Arm Blasting Q @ A

I wanted to answer a very important question about the 1 inch in 1 week arm routine
I wrote about (the link to part I is at the end of the article. This question is not only
very important to the arm routine but it's very important to all
of your training, if you want to be successful with your muscle
building efforts.

QUESTION: "I was wondering if your 'add one inch in a week' routine
actually works. I have tried those articles before and have found
hardly any results. I'd be happy if I gained a 1/4 of an inch. I just
want to know if I'll see results if I participate on this program.
Thanks."

Thanks for the question. There are some very important things in
this question that need to be addressed. First off, I can't make
any guarantee as to the results you will see. There are way too
many variables that I can't control - how hard you work, the
weights you use, your genetics, how many calories you take in,
protein intake, and on and on.

And that's true of anything you do in life whether it's lifting
weights, playing a sport, getting good grades in school, etc.
There are no guarantees.

Second, I appreciate your frustration. Most routines in the
mainstream bodybuilding magazines do not produce results for
99% of the trainees out there.

This happens for two reasons. One, the routines are just a bunch
of exercises, reps and set numbers thrown together without a plan.
Very few of these routines work for you and me, and most cause us
to overtrain.

The other very important point is that you have to understand
that specialization routines like the arm training routine are
not done in a vacuum. What do I mean by this? I mean that you
can't just do this routine and expect great results. Many other
factors come into play; some you can control, others you can't.

Let's look at two hypothetical bodybuilders. For this example,
we'll say they have the exact same genetic potential for building
muscle mass.

Trainee number one loves training arms. He's not a big fan of
heavy back or leg work though. So he goes all out on the arm
training routine but he gives a half-hearted effort on the back
work and skips leg training altogether. He also enjoys staying
up late watching TV so he only gets 5 hours of sleep each night.
He barely manages three meals a day, and they aren't the most
nutritious meals, either.

Trainee number two follows the routine exactly and goes all out,
even on squats. He doesn't like squats, they are brutally hard
but he loves the results he gets from them so he gives them
everything he's got. He makes sure to get 9 hours of sleep a
night. He adds weight to all his exercises every chance he
gets. He eats six times per day, with nutritious high-protein
meals.

Which trainee do you think will see better results from this
routine? Obviously, trainee number two will get more out of
the routine.

When applying any routine you put together, you must realize
that there are many other important factors above and beyond
the exercises, sets and reps you choose. And the more factors
you apply properly, the better your results are going to be.
Sure, you can't control genetics but you can control most of
the other factors.

Important muscle building factors include:

Your Weight Training Program (exercises, sets, reps, intensity)

Nutrition (# of meals, quality of meals, calories, protein, etc.)

Sleep (get enough of it!)

The more you do right in your overall muscle building plan, the
better your results are going to be. And you will get results.
How good your results will be, no one will ever know until you
put the plan into action and give it everything you've got.

My results for the arm blasting program were 3/4 of an inch
on each arm. I measured on a Sunday night, did the routine
Monday, Wednesday and Friday and then measured again on Sunday
night.

Have you already put the routine into action? What were your
results like? I'd love to hear your results once you've tried
this routine. Send me an email at muscle buliding q&a

Muscle Building Arm Article Part I

A great six pack is the most sought after thing in the bodybuilding world, at least if the sheer amount of questions asked about 'how to get a six pack' are to be counted. Unfortunately most of these questions are also suffixed with the words 'fast' or 'quick', when the reality is that there is no quick fix solution for developing a visible six pack. It takes dedication and work, and if you're not careful you will lose motivation. For those who are willing to work and put the effort required into developing their abs, read on.

Do not believe claims of 'miracle' diets or 'secrets' behind getting a six pack in a week, or some such outrageous claims! Remember, if it sounds to good to be true, it probably is.

The truth is that most people have already have abdominal muscles, or at least they should have if everything is functioning probably. However, in most cases the layer of fat around you stomach will cover them and conceal whatever six pack you have. The key is to lose the weight!

