How to Win More by Giving up for the Right Reason

One of the core practices in Buddhism is non attachment. Buddhists believe that forming emotional attachments to things, will inevitably lead to suffering. Whilst this notion has been taken to extremes, with people not forming attachments to anything, abandoning all possessions and forsaking friendship. I believe that non attachment can be beneficial in certain ways, especially when it is applied to our ideas and goals.

It is perfectly natural to cling to our ideas. To want to work day and night to see them through. This is commendable. However, it could be said, that in some contexts, the idea of never giving up on something, no matter the costs, is well…inefficient.[1]

Instead of seeing it as giving up, see it as retreating.

What is Steve Jobs famous for?

I’d bet almost all of you answered “The founder and late CEO of Apple”. I’d again bet that none of you said, the founder of NeXt.[2] This was a company similar to apple that Jobs Founded during the few years he left Apple.

The reason for this is that the company was ultimately a failure, and was later brought up by Apple once Steve Jobs returned to the company. Though Jobs spent time, energy (and $7 million) on the company, he gave it up as it was not a success. He didn’t spend years after, losing his money and the rest of his credibility on NeXt as it sank, and Apple rose in strength and influence.

Walt Disney once founded Laugh-O-Gram, an animation studio he hoped would be the launching ground for his ideas.[3] Laugh-O-Gram soon went bankrupt and crashed, undeterred, he founded another studio. Walt Disney Studios. You’ve probably seen some of their work.

What these stories teach us, is that, ultimately not all ideas are created equally. NeXt wasn’t the next Apple, and Jobs came to know this. For whatever reason Laugh-O-Gram, didn’t have that magic X factor that Walt Disney Studios came to have, and again, Walt Disney came to know this.

Of course, it’s good to be passionate about our ideas, but that passion can leave us blind to real faults. If we take a step back at our ideas and look at them objectively, we may see things that should be changed or perhaps the idea could be abandoned entirely in favor of a better one to come along.

Ultimately, if instead of seeing our ideas as things to fight for whatever the cost, but investments of time, effort, and money. We may come to see our ideas and projects differently.

In military history, there are countless stories of armies retreating from battles in order to win more important, larger battles. There are also stories (think Napoleon’s catastrophic invasion of Russia) of armies heading into battles or campaigns which ended in disaster (Napoleon never recovered from the loss). Its the same thing.

It’s difficult to let go because we fear that we waste the effort we’ve spent.

We like to think that our value of things such as projects or goals comes from our wish to see them through, or perhaps a prediction of their later worth. However our ultimate attachment actually comes from a complex web of emotional attachments created not by our views of its worth, but the time and effort already put into it.

In many ways, one of the most powerful aspects of our attachment to things is based on fear of our loss of that thing, as much as our liking or enjoyment of it. This false attachment based on loss is the sunk cost fallacy.[4]

How many times have you heard of a gambler putting everything they have into a bet, for that gamble to work out and they win big and are forever successful…Maybe that has only happened a few times. There are countless stories of gamblers putting everything into a bet, ending in them losing everything. Or if they win with the first bet, they lose it all in the second. Once again, the gambler’s commitment to win whatever the cost, is the sunk cost fallacy in point of fact.

It’s the same thing. If you put a significant amount of money into something, only for it to end in failure, that money is gone forever. That loss is greater still when you see time and effort spend on something as currency too.

Who else is supportive?

When you consider the sunk cost fallacy, its easy to see why you might be biased, why your thinking is too subjectively bent towards an idea. In this way, getting the thoughts of others can be a better idea. There is no point asking friends, because as friends they are almost honor bound to tell you its a good idea and act supportive. But ask yourself how many people are clearly and visibly supportive and enthusiastic about your project or goal.

If there are many people, then, well you may be onto a winner. But if there are few, or even nobody, then ask yourself why that is, you might think its because they don’t care. But this isn’t the case. The biggest reason they may not be super supportive as they don’t want to see you fail and are trying to hint that what you are working on, may not be worth your time.

Letting go of what doesn’t serve you returns to you your best feature, your unique selling point.

When you put all your effort into something, there is always a risk of losing your most important feature. You risk losing that one thing that is the secret behind all your successes. If you quit something and that thing is truly returned to you and is ready to work for you again.

But what is it?

