Friday, September 21, 2018

step-by-step guide to a hair transplant

step-by-step guide to a hair transplant


Losing hair is an emotional process for both men and women, but since men are more prone to male-pattern baldness, they're obviously more cautious of gradually going bald.

Hair Transplant Edinburgh


With the help of science, however, it's become rather easy to "grow" those hair back on your head. While there are a few therapies and treatments out there claiming 100 per cent results, the most common choice among men happens to be hair transplant; and it's not an easy process.

Hair Transplant Edinburgh
Hair Transplant Edinburgh


In wake of the recent demise of a medical student in Chennai due to a faulty hair transplant, we bring you a step-by-step guide of the procedure of a typical hair transplant.

Anyone above the age of 21 can get it.

The doctor first takes pictures of the scalp to ascertain the transplant location along with pre and post-operative results.

There are two methods for a transplant--Follicular Unit Strip Surgery (FUSS) and Follicular Unit Extraction (FUE).

First, a local anesthesia is injected on the scalp for a pain-free treatment. For both the methods, a donor area is identified--the back side of the scalp that is genetically resistant to baldness and prepared for extraction.

In FUSS, a strip of 6 to 10-inch strip of skin from the donor area is extracted to be transplanted in the bald/thinning area. It is then sewed and the hair around it hides the scar. The sutures are generally removed after 10 days.

The hair follicles' rich strip is then microscopically divided into grafts of 500-2,000 hair follicles, depending on the requirement of the patient. More than these require a 3-day procedure.
The bald/thinning area is then prepared for transplantation by making tiny incisions to put the grafts in.

The hair follicles are then carefully placed into these incisions.
Whereas, FUE is a much more time consuming process--the hair follicles are removed one by one from the donor area, leaving little dots there that heal up in a week (this procedure does not leave a scar after extraction).

After this, the procedure is the same. The patient can join work as early as the next day itself.
Transplantation takes about 4 to 8 hours, after which, the patient might experience some redness and stiffness on the scalp, dizziness from the anesthesia or even a little pain.

The patient is given a post-operative kit, medication and washing directions. A 6-month follow up is essential to monitor healthy hair growth.

Within 2-3 weeks, the transplanted hair will start falling out, which is normal, as healthy hair will thereon grow and become resilient to baldness due to its new genetic nature.

Within 6 to 12 months, the hair growth will be restored.

Tuesday, September 18, 2018

13 Highly Effective Treatments For Thinning Hair

13 Highly Effective Treatments For Thinning Hair

These simple hair loss cures can help keep your mane looking voluminous and healthy.
A bathroom covered with loose strands or an ever-scrawnier ponytail can be startling but doesn't necessarily mean anything's wrong. By age 50, half of women will complain of hair loss. "As we age, overall hair density changes and individual strands become finer," says dermatologist Doris J. Day, MD. But just because thinning is natural doesn't mean you have to accept it. Here are 13 solutions to help you keep the hair out of your brush and on your head.






OTC treatments for hair loss

Minoxidil

As the only FDA-approved proven ingredient to improve hair loss, Minoxidil has years of research to back it up—and about 50 percent of women using it see improvement. "Minoxidil can enhance the size of the follicle so that it produces a bigger strand of hair," explains Wilma Bergfeld, MD, a Cleveland Clinic dermatologist. Try Women's Rogaine Treatment for Hair Loss & Hair Thinning Once-A-Day Minoxidil Foam.

Laser treatments

Laser treatments reduce the inflammation in follicles that inhibits them from regenerating. In a recent study, researchers saw significant increases in density after 26 weeks of twice-weekly treatments with a take-home device with medical-grade lasers like the HairMax LaserBand.

Viviscal

Sometimes a supplement is all you need. "The combination of fish protein, vitamin C, zinc, biotin, and niacin in Viviscal supplements encourages the body to produce healthier, thicker strands," says New York City dermatologist Joshua Zeichner, MD.

