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3 Tips to Gain More Weight

So you’re tired of being teased about being too skinny? Just like losing weight, gaining some pounds can also be a difficult thing to do. Here, then are a few tips to consider.

  1. Eat more frequently

This is probably the tip you’ll hear the most when it comes to gaining weight, “just eat more”. It does make sense, of course, and it’s only logical. The basic formula for gaining weight is to take in more calories than you burn. To do it, just eat more than your usual, maybe even take 5 meals a day if you can. But even so, eating a lot is only a small part of gaining weight; which leads us to the next tip.

  • Hit the gym

First of all, get rid of the mindset that people are going to judge a skinny person like you walking around the gym. There is a small truth here but even though people may look at you and stare, it doesn’t necessarily mean their judging you already. Later, you’ll realize that everyone will be busy minding their own business (and bodies). On a positive note, there will even be people in the gym who will give you advice and encouragement.

When you finally decide to go to the gym, take it slow on the cardio and focus on strength training through weight lifting. You’d want to do less cardio exercises because you’ll end up burning more calories, and that’s not exactly what you want. So lift heavy to increase the mass of your muscles. Doing this means you’re gaining weight healthily because you’re supplying the calories to muscles tissues instead of fat cells.

  • Eat right

Better than eating a lot is to eat the right food. You’ll gain calories from any type of food but you’ll still have to eat the right ones. If you eat a lot of junk food for example, the calories you gain from them will easily be burned away when you’re in the gym, as opposed to when you eat healthy food which also contain more nutrients.

  • Protein – is an important building block of our muscles. Eat a lot of protein-rich food to help your muscles recover and build faster. Lean meat and beef, eggs, salmon, and chicken are only few of the many high-protein food you should include in your diet.
  • Carbs – rice is a common enough source of carbohydrates in Singapore. Carbs serve as fuel for the body and give us more energy, so don’t skip on the rice!
  • Weight gainers – drinking weight gainers and protein shakes is a good way to add more calories and protein into your intake. Regular meals, even if you have 5 a day, won’t give you enough calories especially if you’re already hitting the gym. That is why we take gainers and protein shakes as supplements.

It is important to remember that you won’t get bigger overnight. Gaining (and losing) weight is a long, yet very rewarding process.

7 Ways to Build More Confidence

Being confident is an important trait for us to have to be able to excel in school, work, and life as a whole. Sometimes, though, we can get so overwhelmed by anxiety that our confidence just begins to dwindle. To fight against that, here are some ways for you to build more confidence.

Focus on your strengths

Everybody holds certain strengths and skills, while also having weaknesses. You always have something that you’re good at, even if you say you don’t. When you find those strengths, focus on them because it will be easier to develop them than trying get rid of your weaknesses. It can be easy to expose your weak points when you can use your strengths as a foundation.

Look at yourself in the mirror

Talk to your reflection, look yourself in the eyes, and say words of encouragement and motivation. This might feel weird at first but it actually does wonders! You’re not only psyching yourself up but also practicing to speak well and maintaining eye-contact.

Improve your posture

 Improving your posture is probably one of the easiest and quickest ways to build more confidence. When you stand and sit up straight, you will exude an aura of authority and you’ll simply feel better about yourself. Plus, when you maintain a good posture, you’re straightening up and opening up your airways hence you’ll be able to speak clearer.

Groom yourself

Taking a shower, shaving, and basically keeping yourself neat and clean can contribute to more confidence. Dressing nicely will make you feel better about yourself and you’ll also earn other’s approval by looking presentable, whether you’re working, attending a formal event, or simply walking around Orchard Road on your leisure time.

Practice good and healthy hobbies

Having a hobby allows you to develop a lot of skills that you can use in your everyday life. Good hobbies can also promote a healthy lifestyle especially if they’re related to physical fitness, for example. Hobbies can help you get rid of stress, therefore making you less anxious and more self-confident.

Face your fears

A good practice for building confidence is to face one of your fears every day, doesn’t matter if its big or small. For example, if you’re afraid of asking strangers for directions, just do it because chances are they will answer you anyway. And if they don’t you can always ask another person. Once you are able to take your fears head on and move out of your comfort zone, you’ll definitely feel more confident.