Well, the secret behind all your successes is yourself. If you put everything in an ultimately bad idea then you aren’t working with your best, but are working with the sunk cost fallacy. By quitting and working on something else, you gain all your passion and ability back.

It is difficult to consider quitting. I know that this is hard to hear. Again, only you should take the leap in giving up on something. If you are truly passionate about something, and others support you and think it a good idea. If you are happiest thinking about it and enjoy working on it, then fight for it with all its worth. If no part of you accepts this article and thinks I’m right in any way, then please, don’t pay attention to me.

I don’t know you, I don’t know your goals or ambitions. If I knew what you were working on its possible I’d think it a great idea.

But if somewhere this article connects, and deep down quitting seems like a good idea. Then maybe it is. Sometimes, giving up on one thing can lead to success in another.

Featured photo credit: Stocksnap via stocksnap.io

Reference

[1] 99U: The Merits of Giving Up on Your Ideas
[2] Web Archive: Apple Computer, Inc. Finalizes Acquisition of NeXT Software Inc.
[3] Wanderlust Worker: 12 Famous People Who Failed Before Succeeding
[4] You Are Not Smart: The Sunk Cost Fallacy))

For example: have you ever played a video game for a while, rebooted it up one day only to discover that the save file has been corrupted. Our frustration here doesn’t come from our the way it’ll take much longer to see how the game’s story progresses, or even the fact that we have to re-play it again, instead our frustration comes from the time we have spent on the game to amount to nothing.

The pain and frustration we feel when we lose out, is the same reason why Buddhists avoid forming attachments at all, as they feel this suffering is inevitable. But this isn’t necessarily the case.

When the sunk cost fallacy is applied to our goals and projects, its easy to see how we can become attached to things that deep down we know might not work. Again, we don’t stick with them because we know their worth, we stick with them as we can’t bear to see the loss of it, or specifically we can’t bear to see the time spent on it amount to nothing.
In this way, abandoning the idea early on in favor of a better one can be the better option.

In the end, only you will know if or when to give up on something, but here is a short list of things to think about when in consideration.

How excited are you about it?

It could be a good idea to deeply examine how exactly you feel about your idea, project, or even current job that you may give up on. Does thinking about it stress you out? When you talk about it does you mood deflate and you try to change the subject, speaking enthusiastically about other things?

If its causing you stress and unhappiness, then perhaps its a good idea to truly consider how much it is worth to you. No idea is worth you health and happiness.

Plus, if you decide to stick with it, this unhappiness is only going to grow and expand, as deep down you know the thing you are spending your time on isn’t right for you
Listen to yourself and you’ll know the answer.

“What if?”

By now you’re probably thinking or saying those immortal words.

“What if this idea proves to be a great success”

“What if I am losing out massively?”

We can never be sure of the answer to these questions, that’s why they are so powerful. But one thing we can be sure about, is that it is impossible to know the future.

“What if my book idea is the next bestseller?”

“What if its the next Harry Potter?”

Consider how truly realistic this is. There are many successful and published writers who only earn a decent living from their books. Every failed book ever written was written by someone who fought hard for it and didn’t give up on it. What if they spent that time on a better book? What if that better book was successful? They never found this out as they spent all their time and effort on a bad idea.

Can quitting leave you financially better off?

This is best explained with a gambling metaphor.((Oprah: Know When to Fold ‘Em

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Not All Books Are Meant to Be Read. Here’s How to Pick the Right Ones

As a culture, we have become reverential of books and the written word. This is a great thing. A great book can challenge us, change the way we think, or tell us fantastic stories that stick with us. This is why I write, why I chose to study literature at university.

I believe prose is the greatest story telling form we have, and poetry the greatest method of self expression.

Yet, are reverence of books is such that many of us see it as a faultless medium, that a bad book will always be superior to a great film or great video game…just because…
Well like with everything, there are a lot of bad books out there, books certainly not worth your valuable time. Especially as books, being a long form medium, can take many hours to read, far more than, a film or documentary.

It has been estimated that on average people read about 4 books a year [1], with the more voracious readers, going through about 12. [2] Both of these numbers are surprisingly small. We may only read a few hundred books in our life times. Perhaps the reason for this is that people are just too busy to spend time on books. Our lives are consumed by work and responsibilities, that it can sometimes be difficult to put the necessary time in to truly enjoy a book.