DHT-blocking shampoo

Hair loss is sometimes caused by a hormone called DHT, which restricts blood supply to hair follicles, causing them to fall out. Art Naturals Organic Argan Oil Hair Loss Shampoo contains DHT blockers that ward off hair loss. 

Lifestyle changes that may stop hair loss

Eating the right nutrients

Hair thrives on protein, iron, zinc, and vitamin B12. Get them from lean meats, leafy greens, nuts, beans, fish, and these 13 other delicious iron-rich foods.

Massaging your scalp

You're halfway there every time you shampoo: massaging your head in the shower improves blood flow to the scalp. This means a better environment for hair growth, but it also aids the penetration of any treatment shampoos you use.

Letting your hair air-dry

It's the easiest fix you never considered. Hair dryers and irons, especially if you already color, can cause breakage and thinning, so reduce your use however you can.

De-stressing

Just breathe—seriously, it could help! Both sudden and chronic stress can halt hair growth. If you've been through a challenging experience (divorce, job change), hair should grow back. If you're under constant pressure, master meditation—easier said than done, but your hair will thank you.


Acupuncture

According to practitioners of traditional Chinese medicine, hair health is tied to two things: kidney energy and the blood, which nourish the hair. The solution: acupuncture and Chinese herbs. While there isn't a lot of hard science to back this up, Maureen Conant, a TCM practitioner at Full Bloom Acupuncture in Seattle, says that she's seen women's hair stop falling out and then gradually regenerate after a few months of weekly treatments.

How your doctor can help with hair loss

Hormone therapy

If it's serious, consider an Rx. Some women are genetically predisposed to female-pattern hair loss, and birth control pills can suppress overproduction of male hormones. At menopause, thinning increases; if you're on hormone therapy, it may minimize hair loss.

Blood work

Routine blood work can test your ferritin (iron stored in the blood) and vitamin D. Low levels can lead to hair loss, and the fix may be as simple as adding an iron or vitamin supplement. And hey, you're probably overdue for a checkup anyway!

Cortisone shots

They hurt, but they work. lnjecting cortisone directly into the scalp blocks the hormonal activity that induces hair thinning. This works especially well in patients with inflammatory scalp disease, Dr. Bergfeld says.

Sunday, September 16, 2018

Your 13 Step Wedding Planning Guide

When it comes to wedding planning there’s no right or wrong way to do it. However, there is a simple way to organise your wedding planning tasks that’ll reduce your stress levels and help you feel like an organised bride.

Bodies and Playsuits , Our step by step wedding planning guide consists of the 13 main wedding tasks that every couple should have on their to-do-list.

Following this wedding planning guide will not only make the process more manageable, but it’ll also help to make the task of planning a wedding feel a lot less daunting!

Step 1: Plan Your Budget

Planning your wedding budget

One of the first things to think about when planning a wedding is your wedding budget and how much you can afford to spend. Sit down together and have an open discussion about your finances, how much you can both afford and how much you will be able to save over the coming months. If you think that your parents may help pay for the wedding then it’s also helpful to talk to them early in your planning stages so you know exactly what you will be able to afford. Not planning a wedding budget can lead to a lot of financial stress and disappointment later on in the process.


The hitched Budget Planner will be a helpful tool to help you estimate and record your spending. We also have plenty of money saving tips, free wedding ideas and DIY wedding ideas to help save the pennies and make the most of your wedding budget.


Step 2: Find Your Perfect Wedding Venue

Choosing your wedding venue


Once you have a budget set, you can start to think about choosing your wedding venue. Your wedding venue will determine your wedding date, location and your maximum guest numbers, so make choosing your venue one of the first things on your to-do list.

Before you start the hunt for your venue, sit down together and talk about what you both want from your wedding. If one of you is picturing a fairytale castle venue and the other is dreaming of a rustic barn then you may need to compromise. Also think about other important factors such as whether you want to have a wedding venue with accommodation, whether you want to use your own caterers and what your evening guest number is likely to be. All these factors will play a part in determining which wedding venue you choose.

