HOW OVEREATING AFFECTS YOUR HEALTH

My 6-week Overeating Experiment --

Did I Gain Weight, Lose Weight, or Stay the Same?

Written By A Certified Nutrition Specialist, Certified Personal TrainerAuthor: The Truth about 6-Pack Abs

Ok, I decided to do something crazy recently... For the last six weeks, I used myself as a guinea pig and completed an overeating experiment.
The purpose of the experiment was to see how much weight I would gain if I purposely tried to over-eat on a daily basis for six weeks straight.
What do you think the results were? Did I get fat (after all, I gained 9 lbs on a 7-day cruise last year when my normal diet at home was replace with my cruise diet...although I subsequently lost that 9 lbs in only a week and a half after that cruise). Or maybe during this overeating experiment I stayed the same weight or even got leaner?
My theory was that if you eat the right types of highly nutrient-dense foods and do not stray from those foods at all, that your body will automatically re-balance itself (your hormones, appetite levels, etc, etc)... and even though you are attempting to over-eat, as long as the nutrient-density of all of your meals is maximized, total calorie balance will inevitably end up at a level where I would not gain weight.Check It Out Here!This goes along with my theory that calorie counting is basically pointless as long as your nutrient density of your foods is so high that the body obtains all of the nutrition it needs and re-balances your appetite and hormones to account for this.
Think of it this way... if you eat 1000 calories worth of soda, donuts, and cookies, your body needs to readjust hormone levels, increase your appetite and try to force you ingest more food to attempt to get more nutrients, since those 1000 calories were almost devoid of the nutrition your body needs.
However, if you eat 1000 calories worth of healthy foods with high nutrient density such as avocados, whole eggs, nuts, vegetables, fruits, grass fed meats, and other healthy options, your body obtains most of the nutrition it needs and accounts for this by leveling your appetite and hormones in the time period following that meal (the remainder of the day perhaps). In this scenerio, your body is not forcing you to eat more food (via cravings) to obtain the nutrition it needs since it already received a boatload of nutrition.
So, here were the details I had to adhere to in my little experiment:
1. I could NOT just eat any and all types of foods... I could overeat on as much food as I wanted, but ONLY the foods that are "approved" according to my rules... this means all foods had to be un-processed natural foods. No pasta, white rice, refined flour breads, or refined grain cereals were allowed. No trans fats, deep fried foods, or any other processed foods such as candies, cookies, cakes, etc were allowed in the overeating experiment... I was only allowed to overeat on healthy food.
Some staples during my overeating phase were tons of whole eggs (yep, including the extremely healthy full-fat egg yolks), full-fat grass-fed raw cheese and yogurt, avocados, almonds, pecans, walnuts, lots of virgin coconut oil and olive oil, grass-fed butter, berries, lots of fruit and veggies, sprouted grain bread, raw almond butter, sweet potatoes, and lots of venison and grass-fed beef.
2. I was still training very intensely 3-4 days/week at the gym but nothing extremely different from my normal workouts (this means that my caloric expenditure from exercise was not drastically different than normal).
So what was the end result after six weeks of trying to stuff my face with as much healthy food as possible?
>> My body weight stayed EXACTLY the same! I didn't gain a single pound.Check It Out Here!
I know the first reaction of many people is that I just must have a "fast metabolism" or something along those lines and that is why I did not gain weight.
But that is false!
The truth is that I have no problem at all gaining weight when I overeat on junk foods, or eat large amounts of processed foods in general. I can guarantee you that if I was overeating on pasta, white rice, cookies, white bread, donuts, and other processed foods during these last 6 weeks, I would have gained a massive amount of weight.
In fact, as I have mentioned before, in the past I have easily gained as much as 10 pounds in only 1 week when I have been on some sort of vacation and simply eat the normal types of processed food that everyone else is eating.
This proves that I am just as prone to gaining weight as anybody else.Check It Out Here!
However, notice the stark contrast in my experiment with attempting to overeat on all healthy unprocessed foods... I simply could not gain weight because my body would be constantly re-adjusting the hormone levels and appetite levels to account for the super-high nutrient density of food I was eating.
In the end, this meant that my body automatically maintained calorie balance without the need for calorie counting.
This is the type of eating lifestyle that pretty much totally eliminates your cravings... Remember that I have said before that I do not think I have had any real cravings in at least five years (that is the time since I have been more strict on the type of foods I eat).
I also think it is actually fun and more enjoyable to eat in such a healthy manner (for the skeptics that think this involves some sort of deprivation).Check It Out Here!
I'll be back soon with another Lean-Body Secrets ezine issue.
Till then,Don't be lazy... be lean and enjoy yourself.
Bernard C Gakwe.