Life is too short to spend reading bad books

Spending hours of your life on books you don’t enjoy is ultimately doing yourself a disservice and wasting valuable time that you could be spending in other pursuits, or simply reading a better book.

Now, there are countless articles online suggesting good books to read, this isn’t going to be one of those. Nor is this article isn’t going to be a list of bad books, I am way too unqualified and not nearly sufficiently well read to give that advice. Books rely on personal taste, which is inherently subjective. There will be books others love that you will hate, and there will be books you hate that others will love. Both views are right and both views are wrong, such is the way with taste.

What we need then is a list of potential categories, a checklist that people should consider to help work out what book you are likely to enjoy or find interesting, and what books might only waste your time.

How to tell if a book is for you

Generally we tend to buy the best sellers, after all, if millions of people are reading and buying the same book, then they can’t be wrong surely?
Well, often when a book is a best seller it means that its marketing budget has meant it has attracted a larger readership, it is not necessarily a sign of quality, as it only shows a book as been brought, not enjoyed.

Although there are countless books in the world, covering an infinite amount of subjects. So, before you decide on buying a book, you should consider why you want to read it, and what kind of book you want to read.

For example:

Are you looking for a book that might challenge the way you think? Encourage a mental paradigm shift? Then perhaps a book on philosophy is something you’d enjoy.

Are you looking to be entertained? Then perhaps check out a thriller, or even a piece of great literature.

Do you want to know more about the life of a successful or interesting section. Then look into biographies and autobiographies.

Are you looking to expand you knowledge? Then an interesting piece of non fiction such as history is something you’d be interested in.

Once you have narrowed down and have better ascertained what kind of book you are looking for, then here is a five step guide for finding the perfect book for you.

Five things to check to find the perfect book

Pre existing interest

Let’s imagine you just walked into a bookshop, you know you are going to buy something, but you don’t know what yet.
Firstly, consider what you like already, perhaps there is some great show on and you want to read the books its based on, or read more about the subject.

For the purposes of this, lets say you really like the series Game of Thrones, but you’ve already read the books and really enjoyed them. So you go to the fiction section. If you hadn’t you’d simply buy the books they are based on.

Author

You find the author George RR Martin, the writer of the original Game of Thrones novels, and go through his works. It makes sense that if you enjoyed one book by an author, there is a good chance you’d enjoy another.

But on this bookshelf, you’ve read all the books by him.

Subject

You stop to think what you like about Game of Thrones. For you, its the medieval setting, and political intrigue. Not so much fantasy, so you head towards the historical fiction setting.

Not knowing what books are worth reading, you decide to call a friend.

Recommendation

Your friend recommends a few titles, but you remember one time they recommended a movie once which you hated, so probably your tastes are too different. Instead you go online and search for books like Game of Thrones.

You come across a novel about the English Wars of the Roses, the conflict which loosely inspired the story of Game of Thrones. It seems interesting, but you need more.

Reviews

You search online for the book and notice that all the reviews for it are really positive. Some of the things said about the book seem interesting to you. So you decide to buy it and once you start reading, you know it’s a book you will enjoy.

There are so many bad books with good premises, so its always a good idea to check out reviews. Of course, some reviews you will disagree with, but if the majority of the reviews of the book are positive then its a good indication that the book is worth reading.

Reference

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How to Leave a Great Impression with a Confident Handshake

It has been said that people get an impression of you within the first few seconds. Usually this isn’t so important, this impression can adapt and change after a few seconds. But there are times, for example, before a job interview or meeting someone important that you want to impress, where the first impression is the most important.
In these situations it is important to show self confidence and openness, and this can be achieved with a great confident handshake.

A handshake can tell a lot about the power relationships

The history of the handshake [1] actually goes back many centuries, to ancient Greece, where people would shake each others hands as a way to express trust, as shaking hands demonstrates that neither side is carrying a weapon.

Whilst now, there is no thought that anyone might be carrying a weapon, many people believe that the way you shake someone’s hand tells them a lot. Some feel that the way people interact with each other boil down to power relationships [2] . With this in mind it can be very important to get right.

To give a confident handshake:

Be the one to initiate it, it shows that you’re confident and have greater power

One of the most important things to consider in handshakes is who should initiate it. Really there are two schools of thought. It’s felt that the person of higher power and rank [3] should initiate the handshake, for example: the hiring manager in a job interview. Waiting for the other to initiate the handshake may show deference and respect on your part, however this could be at the cost of your appearance of confidence. Indeed, being the first to initiate the handshake in some circumstances may be seen as bold and a great expression of confidence on your part.

