These Tips And Ideas Can Help You Lose Weight

Generally, most of the people are nearly thinking that losing up some weight seem like a daunting task. It does not mean that I encourage if it is an easy thing to do. What I mean here is, there actually many ways out to achieve for having a perfect shape. Just take a look at this paragraph below.
It is said that those who are on a diet plan have to concern more of their kinds of food. The thing is, even when you are not in a diet plan, you should concern about it as well. It is not a hard way to do, eventually. One tip for sure, you can explore the international cuisine you have never experienced. Once you find the cuisine is attempting, it will give you a pleasure to eat!
Although you are suggested to explore more food, you have to remember the most important thing to keep you right on track. The more you eat healthy foods, the more you lessen your body craves from unhealthy food. Try to eat more organic foods, grass-fed meat and start to cook with healthy oils.
Changing your lifestyle into a healthier one is not as easy as you think, though. Yet, you have to convince yourself that it might truly gonna change your life. In order to increase your consumption of vegetable, I advise you to put it on a party platter. The easier you serve it, the quicker you will consume.
If you are getting used to consuming the healthy food as your daily snack, I am sure that at least you have more confidence to shape yourself. You might have a thought that your way to achieving your goal is right in front of you. Yet, when you are really in a harsh situation where you barely can find any healthy food, you are allowed to take it as long as you limit the portion.
Scientifically, lots of experts have revealed that the best diet is the method where you are able to consume fat. As long as the fat is categorized as a healthy fat, still you have to fulfill your needs of fat. You can fulfill it by consuming avocados, extra-virgin olive oil, a few olives, and some nuts and seeds.
Then, make sure yourself to do exercise in your spare time. Doing exercise does not always have to go to the gym. Maybe you can try with the simplest exercises which are walking and running. Turns out, running can help you to lose some weights better than walking. Quality of doing exercise is as same as running. Therefore, you have to concern more about the quality instead of quantity.
Have you ever heard about natural fat burning? It definitely can also help you to lose up the fat in your body. How can you get it? The answer is just turn off your air conditioner. Besides of helping you to eliminate the fat, another beneficial thing is you can have some extra money.
Finally, there are several ways you can do by yourself to support your effort for having a perfect shape. It will be pointless since you just read it. So, start to do each of those from now on. I am sure that you can barely to wait to see the result after you try.

Try These Proven Weight Loss Exercise Programs

As many people start to look smaller by enrolling themselves into a diet program, there are hundreds of ways that offer them the same thing. Yet, each of them might have different response towards the ways they are taking. As a result, it may be possible if, in a week, you just waste your time for finding out which one fits you. Fortunately, this article will help to figure out so that you do not need to waste your first week just to find the right method.

Ultimately, the most right way of diet method is by designing on your own. You might be surprised to hear it. Or maybe you might be wondering how to design it whereas you do not know anything of it. Actually, by designing it, your body will be more flexible than following the late program that has been existed.

To complete the method that you just made on your own, you also need to add personal workout program. Within this method, you will be able to understand how the exercise affects your body. To be remembered, you have to be strict to do the exercise. Since you are not easy to treat your body, you will get more or even extra encouragement to do the exercise.
Since you are advised to create your own exercise program, you might be wondering how you should formulate properly? This one may answer your question. At least, the program should consist of cardiovascular exercise and strength training. Cardio is just like simple jog, run on a treadmill, or doing aerobics. Meanwhile, strength training may consist of weight lifting: push-ups, pull-ups, and crunches.
If you feel that you need more than creating an exercise program, you can have a try on Tae Bo. Tae Bo is a recently popular method where you will have more structured exercise. Why? The reason is that this kind of thing combines martial arts or self-defense technique together with aerobic workout. Though it is a martial art, still you can perform it at home.
Clearly, if you choose Tae Bo as your exercise program, you are gonna perform jumping jacks with various series of punches and kicks. If you often see those who perform martial arts use aids to enhance the workout, it actually does not require you to use that. So, there is no need to buy any aid that will spend your money more.
If you feel you do not really fit with Tae Bo, another choice is Pilates. Pilates is just like as same as yoga. It bridges the grasp between intensity and relaxation. The movement you are gonna perform at Pilates is slower than Tae Bo, but still, it will help you to achieve weight loss and muscle growth.
Once you do the Pilates, the essential aspect you are gonna mastering is breathing. Ultimately, breathing is not only important at Pilates but it also important to another exercise program. It is believed that when you have a proper breathing technique, it certainly helps you to reduce fatigue, allowing to work out longer which can speed to achieve your main goal: losing some weight.

