How to Get Rid of Big Hips – Top Diets and Workouts to Tone Big, Wide Hips in 4 to 5 Weeks

Fat gain is a type of issue. Everybody deposits fat in numerous body parts & through different ways. Fat loss from the hip & thigh area is the most difficult among all. Ladies are almost certainly going to build up unwanted weight during these places. But what will be the ways to burn that fat? Getting rid of big sides?

Before you go for almost any method to lose weight for some certain area, you must understand a very important factor clearly. The extra weight reduction diets constantly prompt you to lose weight from the system. Losing weight from only 1 certain area just isn’t impossible, but it requires some exercises. Really, the impact of diet diets is transformed & utilized for a specific area using the in the offing exercises. The dietary plan tablets or supplements take it easy the fat cells of system. With all the exercises you burn all of them from a certain area over the others.

Getting rid of Big sides in 4 to 5 months?

The solution is simple – burning plenty of calories surrounding this area. Hip muscle is the biggest muscle of human anatomy. Check out tips to tone these:

o The exercises which help in toning your sides feature resistance training & cardiovascular exercises. The cardiovascular activities should be done at least for 30 to 45 mins 4 times a week. These form the heat up sessions. If you’re however ready to workout more, then abide by it with the resistance training exercises.

o The resistance training exercises aid in establishing slim muscle tissue from excess fat within you. Also crunches are amazing inside endeavor.

o Exercises such as for instance squats, leg press and hip abductors may helpful.

o The other method to lose weight is steering clear of the use of elevators. It is better using the stairs. It can help you lose weight from hip & leg area.

o Your diet must consist of massive amount fresh fruits & vegetables. Eliminate using bananas. Also provide 8 to 10 glasses of liquid everyday. It can help in getting rid of the toxins from the human anatomy which will be truly helpful during workout routines.

Aside from all those measures you might take to natural diet supplements such as the acai berry pulp that helps you control the desire for food. They just do not starve both you and have no part. It improves your metabolic rate and in addition boosts the total power of human anatomy.



Source by Anna Holman

Protein, BCAA’s, and Multivitamins: The Key to Any Muscle Building Supplement Program

Which means that your New Year’s Resolution would be to enter the gym and place on some muscle mass. You sought out and got the gym account, new work-out clothes, and all sorts of the most recent accessories. So now you find yourself inside a big product / supplement retail chain and feel completely overrun by all “miracle’s in a bottle” that surround you, thinking about, “What do i would like? That which works? What exactly is safe to use? Just how much will all of this price???” Relax, no matter whether you will be a newbie or an experienced pro, every muscle development product program is made from three key components: Protein, Branch-Chain Amino Acids (BCAA’s), and multi-vitamins.

Protein is called “the inspiration of Muscle.” Every cell in the human body calls for a continuous way to obtain necessary protein to survive. If you are wanting to develop new muscle, you have to raise your necessary protein intake, usually eating 1g – 1 ½ g per pound of body weight (150lb bodyweight = 150g – 225g of necessary protein a day). Ingesting high amounts of necessary protein via all of your meals diet is both difficult and pricey; often the easiest method to work on this is through adding a protein product towards diet. There are various necessary protein product options in the marketplace, however in general, whey is one of effective. The common necessary protein product contains approximately 20g – 25g of necessary protein per portion, so with the addition of 2 – 3 portions towards daily food diet, it is possible to efficiently meet your necessary protein requires for the day.

Branch-Chain Amino Acids, or BCAA’s, relates to three of this nine essential Amino Acids, Leucine, Isoleucine, and Valine. BCAA’s play a vital role both in building and fixing muscle mass and for that reason should-be eaten both pre and post your work out. Ingesting 10g of BCAA’s before a training program provides required fuel to help you get during your work out. 10g of BCAA supplementation post-workout enables jumpstart muscle mass necessary protein synthesis and minimize muscle mass breakdown, leading to faster data recovery.

Multivitamins consist of many very important day-to-day nutritional elements your system requirements generally speaking, however they are more crucial when wanting to include muscle mass. It could be really challenging to keep up with all vitamins and minerals your system requirements, good multivitamin can solve this dilemma, serving as a safe and value effective system for attaining your workout goals. With multivitamins, we typically recommend a generic brand; they’ve been usually inexpensive and provide the exact same quality as the expensive brand names. Assure you will be purchasing a high quality product, constantly seek the USP (usa Pharmacopeia) image regarding the container.