A two track attack will work best, combining aerobic exercise with weight training. Muscles will help as they help raise your metabolic rate. The more muscles you have, the better your ability at burning that fat.

Combine this with aerobic exercise, running, an exercise bike, or even dancing. An idea is to chose 3 days on which to do weight training and 3 days on which to do aerobic, and alternate between the two, giving yourself one 'rest day' each week'.

To enhance the look of your six pack, throw some stomach crunches, and other ab exercises into the mix.

Stick to the plan, stay motivated and eat healthy, and you WILL get the six pack you want!

The ideal foot orthotic: "Is there such a thing?" Perhaps not. Can one orthoses meet the needs of all people? Of course not. Is there an orthoses so ideal that can prevent foot problems? Possibly so, but this needs clarification.The purpose of a foot orthoses is to limit the total range of motion available to the foot as it coils to the ground (called "pronation"). Most prescription orthoses do this. In fact many non prescription supports do it too. However, the closer the orthoses is to the individuals own functional prescription, the more comfortable it will be to get used to, to wear, and above all else produce results.

Foot orthoses unfortunately do not work like eye glasses. You do not get an instant resolution. Some people do respond amazingly quickly, although this is the minority. Some people are more complex for whatever reason and they may take anywheres up to six months to begin to respond favorably. The majority of people feel a 40-60% minimum average improvement in their symptoms within 8 weeks, (this is not the same as being cured). As time continues it is possible to feel like progress has stopped or that the pain is coming back. As you wear the orthoses you begin to absorb the prescription so you may start to feel the residual inflammation and tension temporarily. If your orthoses are comfortable and you are able to wear them most of the time they are working. The healing of biomechanical inflammation takes time.

It can take 1-2 years for an orthoses to generate its maximum effective range of healing. As your foot flexibility increases, the optimal position of alignment will change (due to reduction in tension and inflammation). Then regardless of your symptoms you need to get another prescription in order to keep your feet and body working to their best efficiency. If your orthoses work correctly you can expect 2-3 changes in your lifetime. Most of these changes should occur in the first to the second year. The next change should be very gradual over the next 4-6 years. After that changes may or may not occur. If they do it will take a long time.

So to clarify the last question, "Is there an orthoses so ideal as to prevent foot problems?" Depends on what problems we are looking to prevent. If we are looking to prevent injuries from inadequate training, excessive distances, increasing mileage too quickly, anatomical or functional abnormalities, accidental sprains or strains , uneven surfaces, and aging, probably not. But if there are biomechanical reasons for something to eventually happen e.g structural (like a bunion or heel spur), then it is possible to at least slow down the process and possibly prevent this from occurring enough to not let it be a problem in your lifetime.

Experts say some memory lapses are actually normal. So before you go diagnosing yourself with Alzheimer's disease, take heart. It is said that memory loss is the second thing that occurs as you age. So what's the first? Umm, I forgot! Actually, by the time you reach the end of this story, you may remember only a fraction of it. Don't worry, you're not alone.

Mild memory loss is perfectly normal, especially as we age. It has happened to all of us at one time or another; You draw a complete blank when introducing a new acquaintance. You leave the house with food bubbling on the stove. You forget to pick up your child from after-school practice. You forget a doctor's appointment, a birthday, an anniversary. Oh - and let's not forget the all-too-often search for car keys.

If you sometimes forget simple things, you're not necessarily developing Alzheimer's disease. There are many people like yourself walking around who occasionally misplace their keys, who can't recall the name of one new person they met at their last office party, and have that "deer-in-the-headlights" look when searching for their car in the parking lot. There's a reason Disney has character-themed floors coupled with the happy-go-lucky music in their parking garages.

Memory, the ability to normally recall the facts and events of our lives, takes place in three stages:

Stage 1 – Encoding: When a person takes information in.

Stage 2 – Consolidation: When the brain takes the encoded information and processes it, storing it in certain areas of the brain.

Stage 3 – Retrieval:. When someone recalls stored information in the brain.

For a layman, differentiating between normal memory loss and Alzheimer's disease can be puzzling because the kind of memory that is affected in everyday situations is also the kind affected in the early stages of Alzheimer's disease.

