Advertisement

Sign up for our daily newsletter

Advertisement

Program for the gym to lose weight – The 8 Best Exercises for Weight Loss

Rest 60 to 90 seconds between each set.

David Stewart
Tuesday, December 26, 2017
Advertisement
  • Strength training, with your own bodyweight or lifting weightsis one of the most effective ways to lose weight. Compound movements are my jam!

  • The key to an effective weight loss plan is to focus on your diet.

  • If you've tried one of the classes here and there lowe didn't really love it, don't give up on the sport or practice altogether. A sample weight-loss routine from Calabrese includes full-body strength on Monday and Friday, cardio and abs on Tuesday and Saturday, legs and butt on Wednesday, and rest or active recovery on Sunday.

Search M&F

You can switch up your routine, too. I have linked an article below proving that free weights are indeed superior to machines 1. Instead, you have to burn more calories than you take in. Exercise 3 of

But understand fo we are not lifting like those following mainstream routines. Regular strength workouts lead to better results. Use it as a secondary activity and watch the fat melt away. Go back and forth between these paired exercises with as little rest as possible. Compound movements are exercises that target many muscle groups at the same time such as the bench press, squat, dead lift, etc. The majority of people are utterly confused when it comes to fitness.

ALSO READ: Can You Lose Weight Eating Jacket Potatoes Bbq

All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times. This article tells you all you…. Many people weigt alternate steady-state cardio session days with interval-based cardio days. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. Results can be incredibly difficult to come by, may take a very long time to achieve, and are also really hard to maintain. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Then rest for losee program for the gym to lose weight. Importantly, it can also help you lose weight and belly fat. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. It's best to log this type of workout in a class, as Rosante says it's crucial for beginners to learn proper form from an instructor who can help keep your intensity level high. Consider weight training "the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole," says Rilinger.

  • March 23, a.

  • Jump to the routine. Exercise and physical activity is an important part of healthy weight loss because it provides two very important benefits: Increases the number of calories you expend — this can help you achieve a deficit.

  • Per 30 minutes, a pound kg person burns calories doing backstroke, calories doing breaststroke, calories doing butterfly, and calories treading water 5. How you swim appears to affect how many calories you burn.

On day six, you will work on muscular endurance buy shifting the rep range from toand decreasing the rest time to If there's one exercise no one likes, it's probably burpees. Are you a beginner looking to lose weight via a proper gym workout plan? If not, remove the 10 lbs and add 5 lbs instead.

Think of a squat like you're sitting into a chair. People often stop losing before they reach their desired weight. When it comes to deciding on your the gym length, ;rogram is more important than the duration. Here's one to help you wake up in the morning. The most important thing to find when looking for the box CrossFit slang for "gym" that fits you best: a well-informed coach who can explain and modify the moves, and make sure that you don't push yourself to the point of injury.

How this workout program works

Rest 60 to 90 seconds between each set. Exercise 11 of Exercise and physical activity is an important part of healthy weight loss because it provides two very important benefits:.

Lean meats, lots of fruits and vegetables and plenty of weitht will make up the bulk of your diet. Exercise 4 of Build strength and cardio simultaneously with just one barbell and five moves. Also by Pete Williams, C. These studies are very flawed in that the subjects are always inexperienced lifters.

As long as you follow the guidelines above, you will make progress. If you are constantly changing up your routine, there is no way to measure this very important metric. Well, the next time you hear someone claim that carbohydrates are vital to building muscle, ask them to define what a carbohydrate, or even a macronutrient, is. Jumping rope not only improves coordination and cognitive function, but the intensity of this workout elevates your heart rate, helping you burn about 1, calories per hour, explains Shaikh. Good luck and feel free to reach out if you have further questions. If the experiments were extended past 6 months, the results would change dramatically.

3. Compound movements

All you need to do program for the gym to lose weight choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times. Sign up for our SELF Motivate newsletter Get exclusive workouts, fitness tips, gear and apparel recommendations, and tons of motivation with our weekly fitness newsletter. Oprea echoes this sentiment: "Everyone has this hour in their head, but realistically most people don't have that kind of time. First, here are some very basic things you should know before you get started on a new exercise regimen for weight loss.

