The Six Pack Ab Workout

It can take a lot of time and effort to achieve those six pack abs that you want. There has to be enough muscle built up to get six pack abs this means doing ab exercises. There are six exercises to include in a six pack ab workout and some tips that can aid you in losing fat.

Crunches are the first exercise in a workout designed for developing six pack abs. Cross your arms on your chest and lie flat on the floor. Bend both knees toward the body and raise only the shoulders off the floor. Repeat until at least one full set has been done.

The second exercise in a workout program for six pack abs is the leg lift. Lie down on the floor and bring both legs to a ninety degree angle and then lower. Then repeat.

The third exercise in a six pack ab workout routine is the static hold. This exercise resembles a push-up without the pushing away from the floor. Simply get into the push-up position and hold it for at least one minute.

The fourth exercise in an abs workout to develop a six pack is the side static. This exercise is done in the position of a one armed push-up. One arm holds you up as the other is extended straight up with the body held side-ways; again there is no actual pushing involved.

Sprinting is the next exercise in the six pack abdominal workout. You can sprint instead of jogging for the development of six pack abs.

The last exercise in a six pack ab workout is the bicycle. Simply make pedaling motions while lying on your back and breathe in a relaxed and even manner.

The six pack ab routine of working out has to include losing fat. This can be aided with weight lifting accompanying cardiovascular exercise. Cardiovascular exercise includes things such as swimming, running and sports to name a few. You must also monitor what you eat to ensure that you aren’t overeating and are including fiber in your diet.

When it comes to a six pack ab workout you should also ensure that you eat breakfast each day and drink plenty of water. Following these simple tips will help to ensure that the ab workout is affective.

You can have a six pack ab workout but will it be effective? How about visiting this website for my #1 recommendation in abs training? Visit http://www.workoutloseweight.com today

Soccer Fitness

According to Wiki, Fitness (often denoted w in population genetics models) is a central concept in evolutionary theory. It describes the capability of an individual of certain genotype to reproduce, and usually is equal to the proportion of the individual’s genes in all the genes of the next generation. If differences in individual genotypes affect fitness, then the frequencies of the genotypes will change over generations; the genotypes with higher fitness become more common.
There are different definitions of fitness actually means, but one common way it is described is as the 5 S’s:
speed
strength
stamina
suppleness
skill
Two other S’s sometimes associated with describing fitness are:
specificity (what do you need to fit for)
spirit (psychological aspect)
One key element is specificity, in that what you want to be fit for, determines which of these S’s has the most weight or importance. For example, a golfer would not need much speed but would need a lot of skill.
Soccer Fitness Training Tip #1

Proper warmup:
Too many coaches train their players to do static stretching while they are cold. This is one of the most dangerous holdovers from the past that is out there. You need to do light calisthenics to warm the muscles up before you stretch them and when you stretch them you should be doing dynamic stretching.
Soccer Fitness Training Tip #2

Sprint Training
Too many coaches have their players jog for miles at 50% intensity. That’s just stupid. Do you want your athletes chasing the ball at 50% of what they are capable during a game? Then why would you have them train for a subpar performance. Never sprint until you are properly warmed up. Do not do sprinting the day before a game. Always allow 48 hours of recovery before a game.
Soccer Fitness Training Tip #3

Plyometrics
Too often coaches hear a bout plyometrics and through their players into the exercises without a proper understanding of how they need to do the exercises properly. Plyometrics are powerful and dangerous. It’s important that you follow good form.
I’ll explain examples in another article.
Soccer Fitness Training Tip #4