Ensure power balances: mimic the other person’s body language

Thinking back to the idea that human interaction is based on power relations and power balances, there is a way to maintain a good balance of power in a handshake. This can be especially important when you think the other person will try to show a degree of dominance.

President Trump’s [4]  super macho handshake has now become legend, when Trump shake hands he maintains contact for an unexpectedly long amount of time, and halfway through the shake pulls the other person inward. This is Trump subconsciously telling the other person that he is more powerful.

Recently Trump attempted this on Justin Trudeau, the Prime Minister of Canada, and an unexpected thing happened. When Trump placed his hand on Trudeau’s shoulders, Trudeau did the same, when Trump tried to Pull Trudeau inwards, Trudeau resisted. Essentially Trudeau mimicked Trump’s body language and in doing so, the balance of power was maintained with neither man coming across as dominant. In resisting Trump, Trudeau gained a great deal of international respect.

Stand to show respect

Two of the most important parts of delivering a strong, confident handshake happens before your hands make contact. Firstly, it’s always a good idea to stand up to shake the person’s hand. This is especially vital if you are sitting and they are not, as standing up first is both considered polite [5], and is a good gesture of respect.

Maintain firm eye contact when shaking hands

As soon as someone initiates the handshake, until the handshake stops it’s a good idea to maintain eye contact. This is easy when there’re no other people in the room, or you don’t need to shake hands with anyone else, however if you were to look away or (worse) look at someone else, the other person will think you don’t find them interesting or not worthy of your full attention. At best they may feel you aren’t confident, and this can be equally damaging.

Maintaining eye contact has many benefits, not only do you show the other person that they have your undivided attention, but it also shows confidence as many find maintaining eye contact difficult. Fascinatingly, research [6] has shown that the connection made when people look into each others eyes is so strong that we remember people’s faces more (great for job interviews!) and subconsciously consider them more sophisticated and outgoing. We think the opposite of people who avoid eye contact.
It’s arguably the most important part of a handshake and it has nothing to do with shaking hands.

When making eye contact make sure you give them a warm and genuine smile. A true smile is shown in the eyes as much as the lips. Any nervousness or fear you might have will be detected even if you are making sure to move your lips in the appearance of a smile.

A Moderate Grip (Not Too Tight, Not Too Loose)

When shaking their hand make sure your grip is firm, avoid limpness at all costs. You were probably expecting this bit of advice, it is without a doubt the most repeated bit of advice in the world of handshakes. Its popularity is testament to its importance. Yet so many people get it wrong and instead of being firm, they instead deliver a superhuman death grip.
I’m sure I don’t need to tell you that if the other person leaves the handshake in physical pain, it wasn’t a good one. Instead make sure to give the other person a little squeeze, unless their handshake is limp, a good idea is to match the pressure that they are giving.

Reference

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7 Types of Fake Friends That Are Secretly Bringing You Down

One of Bob Dylan’s most memorable songs, Positively 4th Street starts with the immortal lyrics “you’ve got a lot of nerve to say you are my friend…” the song is a rant against a false friend of his, and when I first heard it. I was struck. Struck by a feeling of recognition, of that there was something intrinsically relatable about the song.

All of us, many times in our lives come across people who present themselves as friends. We come to trust them, spend time with them, but after a while, for whatever reason, their true nature shows itself. They may have mistreated you, ignored you when you needed help, or used you as a tool for their own gains.

These people can be hard to spot, it can be difficult to understand their goals and intentions.[1] But they tend to fall into seven particular categories.[2]

1. The Complimenter / The Lothario

It’s part of human nature to like being complimented, and we in turn often like those who are complimenting us. Beware the complimenter , as they know this. The complimenter throws you with praise and appreciation to get close to you fast. You need to question why they want to get close to you so quickly. What are their goals, it could mean they have confidence issues and are genuinely a great and kind person, but it could mean they want something very particular from you and not your friendship (be wary if the complimenter is of the opposite sex).

Luckily the complimenter is easy to spot, as their over friendliness can easily seem fake (because it is).

