Acne Treatment

Acne is a skin condition which is characterized by pimples, blackheads, and whiteheads. It is the most common of all skin disorders and is most often found on the face, neck, back, and chest. Almost everyone will develop acne, to some degree. Most people will get mild cases, some moderate, and a few people will get severe cases. Teens are not the only ones to get it. It generally affects those between the ages of 12 and 44.

Acne often starts at the onset of puberty, when the body increases its production of androgens, which are the male sex hormones. These hormones stimulate of sebum which is an oily skin lubricant. It this sebum is secreted faster than it can pass through the skin pores, a blemish develops. Most people get acne on their face, back, or chest, but it can also appear on other parts of the body, including the arms and thighs.

Factors that may contribute to acne include diet, hormonal imbalance, heredity, oily skin, menstrual cycles, stress, allergies, and the use of certain kinds of drugs. Along with the obvious physical symptoms of acne, there can be an emotional impact as well. One can experience embarrassment and anxiety about their appearance. This may lead to social withdrawal, depression, and mood changes.

In acne treatment, there is a difference between skin care and acne cure. Using astringent lotions, pads that remove oil, and medicated bar soaps can help keep the skin clean, but will probably not prevent you from having further acne problems. Prescription medications and lotions may help, but will most likely not cure you of acne. To actually cure acne, one needs to get to the core of the acne problem, not just mask its symptoms.

The largest organ of the body is the skin. One function is to help eliminate toxins from the body by sweating. When the liver and kidneys are unable to fully discharge body toxins, the skin then begins to help out. As toxins are released from the body via the skin, acne may be triggered. It is important to keep the skin’s pores clean and open, but acne may still result.

Curing your acne by natural treatment involves cleansing the skin from the inside. Balancing the natural testosterone and estrogen found in the male and female body gets to the source of the problem. When there is excess estrogen and excess testosterone, as is common in the teenage years, acne may result. Therefore, achieving hormonal balance will cure acne naturally, and have a longer-lasting effect. External acne treatments normally mask the symptoms and are more short term.

Following a natural acne treatment plan that involves balancing your hormones allows your body to heal itself from the inside and is more effective in the long run.

Acne Treatment: Ten Facts About Acne

First Acne effects almost 90% of the adolescent population. So you are not alone. Also it is not normally anything you have done, eaten or the way you wash. So you do not need to feel guilty. So let’s look at some facts

1) Junk food causes acne. Wrong! Pizza, chocolate, coke or any other junk food has never been proven to cause this. That does not mean to say you should carry on eating all this junk food. A sensible diet is good for everyone, and helps you feel better.

2) Acne is caused by dirt. Wrong! Actually washing your face more than twice a day or scrubbing your face, with pads or flannels will make it worse. Acne treatment needs mild gentle soap and to rinse thoroughly.

3) Sweat will clear my pores. Wrong! A mixture of body sweat and oils can aggravate certain situations for some acne sufferers. Shower immediately after any sport and wear loose clothing.

4) Women’s Make-up can cause Acne. Wrong! No scientific evidence has been found to verify this. Most products today are mad to stop the clogging of the pores. So this is not the problem. Do not wear make-up though when exercising as this can irritate the problem.

5) Stress Causes Acne. Wrong! To an extent. Stress can trigger off some hormones, which could aggravate the situation. But it is not the cause.

6) You Cannot Cure Acne. But you can treat it! There are a lot of good acne treatments on the market. See your doctor.

7) Sun can help. Wrong! It can in time worsen the situation in time. A tan might give the effect that your skin looks better, but it certainly will do it no good.

8) Spot Acne Treatment Works. Wrong! The whole face has to be treated. Most of the problems are formed under the skin. So treating the top of the spot is not going to do anything.

9) You Will Outgrow It. Wrong! Acne is treatable. Don’t wait see a doctor ASAP.

10) It’s Only Cosmetic. Well Yes. It is not serious. But it can effect you, your self-esteem, and your confidence. So get it treated and become acne free.