Recovery
I cannot stress enough the importance of recovery. Too often I see coaches destroy players with their “No pain no gain mentality.” When you push your players 100% you need to give them a day off or at least do an active recovery day.
Soccer players need a combination of aerobic and anaerobic fitness due to the nature of the game and the fact that there is continuous movement with lots of short bursts of more intense activity. Some positions require higher levels of anaerobic fitness than others, some require more aerobic fitness. A midfield player, is required to cover a lot of ground during a game and needs a good aerobic engine. A striker on the other hand requires short bursts of repeated activity and requires more speed and anaerobic fitness.
One key aspect of fitness that soccerfitness.net recognizes is that each player is different and has different training requirements dependant upon their inherent physical abilities, their desire to train, age and position played. Soccer is a team sport and as such, players train together as a team. This is important for many reasons, but it also means that not all conditioning type sessions or activities have equal benefits across all players.
Where time is available to test and analyze results, it is much better if programs can be tailored for each player or group of players with the same requirements. I feel this is important from around the age of 13 and up, when the effects of training have much more of an impact. Conditioning and speed training at 10-13 years has less impact. A recent FA coaching report, suggested that players 10-12 benefit from training in that it prepares them physically and mentally for training when they are older. Their motor skills develop and they learn skills like how to run fast, as well as obvious ball skills when carrying out normal soccer skills training.
Once past puberty, speed endurance and strength, speed sessions will have more impact. Before that stage, sessions should not be too intense, involving shorter sessions with little emphasis on stamina. Plyometrics and strength building activities should be carried it with great care pre-puberty.
All the Fitness Jerseys and Soccer Uniforms are Available at My Soccer Uniform.

Author is well versed writer of many sports articles. Author’s favorite sports are Soccer. He wants to give some tips and training through his writings to youth. He is a good researcher in finding the strengths and the reasons of success of different teams.
He has a business of Soccer Uniforms and wants to realize that a soccer fan can show his loyalty to his team by wearing soccer uniforms.

Skinny Guy Build Muscle – 15 Muscle Building Rules for Skinny Guys and Gals!

Skinny Guy Build Muscle

WHY CAN’T YOU GAIN WEIGHT?

Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type. Skinny Guy Build Muscle

To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?

Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.

Though much of the information I cover here is not as “magical” as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.

You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.

GENERAL RULES

1.Get the proper information that pertains to your SPECIFIC condition and goals.

The first big problem I find in most people is the lack of correct information. Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked your shoes. Someone who has been where you are.

2.Set a specific goal and create a plan of attack.

If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently? Skinny Guy Build Muscle

Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easily get lost or side tracked. This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever — no plan or specific goal. They wonder why they don’t make progress. They have no focus.

Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly. There is no thinking, debating or guessing. You just do it. A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.

3.Have confidence in yourself and belief in what you are doing.

Let’s face it; we live in a cruel world. Hate and jealously is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.

The most insulting things you hear may be from friends, co-workers and acquaintances at the gym. People hate change. It makes them insecure, because they suddenly discover there’s more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less “superior”.

Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself. When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like “you can’t do that”, “that’s impossible”, “you’re wasting your time and money”. Funny thing is, now those people are constantly bugging me for advice.

It’s your life. It’s your body. It’s your dream. Don’t allow your success or failure to rest in the hands of others. Skinny Guy Build Muscle

Want to get fit and Gain Muscle?

Read more about Skinny Guy Build Muscleand start Gaining Muscle Now!

TryLean Hybrid Muscle and Change your Figure Right now!

Proven Workout Routines To Build Muscle

So you want to build muscle? Let me give this to you straight: It’s not a walk in the park. A well-chiseled physique does not come naturally. Nor is it a function of heredity. If you want to bulk up then you’re going to have to prepare yourself for some tough road ahead. And it’s not going to be for the faint of heart.

Workout routines that build muscle are those that exercise multiple joints and muscle groups. Workout routines, squats, deadlifts, bench presses, dumbbell lateral raises and crunches are cool exercises to do to bulk up. Squats develop your leg muscles, deadlifts your back, bench presses your chest, dumbbell lateral raises your shoulders and crunches your abdominal and core muscles.

