5 Best and strong Free Hair Tips ( itsfunlife )

5 Best and strong Free Hair Tips ( itsfunlife )

Find Your Perfect Hair Color

In the market for a serious transformation? change your hair color. You'll feel as good as you look: Sixty-nine percent of women are more confident after a dye job, a Wella Professionals study revealed. But finding the right product and hue to take you from so-so to smokin' can be challenging without a hair-color consultation, and 42 percent of women have never had one. We asked pros for the scoop on the best home color for you and smart tips for maintaining your new shade.

For Color That Lasts for Months

Choose permanent color. You can go darker or lighter and cover gray, but try not to stray too far from your natural shade. "You don't want to get stuck with a dramatic change that you dislike," explains Michael Canale, a colorist and salon owner in Los Angeles.

Try Advance Techniques Professional Hair Color 

Make It Last

Permanent color can change over time. "Use shampoos and condetioners designed to offset brassiness," says Marie Robinson, the owner of an eponymous salon in New York City. Look for green or blue pigments in the ingredients

For Shine Without Color

Grab a glaze that heightens sheen but doesn't alter or add color. To aid absorption and boost the effects, wrap a warm towel around your strands for 20 to 30 minutes before rinsing, suggests Mike Petrizzi, a colorist for De Berardinis Salon in New York City.

Make It Last

End every shower with a cold rinse. "This makes the cuticle layer lie flat, so hair is more reflective," Petrizzi says. "And skip one shampoo a week to preserve luster."

For Easy Application

The latest technology, foam color, is "a mousselike product that stays put where you apply it," Canale says. "Foam is great for someone who's coloring her hair for the first time and wants to avoid dripping or making a mess."

Make It Last

Stick with either color-safe or color-preserving shampoos and conditioners, that are free of hue-stripping sulfates. To prevent fading, Robinson recommends that you wash hair with warm water rather than hot, which can strip and damage color-treated strands.

To Camouflage Roots

Get a root cover-up kit but go a shade lighter than you think you should, Petrizzi says. Always comb the color slightly beyond your roots so that there's a smooth shade transition.
Make It Last
If you've got some regrowth before you're ready for another coloring session, conceal it by zigzagging your part. Also, don't let styling products accumulate on your hair: The buildup makes roots more obvious. Once- or twice-weekly sessions with a clarifying wash made especially for color-treated hair,

For No More Grays

Opt for permanent color, which lasts until your hair grows out. Choose two hues a shade or so apart within the same color family. "To prevent obvious roots, use the lighter one around your hairline and the darker one everywhere else," Canale says. Look for "natural" or "soft" under the shade name or "risk your grays picking up a vibrant, almost neon hue," Petrizzi says. If your hair is already dyed and you want to cover gray growth, apply the lighter color only on roots.

Make It Last

Conceal rogue white strands with mascara-esque wands that deposit temporary color,). If your hair is dark, use your regular mascara in a pinch.

Best free 15 Health Tips

Best free 15 Health Tips

Along with all the disease stomping, heart reviving, baby delivering, and overall people healing they do, doctors have another full-time job: keeping themselves healthy. Scratch that -- keeping themselves healthiest. So instead of peeking into their medical practices, we looked at what they actually practice -- in their own lives. Use personal strategies and insider tips from the best medical pros to supercharge your health this year.

How to Head Off a Headache

Start double-fisting beverages the minute the throbbing begins. "I'll have a bottle of water in one hand and a coffee in the other," says Jennifer Ashton, MD, author ofYour Body Beautiful and cohost of ABC's The Revolution. That's because many headaches are caused by dehydration, while caffeine is known to curb them. If the drinks don't alleviate the pounding in an hour, she pops ibuprofen.

Take a Time Out

"As soon as I feel an illness coming on, I go to sleep for at least nine hours," says Hilda Hutcherson, MD, clinical professor of ob-gyn at Columbia University Medical Center. "I also lie on the floor with my legs elevated and propped against the wall and breathe deeply for five minutes." It helps lower stress, which weakens the immune system.

