Finest Natural Supplements

19 Oct 2019 03:49

Back to list of posts

There are various misconceptions surrounding weight-reduction plan plans for weight loss, the most popular being that you simply overindulge in one explicit meals or starve your self. Bare Creatine was created by Naked Vitamin who does not use artificial sweeteners or colors of their products. From its use of top of the range carbohydrates and protein to it added creatine and BCAA content material, this men's weight achieve complement is almost positively going to stay around in our prime 10 lists for the foreseeable future. Salmon & Tuna - incorporates leptin which is a hormone that aids in fats loss, boosting metabolism by to 400 energy a day and can even suppress the urge for food. Creatine is made in the body and it's stored within the muscle tissue. Absolutely Dosed Real Meals Muscle Gainer is a premium lean mass gainer, formulated to nutritionally support athletes searching for improved muscle restoration and lean muscle gains. Also, it is flexibility is usually a downfall if dieters select unhealthy foods. Most crewmembers felt that the pre-mission timeline should provide ample time to maintain musculoskeletal energy and stamina. Muscle mass is one determinant of muscle perform, which can be depending on the quality of distinct muscle proteins. As one of many widespread all-pure supplements, creatine is instantly produced in your physique. Healthy consuming is all about balance. A weight gainer complement can be of nice help as a result of they consist of balanced components that are must for natural muscle building process. There are plenty of Mass gainer products which have the heavy calorie loading to help good points however I come again to Labrada because the taste is great. FitOfat capsules are the perfect muscle gainer supplement to construct body mass and gain weight, these come loaded with nutrients that are vital for selling wholesome weight gain and treatment deficiencies within the body. For the non-training days, when you eat sufficient energy to break even, or actually have a slight deficit, you can avoid piling on physique fats. This means you are going to be taking in additional energy than normal, so this may not suit you if you're a smaller human or you battle with body fat. The Best Mass Gainer Supplement should contain one of the best and only substances to realize its aim. With the research in hand, you will perceive the essential features each offers as a way to build your own, unique routine of muscle building dietary supplements that may effectively handle your needs. This non essential amino acid boosts one's immune system in addition to the physique's muscles. Creatine may benefit athletes who want brief bursts of pace or muscle, corresponding to sprinters and weight lifters.2715 Isopure Mass has 4.9 grams of naturally occuring L-Glutamine and eleven.5 g naturally occuring BCAA's per serving. It'll serve as a reminder of your meals choices and your dedication to succeed in a wholesome weight. It is a radical weight loss weight loss plan recommending the heavy consumption of a low-calorie cabbage soup for the span of seven days. Combine three x 50ml scoops (85g) of Precision Engineered Muscle & Size Gainer with 500ml of entire milk. Muscle tissue fluctuate in dimension from the large ones within the back and thigh to much smaller muscle groups in parts of the physique such as the center ear. The aim of DSO 606, "Quantifying Skeletal Muscle SIze by Magnetic Resonance Imaging (MRI)," was to non-invasively quantify modifications in measurement, water, and lipid composition in antigravity (leg) muscle tissue after spaceflight. Protein is also necessary for preserving muscle mass as you drop some pounds. On this web site, you will get many bodybuilding supplement evaluations to help you make a decision. The truth is that if you happen to're a natural weightlifter, your physique can only put on so much muscle in a single month. Energy training exercises improve muscle mass, boost your metabolism and strengthen your bones. As a substitute, it can give your muscle groups a fast recovery time without feeling those aches and sores. For example, it is well known that large doses of testosterone improve muscle mass and function, notably when given along with train coaching. Then you may organize your fridge with weight loss plan-friendly foods so it's easy to seek out the foods that'll enable you shed some pounds. Owing to its extremely excessive carbohydrate and protein content, it's fashionable amongst health club goers for gaining bulk along with muscle tissues. Above all are the vital and straightforward weight reduction suggestions for working ladies All the time attempt to discover jiffy for train and make your self full of healthy meals. Notice: whenever you really feel the need to renew control of you weight loss efforts, return to the SENSIBLE BEGIN program. Whatever weight reduction strategy you try, it is important to stay motivated and keep away from frequent dieting pitfalls, resembling emotional eating. The reason that is so important is as a result of one of many essential points with creatine-based mostly supplements is the problem of solubility. There are 840 calories in a serving (1010 when you combine with milk relatively than