2. The Manipulator

The manipulator can be one of the most dangerous forms of fake friends as they are often the most difficult to spot. The manipulator is only effective when they have earned your appreciation and your trust, it is here when their deviousness comes into play. A good friend, a real friend always takes your thoughts and feelings into account, the manipulator has no reason to take these into account as to them you are only a chess piece to move in order to get what they want. Don’t expect them to stick around once they have gotten what they want. Avoid at all costs.

3. The Social Climber

The social climber sees friends as others see expensive clothes or items, something that makes them look good. In their minds they are constantly judging all they associate with, and are ready to drop you or any friend if they feel they are no longer needed as they climb the social ladder. Like the manipulator, they only associate with you if it suits them, and have little regard for your feelings or wants.

4. The Copy Machine

The copy machine is not so much a friend, but a fan. Where the complimenter, the manipulator, and the social climber are shrewd and cunning. The copy machine is willing to drop or modify any aspect of their personality or character to mimic yours. Their end goal for their mimicry is uncertain, but possibly to them there is an aspect to your personality that they want. With good friends, there is the possibility to challenge each other, to grow and find out more about each other. With the copy machine, you are only dealing with a warped mirror image.

5. The Pretender

The pretender is much like the friend Bob Dylan sang about in Positively Fourth Street. They are someone who only acts like your friend when it suits them. They can be friendly, they can even be fun to hang with. But there is no loyalty to them and in the same way they are pretending to be your friend, they are also perfectly happy to pretend that they are not your friend if they think that will negatively affect them.

Most of the time the pretender shows themselves in debts that will never be paid back, borrowed items that aren’t returned. Like many of the fake friends on this list they don’t really think much of your thoughts and feelings as they are not important to them.

True friends are there with you just as much in bad and difficult times as in good times. The pretender never shows when things get tough.

6. The Cheater

Unlike every other entry on this list, the cheater may well once have been a true friend. You might have been important to them, and they may have been important to you. You may even think they are still your friend, when secretly all that has changed. The cheater is a person who stays and acts like your friend when they are secretly doing something that utterly betrays you and your trust. Most commonly this is having a secret romantic or sexual relationship with your partner. Sadly the cheater is only knowable once they have already broken your trust, and until then appears to be a true friend.

7. The Rival

The rival is the least subtle of all fake friends. Unfortunately they are quite common. Have you ever had a friend that, whenever you mention something you or a friend has done, they immediately say something that makes them the focus of attention? Then this a rival.

Every achievement you make is to them a challenge, not something to be duly celebrated. If you get a new TV, they get a bigger one, if you take up a new hobby, then they take it up too with the exclusive intention of becoming better at it than you. What’s worse, is that if they can’t beat you, then they move to spoil your enjoyment, eventually they cease being your friend then become an enemy. They never were your friends to begin with.

There is no single way of spotting a fake friend. But ultimately it comes down to these things.

Is there something fake about the way they interact with you, and you often feel worse off after spending time with them? These are two major red flags, and may very well suggest your social circle has been infiltrated by a fake friend.

Make a note of how real friends treat you compared to the fake friend. The difference will be clear.

Importantly, if they are difficult to engage with and seem to have no real interest in spending time with you, then grant them their wish and keep them at a distance. There is no point in respecting someone who doesn’t respect or have much time for you.

Your first instinct may be to reach out even more in this situation, but this can only leave you feeling unwanted and unliked. Always put your own personal and emotional needs first.

Ask yourself if the person is ever a bully.

This might not be outright and obvious, but it can be a lack of caring when you are suffering. Often times fake friends, in particular the manipulator use emotional blackmail to get what they want from you. Don’t fall for it.

Now here comes the hard bit.

Ask yourself how much their friendship means to you.

You might have noticed that some times in your life that you hang out with and spend time with people for no real reason. Perhaps you spend time with them almost out of force of habit. This is a similar situation.

You should consider if you truly enjoy spending time with them. Or if they seem to hurt or sadden you.

If you still want to be their friend then you have two options.

Keep them at the distance that you are comfortable with, with full knowledge of how they act and operate. Alternatively, you can tell them how they feel and risk offending them, or them cutting the friendship. It is possible that this will make them more aware of their negative behavior and may seek, over time to become a true friend, but this shouldn’t be expected.

It’s important to realize that friendships have a natural ebb and flow. Even real friends may one day stop being your friend one day. People naturally drift apart, becoming increasingly distant, and distant until no more connection is made. If you no longer want to be friends, then ultimately you just need to stop trying to be friends. Eventually they will get the message.