Soothe Sore Muscles

Even TV-star docs don't get daily massages, so Travis Stork, MD, instructor of emergency medicine at Vanderbilt University Medical Center in Nashville and a host of The Doctors, does the next best thing: He uses a foam roller after his workouts to break up scar tissue and help his muscles recover. Some of the most neglected parts of the body are the glutes. "These are the big muscles that shape your buttocks and run posteriorly from the back of the hip bone to the top of the thigh bone, and they play a major role in helping you to maintain your posture," Dr. Stork says. To give your glutes some TLC post-workout, sit on a roller and tilt your body to the right until you feel a deep massage in your right glute (buttock); slowly move back and forth for a few minutes and then switch sides. The roller can also be effective for your IT band (the thick tissue that runs down the side of your leg from your hip to your knee) as well as all of the muscles in your lower extremities.

Beat Burnout

Get serious about leisure time, says Robynne Chutkan, MD, assistant professor at Georgetown University Hospital in Washington, D.C., and founder of the Digestive Center for Women in Chevy Chase, Maryland. Dr. Chutkan doesn't work on Fridays, and she has a relaxing routine for her day off -- meditation, yoga, massage, and browsing in a bookstore. "The rest of my week is pretty hectic, so having a Friday schedule with plenty of 'me' time really keeps me balanced," she says. "I see quite a few medical problems from too much work and not enough leisure, and I encourage my patients to strive for balance in their lives." Carve out a small portion of each day -- or set aside several hours -- to do something you enjoy.

Eat Extra Veggies

Instead of having a garden-variety green salad, Margaret McKenzie, MD, assistant professor of surgery at the Cleveland Clinic, tosses napa cabbage, radicchio, edamame, and carrots with ginger-soy dressing. "It gives me a lot of vitamins, antioxidants, and protein and makes me feel full," she says.

Manage Stress

"I make it a point to meditate pretty much daily," says Sanjay Gupta, MD, CNN chief medical correspondent and a neurosurgeon in Atlanta. Try doing it in a quiet room -- without music and with natural light -- for a few minutes each day. "I silently focus on a word in my mind. The one I usually use is gentle, but you can pick any word that doesn't evoke a strong emotion," Dr. Gupta says. Resting your mind regularly equips you to better handle stressful moments when they pop up, he says.

Stay Sharp

An app a day keeps brain farts away. Gary Small, MD, professor of psychiatry and biobehavioral sciences at the University of California, Los Angeles, and author of The Alzheimer's Prevention Program, plays Scrabble and Words With Friends on his smartphone most days. These word games are perfect brain boosters, because they build not only verbal and math skills but also spatial abilities as you position letters to create words. "Combining several mental tasks strengthens multiple neural circuits," Dr. Small says. "It's like cross-training for your brain."

Kick-Start Your Mojo

Mark Moyad, MD, a FITNESS advisory board member and the director of preventive and alternative medicine at the University of Michigan Medical Center in Ann Arbor, regularly changes up his workout partners to keep from getting bored and stay motivated. Once a week he takes a Spinning class with his wife. Another day he meets up with buddies for a run. "If one of us slacks off, the other person can pressure him or her to step it up," Dr. Moyad says.

Fight Cravings

Mehmet Oz, MD, host of The Dr. Oz Show, eats raw walnuts (about one ounce) a few times a day for their hunger-quashing protein and heart-healthy fat. "The rap against nuts is that they're high in calories, but research is showing that our bodies may not actually absorb all the fat they contain," Dr. Oz says. "So we probably end up taking in fewer calories than what's listed on the package."

Sleep Easier

Make your bedroom spalike: Dim the lights at least an hour before you go to bed; ban cell phones, laptops, and the TV; ask your partner for a foot rub. "I do deep breathing exercises," Dr. Hutcherson says. "Sometimes I play relaxing music softly."

Prevent Skin Cancer

In addition to getting annual skin checks from your dermatologist, recruit your hairstylist to scope out your scalp each time you visit, says Mona Gohara, MD, a FITNESS advisory board member and an assistant clinical professor of dermatology at Yale University in New Haven, Connecticut. Scalp cancers often occur because people neglect to protect their heads, especially the part in their hair, with sunscreen or hats. And the cancers go undetected because they're hard to spot. "Tell your hairdresser to look for any sores that are bleeding or crusting or don't seem to be healing," Dr. Gohara says.

