The Best Appropriate Time To Change The Workout.

Our body has the wonderful ability to adapt to all daily situations imposed on him and the training is no exception. So from time to time we need to change our routine to continue generating stimuli and still avoid the dreaded muscle stagnation. But when and what is the most appropriate way to change the workout?

÷ Changing:

Before knowing "when" you need to know "how", which is exactly where most people do incorrectly. The training of the change is not necessarily a radical change, especially if you already know your body and know which exercises are most productive for you. Sometimes people need to leave a well-made training and go into another totally preposterous, and could make only a few changes to continue having results.

Here are some ways that we can change in our training to generate new stimuli without disfiguring it completely:

•Series Volume
•Number of replicates
•Change in the order of execution of compound exercises
•Number of exercises

Days that you train the same muscle
Rest time between sets
Use variations to the classic exercises (Example: change the bench press bar to halter; do front squats instead of the classic, etc ...)
Any of the above factors when modified can generate significant changes in the training and change it without the water to wine.

÷When changing:

As much as there are guides on the internet saying that you should change your training in a specific period, unfortunately this issue is purely individual. Only you will know say when it's time to change your workout and remember that in "team that is winning, not moving," that is, if a workout is bringing results and progression of loads, you need not change it just because training in exchange for a fixed period.
Instead, consider how your body is responding to training and modify it only when witness lack of results. Avoid sudden changes and / or frequent the training, because this way you will never know what was really working.

÷Tips:

You can continue with the same training as long as you feel necessary, there is no minimum or maximum limit. What is important is that it is bringing progress.
Training alone does not make miracle. If the diet is lacking, there will be training in the world will compensate this "hole".
Patience is the key. It is impossible to find out if a workout is bad in just a few weeks of experience. Take your time before you start making changes.

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Pimple Treatment For Men At Home.

Acne and pimples are more than a skin problem for women. And even men are prone to getting acne and pimples. You might have probably tried all sorts of creams and other beauty treatments to get rid of acne and pimples. However, nothing seems to give effective results. So, here are few home remedies for men to treat acne effectively. Pimple treatment for men at home:

Pimple treatment for men at home:

1- Cleansing: 

Oily skin is one of the main causes of acne and pimples. So, it is important to wash your face often with a mild cleanser. Cleansing the skin removes dead skin cells and exfoliates the skin. This prevents acne and pimple break outs on the face. Cleanse your face at least twice a day and exfoliate it. This is one important step for pimple treatment of men. Over exfoliation will make your skin look dry so, exfoliate once or twice every week and use specific exfoliator for acne prone skin. 

2- Shaving techniques: 

Men who have acne should be very careful while shaving. Shaving is one of the causes behind acne for men. So, for treating it completely you have to look at the way you shave. Always use a sharp blade to keep the strokes to minimum. Do not apply too much pressure on the pimple. It will worsen the situation. 

3- Ice cube: 

This is one of the effective home remedies for men to get rid of acne. Rub ice cube on the pimple. You can also apply a paste of multani mitti, lemon juice and sandalwood powder on the pimple. After drying it, rub with ice cube. The chilled ice cubes suppress the pimple breakout. 

4- Sandalwood powder: 

This is one traditional home remedy for men to treat acne and pimple. Mix sandalwood powder with rosewater and apply it on the pimple. It will soothe the breakout and also curb it. 

5- Lemon massage: 

Lemon is a natural bleach and an astringent that soothes pimple breakouts. Both men and women can use this home remedy for the treatment of pimples. Lemon is a very effective beauty ingredient that cures acne and pimple naturally. Rub fresh lemon juice or lemon slice on the prone skin. Do this twice every day and rinse with cold water. Lemon not only helps get rid of acne or pimples but also exfoliates the skin, removes pimple scars and also cleanses it. Lemon can dry the skin so moisturise the skin after applying lemon.

 These are few effective home remedies for men to treat acne and pimples at home.

Weight Loss: Best Online Diet Services Of 2015 .

Diets fail. Not just often, but almost always—90% of the time. If diets worked we wouldn’t have a worldwide obesity problem. And obesity is a problem that needs to be solved. The prevalence of obesity has doubled since 1980. As a public health issue, there are few determinants of illness that are more destructive, as obesity contributes to the growing rates of diabetes, heart disease, and even cancer. There’s no “one true cause” of all illness, but obesity comes pretty close. When people ask me for the single most important thing they can do for their health, my advice (after quitting smoking) is to (1) ensure you keep your weight under control and (2) exercise in any way possible.




