5 Best Cardio exercises to lose belly fat and get flatter abs

Posted on June 19, 2014 by john in How to lose belly fat

Select suitable cardio exercises to lose belly fat as quickly as possible can become something of a challenge. If you ask 5 people what their favorite cardiovascular workout, you will probably get 5 different answers. While enjoying during your workout is very important to help you stay motivated on your goals, you must choose the right workouts in order to maximize and accelerate results.

In this article, I want to share with you what I think are 5 of the best cardio exercises to lose belly fat. These and see quick results. I’m sure.

1 Operation -. This is the ultimate classic workout and one that never fails to deliver results. Running is cardio Length and intensive in that. Not surprisingly, running to lose belly fat is so effective. It burns a lot of calories and pushes your body. By adding a segment of stream uphill to your workout and a segment of the speed, you can actually increase the fat burning results you will get from its operation.

2 Remo -. Reason why I love rowing is that it is a strength training and cardio in one. Work your back muscles all the time when you’re rowing so you can expect to tone and sculpt your back and biceps, as well as to burn a ton of body fat in the process.

. 3 Swimming - there are a number of reasons why I love swimming:

-Challenge your body in a completely different way than running or walking does (and other dryland exercises).

He whole body and impressive strength building activity (have you see how swimmers?) Works

-It is a low-impact sport, so if you have joint problems, swimming may be the sport for you to try.

. 4 Kickboxing - this is an awesome cardio workout to lose belly fat. The movements are less repetetive than most workouts and help you workout your muscles in new ways, the kind you just do traditional cardio. This is also a great social activity, so you can find much more motivating than other cardiovascular activities that tend to make their own.

. 5 Skip the rope - the reason why I love this little routine is that it is easy to perform, does not require access to a gym, swimming pool, or sign up for a class. Also, within minutes of jumping, you will feel that is leaking like crazy. You can even do it at home if you have a porch or a fairly large room. Try a jump rope. You will sweat like crazy in minutes.

Remember that to lose belly fat should also do strength training and follow a plan of healthy and sensible diet.

Because not Lose Abdominal Fat

Posted on June 19, 2014 by john in How to lose belly fat

Many people focus on weight loss and the problem is that when they achieve their ideal weight, they still have too much body fat. In some cases most of the fat accumulates in the arms and legs, but the most common is that accumulates in the abdomen.

In fact many of the people who accumulate fat in the belly, belly or abdomen (across the central area) also have excess fat in the legs, hips, chest and arms.

Why this happens? If these people have lost weight, how is it possible that the fat stays in those areas? How can delete? The secret is a combination of factors.

1 -. Lack of muscle mass

I mention this factor first, because I think that is the most important. This proved that the common sedentary person loses muscle with age (approximately 0.5 to 1 pound per year from age 29). It has also been found that young people who have been sedentary during childhood and adolescence have less muscle mass and less bone mass (bone) that active children.

Having less muscle mass you can not only cause hormonal problems can also have problems in your metabolism, less energy and more fat.

Have less bone mass makes you more viable for osteoporosis, arthritis and other bone conditions. This can affect you not only in your training, but it will greatly reduce your quality.

Most importantly, you get to increase your levels of muscle mass (in addition to improve your health) is that your body becomes one with sexy curves. If you’re a man, you get the hottest form of the man who is broad-shouldered with a small waist. If you are the sexiest woman get a woman’s curves are a small waist with a slightly wider hips, a firm buttocks and this makes your legs more solid which makes men feel more attracted.

After investigating many scientific experiments, it has been found that for most people, the center area of ​​the body is the most important for appearance against the opposite sex. The conduct training to lose fat and build muscle with weights, you gain muscle mass you need to obtain the necessary curves to your body.

2 -. Hormonal Balance

The key hormones you need to know are insulin, cortisol and estrogen. Those that you must learn to balance because in most cases where the person has excess fat concentrated in one part of the body is excessive or rather, lack of control or imbalance of these hormones.

The way to balance them is different for each.

If the problem is insulin, excess fat is mostly on the hips and the front part of the abdomen. The solution here is to eliminate high glycemic carbs and replace them with low glycemic index carbohydrates. For this high fiber foods help burn fat in those areas and also consume protein at every meal helps reduce the glycemic index.