2 COMMON FOODS THAT MAKE YOU GAIN WEIGHT

2 Common Foods in Your Diet That May be Making You Gain Weight and Get Sick

CONFIRMED BY:

A Certified Personal Trainer, Certified Nutrition SpecialistAuthor of best-seller: The Truth about Six Pack Abs

Of course, you've probably heard a million times now how bad trans fats and high fructose corn syrup are for your health... so I'm not going to give you that same old story.
Instead, we need to look at a couple common foods that are probably in your diet in large quantities and may be causing major problems such as weight gain, headaches, sicknesses, indigestion, etc, etc... and those possible culprits are: Wheat and Dairy
Don't worry, I'm not going to tell you that both of these staples need to be eliminated permanently from your diet... but read on to see an interesting test that may help you a great deal...
In all of my years of personal training and nutrition counseling, if I had to choose a couple VERY simple dietary changes that have made the biggest difference for my clients in allowing them to FINALLY see fat loss results (and other health problems solved), it would be this following test:
1. Test removing all wheat products from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.
2. Test removing all dairy from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.Check it out Here!
The best way to do this is to eliminate them both for 2 full weeks, and then reintroduce one at a time so that you can determine if one of them or both wheat and dairy are causing negative health effects for you.
Wheat and dairy are easily 2 of the biggest intolerances that a large percentage of the population has.
Now this doesn't mean that I'm saying you have to entirely eliminate wheat and dairy for the rest of your life, but what I am saying is that this is an important test to do for about 2 weeks to gauge if you see some dramatic changes in your body fat percentage, how you look and feel overall, your energy levels, and other health issues.
If you do the 2-week elimination of wheat and dairy and don't feel that it helped you at all or made you feel better, than you can probably do ok on moderate amounts of each.
Most people do not realize this, but a large percentage of the population has at least some degree of intolerance to the gluten in wheat and several other grains. The biggest offender is wheat though, as it's in such a large percentage of the average western diet... from breads, to pastas, to bagels, to cakes, wraps, cereals, etc, etc.
Most people don't have the extent of intolerance that a celiac has, but most people feel much better, improve all sorts of health problems, and also lose fat faster when they eliminate wheat from their diet.
In fact, I just had a client last week tell me that when she eliminated wheat from her diet, her chronic headaches disappeared almost instantly... these are headaches she's been having for years, and after eliminating wheat from her diet, they are gone (along with some body fat that she lost too!).
What about me? Do I still eat wheat?
Well, what I do is try to only eat wheat on cheat days, which many times means when I'm out at restaurants or at parties, barbeques, etc. Since wheat is so integral in the typical western diet, it's almost impossible to avoid when eating out or at other people's houses.
But I have virtually ZERO wheat products in my own house usually (with the exception of an occasional piece of sprouted grain bread once or twice a week). Anything is simple to avoid at least 90% of the time, when it doesn't even exist in your cabinets!
Now with as anti-wheat as I am, I'm actually a big fan of dairy... However, ONLY if the dairy is raw milk or raw cheese and from grass-fed cows. Did you know that many people who "think" they are lactose intolerant actually can drink raw milk without a problem? This is because the live enzymes and friendly bacteria in raw milk aid in the digestion of the lactose and the proteins in milk. These enzymes and friendly bacteria are destroyed in pasteurized milk, which makes it more difficult to digest for many people.Check it out Here!I know this is a controversial topic, so you need to obviously do your own research...but see the realmilk.com site below for some interesting info.
If I can't get raw dairy, I choose to go dairy-free (with the exception of small amounts of yogurt). That's because I feel that the pasteurized, homogenized milk products are not suitable for long term consumption (but that's another story for another day).
By the way, you can always search to see if raw milk co-ops or farms are available in your area on RealMilk.com. You'd be surprised at how many co-ops are available that deliver from rural areas to urban areas. It's important to make sure that the farm is reputable and certified (in some states) to produce raw milk. Most raw milk farms are the cleanest operations in the entire dairy industry.
oh, and for the "germo-phobes" out there... I've been drinking gallons upon gallons of raw, full fat milk for about 6 years now (I drink about 1-2 gallons per week), and I've never once gotten sick from it, nor has anybody else that I know that's been drinking it long term... so to all of these so-called "experts" out there telling you that "there's a reason they pasteurize milk, because it's dangerous if not"... well, they obviously don't know what they're talking about.
Plus, the full-fat milk certainly has not made me fatter either... I used to drink skim milk only for years, but now for the last 6 years, I've drank nothing but full fat raw milk, and I'm easily in the best shape of my life now and leaner than ever.
People are more likely to get sick from pasteurized milk, because mass factory farms are generally dirtier operations with animals that are in poorer health than grass-fed raw milk farms.Check it out Here!
And don't forget the high levels of fat-burning, muscle building CLA in full-fat, raw, grass fed milk (and omega-3's)!
Back from the tangent... I think this elimination of wheat and (pasteurized) dairy is one of the most important tests anyone can easily do to see if wheat and dairy are negatively affecting them. After all, it's only 2 weeks to test yourself!
A couple quick things to note:
1. Eggs are NOT dairy... I'm not sure why so many people seem to think that eggs are a dairy product (maybe because they're in the same section at the grocery store?), but there is absolutely no dairy in eggs... eggs are basically meat if you want to categorize them. Regardless, eggs are practically a perfect food in terms of nutrition density.
here's an entire article I did on whole eggs vs egg whites if you haven't seen it.
2. When trying to eliminate wheat, this usually means that almost ALL processed foods have to be eliminated because wheat components are in so many processed foods.
Good luck with the test if you try it! Many people find it to be one of the best things they've done for their health.
Please Do Not Go Away, I am not done yet. There is this other piece that I have for you
A 30-Second Metabolism-Boosting Tip