1- Weight Watchers'

Weight Watchers' balanced approach to weight loss and its healthy-eating plan makes it perfect for steady, healthy weight reduction. With no restrictive prepackaged meals and no food off limits, the plan strives to teach you how to make healthy food choices and become active. The program assigns every food a point value, which is based on a scientific algorithm that factors the nutrition of the food and how long it takes your body to burn off the calories from it. The idea is to lose weight by creating a calorie deficit, using the point system as a framework. As long as you stick to your daily point target, you can generally eat what you want. Because Weight Watchers does not prohibit any foods it is among the most sustainable plans, helping you lose weight and keep it off for good. This is the best diet plan because it isn't a crash diet. Instead, it teaches you how to adopt a healthy lifestyle. After you learn to use the points system you can do the program, or a variation of it, for the rest of your life.

When you sign up online, you gain access to several tools that make it easy to convert to a new, healthy lifestyle. The website posts the point values of more than 40,000 foods, making it simple to calculate and track the points of everything you eat. You'll also find hundreds of recipes, a handy meal planner and useful tips for eating out and on the go.

Weight Watchers also encourages exercise. Much like it does with food items, the healthy-eating plan assigns a point value to various activities, such as cleaning, walking or swimming. The points of a completed activity are deducted from your daily allotment, which allows for an occasional splurge.

While the service doesn't require you to eat its own prepared meals, the company does have its own line of food products, including frozen entrees, snacks and desserts. There is no delivery option with these foods, but you can find them at most supermarkets.

2- Diet.com :

Diet.com is a valuable resource for dieters and anyone seeking to establish a healthy new lifestyle. The online diet plan earns our Top Ten Reviews Silver Award because unlike some commercial diet plans, it gives you effective tools and resources to help you implement lasting lifestyle changes, not just reach a short-term weight loss goal. Diet.com offers rich diet management tools, extensive fitness tracking, and multiple diet plans designed for a wide range of lifestyles and preferences. Additionally, the website boasts one of the best online weight loss communities we came across. Research indicates that a solid support system plays a vital role in permanent weight loss, and this site's community resources can provide the encouragement and motivation you need to reach your goals and maintain a healthy weight.



3-eDiets.

 Bronze Award winner eDiets is fundamentally different from most online diet plans. Rather than offering its own weight loss program, it compiles a number of popular commercial diet plans and allows you to choose the one that's right for you. Health and fitness professionals will tell you that the most successful weight loss programs combine a healthy diet with physical activity. eDiets offers both, and if you value the opportunity to pick your own diet, it will be a perfect fit.

4- The South Beach Diet :

You can say what you want about the South Beach Diet, but it does work. Created by a medical doctor, this popular weight loss program emphasizes eating plenty of lean protein. The South Beach Diet website guides you through three phases, and while it may seem awfully restrictive initially, the website provides a number of tools and resources to help you stick with it, including a phone app that helps you stay on track even on the go.

The diet program differs from other low-carb diets in that it restricts saturated fats and high-sugar carbs. The first two-week phase of the diet focuses on maintaining your blood-sugar levels and eliminating cravings for sweets and "bad" carbs. Such foods include bread, rice, fruit and baked goods. The second phase introduces some – but not all – carbs, including pasta, rice and some fruits, back into your diet. The final, indefinite stage involves continuing to make healthy eating choices to maintain your health and target weight.

While there is no strict calorie counting with this healthy eating plan, its restriction of many common foods in the American diet may make it more difficult for some people to follow, particularly long-term, than other online diet plans. Fortunately, the South Beach Diet website offers beneficial tools to help you stay on track. You can log your daily meals and snacks to keep a close on eye on your nutrition intake. The food tracker includes helpful eating guides that show you what you should be eating each day (e.g., four cups of vegetables, one serving of legumes and so forth). To make things even easier, the online program offers a weekly meal planner with recipes and ideas.

Ways To Prevent Heart Disease.