Encourage yourself

Instead of always looking at the negative things happening in your life, think about the positive ones instead. Take a step back and reflect on all your achievements and all the good things you’ve done. Focusing on the positive will help you project yourself in a better, more positive light.

How You Can Be Productive Just by Sorting Out Your Thoughts (in 3 Easy Steps)

It’s easy to feel overloaded by so many ideas for your projects, tasks, and roles, especially when you’re already in the middle of an important task.

This is because our minds are a lot like computes – in order to be more productive and focus all your attention and energy on the tasks you need to finish in that certain time period, you need to clear out your cache of “temporary” files and reboot.

Here are three simple steps you can start doing to be more productive:

  1. Choose the best time

You may not always have the energy when you wake up in the morning and before going to bed at night. But what’s important is that you do this twice a day to make sure you remember everything.

Do this when you are wide awake, and not groggy or sleepy. For instance, you could start doing this after you’ve taken a shower and had your coffee (before going to work), or when you have a few minutes at lunch.

  • Write everything down

The one thing you need to do in order to de-clutter your mind is simple: just keep a record of your thoughts and the things you need to do.

There are all kinds of ways for doing this, from using the “Notes” app on your phone, or even typing it on your computer. If you don’t want to type it out, you can even record yourself talking and listen to it later as an audio log.

But this may not always work for you, in which case it’s completely okay to write them all down the old fashioned way. Being able to write things down using physical pen and paper lets you use muscle memory, and because you’re paying more attention to what you’re writing, there’s a good chance you can retain them better.

  • Keep your journal/planner in hand

Now that you’ve written your thoughts and plans down, keep them with you all the time! This way, you’ll be able to glance at it any time and not forget anything you had written down.

It’s easy to keep them around as voice recordings on your phone or as a Word document on your laptop, but when you’re physically writing them down on paper, have a specific notebook for this and keep this with you as much as possible.

By making it a habit to write everything down, you not only allow yourself to clear your head and focus on your tasks and projects, but you also give yourself ideas that you can use in the future.

How to Choose the Best Lens for Your Eyeglasses

The types of lenses you choose often determines how satisfied you are with your eyewear. And while you might think at first that it’s easy enough to choose your glasses, the truth is that it’s more difficult.

In fact, there are four factors you need to consider when choosing your own eyeglasses: appearance, comfort, vision, and safety, and all these depend on your diagnosis, your needs, and your lifestyle.

Types of Lenses

Eyeglass lens can be made of different materials, which have their own pros and cons:

  • Tribrid – While thin, lightweight, and impact-resistant, this material only allows for limited lens designs.
  • Trivex – Fully blocks UV light, has great impact resistance and a high Abbe value being extremely light.
  • High-index plastic – Relatively cheap to produce while being thin, lightweight, and able to block UV light.  
  • Polycarbonate – Parents with children who may not take good care of their glasses may choose this impact-resistant material for their kids, and because of its durability, it’s also a great choice for going rimless.

Other than the material that your lenses will be made of, there are other factors for glasses that you need to keep in mind as well, such as Abbe value, thickness, and refractive index.

Abbe Value

Abbe value is the measurement of how the material disperses different wavelengths passing through it. Low-value lenses will tend to have a higher dispersion value, which results in colored haloes around objects.

This means that when you try to look through this type of lens, you will see a blurry image instead of a sharp, clear one.

You can usually notice this when viewing the lens’ periphery, but less so when you’re looking through the center.

Center Thickness

There’s a certain limit on how thin laboratories can grind your glasses because of the thicknesses different materials allow while retaining impact resistance.

It’s because of this that concave lenses (ones used to treat people with myopia) made of polycarbonate or Trivex can be ground to just 1.0 millimeters thick at the center, while other materials will usually be thicker in order to pass this standard.

Refractive Index

The refractive index of a lens material depends on how efficiently it bends light, and it all depends on how fast light can travel through the said material.

The higher its refractive index, the better it can bend light. Lenses with high refractive indexes are usually a lot thinner than lenses with lower indexes, which is why lenses of certain types of materials can have a higher grade while still being lightweight.

Be sure to talk to your optometrist to ensure the best results for your eyeglasses and how you can best take care of your eyes.

(Disclaimer: this list is compiled in no particular order.)

