Do Pheromone Colognes Actually Attract Women?

Man Flirting

Pheromones are chemical substances produced by the body specifically to signal to your outside environment.

Pheromones have been observed throughout the Animal Kingdom – it is by no means new in the evolutionary sense, but science is only beginning to understand how pheromones impact human males and females.

There have been scientific studies before that link the exposure to pheromones to effects as drastic as the slowing down or acceleration of the menstrual cycle and ovulation in human females.

Therefore, pheromones definitely have concrete and very real effects on the human body. They work on the outside, influencing other members of the same species, compared to hormones that work predominantly inside the body.

Can pheromones attract women?

All evidence points to the positive, though you have to be careful when using pheromones as these substances can either magnetically attract women or repel them, depending on their personalities.

If you are in the game to attract women through your raw sexuality and manliness, then you also have to put in some effort to find women who have the same predisposition and personalities so the pheromones can amplify the attraction between you and the women that you want.

Basically, pheromones just work with what you already have, and make you doubly or triply magical to women.

Pheromones can be likened to steroids – they’re not magic bullets, but if you’re doing your bit in becoming attractive to women, they sure help a lot in the buildup of that sexuality and appeal that you have wanted for so long.

Use pheromones if you have been struggling to make yourself attractive to women, or if women are repelled for one reason or another. Sometimes, it has nothing to do with what you say, but it may have something to do with what your body is signaling chemically. How do you compete with that? You can’t. You have to correct it. If your body is sending out poor, wacky, or faulty signals to potential partners or mates, that’s not the way to go at all.

What kind of pheromone colognes can I use to attract women?

There are plenty of colognes on the market, but we’ve rounded up some of the ones that hold a lot of promise for beginning players who are out to find their ladies.

Alpha Q

Made by S1CK, Alpha Q demonstrates several abilities that every player will surely find useful. Those who have tested Alpha Q report the following:

– They are able to emulate the signals of high social status and they are respected as the alpha male in packs.

– Women are hooked by the mysterious and edgy player personality that Alpha Q helps project. They are drawn to the users of Alpha Q and subsequently, it’s easy to develop the perfect environment for crushes to occur.

– Troubled by social acceptance? Don’t be anymore. This formula has been known to ease away the awkwardness associated with first time meet-ups, as well as the dead air in conversations.

Say goodbye to the pesky gap that happens every time you meet someone new, and get ready for women who warm up easily just because you’re there.

We recommend Alpha Q because we believe that it can give your confidence a much-needed boost in different situations, and everyone needs to feel accepted especially when you are with someone that you really like.

It’s also a nice touch that both males and females are affected by the pheromones packed into Alpha Q, ensuring that the alpha male is respected in social situations.

Alfa Maschio

Developed by Alpha Dream, Alfa Maschio is an excellent choice if you are after the “bad boy” feel that many women find intimidating and irresistible at the same time.

Why “bad boy?”

The bad boy vibe is actually a misnomer. What this concept is really referring to is sexual superiority and domination, both aspects of male human sexuality that occur naturally when a male is in the presence of females.

We can’t help it, actually. What Alfa Maschio does is it takes your raw sexuality and makes it more evident and people are able to take notice more quickly. Why? Because of pheromones, that’s why.

Try Alfa Maschio if you want the following effects:

– Women perceive you as a dominant “bad boy” with raw sexual powers, and that you will not take no for an answer (even if you aren’t really doing anything!)

– Create the projection that you are an attractive fellow and it makes complete sense to be attracted to you. People will feel great that they are crushing on you, or downright sexually attracted, and people will also be more willing to open up because of the effects of Alfa Maschio.

– Your attractive personality shines through, putting you at the center of the action. You are going up as an independent boy, someone who likes women, and you don’t feel like you have to apologize for being you.

Corporativo

Developed by AKA Corpo, Corporativo is one of the more balanced formulas in the market and it is a good choice if you are finding it hard to relate to women because they are intimidated of you.

Let us put it this way: some formulas make men overly dominant and appealing, to the point that women feel repelled by the raw power. Corporativo balances out the self-effects of the pheromone formula, and gives you a more open projection that will not scare away women.