Heart disease is one of the leading causes of death among older men. Though risk is partially determined by genetic factors, there are a number of things that individuals can do to ward off the condition. With encouragement from family and friends, they’ll likely find that many of the required lifestyle changes will soon become second nature:

1. Follow a Healthy Diet:

By avoiding junk foods and making subtle substitutions here and there, you can quickly improve their
cardiovascular health. Fatty meats should be avoided whenever possible. If meat must be eaten, you should choose grilled varieties, which are not cooked in oil and are thus much healthier. Beyond this, make a concerted effort to bring more fruits, vegetables, whole grains and legumes into your diet.

2. Exercise Several Days Per Week:

 Proper exercise goes hand-in-hand with a healthy diet, but some men are not clear on how much physical exercise is appropriate for them. In short, you should exercise at least three or four days per week at a moderate level. Find a relatively comfortable activity in which your heart rate becomes elevated for 30-40 minutes. Running and biking are just a few activities you can try.

3- Reduce Stress:

This is a tough thing to do, but it’s pretty important in the grand scheme of things. Engaging in some sort of meditative activity can do wonders for the body and the mind, and you might very well want to consider yoga. Most towns and cities feature yoga classes at the local recreational hall or gym, and instructors will provide excellent tips and guidelines on how to knock out stress.

4. Lose Weight:

If you’re carrying some extra baggage, you should try to lose those extra pounds. Excess weight means that the heart must work harder to pump blood throughout the body. The added strain can affect your heart health negatively. In addition to a healthy diet (#1) and regular exercise (#2), you may also want to consider using supplements. Certain supplements like a thermogenic formula and a pre-workout supplement can boost your metabolism and speed up fat loss.

5.  Promise to Quit Smoking:

 Smoking can have debilitating effects on the heart, so quit smoking ASAP. Once you’ve weaned yourself from the habit, most systems of the body will begin to function more efficiently, which is always good for overall heart health. Avoiding cigarettes will also allow men to exercise longer, which represents another path to better fitness.

Top 5 Best Mens Health Supplements.

There are literally thousands of pills you could be taking at any one time. Here are the five most important Mens Health Supplements:


1- Multivitamin

It's not exotic, but it is a must for everyone who doesn't get enough fruits and vegetables. (That's you, and up to 80% of other men.) Rather than megadoses of nutrients, look for one pill that provides 100% of your daily requirements for as many different vitamins and minerals as possible. (Amounts exceeding 100% are generally a waste.) And make sure you buy a men's formula, without extra iron. Excess levels of the mineral could increase your risk of heart disease (a condition called hemachromatosis), says Doug Kalman, M.S., R.D., director of clinical research at Miami Research Associates.

2- Protein Powder:

You can get plenty of protein in your diet, but protein powder has other advantages: It's convenient and generally lower in calories than an entire "high protein" meal. Drinking a protein shake after every workout speeds muscle recovery and supplies your body with the amino acids needed for muscle growth. There are two widely used proteins: whey and casein. Whey is absorbed more quickly by the body, while casein is digested slowly-providing the body with a longer-lasting supply of muscle-building nutrients. That's why many researchers recommend taking a mixture of the two to help sustain the release of amino acids into the blood for as long as possible.

3- Creatine:

This synthetic version of an energy source produced naturally in the body is stored in the muscles for use during exercise. And it works! Multiple studies show that creatine does help speed recovery and the growth of lean-muscle mass after a workout. Manufacturers used to agree that new creatine users should start with a weeklong "loading phase" of 20 grams per day; however, recent research shows that this isn't necessary, according to Chris Mohr, Ph.D., R.D., adjunct professor of nutrition at the University of Louisville. You can start taking creatine at the normal dose of three to five grams per day after a workout. You can even mix it directly with your protein powder.


4- Green Tea:

we haven't beaten you over the head with the findings enough in the last year, here's a recap: Green tea fights fat. Animals who are given the extract in studies gain less weight and burn substantially more fat than animals getting a placebo. You can drink the tea-experts ideally recommend about eight glasses a day-or go the easier route and just take a supplement. Aim for 90 milligrams three times daily.

5- Fish Oil:

Most guys in their 20s and 30s aren't thinking about their hearts. But if you have a family history of heart disease, you ought to start thinking about fish oil, the best protection available against the disease. Experts recommend taking at least one to two grams a day. Be aware: This is not the time to scrimp and save money. Cheap fish-oil supplements taste like fish and can leave you hiccuping herring all day. Higher quality brands are more expensive, but they have much less of a fishy taste. There are literally thousands of pills you could be taking at any one time. Forget them. These are the five every guy should be taking in order to fight disease, counteract bad genes, and simply live as long as possible.