So now you’re prepared begin. Eat healthier, product properly, strive, get plenty of remainder, and you will be developing very quickly!



Supply by David Roentgen Luescher

Four Advantages of Deep Frying

Deep frying is a way of preparing which involves submerging meals in deep natural oils or fats at large conditions. There are several factors why some body would want to utilize this method of preparing. Most importantly, it seals in flavor and pain associated with meals to assist it maintain its taste and dampness. Also you can cook meals quickly in a-deep fryer. The opinion on deep-fried meals is the fact that it can be several of the most tasty and tender meals it is possible to eat. Restaurants love making use of deep frying because their customers love the meals and additionally they can churn out meals quickly. Let us go through the most common advantages of deep frying when compared to other ways of cooking.

1. Speed of Cooking

You are able to could meals faster with deep frying than it is possible to with other practices. The essential laws of thermodynamics suggest that temperature transfer between a hot liquid and solid meals does occur more speedily than it can from heated air to a good meals. The larger and more heavy the meals you will be preparing, the more you will observe this result knew. Let us simply take a big, thirty pound Thanksgiving turkey for example. To cook that in an oven, it could simply take eight hours. In a-deep fryer, it is possible to cut your cooking time down seriously to an hour or less. Therefore the time difference it takes to cook anything in a-deep fryer versus meeting practices is significant.

2. Enhanced Taste of Food

Meals that’s cooked in a-deep fryer always tastes better than meals cooked on a stove or in the range. This is because the encompassing fats or natural oils do a more satisfactory job of closing in taste during deep fry cooking. The natural oils and fats often add a delicious taste themselves towards meals during cooking procedure.

3. More Tenderness of Food

This I think could be the primary reason people love to deep fry their particular foods. Foods which are overcooked in range often dry, and eating that’s dry and overcooked is obviously an embarrassing experience, especially when you’re looking toward a tasty meal. With a-deep fryer there is absolutely no worry with this happening. If however you cook meals in a-deep fryer longer than required, it’s going to still retain its dampness. You will be certain to have a tender meal when it’s cooked in deep fryer.

4. Allows Great Appetizers and Desserts

Deep frying is ideal for making many different foods in a method that’s most attractive. When you are off to a restaurant and order an appetizer, you-know-what I’m talking about. Appetizers tend to be what I often anticipate probably the most whenever eating out. Chances are the appetizers you crave probably the most tend to be deep-fried. Home, it is possible to cook many different foods and tasty treats with deep frying which you can not with other practices. Here are a few foods which are perfect for deep frying:

  • Buddy fries
  • Onion rings
  • Cheese fritters
  • Mozzarella sticks
  • Fried seafood sticks
  • Fried chicken tenders or cutlets
  • Scotch eggs
  • Fried zucchini disks
  • Potato chips
  • Doughnuts
  • Banana or pineapple fritters
  • Fried Mexican ice cream
  • Buddy pastries

So they’re the primary advantages of with your deep fryer to-do your cooking. If you want to cook meals faster that’s much more tender and it has even more taste, than you ought to break out the old deep fryer or spend money on a one. As soon as you experience foods cooked in deep fryer, it is difficult to go back to one other meeting methods of cooking.



Resource by Martin Gandhi

What Is a Taoist Diet?

To really comprehend the Taoist diet you must initially realize slightly about Taoist values. Taoism originates from the core of East Asian and Chinese tradition and has roots because deep as 2000 many years, though it features just spread into the west in more contemporary times as men and women commence to reject materialism for much deeper religious comprehension.

Taoists tend to be egoless simple people that stress compassion, humility and moderation – the latter which is stressed through their particular minimalistic diet.

Although not known for their particular guideline busting due to their caring non energetic views, Taoism centers around the individual experience of nature therefore they don’t rely on the rigid and organized methods for society, preferring to adhere to the normal circulation regarding the Universe. The common Taoist term Yin and Yang refers to the negative and positive energies regarding the Universe.

The five colors blind eyes.
The five tones deafen ears.
The five tastes blur tongues.
Fast ponies and spectacular hunts make thoughts wild and crazy.
Things rare and high priced make people drop their particular method.