Just a few words of advice,

Don’t pick or squeeze…Keep your hands off your face…Find something and stick with it…Do not over wash…Do not use flannels or hard scrubs…Lastly Good Luck.

Causes Of Acne And Its Prevention

Acne can be found in many forms. Papules, which are usually characterized by small pink bumps, painful to the touch; Pustules or pimples, pus filled lesions that can be red, Nodules which are lesions lodged deep within the skin and finally Cysts, possibly the most painful form of the disorder, are usually responsible for scarring. Doesn’t sound fun, does it? Good thing there are ways to prevent the problem, but first you must understand what causes it to form.

Doctors are unsure of the exact cause of this disorder, but many believe it to be due to several different reasons. During puberty, in both males and females, an increase in hormones called androgens cause the sebaceous glands to enlarge, thereby producing more sebum. Additionally, hormonal changes due to pregnancy can also cause this skin disorder. Genetics also seem to play a role in the formation, meaning the tendency to develop it can stem from whether your parents had it or not. Pore-clogging cosmetics and certain drugs (Lithium, for example) have also been known to make the situation even worse.

What can make it worse? Well, for starters, friction. Rubbing, excessive scrubbing, or leaning on the skin, especially your face, can lead to an increase. However, chocolate and greasy foods do not cause this problem. Neither does stress nor dirty skin. It’s nice to know we can still enjoy a chocolate bar without worrying about a gigantic pimple cropping up!

If you suffer from this problem, know that you are not alone. People from all age groups and races can get it, from adolescents to even adults.

It is often treated by dermatologists, who are doctors trained specifically in skincare. While very good at treating all types, they specialize in treating more severe cases. For moderate cases, seeing your primary physician should be sufficient. Stopping scarring, psychological distress and prevention, while also healing preexisting problems, are the main goals of any practitioner. Your doctor will discuss with you treatment options, and whether over the counter, prescription drugs or a combination of both will be the most effective treatment for your particular case.

There’s no doubt that it's embarrassing, not to mention unsightly. To avoid any reoccurrence, especially if you are using anything to treat the condition, be sure you follow a few key steps:

Wash your face twice a day with a mild cleanser, and do not scrub too hard. Also, try to stay away from pore clogging makeup and cosmetics, because that will have a detrimental effect on your skin. Avoid excessive exposure to sunlight as much as possible, and if you must go out wear a mild sunscreen to prevent burning.

With these tips in mind, you should be well on your way to acne-free skin in no time.

Learnig More About Acne Scars

Macules and Scars:
Before I jump into the topic of scars, I need to clarify the difference between Macules and Scars. Macules may look like scars, but they are not scars in the sense that a permanent change has occurred. Macules are essentially the final stage of most inflamed acne lesions. They are normally flat, reddish spots that can remain for up to 8 months. But the difference between a Macule and a scar is that a Macule will end up disappearing completely whereas a scar will remain for years or indefinitely.

As for scars, this can also vary from person to person. With some individuals, scars may remain for a lifetime without change but with others, their skin will undergo a form of remodeling that will eventually diminish the scar.

Another factor that needs to be evaluated is the human element of scarring. People simply have different feelings about acne scars. Those who are distressed about their acne scars are much more likely to actively seek out treatment to moderate or remove the scar than those who are more indifferent about the scars.


Cause of Scars:
Let us first gain a better understanding of acne scars by first determining the cause of scars. A scar is a mark left in the skin by the healing of a wound or surgical incision in which the normal functional tissue (skin) is replaced by connective tissue (scar). In the case of acne, the lesion is caused by the body’s inflammatory response to sebum, bacteria and dead cells that are trapped in the plugged sebaceous follicle.

When your skin tissue has suffered a lesion of some sorts, your body will attempt to heal the injured site. It does so by increasing the white blood cells in the area along with an array of inflammatory molecules whose function is to repair the damaged tissue and fight infection. In the end, the repair job can be messy, and the site of the lesion is now filled with fibrous scar tissue or eroded tissue. As for the inflammatory molecules and white blood cells, they can remain at the acne lesion for days and even weeks.