It's another interesting write-up that is very popular. Basically I did a 6-week experiment on myself and tried to overeat constantly... see what happened:
6-week Overeating Experiment: Did I gain massive weight, stay the same, or lose weight?Check it out Here!
Relax and enjoy your reading.
Bernard C. Gakwe.

NOW YOU CAN FIX SLOW FAT LOSS

5 Ways To Do It

By J o h n R o m a n i e l l o,
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Firstly, thanks so much for reading this report.
I’ve got some really cool information to share with you, and I’m psyched to do so. In fact, I’m going to teach 5 very specific and very effective ways to FIX Slow Fat Loss. But you knew that…because that’s the title of this report.
Before we get in to that, though, I want you to get in the right mindset—an open mindset.
And to do that, I need you to place your trust in me.
For some people reading this, that’s not going to be hard; you may follow my blog, or may have read my stuff in Men’s Health, SHAPE, LiveStrong, Askmen or one of the other magazines I write for; and because those are trusted sources, you’re thinking, "okay, this guy’s legit, I have an open mind."
Maybe you’ve seen me presenting fitness information and discussing hormones and fat loss (more on this later) on a TV program, like Good Morning America; and again, you feel comfortable knowing that (outside of reality TV) you generally have to know what you’re talking about to appear on shows like that.
Roman has been seen in and on....
[ This is me establishing credibility. See? Now you have to trust me ;) ]
But for SOME of you…well, maybe you don’t know me that well. Or, perhaps you don’t know me at all.
If that’s the case, then you downloaded this report because another fitness professional told you it was full of pretty cool information (and trust me, it is). You trusted that person’s opinion, and that person trusts me.
And since I would never do anything to betray anyone’s trust, I am going to take good care of you and give you AWESOME information.
Now, just so you know bit more about me, I’ll give you the highlights: if you don’t yet know, my name is John Romaniello…but everyone calls me "Roman" (except my mom).
I’m trainer and strength coach living and working in New York City—probably one of the most demanding environments in the world. People here don’t just want results…they want them FAST. But they also want them to be safe.
So, to be successful here, that’s what I had to do: deliver safe, effective, RAPID results to the most fast-paced (and critical) city in the world.
Roman in NYC
I’ve been helping people FIX slow fat loss for about 10 years now, and I’d like to say I’ve gotten pretty darn good at it.
Like I said, I’ve been on TV talking about this stuff, written in magazines, all sorts of websites—and now I have this report for you, condensing a huge amount of this information in one place, so you can start getting some rapid results.
Okay—so, now we know each other! Or, at least, you know me.
And so, I need you to trust me. Which (despite the fact that we’ve now known each other like 7 minutes and we’re basically family) may be a tiny bit challenging at time.
And here’s why…
The following information is going to be a bit weird. Some will be a little bit "off." And to some of you, a bit of the information may sound downright WRONG.
Why?
It’s fairly simple: I’m going to help you FIX things you didn’t know were even BROKEN.
I know, I know—I’m getting all "guru" on you. But bear with me a second. You see, a lot of the reason you downloaded this report is because your fat loss HAS slowed; and chances are you’re not sure WHY it’s slowed.
Thankfully, that is exactly my area of expertise. I’m going to starkly illustrate why your fat loss has slowed; explain in perfect detail the FIVE BIGGEST things you didn’t even know where broken…and then I’m going to help you FIX them.
And while some of the below information may come off a bit strange, a lot of it is going to strike a deep chord with you.
That, this report going to resonate with a lot of the things you never realized you were thinking about fat loss.
So, as I said, what I need you to do is open your mind and to trust me; I just want you to be willing to listen and hear something new, and to forgive me in advance if I make fun of you or digress into a little foul language.
As you read this information, keep a few things in mind.
1. At some point or another, your fat loss progress slowed down—A LOT—despite what type of diet or training program you were on. Chances are it’s happened to you more than once… (If this hasn’t happened to you, you are either a cyborg, or the luckiest person every and the rest of us hate you!)