This is exactly why a sage tends to the stomach, maybe not the eye,
always ignores that and decides this.
– Tao Te Ching, Part 12

Typically, the Taoist diet features contains primarily fruits and vegetables, with little beef and no grain – as they believed throughout the digestive procedure demon like animals will be circulated from the rotting grain and try to consume all of them from inside out. During more contemporary times, the food diet has changed to-be dependent around the acceptance of whole grains, plus the fruits and vegetables of custom.

The Taoist diet relates the five fundamental tastes with an element of nature: sweet (earth), salty (water), sour (wood), bitter (fire), spicy (material). They think that getting money grubbing and placing one taste on a pedestal above another triggers you not to taste anyway, so it’s crucial that you balance the tastes to be able to achieve inner harmony.

Taoism is focused on the normal, and people becoming part of nature. Probably one of the most important values is ‘eat just food’ – meaning to prevent unnatural man-made substances your body cannot procedure and can even include unbalanced tastes, such as synthetic ingredients, medicines an such like. Heavily fast foods containing little or no vitamins and minerals, such as white-colored flour, sugar and take out are considered inedible. These are maybe not items that the body is made to consume and never develop from the earth, so might be not necessarily normal ‘foods’ fit for individual usage.

Historical

In a lot of the classic Taoist literary works, lots of mention consists of the sagacious males of old – or, individuals who existed in pre-history. Many of the texts mention all of them current just on air, rather than ingesting food anyway. They lived as they were created and only attained sustenance from the qi or Yin Yang from the Universe.

This rehearse, referred to as “Bigu” might be utilized within some of the Taoist hermit traditions and mythological tips, but it is not at all something that is practical as well as safe for contemporary men and women, residing regular society to use. Taoists think that the individual state features changed and also the old state features since dropped, meaning it really is perfectly appropriate to eat meals.

The first Taoists tend to be considered to experienced a diet that reflected this notion of sagacious and enlightened masters from before history – as well as prior to the improvement agriculture. Thus within the very first traditions, grains weren’t to-be consumed by Taoists.

The reasons for this might be many – from health concerns, to a reverence for a few mythological, pre-agricultural last, and even various other personal facets. The minimalist strategy can be familiar with explain it, stating that Taoists live off a lot more than food alone and unconsciously get power from the cosmic.

However, as alluded to earlier the reason why provided in lots of regarding the very early texts for refusing to eat grain is maybe not arouse the “Three Worms”.

-The 3 Worms

Early, mythological explanation for abstaining from grain may be the 3 worms.

These are virtually 3 demonic worms that were said to inhabit the intestines of people that were accountable for the decomposition of body after death.

Naturally, because their objective is devour the body, it really is in their most useful interest that you pass away as fast as possible.

Before death the 3 worms would inhabit your intestines, feeding from the rotten bio-matter becoming absorbed.

For that reason, as your intestines digested the grain, the 3 worms would consume the waste that has been created. Because they fed on the grains, they would develop more powerful, and later be able to feed off the sleep of body, leading you to perish faster.

Since durability for continued cultivation is one of the main objectives of numerous Taoist techniques, the item regarding the diet would be to “starve off” the 3 worms, by cutting your intake of grain, or getting rid of it entirely.

From a modern viewpoint, maybe the first Daoist merely noted a correlation between calories, and the aging process, or ill-health.

Let’s assume that a mobile features a finite number of possible divisions during it really is life pattern, it could be essential to considerably slow down the metabolic rate to be able to slow down the process of mobile unit.

Another earlier mentioned possibility is just the reverence for a pre-civilized, pre-agricultural period with time, in which males neither farmed, nor were they involved with the personal tasks and games of a surplus food-producing tradition.

The Third Immortal King told the Emperor:

“You achieve the Tao by preventing all grains. You’ll never again have to follow the rhythm regarding the moon and plant or harvest.

“Now, the folks of mystical antiquity, they achieved senior years since they remained in leisure and never ate any grains.”

Since the Dayou zhang (Verse of Great presence) says:

The five grains tend to be chisels cutting life away,
Making the five body organs stink and shorten our spans.
Once registered into our stomach,
there isn’t any more chance to live quite long.
To focus on full avoidance of all death
Keep your intestines free of excrement!”

While many old Taoists applied abstention from grain, this is not definitely true. There are numerous accounts of Taoists just who ate, or just who virtually begged for rice.