Basically, with Corporativo, the net is cast much more widely because you will not be stuck with just the females who are already open about their sexuality or being attracted to males in general.

Corporativo can be used for a variety of purposes because it is considered the multi-tool of the pheromone world for males.

Use this one if you need a balanced boost in every aspect of your personality, from your swagger to your general confidence in talking with people. If you want to gain the upper hand in different social situations without being overly dominant, intimidating or overpowering, then formulas like this one are a boon.

Learning To Code: From Websites To Cool Apps 2019

Coding

It is never too late to learn how to start coding, and the Internet is filled with free and massively useful resources for every type of learner. We’ve rounded up references, resources, and even apps that you can use to make your study of coding easier.

Coding Websites

If you are interested in website architecture and programming beyond the tweaks afforded by WordPress sites, you need to learn how to hard code.

Luckily, there are websites that are dedicated to newbies who want to know how it’s really done by the pros. We’re not saying that you will master everything in one week, but if other people have done it, why can’t you?

W3 Schools

w3

W3 Schools is dedicated to providing free resources on HTML, CSS, and Javascript.

It’s a neat website for locating code to accomplish specific things while coding, and it’s a cool reference for all levels of programmers.

What we especially love about this website is that after it provides the instruction on how to code, it has several enrichment sections like exercise and quiz where you can apply the new skill or code, so you can find out if you truly understood the information.

Code Academy

codecademy

Java is one of the oldest and most useful programming languages that is used for almost every imaginable application, from websites to creating apps for mobile phones.

The earlier operating systems for mobile phones used Java extensively to deliver rich mobile experiences to users. Java is influenced by C++, its predecessor, and its latest iterations have improved the issues that have bugged it since inception, including slower implementation.

If you want to learn how to code Java, Code Academy is offering its own Learn Java tutorials. Their tutorial includes the Java Program Structure, Variables and Data Types, Object-Oriented Java, and more. There’s also a premium/paid upgrade option for people who want more resources.

Learn Python

learnpython

Like Java, Python is a versatile programming language that is used mainly for websites, mobile devices, and other experience-rich digital interfaces. It has been described as easy to learn and vital for the well-rounded programmer.

Several digital boot camps and courses online offer Python, including Learn Python. LearnPython.Org is an interactive training course for people who want to learn how to code Python.

The syllabus includes the basics, data science tutorials, advanced tutorials, and more.

You will learn about variables and types, lists, basic operators, string formatting, numpy arrays, pandas basics, list comprehensions, and other aspects of Python programming that will turn you from newbie to expert in no time.

LearnCPP

learncpp

C++ is the grand daddy of programming languages, and remains an important language that every serious programmer should consider learning, right after HTML, CSS, and Java. C++ is used not just for browsers and Web applications, but also for PC games, and animations.

It is one of the most developed languages around, and we owe many of the best games in several generations to C++.

Learn C++ is a free resource for people who want to know more about this programming language. The lessons, which are already laid out in the home page of the website, are divided into chapter and sub-chapters.

You will learn about compilers, linkers, and libraries, and how you can configure these three important aspects of C++. There are also tutorials on the technical aspects of C++, like the statements and structures of a program, and how literals and operators work.

Coding Android Apps

Android apps are actually built using different programming languages, with Java receiving the most support from Google at the moment. Which is not to say that you are stuck with using “just” Java. You can also use the following programming languages, like Kotlin, C/C++, C#, BASIC, Corona/LUA, and PhoneGap.

Kotlin is considered the ‘second best’ language for Android programming, as it also uses the Java Virtual Machine and is lauded for having a system that is easier to read and its code is also more streamlined.

Kotlin is great for people who are just beginning to learn how to code with Java, because it doesn’t even mind if you don’t terminate lines with the semicolon. For beginning programmers, any bit of help is important.

Developers Training

Developers Training

This is one of the best places to get free training on Java and Kotlin, specifically for creating Android apps. You will start with Android Kotlin Fundamentals, followed by Android Developer Fundamentals, Advanced Android Development, and more.

The modules are self-paced, and you can take as much time as you need in each modules if you are a self-taught programmer.