water), and 63g of protein including 17g of BCAAs.However, mass gainers are completely different from whey proteins. This is not a time to eat no matter you want everytime you need, Dr. Dukan gives strict instructions as to which foods and the way much to eat during this part. So young men with thin our bodies in their twenties like to beautify their our bodies by gaining some additional muscle mass. By the point Tabitha was 27, she could not take it anymore and started looking for methods to lose the load and regain higher well being. If you're trying to lose fats while building muscle on the identical time, Trenorol is perfect for you. To assist the customers achieve the desired weight at a a lot faster rate, this mass gainer delivers more protein, extra good fat, extra fiber, and higher taste. Actually all Mass Gainers will work supplied they are in reality permitting you to fulfill your daily caloric wants, nonetheless sure merchandise will probably be extra optimum than others depending in your individual body type, dietary needs and the way you propose on incorporating a Weight Gainer into your general nutritional plan. It is a excessive-calorie protein powder geared toward rising your day by day calorie intake to promote weight acquire. It wasn't that long ago that individuals by no means although when it comes to protein, carbs, or fats. At 18, I did my first fitness picture shoot, took aim at my first bodybuilding contest, and competed at a ripped one hundred seventy five pounds. But with weight gainer, you only get to consume healthier components. When used alongside wholesome eating, sure drinks are more effective than different selling weight loss. Many individuals attempt limiting either carbs or fats when attempting to shed weight. Supplementing with three to five grams of leucine with meals and especially pre- and put up-training keeps the mTOR pathway of growth open and active, pushing muscular gains to their restrict. One other manner to help with muscle acquire is to chop back on the cardio If you happen to run each day, you are going to have a hard time packing on the kilos — so maintain your aerobically stimulating exercises to the days you're not in the health club. We advocate eating when hungry and using the 14 ideas above if you could shed pounds. This article explores an important points of meal planning for weight reduction, including a few easy recipes and extra ideas that can assist you attain your objectives. Our team of fitness experts has researched and sifted by way of a whole lot of various muscle building supplements at the moment out there on the market that can assist you choose the perfect.For runners, the performance-enhancing effects, akin to growing muscle development, improving power and bodily performance are reasons sufficient to reap the benefits of the fish oil. This increase in muscle mass would explain the increase in creatinine focus noticed in our sufferers. Proteins and amino acid dietary supplements in train and sport. However Skeletal Muscle Mass is one a part of your Lean Physique Mass. Weight acquire is nothing more than my physique's chemical reaction to foods. Bodybuilders have found that training briefly, intense classes leads to greater mass and power than simpler, longer classes. A lot of people have been becoming a member of health club memberships as a result of they want to drop some weight or gain weight. Surgical procedure: Hardly ever, loss of muscle mass may be brought on by a disease requiring an operation. Completely different on-line supplements are available relying on particular targets; e.g. for enchancment of endurance, creatinine and amino acids are finest recommended. four. Cortisol: The conventional process in understanding will trigger muscle mass to turn out to be infected as cortisol ranges enhance in our programs. Cortisol, a well-liked stress hormone could be nicely managed by using natural weight gain complement. By growing the quantity of carnosine in your muscle tissue, you are in a position to take away (buffer") extra of those H+ ions, offsetting the eventual fatigue and enabling you to grind out more reps before stopping. Cutting them out or swapping them for low-calorie alternate options could aid weight loss. A healthy weight range for you is between weightRangeLow and weightRangeHigh weightUnitsRadioGroup lowercase. In tetany, all of the nerve cells within the physique are activated, which then stimulate the muscle groups. You are switching exercise earlier than the muscle development kicks in. The serving measurement of a mass gainer is usually 150g-250g, however it can be as much as 350g. These meals embody dishes you are used to eating every day but using substitutes to ingredients containing gluten proteins. Whether or not you're making an attempt to construct more muscle, get stronger, lose fat or get well higher, it has been proven to be one of the most useful supplements which you can take that will help you reach your objectives. Realizing how vital muscle is for each health and restoration, sensible ways to evaluate muscle mass and performance are important. Online procuring websites provide you a wide range of mass gainers to buy while chilling on your couch. Those with a decrease muscle mass, corresponding to children who have not accomplished