Take note of the fact that not everyone functions in the same way, and this holds true with our skin as well. Some people are simply more prone to scarring than others.

Treatment for scars:
Bear in mind that treating acne and treating acne scars are two completely different things. Treating your acne has nothing to do with treating an acne scar. Acne scars can indeed be treated, but it is important that an acne sufferer bring their acne condition under control first if they still suffer from moderate to severe acne.

Once your acne subsides, make an appointment with a dermatologist and discuss the methods (if applicable) of scar treatment(s) he/she recommend you undergo to treat your scars. Keep in mind that there are many methods with which you may treat your scars. These methods vary according to your scar type, size and location, type of skin, and of course, money $$$. All this should be discussed in great detail with your dermatologist.

Before undergoing scar treatment, ask yourself the following questions before having your dermatologist undergo the decided procedure(s).: Are you willing to wait and see if the scars will subside on their own with time? Do your acne scars affect you emotionally and socially? Is your scarring substantial enough to warrant scar treatment? Can you afford the treatment or what treatment options can you afford?

Keep in mind, the objective of scar treatment is not to necessarily rid you of all indications of scars by completely restoring your skin. It very much depends on the severity of your scars, your skin type, your skins ability to regenerate, etc. Significant improvements can definitely be achieved, but complete restoration is often impossible.

Teen and Adolescence Acne

At least 90% of adolescents have acne — it affects teens of every size and shape, in every country from America to Zimbabwe. A recent study by the American Medical Association revealed (not surprisingly) that acne is one of today’s teenagers’ biggest worries. “Acne can, without question, affect self-esteem,” says Diane Berson, MD, Assistant Clinical Professor of Dermatology at New York University School of Medicine. “Some kids have it so severely that they don’t even want to go out of their house. They make excuses for not going to social functions.”1

It seems unfair, doesn’t it? Just when you’re beginning to grow up and get some ideas about exactly who’s behind the face in your mirror, you’re staring at a minefield of bumps and blemishes. It can be downright depressing — but since everyone has acne, you’re supposed to suck it up and suffer through it… right? Wrong! Today we know more about fighting acne than ever before. And the best way to stop acne is to find out why it starts when it does — during adolescence. Get rid of your acne with Proactiv® Solution - GO NOW!

Why does acne strike teens? At the onset of puberty, the body begins to produce hormones called androgens. These “male” hormones are a natural part of development for both boys and girls, but boys tend to produce more of them — and therefore tend to have more severe breakouts. Why? Our faces and bodies are covered with tiny hairs, each one fitting snugly into a hair follicle, sometimes called a pore. Deep within each follicle, oil glands are hard at work producing sebum, which travels up the hair and out onto the surface of your skin. Sebum’s job is to form a protective layer between your skin and the world, keeping it soft and smooth.

But when androgens enter the picture, your oil glands go into overdrive. They produce extra oil, which can clump together with the dead skin cells on the top layer of your skin. When this sticky mixture finds its way into your pores, it acts just like a cork in a bottle — trapping oil and bacteria inside. Unfortunately, your oil glands just don’t know when to stop; they keep producing oil, and the follicle becomes swollen. Your body’s natural defense system, white blood cells, rush to the area to clean up the mess. The result? Red, painful bumps. Yucky black spots. Zits. Blackheads. Pimples. Acne. It has nothing to do with what you eat, or how often you wash your face.

How can I strike back against teen acne? The best way to zap zits is to prevent them from showing up in the first place! Following are a few simple practices than can help you minimize your breakouts.

A Tip on Avoiding Teen Acne - Keep it clean. Since teenagers produce more oil, it’s important to wash twice a day with warm water and a mild cleanser. Since your skin does need some sebum in order to stay healthy, don’t be tempted to overwash; your glands could pay you back by producing more oil.

Teen Acne Advice - Skip harsh scrubs. It's okay to exfoliate, but be sure to use a gentle formula with small, smooth grains. Avoid products with almond or apricot shell fragments; they can irritate or even tear your skin and further aggravate your acne.

