of multijoint exercises and 90 seconds on single-joint moves. However, take more rest between movements. You'll need it to get all this work done.

Because of the rare and extreme circumstances of this single-day chest attack, you won't want to regularly follow this style of training. As I mentioned earlier, once every 4-6 weeks is a nice way to keep pushing the outer limits of chest growth.

FUEL REQUIREMENTS FOR YOUR MISSION

Moreover, you'll need to be completely fueled for this exhaustive workout, and that means starting well beforehand. As early as two weeks out but no later than seven days beforehand, start loading up specifically on creatine, carbohydrates, and water.

  • Take 5 grams of creatine daily, preferably with fast-digesting carbs such as white bread, white rice, or Gatorade.
  • Increase your daily carb intake to as high as 3 grams per pound of body weight. A 170-pound individual would shoot for up to 510 grams daily.
  • Drink 1-2 gallons of fluids per day. You'll want to be well hydrated to help transport nutrients into the muscle cells.
  • On the day of your workout, continually feed yourself with a constant intake of both slow- and fast-digesting carbs, whey protein, and water. Try to consume something every hour, having both protein and carbs to offer your muscles a continuous source of amino acids and long-lasting energy from carbohydrates.
  • During your lunch break, consume about 35 grams of protein from a lean-protein food and about 70 grams of carbs from a fast-digesting source. A whole-food meal will likely still be in your gut during the afternoon session, so choose foods or supplements that are easily absorbed.

MORNING CHEST WORKOUT

This tyoe of workout should take 3-4 hours. To start with, do all the listed exercises in a power rack with an adjustable bench. Set the safeties to the bottom of the range of motion for each exercise variation, which allows you to bail out if necessary.

Warm-up adequately before starting. Do as many warm-ups as you need, but know that they don't count toward your set targets—and never take warm-ups to muscle failure. As for loads, choose a weight that approaches muscle failure by the target rep. A 4RM load is a weight you can do for only 4 reps with good form and no more.


The 5 Foods to Avoid If You Want a Six Pack

Starting to lose your shape and your six packs are becoming actually kind of a “one pack”? Well, if you didn't know 54% of Americans are facing now abdominal obesity. Therefore, in order to get out of this category and start considering avoiding from your consumption the following five foods:

1. Refined grains

You don't know  what a refined grain is? It's an ingredient found in foods like white rice, white bread, and regular white pasta. The unrefined stuff (whole wheat, brown rice and quinoa) is always healthier. Pennsylvania State University researchers found that people who ate whole grains in addition to keeping a healthy diet—of fruits, vegetables, low-fat dairy and protein—lost more weight from the abdominal area the group of people who kept the same healthy diet but ate all refined grains.

2. Potato products

A study published in the New England Journal of Medicine followed the weight changes of more than 120,000 men and women for up to 20 years. The participants were checked every four years and, on average, they gained 3.35 pounds each time—so almost 17 pounds by the time the study was finished. The foods associated with the greatest weight gain? You guessed it right —potato chips and potatoes.

3. Red and processed meat

The same 20-year study found that people who ate more red and processed meat gained weight, too—about one extra pound every four years. In another study, published in the American Journal of Clinical Nutrition, researchers worked with more than 370,000 people and found that folks who ate the equivalent of a small steak a day gained about five pounds in five years.

4. Frosting

Those cupcakes your coworker makes for special occasions? Yeah, don't eat them. While the FDA has basically declared war on trans fats, store-bought frosting still contains a not-so-healthy dose of the stuff. How bad can trans fats be? Researchers at Wake Forest University gave groups of monkeys two different diets; one group ate trans fats and the other ate unsaturated fats.

The results: The group eating trans fats upped their body weight by 7.2 percent in six years and the other only gained 1.8 percent. Not only did the trans fats add new fat, it was also responsible for moving fat from other areas to the belly. Check for trans fat in other foods like pre-made baked goods, snack foods, and frozen pizzas.

5. Diet soda

It's easy to get fooled by the zero-calorie label and it seems that they have a lot of fans, yet sodas made with sugar substitutes are believed by many to play a role in weight gain. A new study published this month found that people who drank diet soda gained almost three times the amount of abdominal fat over nine years as those who didn't drink the no-cal stuff.