their growth or the elderly who could also be losing some muscle mass may have a decrease BMI.This product offers a whopping 1,250 energy in each serving, including vital energy to the weight loss plan of intense weight trainers and athletes. After a long weekend run, plan for additional carbs and protein — the lengthy training runs actually deplete your vitality reserves and, subsequently, can substantially reduce your muscle mass. Should you say you're extra energetic than you might be, the calculator offers you extra calories per day. Maintaining a wholesome muscle mass then offers your immune system with the important chemical compounds it needs to hold you wholesome and free from illness. Sure and no. Supplements should not the important thing to successful your first bodybuilding present or shocking your mates when you rip your shirt off but they can make a ten% distinction assuming you've gotten your eating regimen, coaching and way of life dialed to the suitable station. For our purposes, we suggest powdered lean mass gainers because they're more versatile, healthier, and just as effective as liquid gainers. This mass gainer will maximize your outcomes, serving to you achieve weight and construct muscle. We would not have an extensive plan of what you can or cannot eat throughout this time. Remodeling your body to suit your wishes shouldn't be simple, but bodybuilding supplements can be a good way to help you with the method. So apart from having a cholesterol free weight loss plan, you can choose to strive weight loss supplements which carry Cissus as considered one of its energetic ingredients on account of its effectiveness in delivering a constructive impact on a person's common well being. Along with changing your major courses, selecting healthier beverages is one other easy technique to successfully improve weight reduction. The 6-foot-tall man has 78 p.c lean body mass, and because he weighs 200 kilos, he has 156 pounds of lean physique mass. A woman ought to try to eat a healthful eating regimen throughout and after being pregnant. The paleo eating regimen advocates consuming the identical meals that your hunter-gatherer ancestors allegedly ate. Muscle Advance Weight Gainer is a protein supplement that includes the correct amount of carbs, proteins and fats needed to people who need to build their muscle mass. Because the constructing blocks of muscle tissue, branched-chain amino acids have been proven to trigger protein synthesis and help muscle progress. In addition, analysis suggests that consuming lean protein 15 to 20 minutes earlier than, throughout and inside one hour of understanding might help enhance muscle achieve.Take 1 to 2 such shakes per day or as advised by a nutritionist to construct muscle mass. Whey protein is better for muscle restoration, and mass gainer is better that will help you prepare hard sufficient to build new muscle fibers. Abstract Creatine is a go-to supplement for muscle and weight achieve. Lean mass gainers contain many artificial substances, which is why some persons are involved concerning the safety. This gainer by Common Nutrition incorporates a protein advanced with a base of milk. The way it works: Low-carb diets limit your carb intake in favor of protein and fat. Typically, a low-fat food regimen offers around 30% of its energy as fats. Proteins and other muscle building elements will show you how to heal quicker from the micro tears that lifting weight produces. Since VPA Muscle Gainer used the best high quality whey protein, in combination with carbohydrates and creatine monohydrate, it is the very best post-workout shake for maximum repair and growth. In recent times, plant-based mostly sources of protein have grow to be a well-liked development for supplements. If you restrict energy or attain your upkeep number, you may either stay the same or reduce weight, which is counterproductive to what you are looking to obtain with a mass gainer. For one of the best flavor and no lumps, mix the mass gainer in a blender or shaker cup. Gaining Muscle: Mass gainer is a extremely sensible manner of consuming a number of calories (carbohydrates and proteins) in addition to the food regimen. For example, the guys at the rugby clothes brand - Rugby Warfare say that mass gainers are probably the most in style supplements that rugby gamers use due to their high protein and calorie content. With the MRI, researchers have been in a position to get an correct studying of muscle mass, and located, amongst other issues, a reduction in skeletal muscle mass began in the third decade, and males had considerably more skeletal muscle mass. Catering to the requirements of our shoppers, we're concerned in offering Nutrimuscle Large Muscle Mass Gainer. Our outcomes suggest a role for the gut microbiota in regulating skeletal muscle mass and performance in mice. Operating is likely one of the best exercises for weight reduction due to its accessibility. Usually when looking for muscle achieve, body builders use more meals than is important, or improperly construct their macronutrient profile, which results in quicker and more important body fats acquire than is necessary, and this negatively impacts each definition and vascularity.But there is something to bear in mind that physique weight isn't just all