Fuel Up for the Day

The most important meal is breakfast, says David Katz, MD, director and founder of Yale-Griffin Prevention Research Center in Derby, Connecticut. He often has two breakfasts, divvying up his morning meal so that he eats half before his workout and half after. "It helps with portion control, and it establishes a daily eating pattern," Dr. Katz says. Plan your breakfast at night to start the next day on a healthy note.

Satisfy a Sweet Tooth

James Beckerman, MD, a cardiologist at the Providence Heart and Vascular Institute in Portland, Oregon, and author of The Flex Diet, eats a handful of semisweet chocolate chips when he gets a sugar craving. Recent research from the European Heart Journal found that people who consumed the most chocolate reduced their risk for cardiovascular disease and strokes compared with nonchocoholics. "I'm a firm believer that if you like something, don't try to make a substitution that you won't enjoy as much," Dr. Beckerman says. "You can have a small portion as long as 90 percent of what you eat otherwise is healthy."

Tame Tension

Try this move Dr. Oz swears by: Stand upright, bend over, and lean forward as if you're touching your toes. Let your head and arms hang down and relax your lower back andhips. Hold for a minute or two. "It forces the back, hips, and neck to loosen up, which helps you instantly de-stress so you can get back to focusing on the task at hand," he says.

Outrun PMS

"I get pretty bad cramps, and the last thing I want to do is move, but I always feel a thousand times better after Iexercise," Dr. Ashton says. Regular aerobic exercise can help reduce PMS. Her personalprescription: 45 minutes of moderate cardio, like jogging, to work up a good sweat and slash symptoms.

10 Best Weight Loss Dieting Tips for Every one

 10 Best Weight Loss Dieting Tips for Every one :

Dieting sucks and never seems to work long-term anyway. These easy habits will slim you down.

Losing pounds doesn't have to be torture (we're looking at you, cayenne-pepper cleanse). Adopt at least three of these behaviors — they're simple to integrate into your day-to-day routine, and all are enthusiastically backed by nutritionists — and you'll be thinner and healthier in days. (Plus, the weight will stay off.

1. SNACK, BUT SMARTLY

Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.

2. TURN OFF THE TV

Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.

3. STEP ON THE SCALE DAILY

If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.

4. SCULPT THREE TIMES A WEEK

Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.

5. REACH FOR YOUR CELL

Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.

6. EAT A BIG, BALANCED BREAKFAST

An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

7. WATCH THE BOOZE

One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

8. HAVE FRUIT TWICE A DAY

Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.

9. STAY ASLEEP LONGER

Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.

10. VISUALIZE YOURSELF THIN

When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.

SOURCES: NUTRITION AND WEIGHT-REDUCTION SPECIALIST JANA KLAUER, MD, AUTHOR OF THE PARK AVENUE NUTRITIONIST'S PLAN; NATALIE ROSENSOCK, RD; CERTIFIED PERSONAL TRAINER JASON WALSH

free 5 Steps to a flat tummy in 7 days

free 5 Steps to a flat tummy in 7 days

You've been missing your routine at the gym very often thanks to your busy schedule (or plain laziness) and suddenly you realize that in one week you have to attend a wedding.

You want to wear your favourite saree or figure-hugging dress but are worried about your flabby stomach bulging out. Well, you still have a last option. While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don't have to completely alter your daily habits to get a flat stomach within 7 days!

Step one:

If you want to build muscle and burn fat at the same time, you have to perform circuit training, three days per week. How can you achieve this? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don't forget to follow everyexercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.

Step two:

You have to work on your abdominal muscles three times in the week. Crunches and leg raises for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.

Step three:

The kind of food you will eat in this period is vital in bringing about any change. Natural foods like fruits, vegetables, whole grain breads and pastas, chicken, beef, fish and low fat dairy should replace processed foods full of sugar.