Sure, that study only looked at adults ages 65 and older, but consider this: Recent research from the Weizmann Institute of Science found that mice drinking water with artificial sweeteners (saccharin, aspartame and sucralose) became vulnerable to insulin resistance and glucose intolerance—two things known to lead to weight gain.


THE DOS AND DON’TS OF ONLINE DATING

Sometimes we wonder what do women appreciate during an online discussion with a man? What are the things that really make them feel attracted to a man when they are having virtual discussions?

Being more than curious to understand what do women think about online dating, what they like or not, we asked a group of women what are their thoughts about it. We heard it all, like, “a guy told me he was looking for a girlfriend by next year so he’d have someone to split rent with.” Then there was the charmer who told his date about the time he “got wasted, peed and mopped it up with his clothes, and then wore them.” Um, yeah.

But, if you’re reading the article below, we’d like to assume you know better than to make mistakes like these. Still, navigating the world of online dating can definitely be tricky—what kind of message is clever, but not creepy? What on earth are you supposed to say about yourself in your profile? When do you go in for the kill and ask for a date? Okay, it's already too much questions, so let's them one by one

OUT-OF-TOWN AND OUT OF TOUCH

The scenario: “A guy sent me a message saying that he wanted to meet up for a drink, but when I asked when he was free, he said he was ‘going out of town’ for the next two weeks and that we should schedule something after.” — Andrea, 31

The problem…and the solution: If you tell a girl you’re “going out of town,” she’s going to assume you’re busy dating other women. By the time your date comes around, she’ll already have lost interest or have found someone more attentive. In such case, if you really are going away, wait until you get back to ask her out. A good rule of thumb: if you aren’t available for a date within 7 days of sending the message, don’t send it.

NOT-SO-SMOOTH OPERATOR

The scenario: “I recently received a message that said, ‘Damn you’re a pretty white girl, you into muscular black men?’” — Kristen, 27

The problem…and the solution: Aside from the obvious inappropriate nature of the comment to a complete stranger, men should never mention their physical characteristics or their own body parts in an introductory message. Women are easily scared away online, so you should avoid saying anything remotely controversial or predatory. Stick to neutral subjects — like mentioning a common ground you share based on something you read in her profile.

INSECURE ONLINE DATER
The scenario: “It’s so annoying and a major turn-off whenever a guy has something in his profile like ‘still not sure about online dating but…’” — Randi, 25

The problem…and the solution: We get it. A lot of you are self-conscious about the fact that you’re on a dating site. But obviously if she’s on the site too, you’re both in the same boat. If you are pointing out your hesitations, she’s bound to assume you’re an insecure person. Just don’t bring it up. If you feel so inclined to explain yourself, wait to do it when you’ve met in person — and be confident about your reasons for joining.

GAMBLER
The scenario: “I got a message that said ‘Obviously you’re cute, but I’m just having trouble believing that this is actually you because you seem too good to be true. My buddy thinks you’re real and now we have a $20 bet going. Am I about to lose 20 bucks?” — Kristin, 26

The problem…and the solution: Aside from the fact that this is a pathetic pickup line, it’s certainly never going to work. A lot of women are looking for something serious and have no interest in participating in your immature wager with friends. Flattery is fine, but not to this degree. Try telling her she has a nice smile instead.

DUMPED AND IN DENIAL
The scenario: “I went on a few dates with a guy I met online, and I eventually decided we weren’t compatible, so I was honest with him. He refused to accept it and continued to message me listing all the reasons why we’d be great together.” — Ashley, 30

The problem…and the solution: No matter how strongly you feel about your potential with a woman you meet online, accept the break-up gracefully. There’s obviously a reason she didn’t think it would work out, so why keep trying to pursue someone who is clearly not interested in you? Instead, channel your energy into meeting someone else.

MISSING IN ACTION
The scenario: “One time I was messaging back and forth with a guy for two weeks and having a great conversation, but he was taking too long to ask me out, so I stopped talking to him.” — Kelly, 32

The problem…and the solution: If you’re into her, ask her out! What are you waiting for? And if you’re not, why are you still talking to her? Know that saying, “shit or get off the pot?” It applies here. A general rule: once you’ve sent four messages back and forth, someone should ask someone out — preferably the man. If not, that means it’s time to move on.