We all have different welght to recover from a workout. Also by Jon-Erik Kawamoto. Any successful fat loss workout program is going to take you out of your comfort zone, both in the gym and in the kitchen. Thank you for signing up. ProForm offers several top-of-the-line home exercise bikes. Do Warmup A on Day 1 and Day 3.

  • Key words: gentle movement. And, friend, we've got you covered.

  • More news.

  • In fact, even if you don't have a history of disordered eating you should talk to a doctor about losing weight in a healthy way.

  • Muscle mass does not make up for the nutrition side of weight loss, but it can help. Additionally, the yoga group experienced improvements in mental and physical well-being

  • Now go start crushing your goals and lose weight today.

  • This allows them to workout for hours a day without over training. Fitbit wristbands are a staple amongst weight lifters and runners.

Any compound lower-body move or variation will work for this one, like a goblet squat or ot dumbbell deadliftsays Rosante. Although most people want to lose weight quickly, experts often recommend losing 1—3 pounds 0. Jogging and running are great exercises to help you lose weight. Again, do three sets of 12 reps without resting in between the exercises feel free to take 60 seconds between sets. That way you're burning max calories while building strength-win-win.

She covers all things health and wellness including fitness, nutrition, and general health, as well as travel, beauty, and lifestyle. If you can't make it to a studio, though, you can virtually sweat it out with Rosante in his minute C9 Challengeor try this bodyweight-only program for the gym to lose weight routine. Keeping in mind the eating well and the sleeping enough, there are certain exercises and workouts that can be particularly useful in helping you lose weight or burn fat or change your body composition. Deciding on the best plan of attack is easier said than done, though, since even fitness experts aren't unanimous on how to lay out the perfect week of workouts. For anyone who has a history of disordered eating, even if you're in recovery, you should speak with a doctor before you pursue any weight-loss goal, including starting a new exercise routine. Key words: gentle movement.

It’s not enough to get out there and get sweaty: Weight loss requires strategy.

Wieght, diet plays more of a role in fat loss than high intensity workouts. You can combine low-impact cardio with bodyweight exercises, like in this workout below from LIT Methoda low-impact, high-intensity workout. First, lifting weights can help you lose fat while still building musclewhich is awesome for your metabolism. March 23, a.

  • Although most people want to lose weight quickly, experts often recommend losing 1—3 pounds 0. First things first: Even if you are working out to lose weight, you still want to include some weight training instead of going overboard on cardio.

  • One mistake I made when I started working out was following the common paradigm for weight training:.

  • Summary Weight training can help you lose weight by burning calories during and after your workout.

  • List of Exercises. Form should always be your first priority.

  • Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.

Minute-by-minute, cardio burns more calories than strength training. As explained above, this is the best way for a beginner to build a solid foundation. More Fitness. Focus on hitting reps with maximum intensity. The sequel to this beginner gym workout is our 12 week body transformation workout plan — a longer, circuit-based program designed for those that graduated from beginner level and need a new challenge. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Find out which exercises can help you lose weight. Losing weight too fast can have pose health consequences. By the time you climb out of the pool, your muscles will be pleasantly worn out. Get Daily Fitness Inspiration Right in your inbox. Summary Interval training is an effective weight loss strategy that can be applied to many types of exercises, including running, jumping, biking, and more. You may think you have to do cardio, cardio, cardio if you're trying to lose weight, but strength training is incredibly important because having more muscle mass increases your metabolic rate, which means you'll burn more calories at rest while your body works to maintain muscle tissue. So you can step back into plank, step forward into a squat, and no jump at the top.

Beginner Weight Loss Starts Here

SELF does not provide medical advice, diagnosis, or treatment. It's all a cycle. Deciding on the best plan of attack is easier said than done, though, since even fitness experts aren't unanimous on how to lay out the perfect week of workouts. First, here are some very basic things you should know before you get started on a new exercise regimen for weight loss. This goes hand in hand with building bone density and strengthening your cardiovascular system," Taylor says.

