The Paradox Of Weight Loss Resolutions

16 Oct 2019 19:22

Back to list of posts

When you find yourself making an attempt to drop a few pounds chances are you'll assume at first that you should minimize down on the quantity of food you eat however this is not always the case. Mass & Weight Gainers are produced, packaged and offered in the same approach as most other dietary supplements, however in reality they're merely a convenient method of consuming more energy. This is not a time to eat whatever you need everytime you need, Dr. Dukan offers strict directions as to which meals and the way much to eat during this phase. It is low in sugar, low in fats, and does not try to declare that it's something that it's not (read: muscle gains in a bottle). A 2010 examine within the Journal of the International Society of Sport Nutrition discovered that whey protein helped improve restoration in untrained males who performed unilateral eccentric contraction-primarily based resistance train ( 16 ). A mixture of strength coaching with a weight loss program rich in carbohydrate and protein, along with protein dietary supplements will assist in gaining muscle mass majorly, along with minor gain in body fats. While newer analyses are mixed and recommend that any weight loss ensuing from green tea can be minimal, anyone who needs to shed some pounds is aware of that each little bit counts. Then again, non-specific creature fat, thought-about less alluring on the grounds that it isn't explicit, has just 231 energy for every ounce - a minimum of 20 energy much less per ounce than the named fat. It's best to seek the advice of with your nutritionist and african mango abnehmen health trainer that can assist you pick one of the best weight reduction dietary supplements to combine with your bodily actions. Resistance train damages the muscle tissues, and Eron Plus the physique uses amino acids to restore this injury. Usually talking, although, mass gainers aren't seen as a supply of vital micronutrients, they're seen as a supply of energy. As you may see, it is doable to drop extra pounds with a physique detox or cleanse. A popular trick individuals use to ingest extra fat is fats espresso" (generally referred to as Bulletproof Coffee" or BPC). Moreover, this weight gainer incorporates 1,5 grams of creatine per serving which we find somewhat bit odd. Bone mass is the load of bones you have in your physique. There's lots of "consultants" on the market scamming people and promising them the very best answer and it usually happens to come in a form of a "personalized meal plan". This 4-week plan is full of the food it's good to be consuming and also designed to ensure you're getting all of the vitamin and power required to help your train routine. Creatine for instance is probably not notably efficient at lowering delayed onset muscle soreness or restoration, however it may replenish creatine ranges within the physique after a exercise and therefore let you prepare arduous again in the next session ( 20 , 21 ).Protein-rich foods are among the many prime meals to eat to reduce weight For the very best food plan approach, ensure every meal and snack consists of sources of protein resembling chicken, fish, lean pork or beef, tofu, tempeh, beans, and lentils, or dairy products like milk, cottage cheese, and plain yogurt. For tips, watch the webcast on Train and CF Anne Mejia Downs, a physical therapist and adult with CF, discusses the benefits of easy stretching and muscle-building exercises and fitting exercise into each day life. So if a girl needs less than 1200 energy per day her physique perceives that it's not getting enough power every day so as to survive. Your body depends on fats to produce power to muscle tissues throughout exercise, and the way a lot fat an individual needs can differ. These programs are supposed for individuals who pack on weight, muscle and power pretty easily. We analyzed the associations between the anthropometric parameters, body composition, and illness severity of MD. Many biomarkers have been beforehand examined for early diagnostic functions and predicting the prognosis of MD 6 A latest study by Boal et al. reported that the peak in adult patients with MD can mirror the illness severity eight The present examine demonstrated that NMDAS rating was negatively correlated with ASMI, SMI, height, weight, and BMI in the affected person inhabitants; within the CPEO subgroup, nonetheless, NMDAS score was not correlated with height, weight, or BMI, but was negatively correlated with ASMI and SMI. For practicality, take into account considering of your sweets calories over the course of a week. This mass gainer from GNC is also wealthy with the presence of branched chain amino acids that are liable for caring for the immune system. It was also observed that insulin alternative has no impact on synthesis charge of muscle protein, indicating that the principle effect of insulin on protein synthesis happens in tissues other than muscle (Nair et al., 1995) ( Determine 6-6 ). In that research, which employed sampling of the femoral artery, femoral vein, and hepatic vein and administration of amino acid tracers in insulin-deprived sufferers with diabetes, it was demonstrated that insulin substitute inhibited protein breakdown in the leg, with no effect on protein synthesis, while it inhibited protein