They also have an Android Development for Beginners course, and an Android Basics Nanodegree program that you can sign up for. All in all, the Developers Training page is a pretty neat resource for anyone who wants to create Android apps.

Udacity Android Basics

udacity

Udacity is also offering several courses on Android development, including its Android Basics course.

We recommend websites like Udacity (because there are several other online schools that offer similar courses) if you want a very structured approach to learning.

Some people like the freewheeling method of learning, of getting resources from different sources at varying speeds. Others simply don’t thrive with this approach, so if you are one such programmer, then there is no harm in signing up for more structured classes.

BONUS: Apps for Developing Android Apps (What?!)

It was bound to happen of course. There are now apps that help developers code and test their apps.

Open your Play Store and check out the following apps to see which you need right now to get started:

  • Android Studio
  • ADB (Android Debug Bridge)
  • AVD Manager
  • Eclipse
  • Fabric
  • FlowUp
  • Gamemaker: Studio
  • Genymotion
  • Gradle
  • IntelliJ IDEA
  • Instabug
  • LeakCanary
  • NimbleDroid
  • RAD Studio
  • Stetho
  • Source Tree
  • Unity 3D
  • Unreal Engine
  • Visual Studio with Xamarin
  • Vysor

These are all powerful and useful apps with different uses, and each one contributes to a different phase in Android app development.

DIY Fragrance: How To Start Making Your Own Cologne Scents

Fragrance Bottles

How do you go about making your own diy fragrances to have your own personal cologne? That’s something we are going over inside this article.

Colognes and perfumes are probably the most special of gifts that you can give anyone, more so if you prepare the gift yourself. Is it possible to craft beautiful scents, colognes, and perfumes at home?

The answer is yes, because the process of creating perfumes is actually simpler than you may think. The methods and materials aren’t that expensive either.

Of course, you can always scale up your production if you feel like experimenting with signature scents. Is that a small and meaningful enterprise peeping around the corner? We think so!

The science of scents

A single perfume is a blend or mixture of different scents, with one or more scents representing a layer or level within the harmony of scents.

The various levels of scents are called “notes” and each level of notes has a different function and impact. The three levels of scents or notes are: base (or foundation), middle, and top.

Base notes

In terms of proportion, the volume of oils that produce the base notes is the highest, followed by the middle notes and top notes.

Base notes are also responsible for giving the perfume its lingering power, and this is what you smell four or five hours after the application of perfume, when the middle notes and top notes have all evaporated.

Base notes are memorable and usually milder than middle and top notes. Patchouli, sandalwood, cedarwood, and musk are all used frequently as base notes for all kinds of perfumes from DIY to expensive signature perfumes.

Middle notes

The middle notes are sandwiched between the base notes and top notes. What middle notes do is they set the theme for the perfume.

In music, we can compare middle notes to bass, as bass gives body and character to music even if we don’t really discern the middle notes that much when we apply perfume.

Perfume experts also call the middle notes the core or spirit of the perfume, and they comprise the powerful layer of scents that appear when the top notes begin to fade away.

This layer of scents also determines what general category a perfume belongs to.

A perfume can be considered woody (usually the theme of long-lasting men’s colognes), floral (very common with scents for women from different age groups, but the nature and concentration of the middle notes differ depending on the target market), oriental (usually comprised of a combination of themes and some hints of spice), and so on.

Examples of scents used as the middle layer of perfumes include jasmine, ylang ylang, geranium, lavender, and coriander.

Top notes

And finally, we have the top notes. The top notes represent the fragrance that hits you first when you apply perfume. This strong layer provides a lot of impact on first application, but soon disappears after a quarter of an hour.

Take note that top notes are not the heaviest of the scent layers; it is often striking, but it remains relatively light and ethereal compared to middle notes and base notes.

The main function of top notes is to get the person interested in the perfume. The quick dissipation of the top notes is also necessary as a transitioning from the introduction of the perfume toward the core or spirit of the perfume.

Examples of top notes include clary sage, lemon, grapefruit, strawberry, and so on.

Preparation and blending guidelines

Creating DIY colognes and perfume at home would be more fun if you can follow our best practices for blending scents and oils. Don’t worry, they’re easy to follow.