PRESSURE COOKER
The scenario: “I was really into someone I went on a few dates with, until he told me he was taking down his online dating profile and he wanted me to do the same.” — Jess, 34

The problem…and the solution: Nothing will scare a girl faster than putting that kind of pressure on her too early into the relationship. When she’s ready to make her exit from the online dating world, she’ll let you know. Or if you feel compelled to bring it up, say something like, “I’m not interested in meeting anyone else online. I’ve been thinking about taking my profile down. What do you think?”

GENERIC JUNKIE
The scenario: “I can’t stand when I get a message that says ‘any fun weekend plans?’ That’s really all they want to know about me?” — Laura, 27

The problem…and the solution: Sending a generic message—especially one as uninteresting as this—is not what’s going to make you stand out from other guys. Trust us, she’s getting a boatload of uninspiring messages like “Hi, how are you?” and “You’re gorgeous, I’d love to chat.” If you want to get her attention, try doing something a bit more personal. For example, one girl we spoke to told a story about a guy who sent her a hilarious quote from the movie she had mentioned in her profile. Pick something specific she wrote about herself, and ask her a follow-up about it. If nothing else, she’ll admire the fact that you took the time to “get to know” her.

 

 

 


5 Go-To Date Night Looks for Men

All right guys, you are facing one of the most difficult situations, how to dress for a night date? Who says that only women are always wondering what to put on and spend hours in front of the mirror? Men have also to make a good impression in the front of the woman they like.

But what to do when the date is coming in the middle of the week after work? Or what to choose for a relaxing night date in the weekend?

Selecting a suitable venue in which to woo your potential mate is just half the battle, trust me; choosing the right attire to ensure you’re dressed both a) attractively and b) appropriately for the time, place and occasion – that’s your main priority and sometimes is producing really hard times for men.

Fortunately, we’re on hand with some expert advice on what to wear, wherever the date may take you.

The Michelin Star Tasting Menu

You’re sinking serious cash into the meal, so invest in what you wear to it too. Considering there’s a three-hour dégustation feast ahead of you, comfortable clothes are key, but given the surroundings, it’s only right your sartorial choice show respect for the chef, fellow diners and your date too.

A foolproof separates combination that any man can pull off, try teaming a navy blazer (double-breasted is a wise choice for concealing that post-meal bloat) with straight-fit grey flannel trousers for a look that cuts the mustard in its formality, but won’t give you indigestion.

In this case, the solution is quite simple: keep it classic underneath with a crisp white shirt and accessorise with a woven silk tie that’s plain or subtly patterned. Then, step your look up with some quality leather shoes like black or dark brown Derbies, monk-straps or loafers.

As the well-worn phrase goes, your choice of footwear is the first thing many people notice and a deciding factor in whether you ace or flunk a fine restaurant’s dress code. Don’t let what’s on your feet make you fall short of your date’s expectations. (Or worse, get you refused at the door.)

The ‘After-Work’

You’ve probably seen the meme positing “A well-tailored suit is to women what lingerie is to men”. True dat.

For an après-work cocktail, a change from your boardroom best isn’t always necessary. But remember that, while the silhouette-enhancing structure of your tailoring might play to your advantage, not all suits are created equal – so plan ahead when getting dressed in the morning and opt for one that’ll transition seamlessly from office to bar come clocking-off.

The “well-tailored” bit above is key – fit has to be spot-on. So, if you’re the kind of guy who skips the basic rules of suiting on account of wearing one as uniform, you might be better off switching kits before your rendezvous.

As for cloth, nix broad banker pinstripes and stick with classic solids in grey and navy. Need inspiration? Take your cue from Suits’ Harvey Specter – you know, the guy who is always decked out in peak-lapelled Tom Ford power tailoring. In fact, buy a Tom Ford suit if you can afford it. If not, try a more affordable alternatives and get your tailor to do the rest.

Just as important as a sharp suit, however, is the shirt you wear under it. So swap the pit-stained one you’ve been powwowing in all day for a freshly laundered substitute. There’s pheromones, and then there’s downright offensive.

No,  no, don't go too far, we don’t mean white water rafting, potholing or Laser Tag.

If, for some bizarre reason, you don’t want to spend your date getting tanked up on Dutch courage, then try something a little more cultural instead. Like checking out an exhibition, seeing a film or taking a walk through the park. (And then getting tanked up.)

Wardrobe-wise, you can play it pretty cool for this one with something that reads smart-casual. Think dark selvedge jeans, neutral chinos or tailored trousers teamed with a button-down shirt worn under a knit jumper or sweatshirt. You’ll look put-together without overstepping the mark.