Weight Loss: Why Exercise Is Important

Are you one of those who are about to plan to go on diet? As a beginner, do not think if you are in a faraway place to even start it. Do not ever think about that again. What you have to do is just go get ahead start from now on since it is better late than never. You probably are confused to decide where you should start. Here, I suggest you start from doing an exercise. It is simple though, but it is a promising start.
Though the fact says if having exercise may be a promising start, you might be wondering the reason which underlies it. Frankly, by doing an exercise, it gonna helps you to balance up between your food intake and your daily activity. Besides doing a routine exercise, you should have to control a number of calories as well. Yet, most of us tend to think that to reduce the calorie intake, we are not allowed to eat three times a day. It totally wrongs idea. If you still think like that, it will just lead you into a more dangerous situation.
In order to encourage your effort of controlling a number of calories intake, exercising will gonna do its job. Once you have limited the foods you are going to consume, you might gonna get more help from exercising instead. While you are exercising, it is going to burn your calories off. That is why you will be mesmerized when you see the result – which is losing some fat – faster than you think. Setting up the goal is another trick to encourage up yourself. Let us say twenty pounds in a certain time you want. By setting up your mind for it, I am quite sure that you will reach it sooner.
It is important to have exercise variation. If you do not have any, no wonder if then you catch boredom so fast. Maybe, you can try out this one: adding some equipment. Though there are many ways you can choose to add, this is one of the reliable choices you can choose. Either buy some of it or going to the gym is possible to do, you can choose one of them. If you decide to buy those types of equipment, you can start by buying balls, weights, a treadmill, a stair climber and so on. It can make you spend more, though. Still, you can choose another one which is going to the gym instead.
In response to the high cost of the gym, you may get in charge, instructional DVDs come as an answer towards it. Yet, you need to remember that you still need some kind of guidance from the professional. Either happy or not, you have to come back to your late mindset that you are still a beginner. You barely know what you should do, that is why you need to decide the portion between doing out by yourself and expert suggestion. Save some of your money in order to fulfill your need to see the instructor. Maybe you can cover it by going in the accommodating hours.

Just for your information, a simple walk, taking up the stairs, and running is actually will work as same as you do the treadmill. By doing those exercise, you do not need to go to the gym. You instead can do it in your spare time. Just in case you are such a busy person who does not have enough time to go to the gym, it may be possible if you choose that method. See, there are so many ways you can choose. There is no need to buy the pieces of equipment or even going out to the gym instead. What you should do right now is to know the perfect time to do each of those. Once you have managed it perfectly well, your effort will be just nothing for you. You do not see it as an effort anymore, but you do it as your daily habit.

To sum up all those above, there are abundant ways to achieve your dream. At once, it may be your dream but sooner after it, it turns out to be reality instead. Do not you think it is going to be wonderful? The key is you need to be serious to achieve it.

Why Choose Treadmills Over Other Exercise Machines

Nowadays, many of us are getting used to consume junk food. Though we all fully understand that it may harm our health, we still consume it due to our busy lives. That is why consuming junk food has become our lifestyle now and then. Honestly, consuming much junk food can cause an obesity which is one of many factors which can lead you to another disease such as diabetes, and heart ailment.

Seriously, it will gonna be such a difficult attempt for hindering junk food. Just imagine how difficult it is gonna be if you do not have much time to find out the perfect portion of your food. Junk food is the only option due to the tight schedule you are engaged with. This situation is as difficult as those who try to seek time for doing exercise in order to lose some weight.

Yet, there is still another option you can choose to fulfill your need of having exercise. The option is buying the machine which can be kept in your own house or office. You do not need to search gym anymore but you instead can do it anytime you want in your spare time.
Maybe you are wondering what kind of machines you should buy. First, you have to consider the space you have along with the size of the machine you are going to buy. The treadmill is the right choice of all. Since it is proven as the most effective machine, you should have more consideration to buy this one.