1. Before buying the essential oils

Familiarize yourself with the different levels or notes, and then the commonly used essential oils for each type of note.

If possible, visit an aromatherapy or perfume supply store to sample and smell the oils yourself. Through constant exposure you will be able to understand how scents affect each other, and how interactions between notes occur.

2. Blend the oils in the proper order.

The first one that goes into the beaker are the oil/s that comprise your base notes, followed by the middle notes. The final layer will be the top notes.

In terms of ratio, the base notes should comprise only twenty percent of the total, followed by the middle notes at fifty percent, and finally, thirty percent for the top notes.

You might be wondering: why is there so much more of the middle notes than the base notes? The reason for this is that base notes often have long lingering power, and you wouldn’t want to overpower the concoction with the base notes.

3. Blend the right number of scents.

You can combine up to four different scents at once.

The ratio of your blending will determine which scent belongs to which level. There are no hard and fast rules in combining, but if you are after a particular scent, check out recipes online or in books.

4. The base notes do not correspond to the carrier oil.

The carrier oil, or the oil that combines all the different notes, usually have a very mild or almost neutral scent.

A perfect example of carrier oil for perfume would be jojoba oil. As long as the oil is nearly or virtually odorless, it can be used for making perfume.

The mixing of the different oils is also easier if you add alcohol to the mix. Surprisingly, perfume makers use ethanol (the kind of alcohol you can drink) but in high proof versions.

If you can find 80-proof or 100-proof vodka, that would be perfect for creating perfumes. The vodka will be the catalyst that allows the entire concoction to come together seamlessly.

5. Use only glass containers when creating perfumes.

Dark or colored glass is preferable especially if you are not familiar with how certain oils interact with heat and light.

Keep your raw materials and perfume-making supplies safely stored away from direct sunlight and from pets and small children. Droppers and beakers should also be stored well away from small hands and animals.

Cool Camping Gadgets To Take On Your Next Trip 2019

Camping

Nothing beats the exhilarating feeling of being under the stars – and everyone knows that camping has always been a great way to commune with nature.

That’s why this year, we are encouraging everyone to start exploring their local hiking and camping grounds, because who knows? You might fall in love with camping and nature trekking.

Use these gadgets to make your camping more fun and convenient. Don’t forget to tell us if you know any more cool camping gadgets you can use this year and the next!

1. Camping Pillows 

Rugged Camp’s Camping Pillows are the epitome of convenience when you are out on the trial. The pillows provide the right kind of cushion for the head and ideal neck support, which can help you feel refreshed the next day if you have spent the entire day trekking.

The pillows are inflatable, and can easily be decompressed when you are packing up to go home. The pillows fit into these tiny pouches that will not take up much space in your backpack, too. The bright colors are also nice, too – definitely a must in a camper’s backpack.

2. Tent Light + Fan

Odoland’s Portable Camping Lantern with Ceiling Fan is definitely a must have because it packs three tools in one: a USB-out charging function that taps the device’s batteries for charging your USB devices, an LED ring light assembly, and a DC fan smack in the center.

We love the portability of this device, and the fact that it has a sturdy hook on top that you can use to easily attach the device on a cloth strap above you (while you’re in the tent).

Grab two or more of these to make sure that you don’t run out of light while camping, or hook it up to a portable solar assembly to charge it when you don’t need it.

3. Folding Campfire Grill

While setting up a primitive grilling frame works too, a heavy duty campfire grill is a good idea especially if there are more than two people in the group, and you need to cook a good amount of food over an open fire.

The AmazonBasics folding campfire grill is sturdy yet lightweight, and can be used not just for grilling, but for boiling water, soup, or even frying if you have a pan. The width is there, so we’re sure you can think of more creative ways of using this portable grill.

4. Headlamp

Lighting Ever’s headlamp looks good enough to be taken to a camping trip. Bringing more than one of each gadget is actually a good idea, especially if you don’t have a way of charging your devices.

It’s a good thing that this headlamp runs on batteries, so you can just bring spares to your camping. This headlamp has a generous amount of head strap, and has three settings to provide you with just the right amount of illumination, based on what you’re doing.