And unless you’re planning to Uber your date from A to B (good move, sir), there’ll be some walking involved, so steer comfy with your footwear choice and opt for a pair of unfussy trainers – clean white styles come up trumps this season.

Day Drinking

This applies to all dating scenarios, but it’s especially pertinent in the case of a casual Sunday afternoon pint, a time when – slightly absent-minded and bleary-minded – you might be tempted to let standards slip a bit.

But as anyone considering getting their kit off with you will tell you: hygiene and grooming are everything. Three-day stubble is fine – desirable, in fact – but what’s non-negotiable is arriving at the pub scrubbed up, deodourised and lightly scented, with Colgate fresh breath, nails clean and trimmed, and nasal hair in check (who knew, but studies show unruly nostrils are a major deal-breaker for potential mates).

And no almighty hangover, either. Sure, it’s Sunday and it’d probably be weirder if you showed up having stayed in on Saturday night, but turning up bloodshot with vodka breath isn’t exactly an aphrodisiac either.

The only thing rough and rugged about you should be your artfully dishevelled style: think Steve McQueen, outdoorsy Ralph Lauren, worn denim and leather, boots and aviators – fresh from a little weekend woodwork or motorcycle maintenance (or so you’d have them think).

The Dancefloor Date

Oh, that's a tough one! Regardless of which brand of beats you’ll be treated to in the club or at the gig, it’s hard to steer wrong with a look infused with rock ‘n’ roll.

Distract them from your two left feet with a disarmingly simple combo of a plain white or Breton tee, black leather biker jacket and slim-fit black jeans – but not so slim as to stop you from breaking out your best moves without, you know, actually breaking something.

Your choice of footwear is dependent on your dancing prowess. Tony Manero-level lords of the dance should look to round out their look with a pair of black leather Chelsea boots, but the rest of us stand a better chance of staying upright in a pair of Vans Old Skools or clean leather Chuck Taylors. Easy as 1-2-3, right?


5 Ways To Talk To Her Like The Fun, Confident Guy You Really Are

Straight-forward replies may get a woman to pay initial attention in you, but it is not enough. This is just an initial part of the art of conversation with women. So what is the next step to keep the conversation going and get the woman you like to get crazy with you?

First and foremost, you have to identify one very important thing: Why do you want to date that woman you are interested in? If you are only thinking on adding another on your list, then we are sorry to disappoint you but an attitude like this won't lead you to have a huge list, not even to go on many second dates.

If you're stuck in the online dating world and don't know how to get past the first face-to-face, these tips will help you too.

Below are 5 tips on how to talk to women more easily if the fear of approaching one makes you tongue-tied after hello.

Step 1. Focus on her, not you.

Don’t let anxieties of being shot down or approaching a woman turn you off from talking to a woman. If she chooses not to respond to you, it is not about you. It’s about her. She probably isn't looking for anyone, has her own insecurities, or is not interested.

If you are focusing on what you’re going to say next or the thoughts in your head, she will pick up on the fact that she does not have 100% of your attention. Why is that? You’re too focused on yourself and women sense this immediately.

Bottom line, if you’re both listening to your own thoughts or you get distracted by something else, then you aren’t having a conversation with someone else in the first place!

The mere thought of having to initiate conversation with other people, let alone a woman, is draining, intimidating, and daunting for introverts. This isn’t bad; it’s just the way it is. Just remember, half of the population are introverts, so it can be equally hard for women to respond back. It’s doable, and is easiest to do when you are doing things that you enjoy doing.

Step 2. Ask open-ended questions.

The difference between a close-ended question and an open-ended question is that when you ask a close-ended question the answer is either yes or no. An open-ended question uses What, When, Where, How and Why, becomes broader, but the purpose behind asking the questions is to illicit someone else’s opinions, thoughts, and feelings.

Before you head out the door, create a list of 5 or 10 things you can talk about—be it current events, politics, sports, or a hobby—and be open to listening and hearing differing opinions.

Step 3. Be yourself.

We pick up on nonverbal body language faster than we register what you’re saying. This means if you are only interested in getting a number to get a date, we understand this on a visceral level, before we’ve even responded to what you’ve said.