Featured photo credit: Stocksnap via stocksnap.io

Reference

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8 Promising Benefits of HIIT Workout That Will Make You Want To Start Right Now!

We all know the great importance of exercise, and sure, each of us, in our own way try to do as much as we can. Yet, this can be incredibly difficult. If you work full time, or are generally very busy, getting the gym hours in that we feel is necessary can feel like an impossible task.

Even if you want to go for a run, you might think that you would need to run for at least an hour to make any real change. We might feel resigned to our current state or shape, one seemingly enforced by our schedule.

This might well be the case, however thanks to the exercise system HIIT (high intensity interval training) you can get a fantastic workout in very little time.

As its name suggests, HIIT relies on short bouts of high intensity exercise, broken up by moments of rest and recovery. The exercise sequences are repeated for about 20-30 minutes.[1]

HIIT isn’t just useful for those short of time, HIIT workouts are one of the best forms of cardiovascular exercise that you can do, something supported by significant research.[2]

In addition there are a great, and surprising range of other benefits which show that high intensity interval training is the way to go for those on the clock.

8 Amazing Benefits of HIIT- From Head to Toe, from Physical to Mental!

Burn Fat Even When You Stop Training

One of the most popular reasons people choose HIIT is that, through the training, you burn fat even when your training has stopped.

This is due to Excess Post-exercise Oxygen Consumption (EPOC), after a HIIT workout your oxygen consumption is increased in such a way that you burn fat 9x faster. In addition, thanks to the way HIIT workouts boost your metabolism, you can burn up to 50% more fat than a regular steady-state cardio workout, even though steady-state workouts are maintained for much longer periods of time.[3]

Build More Muscle and Maintain Muscle Mass Better! 

At the same time HIIT workouts stimulate the burning and using up of fat and calories, HIIT workouts also produce muscle building anabolic hormones. As such it can be a very effective way of developing lean muscle.

Surprisingly, HIIT workouts are actually better at building and maintaining muscle mass, while losing fat than regular sustained steady-state workouts as prolonged exercise can result in muscle being burned up and used by the body as fuel.[4]

It Helps Improve Your Blood Circulations and Fight Type 2 Diabetes Symptoms

Studies have shown that intense, interval based training forms, like HIIT help blood flow and blood vessel dilation.[5] The effects were particularly notable with those suffering with type 2 diabetes, where blood flow improvements were noticed within an our or two of exercising. Researchers have noticed that those who do HIIT workouts have better managed glucose levels than both those that do not, and even those who exercise with normal steady-state workouts.

Just Jump and sprint! You Don’t Need Any Equipment! 

When you go into a gym for the first time, the first thing you notice is all the strange machines and devices. Some are so complicated that you need to be trained on how to use. Almost all are so expensive that that it is impossible to do the same workouts when at home or away from the gym. A great number of workouts are built around some of these machines.

Though some HIIT routines do use things like treadmills, most HIIT workouts rely only on the body alone. Some of the most popular HIIT workouts are simple jumping jacks and sprints. So, unlike the gym, all you need is a little bit of space.

Strengthen your cardiovascular activity and boost your endurance

By pushing your heart rate and oxygen consumption during HIIT workouts. You’ll both strengthen and improve your heart and cardiovascular activity and oxygen intake. Specifically, you will increase your body’s VO2 Max, which is the amount of oxygen a person can use per kg of body weight. As such your overall stamina and ability to workout. Over time you will notice that you will need less and less recovery time.

It Helps Prevent aging and You Will Live Longer!

Resent research by the Mayo Clinic has suggested that HIIT workouts can reverse signs of cellular aging.[6] This occurs through improving the body’s production and synthesis of proteins which in turn can help fight signs of aging. In addition, HIIT workouts have been shown to combat muscle degradation in age.

Ease the difficulties and strains of Parkinson’s!

Researchers in the University of Alabama have released a study suggesting that HIIT can improve the motor functions, quality of life, and mood of Parkinson’s sufferers.[7] This could be revolutionary if researched further, as Parkinsons as a condition specifically attacks the motor functions of the human body. The researchers saw improvements in patients muscle control, balance, and sense of well being compared to Parkinson’s suffers of similar ages who had not undertaken high intensity training.

You Constantly Push Yourself and You Expand Your Limits Eventually! 