Avoiding Teen Acne - Say no to alcohol. If you use a toner, avoid products with high concentrations of isopropyl alcohol, or common rubbing alcohol. Alcohol strips the top layer of your skin, causing your glands to produce more oil. The result? Dry, flaky skin — and possibly more blemishes.

Ways to Avoid Teen Acne - Don't squeeze or pick. Squeezing or picking your blemishes with fingernails, pins or anything else can force bacteria deeper into the skin. This can cause greater inflammation and infection, increasing the chances that your pimple will leave a permanent scar. Remember, a zit that’s bugging you today will go away if treated properly; if you pick at it, it may stick around forever.

Being Smart about Teen Acne - Hands off! The bacteria that causes acne, Propionibacterium acnes, hangs out on your skin all the time; it doesn't lead to acne until it gets trapped inside the hair follicle. Touching your face, including rubbing or even resting your chin in your hands, can drive bacteria into your pores — where it can begin its dirtywork.

Dealing with Teen Acne - Choose products wisely. If you wear make-up, be sure it’s oil-free and non-comedogenic — that means it won’t clog your pores and make your breakouts worse. The same goes for your sunscreen and even your hair products; sticky sprays, gels and pomades can aggravate acne, too.

Getting Ahead of Teen Acne - Be smart about sun. If you think tanning helps your acne, you’re right — and wrong. Small amounts of sun exposure may improve acne for a few days. But suntans (and burns) also make you shed your dead skin cells faster, so in the long run, you’ll end up with more clogged pores. And that means more acne. Another thing you should know: some kinds of acne medication make skin more sensitive to the sun. So if you’re headed outside in sunny weather, be sure to slather up with sunscreen. Look for sun protection products that are oil-free and have a “sun protection factor” (or SPF) of at least 15 for both UVA and UVB rays.

Avoiding Teen Acne - Accessorize wisely. Heat and friction (rubbing) can cause acne flare-ups. So steer clear of hats and headbands — and if your sports team requires you to wear a helmet or any other equipment that might rub against your skin, try lining it with a layer of clean, soft cotton. And remember to shower immediately after exercising — don’t sit around in a sweaty uniform, no matter how cool you look.

Teen Acne Treatment - Find a regimen and stick with it. Most cases of mild acne can be improved with "over-the-counter" products, or products that don't require a prescription from your doctor. There is a wide range of treatments available, and there’s a good chance one of them will work for you. If you start treatment before your acne gets severe, you’ll have a better chance of avoiding physical and emotional problems down the road. But if your acne gets worse or lasts more than a couple of weeks, see a dermatologist. Here's a quick listing of the most common products used to treat acne — click on the links that interest you for more information on that course of treatment.

• Benzoyl Peroxide: Kills the bacteria that causes acne.

• Proactiv® Solution: A dermatologist formulated Combination Therapy® acne management system. Click Here and receive 2 free bonuses when you try Proactiv® Solution Risk-Free for 60 Days!

• Salicylic Acid: Unclogs your pores and encourages skin renewal.

• Tretinoin (Retin-A®): Promotes healthy sloughing.

• Antibiotics: Kill bacteria and reduces inflammation.

• Oral Contraceptives: Help regulate hormone levels.

• Anti-Androgens: Inhibit the body's production of acne-causing hormones.

• Isotretinoin (Accutane®): Treatment for severe cystic or nodular acne.

Relax — it’s not your fault. The most important thing to remember about acne is that it’s not your fault. You didn’t make your face break out by eating too many french fries, wearing make-up or daydreaming about your crush. Now you know a few of the things that can aggravate acne in teenagers. But since acne is different for everyone, you should watch your own skin carefully for things that trigger breakouts — and avoid them. If your acne still hangs around, see a doctor.

The Best Way To Clear Up Acne

When you have a pimple on your face it is certain that this will attract remarks from friends and foes. The only snag is the comments can be derisive, rather than complimentary. I experienced the same thing in high school, when my biggest priority then was finding the best way to clear up acne. Let's face it; no one likes a face full of pimples, because they have a way of lowering your self esteem. But fortunately, there are several methods available for getting rid of this skin condition.