One thing to think about is if you’re only interested in getting a number, then most women are not interested in you. We want to feel and be special. For women, to give you our number or talk to you longer than 2 minutes, we need to feel a connection. Even if we’re physically attracted to you, this doesn’t mean we’re going to give you our contact information. If you’re relaxed, being honest, and genuinely interested in what we think and feel, then we may let our guard down long enough to see who you are as a person too.

Step 4. If you do approach a woman at a bar or club, then bring a friend.

Generally speaking, when women go out to a bar or club, they are going out to have time with friends first, and maybe, just maybe talk to a guy if he shows a genuine interest in her.

We often look to our best girlfriends to give us a thumb up or down on if a guy seems like a good guy or not. Having a friend along with you decreases anxiety on both sides, because there’s more to talk about, and we don’t feel like you’re trapping or bearing down on us.

Remember, a lot of times we’re just getting together to wind down and spend time with our friends. Night life is often loud, and isn’t the best place to have conversations. Sometimes we just want to cut loose and dance, that’s all. Canvassing other people in committed relationships, I’ve found most of them met outside of the night life.

Which gets me to the next point…

Last but not least, step no. 5: Focus on being friends.

If you are focusing on just having a good time in the moment, then this is one way we begin to open up, and have time to decide whether or not we feel like there is chemistry between us. Asking for a friendly game of darts or pool on teams is fun, we all get to relax, and in the meantime get to know one another a little bit.

These tips come from life and professional experience. What it boils down to is whether or not you believe you can find someone compatible with you, and whether or not you have the skill set of active listening. Getting outside of your head, any insecurities, and removing listening blocks is half the battle.

If you’re really interested in finding datable women, your best bet is not a club or bar, but taking up co-ed hobbies and interests where you see the same women over and over again. This gives you time to get to know each other, develop a relationship, and to see if that friendship can turn into something much more intimate.

Ladies if you’re reading this and agree, then please share on your social networks and help the opposite sex. Like this, you may help inform your male friends on what works, and what doesn’t. And in the end, you will benefit from the result as well!


5 RULES FOR GAINING MASS

You want to maximize your mass-building potential but somehow you didn't find the success recipe yet?

In case you are trying to add mass, hitting the weights hard is a must. Quality time spent in gym starts with a lot of changes that will stimualte your muscles to grow bigger as a response to the challenges you are facing. It'’s tempting to think that'’s all it takes to add muscle to your body. After all, you can actually feel your biceps growing after an intense set of curls.

That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that'’s why it's easy to overlook how important good nutrition is in the mass-building equation. When you choose to eat, say, chicken instead of ice cream, there'’s no immediate muscle gratification — no pump to keep you motivated.

Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set. But in reality, it can be tough to stick to a ““clean”” diet when you'’re busy. We know that adding another layer of complexity to life in the form of reading food labels and studying ingredient lists just isn'’t an option for most of us. Not to mention actually preparing all those healthy meals.

RULE #1 CALORIES ARE THE KEY, BUT THEY ARE NOT EVERYTHING

While it'’s okay to chow down on the occasional fast-food choice for convenience, a mass-gain program isn'’t an excuse to gorge on pizza and chocolate sundaes. “”Rebuilding muscle tissue broken down by training requires energy -— in other words, calories,”” says bodybuilding nutritional guru Chris Aceto. ““But many people, including many nutritionists, overestimate the energy needs for gaining mass, encouraging extreme high-calorie intakes. This often leads to an increase in bodyfat, making you bigger, for sure, but also leaving you fat.” In general, aim for 300-500 more calories every day than your body burns through exercise and normal functioning (multiply bodyweight by 17). And that'’s divided among six meals a day.

RULE #2 CONCENTRATE ON PROTEIN

Protein is important for mass gains being the only nutrient that'’s capable of stimulating muscle growth. You should consume up to 2 grams of protein per pound of bodyweight daily. Eating every three hours will help ensure you'’re absorbing and assimilating enough protein to support muscle growth.

RULE #3 EAT AFTER TRAINING

“It'’s especially important to eat a carb- and protein-rich meal immediately after a workout,” Aceto says. “Right after training, it turns out that your body is really lousy at taking carbohydrates and sending them down fat-storing pathways,”” he says. “So post-training, carbs will be sent down growth-promoting pathways instead.”” And when these carbs are combined with a protein source, you'’ve got a strong muscle-feeding combination because carbohydrates help deliver the amino acids into muscles by boosting insulin levels. This anabolic hormone drives nutrients into the muscle cells and kick-starts the muscle-growth process.