breakdown and synthesis in the splanchnic bed, indicating that insulin's anticatabolic impact is largely on account of its inhibition of muscle protein breakdown (Nair et al., 1995).Such examples will be irksome sensations, which makes an individual feel like bloated but still ensures that all complicated carbs and proteins are being digested and sponged up within the body. The great factor is that all the plans burn energy and all the plans require commitment. Looking on the net, an individual will come across numerous health plans for weight loss and it turns into a daunting job selecting the right one with such multifarious choices out there. The regular use of this product can accelerate the process of weight achieve with out causing any unintended effects to the body. Mass tech is packed with 1170 energy and 80 grams of protein for those who mix it with a couple of skim milk cups. It doesn't matter what your targets are, el macho Opiniones a hydrolyzed whey protein with a great deal of essential amino acids and different muscle constructing necessities, BioBelt Innehåll paired with a healthy diet and lifestyle exterior of the fitness center, is the quickest option to build essentially the most muscle. As you start to reverse the fat to muscle ratio, your body will even show you how to burn extra calories at relaxation. Slimmers can eat a large choice of foods when attempting to up their protein consumption. Glycogen is a storage type the body produces from the carbohydrates you eat and is especially stored in muscle cells. Getting enough protein is critical for gaining muscle. Other Whey Protein powders we promote merely don't comprise enough energy for this crucial time of day. You are consuming more than your body wants now, to head off what would possibly happen later. The factors used on this article might help you as you decide whether or not or not a particular mass gainer complement is best for you. When you're hoping to achieve extra muscle mass and energy, employ a workout technique designed to strengthen totally different elements of your body and increase total mass. Solely lifters who're already robust or use medicine can construct muscle by doing principally isolation exercises like curls and flies. Each serving accommodates a staggering 502 energy and 62g of carbs, supporting your goal to build mass. In other phrases, they aid the method of building muscle tissue. People who are not eager about bodily exercises as a consequence of laziness or insomnie some other causes typically resort to weight-reduction plan and a preferred kind today is weight loss plan shakes for weight loss. Blended with 6 totally different protein sorts, this mass gainer protein provides essential amino acids and Branched Chain Amino Acids, to assist severe weight coaching & velocity up the restoration strategy of the muscle mass.If you want to construct muscle mass fast, ideally you'd need to devour 2 - three grams of carbs for each pound of body weight a day. Beta-alanine is an amino acid which is changed into carnosine in the muscle mass. Much much less benefit from gainers is observed in superior bodybuilders and people who are primarily desirous about growing muscle mass. Preparing buttermilk from low-fats milk comprises a hundred calories and 2gms per cup. For those who goal to eat much less ultra-processed foods and get your diet from meals made from meals which have been minimally processed or not processed at all, then you'll discover that fat loss and muscle constructing are that much simpler to achieve. Properly, initially, if you want to bulk up, acquire weight, and build muscle properly, then that you must be eating at a calorie surplus. MuscleTech Mass Tech Performance Collection - 7 lbs is appropriate for hard gainers and people who find themselves unable to achieve weight regardless of many efforts. He has devised this week-lengthy weight-reduction plan which makes use of nuts and muesli that will help you lose up to half a stone while nonetheless providing your body with every part it needs. Which means discovering a mass gainer with the correct amount of calories, the right ratio of carbs to protein, and other key options which can be crucial for building wholesome muscle. Supplements alone can do nothing, it's a must to follow your proper weight loss plan plan and training program together with it You need the correct amount of coaching as well as the eating regimen to go with the training. In-Between Meals: Eat one shake of MuscleBlaze® Mass Gainer XXL in-between meals to help a high caloric food plan for a sustained calorie provide for long hours. For each women and men, protein, either whey or rice, is the simplest and important complement for building muscle. Add to that 32 nutritional vitamins and minerals, and immediately this supplement turns into an all-in-one for body composition and well being. Proteins and other muscle building parts will aid you heal faster from the micro tears that lifting weight produces. However, it does not work the opposite manner: an increase of Lean Body Mass is not always an increase in muscle. A very good multivitamin is worth investing in and never one thing we buy generic at Costco, principally as a result of the generic multivitamins like Males's One-a-day lack all the additional elements to support muscle growth, like extra B nutritional