Here are the correct techniques of doing these exercises:

* Squats. Do your squats on a power rack so you can adjust the safety bars to your desired height. Ideally, you should set them just below your desired squat depth. Now set height of the bar hooks in your mid-upper chest. Begin your squats by placing your head and upper shoulders under the bar. The majority of the bar weight should be on your trapezius muscles and not on your neck or spine. Lift the bar off the hooks and step away. To balance the weights, lean forward and as you squat, let your knees bend out in line with your toes. Lean your torso forward and keep your chest out and back arched slightly with your butt sticking out. Go down until your thighs are parallel to the ground. When moving back to stand, try to thrust your hips back in line with the rest of your body.

* Deadlifts. Begin by stepping up to a weighted barbell on the floor or on a platform, bringing your shins as close to it as possible. Using an overhand grip, grab the bar. Exhale as you stand straight up with the bar, all the while ensuring that your shoulders are kept back, chest out, head forward and back slightly arched. Straighten your knees and hip at the same time as you rise up. At the top, pause a bit, breathe, and lower the weight gradually as you exhale. Don’t slam the barbell on the floor.

* Bench Presses. With a barbell on the bench rack, lie with your back to a bench. Holding the barbell in your palms, bring these to about an inch above your chest. Stretching your hands, lift the barbell and then lower it down slowly.

* Dumbbell Lateral Raise. Begin by holding a set of dumbbells at your sides, slightly away from your body, while you’re standing up. This is your starting position. Raise the dumbbells up to shoulder height slowly, making sure that you do not let your wrists go above your elbows in doing so. On top of the movement, pause before slowly lowering the weight back to the starting position. To keep the tension, do not let the dumbbells touch your body. Repeat.

* Crunches. Lie on the floor, keeping your knees spread shoulder-width apart and your feet flat on the surface. With your hands behind your head, lift yourself upwards, exhaling while doing so. Hold for a second or two before lowering yourself back down. Repeat.

Check out our full Bodylastics reviews and discover how Bodylastics resistance bands can help you get in the best shape of your life without weights.

I Am Sick of Being Skinny – How to Gain Weight and Build Muscles Naturally

Are you sick of being skinny? Skinny people always get picked on just as much as people who are overweight. Are you eating more than everybody else, but you are still stuck at the same weight? It is not your fault that your metabolism is so fast! Do not give up because I was once in your shoes, and I will tell you how to gain weight and build muscles naturally.

You are not eating enough – This is the honest truth that you might not want to hear about. People always think they need to buy weight gainer supplements. They are not magic because they simply have a lot of calories stuffed into powder form. You can easily get more calories from eating more healthy food to help you gain lean mass. Start increasing your calorie intake by 300-500 every 2 weeks.

Eat every 2-3 hours – If you eat a lot of calories at one sitting, those calories will most likely end up stored as fat. For example, if you are going to eat 3000 calories per day, and if you only eat 3 meals, then you are stuffing your face with 1000 calories per meal. If you separate your meals to 6 times a day, then you are eating 500 calories per meal.

Working out – If you do not workout, then you will only gain fat when you gain weight. I doubt that is what you are looking for! You need to focus on compound exercises that target multiple muscle groups. Do not spend thousands of hours on bicep curls like most people do. This goes to both men and women. Examples of exercises: push-ups, squats, pull-ups, deadlift, lunges, etc. Those exercises will help you build more muscles in less time.

You need more sleep – The first question that I usually ask people is, “how much sleep are you getting?” If they tell me that they get about 3-4 hours per night, then they pretty much answered their own question to why they are still skinny. Your muscles cannot recover when you are getting lack of sleep. Lack of sleep will also make your immune system weaker so you will get sick a lot. It is very hard to gain weight when you are sick a lot.

I used to believe that it was impossible for me to build muscle as a skinny hardgainer because I was 135 pounds at 5’7. I am now over 160 pounds with muscles in less than 4 months. If you are serious about gaining weight and building muscles, then get my free guide on how to gain weight fast.

Hair Growing Tips For Men

It’s not common to find such advice in forums and web blogs dedicated to men’s fashion but here we’re going to cover it nontheless, this is because growing out your hair as a man is a difficult process. In this article you’ll find step by step guide of how you can grow your hair and how to keep it long and looking good for longer, just follow the tips below keenly and you’ll realize your long hair goal in no time.