You may probably have another confusion which is how to operate the machine. Just save your confusion because the treadmill is easy to use. What you have to do is either walk or run. This thing is really a quite simple thing to do, is not it? Therefore do not be afraid to try it.
The next thing to do before buying treadmill machine is choosing the manual or electronic one. If you have a little budget, I suggest you buy the manual one. But, if you are willing to spend more your money to buy the machine, then you should buy the electronic one. The benefit from it is it has a display which can calculate calories you are going to burn. Once you have determined to buy the electronic one, you should dig more information about it. An expert suggestion is to choose a motor horsepower of 1.5 or 2.5. Also, do not forget to choose the one who offers you a longer warranty period.
At last, if you eventually buy the machine, always do stretching before using it. It is important to prevent you from badly injury. After that, you simply can start using it by walking and getting hang of the machine. At first, you may not really familiar to operate it; that is why being careful is a big must for you. Do not get too excited to use it, remember that you are a beginner. As a suggestion, you may start it by having a walk for about twenty minutes. If you wish to it routine, then you may do at least three times in each week.
The fact reveals that by walking on a treadmill for at least 30 minutes will be really helping you to lose some fats. Still, you need a doctor check during your exercise. In a case for hindering the physical illness at the end.

Constipation and Natural Remedies

Two kinds of constipation are organic and functional. Once you get a physical change, obstruction, or distortion in colon then you are in a risk to suffer from organic constipation. If you are in a risk like that, it is suggested to consult it immediately to a doctor. You should never cover what you feel lately, once you recognize the symptom you would better ask it to a doctor.

Meanwhile, functional constipation comes as a result of following the improper diet and having a bad lifestyle. Lessen in drinking and having a bad emotional health may cause you to suffer from this disease, as well.
There are certain definitions which try to definite what constipation is. Simply, we can define it as a condition where the fecal matter traveling through your colon remains too long in your colon before traveling out the rectum. You may also define it as a kind of symptom that tells whether your colon is not working in a proper way. It may cause you to have some underlying gastrointestinal disease you are not aware of.
As I have said earlier, it is important to assure if you have one of those symptoms you would better check it to the doctor immediately. Based on the fact, people tend to ignore this issue. Surprisingly, if you keep ignoring the symptom, you may have a serious illness in the future.

They instead try to eliminate it by consuming unnatural dangerous laxatives. Unfortunately, the laxative is the worst product ever as it can give you some nasty side effects. In the long term, you will find out that it just creates the problem which you try to relieve.
Natural remedies should be your main option for you who suffer from constipation. When you use the natural one, you will not have to be upset of the natural balance and function of your colon anymore. However, you need to remember that each of you has different response towards the remedy. That is why you need to know the right dosage for yourself. You may need to increase the dosage, add another substance or try different substance.

Getting the natural remedy is such an easy thing. In fact, you can find it easily. Buying via online or in a traditional market may be your options to get those. Either it is specific herbs, foods, or nutrients you can choose it by yourself. As long as it suits you, feel free to make a little experiment.

The next thing you have to remember is you cannot use the natural remedy for a long period. You can just consume it in a short time, two or four day is acceptable for the longest time is not more from two weeks.
Fortunately, if you wish using natural remedy in a long term, it turns out that your wish comes true. Some of the herbal combination offers to improve the health of colon and get your bowels moving.

Hopefully, by reading this article I wish that it can help you to know more about constipation. Moreover, I also wish it gives a way out for those who suffer constipation.

10 Unconventional Diet Tips

Stereotypically, many people see diet as something that really terrifying. How it cannot be terrifying as other people can have their cakes while you do not. Sometimes it makes you lose some part of your life since your life starts changing day by day. However, dieting is not all-evil like that. In fact, there are few tips which can make it really easy.

1. Do it With a Friend

The more people who plan to live healthier, the more friends you are gonna have. You can bring some fun since you have many friends which do the same thing as yours. Motivating and supporting each other are the things that you are going to do to support your diet plan forward.

2. Try Dessert

Who says that you are not allowed to have some cakes since you are committing to do diet plan? Actually, you can have it sometimes, when you reach the victory. Just know the limit and stop after a small taste.

3. Take Your Fifteen Minutes

Exercising is completely crucial to support your diet plan. Even when you spend just fifteen minutes to do that, it can give you a big contribution. Simply, from now on, starts walking or running for fifteen minutes each day.