about fat, it is basically a combination of muscle mass, bone weight, fat mass, and physique water. Whey Protein Isolate is the purest type of whey protein having about 90-ninety five% protein, which almost lactose-free with very low-fat content material. Give attention to lean protein sources akin to meat, fish, seafood and eggs. Like powder dietary supplements, drugs to achieve weight are designed to enhance your appetite, thereby permitting you to have higher weight management if this is your goal. The diameters of particular person slow and quick muscle fibres attain a limiting worth, set by diffusional constraints, which are largely a perform of physique mass, temperature and metabolic exercise ( Johnston et al., 2003a ; Johnston et al., 2003b ). As fibres develop in diameter and size, they take in myoblasts with the intention to preserve the nuclear to cytoplasmic ratio within certain limits ( Koumans et al., 1994 ). Postembryonic muscle progress encompasses the main steps seen throughout embryonic myogenesis, particularly proliferation, fusion and differentiation, encompassing sarcomere assembly and myofibrillogenesis. There aren't any stimulants such as caffeine, it's ephedra free and there are no known unwanted side effects of utilizing Calotren as a weight reduction complement. The quantity of protein that is advisable daily is 0.35g per pound of body weight. The explanations for these counter-intuitive outcomes are unclear and will most likely stay so until resources develop into out there for lengthy-time period, on-orbit research of the skeletal muscle atrophic response to spaceflight. Kalinkovich, A. & Livshits, G. Sarcopenic weight problems or overweight sarcopenia: A cross talk between age-associated adipose tissue and skeletal muscle inflammation as a foremost mechanism of the pathogenesis. The factor about mass gainers is that the scoops are actually massive and most of the occasions the servings are 2-4 scoops. Pro Gainer is loaded with 60g of protein, 85g carbohydrates and 24 vitamins and minerals. Mass Gainers are saved for the mid to end of my intense bulking phases when it will get more durable for me to further push food consumption from a variety of excessive carbohydrate and excessive protein based mostly food sources, this is likely one of the better formulated mass gaining supplements in the marketplace as a consequence of being quite low in fat and sugar which i feel permits for this to work effectively to help lean gains in muscle mass while preserving fat gain below management to permit for extra progressive off season phases.Eating sufficient protein is required to achieve muscle weight as an alternative of just fat. In the event you then eat just a little more, the body comes out of energy saving mode and starts storing the vitality as physique fats for the following lean times". Fat takes up extra space than the same amount of muscle, so a person with lean muscle mass weighing the identical as a person with an abundance of fat, at the same top, would look thinner. Endura Mass Weight Gainer is a gluten free, non GMO, vegetarian weight gain powder in India. As the name suggests, one can choose gainer relying in your body and health objectives whether or not it is to achieve lean muscles or gaining weight. Speaking of servings, you're going to get 650 calories coming from just 32g of protein, 110g of carbs and 9g of fats. The protein comes from pea protein, watermelon seed, and pumpkin seed, and it incorporates no animal products or dairy. Plant-based mostly diets may provide help to drop a few pounds. If you want for to find out about learn how to enhance your muscle then start avoiding these under errors and you'll be operating towards the success for the achievement of your health and bodybuilding targets. You probably have a senior horse that's dropping pounds, it's best to consider using this weight achieve complement from Manna Professional as it is vitally effective. Another study on cyclists also discovered that a mixture of carbohydrates and protein have been efficient at growing time to fatigue throughout a exercise ( 26 ). Weight acquire dietary supplements which are excessive in fat or protein may be exhausting to consume regularly and in massive amounts. It is the proper selection for intra-workout, or even to sip on all through the day - delivering a continuing provide of all important amino acids. The muscle building complement creatine monohydrate may also help you achieve a couple of pounds in muscle weight. Muscle fiber progress happens as a consequence of a short lived improve in the fee of muscle protein synthesis inside the fiber. Mums are busy and do not at all times have time day by day to buy, plan and put together a wholesome nutritious meal for the household which is why planning ahead and even prepping ahead is essential to help you get via the week. Whey protein, a extremely wealthy source of leucine, bioactive peptides and calcium aids in fats loss by growing the metabolic fee of the body thus enhancing fats burning process. Broaden past your total weight to additionally embrace purpose physique fats and a few easy physique measurements to maintain you sincere (and motivated) in your journey.It will possibly help boost coaching restoration: Muscle glycogen is the principle gas