Start losing weight by attacking week 1 program for the gym to lose weight our four-week workout plan to lose weight and burn belly fat. Also make sure you learn the proper form. Although free weights are much better than machines, many scientific studies seem to suggest otherwise. If the key to dropping fat is to burn more calories than you take in, any activity will increase the number you burn. Exercise 2 of I have read a couple of your articles and find them informative, would you not find that lifting heavy for a beginner would sacrifice form. Simple ways to be active every day.

And you can use this protocol with any number of different exercises. The intense periods proggram shorter like one to two minutes and you usually recover for about twice that two to four minutes depending on the workout. I recommend tracking how heavy you're lifting in order to see your progression over the four-week period. Yes, Please No Thanks. View this post on Instagram.

Here’s the basic breakdown of what you’ll be doing:

Instagram star and trainer Josh Webb's heavy-hitting routine may leave you gasping. No matter what they say, all bodybuilders use performance enhancing drugs that allow them to recover amazingly fast. Next, set up a treadmill to the maximal incline and at a speed you can sprint for seconds. Also, training back two days in a row is overkill.

One loes I made when I started working out was following the common paradigm for weight training:. Thank you for signing up. Key Point: A well-structured beginner gym workout routine helps with weight loss by boosting calories burned and maintaining lean mass while dieting. People often lack the motivation to get started or continue on a weight loss diet.

It just can't be the only part. You can also get lose weight cardio in by doing workouts like riding a bike, skating, and swimming. Topics boot camp weight loss Workouts tabata strength training. Remember, diet plays more of a role in fat loss than high intensity workouts. But if you're feeling stuck in your current routine or want to try new exercises that can help you lose weight more efficiently and effectively, I've tapped three expert trainers below who share the best exercises that really work for weight loss. How you swim appears to affect how many calories you burn.

I'm a Trainer, and This 4-Week Workout Plan Will Help You Lose Weight and Build Muscle

The best part? When you diet for weight loss without exercise you can often lose muscle mass too. If you choose to do cardio, I suggest a min session on the treadmill or stair master, twice a week on your rest days.

Exercise 14 of This allows them to tl for hours a day without over training. We'll keep you updated on our latest guides and advice. Lets get started…. Adam is the founder and main contributor for Olympic Muscle. For years I believed that over-training was simply an excuse for lazy people.

The 4th idea weigyt accept is that machines are a waste of time. When it comes to changing the way your body looks, calories are king. Therefore if you did chest on Monday, you should wait until at least Saturday to hit chest again. Post Views: 5, The high rep, low weight routines that gurus recommend wont help.

Latest posts kose Adam see all. Those who prescribe workout plans that follow this paradigm tend to forget that everyone is built differently. Simple ways to be active every day. I have been lifting for over 15 years and benefit most when I train large muscle groups chest, back, legs, shoulders every 4 days, and small muscle groups biceps, triceps, calfs, forearms ever days. You may be exited to start your journey and eager to lift daily.

Exercise for Beginner Weight Loss

Don't Miss Out! Medically reviewed by Peggy Ot, M. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts — shoot for hours per night. Here are the types of exercise trainers recommend to get the most out of your gym or park, or living room time. If you want to lose weight—and it's totally cool if you do and totally cool if you don't—adopting healthy eating habits has got to be step numero uno.

Anything that gets your heart rate up but you can still carry progrqm conversation through, says Rosante. Although they seem similar, the key difference is that a jogging program for the gym to lose weight is generally between 4—6 mph 6. Latest Fitness. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. Make sure to check the table for the suggested timeframe for the following week s. If you're training indoors, here are a few fat-burning treadmill routines to get you started. Then rest for two minutes.

ALSO READ: Lose Weight Fast Build Lean Muscle

How much weight you can expect to lose from exercise depends on many factors. Find out which exercises can help you lose weight. To get started, aim to jog for 20—30 minutes 3—4 times per week. View On One Page. While both forms of cardio are effective, if you are concerned about your joints keeping up with your new workout routine, or you know that previous injuries limit you from doing high-impact movement, low-impact cardio is a great option.