2. If that hadn’t happened to you, you wouldn’t have bothered downloading this report and reading the very words you’re reading right now. The fact that you are reading it means you’ve run into a wall at some point, and you’ve been frustrated as hell about it.

3. I have seen the above phenomenon occur with nearly every single one of the many hundreds of clients I’ve trained over the past 8 years. I’ve seen occur with my own body. And to be honest, it’s frustrated the hell out of me, too.

4. Based on that, we’ve been in the same boat. (Spiritual high five.) Check it out Here!
Okay, so now that you’ve got those facts in mind, I want you to get excited.
Seriously.
Get pumped up. Pace back and forth like athletes do before the big game.
Jump and down like you’re at a Bon Jovi concert.
Now THIS guy is excited about FIXING his fat loss. Woop!
But seriously, I’m just excited about this report—because you know all that stuff I just said about being able to meet your goals?
That’s what the information I’m about to give you is going to do.
Here’s how:
As I mentioned, I’ve been in that same position.
More importantly, I’ve worked hundreds if not thousands of clients who’ve all hit that same proverbial wall. And that might be the best thing of all.
Being able to analyze data from so many clients has allowed me to collect the information I’ve put into this report.
What it comes down to is this: in order to really FIX slow fat loss, you need to be able to identify what causes it.
And that’s what I’ve done.
Going past that, you have to know how to FIX those issues.
Yeah, I’ve done that, too.
It wasn’t easy, and it took a while, but I’ve narrowed it down to what I consider to be the five biggest, most common, most de-railing things that are responsible fat loss.
Said another way, I’ve made a list of the top five things that get in clients way (or allow people to get in their own way) when trying to lose fat
And, if identifying those issues didn’t make me awesome enough, I took it a step further and told you how to FIX them, too.
So basically, you owe me a high five.
Please Complete the Internet High Five Before Proceeding with the Document.
Thank you.
Your High Five Has Been Processed.
Okay, on to business!
Slow Fat Loss FIX Number 1 –
FIX Your Programming
This is something you probably don’t realize is broken. Broken programming is a problem for nearly every person I know whose fat loss has slowed.
And it sucks.
I mean this in the nicest way possible: you are probably not setting things up right for fat loss—and changing this this is one very real way to FIX slow fat loss.
I need to clarify and say that I don’t necessarily think your program sucks; there are a lot of great programs out there from a lot of really incredible coaches and trainers, and if used for the particular purpose for which they are intended, each of those programs can be exceptionally effective.
Having said that, not all programs are created equal, and not all programs are suitable to all goals. Check it out Here!
So it’s not your program—it’s your programming.
That is, the goal for which you are using a specific program, the aspects of it you’re changing, and the way in which you are altering your overall training to fit into that program.
Perhaps an analogy would help here…think of it this way:
Every single training program is like a tool in a toolbox.
Some tools are multi-functional—others are not. For example, a hammer has two functions: you can pound nails in, or pull nails out. A screwdriver can twist screws in or out.
On the other hand, a saw only has one function: it cuts things.
So if you needed to perform a specific task, you’d use the right tool. You wouldn’t try to cut wood with a hammer, or pound a nail with a saw. That would be stupid (but kinda funny to watch).
Looking at programming, that would sort of be like trying to pack on muscle by using a lot of cardio: a truly bad idea, and one that just isn’t going to work.
By and large, I think most people are smart enough and capable enough to avoid such an obvious mistake.
All right, that’s a not so hard…but what about something a bit less obvious?
For example, if you squint a bit, a screw kinda looks like a nail. If you try hard enough, and don’t know any better, you can certainly use a hammer to drive a screw into wood—it’s not optimal, but it can be done.