Make it a goal

Like everything else in life, you’ll require a goal that motivates you to achieve the desired result, the same applies to growing out your hair, you can look for a gallery of long hair for men and select a style based on a model that resembles your hair type and face shape. Cut out the style or print it and have it handy to communicate your goal to your hairdresser. This is a good way to stay motivated.

Keep it realistic

Choose a hairstyle that matches your hair type and facial shape, keep in mind that you cannot achieve the loose and flowing Johny Deep look if you’ve got course or curly hair. Select something that matches your hair type and also looks elegant.

Keep it trimmed

Take your hair for trimming once every six or eight weeks, light trimming by your barber will ensure that the hair looks neat and healthy, this is also important in shaping the hair so that it grows out to the final style without becoming bushy and unsighty.

Patience pays

Growing hair takes time and since hair grows at approximately half an inch a month and nothing besides a good diet can be done to speed up the process, you’ll require lots of patience along the way to achieve your goal. This means that if you’re transitioning from say a buzzcut to a Zac Efron style, then this is probably a years worth of waiting.

This same phase is unavoidable if you have hair that is very short to do anything worthwhile with. Talk to your hair stylist and find out about the type of hair products and styling options that can help you through the initial stages.

Good care is a must

Guys with very short hair don’t find treating it an issue business because their head always has hair at the end of the month. This is the opposite for guys with long hair because they have to treat it and generally take very good care of the long hair. When long hair becomes damaged then there is little you can do with it besides cutting it off, this means you should avoid damaging things like aggressive towel drying, tight ponytails and swimmers hair.

Growing out hair can be a challenging and fun at the same time, but with the right preparation, realistic goals and proper care and maintenance, you’ll look well groomed and stylish all along the way. Best luck with your hair growing.

Greg Savoie in fashion and men’s accessories. If you’d like to know more about our products, please visit our sterling silver cufflinks and our wonderful major league baseball cufflinks.

Mandatory Gym Classes Not the Solution to Childhood Obesity Problem

According to a new study recently released, compulsory gym class and mandatory daily doses of physical activity in school do little to reduce childhood obesity. Already the “naysayers” are up in arms and pointing fingers searching for a suitable scapegoat.

But before we place the blame on anyone let us ask ourselves this question – Where would the child be without this activity? Childhood obesity has risen to epidemic proportions in this country and will continue to do so if left unchecked. In the past 40 years, childhood obesity rates have quadrupled and now stand at about 30 per cent. Obesity could, in fact, lead to the first generation of children having a reduced life expectancy as a result of weight-related diseases.

Our schools therefore should not shoulder all of the blame. They are doing their part, to the best of their ability, in teaching proper nutrition and conducting daily physical activity classes to help the child. Parents also have to step up and start to play an active role in developing a healthy lifestyle for their children. This begins in the home. It is often too late to wait for your child to decide on their own that they must lose weight and much more difficult and emotionally traumatic on him or her.

Providing healthy foods for your family is not hard work but it requires a completely different change in thinking from your present lifestyle. It all should start with the groceries that you buy. Eliminate all the junk foods that you now use for snacks and replace them with a heathier substitute -fruits, nuts, energy bars, fresh vegetables, low calorie dips, diet sodas, sugar free candies should now be in your cupboards and refrigerator in place of chips, cakes, cookies and candy bars. Read the food labels and learn what each of the terms mean. Don’t pay more for some food items just because they have the words healthy or organic on the labels.

Fast foods are both a blessing and a curse. A blessing because of their convenience in these time challenged days, especially if both parents have to work, and a curse because in most cases what you have bought in the past is not good for you or your family. Again read the labels. There are plenty of fast food healthy alternatives available.

Schedule your meals for the same time each day and stick to it. Eating late and then going to bed is not a good idea and should only occur at the rarest of times. Your child needs an eating routine. This is suppertime, this is snack time etc. Snacks before bedtime should be eliminated.