Time is memory's worst enemy. Memory loss and brain aging are a natural part of getting older. In their 50s, people will often start to report that they think their memories are going. Because they have to use more reminders or more kinds of strategies for remembering things, older adults seem to be consciously aware of their memory loss.

But even before we hit our 50s, memory loss can start to occur. Shortly after receiving information, our memory begins to deteriorate. Some information fades right away, while other things fade less quickly. There are many different forgetting curves with different rates of forgetting that depend on the nature of the material, on how important the information is to you, and how high your stress levels are.

Studies show that after some time, people probably don't remember events as they actually happened. You may think you have a vivid memory of an experience, but memory distortion does occur. The longer the period of time that passes between an event and trying to recall it, the greater the chance people are going to have some memory distortions and forgetfulness. Occasionally, time distortion causes us to forget the event completely.

Short of Alzheimer's disease, other causes of memory loss can include: stress and anxiety, ADHD, depression, thyroid gland diseases, diabetes, lung, liver, or kidney failure, alcoholism, Vitamin B-12 deficiency, infections, and both prescription and over-the-counter drugs. Depression and stress are the most common reasons for temporary memory problems. The causes of memory loss from many of these conditions are normally reversible.

No matter how "normal" memory lapses may be, that doesn't make them any less frustrating. Experts agree that the best way to keep your brain fit is to keep using it. Four things that slow down brain aging include: mental activity, physical fitness, stress reduction, and a healthy diet. Those with high blood pressure, high cholesterol, diabetes, and other conditions increase their risk for small strokes in the brain. Also antioxidants help protect brain cells and exercise helps with overall health.

The most important things to help extend and maintain your cognitive abilities for a longer period of time include staying intellectually and socially engaged. Also by challenging yourself by learning new things, reading, and taking up hobbies keep the brain active and strong for the long haul.

Some other things you can do to improve memory include: Focusing your attention on the task at hand. Multitasking and not paying attention are two of the biggest causes of forgetfulness. Reduce stress, get plenty of sleep, organize yourself by writing things down or using date books.

When should you see a doctor? Research shows that up to half of people over age 50 have mild forgetfulness linked to age-associated memory impairment. But there are signs when more serious memory conditions, such as Alzheimer's disease, are happening. While there is no definitive way to pinpoint Alzheimer's, there are some diagnostic ways doctors distinguish normal memory loss from that which should raise concern. Normal forgetfulness can include: forgetting where you parked your car, forgetting a person's name, but can recall it later, or forgetting events from your past. More serious symptoms and possible problems of forgetfulness include: recalling recent events, how to drive a car, forgetting to have ever known a particular person, confusion, and loss of function.

Many doctors feel that if you are worried about your memory, the problem probably isn't that serious. However you should consult a doctor when your relatives or friends express concerns about your memory loss.

Are you interested in learning more about Tai Chi? Tai Chi is a well-known form of Chinese martial art. Tai Chi promotes physical health, and emotional help. It is also important to note that Tai Chi is used by many as self-defense. For that reason, there are a large number of individuals who are interested in learning Tai Chi. Unfortunately, many of these individuals are either unable to take a public Tai Chi training course or do not want to. If you are one of those individuals, did you know that you could still learn Tai Chi, but from the comfort of your own home?

When it comes to learning Tai Chi, as previously mentioned, there are a large number of individuals who do not have time to take an instructional class. There are also a few individuals who are afraid or nervous about taking a public Tai Chi class, with a group of strangers. Whether you are a pressed for time or if you want to avoid potentially weird moments at a training class, it is advised that you purchase yourself a Tai Chi video. Owning a Tai Chi video will not only allow you to learn Tai Chi, but it will also allow you to do so in the comfort of your own home. Being able to learn Tai Chi from your own home is just one of the many benefits to doing so.