If the problem is cortisol, you need to reduce stress. You’ll accumulate excess fat on the sides of the abdomen (the famous “Love handles”) in addition to fat in the lower abdomen area. No matter how many reps of leg raises do if your cortisol levels are high you will not lose any fat in that area.

You can meditate, stretching several times during the day, sleep 8 hours every day, and most importantly not train for more than an hour and a half. Here is where many fail. Ask an hour of cardio and an hour of strength is not a good idea, however it is most common in gyms.

Ideally, use the best exercises because they require the least time to give you the results and remove unnecessary exercises. This way your strength routine takes about 30 minutes. Then do crunches for 10 minutes and then 20 minutes you do cardio to burn fat more effectively (interval training or bodyweight circuits).

If the problem is with estrogen, then the problem is many things and the accumulation of fat is not only in the abdomen, but also in the chest (including men).

The best way to reduce it is to increase natural growth hormones in the body. And the best way I found to do this is by increasing the levels of lactic acid. Many coaches think that lactic acid is wrong, yet do not know who the best athletes in events and sports of speed and power, produce as much lactic acid and contain the greatest amount of muscle mass per kg.

The solution is to make explosive repetitions with a moderate to high weight and in an amount of 8 to 12 repetitions with short rest periods. This type of training is known as high intensity training, which is not the most effective way to start, but if you’ve been exercising for at least 4 months, it is time to increase the intensity.

So do not be afraid of gaining weight, you reduce the rest or train harder.

IMPORTANT NOTE - Do not increase all at once. If you increase the weight you lift, do not cut the rest time. If you reduce the rest time, do not add to the weight. Remember that everything in excess can be dangerous and you should always listen to your body and rest you need to train hard. Also, I recommend that you increase the weight of just an exercise routine, since it is not always necessary to increase the weight of all the exercises.

As you can see most of the hormones are connected and do not function as a switch. Which makes it a little difficult to try to control them. This is why it is important to focus on what if you can control. In your diet and your physical activity. Neither is better than the other, both are necessary.

It is important to follow the guidance of an experienced coach with both the knowledge, education and experience can guide you to a program that you can follow according to your level.

That’s why I decided to create my own guide to help people lose body fat, especially the hard fat from the belly. If you are interested the issue of belly fat I recommend Truth About Abs where nutritional strategies and find the best exercises to lose belly fat as quickly as possible. All set for a coach who is also a nutritionist and has several years of experience.

6 Foods that reduce your waist

Posted on June 3, 2014 by john in How to lose belly fat

Having a short and defined waist is the dream of many women. So you can do, according to a study published in the Huffington Voices not just require a balanced diet, but a series of key foods that help you specifically remove fat that accumulates in the abdomen. We will tells you what foods are best to reduce waist.

1 Kiwi. Contains 84 milligrams of vitamin C which helps to form carnitine, a compound that transports fat for energy during exercise.
2. Soybeans : They supplement 17 grams of protein per cup and the body burns more calories to digest protein when processed carbohydrates and fats. Especially eliminates accumulated fat in the waist.
Quinoa 3. Has the essential amino acids needed to build muscle to speed up metabolism. Thus, if you exercise, it will be easier to define the abdomen.
4. Lentils: They are rich in resistant starch, a carbohydrate that helps burn fat and encapsulate. In a study at the University of Colorado, participants who consumed a meal with five grams of resistant starch, burned 23 % more fat per 24 hours than those who did not consume starch.
5. Yoghurt: Those who are low in fat containing 20 % or more of the daily dose of calcium. This mineral slows the production of cortisol, a hormone that promotes the accumulation of fat in the abdomen.
6 Salmon. ‘s Omega-3 fatty acids help burn fat more effectively. These alter the expression of certain genes, making your body burn fat instead of storing it.

Supplement your diet with exercises to define your waist, this way you will notice results quickly.

The abs diet

Posted on May 22, 2014 by john in How to lose belly fat

Still no bloom your abs ? Grab the shopping cart and tie your shoes to get to market faster : start the diet tomorrow abs. Do not think that the abs is just a cosmetic issue, there are people who live with a big belly thinking they have nothing more than an appearance problem, but “look” separate overweight supposed to be mixed with more fat your vital organs and even deeply rooted inside your arteries bodies, and that is beginning to be dangerous to your health.