4. Fill Up Your Fridge

Just look what you have in your fridge. If you see bags of junks, gallons of ice and layers of cake, it means that you need to change those and fill with the new items. Fill it with healthy food such as vegetable and fruits. Make sure that once you are hungry, all you can have is a combination of fruit and vegetable.

5. Eat Your Carbohydrates

Whole grain which is categorized as complex carbohydrate will be your main food now. Despite the high fiber that is contained in the whole grain, it also contains carbohydrates that you need.

6. Write Down How You Feel

Ever since joining the diet program, it is suggested to write down the list of food you have eaten. Also, describe your feeling every time you have those foods surround you. Specifying the portion and the time you have it might be very helpful to distract your boredom of following each step from your diet program.

7. Taste and Enjoy Your Food

The good thing of joining diet program is enjoying the food sincerely. It is suggested that you should enjoy each bite of your food, savor the taste and also with the textures. Do not get a rush to have another bite. Appreciate the taste of it on every single bite you have.

8. Eat When You are Hungry

Managing your eating time is like the whole plan of all. What you need to do is very simple. The concept is just like this: eat when you are hungry and do not ignore your hunger. When you are starving, you can eat a whole cow which is opposing to the idea of your plan. Moreover, it leads your body storing fat.

9. Reward Yourself

It does not refer to the cake that I have said earlier. What I mean here is sometimes you need to buy yourself a beautiful dress when you finally get your expectation. It may be possible if then you try to vary it by going to the beach and having a good time there. Just try with some other things that keep you motivated.

10. Use Technology

Since there are many things that could be done much easier as long as the presence of technology, you can start using it either. Track on what you have been eating on the website that simply requires you to log in. Maybe another thing is you could find by yourself application that offers to track you down within your diet plan.

One tip for sure is each day really matters. Do not try to justify yourself to hinder from the late path you have created. The thing is a day indulging in calories and carbs will be just like wasting your last effort before it. Mind it till you feel at the deep of your heart. I am sure that if you keep on the path, you will get the benefit faster than what you expect.

Tips On How To Lose Weight Fast And Easy

Recently, most of the people tend to think that having a slim body is like a must. No wonder if they start seeking the most trustworthy ways. However, at some point, they become tired and bored with the step they need to do. Generally, they are getting enough with the same exercise that has to be done repetitively. Yet, here I am going to show you some fun ways to lose weight.

Mostly, diet plans insist you change the low fat processed food with high-fat ones. Somehow, it does not work at all. Let me bring you some case to be figured out. We all know that high-fat meal will miss certain material due to the idea of ‘high fat’. It may be your reason to choose the low-fat one instead of the high fat. Meanwhile, what you really need to support your diet is the high fat. My suggestion here is trying to cook your meal by yourself. It is gonna be your little experiment as well. Sounds interesting right?

Actually, watching TV can help you to lose weight somehow. As there are plenty of exercising activities or routines while you are watching TV. Just try out this one: placing a small step stool in front of your big screen and then take steps to it. At the same time, you can do two things: watching TV and exercising.

Your eating time has to be perfect as well. Let us figure it out this case altogether. If you have had the appropriate schedule of your eating habit, then there is no more snack time. If you are a kind of person that could not be away from snacking time, just try out to manage your eating time. The thing is you have to make sure that you will never allow yourself get hungry if you want to escape from your old habit.

It is possible if you still confused to decide what kind of diet you should choose since there are many kinds of it that keep offering you the same thing. Still, you should find the most suitable one for you. Because there might be few kinds that will work on you. That is why you should find the most suitable one immediately.
From now on, you should better change your milk into skim milk. Scientifically, there has been proved that drinking skim milk at breakfast will make you have the lesser calories. Meanwhile, those are still drinking the whole milk will have more calories than those who consume skim milk.
Frankly, having a snack in between your eating time is important. Yet, one you need to remember: knows the portion itself. You need to make your own boundary about how much you can have it. Unless you will be far away from your goal.
For example is you are not allowed to have some snack in the middle of the night. It is gonna be your biggest nightmare if you still do that. Try to hinder the temptation by brushing your teeth after dinner. This gonna be your reminder for not having any meal.
Hence, there are many ways to do to cover up your boredom of doing repetitive activities. Losing up weight is kinda a difficult thing to do. That is why you need to find out several tools to make it looks easier to be done.