Physical activity for your child should not end the moment he or she is let out of school each day. Sitting all night or all weekend or all vacation in front of a TV or computer screen or playing video games should not be allowed. Encourage your child to go outside to play, search for an activity that all family members can share together (bowling night out ) or plan an outing where there is some kind of physical activity involved (going to the zoo, museum,or park) – bring your own non-fattening snacks with you though. My solution was starting a family garden with each family member getting their own special section and making a little contest out of it, to see who could grow the largest veggie (physical activity and healthy food all at the same time)

Exercise and proper diet should go hand in hand in providing a healthier lifestyle for your child. You and your school have to work together in order for it to be successful. The ancient Greeks were not wrong – A healthy mind in a healthy body.

Can’t seem to lose weight? Hate exercising and fad diets? For weight loss and exercise tips and strategies and more articles visit our Teen Weight Loss website. There is advice and strategies for everyone.

Effective Tips On Purchasing a Jogging Stroller For Your Kids

Jogging is one form of exercise that can help promote the welfare of your general health. While doing this form of exercise, you get to strengthen your cardiovascular and respiratory system. It promotes good blood circulation and thus your cells are energized. Aside from that you develop endurance and muscular strength. When you are physically fit, you are able to perform your daily activities well and it is a good form of activity to start your day.

However, for some reason, you might want to bring along your baby or kids with you. There might be no one to babysit at home while you do your exercise or you just might want to let your baby have a taste of fresh air and the beautiful sunshine. But you must remember that it is important that your jogging baby must be in the right stroller for the activity. Here are some tips on how to get one.

First of all, you must try to think of the number of children that you have. There is single and double jogging stroller available in the market today. There are even triple strollers. You must consider this point because it will give you more convenience to buy something based on the number of your small kids. You can also try to buy the double one if you think that you be expecting a new baby in the family.

The next thing that you have to consider is the kind of wheels that your jogging stroller must have. It must depend on the type of jogger you are and the surface of the area where you are trying to run. Make sure that you ask from a sales agent the wheels that will fit to the type of terrain where you are doing your exercises. Try to ask whether it is strong enough for a very rocky road or the one with the gravel.

Moreover, think of the different features that come with the stroller of your jogging baby. Try to inquire about safety accessories like maybe the strap, handlebars which you can easily adjust and a lot more. Make sure that it would provide you more convenience while you are jogging and at the same time safety and comfort of your baby. The price must match to the available features and the quality of the material of the equipment.

Lastly, before you finally decide to buy one, try to ask from your friends who are parents too and who has just purchased strollers for their exercises daily. You will be able to get honest opinions from them about a certain product and maybe they can recommend a brand which you can buy for yourself also. You can visit the store where they bought theirs and see for yourself whether it works well for you.

These are the things that you can do when you try to buy Jogging Baby stroller for your baby. By doing this, you will be able to find what you are looking for that will give you convenience while doing your exercise and at the same time you will be worry-free because you know your baby is comfortable and safe on the stroller.

You can choose to have a double jogging stroller especially when you have two kids to bring with you while doing your exercise. To get more ideas about how to avail one, learn more at http://joggingbaby.com/.

scheygen smith is a simple woman that loves to explore and share things through writing. She loves to share her knowledge to the usrs who care to understand everything about Jogging Baby Go and visit free Jogging Baby website to get plenty of more information. Come and visit us at: http://joggingbaby.com/

Fitness Tips For Youngsters

Fitness tips offer concise knowledge about developments in the field of health and fitness. It is a step-by-step procedure that guides one through the basic concepts and internal aspects of health. It can be defined as expert advice on how to remain fit and healthy.

Most of the fitness tips that you come across today would ask you to go for long workouts in gyms and eat only salads and get registered with various high priced health clubs. By fitness tips, most of us think that we have to completely change our lifestyle and thus most of us never bother to think about various useful fitness tips.