You can use the hitched wedding venues section to browse beautiful wedding venues throughout the UK and beyond. You might want to search by the county you want to get married in or by the type of venue you would like - or both. You can also use the wedding venue filter to search for things like catering options, capacity, parking and more, putting you one step closer to finding a wedding venue that ticks all the boxes.

Step 3: Buy Wedding Insurance

Wedding insurance

According to our latest 21st Century Bride Survey, the average UK wedding costs just over £27,000. A £27,000 wedding budget may seem like a lot but when you consider the cost your venue, catering, alcohol, the dress and the many other wedding essentials, you will soon see how much they add up to.

While it is not very romantic to think about what might go wrong with your wedding, it's always best to be prepared. Purchasing wedding insurance from the moment you start spending money on your wedding could really help with peace of mind for both your wedding and honeymoon spend. Wedding insurance can also be a great way to reduce stress throughout your wedding planning journey - it's one less thing to not have to worry about!

Step 4: Choose Your Bridal Party

Choosing your bridal party


You may instantly know who your maid of honour, bridesmaids, ushers, best man, flower girls and page boys will be, or you might need a little bit of time to think about it.

If you’re not sure then don’t feel rushed into your decision and think carefully about who will be the best people to support you on this special day. You may also want to consider the cost as your bridal party will need outfits, bouquets, buttonholes and thank you gifts, so the more people you have, the more this could impact your budget.

Step 5: Plan Your Wedding Guest List

Plan your wedding guest list

Where do you start with planning your guest list? The truth is you have probably already thought about it and you know the key people you want to invite. However, you might need to a bit of time to decide who to invite to the day versus the evening and what to do about the tricker guest problems such as plus ones and colleagues.

With your wedding venue booked, you will have a rough idea of how much budget you are now able to spend on catering and your guest list may need to be determined by how much you want to spend per head. Use the hitched Guest Manager tool to start creating your guest list - we would suggest adding everyone you would like to invite and then work as a couple to cut this list down if you have gone over your expected numbers.


Step 6: Choose Your Wedding Suppliers

Choosing your wedding suppliers

Your wedding venue may already have a list of recommended suppliers and it’s a great place to get started, but you might also want something a little bit different so widen your search and make sure you know all the options you have before book your suppliers and pay your deposits.

Visit the hitched supplier section to find everything from traditional wedding suppliers such as photographers, florists, cake companies and stationery-makers, right through to more unusual things like food trucks, prosecco vans and photobooths. Contact the wedding suppliers you think suit your wedding style and then sit down with your partner and spend some time comparing prices and services to find what suits your style and your budget. Don't be afraid to shop around!

Step 7: Order Your Dress

Ordering your wedding gown

Choosing your wedding dress will be one of the most exciting and emotional parts of your wedding planning. A lot of designer wedding gowns can take up to six months to make so give yourself plenty of time to find the dress of your dreams. Visit the hitched bridalwear section and browse our list of local bridal shops to find inspiration.

Once you have chosen your wedding dress, you can think think about bridesmaid dresses that will compliment your wedding gown and groomswear that will suit the style of your big day.


Step 8: Create Your Wedding Gift List

Wedding gifts


Before you send your wedding invitations, you might want to think about starting a wedding gift list. Although it may feel strange telling guests what you want as a gift, it will actually make the whole process easier for them. Your guests are going to want to buy you a wedding gift so save them the stress of trying to decide what to buy and create a wedding gift list.

Whether you are looking to set up a honeymoon fund, an online gift list or a traditional department store list, take a look at our guide to the best wedding gift lists and see which one suits your needs.

Step 9: Send Your Wedding Stationery

Send your wedding stationery


Whilst you’ve probably already told everyone you know about your up coming marriage, now is the time to make it official. Your wedding invitations should be sent out approximately 3-6 months in advance of your big day, but it’s never too early to choose a design, style or stationery supplier that you love.

In order to give your guests as much notice as possible, why not send out ‘save the date’ cards to announce your wedding and ensure that your guests keep that date free, with an ‘official invitation to follow’ in the near future.