It may be that grain abstention had been a lot more of a purification procedure, or a kind of fast, prior to important rituals, ceremonies or rites, like taking long medications, fasting, taking elixirs, an such like.

Modern

Much more recent times, the normal diet features drastically altered to focus on becoming BASICALLY grain based, versus practicing an overall total abstention from grain. Although there are a handful of radical individuals who claim to never consume, they are often ridiculed by the media and later realized to-be “starving” for attention versus becoming a genuine old style Taoist.

The current Taoist diet really employs the essential yin-yang and 5 elements theory, and relies heavily upon un-processed whole grains, more fresh vegetables (particularly root vegetables) and very small beef.

It is important that vegetables tend to be eaten within the correct months and are either steamed or blend fried. Boiling takes out the normal goodness. Fruits tend to be dried or baked and eating exotic fruits is frowned-upon as unbalancing the five tastes because of their powerful, often citrus tastes. Additionally it is important that they’re seasonal, and free of any man-made input.

Generally, all red and blue meats, including pork, rabbit, snails and so on, must certanly be avoided. Poultry and game birds tend to be OK to eat, and fish. However, fish as well as other seafood should simply be eaten weekly due to their high Yin quantity. Some fish like salmon, shark, swordfish and mackerel, that are very Yin must certanly be entirely avoided.

Eating liquor, caffeine and chewing/smoking cigarette is frowned-upon due to their refined nature.

The Modern Taoist relies on moderation in their diet, and really should avoid ingesting such a thing also pungent (garlic, ginger, onions, an such like,) and stay away from as many preservatives as you are able to.

Differences When Considering Taoist And Modern Western Diets

Within the west, the life style and diet habits have actually added into the remarkable increase in these types of problems as heart problems, obesity, anxiety, cancer tumors, arthritis an such like.

The emphasis features moved away from the initial prevention (by eating naturally and healthily) towards medicines and surgery. An ounce of prevention is worth a pound of cure nevertheless. Why make an effort to battle an ailment once it’s taken root, whenever with simple instructions we are able to prevent it in the first place?

Taoists think that what’s of main value is normal health, maybe not medical practioners and medicines, and also this can most useful be performed through eating normal meals. Keep in mind that the body regenerates itself, skin muscle and body organs just take about 2-3 many years, perhaps the bones tend to be changed after seven many years, which is all built from exactly what goes in orally.

Nature can do its work but only when because of the correct resources. Essentially normal meals have been grown naturally without having the usage of synthetic fertilizers, chemical compounds or pesticides.

The Modern Taoist diet, contrary to the modern western diet is:

Low Fat
High Energy
Vitamin and mineral enriched
Easy for the body to digest
Unrefined and processed

This means day-to-day western things like bread and milk, which we believe tend to be perfectly healthier are believed very nearly toxic to rigid Taoists. Rather rice and soya milk is employed as an alternative and skimmed milk is generally acknowledged.

The “Ground Up” Method

Qigong: refers to the set of Taoist exercises familiar with preserve and go aided by the qi (power regarding the universe). Techniques include meditation and concentrated real moves. This can help to maintain real and psychological state.

Generally, in lots of kinds of Taoist Qigong, energy sources are attracted from the earth, up. Similarly, the idea of “rooting” may be the base of tai chi and lots of regarding the Chinese and Taoist fighting styles, therefore historically, and in the Taoist framework of power, from the ground upwards had been regarded as the ultimate way to get vital power from food.

As with Taoist Qigong, Taoist diet also generally speaking stresses a “ground up” way of the intake of vegetables. Which, that plants must certanly be consumed in high level percentage of complete diet, particularly those below surface (root vegetables) in the place of those higher up, e.g. an apple.

The primary reason for this had been your earth-bound vegetables have significantly more power and also the capability to provide more qi into the body. Yams, all types of root plants, potatoes, carrots, turnips among others, were considered to provide good earth power, which aided the spleen (immune protection system) come to be more powerful, and made jing qi much more “rooted”.

After the earth-bound plants, were greens like cabbages, bok choy, spinach, an such like, that have been often pickled or preserved for cold temperatures use.

Next emerged the bigger plants – peppers, tomatoes, eggplant, an such like, that have been familiar with provide good power, but in smaller proportions.