How To Gain Muscle And Lose Belly Fat At The Same Time.

Feeling a little flabby? Have those new man-spanks started to look appealing to you in the department store window? Perhaps you have been making a weekly visit to the spray tanner to have your abs "contoured"? What you need to increase your muscle mass and lose some fat. But Personal Trainers and fitness experts always tell us that you cannot gain muscle and lose fat at the same time. You need to be in a calorie surplus to gain muscle, and you need to be in a calorie deficit to lose fat. Two goals that completely conflict with one another. Well there was a body transformation contest recently, where contestants followed a specific type of training and nutrition plan, and not only did they put on muscle, but they actually lost fat... at the same time. There was no "bulking up" or "cutting up" phases, just a few new training and eating techniques applied, and now the same principles that those contestants used are available to Healthy Boy readers...


It's called The Holy Grail Body Transformation Program, and it was designed by fitness expert Tom Venuto. Tom has years of training and knowledge, is a best selling fitness author, and developed and tested this program in a body transformation contest recently. In this program Tom teaches us a few new techniques when it comes to training and nutrition which is the cornerstone to putting on muscle and burning fat at the same time, and he also includes a workout program, meal plans, calorie calculator and a food database.

More info.

How To Reduce Your Skin Cancer Risk.

It's estimated that one in five people in America will develop skin cancer in their lifetime. That might sound scary, but the good news is that there are things that can be done to prevent it. In fact, it’s one of the most preventable cancers. Below are some things that men can do to reduce their risk of skin cancer:

1- Limit Your Sun Exposure:

Men only need to get about 10-15 minutes of sun per day. There have been numerous studies to confirm that people who spend a lot of time in the sun are at an increased risk for developing skin cancer. The ultraviolet rays from the sun damage the skin, which is what increases the risk of skin cancer. It is important to note that the sun’s ultraviolet rays are strongest between the hours of 10 a.m. and 4 p.m. Try to avoid prolonged exposure during those times. If you have to go out, cover up to provide your skin with some protection.

2- Use Sunscreen:

Men should always put on sunscreen before they go outside in the sun for more than a few minutes. Sunscreen helps reduce one’s exposure to ultraviolet rays. A good sunscreen is one that has a SPF of at least 15 – preferably 30; anything more than 30 provides little difference in protection (but a big difference in price). While all men who spend time outdoors are at risk of skin cancer, fair-skinned men need to be the most careful. Regardless of your skin type, reapply sunscreen every hour to ensure you’re adequately protected.

3- Seek Shade When Working Outdoors:

Some people have to spend a lot of time in the sun because they have an outside job. People who work outside need to make sure they seek shade whenever possible. Trees, buildings, umbrellas…there are tons of objects you can use to seek protection from the sun. Use these to stay cool and protected.

4- Avoid tanning booths:

Tanning should be avoided because it is just as bad as standing outside in the sun. Instead of using a tanning booth, use a tinted moisturizer. A tinted moisturizer uses natural mineral pigments and add a healthy tint to your skin; this deeper tone can help improve your skin’s overall appearance. Facial Tone Enhancer can also be used on your body but make sure it’s dry before putting your clothes on; otherwise, they might get stained.

5- Exercise Regularly:

There has been evidence to suggest that exercise can reduce the risk of skin cancer. In 2006, there was a study done where rats were exposed to ultraviolet lights. The rats were divided into two groups. One group of rats ran on a running wheel every day while the other group was sedentary. The results of the study were that rats who exercised had 32 percent fewer tumors than the rats that were sedentary. Researchers also believe that there may be a link between excess body fat and skin cancer.

How To Bulk Up Fast And Get Huge Muscle With SCI-MX.

Sports nutrition company SCI-MX has unveiled its new packaging, designed by bluemarlin, as the brand looks to broaden its appeal to ‘image conscious modern men’.

The repositioning, which follows market research, also includes the new slogan ‘you at your best’, and the new colour palate of blue, silver and white.

SCI-MX brand marketing manager, Chay Watkins, said: “A year ago we focused heavily on research to better understand the SCI-MX consumer and their perceptions of the brand and the competitive-set. A common theme was that the brand could be more representative of its associations with quality, high performance and science.