I can bet not many people know of any method that can guaranty a total clear up acne. And the reason for this has to do with our skin types. Again, I can wager my monthly pay that most folks don't know their skin types either. I got to know mine when I was 19 years old.

But a fact that is both glaring and disturbing is that males have oilier skins than females, which can only indicate one thing: males are more susceptible to acne. Regarding your skin type, consulting a skin physician will help clarify this, and this doctor can also suggest ways to clear up acne, and prevent its reoccurrence. Acne are caused by the blockage of skin pores by dirt’s and oils, so the best way to prevent this skin blemish is to free the skin from the causative agents.

If you find the subject of how to clear up acne confusing, you can turn to the Internet for assistance, of course using your computer or Mac. You can find one of the numerous products that really clear up acne very quick. One good product I recommend is Proactive Solution, but your physician can also prescribe an effective cream or pill.

Other factors that can aid the process of removing skin blemishes is by following a healthy diet regimen and drinking plenty of water. Also the right amount of sleep can go a long way in keeping your body rejuvenated. Generally, you can clear up acne by living straight and adhering to the appropriate treatments for your skin blemishes.

Acne and Diet

Acne, as you may notice, affects additional than ninety percent of the world’s population at some occasion in their life. It is in detail the most common skin disease treated by dermatologist and most of its victims are teenagers and adults. According to some technical research, acne is caused by different factors like hormones, bacteria, and some genetic factors. Some even oral that acne is caused by a poor diet, to which many did not agree.

Well, the acne and diet issue has been studied for several years. Although some dermatologist claimed that diet has naught to do with the formation of acne, many still hold that acne and diet has a certain dovetail. Acne and diet are somehow correlated as diet plays a role in the maturation of acne. Here’s a common interpretation that cede show how acne and diet are connected.

Certain studies own found out that eating pure carbohydrates and sugar leads to a surge of insulin as well as an insulin - like swelling factor proclaimed as IGF - 1 in the article. If this forms, it then can escort to an excess of mainly hormones, androgens, which are deemed as the most potent produce of the acne formation. The acne and diet connection maintains that if an excess of manlike hormones is produced, the pores of the skin leave emit sebum or oil, which is a greasy substance that generally pulls the weight of acne - causing bacteria. In addendum, this process triggers the IGF - 1 to create skin cells proclaimed as keratinocytes to duplicate and multiply, which in turn is a process material with the acne formation.

further, the dovetail between acne and diet is shown with the impact of certain studies conducted on the acne cases in islanders of Papua New Guinea and hunter - gatherers of Paraguay. According to this acne and diet connection study, the face of acne is triggered by some environmental factors to which diet is one. Many posses found out through such acne and diet study that limiting grains is an integral pace toward optimizing your health, which led the researchers to think that no - grain diet is somehow salutary for acne.

Today, the acne and diet fit is one of the hottest issues in the medical field. Many own claimed that there is only little research regarding the connection between acne and diet for there is no money in it. Some even claimed that doctors and dermatologists only chat that diet has naught to do with acne since they can’t sell you a healthy diet. Now, come to think of it, underneath it all, acne just like some diseases is caused by diet, but you can’t cure it by just focusing on the diet since some other aggravators are behind it.

Understanding Acne and its Devastating Results

There are many days that get started off with a frightful scream or heartbreaking dismay from both men and women. The source of this shock and disappointment is an inflamed greasy and oily clogged up skin pore.

Acne is an unwelcome blemish on anyone's face; it can be quite painful too. If left untreated, acne can leave an unpleasant scar on the face, neck or back. Unlike the common pimple, acne can be inflamed and possibly turn out to be infected.

Hormones that go into overdrive during the teen years of a person cause acne, they produce an excess of oil deposits in the glands resulting to this skin blemish. While they are not particularly life threatening or are they extremely painful and disturbing they can leave permanent scars in the affected area.

Acne usually happens around the teenage years, from 13 to 19, and usually disappears there after. Different people have different levels or seriousness of acne infection. These will all depend on the amount of oils and dirt the face has. While some have minor infections that can be treated by simply washing the affected area, there are those that necessitate the consultation of a dermatologist or a skin expert.