Step 10: Book Your Honeymoon



Booking your honeymoon will be one of the most fun parts of your wedding planning - you are basically planning your dream holiday!

If you have planned your honeymoon costs and budgeted for them then you can book something straight away, or you may have chosen to use your gift list to subsidise some of your honeymoon. If you are still feeling budget conscious then you could always plan a minimoon for straight after the wedding - giving you a few days to escape, relax and enjoy your newlywed status. Then spend some time after the wedding saving towards a bigger trip later in the year that will be your official honeymoon.


Step 11: Collect RSVPS and Create a Table Plan

Table plan

Image Credit - Wedding in a Teacup

You have sent your wedding invites and now you are awaiting your RSVPs. Although you will have given your guests a deadline, be prepared that there may be a few guests that you need to chase up! Once you have your final numbers, you will be able to to start working on your table plan.

The table plan may seem a daunting prospect but the hitched Table Planner will help make it feel more manageable. Put your wedding guests into family and friend groups and then play around with your tables to see who will fit where. It may also be worth considering whether you have any guests that will need easier access into and out of the room, such as those that have young children or the elderly, as you might want to seat those guests nearer the doors.

Once your table plan is complete then it’s time for the fun bit where you can get creative and think about what table names you are going to use and how you are going to display your table plan.

Step 12: Arrange Stag and Hen Nights

Hen party planning

Hopefully your awesome bridesmaids and amazing best man will have this covered but make sure you know if there's anything you need to prepare for, pack or pay for so you can factor this into your planning and your budget. You also want to ensure that the timings suit both you and your partner - gone are the days where stag and hen parties take place the night before the wedding (eek!) so make sure the dates and arrangements are appropriate. 

If you think your bridal party may need a little bit of a helping hand then we have some fantastic step by step guides for how to plan the perfect hen party and how to organise an unforgettable stag do.

Step 13: The Finishing Touches

Wedding decor last minute

So you have all the main things covered and it’s time to think about those little details. Decide on your wedding songs and wedding readings for the ceremony, think about who is going to do speeches at the wedding breakfast and order any thank you gifts that you want to give to those who have really helped during the planning process.

If you have additional budget leftover then you might also want to buy some last minute additional decor items - we have compiled a great list of wedding decor items that cost £10 or less!

It may seem difficult but also find some time to relax and have some headspace for something other than the wedding - whether that’s going on a long walk, reading a book or throwing yourself into work.

We hope our 13 step wedding planning guide has given you a great outline of what you need to do to plan your special day. For more detailed help, sign up to hitched and use the to-do list to create your full list of tasks and set yourself deadlines - it will be much easier to plan your day by doing lots of small steps and don’t be afraid to delegate jobs to other people.

For more advice on what to do as you plan your wedding then read our article - You’re Engaged! 15 Things Every Bride to Be Needs to Do.

Friday, September 14, 2018

ما هي العلوم الشرعية

ما هي العلوم الشرعية

ما هي العلوم الشرعية التي يبدأ بها أولا قبل غيرها ؟ يجيب الشيخ العباد
الحمد لله , و الصلاة والسلام على رسول الله , وعلى آله وصحبه ومن اهتدى بهداه , وبعد :

فقد سئل الشيخ المحدث عالم المدينة عبدالمحسن العباد هذا السؤال :



ماهي العلوم الشرعية التي يبدأ بها أولا قبل غيرها ؟ 


فأجاب - حفظه الله ورعاه - :

أولا : يبدأ بالقرءان وحفظه أو حفظ ما أمكن منه , لأن هذا هو أصل الأصول , وكل شيء يرجع إليه ,

وتلاوته متعبد بها , وأحكامه متعبد بها , فيحرص الإنسان على الاشتغال بالقرءان بأن يحفظه , وكذلك أيضا

يشتغل بالحديث – حديث الرسول صلى الله عليه وسلم – وكذلك يشتغل بمسائل العقيدة , ويشتغل بالفقه ,