Your information has been successfully processed! For some people, it's actually much healthier to ignore your weight altogether, or never think about calories, or focus on literally anything else. Medically reviewed by Peggy Pletcher, M. Here's the trick to remember: It's a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you'll use muscles that are typically ignored in other workouts hey there, obliques. And you can use this protocol with any number of different exercises. Try it: Here's a yoga flow sequence for stronger abs.

1. Interval Training

Familiarize your self with these exercises and their variations. Exercise 11 of This program can be used for anything from 4 up to 8 weeks.

  • Save FB Tweet More. Mercey Livingston.

  • I have read a couple of your articles and find them informative, would you not find that lifting heavy for a beginner would sacrifice form. Muscle and Fitness Hers Promotions.

  • Read article. It's a given that all forms of exercise help you get your heart rate up, which allows you to burn calories.

  • If your biggest excuse for skipping a workout is being crunched for time, Tabata is your dream come true. High-intensity interval training, or HIITis one of the many styles you can do.

  • Your information has been successfully processed! Key words: gentle movement.

Close this dialog window View losd. Read article. Strength training, with your own bodyweight or lifting weightsis one of the most effective ways to lose weight. So, to lose fat as much as possible, your program will consist of 3 full body workouts per week alternating between Workout A and Workout B with 2 days of cardio and 2 days off. In general, lighter weights require a higher number of reps and sets, and heavier weights require fewer reps and sets. Weight training.

  • That way you're burning max calories while building strength-win-win. So I say fit in as much as you can.

  • For example, eat a light snack before exercise to keep your energy up. ProForm offers several top-of-the-line home exercise bikes.

  • Many exercises can help you lose weight. You can do this entire sequence mock-style, though, if you don't have a rope handy.

  • The first issue is that triceps are trained the day before chest.

They leave you exhausted, low on energy, sore and much more likely to get injured. As tje above, this is the best way for a beginner to build a solid foundation. Our goal is to be in and out of the gym within 60 mins tops while lifting as heavy as we can throughout the entire workout. Muscle and Fitness Promotions. More news. Exercise 6 of

The sequel to this beginner gym workout is our 12 week body transformation workout plan — a longer, circuit-based program designed for those that graduated from beginner level and need a new challenge. If not, remove the 10 lbs and add 5 lbs instead. Digital fitness platforms are proving to be an unlikely solution to the disproportionate burden women felt throughout the pandemic, as well as the…. The intensity part is what is going to help you lose weight. ProForm offers several top-of-the-line home exercise bikes.

Final thoughts

Similarly, Autumn Calabrese, Beachbody trainer and creator of 21 Day Fixsuggests a mix of cardio and weight training for anyone trying to lose weight. Harvard Health estimates that a pound kg person burns around calories per 30 minutes of practicing yoga 5. An 8-week study in 37 middle-aged women found that performing Pilates exercises for 90 minutes 3 times per week significantly reduced waist, stomach, and hip circumference, compared with a control group that did no exercise over the same period Cycling is great for people of all fitness levels, from beginners to athletes.

Here's a minute strength workout for when you have a bit more time. If you need a starting point, he suggests doing 10 burpees10 mountain climbersand 10 plank ups for seven minutes, trying to do as many rounds as possible and aiming to beat yourself next time. Alexa received her bachelor's degree in journalism from the renowned Missouri School of Journalism, and her digital work Try it: You can do these 4 fat-burning workouts on a treadmill.

But there are some general guidelines that can help if you're trying to piece together your own program. The first style of training I tell people tto begin with is strength training, because it can help lower your body fat percentagebuild lean muscle, and it can be modified for all levels. To do that, Rosante suggests extending your session to 20 minutes and following the same format. This article explores whether exercise really helps with weight loss. Before you hop on the treadmill and slave away, know that not all types of exercise are created equal. Major muscles recruited - mid trapezius, rhomboids, posterior deltoid, anterior deltoid, pecs, abdominals, triceps, biceps glutes, quads, hamstrings and stabilizers of the spine. Some types of workouts may help you lose weight quicker than other types, and you may need to adjust your exercise routine as you go along.

  • Don't get me wrong—if you're trying to lose weight, a solid exercise regimen should be part of your plan.

  • Your goal is to outperform last weeks numbers, even if just by a single rep.

  • View On One Page. If you're on a low-carb diet but not losing weight, here are 15 things you can try.

  • Muscle and Fitness Promotions.

  • That means trying your absolute best to lift heavier weights each week. Although free weights are much better than machines, many scientific studies seem to suggest otherwise.

Exhibit A: This GoalCrusher who lost 40 pounds after taking up hula fr. To do that, Rosante suggests extending your session to 20 minutes and following the same format. But proper form here is key. To get technical, you need to create a calorie deficit, losd means using more calories in a day than you consume—and the consumption part plays a much bigger role in that than burning calories in the gym, or while carrying your groceries home, or any of the other myriad ways you put your muscles to work each day. Summary Pilates is a great beginner-friendly exercise that can help you lose weight while improving other areas of your physical fitness, such as strength, balance, flexibility, and endurance. Every workout should begin with at least five to 10 minutes of warming up. There are many different cardio workouts to choose from, such as biking, jogging, walking and dancing, and just because weight loss is a goal does not mean you have to do something high-impact that's hard on your joints.

Does Basketball Make You Taller? Exercise 9 of If you enter your email, we'll send you your calorie intake guideline as well as some useful links. Share 2. Learn the movements before you lift heavy weights Safety always comes first. The most single most important metric for weightlifting success is how much you can push. Even knowing which exercises will help you achieve your goals is confusing.

If your goal is to lose weight and get lean follow this fat loss workout program.

Lastly, choose workouts you find enjoyable. Exercise 14 of You may be exited to start your journey and eager to lift daily. Also by Jon-Erik Kawamoto.

There are many different cardio workouts to choose from, such as biking, jogging, walking and dancing, and just because weight loss is a goal does not mean you have to do something high-impact that's hard on your joints. This tool is cheap, portable it'll fit in the tiny parts of your suitcase! And, friend, we've got you covered. Also, many treadmills have built-in cushioning, which may be easier on your joints. The Surprising Truth.

ALSO READ: Lekkere Smoothies To Lose Weight

Pull all 10 toes off the ground so you're sitting back into the posterior back part of body. Here's some info about how to superset at the gym. As you start to drive back up, press weight through your heels, engaging glutes and hamstrings back to standing position. Medically reviewed by Deborah Weatherspoon, Ph. Cardio is an important part of any exercise routine, and you should include it in your weekly routine, along with strength training.

  • Don't Miss Out!

  • Rest 60 to 90 seconds between each set.

  • View On One Page.

  • Lrogram swim 10 sets of meters that's back-and-forth lap in an Olympic-sized poolresting for one minute in between sets. While both forms of cardio are effective, if you are concerned about your joints keeping up with your new workout routine, or you know that previous injuries limit you from doing high-impact movement, low-impact cardio is a great option.

  • Now here's a quick minute total-body dumbbell workout and another minute living room dumbbell workout to get you started.

These workouts include joggingbicycling, power walkingswimmingand aerobics. Using compound exercises helps you achieve this as they work multiple muscle groups at once so let you cover more muscle is less exercises. Pushups are a great workout for building upper body strength and can strengthen your lower back and core. So, to lose fat as much as possible, your program will consist of 3 full body workouts per week alternating between Workout A and Workout B with 2 days of cardio and 2 days off. The fundamentals. Along with a regular exercise routine and a healthy diet, look for other ways to be active every day.

I spent hours in the gym grinding and destroying my body. High-intensity interval training HIIT involves short bursts of intense exercise alternated with recovery periods. Every muscle in their body must be in perfect proportion to one another. I want content for This full-body, demanding workout will amp up your heart rate while increasing your arm and leg strength and helping you develop a strong core, explains Blozy. When it comes to changing the way your body looks, calories are king. This beginners gym workout plan for weight loss will focus on lifting heavy weights and doing intensity low rep sets.

Top Navigation

I like cardio because it's been proven to help you burn fatand it gives you variety in your workouts. So as long as you're moving around a bit, you're good to go. Weight training is a popular choice for people looking to lose weight.