Acne may not seem to be a serious matter for some, but it is an infection that can greatly affect many. There are people with acne who locks themselves up in their rooms waiting for the acne to disappear. It is a serious blemish that they cannot show to the world. Every year, ointments and acne medication has estimated sales of over a hundred million dollars. This just shows how many people are dead serious in eliminating acne.

What Causes Adult Acne?

Regardless of age, acne is a condition of the sebaceous glands. These glands are attached to hair follicles and produce an oily substance called sebum. An acne lesion forms when a hair follicle becomes plugged with sebum and dead cells. The pathogenic (disease-causing) events in the sebaceous glands are believed to be due in large degree to changes in levels of androgenic (male) hormones in the body—a circumstance usually associated with the growth and development that occurs between the ages of 12 and 21. Therefore, it is important to look for an underlying cause of acne that occurs for the first time in adulthood.

Acne that appears after 25 to 30 years of age occurs for one of these reasons:

1. Recurrence of acne that cleared up after adolescence

2. Flare-up of acne after a period of relative quiet—for example, during pregnancy

3. Occurs for the first time in a person who had never previously had acne.

Acne that appears for the first time in adulthood should be examined by a dermatologist who can investigate the underlying cause. Some causes of adult acne are:

* Medication. Some medications that can induce acne include anabolic steroids (sometimes used illegally by athletes to “bulk up”), some anti-epileptic medications, the anti-tuberculosis drugs isoniazid and rifampin, lithium and iodine-containing medications.

* Chronic physical pressure on the skin. Chafing from the straps of a backpack or tucking a violin between the jaw and chin can cause chronic physical pressure on the skin and may induce a condition known as acne mechanica.

* Chlorinated industrial chemicals. These may induce the occupational skin disorder known as chloracne.

* Metabolic conditions. Changes in the hormonal balance, such as those brought about by pregnancy, menstruation or hormonal abnormalities can induce acne.

It is also important to know that some lesions which appear to be acne are not acne at all. One skin condition that resembles acne is folliculitis, which occurs when the hair follicles become infected and inflamed. Folliculitis requires different treatment than acne.

Acne that occurs in adulthood may be difficult to treat if there are multiple recurrences. Some patients with severe recurrent acne have undergone repeated courses of treatment with the potent systemic drug isotretinoin.

Since adult acne may be difficult to treat, acne that appears for the first time in adulthood should be examined and treated by a dermatologist.

What Is Acne?

Acne is commonly known as pimples, it is a skin condition that commonly afflicts people during their teenage years. Acne pre-dominantly affects the face but can also show up on the back, neck, shoulders and chest. While most common in teenagers it can appear on adults as well. Neither race or gender is an indicator of acne as it affects male and female and all races equally.

The medical term for it is Acne Vulgaris. It can be diagnosed by the lesions that form on the skin. These lesions can take several different forms: blackheads, whiteheads and cysts. Cysts are formed when the pore becomes completely blocked. Acne is most common during puberty because at this time your body is creating an excess of sebum. Sebum is an oily substance designed to keep the hair and skin soft and lubricated. During puberty the production of sebum is greatly increased which can cause the skin to feel oily and clog pores.

During puberty there is also an increase in the production of follicle cells. Dead follicle cells mixed with sebum can build up and cause white heads. This mix of oil and dead cells is a perfect breeding ground for bacterial which will cause the swelling and redness associated with pimples.

Acne affects about 85% of all people sometime from the age of 12-24. Around 25% of these people will have acne on their back and/or neck as well as the face. The acne will be severe enough to cause about 40% of these people to seek medical treatment.

Acne is most common on the face, especially on the forehead, nose and chin. The back is the next most common area of affliction followed by the neck, chest and shoulders.

Most people will have outgrown their acne problems by the time they reach their twenty's, but some people will continue to suffer from acne even as adults. In some cases people will not have any acne issues until they are adults, this happens more frequently in men than women.