“We chose to work with bluemarlin based on their demonstrable expertise and approach to brand development. Feedback from trade customers and consumers has been unanimously positive. We look forward to the next three years of aggressive growth, in which this brand refresh will play a pivotal role.”

The refresh sees the brand take on a more contemporary and professional look.

Chris Hart, creative director at bluemarlin Bath, said: “We wanted to empower the brand to break out of what is expected in the sports nutrition category. In recent years, body image has increasingly become a concern for modern men, so the goal with the design was to make SCI-MX relevant, approachable and applicable to men who want a more muscular and athletic physique.”

More info.

The Best Solution For Biceps That Do Not Grow.

Start every single workout with a lot of fixed rails, simple as that.


Just what you read. Get all training, whether it be back or not, doing bars. And switch between two different divisions:

A - Make 50 bars in the minimum possible time.

B - Make the Most of possible bars within 10 minutes.


In both divisions  you can use as many sets as necessary to complete the training.

÷ Considerations:

The biggest mistake to make the division "A" is trying to do many repetitions on the first series. If you get going or close to failure in all series, that will set off your ability to complete the "challenge" in decent time. The same happens in the division "B". If you start too fast, you will burn very fast to the point of not being able to do a full bar more, defeats the purpose of trying to make bars for 10 minutes. Try to finish each set with 2 repetitions in "reserve tank" in a way that you can re-do the exercise within 10-15 seconds.

•Suggestions Two:

This method works best in people who are already able to do 8-10 bars with perfect execution. Otherwise, check with a training partner. And if you can do much more than 10 bars, then add weight - just enough to make it back to get only 8 to 10 repetitions
Be sure to vary your grip on the bar. Change it all you want during your workout. The supinated grip (palms toward you) reach the biceps more; neutral footprint (palms pointed at each other) over the brachial reach; and the pronated (palms forward) fry the coracobrachial.

How To Improve Your Posture.

Your posture is the way your body is positioned when standing, sitting or lying. When you have a poor posture, it can cause the spine to be misaligned, flexibility to be reduced, and it can increase the risk of chronic neck and back pain. Poor posture is a habit that can be easily formed, and improving posture takes a lot of focus, practice and work. That being said, correcting your posture can relieve muscle and joint problems, prevent fatigue and improve your appearance. Here’s what you can do to better your posture and avoid looking like the Hunchback of Notre Dame.

1- Practice with a Mirror:

For better posture, one must maintain the natural curve in the spine while at the same time aligning the shoulders, ears and hips. If you stand in front of a mirror, you can view the way your hips and ears are aligned. When standing properly, the ears and hips should always line up. When your posture is aligned properly, notice how your neck and back feel.

2- Strengthen Your Core and Surrounding Muscles:

By exercising the muscles in the upper back and shoulders, you increase the needed support to maintain the proper posture of the spine. You should also focus on core exercises, as this takes the strain off of your back after sitting or standing for long periods of time. To help you increase your strength and posture faster, consider using workout supplements such as creatine and whey. Both supplements can help improve muscle development and power, which in turn may help improve your posture. 

3- Redesign Your Work Area:

When you sit in one position for an extended amount of time, pressure is placed on the discs in the back. This lessens the amount of circulation that flows to the legs and feet. You should always be sure your workstation is adjusted to help you maintain proper posture while working.

Always have your computer monitor right in front of your face so you don’t look from side to side. Have your desk chair adjusted so your arms and wrists are straight when using the keyboard and mouse. Your feet should be flat on the floor. A chair that has built in lumber support will also help to maintain posture. You should change sitting positions approximately every 30 minutes or so to help prevent fatigue and muscle strain.

4- Stand Up Straight:

If you use the correct posture while standing, you will lessen the chance of muscle and joint fatigue while preventing many aches and pains. When you stand, you should concentrate by putting your weight on the balls of the feet. Don’t lock your knees or lean back on your heels. Your feet should be slightly apart, while your arms should be hanging down by your sides in a natural manner. Your head should be centered over the neck and spine. Always keep your head straight, and don’t tilt it to one side when you are standing.

You can check your standing posture at home by standing against a wall. Your head, shoulders and bottom should be resting against the wall. If you notice your head isn’t touching the wall, or if you feel the wall pressing against the lower portion of your back, you have some work to do on posture.