for intense exercise sessions; rebooting via glycogen synthesis can take some time after a workout. However so has the physique's lean muscle tissue, the physique mass that keeps the body trying young and important. Much like ginger tea, you can also make use of licorice root tea to alleviate the troubles attributable to weak muscular tissues and underweight troubles. However, you might need to take them along with weight gainer shakes with the intention to bulk up. In case you aren't into weightlifting, go for among the best mass gainer shakes or protein powders. The gainer by Muscle Milk is one of the most affordable lean mass gainers in the marketplace, so it's a fantastic worth for a trusted model with key ingredients. Intake of protein also promotes efficiently burning fuel for your muscular tissues; one thing that choosing a protein-rich muscle supplement helps you with. Steal their playbook for building excessive-high quality mass naturally. Partly because of the motive that there was a lot controversy surrounding creatine supplements to the purpose that making an attempt new creatine products could possibly be intimidating. With slightly persistence and laborious work, you possibly can attain your weight reduction objectives and improve your general well being in the course of. A small research carried out on young and aged discovered that ingestion of 340 grams of lean beef (ninety g protein) did not enhance muscle protein synthesis any greater than ingestion of 113 grams of lean beef (30 g protein). In a while, there will probably be fewer and fewer pure protein days to maintain your new weight. It's possible that BCAA supplements may solely benefit you if you're not eating sufficient high-quality protein in your weight loss plan. I do know of a number of circumstances the place folks took digestive enzyme and hydrochloric acid supplements and misplaced weight in a short time. Experiment with totally different ratios of protein, fats and carbohydrates to find a balance that helps you obtain your weight and health targets. Snacks might help decrease starvation, promote feelings of fullness, and scale back the overall number of energy you eat per day. Healthy fats improve fat loss and health as they digest slowly. Calotren is unique in that it gives no stimulants, one thing that's laborious to seek out in fats burning dietary supplements that work. These individuals affected by low body weight issues are suggested to intake weight gaining complement after meals consistently for 3 to 4 months duration.Each time his upper chest was bursting with sheer muscle-pressure his middle and decrease chest followed, only to be beaten by his upper chest once more. Steven DeAngelo is a private trainer teaching skinny guys hardgainer eating regimen and build muscle fast. Each four-scoop serving additionally provides 59g carbohydrates, 11g fats, and 510 calories. Once you begin utilizing glutamine to assist with muscle restoration, you will not ever go without this necessary put up exercise supplement stack once more. A better technique is to set a weight-loss purpose and mix operating and energy training accomplished by diet modifications. An important aspect of a successful weight reduction meal plan is its capacity that can assist you hold the misplaced weight off. Please consult your physician, dietitian or health trainer before consuming any product because the product results could vary from body to physique. Together with his body still arched downward, he tries to remain in rhythm as his abs, obliques, and lower again muscle groups double up on one another. In case you are someone who is solely lively, burning quite a lot of vitality, but who can acquire fats if they are not careful, then a weight gainer within the 250-400 calorie vary is extra appropriate. Skinny persons are advised to intake a balanced weight loss program by eating the correct amount of energy, proteins and fat of their meals. Each day is restricted to about 800 energy. This Well being Gainer Powder comes with the assured weight achieve of at least 5 kg in only one month. All max Fast mass isn't just your regular mass-building supplement. After a workout, the speed of muscle protein synthesis is elevated for roughly 48 hours in the trained fibers, while the rate of muscle protein breakdown shouldn't be substantially altered. Pro Gainer provides you with 650 energy per one scoop serving, eight grams of dietary fats, eighty five grams of carbs with 7 of these coming from sugar, and 60 grams of protein whole. Keto is a high fats, low protein, minimal carb weight loss program that forces your physique to produce ketones that mainly chomp up the fats for power. Figure out how many energy you really need , check out the meals logging characteristic within the Fitbit app, and preserve working towards that lengthy-term weight loss purpose. Growing your intake of protein might help you shed weight by reducing your appetite and reducing your calorie consumption. For males aged 18-40, a traditional physique mass proportion can be in the area of 33.four to 39.4%; between ages forty one-60 we're taking a look at roughly 33.2% to 39.2%; and for the over 60s, as muscle mass fades naturally with age, I might count on to see ranges of 33% to 38.7%.Eating these meals may help you gain