والحافظ بن حجر ذكر أن أصول العلم الشرعي ترجع إلى ثلاثة : إلى التفسير والحديث والفقه , فهو يعنى بالقرءان بحفظه أو حفظ ما أمكن منه ,
كذلك الرجوع إلى كتب التفسير التي تفيد فيه وهي متفاوتة ,
فمنها ما هو الواسع الذي لا يستفيد منه إلا طلبة العلم مثل تفسير بن جرير وتفسير بن كثير , وفيه من التفاسير ما يستفيد منه الخواص والعوام , وهو يصلح لطلبة العلم وغيرهم ,
وهو مثل تفسير الشيخ بن سعدي – رحمة الله عليه – فإنه كتاب عظيم يفسر فيه معاني الآيات بعبارات واضحة جلية سلسة , يفهمها العامي وطالب

العلم ,

فمثل هذا الكتاب رجوع طالب العلم إليه وكذلك قراءته على الناس في المساجد لا شك أنهم يستفيدون منه وتتبين فيه معاني القرءان الكريم ,

وكذلك فيما يتعلق بالحديث الإنسان يبدأ بالأوليات مثل الأربعين النووية ,


وهي اثنان وأربعون حديثا من جوامع الكلم , وأضاف إليها بن رجب ثمانية أحاديث فكملت الخمسين , وشرحها بشرح نفيس سماها جامع العلوم والحكم بشرح خمسين حديثا من جوامع الكلم , فيحفظ هذه الأربعين التي هي جوامع الكلم مع زيادة بن رجب عليها , ويرجع إلى شرحها في هذا الكتاب النفيس العظيم , الذي هو جامع العلوم والحكم في شرح خمسين حديثا من جوامع الكلم ,

ثم بعد ذلك يقرأ مثل عمدة الأحكام التي هي مشتملة على أحاديث متفق عليها وهي تتعلق بالأحكام , وأحاديثها تزيد على ثلاثمائة

حديث , وكذلك بعدها ينتقل إلى بلوغ المرام أو إلى غيره من الكتب الأخرى التي في مثله أو قريبا منه ,

ويقتني كتب الحديث إذا كان له اشتغال بالحديث أو رغبة أو اهتمام بالحديث يشتغل بكتب الحديث ويعتني بها , وفي مقدمتها الصحيحان وكتب السنن الأربعة , وكذلك أيضا فيما يتعلق بالفقه ,

يتعلم الفقه على من عنده علم وبصيرة ,

ويمكن أن يقرأ الفقه على مذهب من المذاهب , لكن قراءته تكون على من عنده علم بالراجح والمرجوح , ومعرفة الأدلة والمقارنة بينها , وهو يتعلم في مذهب من المذاهب لا على أساس أنه يتقيد به , وأنه لا يتعداه إلى غيره ,

وإنما لأن المسائل نظمت ورتبت , فكون الإنسان يقرأ في شيء منظم مرتب , ولكنه يحرص على معرفة الأدلة ومعرفة الراجح والمرجوح , هذا هو الذي ينبغي أن يكون التعلم

عليه بهذه الطريقة ,

وفيما يتعلق بالعقيدة يرجع إلى الكتب المختصرة , 


ومن أهم الأشياء المفيدة المختصرة الأصول الثلاثة وأدلتها للشيخ محمد بن عبد الوهاب – رحمة الله عليه – فهي رسالة مختصرة مفيدة عظيمة , تشمل على الأصول الثلاثة التي يسأل عنها الميت في قبره , وهي كون العبد يسأل عن ربه ودينه ونبيه – محمد صلى الله عليه وسلم – فلا يستغي عنها العوام ولا الخواص , لأنها تشتمل على بيان الدين

وبيان هذه الأصول الثلاثة التي يسأل عنها في القبر ,

وكذلك أيضا مثل كتاب العقيدة الواسطية لشيخ الإسلام بن تيمية وكتاب التوحيد للشيخ محمد بن عبد الوهاب ,فإن مثل هذه الكتب من الكتب المختصرة المفيدة