5. Hammock

Winner Outfitter’s camping hammock can support up to 500 pounds of weight, and can be used by up to two people at once.

The material used by the manufacturer is also lightweight, which is good news, because you don’t need any additional and unnecessary weight bearing down on your back while you are hiking.

This hammock comes with thick carabiners and sturdy, flexible rope for fast installation.

6. Wet Wipes

Wet wipes may not sound like a big deal when you are still high and dry in the city, but once you’re on the trail and a good bath is a few hours away, you’ll thank us for reminding you to bring wet wipes.

We recommend Surviveware’s Biodegradable Large Wet Wipes as these are kinder on the environment. Use these to wipe off dirt and grime, and even clean any superficial wounds you may incur along the way. It’s safer to use wet wipes on wounds than river water, which is naturally contaminated with bacteria and parasites.

7. Hammer Axe

Make sure that you bring your Swiss knife along when you go camping.

If you don’t have a Swiss knife or any kind of multi-tool, try RoverTac’s 14 in 1 Stainless Multitool, which comes complete with knives, bottle openers, a small saw, and a hammer axe.

Use the hammer axe to drive in nails and to cut wood.

8. Bellows

Bellows are used to increase oxygen around fire, so it should be part of your fire-starting kit.

The Jonhen pocket bellows is a good addition to any camper’s toolkit because it’s small, and it works like a charm.

Use it both on the trail and at home.

9. Entrenching Tool

Being able to dig holes is a boon if you are going to camp for a long while.

Of course, bringing a full sized shovel is not going to cut it, because that would be too heavy and big for your backpack.

IUNIO’s military portable folding shovel and pickax should do the trick.

This larger multi-tool has all of the general benefits of smaller Swiss knives, with the added benefit of having an actual shovel head thrown in for good measure. The tool also folds up easily for storage, and you can just stow it away along with the other tools.

10. Camping Blanket 

The BEARZ outdoor beach blanket is one of our favorite items on this list because it’s a full sized blanket that fits into a tiny purse for easy storage.

The blanket is sand-proof, and comes in multiple colors, too.

We also like the fact that the blanket is waterproof, because the last thing you need in your camping bag is a moldy blanket that’s been splashed with rain or moisture from the ground. Grab it.

11. Emergency Signal

While we can plan for most things, emergencies do happen, and when you’re alone and isolated, you need to be able to transmit a visual signal.

The Weems & Plath SOS distress light fits the bill for the modern emergency signal.

This device can signal for up to 60 hours using just dry cell batteries – amazing!

Essential Survival Equipment: Best Off Grid Tools 2019

Hiking Route

When the travel bug bites, there’s no way to deny it – but you don’t have to go unprepared.

If you’re thinking of going abroad or just exploring the local nature trails or mountain ranges, it’s important that you have the right tools and gadgets for adventuring.

This is our special rundown of the best survival tools & equipment for adventuring. Be well-prepared when you hit the trail!

1. Portable Generator

Portable generators have gone a long way since their humble beginning. With the advent of greener technologies like solar panels, hybrid generators like the Vetomile 250-Watt Portable Power Generator can be charged through a regular AC wall outlet or through a solar panel assembly.

While this portable generator is heftier than your usual solar-battery setups, it can be used for more than just charging your laptop or mobile phone.

It can actually power an air-conditioning unit or a rice cooker. We think this is a huge convenience if you’re going off-grid for a while in your adventuring.

2. Military Shovel

Also called an entrenchment tool, the FiveJoy Military Folding Shovel provides an axe blade, shovel, hammer, saw edge, and paracord.

Larger multi-tools like this one may be heftier, but they are extremely useful especially if you are planning to visit jungles and mountainsides.

Even a simple nature trek or camping trip can be made easier with the right set of tools. Decide wisely and bring the right kinds of tools to your adventure.

3. Emergency Shelter & Bedding

When you are exposed to the elements and the possible fury of nature, it’s important to be prepared for “the impossible” – like losing your main tent.

The Go Time Gear Life Tent solves the problem of bulky tents and stays neatly packed until such time that it needs to be deployed. This emergency tent will keep you warm, cool, and completely dry regardless of the weather.