Another benefit to learning Tai Chi with the use of a Tai Chi video is that you can also learn Tai Chi at your own pace. Although Tai Chi is relatively easy to learn, it can be easier for some than it is for others. When learning Tai Chi from a Tai Chi video, you have the ability to rewind and learn a specific move all over again, should you wish to do so. You also have the luxury of watching a certain Tai Chi video over and over again, until you are sure that you are mastering the many moves of Tai Chi. Should you feel satisfied with the results, you may also be happy to know that Tai Chi videos come in all different formats.

Depending on where you purchase your next Tai Chi video from, you should have access to a number of different tapes. A large number of retail stores sell Tai Chi videos for beginners, intermediate level participants, and advanced Tai Chi participants. Whether you are just starting to get in to Tai Chi or if you have been a fan of the well-known Chinese martial art before, you should be able to find a Tai Chi video that can accommodate to you and your level of experience.

As you can see, there are a number of different benefits to learning Tai Chi at home, with the use of a Tai Chi video. Tai Chi videos are available for sale by numerous retailers, both on and offline.

Your body is an amazing creation. It can be chiseled into an ultimate machine. To do this you MUST have proper exercise for your body. I go to the gym three days a week and I would estimate I watch at least 50 percent of the people not doing a proper exercise routine. Probably twenty percent are completely wasting their time.

The problem is that many people do not go to the gym with a goal. Is your goal to gain or is your goal to lose weight? If your goal is weight loss then you need to be ready to give yourself a total body workout. I recommend that you rotate between weights and aerobic exercise. The reason I tell you to rotate is to correctly metabolize and leave your body with enough energy.

Here is the recommended routine.

Warm up- five minutes on the stationary bike

1st weights- Upperbody work out with weights (focus on arms,chest, and shoulders)

1st cardio - 15 minutes of cardio on elliptical (resistance at least 7-8)

2nd weights- Light legs and abs (make sure you do many different leg exercises and lower abs)

2nd cardio - 20 minutes of either treadmill or more intense elliptical (resistance at least 8-9)

If you have any energy left do some more abs and any exercise you might have left out.

This full body workout will leave your body tingling in every area.

Always make sure that you follow your workout with a good protein shake.

Make sure that you follow your diet and take a safe diet pill if needed!

As always, weight loss beings with you!!

As someone with severe crohn's disease symptoms, you're probably looking for new ways to help keep symptoms under control, and for something that might offer much wanted relief. Exploring Crohns herbal treatments is a good option as medications can be nasty for some people, and many find that moderating their diet is not helping.

There are some things you can do beyond changing your diet or modifying your medication though, and they may offer you some measure of relief. Trying Crohns herbal treatments is one way to see if you can achieve an improvement or if it is just another dead end in the quest to feel human again.

The problem with this kind of treatment is that some doctors will frown upon it, and they might warn you not to try it. Though this is unfair at times, there are legitimate concerns behind this. Though there are some doctors who will try to talk you out of it because they think these herbs won't work, others know that there can be serious complications when you mix herbs and medications. They may not think it is the best idea for you to stop your meds just to try a Crohns herbal treatment.

Before you try anything in the way of herbs, you should make sure you research to find out what you might want to try, and what others have had to say about this type of treatment. Though many herbs are harmless, you should realize that when mixed either with each other or with over the counter meds, they might not be so innocent.

Though many are called natural, you might think that means they are safe but this is not always the case. There are some herbs, which help with crohn's symptoms that are commonly used for other purposes, such as herbal teas and peppermint. You may have already used these for other stomach upsets, and you know if they will work or not for you.

Other suggested herbs that sufferers have found relief with using are aloe vera in juice form, and slippery elm bark. You should know what they are, where they come from, and how much you might need to take before you present this information to your doctor.

If researching and sourcing individual herbs is not for you, there are pre-mixed herbal remedies available online and at your nearest health store. These tend to be a mixture of herbs designed just for those who want to try a Crohns herbal regimen, and this might take some of the guesswork out of what you should take and what to try first. You will notice that each of these recommends you remain under your physician's care, as herbs are a supplement to treatment, not a replacement for any treatment you are currently doing.