Old School New Body From Steve and Becky Holman – A Review

Old School New Body Review

Old school new body is a special exercise program from Steve Holman and Becky Holman that will transform your body to look and feels younger than your age. Steve and Becky Holman are in their 50s but as you can see in the picture below, they have Amazing body posture.
The good about old school new body program are they good for men and women above 40 where body start… and only took 90 minutes a week and you can see the result within 90 days, yes it’s true.
The secret is they will do the special targeted method of movement that requires small amount of time to do. This method works for people in their 40s, 50s, 60s, and even 70s.

They created a trademarked protocol called “The Focus4 Exercise” or usually called “F4X” for short. They have 3 phase of old school workouts

Phase 1 FXlean

Losing weight, they use F4X method with little variations in movement style and nutrition intake, you will not require to work out long hours. Some customer just stop at this phase as they feel enough, they have their tone muscle already. They use Fx4 to maintain to stay fit and healthy.

Phase 2 FXShape

If weight loss is not enough then you may want to progress this step 2 which will build your body like a professional athlete. You will be required to change a bit your lifting style and nutrition intake.

Phase 3 FXBuild

If you want more muscle after phase 2 you need to proceed to phase 3. Same foundational plan, just with simple tweaks to the lifts and diet.

You don’t have to go through these 3 steps, you can choose to stop anywhere. I think they steps sounds simple.No complicated diet as in the magazine. That is the Old school new body review. At the time I write this review, the price is only $20 but they said it will increase the number of their sales increase. Related to build muscle is here…

This is not for you if:

Simple means no hard work, Every diet program needs nutrition and plan, they just made it easy for you.
You don’t want to change your eating style, you will need to follow simple and basic dietary changes to make it work.
You don’t want to do resistance training, we can do at home but the gym is better.
If you think you are too old to do this. They have seen many people in their 80s having a great result with the system.

Customer reviews:

Although they said this program is for 40 and above Ed feel that this program is good for 20 – 75.

“..It is great to have a fitness program that understands what we seniors have to really deal with”. Thomas

This is what you got when you order this program (old school new body ebook):

FREE! F4X Quick Start Workout Guide
FREE! “Burn Fat Faster!”
FREE! “Build More Muscle: Natural Anabolics!”
FREE! “Keep the Drive Alive: Sex and Attraction Boosters And Anti-Aging Secrets!”
FREE! “Live the Good Life: Health & Happiness Tactics!”
Over $175 In Free Motivational And Instructional Audio Interviews From John Rowley!
Interview #1: Tom Venuto
Interview #2: Kristi Frank
Interview #3: Bill Phillips
Interview #4: Jennifer Nicole Lee
Interview #5: Shawn Phillips

The old school new body exercises are about how we can reverse the process of losing shape, tone, and strength when we over 35 years old so you can look younger than your age. Steve and Becky Holman will show you specific ways to achieve this whether you 40, 50, 60, 70. This works for everyone male or female.

Is Cayenne Pepper (Capsicum) Good For Health?

Dr.Patrick Quillin declares that cayenne pepper might be the greatest inheritance for us. “We should be grateful for its presence as its power to heal any health issue.” Folklore that spreads the news about its power doesn’t merely spread the rumor. Instead, the recent clinical studies have proved that cayenne pepper is not just a common herb. They even told that the therapeutic value of it has been validated in a medical field.

In a recent time, there are three Italian doctors who wrote in their review at the New England Journal of Medicine. They described how their patients could gain progress from dyspepsia symptom. The research was held on 30 patients who suffered from dyspepsia, half of them took a placebo while the others took 2.5 grams of red pepper powder each day. The group who took the red pepper would consume it as a capsule taken before their meals. Both of the group did these different treatments with the same period of time: five weeks. Then, each of them would be scaling start from zero to three (higher scale indicates the more severe symptoms) during the treatment process. Three weeks after doing the treatment, the pepper group showed their significant progress. In fact, this group had declined 60 percent of their symptoms meanwhile the other group only got a half decreased. The pepper product helps them to deal with level of pain, fullness feeling, nausea and the rest score.