For many, this might be a turn off. However I have often felt that there is a strange, but genuine pleasure in pushing yourself physically and coming out the other side. As you’d imagine high intensity training, is…well…intense. Each time you exercise with an HIIT workout, you are pushing yourself to your physical limit, however, of course, for only a few moments at a time. Because of this your workouts are never dull and you will see real improvements in your health, and stamina in very little time.

Don’t forget to do it step by step

As with any change in your exercise regime, its important to consult your doctor and hear their opinion. This is especially important if you’ve never done any high intensity training before.

Reference

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The Power of Acai Berry For Weight Loss is Just too Overrated!

The Acai berry is one of the latest super foods to have been brought to public attention. It is considered a super-food due to its status as a powerful antioxidant. It has become quite famous by those seeking to lose weight, as they have been told it has unique properties to help people lose weight.

The truth, of course is far more complicated, and needs some considerable investigation.

The weight loss myth: Acai berries are in fact not the best food to help you lose weight

According to the US National Center of Complementary and Integrative Health, part of the Department of Health and Human Sciences, very little research has actually been done to conclusively examine the health effects on people from Acai berries.[1] If this is the case then, why are there so many Acai berry supplements and sites touting the semi-miraculous weight loss properties of the Acai berry?

Ultimately, and unfortunately this boils down to lies and deception. The deception is so severe that the Federal Trade Commission has been hard at work shutting down websites that deceive customers by suggesting that the Acai berry will make them lose weight.[2] It is possible that weight loss benefits of Acai berries could be revealed in the future, after further investigation, as of right now, no real benefits have been found. So it seems these websites and companies selling the idea that Acai berries are great for weight loss, are merely seeking to build the market for Acai berry products, and not help people lose weight.

When Acai berry juice was tested on rats to investigate weight loss claims, researchers noticed no difference at all between rats who were given Acai berry juice, and those who had not.

Whilst it is true that Acai berries are an effective antioxidant, and as such they can help cleanse the colon, helping the digestive system, and protect cells from damage it is no better for burning fat than any other berry.[3] Ultimately, it remains the case that there is no food that makes you lose weight by itself. The key to weight loss is balancing a healthy died with exercise.

That said, there are other substances available which have far more effective weight loss properties, such as green tea. Green tea is a great metabolism booster, which means which means, while your body is feeling the effects of the green tea (specifically the caffeine) the body becomes much better at burning fat.

Also, some studies have shown that consuming green tea can lead to a real reduction of abdominal fat.[4]

Green tea also helps cognitive function. Partially this is due to the presence of caffeine, but when this is combined with the amino acid L-theanine (which alone can help fight anxiety and increases dopamine production) the two work in synergy to help improve brain functionality. The effects on the brain are so potent that in can even help fight brain degradation and Alzheimer’s condition in age.

Green tea has also been shown to decrease blood sugar levels, which means it could effectively combat type 2 diabetes. A study in Japan showed that those who drank green tea in high quantities had a 42% decreased risk of developing type 2 diabetes.

Of course, like Acai berries, green tea is a fantastic source of anti-oxidants and as such can function as a more affordable substitute for Acai berries, if your intention is finding a fantastic anti-oxidant.

Best of all, green tea is far cheaper and more easily accessible than Acai berries.

Acai berries aren’t useful for weight loss but they’re nutritious and anti-aging

Though Acai berries aren’t useful for weight loss, Acai berries are none the less extremely nutritious.

So nutritious, I believe its super food status is earned. Acai berries are good sources of:

  • Fiber, which is good for digestion.
  • Healthy fatty acids which help maintain a healthy heart and nervous system.
  • Amino acids, which help in energy production and muscle performance
  • Vitamin C and Vitamin A
  • Calcium, which help maintains health teeth and bones
  • Magnesium, which helps maintain blood pressure, and glucose levels, as well as help in energy production.

On top of this, Acai berries are a manganese powerhouse.[5] Manganese is a hugely important chemical. It is used in the maintenance and building of the bone structure, assists in the running of the metabolism, the absorption of calcium and maintains the healthy running of the thyroid and sex hormones.