No matter what you think about a Crohns herbal treatment, you should never take anything without first talking to your doctor, and this is even more important to remember when you are already taking prescription medications.

There are some herbs in a crohns herbal treatment plan that can react with medications in a very bad way, and that can only spell trouble for you. You might find your doctor to be resistant to adding herbs to your plan, but they would rather be involved than have you just take something with no idea what you are doing. Herbs are not regulated, but they certainly are more powerful than you might realize.

There is a wide selection of exercise activities and exercise equipment that you can choose from, and the distractions at home can make it very difficult to do the exercise regularly. Used, reconditioned equipment provides an affordable and increasingly popular way to develop and outfit new or existing facilities at your home or office. If you buy from an established dealer, your exercise equipment will be examined by a qualified technician who will physically inspect all moving parts, and any bike part that shows more than 25% of wear will be replaced.

Today bikes are stationary and equipment with computers to help with the workout. Riding a stationary bike there is no worry about dogs, traffic or weather, since you are inside and not going anywhere. It means that using this type of home exercise equipment is going to require a person to spend many, many hours using the bicycle.

It is truly amazing just how much these amazing fitness machines have changed over the last few years. Bicycles are more compact and do not take up that much space unlike treadmills and fitness rowers, which take a huge amount of space. Having the exercise equipment is your home is fantastic; you don't have to drive to a gym, so your home fitness equipment is more convenient. In the craze over new fangled fitness equipment, the exercise bike often gets overlooked.

When you are exercising on a bike the joints have more pressure on them because when you sit on a bike your feet are below the rider. The recumbent bike it designed differently the seat is setup very similar to a chair and the pedals are positioned in front of the chair, this make the pedaling a much natural feel.

Different people like to exercise in different ways some like to pedal slowly and have a high resistance and other like to pedal very fast and have not resistance, with many bikes this is a included feature. Aside from the exercise programs the health professional will also determine the correct posture and resistance that are needed. Most of the exercise bikes, which are available in the market, have a control panel as well as a range of resistance levels. It's easy to adjust the height of the seat as well as the resistance levels. There is variety with resistance bikes as well.

The bike exercise programs offer fantastic cardio workouts which are not high impact. When choosing a exercise bike it is very important to read all the reviews so you make an intelligent decision, plus you want to pick the bike that is right for you. Riding bikes is a fantastic way to lose calories and is a great vascular work out which will help tone your body.

Most people have a problem starting their exercise routine it can be daunting but after a week or so you will find your fitness level improving and overall health. Don't give up and don't listen to outside influences, if you keep exercising and keep a schedule you will be creating a great habit and if you miss a day you will feel guilty. Once you feel guilty about missing a day you know you are on your way to a fit body.

There are quite a few benefits associated with natural bodybuilding supplements. The reason why is they are natural extracts from food that come in doses that are easy for the body to absorb. Of course, natural bodybuilding supplements like creatine supplements should be added to an already healthy diet and workout plan.

Natural bodybuilding supplements are also beneficial because they include vitamins, proteins, and minerals that the body needs. You must consider why you are taking these natural supplements to determine how many you should take. Just to stay healthy and maintain a regular body build a regular dosage is recommended. However, if you want to get ripped and have amazing muscles then you should consider upping the dosage, especially of things like creatine supplements or protein supplements.

Another benefit of natural bodybuilding supplements is that they help individuals get on the track to a healthy body and mind. This is really important and if just taking natural supplements can get you motivated to do other healthy things then this is definitely a benefit. Make sure you pair your natural supplements with a healthy diet, plenty of exercise, and relaxation programs. Don't allow yourself to get too stressed out and always focus on staying healthy. If you are trying to develop big muscles then you will need to create a gym schedule so you know when to workout and what muscles to exercise when. Remember that just taking the supplement won't make you healthy and it won't give you a muscular body.

When you take the natural supplements and you begin eating healthy and exercising you will also be benefiting your brain and blood circulation. You will feel more relaxed, more organizes, more energy, and for once you will notice hat you are sleeping well at night. Also, when you take the natural bodybuilding supplements and combine it with exercise and a healthy diet you will notice you begin to lose weight and build muscle. Those are certainly benefits to talk about!