RULE #4 STAY HYDRATED

Drink plenty of water throughout the day, especially in the hours leading up to your workout. This can help you feel full and reduce hunger pangs. During training, it's important to drink about 8 ounces every 15-20 minutes, more when it's hot and humid. The reason behind this is simple: Your performance quickly begins to suffer when the body is dehydrated just 1%-–2%. And if you wait till you feel thirsty, you've waited too long. A flavorful, low-calorie sports drink is a great way to hydrate. Try drinking fluids stored at cooler temperatures; studies show that people consume more when the liquid is colder.

RULE #5 GASS GAIN MAY VARY BY INDIVIDUAL

Gains will differ from one individual to another depending on body size and level of experience in the gym. To make sure you'’re gaining muscle, not fat, don'’t just consider your scale weight. Instead, rely on what you see in the mirror and use a tape measure twice a month to keep track of your waist and hips (you don't want to gain there)— as well as your biceps, chest and quads. Also, don'’t think that you have to gain a set amount of weight each and every week. “Your mass gain doesn'’t have to be uniform,”” Aceto explains. That means you can gain 1/2 pound one week and 1 1/2 the next, perhaps none the third week and still remain on course. ““Expecting uniform gains ignores the intricate makeup of the body and the way it gains mass -— or loses fat – which is by no means in linear fashion,” adds Aceto.


Healthy, Protein-Packed Smoothie Recipes

Do you need a quick nutrition boost? Try these recipes, blending up these concoctions for a quick nutrition fix.

Smoothies are one of the best ways to get a nutrient-packed meal or snack, stat. They can provide everything you need—protein, healthy fats, vegetables, and fruits—all in a to-go cup.

Even more than this: Shakes may be the fastest food of all. “There's no prep work, no cooking, no cleanup. Just put stuff in a blender and go,” says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition.

St. Pierre drinks a smoothie every morning as one of his four daily meals. But you can have one to replace lunch or dinner, help you recover after a workout, hold you over between meals, or satisfy a sweet craving. Try these delicious, protein-packed options, all created by top nutritionists.

berry-smoothie.jpg

1. VERY BERRY SUPER SHAKE

“This shake is packed with protein, fiber, healthy fats, phyto-nutrients, and probiotics,” says St. Pierre. “It can be breakfast, lunch, or dinner.”

BLEND THIS:
12 oz water
1 cup spinach
2 cups frozen mixed berries
1/2 cup plain low-fat yogurt
2 scoops vanilla protein powder
1 tbsp walnuts
1 tbsp ground flaxseed

500 calories, 57 g protein, 54 g carbs, 14 g fiber, 11 g fat

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2. APPLE AND GREAT GRAINS SHAKE

This shake tastes like apple pie in a glass, but you won't find 58 grams of protein in a slice of Grandma's famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phyto-nutrients.

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein
1 apple, core removed, and sliced into wedges
1 cup of spinach
2 tbsp of almonds
¼ cup of uncooked oats
Ice as needed
Cinnamon to taste

535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)

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3. CHOCOLATE, PEANUT BUTTER, AND BANANA SHAKE

You'd never guess that a cup of spinach is hiding in this delicious chocolate andpeanut butter shake.

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
1 banana
1 cup of spinach
2 tbsp of natural peanut butter
1 tbsp cacao nibs or dark cocoa powder

585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber (accounts for using water as the fluid instead of milk or yogurt)

strawberry-banana-smoothie.jpg

4. STRAWBERRY BANANA SHAKE

Adding ground flax to this classic protein shake provides you with extra fiber, heart-healthy omega-3 fats, and disease-fighting lignans, St. Pierre says. (Trying to work more healthy fats into your diet? Read The Best Source of Omega-3s.)

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla or strawberry flavored protein powder
1 banana
1 cup of frozen strawberries
1 cup of spinach
2 tbsp of ground flax

490 calories, 55 g protein, 9 g fat, 47 g carbs, 11 g fiber (accounts for using water as the fluid instead of milk or yogurt)

cherry-smoothie.jpg

5. CHOCOLATE CHERRY AWESOMENESS SHAKE

Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. Pierre.