The magical ability that Cayenne offers actually could make most of the herbalist count on it. As it can be used as a catalyst to increase the effectiveness of the other herb, it then becomes the valuable herb for most of them. In addition, it is also beneficial for digestive, heart and circulatory system.
Due to its function, we might be wondering about this herb. First, it is rich in organic calcium and potassium, and a complete of B complexes. Second, it is high in Vitamins A and C which is good for the heart.
Digestion

How does cayenne work on our digestion? First of all, it rebuilds the tissue in the stomach and peristaltic action in the intestines. This process may help to eliminate and assimilate body to create hydrochloric acid which is important for digestion and assimilation, particularly with proteins. One tip for sure, having a good digestion is important because it holds the main role in mental, emotional and physical health. If we have a good digestion, it will give a good nutrition to the brain, glands, muscle, and every other part.
Heart
Cayenne may stop heart attack for about 30 seconds. Through this example case, I hope it may help to illustrate its work. One day, a 90-year-old man in Oregon had a severe heart attack. Fortunately, his daughter was still able to give him cayenne extract into his mouth. Although he was medically pronounced death, he regained consciousness in a few minutes. When he was on the way to the hospital, he got a semi-consciousness due to the extract cayenne that his daughter gave. Shortly after he arrived in the hospital, he got his full consciousness and fully recovered. No one wonder that this extract is really that helpful.
There are many benefits that lie down from cayenne pepper (capsicum). One of those is it can enhance cardiovascular performance and lowering blood pressure at the same time. It offers an extraordinary benefit without any side effect. Sometimes we often see that even the natural herb has a side effect like palpitations, hyperactivity, or high blood pressure. But, it is completely different since it doesn’t contain any harmful effect.

Capsicum can boost the therapeutic delivery and also deliver the nutrients through the body as it boosts peripheral circulation and stimulates organ secretion. Besides, it can stimulate organ secretion and heart action which is the greatest thing that Capsicum offers. Therefore, what are you waiting for? Go get it now for your better life at present so you can embrace your shining health in the future. Dr. Oz also have an article on his blog discussing whether capsicum good for your health here.

How Far Does Pilates Can Help to Lose Weight?

Nowadays, people tend to choose pilates than any other kinds of workouts. Pilates is a kind of combination between yoga and ballet training. It is believed that by doing pilates, your flexibility will be trained in a range of motion. As a result, it will increase your flexibility and muscle strength as well.
Those who are not interested in weighting lifting program, they do pilates to enhance their fitness level and tone muscle. That is why there are many reasons why people are doing Pilates, recently.
But, how Pilates respond to fat loss?
Is it going to work if we want to lose some of the fat? Now, let us take a look into this one.

Pilates And Your Calorie Burn

The very first thing that you have considered is about the calorie burn if you do Pilates. Since losing fat will help you to burn off the calories you consume, you have to be smart to decide what kind of activities that help you to lose the fat quicker.
Based on research, Pilates rates as a medium calorie burning activity. If we compare Pilates with a cardio workout, Pilates will not burn the calorie as much as cardio does. However, Pilates will burn more calories than straight yoga or walking will.
Yet, if you still want to try Pilates due to weight loss, you still have a chance for it. You can ask for a pilates trainer so that you can maximise your effort while doing Pilates.

Pilates And Your Muscle Mass Growth

The next thing that you have to consider is how far Pilates influence towards your muscle level. Similar to the other type of exercise, pilates has the similar activity to boost the muscle. But, how far pilates response to boost the level of muscle?
The fact is Pilates can help you to build muscle but again, it is not going to burn as well as weight lifting workout does. In other words, you can accomplish to build and maintain your muscle but it will not give you a result as weight lifting gives. Still, Pilates is a much way better than a cardio workout or aerobic classes you might attend to.
In addition, Pilates is kinda reliable media to help you to reshape your body. Thus, if you still curious to try pilates, then you could go for it. If your main goal is to have a smaller shape, you can reach it by doing Pilates. Besides, it will help you also to create a totally new you.

Pilates And Stress

The last thing that I will reveal here is the relation between pilates and stress. Turns out, Pilates can lower the level of your stress. Sometimes, we may see people eat much of food due to emotional reason. By joining pilates, you can deliver your anger towards pilates exercise.
When you start joining pilates, you will familiar with deep breathing exercise which may help you to relieve your stress.
Finally, those are several facts that you may get when you decide to take pilates. You are free to choose whether you want to take pilates or not. As the last tip, maybe you can also consider about adding a Phen375 supplement to your diet program.