Keep in mind the market is chock full of natural body building supplements. But, don't go to the store and buy the most expensive looking supplement or the one that makes the biggest claims. Instead, do your research to find out what these supplements really do and if other users found them beneficial or not. You don't want to buy a natural supplement that you don't know anything about so do your research first!

A cancer that starts in lymphatic tissue is Hodgkin's lymphoma. The lymph nodes and related organs that are part of the body's immune and blood-forming systems are contained to lymphatic tissue. The lymph nodes are small and can be found underneath the skin in the neck, underarm, and groin. They can be founded in other places in the body such as inside the chest, abdomen, and pelvis.

Lymph nodes make and store infection-fighting white blood cells, called lymphocytes that are connected throughout the body by lymph vessels. A colorless, watery fluid (lymphatic fluid) that contains lymphocytes is carried by lymph vessels. Into the blood vessels in the left upper chest is emptied the lymphatic fluid.

The spleen, the bone marrow and the thymus are other components of the lymphatic system. An organ in the left side of the upper abdomen that is composed primarily of mature and immature lymphocytes is the spleen which removes old cells and other debris from the blood. The spongy tissue inside the bones that creates new red and white blood cells including lymphocytes is the bone marrow. A small organ in the chest that is important in developing a special lymphocyte called a T cell is the thymus.

Hodgkin's disease can start almost anywhere because lymphatic tissue is present in many parts of the body but often starts in lymph nodes in the upper part of the body like chest, neck, or under the arms. A pressure on important structures can be caused by Hodgkin's disease that enlarges the lymphatic tissue. It can spread through the lymphatic vessels to other lymph nodes. Hodgkin's disease spreads to nearby lymph node sites in the body. Rarely it gets into the blood vessels and can spread to almost any other site in the body, including the liver and lungs.

Many reasons may cause enlargement of lymph nodes. Enlarged lymph nodes are more commonly a result of the body fighting an infection.

A malignant lymphoma (cancer of lymphatic tissue) is Hodgkin's disease. There are two kinds of lymphomas: Hodgkin's disease and non-Hodgkin's lymphomas. The cancer cells in Hodgkin's disease are called Reed-Sternberg cells. These cells look different from cells of non-Hodgkin's lymphomas and other cancers. It is believed that Reed-Sternberg cells are a type of malignant B lymphocyte. The cells that make antibodies that help fight infections is normal B lymphocytes.

The two main types are classical Hodgkin's disease (which has several subtypes) and nodular predominant Hodgkin's disease. The subtypes of classical Hodgkin's disease are: lymphocyte predominance, nodular sclerosis, mixed cellularity, lymphocyte depletion. In the case of nodular predominant Hodgkin's disease lymphocyte are predominant.

Because they grow, they may compress, invade, destroy normal tissue and spread to other tissues these types are malignant. Unfortunately a benign (non cancerous) form is not present in Hodgkin's disease.

The Warrior diet allows people to eat in the evening as much as they wish, without any calorie restrictions, while during daytime it allows for only small amounts of food. The diet, which controversial due to the fact that it does not use any form of calorie counting, was designed by a former Special Forces soldier, who reportedly relied upon military methods of dieting.

After a few weeks, this diet reduces hunger during the day. However, if there it is the urge to eat something during the day, this diet allows for only healthy food like fruits, fresh vegetables and low amounts of proteins. Carbohydrates are not allowed.

Long periods without proteins are thought to increase their efficiency when they are consumed. Those who follow this diet aim for burning fats, cleaning the body of toxins, and making hormones reach the maximum level of efficiency.

The Warrior diet has two phases. During the first phase, only low amounts of food are allowed, while in the second phase larger portions are permitted.

Those who follow this diet need a period of accommodation of up to three weeks to get used to it. During the overeating phase the body`s tissues and muscles are rebuilt, metabolism is increased, and glycogen reserves are refilled.