Resource by Jonathan Semenick

"Polynesian Bodies" – Why Polynesian Bodies Build Muscle Better

Polynesian people are descendants of the very early mariners that crossed the fantastic seas and became the original residents associated with South Pacific Islands. In order to survive those lengthy cold oceanic trips, their particular Polynesian figures evolved to develop optimum muscle development abilities as a way of generating and keeping body’s temperature.

It was a primary adaptation to an environmental element. The ones that could not adapt died, whereas the survivors carried together with them genetic advantages, generating a crossbreed human body of types, with the capacity of performing enormous feats of actual labor, on hardly any calories, and extremely little water.

Colonization associated with Pacific Islands just encouraged the Polynesian human body to propagate these gene qualities, as very early Islanders literally hacked their particular domiciles out from the woodlands with their bare hands. Domesticating wildlife and horticulture, had been a herculean task, while the scarcity of fresh water created a need for Polynesian human body to keep liquids effectively.

These very early evolutionary habits form the basis associated with modern Polynesian human body. It makes it possible for Polynesian figures to:

1. Build muscle effortlessly

2. Possess special strength to mass abilities

3. Withstand harsh ecological conditions more easily

4. Endure extended periods with little food and little water

Unfortunately these adaptations additionally mean Polynesian figures will

1. Shop excess power more easily by means of excess fat

2. Shop excess water subcutaneously

3. Burn calories at a slow more steady rate

Within the absence of the extreme bodily labors done by our Polynesian ancestors, while the readily numerous food in western cultures, its no surprise that Polynesian figures have a tendency to get unsightly excess fat. This storage space of excess power had been a survival adaptation for times of leanness widespread into the island cultures, but entirely missing in western cultures.

Here are 3 of the finest suggestions to enhance a Polynesian system

1. Exercise, picking intense weight lifting over cardio.

Polynesian figures are designed to workout with optimum intensity. Once or twice per week is sufficient. If you should be weight lifting 5 – 6 times per week, We guarantee that you could train twice as tough a few times per week. One other way of evaluating its this: Whenever you can load train for 90 min’s, I guarantee you, it is possible to train harder for 40 min’s. Understand that it is possible to train tough or you can train long, however you can’t do both. Always choose to train hard. Intensive education triggers the production of muscle development hormones in to the system. Jane Fonda workouts try not to. Polynesian figures react really to incredibly intense education regimes done less often.

2. Don’t consume every day.

This can come as a shock to you, especially if you tend to be Polynesian, but it is real. You could have heard that if you cannot consume every couple of hours after that your human body adopts hunger mode, yada, yada, yada. Who came up with this notion, performed they get the other countries in the day off for such brilliance? It’s simply not real. Polynesian figures have actually descended from an inherited stress of people that may survive for days without food and remainder and extremely little water.

Early guy monitored herds over vast expanses, by foot, and when they eventually involved their particular prey they are able to in some way muster the strength and energy, within depleted state, to perform down and kill a beast over ten times their particular size. I’m sure something’s for sure. Place a number of these very early hominids into the NFL plus they would stomp the snot away from those liquid heads. We have to utilize that energy, and utilize the human body’s kept power.

The theory you feel exhausted everyday, hence you need to consume continuously to maintain your energy levels tend to be fabrications associated with weak modern head that stop united states from exploiting the vastness of our real person potential.

3. Consume genuine, natural, unprocessed foods indigenous on islands, and consume just enough becoming satisfied.

A Polynesian human body can keep even more water, so take in plenty to discourage water retention.

Organic fresh fruits, vegetables, fish, coconut oil, taro, alongside chicken, pork and beef would be the mainstay associated with Polynesian diet. They are the foods which Polynesian figures have actually adjusted to absorb effectively through hundreds of years of development. Polynesians must not eat processed food items. Canned foods and commercially packed foods combined with the obviously high fat Polynesian diet programs produce metabolic mayhem into the Polynesian human body. Eliminate all processed and synthetic foods slowly.

Through the evolutionary procedure for natural choice, Polynesian figures can be the greatest muscle development powerhouse, or an unattractive storage space system for excess power and water fat. Polynesian figures can build up muscle more efficiently because they possess a little lower metabolisms, and have now an inherited propensity to keep even more water. Over 70percent of muscle is water. This can be an excellent adaptation for gaining muscle mass, but a little harmful as soon as the desire will be burn off excess fat, and flush subcutaneous water. Polynesian figures additionally possess a unique hormone environment that enables muscle gain to occur better. A gift on modern Polynesian human body from their particular ancestors just who survived several of the most brutal oceanic endeavors.