This tube tent can accommodate up to two persons comfortably and is manufactured with puncture-resistant polyethylene.

Gears like this Life Tent are also perfect for emergency bug-out packs. Think ahead and get yourself some emergency shelter before heading out.

You can also add the Delmera Emergency Sleeping Bag to your shopping list. Redundancy preparation is vital, and items like sleeping bags can get lost, punctured, or otherwise unusable especially when things make a turn for the worst.

You can place your emergency shelter and emergency sleeping bag in a safe place in your main pack so they will stay dry and safe.

4. Survival Blankets

Hypothermia is a huge problem in the great outdoors, and being in a group with like-minded adventurers is no guarantee that there will be no illness or injuries as you traverse point A to point B.

Buying a quantity of emergency blankets like the General Medi Emergency Blanket (12-pack) ensures that each person in the group would have at least one emergency blanket to use in case you lose your main equipment stack.

5. Flameless Lighter

Sounds like science fiction, but the technology used for flameless lighters are actually old school.

The Tough Tesla Lighter has a double-arc system that sets fire on anything that it touches.

It’s rechargeable, so this one’s perfect if you have a small power generator unit with you. Otherwise, you can just max out the 200-300 times you can use it with each full charge, which takes only 1.5-2 hours to complete.

What we like about the Tough Tesla Lighter is its waterproof and windproof features, as well as the extra grip designed onto its main casing. The extra loop on the side is also pretty useful for attaching the lighter to your backpack.

6. Trauma Kit

Having basic medical, first aid, and trauma supplies and tools are a must when you are leaving the city.

Scuddles’ Emergency Trauma Tactical Kit has a good number of basic supplies, including a ergonomic bag, combat tourniquet, sprint roll, trauma bandage, compressed gauze, trenmal blanket, elastic badge, triangle bandage, burn dressing, and more.

Not that we are planning to get hurt when you go adventuring, but if you do get hurt and you are all alone, your chances of survival and getting home in fairly sound condition will be higher if you have a kit of your own.

Also, don’t forget to learn emergency preparedness and first aid. This kit won’t be so useful if you don’t know how to disinfect and dress different kinds of wounds.

7. Filtering Straws

Also called life straws, these extremely portable filtering straws are built with highly efficient filtration membranes that allow you to drink from contaminated sources of water like ponds and rivers. Use this if your source of potable water has run out, and you are at risk of dehydration.

Of course, no portable system is 100% efficient, but between drinking from a river straight and having some filtration going between you and those nematodes, you have a better outlook with filtering straws. Membrane Solutions’ Portable Water Filter Straws are a good pick, and you can even choose what colors you like. We like the camo ones, though!

8. Satellite Phone

Satellite phones are not influenced by the limitations of terrestrial cellular sites, and can be used on almost any location, excluding territories that prohibit their use due to security concerns.

Extreme adventurers at sea or in the deepest jungles in the world use satellite phones as a fail-safe for communication, as cellular phones are notorious for losing signals when you are far enough from towns and cities.

While the initial cost of one is high compared to other phones, it’s going to be worth it – trust us. A good pick would be the IsatPhone 2.1 that comes with a 100-unit SIM card and 77 minutes of calls.

9. GPS Communicator

The Garmin eTrex 30 has a two-inch screen and a database of global relief maps for the ultimate adventurers.

It is ruggedly built, looks good, and has GLONASS and HotFix support.

The 3-axis compass also helps provide accurate guidance when moving, and it is powered with AA batteries, so you can just replace the batteries when they run out. Bring a large pack of batteries just in case!

Note that this GPS is our best budget option. If you want to see our top of the line gps option then check this article out.

10-10-10 Incline Treadmill Workout For Weight Loss

Treadmill

The 10-10-10 incline treadmill workout is a beast of epic proportions, and it is perfect for folks who are unable to sprint outside because of bad weather, or just because they want to stay indoors on sprint day.

When you are doing with this workout, you are not going to mind that you weren’t able to run outdoors for that day. You are only going to care about your burning thighs, and the unbelievable pump in your muscles.