vitamins, proper dosages of zinc, magnesium and iron not to point out amino acids.It will get more durable to continue rising after your first few months of bodybuilding. For quicker weight acquire, increase your caloric intake by blending your shake with substances reminiscent of nuts, honey, contemporary berries, bananas and other excessive-caloric meals. You will have confirmed that not solely do you wish to drop some pounds however you are in contrast to the individuals who just talk about it, you might be someone who is intent on doing one thing about it. You are a go getter, you are taking action and also you WILL get to your dream weight it doesn't matter what. A muscle complement that helps your protein ranges may even increase the efficiency of other facets of your health. Powdered lean mass gainers are very similar to protein powders-they're normally flavored, the functions are versatile, and they can be added to liquid. By way of weight loss, you may be curious about making an attempt the ketogenic eating regimen because you've heard that it will possibly make a big effect immediately. For those who've read this far, you realize that strategically used mass gainers, when implemented with an excellent understanding of your calorie and micronutrient needs, kankusta duo gdzie kupic can help to reduce the stress of a excessive calorie diet and get your body to where you need it to be. We won't say they're necessary for everyone and anyone who wants to pack on muscle however in a world the place all people has a zillion commitments, we're all for making muscle a little bit easier. Once you mix correct caloric and protein intake with efficient training, muscle progress is inevitable. Here at BPN, we proudly supply dietary supplements for building mass which can be created from the best quality, most effective substances accessible. In the event you eat enough fats, the physique will only have to burn that, not your stored physique fat. Whey is most frequently consumed after a workout to extend protein synthesis and to enhance muscle recovery and restoration, although as Nick Coker writes in the article "The Case for Pre-Workout Protein," it can be equally effective when taken before coaching. Unfortunately, many Individuals who have to lose "unhealthy" extra physique fat enroll in weight loss packages that lead to lengthy-time period weight gain. Jim Green is an creator who advises on wholesome residing ideas and selecting the best glycemic index weight loss plan plan for you, which may very effectively be the Weight loss plan Answer Program in accordance with what we have now seen. By changing into an Member , you'll have entry to the entire latest diet analysis on over 300 dietary supplements throughout over 500 different health objectives, outcomes, conditions, and more.A lot of these fad diets embody crash dieting schemes, fats burners coupled with appetite suppressants, liquid weight loss, starvation and others. Though everyone knows that dropping pounds just isn't an in a single day course of, folks nonetheless strive all types of fad diets and controversial weight loss techniques to realize instant outcomes. Though antioxidants are generally added to the body by taking artificial dietary supplements, you can opt for a breadfruit a day for higher benefits. Muscle constructing dietary supplements do not must value rather a lot to provide you outcomes. In response to Brian, the explanation why you failed in your effort to shed weight and to keep it off are: You're getting dangerous info on weight loss. To build greater muscle tissues, you want those additional energy to go toward re-rising broken muscle tissue after a coaching session. All these will help lessen the protein malfunction amount while fueling your skeletal muscle tissues and preset the stored muscle glycogen. It has been recognized because the early Nineteen Sixties that, in the absence of nutrient intake, muscle protein serves as the principal reservoir to switch blood amino acid taken up by other tissues ( 1 - three ). In the fasting state, blood amino acids serve not only as precursors for the synthesis of proteins but additionally as precursors for hepatic gluconeogenesis ( four ). Consequently, the protein mass of important tissues and organs, in addition to the mandatory plasma glucose concentration, can be maintained relatively fixed despite the absence of dietary consumption, provided muscle mass is satisfactory to provide the required amino acids. Along with whey protein, this powder additionally contains 55 grams of Branched Chain Amino Acids (BCAAs) as well as 4 grams of glutamine. Nevertheless, for greatest outcomes, you should take mass gainer with milk within the morning and if you are taking it in the evening, then it's best to have it with water. As testosterone is likely one of the body's main development hormones, on common, males find hypertrophy a lot simpler to achieve than women. Many bodybuilders help the process alongside by supplementing with a variety of different muscle-building merchandise. As a result of all of the examine individuals have full ambulation operate, general weight bearing and strolling may present the essential resistance and cardio coaching activities for his or her decrease limbs. In addition, intervals of training that are supposed to extend muscle measurement must increase