Between morning and lunch, a glass or two of water, coffee, tea, fresh fruits, or fresh juice are allowed. From lunch to dinner, dieters are allowed to drink tea, coffee, fresh juice from fruits or vegetables, or eat fruits.

If you're like me, you understand the pain of ingrown hairs: They look bad, itch and scratch, hurt, and are generally very annoying. I've read many articles and advice about how to treat and get rid of them, but many contradict each other or offer only a portion of what you need. That's why I've complied a few years of (painful) research and knowledge at your disposal! But before we get to how you can get rid of your ingrown hairs, let's first learn a bit about them.

So what is an ingrown hair? Simply put, Ingrown hair is a condition where hair grows back into the skin. It is mainly caused by curly, thick hair, and can become worse due to improper shaving, dry skin, and lack of treatment when they occur.

So how do you get rid of ingrown hairs? The best strategy is to combine several ways of prevention and treatment, so that you get rid of the pesky ingrown hairs you suffer from now and make sure they don't return. Just a quick note: While most of the tips refer to beard shaving, they can be applied to all the areas of the body! Let's get down to business then, shall we?

So… How do I prevent?

Prepare properly! Always prepare your face before shaving. Either apply a towel soaked with hot water to the area for a few minutes, or use products specifically designed to soften hair prior to shaving. More info about products at the end of the article.

o Right before shaving, lather your hair with gentle soap containing moisturizer. Rinse and repeat as many times as needed.

o Apply Pre-shave oil before the gel/foam to further prevent bumps and bruises.

o Use shaving gels or creams that protect against bumps and bruises.

o Softly lift your hairs after applying the gel/foam. Repeat before each stroke of the blade.

Shave properly! Disinfect the blade with alcohol or aftershave, and remove any access alcohol on the blade. Remember, we don't want alcohol on the skin.

o Shave with the grain. Pick a direction and stick with it for all the area you are shaving.

o Change razors when they become dull. o Use a two or one blade razor. Less is more!

o Wash the razor every stroke and make sure it's clean.

o Forget electric razors - the cause the hairs to grow in different directions. We want straight hairs.

Treat your skin after you shave Use products specifically designed for post-shaving ingrown hair treatment.

o Do not use alcohol!

o Use a gentle anti-bacterial soap if you have an infection.

o Moisturize the skin.

o Antiseptics, such as peroxide and benzoyl peroxide (commonly used to treat acne), can help reduce the symptoms in severe cases, by further preventing infection.

And in general… Keep skin moist and clean as much as you can.

o Exfoliate the designated areas to remove dead skin covering the hairs. Do this carefully! Areas with ingrown hairs should not be exfoliated. Remember we're trying to prevent at this point.

And how do I get rid?

Unfortunately, here it becomes a bit more complicated. It all depends: to what lengths are you willing to go to get rid of them?

o Carefully pull out the ingrown hairs with special sterile tweezers specifically designed for this purpose. Press a hot towel against the area for a few minutes to bring the hair to the surface of the skin.

o Refraining from shaving for a while is a guaranteed and safe way to stop the hairs from growing inside the skin. If you don't want to look like a caveman, you can shave off a bit of your beard every few days. But beware! You need to become skilled in the art of "partial shaving" to not look like a mess.

o There are many products that claim to remove ingrown hairs, some promise more than they keep, especially if you have a stubborn case. See more info below about products.

A few other things to remember…

• If the area gets infected - see a skin doctor. They might just subscribe you medicine that doesn't help (believe me, I've been there), but you never know! But seriously, seek professional assistance when needed.

• Use gentle, non-comedogenic products on the ingrown hair area. That means no alcohol, no aggressive scrubs etc. Even regular soaps can cause more inflammation.

• If you have very persistent ingrown hairs like I did, try mixing and matching with different products and techniques. You should eventually find what works for you.

• Remember! To beat the ingrown you have to be consistent: If you see results from a specific treatment don't stop until there is nothing left to treat! And even then, continue preventive treatment. For more information about pre-shave, shave and post-shave products, see my review blog here