Step four:

To minimize water retention, lower your sodium intake. This means you need to avoid salt. You can flavour your food with other herbs and spices instead.

Step five:

Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain about the belly area. So try to keep your cool!

10 best bodybuilding tips to adding a pound of muscle every week

10 best bodybuilding tips to adding a pound of muscle every week

Maybe you've had sand kicked in your face. Maybe you've lost one too many attainable women to beefier guys. Or maybe you've read so much about weight loss that actually admitting you want to gain weight is a societal taboo. Whatever the reason, you want to bulk up. Now.

But forget about your alleged high-revving metabolism, says Doug Kalman, R.D., director of nutrition at Miami Research Associates. "Most lean men who can't gain muscle weight are simply eating and exercising the wrong way," he says.

Here's your fix: Follow these 10 principles to pack on as much as a pound of muscle each week.

1. Maximize muscle building. The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance. The result is less protein available for muscle building. To counteract that, you need to "build and store new proteins faster than your body breaks down old proteins," says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.

2. Eat meat. Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology. (For example, a 160-pound man should consume 160 grams of protein a day—the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) Split the rest of your daily calories equally between carbohydrates and fats.

3. Eat more. In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)

A. Your weight in pounds: _____
B. Multiply A by 12 to get your basic calorie needs: _____
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____
D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____
F. Add D and E, and divide by 7: _____
G. Add C and F to get your daily calorie needs: _____
H. Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.

4. Work your biggest muscles. If you're a beginner, just about any workout will be intense enough to increase protein synthesis. But if you've been lifting for a while, you'll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds' rest between sets.

5. But first, have a stiff drink. A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising. The shake contained 6 grams of essential amino acids—the muscle-building blocks of protein—and 35 grams of carbohydrates. "Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles," says Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.

For your shake, you'll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder.  Can't stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole wheat bread. But a drink is better. "Liquid meals are absorbed faster," says Kalman. So tough it out. Drink one 30 to 60 minutes before your workout.

6. Lift every other day. Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session. "Your muscles grow when you're resting, not when you're working out," says Michael Mejia, C.S.C.S.,Men's Health exercise advisor and a former skinny guy who packed on 40 pounds of muscle using this very program.

7. Down the carbs after your workout. Research shows that you'll rebuild muscle faster on your rest days if you feed your body carbohydrates. "Post-workout meals with carbs increase your insulin levels," which, in turn, slows the rate of protein breakdown, says Kalman. Have a banana, a sports drink, a peanut-butter sandwich.

8. Eat something every 3 hours. "If you don't eat often enough, you can limit the rate at which your body builds new proteins," says Houston. Take the number of calories you need in a day and divide by six. That's roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.

9. Make one snack ice cream. Have a bowl of ice cream (any kind) 2 hours after your workout. According to a study in the American Journal of Clinical Nutrition , this snack triggers a surge of insulin better than most foods do. And that'll put a damper on post-workout protein breakdown.

10. Have some milk before bed. Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles, says Kalman. Try a cup of raisin bran with a cup of skim milk or a cup of cottage cheese and a small bowl of fruit. Eat again as soon as you wake up. "The more diligent you are, the better results you'll get," says Kalman.

The Whey To Go

Drink this protein power shake before every workout

Weight-gain powders seem like an easy solution to a skinny guy's problems. After all, they pack as many as 2,200 calories into one serving. But you're not getting what you pay for. "High-calorie weight-gain drinks usually get more than 80 percent of their calories from sugar," says Doug Kalman, R.D. And downing that much sugar can give you an upset stomach and diarrhea. So, in a sense, you're flushing good money down the toilet. "You'll get much better results by spreading your calories throughout the day," says Kalman.

And by using protein shakes. Look for whey-protein powders, such as Nitro-Tech by MuscleTech or Mega Whey by GNC, at nutrition stores. Combine one scoop of the powder with the following ingredients and blend for a homemade muscle-building pre-workout shake:

1 tsp olive or flaxseed oil

1/2 c fat-free yogurt

1 c grape or apple juice

Per shake: 335 calories, 27 grams (g) protein, 45 g carbohydrates, 6 g fat

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