Tips to Manage Travel Expenses While Still Going All-Out

Travel is no longer a luxury, but is doesn’t come cheap, too. You can still go on a fun vacation without going home broke as long as you plan beforehand, manage your expenses before, during and even after your vacay. Here are some tips how to achieve it.

  1. Load Up Your Vacation Stash

When it comes to saving for your dream vacation, the simplest ways make a great difference. Grow your vacation savings by riding public transport and/or bringing homemade lunch at work. Also, separate your vacation fund from your everyday expenses. That way, your savings is out of sight and you won’t be tempted to use it.

  • Save on Plane Ticket

How to save on plane ticket? Take advantage of discounted fares, which means you likely have to book at least six to eight weeks in advance for the best deals. Don’t forget to keep your eyes peeled for cheaper fare that may come to surface on off-peak days of the week (usually mid-week). Keep in mind that connecting flights and early morning flights may save you a few dollars, but make sure to factor in the trade-off, like having to spend a meal, taxi fare or an overnight stay, as a result.

  • Avoid Overscheduling

Be realistic about how much you can do in a day. If you are too exhausted from trying to do so much, it will no longer be a relaxing vacation. When doing your itinerary, plan only one major activity each day. The remaining hours of the day allows you to recharge, minimize expenses and more opportunities for spontaneity.

  • Travel in Groups

When friends join together for a getaway, you’ll have more meaningful moments to share and reap the benefits of expensive travel cuts, from accommodation to family package meals every time you dine out. Agree with your group how to divide the expenses before flying. Will you split all the expenses equally, take turns paying, or settle everything upon return? Plan ahead of time to avoid chaos within the group.

  • Explore on Foot

Avoid riding the cab; they’re expensive regardless where your destination is. Walking is the best way to explore the place and experience the authenticity of a country (while also burning off the extra calories from your indulgent meals). If walking isn’t for you, try renting out a bicycle. Some destinations, like Thailand, Cambodia and Vietnam, are known for being bike friendly cities.

They key to effectively manage your travel expenses is to strategize and plan ahead of time—and even while you’re already on the trip. Know these money-saving tips by heart and you’re sure to have your dream vacation without costing an arm and a leg.

4 Risks You Must Take Before You Turn 40

You’re young, wild and free in your 20s, but your 30s should be the time to start cementing the habits that will help you achieve your personal and professional fulfillment. From your health to your personal relationships, here are four lifestyle risks you should take before hitting your 40s.

  1. Working for a Promotion

Very few people push themselves hard to get out of career rut and actually work hard to earn the promotion they deserve. And it isn’t skills that’s holding them back—but the lack of confidence. Get out of your comfort zone and listen to what your heart desires to get clarity on what exactly that you want. Of course, show them that you deserve it by working harder than everyone else. Then, take the courage to speak up and be confident to express to the right authorities what you want to achieve in your career.  

  • Forgiving Yourself

If you are one of those people who made it in their 40s and have zero regret or angst from past decisions, then you’re truly one of a kind. As you reach this level of maturity, it’s time to also let go of bad decisions and move forward. Drop the shame and guilt to live a graceful life. Forgiving yourself might be hard, but you can make it bearable by finding gratitude for every step along the way. You will feel happier, lighter and begin to enjoy the journey when you leave the extra baggage behind.

  • Travel as a Local

By this age, chances are, you’ve already been to many different places. But if you have toured those destinations as tourist, it’s time to take a new risk and explore new places as how locals do. Instead of seeing the most popular sights, find out where locals spend their time away from the hustle and bustle. Keep yourself off from expensive and touristy restaurants and dine at a small neighborhood favorite. An authentic local experience will make you appreciate these incredible places more.

  • Splurge on Something Worth It

Yadda, yadda, yadda—we have all heard how important it is to save on your retirement plan and save money for the rainy days. But if you are a renowned cheapskate ever since and has never splurged on an expensive item, now is the time to reward yourself. Whether it is a classic designer bag, a Picasso artwork or a luxurious furniture, every once in a while—perhaps on your 40th birthday—go for the gusto!

Sure, there are a whole lot more of risks you should be letting yourself experience before you hit the ripe age of 40. But let this list serve as a good start to learn to prioritize yourself and your ambitions more.