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
2 cups of sweet dark cherries, pits removed
1 cups of spinach
1 tbsp of walnuts
1 tbsp ground flax
1 tbsp cacao nibs or dark cocoa powder

530 calories, 56 g protein, 13 g fat, 47 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)


How to Attract Any Girl

Do you like a girl and you don't know how to attract her? What are the best words and tactics to choose to get a girl become interested in you and curious about your person? You don't have to search too much and read all the guides for this. Follow the tips below that will help you to go on the right path.

Project confidence
Being confident is the one irresistible trait you must have if you want to attract women.  And women can tell right away whether or not you’re confident just by looking at your body language.  For example, if you’re fidgeting or making yourself “small” in your environment, women will see you as lacking confidence.

So the first step in how to attract any girl is to adopt confident body language.  What you need to know is how to keep your body movements calm and controlled.  Make yourself big.  Don’t be afraid to take up room and claim the space immediately around you.  If that’s difficult due to feeling nervous or uncomfortable, take slow, deep breaths while focusing on the sensations in your body (can you feel your feet?).  This will help you relax and allow that confident body language to come out naturally.

Get her laughing
Every girl likes a guy who can make her laugh.  And there’s no better time to prove you have that ability than at the beginning of the conversation.  Get a girl to smile early on and it’ll help her relax and feel comfortable talking to you.  All while sparking that interest and attraction.

One technique you can use to start a conversation and get a girl laughing is playful teasing.  This is particularly effective because most guys are too insecure to playfully tease a girl right off the bat.  By starting your conversations this way you show you’re not intimidated by attractive women.  You can get her laughing and show tremendous confidence at the same time.

Here are just two examples of how to start a conversation with playful teasing: (1) “You know you’d look cute in a purple Mohawk” (2) “Excuse me, I’m trying to have a guy’s night out and you totally ruined it.  You’re too damn cute”.  Lines like these can get a conversation started on a fun, playful note.

Make her win you over
Projecting confidence and making a girl laugh are common tips for how to attract any girl.  But there’s another tip that’s equally important that doesn’t get nearly as much discussion.  It’s called qualification.

Qualification is all about getting the woman to prove that she’s a cool, interesting girl. It shows you’re a guy with standards who doesn’t invest his time and attention in just any attractive girl.  When you actively filter women like this they see you as a high-value guy.  They will then put more effort into keeping your interest and attention.

After bantering with a girl you can start qualifying by asking questions like “So what’s your deal?” or “What are three things I wouldn’t know about you by looking?”  These questions are great because they’re open-ended and allow the girl to share as much information as she feels comfortable.  They also give you a great chance to get to know her.  You can then find out if she truly is a cool, interesting girl.

Create an emotional connection
In order to know how to attract any girl it’s important to know how to connect with any girl.  That is, how to build an emotional connection so that she feels close to you, and you feel close to her.

One way to build that emotional connection with a girl is to use the “I” perspective when speaking.  Express your thoughts, opinions – and most importantly your emotions – directly.  For example, saying “I love Game of Thrones” gives her a glimpse into your emotional world.  But if you said “Game of Thrones is a great show” then that emotional component is taken out of the picture completely.   Talking about your personal experiences, rather than objective facts, is going to get her feeling more deeply connected to you.

Build sexual tension
No article on how to attract any girl would be complete without a tip on how to build sexual tension.  After all this is what keeps guys out of the friend-zone.

One of the most effective ways to build sexual tension with women is through touch.  Start touching the girl early on in your conversation by lightly tapping the back of your hand against her elbow.  If she’s okay with that contact, you can gradually move on to touch her for longer periods of time in more intimate areas (shoulder, back, thigh, face).

The key to knowing when you should touch more – or less – is to check for compliance.  If she allows you to touch her, or starts touching you in response, then you can take things a step further with your touch.  If however she recoils or moves away when you touch her, then give her space.  Build more comfort through banter and creating an emotional connection.  When she’s a bit more comfortable, try to build that sexual tension once again.

Be unattached to the outcome
One thing that is will help you tremendously when learning how to attract any woman is being unattached to the outcome.  That is, don’t get hung up on whether or not you get a phone number, a date, or even get the girl to like you.  Just enjoy the process of meeting women and focus on having fun.  If you’re not looking to get anything from your interactions with women then you’ll have no trouble being confident, fun, open, and sexual with women.

The best way to make this your natural way of being is to get lots of experience talking and flirting with women.  Make a point to talk to at least three women a day and practice the techniques mentioned in this article and elsewhere on the site.  The more experience you get the less you’ll care about each individual interaction.