التي هي عظيمة النفع وعظيمة الفائدة ,

وهكذا الإنسان يتدرج من الكتب المختصرة إلى الكتب التي تكون أوسع منها . اهـ

من الشريط 288 من شرح سنن الترمذي للشيخ عبدالمحسن العباد , والله الموفق


ولمعرفة المزيد يمكنكم زيارة موقع شبكة بينونة للعلوم الشرعية 

Thursday, September 6, 2018

How to Build Muscle and Lose Fat…at the Same Time

How to Build Muscle and Lose Fat…at the Same Time

There are several mysteries of the universe that continue to baffle us: the infinite nature of time and space, the popularity of Justin Bieber, mk-677  , and—more relevant to readers like you—whether it's possible to build muscle and lose body fat at the same time.

When it comes to getting in shape, most people opt for choosing a singular goal: Either they go on the see-food diet (that is, see it and eat it) for mass gaining, or a calorie-restricted plan that saps their strength, size, and energy in an effort to lose fat.

"I think it's inaccurate to say that it's impossible to build muscle and lose body fat at the same time, which is, in my opinion, a true transformation," says Stephen Adele, fitness coach, best-selling author, and owner of Colorado-based iSatori, a maker of nutritional products. "I've coached hundreds and thousands of people over the years and I've seen it firsthand—individuals who can gain muscle mass and lose body fat at the same time.

"It presents unique challenges, but it mainly comes down to your approach. I've come to realize there are five rules that I have lived and coached people by on how to transform—encompassing eating, supplementation, training, and mindset—that allow individuals to undergo a transformation in which they can accomplish both goals."

It's truly hard work, but Adele maps out a plan that's worked for thousands of people.

1. Cycle Carbs While Remaining Nitrogen-Positive




Gaining muscle requires a calorie surplus, while cutting fat requires a caloric deficit, so the plan here is to cycle each phase short-term. That's achieved mainly by cycling carbohydrate intake. "I'm a big proponent of carb cycling because it allows your body to burn body fat and build muscle at the same time," says Adele, who has decades of experience taking individuals through transformation programs aimed at reducing body fat while simultaneously increasing muscle size.

Adele recommends you first determine how many calories your body needs each day. This can be estimated with a calculator or by multiplying your bodyweight x 15. Using this formula, a 200-pound lifter would require 3,000 calories daily.

From there, Adele recommends you get 40 percent of your calories from protein, 40 percent from carbs, and 20 percent from fats (40/40/20). Hence, the 200-pound individual would consume 1,200 calories from protein (300 grams), 1,200 calories from carbs (300 grams), and 600 calories from fats (67 grams).

The carbohydrate rotation comes into play like this (shown over 10 days) for a 200-pound lifter:

Carbohydrate Rotation
Remember, protein and fats don't cycle, so they remain consistent over the course of the entire program: 300 grams of protein and 67 grams of dietary fat per day, which is usually naturally occuring.

With carbs and calories cycling down and then up, your body enters short-term periods of caloric deficit in which body-fat stores can be tapped for energy, and higher-carb and higher-calorie periods in which the body's energy stores are restocked and muscle-building is emphasized.

What's important to remember, says Adele, is that you always remain in a state of positive nitrogen balance, meaning your protein intake is stable and high throughout: "You're taking your body through calorie-positive and calorie-negative phases, but not long enough for it to become catabolic," which would initiate the burning of lean muscle mass for energy.

He warns against staying on a low-carb diet for too long, saying it compromises the body's ability to build and maintain lean body mass. "You just can't do it sufficiently without adequate carbohydrates," Adele says.

Adele doesn't recommend anything beyond your standard bodybuilding fare: lean protein sources, complex and starchy carbs over simple sugars (except post-workout), and healthy fats in addition to the saturated ones you naturally consume when eating animal protein. He also realizes that not everyone's going to count calories, but you'll want to learn how to eyeball foods—especially what 35-40 grams of protein looks like—and read labels. What you really need to keep your eye on, he insists, is carbohydrate intake.