The effect isn't enormousbut building muscle means more muscle mass ffor churn through calories as you go about your day. Learning how to calculate your macros can sometimes be easier to manage than counting calories, and some say it's more effective. You may not have found an instructor you love yet, and that can make or break your goals. If you have an hour, do an hour. This means starting at a weight that's not challenging and working your way up. If your biggest excuse for skipping a workout is being crunched for time, Tabata is your dream come true. You're probably either like, "Yes, I love running!

ALSO READ: Bloating In Dogs From Overeating Images

It incorporates the strength trainingcardio, and rest days you'll need to meet your weight-loss goals. Set forr timer for the number of minutes X recommended and choose a weight you can perform 10 repetitions with. Read more. Go back and forth between these paired exercises with as little rest as possible. Tell us what you think For example, pedal as hard as you can on a bike for 30 seconds followed by pedaling at a slow pace for 1—2 minutes.

Incorporating interval training into your routine can help you burn more calories in less time. Trying to lose weight? Many exercises can help you lose weight. Otherwise, just do a good thw workoutbut then still move the rest of the day. Interval training, more commonly known as high-intensity interval training HIITis a broad term that refers to short bursts of intense exercise that alternate with recovery periods. Remember, diet plays more of a role in fat loss than high intensity workouts. An active recovery day isn't a free pass to lie on the couch and do nothing.

2. Weight Training

Repeat for eight rounds on that one move so, four minutes of work before resting for one minute and moving on to the next exercise. We're all about helping you get sweaty in pursuit of your goals, whether that means getting stronger, hitting a new PR, or losing weight. Squat and rotate to the left, bringing the medicine ball diagonally across the body until the ball is as close to the outside of the left foot.

  • We're Hiring!

  • Build strength and cardio simultaneously with just one barbell and five moves.

  • Walking is one of the best exercises for weight loss — and for good reason. Try it: Here's a 4-minute Tabata you might want to try.

Well, yeah. Those who prescribe workout plans that follow this paradigm tend to forget that everyone is built differently. Read this next. This gives you tl of a stimulus to build toned muscle, but also allows you recovery time too. Exercise Number. This full-body, demanding workout will amp up your heart rate while increasing your arm and leg strength and helping you develop a strong core, explains Blozy. Doing more than 13 sets will likely result in over training.

You may not have found an instructor you love yet, and that can make or break your goals. Close this dialog window Add a comment. Here's some info about how to superset at the gym. Before we really get into it, we want to make it clear that weight loss as a goal isn't necessarily for everyone. When it comes to exercise, more is not always betterand it's important to give your body a change to rest and repair. Then rest for two minutes.

Attack your weight-loss goals by diving into this minimal-equipment, fat-burning routine.

Plus, if you're lifting at a high intensity, you get the added fpr of the " afterburn effect ," which is when you've put down the weights but your body is still using up extra energy. And while cardio is great for elevating your heart rate and burning calories, it's not the most efficient exercise you can do for weight loss. It's effective for improving your endurance and stamina and will help you burn calories since you increase your heart rate, although it will likely stay lower than in the interval range. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.

They leave you exhausted, low on energy, sore and much more likely to get injured. Male Female. At the other end of the spectrum, we have isolation movements. The most single most important metric for weightlifting success is how much you can push. Not getting a pump, working out for long sessions, switching up your routine, etc. Anyway, back to this plan… Complete your full-body workout days per week.

Directions On each day, do the corresponding workout in order alongside the corresponding warmup. Follow us Facebook Dor Youtube Pinterest. If you feel lost and confused, you are not alone. Each workout is only between minutes, and all require just minimal equipment. It involves intense bursts of exercise to elevate your heart rate, followed by 15 seconds of rest.

Search M&F

This is what you need to do to get ripped. While they focus on isolation movements, light weights, and high sets and reps, we will focus on:. One thing the research shows us though is that being too restrictive on your diet makes it tough to follow.

Exercise 5 of Exercise proogram of Nothing too heavy, though. You simply wont have the energy for it, and if you do it will take a long time to finish your session. As long as you follow the guidelines above, you will make progress. Use it as a secondary activity and watch the fat melt away.

We all have different capacities to recover from a workout. Your information has been successfully processed! Its really that simple. Written by Jon-Erik Kawamoto.

Read more about:

Sidebar1?
Sidebar2?