Who’d do that, though? It’s stupid. Well, that’s exactly what most people are doing in their fat loss programming, especially when it comes to trying to FIX slow fat loss..
Going briefly back to the tool comparison, when you begin a construction project, there are times where you need to hammer nails, and times where you need to turn screws. You can try to use the same tool for both jobs, but deep down you know that’s not the best way to go about it. If you try hard enough, it might work, but it’s going to take longer and might mess things up a bit.
In much the same vein, you have to switch programs—that is, switch fat loss tools—once you’re trying to FIX slow fat loss.
You see, as you get closer and closer your fat loss goal, you can’t just keep using the same program you used in the beginning. It’s not that that program isn’t good—it’s just not intended for such exacting work.
What you need is a fat loss program that is designed specifically for that purpose—designed with the not only the difficulty of losing those pounds in mind, but also designed to offset the physiological processes that create s l o w fat loss.
And until now, there haven’t been many such fat loss programs. (Final Phase Fat Loss changes all that. )
Now, you’ll have a new tool in your tool box—one designed specifically to FIX slow fat loss—by addressing fat loss on a HORMONAL level. (More on this later).
Adding this program into your overall programming is the best step you can make towards getting to where you want to go.Check it out Here!
Slow Fat Loss FIX Number 2 –
FIX Your "Cardio"
Cardio is a hot topic. A few years ago, it seemed like nearly every trainer in the world had made it his quest to tell everyone under the sun that "slow-go" or long-duration and moderate intensity cardiovascular was a waste of time, and that harder was smarter.
At that time, it seemed that High Intensity Interval Training—a protocol involving alternating short but intense periods of work with even short periods of rest—was the best option for cardio.
As it turns out, we were only half right.
More recently, we’re seeing an even better way emerge.
Supported by both research and empirical evidence, it seems that cardiovascular exercise done with weight is actually superior even to interval training. Now, that suits me just fine, because that’s pretty much what I’ve been doing with my clients for the past three years, and we’ve been seeing phenomenal results.
The cute industry buzzterm that’s being used a lot is "metabolic resistance training" or MRT. I’m not really in the mood to come up with my own cute buzzterm, so let’s stick with that.
Here are just a few reasons why metabolic resistance training is better than general cardio:
 Higher caloric expenditure when compared minute to minute
 Increased stimulation of muscle, helping to hold onto LBM when dieting
 Increased Excess Post-exercises Oxygen Consumption (EPOC)
So, MRT is really just fast paced lifting, right? Kinda. The best way to do metabolic resistance training is to use non-competing circuits—that is, set up a circuit of exercises during which you alternate opposing muscle groups.
Examples would include doing a chest exercise followed by a back exercise, or alternating an upper body exercise with a lower body one, you allow the opposing muscle group to rest. By setting your workouts up like this, you can move faster, rest less frequently, and get a great total result.
The great thing about MRT is that it’s more of a concept than a protocol.
That is, it’s adjustable to nearly any type of training. You can get a great MRT workout with so many different pieces of equipment and styles of working out.
Kettlebells are a great tool for metabolic resistance training, and it’s easy to see how they’re great for fat loss. I won’t waste time writing about kettlebells because everyone else has been doing that for the
past year. I’ll just say that KBs make a great fat loss tool and lend themselves to MRT quite nicely.
Another great way to start using MRT is with dumbbell or barbell complexes, which are exercises circuits using minimum space and equipment.
With a complex, you transition smoothly from one exercise to another, never letting the barbell or dumbbells leave your hands. It’s fast-paced, effective, and brutal.
You can even do metabolic resistance training fat loss using just your bodyweight—something that’s been made clear by bodyweight training expert Craig Ballantyne.
Talk soon.
Enjoy your program
Bernard C. Gakwe