The thing is hopeless, so before you think ” cut a piece of tripe “, put into practice our tricks, allowing you to flatten your belly with the right food and the right exercise plan. You have to eat well, yes, but to make the most necessary move : let’s be realistic. So if your fitness is low, before you know eating patterns will make you move at least two weeks.

AND HOW brought out my abs ?
Using one of these devices sold on TV at odd hours and guarantee a model’s body, certainly not. Fat loss in a particular area is impossible. Your body loses globally as you adelgazas and you sharpen. Not to do 1,000 crunches a day you will define your belly area, but yes, you’ll earn a significant muscle tone.

The stark reality is that to have defined abs your body fat percentage should be around 18 % or less if you are female and about 10 % or less if you are male. That is possible with cardio training and strength, rounding the plan with specific abdominal exercises and nutrition tips as we give you in this article.

The magnificent 15
Are there foods that make you lose weight ? It is going to be no… or maybe yes, you just have to take a broken mayonnaise to see how ” adelgazas ” shortly. We hope that anyone can think of implementing it. Returning to the harsh reality, all foods are fattening because they provide calories but few help you reach your ideal percentage for its beneficial properties fat.

1. OLIVE OIL
A treasure of our cuisine, with a high content of vitamin E, antioxidant properties par excellence, and with “good” fats that help eliminate harmful fats. It has a high caloric content as it is 99% fat, but contains a monounsaturated fatty acid, oleic acid, polyphenols with antioxidant helps prevent cardiovascular diseases and tumors, and slows aging. Recently, another substance found in olive oil oleocanthal call, analgesic and anti-inflammatory action. So do not rely only on the calories if you AlInAs your salads with olive oil first pressure, we put the hardest things to let your hair down to your belly.

2. ALCACHOFA
This strange flower has the virtue of making excellent fats are more easily digested because it contains cinarina, a substance that acts to stimulate the liver and gallbladder secretion promoting detoxification and cleansing. They are also rich in fiber, which makes virtue collaborate to control the rate of cholesterol. It has a very low calorie content and is also diuretic. If you have problems with gas and flatulence, the artichoke will help you discover your abs.

3. OATS
Flake is a great food that provides energy and fi ber. Complex carbohydrates they contain are the ideal fuel before exercise : you can take a bowl of oatmeal with milk and berries two hours before jogging or to the gym. In addition, the fiber that makes a food provides a medium glycemic index that helps you maintain satiety and acts as a laxative, keeping your gut in perfect condition and drag unwanted fats. What’s more, it increases testosterone levels slightly, allowing you to gain muscle more easily.

4. LEAN MEATS
A rich source of protein is essential for muscle development, and the steaks are the most abundant and best usable source. Choose low-fat cuts of chicken, beef (loin or round), turkey (breast ) and even pork ( tenderloin ). The B vitamins associated with lean meats contribute to a better assimilation of proteins, and meat also contains substances such as creatine and carnitine are beneficial in your fight to oust the insurgent belly. Avoid fatty cuts, bacon, sausage and industrial fatty meats.

5. WHOLE GRAINS
In whole grains are the vitamins you need for the perfect functioning of your metabolism, unlike what happens with cereals to which its cover has been removed. They are also rich in fiber, which prevents stores more fat than you need. It uses the rice, flour, wheat and wheat pasta, bread cereals. when cooking. Try grains like barley, rye, quinoa, amaranth, buckwheat, buckwheat, etc.. to vary your diet and enrich with its digestive properties and rich in complex carbohydrates.

6. CITRUS
Oranges, lemons, tangerines, grapefruits, etc.. are the most popular sources of vitamin C, which as you know is not the most abundant and easily lost. This vitamin has the power to help balance your cholesterol as well as being bactericidal. In many fat burners is some kind of citrus extract, for their grease properties such as bitter orange, which contains a substance known as synephrine that helps you lose weight because it causes increased basal metabolism and helps to ” burn” fats. It is also useful during workouts over an hour because it delays the onset of fatigue, to mobilize fat for extra energy. What’s more, prevent the emergence of tumors. My advice : start your day with lemon juice fasting to activate metabolism and eliminate toxins and fluids.