weight - but it will be 99% fats. Muscle & Weight Gainer was designed for anybody who is critical about gaining high quality mass and energy, but doesn't want to sacrifice their diet plan by consuming a great deal of fatty meals and different unhealthy junk. Their Cytogainer is a mass gainer that accommodates a decrease total at simply 280 calories per two scoop serving. You'll be able to fulfill your want to eat and maintain your weight-loss efforts. This excessive-calorie weight gainer has a base of protein that is made up of milk and eggs. FIGURE 6-4 A decline in fractional muscle mitochondrial protein synthesis occurred with age. LAB TESTED QUALITY: The prime quality mass gainer is authenticated for its real quality and is asserted to be gluten-free and free of heavy metals. The base of the Mayo Clinic Wholesome Weight Pyramid focuses on generous amounts of healthy foods that contain a smaller number of calories in a big volume of food, significantly vegatables and fruits. Though weight loss is a aim for many individuals, others hope to achieve weight, usually to appear and feel more muscular or to enhance athletic performance. While all the above diets have been proven to be effective for weight reduction, the diet you select ought to rely on your way of life and food preferences. Glucagon, a catabolic hormone, will increase the net loss of protein from the physique within the postprandial state due each to an acceleration of amino acid disposal and to inhibition of protein synthesis (Charlton et al., 1996). It can be used as a high calorie, protein complement for athletes that wish to preserve or enhance muscle mass. He had a few days of refusal with the meals change however after he started consuming, it has helped him slim down and has increased his energy degree. Nevertheless, at current no consistent relationship is apparent between the diploma of muscle atrophy (measured by MRI or myofiber CSA dedication after muscle biopsy) and the reported changes in muscle strength and function, although typically loss in muscle power exceeds the loss in muscle quantity. Muscle space, and better subcutaneous fats area and fat mass. Small quantities of your favorite high-calorie foods could also be part of your weight-loss plan as long as you burn extra energy than you absorb. Online resources like the National Eating Disorders Association can connect people with counseling and other professional help. One of the best two times we advocate taking a protein weight gainer complement are after a workout, and 1-2 hours before mattress.To elucidate to you what to eat whereas breastfeeding both to get all the mandatory vitamins you and your child need and to shed some pounds. Your physique can construct at most round about 227g of muscle each week, so if you happen to eat too many additional calories making an attempt to build more muscle, you'll gain excess fats, too. Intermittent fasting is a dietary technique that cycles between durations of fasting and eating. The extra power and muscle you might have, the more durable to realize more. Whey Protein: As quickly as your exercise is finished, make sure to attain for a whey protein blend shake. A excessive protein food regimen is the most effective eating regimen to reduce weight. If you find yourself struggling to get sufficient fish in your diet, I extremely advocate a really prime quality Fish Oil complement like 1st Phorm's Full-Mega that provides a excessive concentration the Omega-3 fatty acids, EPAs and DHAs. Cardiac and skeletal muscles are "striated" in that they include sarcomeres that are packed into extremely common preparations of bundles; the myofibrils of easy muscle cells usually are not arranged in sarcomeres and so should not striated. Keep in mind that you want to develop lifestyle habits that may provide help to maintain your weight in a wholesome range. Optimum Diet is a go-to useful resource in the sports diet business due to their excessive-high quality and efficient products. BSN is among the most extremely reputed supplement producers on the market you possibly can rest assured that this is without doubt one of the best possible men's mass gainer dietary supplements you are likely to find. Studying lifelong healthy consuming habits with correct portion sizes and consumption of all foods sparsely is the last word objective when embarking on a weight-reduction plan plan to shed some pounds. There may be not enough scientific proof to find out whether most other supplements on the market assist with constructing muscle. From the results of this study, it may be concluded that gainers are best for people with low body weight as a result of along with muscle growth, they increase fats mass. Previous studies show that cigarette smoke leads to skeletal muscle cell injury, muscle protein breakdown sixteen , skeletal muscle dysfunction 17 , and central weight problems 18 Because ambient PM2.5 and cigarette smoke share some widespread patho-physiologic mechanisms like oxidative stress and irritation, ambient PM2.5 may have unfavourable results on muscle and adipose tissue within the elderly, a inhabitants inclined to air air pollution.

Comments: 0

Add a New Comment

Unless otherwise stated, the content of this page is licensed under Creative Commons Attribution-ShareAlike 3.0 License