To approach genetic potential a Polynesian bodybuilder should train with extreme intensity, less often, control caloric intake and manage their particular water correctly.



Resource by Andrew Pogai

Weight Loss Shakes – The Best and Worst Weight Loss Shakes

Slimming down shakes could be the most useful tool to help you drop those unwelcome weight. If you’ve been attempting to lose weight the longest and you have perhaps not had the oppertunity to stay to virtually any diet for lots more that a short time, weight loss shakes could be the secret to your success.

The situation with many diet plans is that they need lots of additional effort and planning which will be very hard to do when you’ve got a busy way of life. Planning 3 or 6 meals every single day (according to the diet you are following) is very hard. I can barely are able to prepare one and that is on an excellent time. Frequently we find yourself giving up regarding the diet perhaps not because we couldn’t deal with the meals or we were too hungry, but since it is 8:30PM we just put the kids to bed, we now haven’t actually had any moment to cook such a thing, and we are starving.

So the following is where weight loss shakes come right into place. It’s a lot easier to start a might or whip up a smoothie than it really is to attend the store, obtain the ingredients, cook the dinner and hope that people want it. Dinner replacement shakes or weight loss shakes are extremely convenient and they in fact help you change your diet plan. They are a lot easier to stay with and that is the key to losing weight.

Now, maybe you have gone to a health food store or even the diet part of your regular food store wanting one of these simple shakes? For those who haven’t you’re in for an actual treat. There are a large number of items on the market that have similar statements: “easy to use”, ‘nutritious”, “filling”, “satisfying”, “can help you slim down”. So what type will you choose? Listed below are several the ones that i would recommend and several the ones that i might avoid:

  1. Slim Quick: operate another way! There is nothing to Slim Quick that a cup chocolate milk cannot address, as well as the tin style is very prominent. Ok, maybe it offers two more vitamins, but seriously, you drink a cup of chocolate milk plus a multivitamin and you have exceeded Slim Quick nutritional value. Unless you trust in me go right to the shop and appear at the very first four ingredients: Fat Free Milk, Water, glucose, and Cocoa.
  2. Appropriate Size Smoothies: i’ve heard these smoothies advertised regarding the radio like crazy. At long last went to the store and viewed their element list looking to see some decent ingredients… and I also ended up being disappointed again. Appropriate Size smoothies haven’t one but two kinds of artificial sweeteners, Sucralose (common for Splenda) and Acesulfame K. If a product has actually such a thing apart from an all natural sweetener, I pass. There has been so many researches to prove that artificial sweeteners don’t have any rightful devote anyone’s diet.
  3. Medifast Shakes: Medifast is becoming perhaps one of the most popular diet plans recently mainly because they make it a breeze to help you follow their program. I shall perhaps not simply take credit away from all of them, they will have aided a lot of people to lose weight and I also hope they assist more. But their shakes do not actually contain sufficient vitamins become dinner replacement shakes and they’ve got Acesulfame K.
  4. Vega Complete full Food wellness Optimizer: Now we have been speaking! These shakes are perfect. I couldn’t believe it whenever I saw all of them. They all are natural and all sorts of vegan too. Don’t get me incorrect I am NOT vegan although top-notch this system is amazing. The sole reason i did not choose all of them as my very best shake is mainly because most of us aren’t wanting a vegan item, as a result of top-notch the protein. I search for anything with whey protein which will be much better regarding body consumption and usage than any vegetarian protein.
  5. Shakeology: This is basically the most useful regarding the weight loss shakes that i’ve tried up to now. It’s all natural, it offers whey protein (the only ingredient that prevents your whole shake from being vegan) and possesses a ton, and I also imply a huge amount of great vitamins. Probiotics, digestive enzymes, anti-oxidants, supergreens… When you can consider anything healthy, it really is probably in Shakeology. And, they do not also market it as a weight loss item but as a complete, naturally healthy, healthy dinner.

Slimming down shakes have grown to be so popular as possible locate them everywhere. But make sure you do yours analysis before in fact purchasing any product which you are likely to digest.



Source by Cyn Ajoy