5- Fix Up Your Bedroom:

Always choose a firm mattress to sleep on, and sleep on your back when it’s possible. Make sure the pillows you use properly support your neck and shoulders. If you have a sagging mattress, you should use a board under it to help with posture.

Fitness : 5 Tips To Attain An Incredible Muscle Definition.

Regardless of your goal be competing, look good for summer or simply dazzle the fruits of your effort, at some point you will want to remove the excess fat and show their muscle quality. For this purpose, there are certain tips that are more efficient and practical than the other, then see the five basic principles to speed up and enhance muscle definition.
face-defined.


 1) - Calories Are The Determining Factor:

There are many tricks you can use in burning fat, but what really decide whether you lose fat or is not the amount of calories. To force the body to use fat as an energy source is necessary to generate a calorie deficit / energy, that is, eat less calories than you spend during the day. If this factor is not in order, everything else breaks down.

2) - Proteins Are Even More Important  In The Definition Phase:

When cut setting to generate calories, the body end up burning small amounts of the protein amino acids or the muscle itself to generate power. This is normal, but we can avoid this loss paying attention to protein intake should be further ruled this stage.

3 ) - Aggressive Diets Are Not The way:

Many people, when they realize that fat burning occurs when only deprive the body of energy, make the madness to drastically cut the amount of calories to speed up weight loss. The logic makes sense, yet this practice besides wasting muscle mass, can mess up your metabolism forcing him to go into "emergency mode" facilitating the accumulation of fat and generating the opposite effect in the long run.

It is possible to generate fat burning calories with small cuts, ranging from 200 to 500 per day. Remember, the more "slow" is the process of defining, more muscle mass is preserved and the better the end result.


4) - It is Sometimes Necessary To Break The Diet:

Over time, all diets end up affecting the metabolism, slowing it. When you realize that fat loss has become more difficult or more are not seeing results, it's time to take a diet of flight. Choose a day to get out of routine and eat all you want (using common sense in quantities). This in addition to being healthy for the brain, not destroy its gains and "reload" the thyroid hormones that are affected by diets continuous weight loss.


5) - Thermogenic Are a Great Tool:

The thermogenic stimulating substances found in the central nervous system by increasing the production of noroepinephrine, which facilitates the release of fat cells to be burned. To boot, the thermogenic prevent the metabolism slows due to deprivation of calories and still generate a good willingness to face training.

3 Refreshing Coolers You Can Totally Rely On To Cool You Down This Summer.

No matter how much liquid you drink to quench your thirst, you’re always back for more. I’m here to share some healthy coolers that wont just quench your thirst but also satisfy your taste buds and leave you refreshed even in the scorching heat.

The 3 refreshing coolers you can totally rely on:

1- Coconut Water:

While coconut water is rejuvenating and fulfilling it has a lot of benefits. Research says that it has no cholesterol and is rich in providing electrolytes, sugar and minerals to the body in its natural form.

It is the choice of a healthy man as compared to aerated drinks which are loaded with preservatives and do not add any good value to your body, except mass, unless you value that. Coconut water also helps build immunity, improve kidney functions and help lose weight.

So whenever you are thirsty, just reach out for coconut water. Besides, don’t you think Rajnikanth would be really proud of you?

2- Sugarcane Juice:

Popularly known as ‘ganne ka ras’. This drink is consumed over the world and has multiple benefits. To state a few, it keeps you hydrated in summers, cures sore throat, cold and flu, provides glucose to the body. It has no simple sugars making it an appropriate drink even for the diabetics. It helps your digestion system and lowers the body cholesterol.

So while you are heading out in the heat or are busy trying to dodge the harsh sun rays, take a break and make sure you have a glass of sugarcane juice to satisfy your sweet tooth and hydrate your body.

3- Lemonade:

Last but not the least, nimbu paani. Nimbu paani has been one of the most effective coolers for ages. Lemons have multiple benefits and make for a relieving and thirst-quenching cooler in the summer. Not only does it aid digestion and strengthens the liver but also purifies the blood and replaces all the lost salts especially in the summer. So make it a habit to have a glass of nimbu paani every day and beat the heat.

While I personally love sugarcane juice, the other two refreshments are equally helpful. I hope this helps you beat the heat this summer.

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