7. BERRIES
All forest fruits and berries, such as raspberries, blackberries, wild strawberries, blueberries, etc.. owe their purple they are a veritable feast of antioxidants such as flavonoids antiacidinas and vitamins C and E along with minerals like potassium diuretics. Berries delay the symptoms of aging, regulate cholesterol, are antitumor and antiviral. They are very low in calories and rich in flavor foods, berries used for your desserts and breakfast and give your young body and keep your muscles toned look.

8. NUTS
Yes, we can not deny that its calorie content is high, but looks can be deceiving, though are fatty foods these are the healthiest possible choice, as the famous monounsaturated fatty acids and omega 3 and 6. Combined with its high content of satiating fiber, walnuts, hazelnuts, almonds, pistachios, etc.., promote loss of body fat and are highly cardiosaludables. If you are trying to hone your abs and lose weight should not miss in your diet 4 or 5 nuts a day, or an equivalent weight in hazelnuts, almonds, cashews, sunflower seeds… Choose nuts in shell to preserve the vitamins and minerals and avoid salt and additives.

9. EGGS
Cholesterol content made ​​doctors and nutritionists drastically limit their consumption.But it was found that although the yolk contains cholesterol intake does not significantly increase the levels of said fat body. You can take one every day without problems and you’ll be providing protein of high biological value, the more effective when it comes to tone and build your muscles. The egg also has vitamin A and B12, which helps metabolize fat.

10. MILK
For a time they were outlawed by thought they were responsible for obesity and some health disorders, however, is not only not, but will also reduce the risks of cardiovascular disease. Uses whole milk without having a glass daily and alternate days with yogurt and other dairy products like cheese ( fresh better than cure), cottage cheese or curd. You will be providing calcium, phosphorus, vitamins A and D and conjugated linoleic acid ( CLA), now very fashionable and slimming.

11. VEGETABLES
Obtain them without fat vegetable protein, besides having a high fiber content and carbohydrates. Legumes help fight obesity and reduce the level of bad cholesterol in the blood. They contain iron and fiber, both highly valued components in this relentless struggle against you decided to take your waist insert. Perfectly replace a portion of meat when combined with cereals.

12. FISH BLUE
Oily fish is rich in proteins to form your abdominals, but now it is fashionable for its richness in polyunsaturated fats : the best known are the famous omega- 3 fatty acids. These fats help burn the fat that accumulates in the most complicated and helps keep your joints in shape so you can train hard sites. Fish like tuna, emperor, salmon, mackerel, sardines, herring, etc.. allies are perfect for keeping your abdominal weight and look a cover.

13. SOJA
Before food was exotic and little known, but it is increasingly popular to find preparations include soy in their composition. Typical of Eastern culture, can take the legume itself or its derivatives such as soy milk, tofu, burgers, etc.., Which can replace meat, cheese and milk in people who do not tolerate it well. Contains omega- 3 and omega -6, avonas isofl and many proteins. Soy makes it easy to control your body fat percentage, balancing cholesterol levels.

14. GREEN TEA
It is the most natural and flavonoid content as catechins, which gives many benefits for your health, and prevent diabetes tea. Increase your antioxidant capacity and low-caffeine when you can take throughout the day as often as you like.

15. WINE
This alcoholic beverage consumed in moderation is very rich in antioxidants such as resveratrol, which help delay cellular aging and prevent cardiovascular disease. A recent study in New Zealand found that people who take 5 glasses of wine a week are less likely to be overweight than those consuming other alcoholic beverages. If you want to look abs ” bar “, a glass of red wine is the best choice to protect your heart and your mind to the risks of other alcohols higher ranking.

How to lose belly fat : The truth about burning belly fat

Posted on May 15, 2014 by john in How to lose belly fat

We all want to burn abdominal fat faster to lose weight, train your body for the welfare and health or sports purposes.

The Basics of Fat Burning

Energy, power output. Commonly body burns a mixture of carbohydrates, such as glucose and fat as fuel. How much depends on the physical activity, or what have you eaten today ?. When more energy than you take in food and drink is used, the body begins to burn abdominal fat, carbohydrates and proteins, to boost their daily activities, even if they are not exercising.

That’s what happens when people starve of course, the body begins to eat. Depending on your family history, genetics, how to eat and exercise to create this energy deficit, your body may decide to keep getting drop your metabolic rate to try to stay in the body weight. Some of us seem to have inherited this tendency more than others, whose origin may be in the early stages of human evolution, where feast or famine it was more or less the norm.