To do the 10-10-10 incline treadmill workout, you will only need a treadmill that is capable of giving at least a ten percent incline. And your willpower- you are going to need plenty of that to.

Breaking Through A Fat-loss Plateau 

1. If you have never tried a method similar to this before, it’s going to come as a bit of a shock to your system, and that’s okay – shocks can help you break plateaus and make you even stronger.

Start by standing at the sides of the treadmill – don’t step on the belt just yet. Adjust the incline of the treadmill to 10%, and then set the sped to 1-3 miles more than your average speed.

By average, we mean here the speed that you use to get past the fatigue so you can just finish the workout without having to stop.

If your jogging pace is 5 mph, set the speed of the inclined treadmill to 6-8 mph. This should be a good beginning, and will help your body adapt to the strategy more quickly.

2. Wait for the treadmill to warm up. Give it a few seconds until you hear that its motor is running at the desired speed. Once it has reached this point, feel free to jump in at any time.

When you are on the belt, start sprinting for your life! You are going to feel extremely challenged in the beginning, mainly because there’s no warm up anymore, and your speed is higher than your usual. Your muscles are going to be screaming for air, but just keep pushing and don’t worry about it.

3. The first sprint should be no more than thirty seconds. That’s it. Thirty seconds, grab the sides of the treadmill and step off by stepping outside the bounds of the belt.

Give yourself a thirty second break, and immediately jump on the belt again for another half minute. Do not take a break just yet – keep the momentum going, so that heart rate stays up, and your muscles keep pumping. Repeat the cycle ten times.

4. If you think this isn’t challenging yet, hold on a sec because we’re not done yet. Each time you finish a repetition, try to increase the speed of the belt until you hit the 10 mp mark.

When you reach this level, try your best to complete ten rounds at 10 mph. The incline should remain at 10% at all times – this is where much of the challenge comes from, and is an integral part of the fitness routine.

The Benefits of Cardio

The treadmill is as classic as it gets when it comes to conventional gym cardio workouts, and there’s a good reason why, despite its challenging nature, it is still being embraced by people: it just works. Cardio benefits everyone who wants to have a healthier body, and there’s just no substitute for a good cardio workout.

Whenever you push yourself through aerobic exercises that really pump your muscles and force you to breathe more regularly and deeply, you gain the following health benefits:

– Your cardiovascular and respiratory systems are strengthened. The heart is a muscle, and over time if you don’t use it well enough, it starts to weaken. The lower your heart rate when you are performing exercises, the better off your heart.

That’s why people who have high blood pressure are advised to do exercises because it improves blood circulation and strengthens the heart at the same time. Over a period of time, lung capacity can also increase if you do your cardio workouts regularly.

– You burn calories hard. There are studies in the past that show that simple cardio exercises can increase your metabolism for up to a week after the actual exercise.

If you are exercising daily, that means your body is literal fat burning furnace, and there’s nothing stopping in your way of burning calories and staying fit.

– Regular cardio can help improve your mood. This happens because the body releases mood-regulating compounds to reward the body after a day of hard work.

This is the natural high that fitness buffs experience when they have a good workout. Endorphins help kill pain and also make you feel good inside. That’s not something you can get anywhere else. So exercise!

– The physical exhaustion brought about by exercise simulates the normal physical activities that our ancestors experienced thousands of years ago when they had to walk miles just to get food.

Our bodies, through our genetic makeup, remembers those days, if only vaguely. Our ancestors tuck themselves in after a long day of foraging and hunting.

Of course, with modern life came distractions to normal sleep at night, and exercising can actually help reduce the effects of these distractions because you will feel sleepier, earlier. Deep sleep is also a consequence of regular exercise, and you will wake up feeling great.

– Did you know that regular cardio can also help with chronic or acute pain? Cardio helps strengthen muscles and joints, and vastly improves the physical condition of the musculoskeletal system.

What this means is that if you are suffering from rheumatism, it is possible for you to experience less pain when you use your muscles and joints more. Exercise has an anti-inflammatory effect on the body, and this is pinpointed as one of the major reasons why exercise helps relieve pain.

– And finally, regular cardio, coupled with the right diet, can help reverse the effects of degenerative conditions like heart disease and diabetes.