motor unit recruitment levels and the variety of myonuclei inside every muscle fiber to make continuous progress.As for carbs: Every physique is different, however most people preserve ketosis with between 20 and 50 g of web carbs per day," says Mattinson. Sinew Vitamin Elevate Mass Gainer provides carbohydrates & protein in three:1 ratio (64g of carbs 20g of proteins) per serving. Wholesome for Life understands that no two carbohydrates are created equal. For many years, bodybuilders and athletes alike have been taking supplements to sculpt some large muscular tissues and improve their strength. When focused on gaining weight, I gained muscle tissue quick and weighed around 227 lbs. Other advantages of this product are that it prevents your horses from getting careworn, dehydration, and promotes weight gain. In spite of everything that, we got here up with our prime mass gainers listing you see above. Any product on this record will guarantee you could pound down thousands of calories every single day comfortably and with out breaking the financial institution. The minimal-yet-clean elements and no synthetic components make this product definitely worth the worth. The muscle is able to lift extra weight and fatigues later than without the complement being present. Benefits: Leafy greens can add bulk to your meals for only a few energy, in addition to pores and skin-strengthening vitamin A and vitamin C. Weight gainer protein powder is high in carbohydrates and protein. It should be acknowledged at the outset that the chance(s) related to lack of skeletal muscle mass, power, and endurance depends not only on the extent of loss but in addition on the place to begin and the relative physiologic expense required to efficiently complete a requisite set of duties within a set interval. Bodily exercise ameliorates the detrimental impact of PM2.5 on skeletal muscle mass and body fat mass. It appears like good, healthy food and an inexpensive eating plan that doesn't deprive you, once you get past the first three days. Equally, muscular tissues have an effect on joint stability, warmth production, and upkeep of physique temperature. The corporate is dedicated to creating effective all natural products for athletes and weightlifters. Use a mass gainer as a meal alternative. The foremost and the commonest state of affairs is case 1. It is rather essential to understand that to realize weight, one must have extra calorie intake per day by following a excessive carbohydrate and high protein weight-reduction plan plan. A successful technique for a eating regimen to lose quite a lot of weight is to spend some time each week searching for and prepping your meals for the next week. Although some people think these plant-based merchandise are new, they've actually been used successfully for hundreds of years and have been around for much longer than prescription drugs.Earlier than you select one of the best low-calorie eating regimen plan, it's essential to know how many calories you need to eat each day The number can vary relying on your size, your gender, and your exercise stage. Individuals with a lean relatively than stable pure construct are categorized scientifically as ectomorphs. Price - Breaking the financial institution shouldn't be the purpose when trying to get a good mass gainer. This may occasionally involve taking round 0.3 g of creatine per kilogram of bodyweight daily for at least three days. Eating keto means limiting your net carb intake to 20 grams per day. One of the best benefits of this product from MuscleBlaze is its ability to retain water in muscle and to keep the physique hydrated. High dietary protein intakes increase protein synthesis by increasing systemic amino acid availability ( seventy four ). The amino acids absorbed because of the digestion of protein stimulate the synthesis of muscle protein and promote muscle protein synthesis in a dose-dependent approach ( seventy five - seventy seven ). This metabolic response is mirrored physiologically. Energy of your "craved" meals. In actual fact, women develop muscle on the same charge as males ( research , research , research ). (Hat tip to Menno Henselmans for compiling this analysis.) The distinction is that ladies start with much less muscle mass on average and finally gain less. Essentially you're making it easier to maintain the burden off while gaining muscle tissues. Dietary supplements in this class provide the constructing blocks wanted for lean muscle development and are an effective way to make sure your horse your horse has the fitting dietary support to take advantage of his exercise program. Ground-based studies have proven that it does produce a optimistic coaching impact much like equal Motion Free skład weights when used in a excessive-intensity program, 22 but it would seemingly not present adequate load in a zero-gravity surroundings to prevent lack of muscle and bone tissue, as decided from parabolic flight studies. Just the proper wholesome natural meals in the proper instances and learning to listen to my body. Make no mistake: Even though reducing down on calories however nonetheless getting enough nutrition is actually the driving point behind any great weight loss plan, there are other factors which might be going to end up playing a role within the success or failure of your food plan. It is that repeated