Build Muscle And Lose Fat At The Same Time!
Remember, protein and fats don't cycle, so they remain consistent over the course of the entire program.

For many of us, dieting means cravings. "I'm not a big believer in just giving up on certain kinds of foods," he says. "You have to be creative and not totally give up on something, but rather find ways to satisfy your sweet tooth, which for most people is the hardest part of dieting. Maybe you can turn your BCAA drink into popsicles; we also have a chocolate-flavored Eat-Smart MRP that tastes like a Jell-O pudding dessert."

2. Train Antagonist Muscle Groupd While Incuding Active Rest + HIIT Cardio

"When you're on a calorie-restricted diet (as part of this program is), it can be easy to start losing your strength along the way, and when you start losing your strength, you can start losing potential muscle mass," says Adele. "There's some research to support the idea that a muscle is stronger when its antagonist is immediately contracted beforehand, which is the basis of this training program."

Doing opposing muscle groups—think biceps/triceps, quads/hamstrings, chest/back—back-to-back is called supersetting. You rest only after you've completed a movement for each body part.

Supersets are intense, but Adele has upped the intensity even more. By engaging in active rest—not to be confused with sitting on a bench and texting between sets—you follow your superset with 30-60 seconds of work, whether it's jumping rope, box squats, step-ups, or any activity that keeps your body moving. Only after this bout of active rest can you take a minute of full rest.

"[The active rest] doesn't have to be extremely intense by any means; it's just to get your heart rate up, the intensity of the workouts maximized, and should be done at a comfortable pace," Adele says. "After completing all three exercises, rest for a minute and repeat the cycle for the prescribed number of sets. So you get strength, volume training, and cardio work done over the course of your workout.

"The idea here is that active rest during weight training can deplete most—if not all—of your glycogen (stored form of carbohydrate) levels in the body. So when you do your cardio session after your workout, you've completely depleted almost all of your glycogen and are now burning mostly body fat."

The training split Adele prescribes follows a two-on/one-off approach, so you'll be in the weight room two out of every three days. But you'll be doing high-intensity interval training (HIIT) 6-7 days a week to help strip off fat.

The week breaks down like this:

Training Split
Admits Adele: "Yeah, [this program is] intense. These workouts aren't easy, but they are extremely efficient and rewarding. They take a couple of weeks for your body to get adjusted to, but you'll find you get a lot done and you feel good when you're done."

Each superset follows a pyramid structure—sets of 12, 10, 8, or 6 reps to failure. Ultimately, the number of sets and reps ensures there's a high volume of work done, which provides an important anabolic stimulus, says Adele. "The high volume is important, but it's not so much work that you get too exhausted and can't recover sufficiently between sets."

All that movement during your hour-long weight workout is meant to exhaust your muscle glycogen, so the ensuing HIIT cardio goes right into tapping body fat for fuel. HIIT training, as you probably know, alternates all-out cardio with periods of slow recovery, whether done on the treadmill, stair-climber, or other cardio equipment.

"The research says you're going to burn more calories over a longer time period using HIIT over steady state," explains Adele. "By the time you get to cardio, you're going to burn body fat as fuel right away."

Adele warns that anyone who's not used to doing cardio on zero glycogen is going to be challenged: "When you first start this workout, you're going to be sucking wind. You're going to feel like you can't do it because you don't have enough oxygen. It's going to take a little time to build up those red blood cells and get yourself to the point where you don't feel as winded. That means at first you're going to sacrifice a little bit of strength. That's where a good pre-workout supplement with caffeine and beta-alanine can help, delaying muscle fatigue and helping you push through it.

"You may start at only 10-15 minutes of cardio HIIT, but work your way up over time. I like going to 25-30 minutes; it hits that sweet spot. And you're definitely going to notice the difference because your body is pretty depleted."

Build Muscle And Lose Fat At The Same Time!


3. Make Big Improvements The Backbone Of Your Training

While Adele has provided a companion superset workout that he gives to individuals whose transformation he oversees, the one critical factor he says every lifter must do is include "the big three" exercises: squats, deadlifts, and bench presses. These compound movements are irreplaceable because they produce results in extremely efficient fashion.