Although the reputation Acai berries have for weight loss is undeserved, the reputation as something which can keep your skin healthy and fight the signs of aging is very much deserved. The reason for this lies in its high density of antioxidants. When people develop oxidation stress, where the body has trouble detoxifing the body due to a an abundance of free radicals (a form of molecule combated by antioxidants), this oxidation can show itself in skin degradation and the appearance of aging. The antioxidants fights the oxidation and the presence of free radicals, and in doing so, fights the related signs of aging.

So, with all of this considered, consuming Acai berries could be extremely good for your overall bodily health. However, the same could be said for other, and much cheaper berries like blueberries and cranberries. But if you feel like you might enjoy Acai berries, go ahead, there are far worse things you could consume. However, though Acai berries are extremely nutritious, they do not have miraculous weight loss properties.

Reference

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A Negotiation Is Like a Game, You Can’t Get the Best Deal Without a Strategy

Have you ever been in a position where you had to negotiate something?

Perhaps you tried to get a better deal on something, perhaps tried to make two arguing friends see sense. In a negotiation situation it can be difficult to know what to do or say.

A negotiation is like a game, if you go in without having a playing strategy, or not knowing the rules, you’ll find succeeding far more difficult.

The trick is, to start off knowing what you’re going to do and what strategy to use.

In negotiation, there are two useful strategies: Integrative Bargaining and Distributive Bargaining. Either of these should be great tools in your negotiation arsenal and are well worth getting to grips with.

Integrative bargaining: to find a resolution that benefits both parties equally

Integrative Bargaining is otherwise known as “win win bargaining” in it both parties in the negotiation try to find a resolution which benefits them both equally.[1] The needs, desires, and fears (which in many ways can cause the disagreement in the first case) are taken into account.

It is possible that both parties want different things and as such, both could be achievable.

For example, imagine two people were arguing over who gets to eat a slice of pizza.

Now the obvious resolution to this is just cut the slice of pizza in half. However if the parties discussed what they wanted exactly, they could discover that one party liked to eat the pizza crust and was less interested in the rest of it, whereas the other wanted to eat the topping, but ignore the crust. In this way, through integrative bargaining, both parties could get exactly what they wanted.

Distributive bargaining: to negotiate how much each party gets

Distributive Bargaining is, as you might expect, a negotiation strategy employed when you have to distribute and divide something.[2] Where integrative bargaining was a “win win” strategy, distributive bargaining is “win lose”.

Where integrative bargaining worked from collaboration, distributive bargaining is relatively self serving and competitive. Where both parties negotiate how much of something they gait.

Using the above pizza example, where integrative explores what each person hopes to gain from the the negotiation, distributive bargaining explores who gets what.

Where before one party gets exactly what they want, and the other gets what they want, distributive negotiation explores who gets what.

As such integrative bargaining can be the more diplomatic and fairer system of negotiation. However distributive bargaining can be effective (for you) if employed successfully.

Employ these strategies in real life by asking yourself 3 questions

Key to using integrative bargaining, is knowing the answers to these three questions:[3]

What is my best alternative agreement? – This if the negotiations don’t seem to be going your way, what is something else you would agree with/ settle for.

What is most important to me? – Here, you should determine, in ranked order, exactly what you most want to keep in your negotiations, and what can be dropped. Dropping parts of your deal makes you more flexible and allows the a more satisfactory and mutually beneficial agreement to be found.

What is most important to the other party, and what might they settle with? – This can only be determined through careful questioning and careful analysis, but is well worth your time to find out. If you have a good idea of what the other party may settle for, then have a good direction to steer the negotiations.

Knowledge and understanding of these three, crucial questions, can not only make your negotiations effective, but reach the best possible solution for both parties.

Know your bet: how much you are willing to lose in the negotiation

Distributive bargaining also relies on a degree of knowledge, you should know how much you are willing and happy to lose in negotiation, and keep that information quiet.[4] As distributive bargaining is naturally more self serving any information and strategy you have should be kept to yourself. You should also try to ascertain what the other party is willing to part with, and try to make that so.

Personally, I prefer integrative bargaining as a strategy. However if you enter a negotiation without any strategy, integrative, distributive or otherwise, then you will almost certainly lose out more severely than if you would with either strategy.

Reference

[1] Beyond Intractability: Integrative or Interest-Based Bargaining
[2] Conflict Research Consortium: Distributive Bargaining
[3] Harvard Law School Program on Negotiation: Use Integrative Negotiation Strategies to Create Value at the Bargaining Table
[4] Beyond Intractability: Distributive Bargaining

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