Glucose, fat and protein. Even so, starvation always works eventually and the body starts to break down its own tissue for fuel. The stored carbohydrates called glycogen are quickly exhausted, then goes the fat stored under the skin and around the internal organs. The proteins in the muscle is torn down to create glucose to keep the brain working and conscientious.

Fat and glucose in the body are two main sources of energy. The fat that you know well, glucose comes mainly from carbohydrate foods like rice, bread, potatoes and protein occurs mainly in meat, beans and dairy products. Blocks are rich in amino acids and proteins can be converted to glucose in emergencies. Your body always burns a mix of fat and glucose except at very high intensities, and the relationship between fat and glucose to burn abdominal fat varies with intensity and time of exercise.

Fat burning zone. You may have noticed that some bikes and treadmills at the gym have an option that says fat burning zone, which implies an adjustment of the intensity or speed. The reason for this is that the body burns a higher percentage of fat at a slower pace (or after about 90 minutes of exercise ) rate. The area of fat burning, an area of ​​low intensity speed is all a trick, and here ‘s why.

Although you lose more weight little by little, you can still burn some fat at a higher speed or intensity. It comes down to the amount of energy you expend in its entirety. For example, if the year is compared to a slow burning rate 60 percent fat and 40 percent glucose and a greater intensity or duration that burns only 30 percent fat and 70 percent glucose, you can still lose more weight to high intensity.

A typical example. Exercise ( 1) is the slower 60/40 mix and exercise ( 2) is the fastest, the 30/70 mix of fat and glucose fuel.

Walking on a treadmill for 30 minutes - 180 calories used - 108 calories of fat burned.

Running on a treadmill for 30 minutes - 400 calories used - 120 calories of fat burned

You can see in this example that the bottom line is actually the amount of energy you expend, and that is the ultimate measure of fat burning. The theory is mostly a convenient myth.

Weight training Is it better or not?

Weight training

Muscle burns more fat. Weight training is increasingly recommended as a weight loss tool because some experts say extra energy muscles burn more body fat at rest, so you develop more muscle and get more muscle than before, must burn more energy and more stored fat as a result. This is true and it has been demonstrated in metabolic studies. However, the differences are not as dramatic, perhaps less than a few tens of calories per day per pound of muscle increased, for most people.

Does that mean you should not worry about weight training ? Of course not, because weight training has many other benefits for health and performance in addition to burn abdominal fat faster, not least of which is extra muscle. It’s just that this advantage has been somewhat overstated and we need to do this right in order to develop the best programs to burn abdominal fat and performance.

Get the surf. Well, Extra muscle so it does not provide much benefit, but what about the hangover ? The surf is the amount of energy you use after you stop exercising, has been promoted as an important slimming. If you can get a hangover, which is really another way of saying it increases your metabolism for several hours or more after a particular exercise, then that is a bonus because you will burn abdominal fat during exercise and after leaving to. The fun never stops!

However, this idea has recently been reconsidered too. An article published in the Journal of Sports Science reported that despite some early promising studies of this effect, the idea has not proved to be as useful as previously thought.

Exercise scientists call this hangover effect EPOC, which stands for excess post- exercise oxygen consumption. The study authors say the high intensities necessary, more than 75 percent of maximum heart rate, are probably beyond what most people want to lose weight can cope in sustained exercise. So the advantage of lifting weights or running fast is there, but be able to sustain the intensity, which means a lot of hard work. There are no secrets.

We also have to consider the amount of fuel that is preferably used according to how your body stores. After making a vigorous workout or long, blood and muscle glucose will be much lower than before they started. So after hard exercise a large amount of glucose is used, the body switches to burning fat. That’s why all energy expenditure is important, not only burn abdominal fat during exercise.

Strength training is great for many things in its favor, increased strength, more muscle, body shape, better balance, bone density and improved functionality in all facets of human movement. But let’s be honest, we all have also aerobic cardio workout. It has its own set of important functional benefits including general fitness, elastic arteries, heart and increased lung function and lower blood pressure to name a few benefits.

increase muscle mass and burn grasaLevantar weights can lead to the area of ​​the exercise intensity above 75 percent the effort required to get some surf, but only for short bursts. This is not steady state constant effort and generally not burn as much energy as a good run on the treadmill, bike or row machine at moderate pace. For example, here are the calculations of energy expenditure weights compared to cardio exercise for one hour nutritional website analysis tools NAT. This example is based on a 150-pound (just under 70 lbs).