But there's one caveat: You don't want to attempt any of these movements on a low-carb (25-percent) day. You need enough energy to fuel a hard workout and give it your best shot. Adele's recommendation: Manipulate your workout just enough so that these big moves fall on other days in your training schedule.

"You've got to do them, but plan them on higher-carb days," he says. "It really goes without saying, but it's important to get your technique right before you start moving the weight up. When you do get the technique right, your weight just goes up quickly with consistency of doing the exercise."

4. Stimulate Then Maximize Protein Synthesis

When you're cycling carbs and your daily calories are already running a deficit, it's incredibly important to ensure you're getting your daily protein requirements.

While eating whole-food meals six times per day is a challenge even for someone who works from home, supplements can conveniently fill in the missing spaces between meals. Now it's just a matter of making sure you get the right supplements at the right times.

To ensure you're getting adequate protein, two scoops of whey protein isolate or hydrolysate typically provides 40 grams of quickly digested protein. Besides a good protein powder, additional BCAA mixtures like Amino-Amp are useful when you're in a caloric deficit to ensure the body doesn't strip amino acids away from building muscle to be used to fuel your body's energy needs.

Adele lists one additional supplement as necessary for success in a transformation program: bioactive peptides. "Bioactive peptides are cleaved protein fragments that contain growth factors that are essentially bioactive. These growth factors are what's doing the heavy lifting in the muscle cells, the signaling for amino acids to be used to accelerate the rate of protein synthesis. The faster the rate of the protein synthesis, the faster the muscle repairs and rebuilds itself—bigger, stronger, or faster [depending on your training goals.]" Adele says they're especially important for individuals who are also on a calorie-restricted diet because they can help you at least maintain and develop new lean body mass.

Build Muscle And Lose Fat At The Same Time!


5. Make Your Lifestyle Fit Your Goals

You've no doubt heard that success doesn't happen by accident. Adele sums it up this way: "Success comes from following a disciplined approach. That means timing your meals, timing your supplementation, timing your sleep, and planning, planning, planning. If you take that kind of disciplined approach to this program, you're guaranteed a much higher level of success."

Success requires purpose and discipline, traits many of us have difficulty mustering on a daily basis. That's why Adele suggests following an intense program like this for just eight weeks.

"During the first four weeks, you won't see a lot of changes," he says, "but takes pics about every two weeks anyway. By the end of the second four weeks, you're going to see some huge differences. At that point you're seeing your hard work and you're really motivated. If you can make it through another four weeks, you're going to see incredible results—cuts you never knew you had."

Adele also recommends you put your transformation on the calendar. "Having a deadline is important," he says, "whether it's doing a contest or just wanting to look your best for a vacation or photo shoot. Set that deadline date and lay your plan out and work toward that date. That's probably the most powerful tool to motivate you in that direction."

Build Muscle And Lose Fat At The Same Time!


The 8-Week Transformation Workouts By Stephen Adele
Follow this six-day split using a two-days-on/one-day-off format. You'll repeat workouts every seventh day.

Choose a weight that lets you reach muscle failure by the target rep. If necessary, add warm-up (w/u) sets, but those don't count as part of your working sets.

Superset all antagonist muscle groups, completing one exercise and immediately doing the other without resting.

Neither squats nor deadlifts are supersetted; use straight sets for each.

Engage in "active rest" (step-ups, jump rope, burpees etc.) after you complete each superset. You'll perform active rest for this amount of time:

Weeks 1-2: 30 seconds Weeks 3-6: 40-45 seconds Weeks 7-8: 60 seconds

Rest one minute after completing all three components, and repeat for the prescribed number of sets listed.

After all weight-training sessions (and on days in which you're not lifting weights), do HIIT cardio according to this schedule:

Weeks 1-2: 20 minutes Weeks 3-4: 25 minutes Weeks 5-6: 30 minutes Weeks 7-8: 40 minutes