BAD NUTRITION ADVICE

Bad Nutrition Advice From The Biggest Loser Show

I have to admit... up until this season, I have never watched that much of the "Biggest Loser" tv show.And although I hear a lot of people criticize the show for many reasons, one thing I like about it is that I feel it gives people hope... people that have long given up on getting the body they want and falsely think that they are "cursed with a bad metabolism" or other garbage that goes through their minds. I think there's definitely a great motivating aspect to the show that can really help a lot of people to finally lose weight.Although one criticism I have is that I think it makes people think that losing 10-15 lbs a week is normal, when it most certainly is NOT.

Obviously the people on the show are basically in a camp where calories are controlled and they work out for ridiculous numbers of hours per day. So then when average Joe or Jane goes to try to lose weight, and he or she only loses 2 lbs per week, they think they are "failing", when in reality, that's a perfectly healthy weight loss pace.And now comes my nutritional criticism of the show...I couldn't help but cringe about some of the nutrition advice on several of the recent episodes. The first example...On one of the recent shows, they had one of those "trainer tips" 30-second spots on the show, and the recommendation was to eat MORE cereal if you want to lose weight. Are you kidding me? The ONLY time I would recommend more cereal is if somebody's goal involved wanting to GAIN weight.Check it out Here!

Seriously, I've had clients in the past that had difficulties gaining weight, and one of the techniques we use in those cases is to have them eat more grains like cereal, because it tends to stimulate weight gain nicely. But it's few and far between where people actually want to GAIN weight, so this recommendation to eat more cereal to aid weight loss is one of the most ridiculous things I've ever heard.Of course, this little 30-second "trainer tip" was sponsored by a cereal company... big surprise.I could go on and on as to why we DON'T need any more grains in our diets... but I think this previous article of mine explains it well 3 foods we should STOP eating
The second example...The next nutrition criticism I had wasn't a bad trainer recommendation, but it shows some misunderstanding of nutrition by the contestants. One of the contestants chose a breakfast sandwich of egg whites on whole wheat bread.This shows 2 things that they misunderstand about nutrition... for one, they falsely think that they need to avoid egg yolks, when those yolks are vitally important to controlling their appetite and balancing their fat burning hormones. As you know from one of my previous articles, egg yolks are actually the MOST important part of the egg. And the second misunderstanding they have is that "whole wheat" is good for you and a good thing for fat loss. Again, I would only recommend bread (even so-called "whole wheat" bread) for somebody that is trying to GAIN weight... not for somebody who is desperately trying to lose weight. Read this article to see more details about the problems of eating lots of wheatCheck it out Here!

If I was to recommend one of the best breakfasts for fat loss, I'd recommend several WHOLE eggs with lots of veggies. I personally LOVE a 3 or 4-egg omelet with onions, mushrooms, zucchini, red peppers, spinach, and topped with salsa and sliced avocado! The third example...This is another example of a misunderstanding of nutrition by the contestants. In one of the shows, several of the contestants scolded another one of the contestants because he was thinking of making a steak for dinner. They told him that he MUST have fish instead of steak. They seem to have this false assumption that steak is somehow horrible for you.... which in the case of a corn-fed steak, may be the case.However, this ignores the fact that a grass-fed steak can be equally as good of a fat loss meal as a piece of fish. Actually a steak, vegetables, and a salad is a perfect meal plan, especially if it's a grass-fed steak which contains that oh-so important healthy fat called CLA, which can help you to burn fat and build muscle. And CLA is something that fish doesn't have.I would be more concerned about his choice of side dish rather than the steak or fish question.

The more important thing is to avoid the starchy carbs and focus on the meat and vegetables if fat loss is the goal.I could go on with more examples of nutritional misunderstandings on the Biggest Loser show, but I think this gives some good ideas for now.Check it out Here!

Enjoy your reading

Bernard C Gakwe.