Running at 8 minutes a rhythm miles (5 min / km) - burn 852 calories ( kcal )

Removal of vigorous, free weights or machines - burn 409 calories ( kcal )

However, the numbers always get the same result with any energy calculator reputable. Sustained aerobics always spends about twice the power of lifting weights in a similar comparison. You can see in this why cardio sessions are important to burn abdominal fat.

Should I exercise before breakfast burn more abdominal fat scale?

The answer is ” not necessarily ” because even though you are going to remove an empty stomach waist, ultimately, this will probably make much difference, because the consumption of energy expenditure and metabolism balances are more or less, during the period of 24 hours. What really matters is the total energy consumption and costs, that is, how much you eat and how much exercise and movement in general.

However, stay tuned to this because until it is re-evaluated scientifically manipulation meal timing is not certain that help to burn abdominal fat. One thing that seems clear is that people who eat breakfast maintain weight better and lose fat faster, so do not skip breakfast.

The best strategy to burn abdominal fat faster

So where are we in our project with burning fat ? Here’s a summary.

Increase muscle mass. Weight training helps burn more energy at rest, if only a little. This is known as the resting metabolic rate of muscle or RMR. Extra muscle also burns more fat in active phase, the active metabolic rate if you like, or RAM, so having more muscle will definitely help burn more energy and lose weight.

Lifting heavier weights. Exercise should be with vigoros pesos, with the number of repetitions to stay at the lower end of the scale means between 8 and 12 RM. To remind you, the RM is the repetition maximum, which means the more weight you can lift for this number of repetitions before fatigue. 12 /08 is within a range that should provide greater strength and muscle growth, which is called hypertrophy.

If you go higher than that, say 15 to 20 reps a set, or more, it will be within the range that would probably be best to do cardio, because the return on the effort, energy to burn, you better spend it jogging, cycling or rowing. In that number of reps will not build much muscle, so much training high repetition weight has minimal value.

Doing aerobic exercise. Considering the amount of energy that would be used within an hour of any type of exercise, weights or cardio, you should do some aerobic or cardiovascular consistent weight loss.

Try high intensity cardio. The high-intensity exercise, even if only in short bursts, can speed up the metabolism and get that fat mobilized follow the post-exercise period. Do some high intensity too, but do not overdo it, because burning abdominal fat is a long term project. A group exercise program, could match this requirement and also would encourage you to go faster, but with the option to slow down if necessary.

Weights and Cardio Circuit Training Program

The combination of weights and cardio in a circuit interval session is also an excellent approach to burn abdominal fat faster. Circuits weights are based on the idea of ​​mixing weights and high and low intensity cardio in a circuit.

How to lose belly fat : These six foods will help you lose belly fat

Posted on May 15, 2014 by john in How to lose belly fat

If you are starting in the world of fitness and want to lose fat, especially in the abdomen area, these tips are for you. Highlights six of the foods that help when looking to lose belly fat :

1) Chicken and fish

They provide quality proteins, accelerate metabolism and keep you full longer.

2) Coconut Oil

This type of fat is rapidly oxidized as energy, helps in diets where carbohydrates are diminished. Fat is also a source of energy, but unlike carbohydrates, insulin and no rise is beneficial to regulate the hormones. Simultaneously, coconut oil accelerates metabolism. More than one or two tablespoons a day is not recommended. When the amount of fat you consume there should lower the amount of carbs, but never eliminate any macronutrient climbs.

3) Green vegetables

They are very low in calories. No need to worry about measuring quantities. They are high in fiber and antioxidants, mamma mia to regulate appetite.

4) Avena

One of the best complex carbohydrates, high in fiber and sugar free, it is also one of those who have fewer calories per gram, compared with rice, sweet potatoes, or quinoa. It is ideal for breakfast.

5 ) Apple

This fruit is ideal when looking to lose fat. It is high in pectin fiber, very satiating. Eat it at midmorning with three or twelve almond nuts. It is also one of the healthiest fruits that are high in quercetin, a potent antioxidant.

6) Nuts

High in omega 3. This type of fat can accelerate metabolism, help you lose fat and increase muscle mass. They are also excellent to regulate insulin levels.