Acne can have severe emotional and psychological repercussions. Since it affects their appearance it also affects their self image and self esteem. Teenagers are especially vulnerable to this attack on their self-confidence and can even trigger withdraw and depression, as well as feelings of anger and frustration.

Fortunately in this day and age there are many treatments that can help with acne. The foremost thing that can be done to help avoid or alleviate acne is to keep the skin as clean and oil free as possible. Washing the most common problem areas several times a day with soap and water, especially after any activity that triggers perspiration, is usually adequate. There are also many medications available by prescription and over the counter to help with acne control.

If the acne is severe enough you can consult a dermatologist, they can prescribe medications for the skin as well as antibiotics to help fight the bacteria. They can also offer advise on life style and diet changes that might help with the condition.

Pilates Can Help the Disabled

Pilates is a form of about five hundred exercises that Joseph Pilates started and was inspired by calisthenics, yoga and ballet as well. These exercises worked to improve the flexibility, strength, and the balance the body has.

Pilates is not only a great physical experience that is designed to strengthen the body and the muscles of the core, it is also a spiritual experience in breathing as well. Good breathing will promote a better blood flow in the body.

Since the 1920’s when Joseph Pilates started the exercises to help injured athletes, dancers and later war veterans, Pilates has been adapted to help people of the average community.

Pilates is a non-aerobic form of exercises that will bring in strength to your concentration and focus. The movements are meant to be a lower impact form and focus you on the perfection of each movement instead of how many reps you do.


Pilates is a very low impact form of exercise and it is important that you have a pre-existing medical condition that you talk to your doctor first.

Pilates and the exercises that you learn will give you better flexibility and increase your muscle strength. You will also find that you are getting better abdominal strength, lower back strength as well as help for your hips and butt. They are considered to be your core muscles.

Another benefit of Pilates is that it balances the body and the muscle strength on both sides of the body and gives you more control of the back, arms and legs.

Another important advantage is that you will improve your stabilization of the spine, which gives greater awareness of posture and improved physical coordination and balance.

Pilates can help you to relax and put strength in the back, shoulders and neck too. Many of the doctors have come to find out that Pilates can help rehabilitate people with joint and spine injuries. The exercises need to be done correctly and this will help to prevent musculoskeletal problems later on.

Muscle Meal Plan

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With this article, I just wanted to share with you one of my special muscle meal plans that I love. Surprisingly, it actually comes in the form of a salad, but it is killer!

I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man... Well, you haven't tried my ultimate "salad on roids" yet!

Keep in mind that this salad is not low in calories. It's not low in fat. It's not low in carbs.

And guess what...that's the whole point! It's not low in anything, but it sure as hell is HIGH in everything under the sun that's good for your body... just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it's highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.

Keep in mind that last point... when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn't need to crave any more food, because it has all of the nutrients it needs.

I've experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can't say that I've had a craving in at least 5 years! No joke.

Alright, here's the special muscle meal plan recipe:

The Ultimate Muscle Salad

approx 1-2 cups spinach leaves
approx 1-2 cups mixed leaf lettuce
shredded carrots
1/2 of a ripe avocado, diced
2 hard boiled eggs, diced (preferrably organic, cage free)
3 Tbsp chopped pecans
1/4 cup dried cranberries
top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo's Choice Oil Blend (3/4 of total liquid should come from the vinegar)

Mix it all together and you've got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.

Alright, now let's look at the approx macronutrient breakdown:

Prot: 23 g., Carbs: 48 g., Fiber: 12 g., Fat: 45 g., Calories: 650

Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.

Also, I don't care about the high fat content of this meal... because every last gram of the fat in this meal is VERY healthy... from the pecans, the olive oil, the Udo's oil, the fresh avocado... and yes, even the fat from the eggs is good for you!

How about the carbs? Well, out of a total of 48 grams, you've got 12 grams of fiber. That's a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.

Alright, so you're probably also wondering why there isn't a larger amount of protein. After all, protein is all the rage with bodybuilders, right. Well, actually 23 grams isn't too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building or maintenance, and all of the other various functions that amino acids are needed for in the body.

Overall, with this meal plan, you've got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients.