Tag Archive for: wonderfully fit

Losing Weight With Running

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Running is one of the best ways of losing weight, as attested to by many experts and the hundreds of thousands of runners who had lost weight.

If your immediate goal right now is losing weight, running is one of the best alternatives. It is almost without cost. It might even be the cheapest weight loss program bar none.

running

The doctor

The very first person you have to see and talk about your plan of losing weight is your doctor. Only he would know for sure everything about you, your body, your health and the things that may be good or bad for you.

After you get your doctor’s permission, begin to implement your plan of losing weight through running – gradually at first. For some, walking for a short period of time is a good start.

Walking will first help you improve your cardiovascular health. After which, you may begin to do some slow jogging. Follow this up with running after a time.

Your body needs to be familiar with the new regular activity. Your trainer and your doctor could give you a timetable.

Slow and gradual

Once you are into regular running according to plan, you do not do sprints right away in the hope of losing weight faster. Also wrong would be to overdo the length or the time limit of your running, again in the hope of losing weight faster.

Starting out slow and gradual in your running program can give you the room to modify, change, or scrap some parts of your program until you are comfortable and satisfied with it.

Changes

Changing your workout routine is one very important consideration in your weight loss program. To those who do not understand this, there is a big tendency that runners might abandon their running routine at this time.

After some time when a runner had already been deep into his running program, the body stops losing weight.

The simple explanation is that the body readily adapts to any new situation and can become accustomed to a running program. By this time, the body becomes very efficient and only requires fewer calories to do the same amount of work.

The unfortunate side effect is that the body stops losing weight as well.

After weeks of running, and after losing some amount of weight, you may find that your weight loss slows down. Sometime later, you will notice that your weight stays as is, unable to lose a single pound.

One way to resolve this is to vary the distance, length or intensity of your running. You may increase the length to about 3 to 4 miles, or lengthening the time each day, or perhaps running at a faster pace.

Doing this can challenge the muscles anew. The body cannot become more efficient and has to burn some calories to complete the new additional requirement.

In addition, you can help challenge the body by doing some changes in your diet. A potent combination in losing weight is increased activity levels and dietary changes.

All in all, keep to your schedule and your program. After a while, your weight goal can be achieved and you will stile enjoy the activity of running.

 

A Lack Of Vitamins

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Everyone knows that the human body needs a certain amount of vitamins and minerals everyday to function properly and remain healthy. A well balanced diet can supply your body with the vitamins it needs, although problems and disorders can arise if your diet doesn’t supply your body with the vitamins it needs. The symptoms of vitamin deficiency will normally present themselves when the lack of vitamins is at an advanced level.

Those who don’t get enough of vitamins A, B1, and B2 for example, will always feel tired, along with a loss of appetite. Other symptoms include mental and emotional stress, chapped lips, and other annoying or painful habits.vitamins

The most common causes of deficiency include a poor diet, alcoholism, stress, a lack of vitamins, or medicine that interferes with your ingestion of vitamins. If you are always feeling tired or feeling a lack of energy, you are probably short on the vitamins that your body needs to have on a daily basis. If you visit your doctor and tell him the problem, he will probably recommend vitamins and supplements that will give you want you need. Whatever you do, you should never overdo it and try to catch up on what you’ve been missing – as this will do you more harm than good.

Even though you may be following a healthy diet, you’ll still need to take vitamins and supplements. No matter how healthy you eat, you should still use the right vitamins and supplements to give your body what it needs. Vitamins are a great back up source, as they will provide your body with the minerals and nutrients it needs in the event of your diet failing you.

Before or after every meal that you consume, you should take vitamins or supplements. If you have a deficiency in a certain vitamin or vitamins, you should make sure that you never miss taking the vitamin you need. Even though you may not realize it, being deficient in a vitamin can greatly damper your performance as well as the overall health of your body.

When you look for supplements, you should always look for those that contain vitamins B6, B12, D, E, and folic acid. Along with being considered dietary supplements, these well known vitamins will help to fight cancer and help your heart remain healthy. The combination of these vitamins will help your body to remain healthy, boost your immune system, and keep you feeling refreshed.

To remain healthy and keep your body operating as it should, you’ll need to invest in vitamins and supplements. You can find them online or at local nutrition stores, many of which won’t cost you much money at all. No matter what your age may be, you’ll need to ensure that you are eating the right foods and taking the right foods. Keep in mind that you should never replace food with vitamins, as they are more less meant to give you additional nutrients and minerals.

Anytime you aren’t able to eat the right food, you should always turn to vitamin supplements to give your body what it needs. Supplements and vitamins are one of the best investments you can make, as everyone needs vitamins in their body. Even though the costs may add up over time, it is more than worth it when you think about. For what you spend in vitamins and supplements, you’ll be keeping your body healthy – and preventing a deficiency in vitamins. Although vitamin deficiency is very common these days, it doesn’t have to be.

 

Losing Weight the Healthy Way

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Almost 108 million Americans were over weight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020.

One way to prevent this scenario is to make people aware of the risks of being overweight or obese.weight

Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:

  1. heart disease
  2. stroke
  3. diabetes
  4. cancer
  5. arthritis
  6. hypertension

Losing weight helps to prevent and control these diseases.

The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplement or pills do not work. If they do, the results are just temporary.

It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.

Here are some tips on how you can lose those unwanted pounds the healthy way:

1. Do not starve your self.

The key to a healthier way of losing weight is: Do not diet.

You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips).

2. Start your day right.

Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism.

Your food intake after you wake up will be used to burn fat all day long.

3. Eat small, healthy meals frequently.

Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.

4. Decide on how much weight you want to lose.

Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.

5. Drink lots of water.

Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.

6. Avoid too much sugar.

Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7. Watch your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level.

There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.

8. Exercise.

Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. Use these activities and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.

Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.

Indoor Running

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Among runners, there are two opposing camps debating on the merits of running indoors, particularly on top of a treadmill. One faction is very vocal in its dislike of these man made contraptions that are very popular equipment in spas and gyms.

The other group is equally at home running on treadmills as well as doing their jogging outdoors. These runners do not particularly like one over the other. Most often, the reason they give on why they use treadmills is convenience rather than preference.

running

Treadmills are preferred and popular in smog-filled urban areas and outdoor running are enjoyed by those in suburban places where smog is not yet a menace.

Treadmills

There are many reasons given by treadmill users and fans regarding their preference of the gym’s most-used equipment.

Treadmills are consistent and familiar all throughout. Aside from the safety factor in running indoors, treadmill users like the familiarity aspect of the equipment. What is more, you can set the speed and the incline of the contraption.

In treadmills, you do not have to worry about rains, extreme heat, or snow. In the comforts of a closed indoor space, you can work out to your heart’s content.

You can safely wear your iPods and headphones and listen to your favorite music while exercising. (For relative safety, use of headphones for music listening had been discouraged for outdoor runners.)

Running outdoors

On the other side of the discussion, there are runners who will brave the most inhospitable weather like a heavy downpour rather than run on top of a treadmill.

For them, the visual stimulation of the sights afforded them during their runs adds up to the appeal of outdoor running. Some runners who can run up to 10 miles outdoors get bored after only a couple of miles on a treadmill.

More treadmill uses

For anti-treadmill runner, there are other ways to make treadmill use more exciting than usual. One can open some seldom-used controls of the machine and use them to your advantage.

One way is to incorporate sprints in your workouts. After warming up for about 10 minutes in a leisurely pace, increase the speed and do a sprint for about 2 minutes.

Afterwards, slow the pace and do some jogging for a few minutes until your heartbeat falls to about 120 beats a minute. Speed up the machine again and do a sprint for another 2 minutes or so.

Another way is to take advantage of the pre-programmed courses on most of the new models of treadmills. These courses include several changes in speed and incline. Runners who have tried them swear they are no different from those natural elements they meet in outdoor running.

Still another use of the treadmill for runners is to use them to train for faster speeds, say, if you are angling to enter in your local 5K run. Begin by incorporating short sprint intervals in your treadmill running starting as short as 30seconds of your desired speed.

Once the 30-seconds intervals become easy gradually elongate these intervals into longer and longer time frames until you can run the entire course at this speed.

Who says indoor running is boring?

Antioxidant Supplements

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A key ingredient to improving your lifestyle and living a healthy life is antioxidants. There are several antioxidant supplements out there that can help you live a healthy life, that are natural and won’t cause you any damage. You can also eat different types of food that contain antioxidants as well, although supplements are the ideal way to get the right amounts of antioxidants.

If you take in more antioxidants through food and supplements, there are a few benefits that you’ll have, with the first being cell protection. Antioxidants can help to protect your cells from damage, which helps to fend off diseases. Many times, you can have a lack of vitamins in your body, which will cause you to recover from diseases or injury very slow. If you have the right amount of vitamins and antioxidants in your body, you’ll notice the differences.

antioxidant

In most cases, you can get antioxidant supplements in the form of herbal or natural, which will greatly help your body. They have a lot of benefits as well, such as preventing various diseases, keeping blood clotting under control, and restoring libido. Nutrition and proper dieting is a very important part of life, therefore you should always keep your health under control and make sure you eat well.

There are non synthetic supplements out there as well, that are ideal for keeping your health maintained. They can be easily absorbed by your body, unlike that of synthetic supplements. Synthetic supplements are well known for their absorbing, as it can take a long time before you see any type of results. Non synthetic on the other hand, gives you almost immediate results, as they are easily absorbed by the body and don’t have any type of side effects.

Keep in mind that even though you may be taking vitamins that contain antioxidants, you’ll still need to remain on a healthy diet. You’ll need food that contains the minerals and vitamins you need as well, although the supplement vitamins will give you more. You can also use vitamins and supplements that contain antioxidants if you aren’t able to eat the right foods that contain these precious nutrients.

For more reasons than one, you should always make sure that you include foods and supplements that contain antioxidants in your diet. If you aren’t taking in the right amount of antioxidants, you’ll be at a risk for disease or other harmful effects. Antioxidants do a lot for your body, which is why you want to ensure that you are taking in the right amounts. You can find many different vitamins and supplements that include them, all you need to do is make sure that you are eating right and doing all you can to lead a healthy lifestyle.

 

Free Weight Loss Programs to Re-think

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The race to fitness and weight loss is on and a lot of people are getting into the band wagon. Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and healthy. As such, many fitness programs are out in the internet, in gyms, spas and fitness centers all over. Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.

One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though.

weight loss

These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.

Atkins’ New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.

Carbohydrate Addict’s Diet by Drs. Heller. This diet plan advocates low carbohyrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. “Reward” meal can be too high on fats and saturated fats.

Choose to Lose by Dr. Goor. Restrains fat intake. One is given a “fat” budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.

The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.

Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low-fat. Gives the go signal on the “glow” foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.

Eat Right for Your Type. Interesting because it is based on the person’s blood type. recommends plenty of mest for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.

The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, pseafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.

Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.

The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.

Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his own meal rather than give him a set to follow.

 

Dressed Up For Running

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Running, one of the world’s most popular sports, is actually the most ideal of them all. What makes it ideal is the fact that it is a very simple, healthy kind of sport and that it does not entail buying any expensive gear at all.

The benefits are the same but the investment needed is so low. With just the basics (clothing and a sturdy pair of shoes), one can simply get up and run.

running

Other sports need some very expensive sets of equipments (golf, rock climbing), while others need an organization for one to be able to join (basketball, football).

Footwear

The most important piece of equipment for a runner is a good pair of running sneakers. Quality is important because it avoids injuries and gives comfort while running.

For newcomers who are not savvy enough about running shoes, the best places to go to are stores that specialize in selling running shoes.

(Some athletic equipment stores are also big enough to carry a wide selection of these shoes. They are the second best ones after these shoe specialty stores, in case there are none in your area.)

Shoe specialty stores have clerks that are very knowledgeable about their only wares. Sometimes, these stores videotape their customers running on a treadmill first. This is to check on the customers’ running styles before making any suggestions.

After making suggestions, the sales person may ask the customer to run in each of the candidate pairs to further determine what pair is best. (Of course, the customer will pick his preference according to what feels most comfortable.)

Socks are also recommended because they are part of the running gear. Socks that do not fit properly or are not designed for running can cause blisters and other foot injuries.

Clothing

A runner should also invest in quality clothing fit for the season. Shorts or pants, shirts in short and long sleeves and with the right thickness should be carefully matched for each season that the runner intends to run.

Clothes which can wick moisture away from the runner’s skin can help keep the runner cool and dry.

Additional gears

Other pieces of clothing that a runner may bring along include such things as hats and raingears or extra clothing designed for wind protection and other weather situations.

Hats with wide brims protect the eyes from the sun. Waterproof jackets and pants are for runners who do not mind some rain and still do their running.

Some seasoned runners or those who are health-conscious bring with them gadgets to help them in their running program. Speed and distance monitors and watches designed for running are useful but not exactly very necessary.

Heart monitors help the runner tweak his program to ensure he is training at the right intensity. Speed and distance monitors give out data such as how far he has run and how fast his pace he is running.

These little devices (now installed with a GPS system) also allow storing information for future use or reference. Nowadays, some runners fight off outside noise distractions (and probably boredom, too) by listening to music while running. Safety experts, however, discourage this practice while running outdoors to prevent car accidents, muggings and other dangers.

 

Designer Whey Protein Diet Shakes

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Ever since the discovery of whey protein as a perfect source of amino acids that is highly important in building muscle mass and in boosting the immune system, a lot of people can’t get enough of their dose of whey proteins.

It is now available in many forms such as supplements, concentrates and designer whey protein diet shakes. This gave a lot of people a considerable variety of brands to choose from depending on the consumer’s preference and the dietary requirements needed.

whey protein

In comparison to whey protein supplements, designer whey protein diet shakes are far more tasty and is largely preferred by many who are picky when it comes to tastes. Most of these designer diet shakes comes in 5 flavors, which includes vanilla praline, chocolate, French vanilla, strawberry and natural. One of its market appeals is aside from being far more tasteful, it is also relatively easy to prepare, a very important feature especially for active people who are always on the run and keep hectic schedules.

Each serving of designer whey protein diet shakes would usually contain 92 calories, 1.2g of fat, 2.8g or carbohydrates and 17.5g of whey protein. All the attributes of the products make the designer whey protein diet shakes America’s number one selling protein drink. Toppling over the concentrates and supplements that are also a popular form of whey protein source.

It is mostly marketed as an excellent option for a post workout nutritional drink since it can be easily absorbed in the body during this phase. Aside from this, designer whey protein diet shakes can also be taken early in the morning as a healthy drink that can provide a high dose of energy that can sustain you even through the most grueling day.

Ordinarily, people can get their daily supply of protein from different food groups. However, meeting the recommended daily dietary requirement would also mean increasing food consumption. This is certainly not an option to many individuals who would want to avoid gaining weight. The designer whey protein diet shakes would provide the certain amount of protein that the body needs without gaining additional pounds in the process.

This is a great alternative for athletes and body builder who would want increase their consumption of whey protein, since they would normally require additional amounts that most ordinary people do. They will be able to build and develop their muscles while still keeping body light and flexible.

 

Anti-Aging Nutrition

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Do people constantly ask you how many kids you have when you’re barely 21 years old? Did you ever wonder why most men who seem to be interested in you are those in their mid 50’s? Do you find yourself being turned down by every eligible bachelorette because they all think their fathers were just half your age?

To look and feel young is actually within one’s control. While some people claim to have been blessed with the youthful radiance we all love to have, some others basically just worked for it. The kind of lifestyle that we live including the foods that we eat actually contributes more to looking older than the natural aging processes themselves. There are several anti-aging nutrition that may slow down one’s aging “speed”.

nutrition

One of the most common antiaging nutrition that people have been turning to is taking in antiaging antioxidants. This particular antiaging nutrition includes fruits and vegetables which help fight the free radicals and other harmful substances that speed up the aging process. Turning to antiaging nutrition also protect the brain from damage which can result to memory loss associated with aging. So if you feel like your grandmother has a better memory than you, you’re probably eating the wrong stuff.