coaching that explains why prisoners can build muscle, even on an average food regimen. Buddy up — Evidence shows that you simply're 3 times more more likely to succeed when you might have the help of a gaggle than in case you try to drop a few pounds alone.Different folks assume strength training can't make you large. For generally wholesome individuals, taking a multivitamin will not assist in weight acquire. When you have been exercising often for the last few months a number of instances every week and been rising your fitness ranges, strive the extra advanced weight loss program. Dairy Products - Milk, cheese and yogurt are wonderful wholesome fat burners and help in lack of belly fat. Therefore, utilizing diet pills is not a long-time period weight loss option. You will be taking this weight gainer for an extended time frame, thus guaranteeing that you enjoy the taste can be best. Additionally, adequate portions in the bloodstream might help prevent muscle tissue damage typical from hard coaching and heavy weight lifting. The person who wants each a mass gainer and creatine can discover this as a mixed supplement like this convenient. Nevertheless, our gainer is a superb alternative which contains top quality substances in an ideal muscle constructing ratio. With its calorie rely of 1036, this mass gainer ensures to ship the right body weight to its users. A high protein weight-reduction plan can even enable you drop a few pounds, as it helps construct muscle - which burns more energy than fat. You could have heard the saying, you get fit at the fitness center, you lose weight in the kitchen." Whereas that is usually true (it may be loads easier to limit calories than to burn them), these two places are intimately linked on the subject of your well being and muscle beneficial properties. Research present that a challenging resistance training exercise will increase protein synthesis for as much as forty eight hours immediately after your train session. In the event you lack excessive focus power in your work, even then this mass gainer will make an appropriate possibility. If you're attempting to lose those "last 5 pounds" and nothing else seems to be working, attempt the 3 day cardiac eating regimen. Equally, the GM weight-reduction plan plan claims that can assist you lose 7 kilos in simply 7 days. A sound detoxing program has very few meals it is best to keep away from. Whatever weight loss strategy you strive, it's essential to stay motivated and keep away from common weight-reduction plan pitfalls, such as emotional eating. Your food plan plan together with supplements and Turbo Max Blue coaching program will assist your muscle constructing course of by providing the required help required in your body building. Most lean mass gainers include a number of dairy-primarily based components.A: For placing on muscle mass, take 2 scoops with milk (for extra calories) or water during the day. Individuals following the 3 day cardiac weight-reduction plan will seemingly really feel hunger pangs and have lower power levels. Abstract Elevated morning protein intake is related to greater emotions of fullness, decreased calorie intake and reductions in body weight and stomach fat. Meals haven't always had nutrition panels on their labels, so many individuals didn't have a possibility to learn how to examine the macronutrients (macros) within the meals they buy. For those who discover that you are unable to get this by way of strong meals you should buy some weight gainer supplementation and some protein powder as properly. Being extra conscious and aware of what you are eating means you are more seemingly to choose more healthy options. Learn the way standard muscle constructing dietary supplements work, get tips about that are greatest, and learn what their dangers are. Foods with excessive ranges of MSG, comparable to certain Chinese language dishes, have historically provided a crashing sensation after a large meal. Some concentrate on reducing your urge for food, whereas others limit calories, carbs, or fats. Weight gaining supplements help in increasing physique weights, which includes a rise in muscle mass and fats deposits. A number of years before Atlas began flexing his muscular tissues, another strongman used isometrics to construct and preserve his strength. It supplies carbohydrates when combined with two cups of skimmed milk by way of a multi-section carb advanced and promote muscle glycogen replenishment, helping to place the physique into an anabolic state. Abstract Intermittent fasting can enhance metabolism, enhance fats loss and protect lean body mass to aid weight reduction. Do a Hardgainers Weight Training Exercise each other day and your metabolism is boosted a hundred% of the time. Nevertheless it did come first for the best weight-reduction plan for weight reduction and greatest business weight loss program. It comes packed with fifty three grams of 100% Grass-Fed New Zealand Whey Protein Focus (WPC80), 109 Grams of carbs sourced from natural tapioca maltodextrin, 6 Grams of Wholesome Fat, and 3 grams Creatine Monohydrate. The dedicated MPCs or myoblasts have one in every of two fates: they both fuse together to form quick myotubes on the surface of muscle fibres (fibre recruitment) or are absorbed into muscle fibres as they develop in size and diameter with development (nuclear accretion). Briefly, if you wish to build muscle mass, you want enough protein consumed by your body. Yes, limit every other train that will catabolize your muscle mass.In case you have a solid nutritious diet in place you'll be able to then supplement it with these weight gainer protein dietary supplements to ensure your physique is getting enough calories, protein and carbs as a way to grow. Creatine dietary supplements for bodybuilding help in getting a properly trimmed physique with lean muscle mass. Last however least, this mass gainer from Dymatize mix fairly properly with all varieties of liquid and thus scale back the hassles of the customers. One method to nurture all that new muscle development is with the use of commercially accessible dietary supplements. To be honest, i found this product the best mass & weight gainer ever. The extremely-premium lean mass gainer is great for athletes with increased-than-regular calorie intake. If you run out of the glucose saved within the muscle, and blood glucose and liver glucose are additionally low, your physique is aware of it could get extra glucose from muscle protein to take care of the brain and other vital organs. There are 840 energy in a serving (1010 in case you combine with milk quite than water), and 63g of protein including 17g of BCAAs. No. Together with a superb weight loss program and train routine, they might help expedite muscle growth. While you can obtain your objectives simply by following your chosen food plan meal plan, if you want even faster outcomes, now we have you covered. For men aged 18-40, a traditional physique mass percentage can be in the area of 33.4 to 39.4%; between ages 41-60 we're looking at roughly 33.2% to 39.2%; and for the over 60s, as muscle mass fades naturally with age, I'd count on to see ranges of 33% to 38.7%. In fact, packing those additional meals into your each day diet shouldn't be throughout the time or price range constraints of everybody, which is where weight gainers come into play. They've a range of cutting-edge merchandise and supplements particularly formulated for athletic efficiency and bodybuilding results. You'll be able to mix mass gainers in water inside your shaker or if you want to add more calories, you'll be able to add milk. I began reading the protein merchandise and the bottles of pills that claimed to eliminate fats inside hours of taking their product. Style isn't bad and would not bloat my abdomen up like most gainers I've tried have. All-natural Titanium Whey Preis and casein present your physique with healthy amino acids to keep protein synthesis all by way of the day. Since we do most of our repair and growing at night time-time, it's a good idea to make use of VPA Muscle Gainer within the night.Let's face it, there are a TON of dietary supplements for hardgainer and every considered one of them claims to be distinctive or particular and can give you greatest, fastest unbelievable outcomes and in particular, the supplements for hardgainer. Don't get me unsuitable, many of these supplement firms are concerned with their clients and ensuring that the merchandise they provide them are beneficial. So I can nonetheless construct muscle once I'm, say, in my resort room and have only my physique weight or elastic bands. Amount and quality of exercise for developing and sustaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Mass Gainers might have a lot of benefits, but this does not imply that everybody can simply take it as they please. As for the sorts of exercises it's best to embody in your regime, it will rely somewhat in your present level of well being and fitness, as well as your age, weight and different life-style elements. A mass gainer complement is a necessary part of your training. That's what you're seemingly going to get with the ProteinSeries Mass Gainer from Transparent Labs if you take into account this product. Girls ought to approach postpartum weight reduction carefully, because the physique takes time to recuperate after giving delivery. Truweight treats weight as a medical problem with right healthy method. You can definitely take your mass gainer with foods however remember that because of the heavy energy, it may make your abdomen bloat a lot depending on what you are eating it with. This plan consists of a better volume and depth of exercise, which will grow to be mandatory on your muscle groups to proceed growing. The first two weeks of any of the Fats Loss Factor 2.0 eating regimen applications include the participant consuming only all natural and organic foods. In case you are someone who shortly good points weight because of the consumption of carbohydrates, then selecting a low carbohydrate weight gainer would be greatest. Hope you guys got some nice worth from reading this value on the most effective muscle building tablets in the marketplace. GOLO has a pure solution to optimize your metabolism and help reverse Insulin Resistance, promote weight loss and enhance your well being. That being mentioned though, you'll be able to enhance thedistribution of lean body mass to fat mass by ensuring that your calorie consumption isn't too aggressive (i.e. one thousand+ over your BMR).

Comments: 0

Add a New Comment

Unless otherwise stated, the content of this page is licensed under Creative Commons Attribution-ShareAlike 3.0 License