Morning exercises are one way of staying fit. You must make it a routine to exercise every morning. Morning exercises can be jogging to the perk and back, press ups and stretching. Set an alarm to notify you every morning and you will see how fast this will become part of your life style.

The main factors that help one lose weight are diet and lifestyle. Diet, more than anything, dictates the shape of one’s figure. With today’s rampant fast food chains, food may just be as sinful as it can be. Some simple tips on diet may help with a few instructions. What ought to be eliminated initially on one’s diet is red meat.

Humans are inherently lazy and this often makes them gain weight with each passing chronological year that goes by. The best mens health and fitness ideals come from physical activity. I’m not saying it has to be hard work.

We all know that we should drink at least 8 to 10 glasses of water everyday. Yes, this fitness tip is true. It helps wash out toxins and helps your body replenish itself. Whenever you feel hungry, it’s best to drink a glass of water before hitting the fridge for food.

First tip is to be mobile. What does this mean? As we know, teens love lounging around the house, sitting in front of the television set the whole day or burning their asses of in front of the computer and gain weight. Little by little, teens must learn how to put an end to their sedentary lifestyle.

The first tip involves stretching. This may seem minor. Or something that doesn’t matter. But, you can easily hurt yourself if you’re not stretching properly. So, before you play, make sure you stretch the muscles used in swinging your golf club.

Another great golf fitness tip is to make sure you stretch every day. Stretching will help you prevent injuries and it will help you loosen up your muscles. Which will actually help with your golf swing.

Another golf fitness tip that will help you get better at golfing is cardio training. This consists of doing exercises like jogging on a treadmill, swimming, cycling, and taking a fitness class. These exercises will help you increase your endurance level, which will help you when playing a round.

I’ll use running as an example. Let’s say you want to be able to run 10 miles without stopping. Trying to do this on your first day of running is not the way to go about it. Instead, use a gradual approach.

Read More About Fitness Bootcamps Gold Coast

Bodybuilding Diet – Diet for Muscle Building That Works

Many people hit the gym every week in an attempt to have a perfectly shaped body. The thing that most of them neglect or ignore is the bodybuilding diet. The importance of a correct diet in bodybuilding equals the importance of the workout routine. There is no wonder that you don’t make any progress if, for instance, you just exercise and eat whatever you please, whenever you please. A correct diet for bodybuilding should cover aspects like planning the meals both in what concerns timing and in what concerns their content.

If interested in body building you should forget about having three consistent meals a day and switch to four to six smaller meals. When a few hours pass from the last meal, the body goes into a catalytic state and starts making provisions for “bad times”. This means that it will start converting nutrients in fat deposits. This is why it is recommended to have smaller, but often meals rather that rare and consistent ones.

Another aspect that is very important in a bodybuilding diet is the fact that the bodybuilder should consume all the essential nutrients. The diet for bodybuilding shouldn’t deprive him or her of nothing and should include the appropriate amounts of protein, fats and carbohydrates. Not respecting this principles leads to very common mistakes because bodybuilders either eat too much or too less from something. As a general rule, for developing muscle mass one’s diet need to be composed of 40% protein, 40% carbohydrates and 20% fats. These proportions can however vary depending on individual particularities and a nutritionist is most entitled to offer you a comprehensive diet for bodybuilding.

Another common mistake comes from the fact that people don’t realize that there are various types of carbs and of fats and some of them are recommended while others are to be avoided. For example complex carbohydrates release energy for a longer period of time and sugars which only give you a short boost of energy. Fats are also a good example: there are good fats and bad fats and sometimes people eat the bad ones instead. Other mistake that is made in bodybuilding diet is the fact that people eat too much or too les protein or the fact that they totally exclude the fats that are needed in the diet.

A diet for bodybuilding should be balanced and should provide, besides the three macro-nutrients, all the vitamins and minerals. The importance of drinking enough water should also be emphasized in the diet for bodybuilding.

Read more information about Bodybuilding Supplements. Find How to Lose Chest Fat. Also know How to Lose Hip Fat fast and effective.

Ryan Mutt