Anti-aging nutrition does not only focus on helping you look younger. It actually works to make you live longer as well. Reducing your calorie intake is part of a whole anti-aging nutrition regimen. Studied have confirmed that too much calorie intake leads to age-related diseases. Excessive calorie is not the only one that needs to be avoided.

Too much fat intake has been known to cause heart disease as well as other deadly diseases. Changing you eating pattern to increase anti-aging nutrition in place of the harmful substances will bring you more than the physical rewards.

Exercise is a good way to delay aging. Regular physical activities not only prevent serious diseases, these also make you act with more vigor and enthusiasm. People who are doing exercises regularly emit a glow and radiate a certain positive aura. Older people who are inactive will lessen any or all of these four areas of staying healthy: strength, flexibility, balance, and endurance. All of which, over time, will result in depression, leading to looking and feeling old and wasted.

Finally, anti-aging nutrition does not stop with what you eat. Sleeping well is an important factor to reduce the rate of aging. Lack of sleep can likewise lead to lack of mental alertness. An unhealthy mind and body can also result if one does not get the sufficient amount of sleep. Thus, anti-aging nutrition can also be considered as a means to “age with grace”.

Fueling Your Running

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Like a car, a runner who wants to operate at his most optimum potential needs his particular set of fuels. He needs the right combination of carbohydrates, proteins and fats to fuel his running.

Each of these food groups has a specific function to fulfill in the body. Getting the right amount and mix of these important nutrients is the right step on-wards to success in your sport.

running

Carbohydrates

The primary fuel for exercising muscles and for high-intensity exercises are carbohydrates. The athlete’s body needs around 50 to 65% carbohydrates in his food intake to support training.

Lacking enough carbohydrates causes the body to under-perform and cannot burn fats as effectively as it should during workouts. It should be the staple of your diet before, during and after each exercise, including intervals throughout the day.

Carbohydrates abound in such food as whole grain breads, pasta, brown rice, oatmeal, fruits, vegetables, potatoes, corn, beans, and low-fat dairy products.

These days, many people make do with easily digestible carbohydrates from sports drinks or gels. Consult your sports nutritionist for the exact amounts of your carbohydrates requirements.

Proteins

Proteins are important because they build and repair muscles, ligaments, and tendons – all essentials in becoming a strong athlete.

You can get your proteins from such sources as egg whites, poultry (with the skin), fish, ground turkey or chicken breast, lean ground beef, game meat, nuts, tofu and soy milk and low-fat dairy products.

They are more important after workouts than before or during. This is because proteins help the body repair itself after strenuous activities like exercises and workouts.

The more you run (or train as an athlete) the more you need proteins to a point. Your needs depend on how many hours a week you run, or if you are trying to lose body fat or if you are lifting weights.

Fats

The last food group, fat, helps sustain prolonged exercises at lower intensities. Our bodies have enough stored fat to fuel prolonged exercise.

However, fat is difficult to use for quick energy. This is why carbohydrates are the choice fuel during most exercises.

Athletes need about 20 to 30% of calories from fats. Healthy sources of fats include fatty fish (salmon for omega 3 fatty acids), nuts and natural peanut butter, avocado, olive oil, and canola oil.

Unfortunately, most people get too much fat in their diets. What is worse is that too much of these fat come from unhealthy fats (saturated and trans-fats from sausages, burgers, French fries, donuts, sweets and many more).

Correct balance

For an athlete, achieving the right balance of these three all-important food groups is the first step to fulfill your potential. Your day-to-day diet had to be adjusted accordingly to support your training.

Since everyone is different from the next person, it is important that your diet is suited to your exact personal body needs. You can only get these exact data from a nutrition professional how can develop and plan a personalized nutrition plan for you.

Remember, running (especially competitive running) can be as strenuous as any other energy use-intensive sports. Your body fuel should not be taken lightly.

 

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