You can withdraw from Paypal Kenya with a Payoneer account

Most freelance websites and affiliate sites offer Kenyans the ability to own their own Payoneer card if and when their online earnings reaches the required payment limit.

A payoneer card is a US issued mastercard that is internationally accepted and can be used on ATMs globally. However you should know that ATM withdrawal fees with a payoneer card can be high so you should use it mostly for just making withdrawals for your monthly earnings.

I said you can withdraw from your Paypal account if you have a Payoneer card and virtual US bank account. Payoneer are now offering members the ability to have a sort of virtual US bank account and it works in such a way that you won't need to travel to the USA just to open a bank account and yet be able to withdraw funds to it from your Paypal account.

Paypal doesn't allow direct withdrawals to Kenyan banks
According to Paypal Kenya, you can send and receive money online using Paypal but for now you can't withdraw to a local bank in Kenya except to a US bank account and that has been a burden for many. However if you have a Payoneer US bank account, you can then withdraw frm Paypal and then be able to use your Payoneer mastercard to withdraw locally from Mastercard branded ATMs in the local currency in Kenya.

How to get a Virtual bank account from Payoneer
- You need to apply first after having a long standing relationship with the company
- If approved, you will be able to do online banking with your account and receive funds as if it were a real bank account
- Approval is not automatic so not everybody may be approved.

However, if you have been earning a good amount of money online with a Payoneer card, your chances of getting a US bank account through them are good.

Once the funds hav been withdrawn from Paypal to your Payoneer virtual bank account, you can then withdraw it with your Payoneer card at acceptable ATMs.

Sign UP now for a free Payoneer account and get $25

If you are serious about building muscle mass or sculpting your body you most likely supplement your diet with commercially available whey or soy protein powders (and possibly other supplements). No doubt within a short period of time you discovered the protein shakes whey powders produce may not be the best tasting drinks you've ever had. Despite this you try to stick with them because your goal is a better body and a supplement shake that doesn't taste so great is simply a sacrifice you make.
People find that the flavor of the protein shake powder they paid a good money for quickly gets boring. If you are taking your protein shakes two or even three times a day it can become a real chore. This is when people start to experiment a little by adding other ingredients to make their protein shakes taste a little better.
You can soon turn your boring, often tasteless, protein shakes into mouth-watering bodybuilding or dieting delights. All you need to have to get started is a ble nder and a little imagination.
Choosing What to Put in Your Protein Shakes
Before rushing off to your refrigerator to blend everything in site, let's go through some basic principles you will want to consider first. Not only do you want to create the best tasting shakes but you should also aim to make the most effective protein shakes for your dieting requirements. This is important because there is no point throwing full fat ice cream, chocolate sauce, peanut butter and full fat milk all together to create a wonderful tasting fat gaining shake. You need to be a little wise when choosing your ingredients.
So what kinds of ingredients make good choices for your shakes? I recommend using the following tips when getting your ingredients from the supermarket or refrigerator:
Try to keep as many of your ingredients as natural as possible. A good example of this is using natural peanut butter instead of regular peanut butter. The natural version has better protein content and also natural fats that are important in your diet.
Fresh fruit should be used whenever possible. Fruit contains the carbohydrates that will fuel your workouts and your day. The complex sugars in fruit are important to any diet (unlike the simple sugars in sweets, sodas, etc).
Think about ingredients that will boost your shake's protein content. For example, you could throw a handful of nuts into the blender for a little extra protein without making the shake much thicker. You could add a few raw egg whites (if you are worried about eating raw eggs you may be able to find treated egg whites in cartons at your supermarket). You could always simply dump an extra scoop of whey powder in there as well.
Make sure you have enough liquids. If you get a little too carried away you may discover your shake is easier to eat with a spoon then drink from a glass. When you first start creating your shakes it is a good idea to add your liquids (water, fat-free milk, fruit juices, et c.) in stages so that you get your desired consistency.
Examine the nutritional information for each ingredient and consider the impact it will have on your dieting goals. For example, you may be opting for fat free (skimmed) milk if you aren't trying to gain weight.
Always know what your goal is and make your shakes accordingly. If you are trying to shed the fat you will be skipping the types of ingredients that add too many carbohydrates and fats while trying to increase the protein content.
Think of how you might create a unique flavor. You can try things like cinnamon, vanilla, honey, coconut milk, etc. Once you get the hang of this you will see the possibilities are endless.

Making Your Protein Shake
Once you have decided on the ingredients for your shake you are ready to start. It couldn't be simpler and if you can make toast you won't have a problem. It's a good idea to think about the order in which you will add your ingredients into the blender. Alw ays add your main liquid source first so that everything else you add afterwards is easily blended. Following this, add your protein powder and give your blender a quick 'burst'. Now you are ready to add the rest of your ingredients and blend until you get the right consistency. At this point you may want to add a little more liquids to tweak your shake's thickness. Throw in five or six ice cubes to make your shake more refreshing.
Now you can let your imagination invent all sorts of bodybuilding and dieting concoctions that make your supplement shakes a great deal tastier. Don't forget to share your creations with friends at the gym and people across the world through the internet. You will also discover many ideas other people come up with to inspire you further. Visit websites and online forums for recipes and you can get some ideas from my site's homemade protein shakes using whey supplement powders section.
Happy blending!

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One of the easiest ways to deal with muscle spasm is to have a hot bath or shower. You can also do some simple stretch exercises. This will improve blood circulation and help the connective tissue around the muscles. Before you pump up those muscles, hit the showers, it would prevent any occurrence of muscle spasm.
Muscle spasm mainly happens due to calcium deficiency, so include calcium in your diet. You can find good source of calcium in low-fat dairy products such as yoghurt, skim milk and ricotta cheese. Before eating and drinking calcium rich diet, consult your doctor.
If you are prone to muscle spasms it may be because of the acids that interfere with the body's ability to absorb calcium. Lessen the intake of acidic foods like tomatoes and vinegar. Inadequate supply of potassium to your body is another reason for muscle spasms. Increase your intake of potassium, eat good amount of bananas, potatoes, soya flour, bran wheat, ready-to-eat apricots, tomato puree and such.
Do not exert yourself by overusing your muscles. Take it easy for while and relax. Too much of physical exertion takes its toll on the body. Frequent muscle spasms could be the manifestation of this over exertion. If while doing some activity you get a muscle spasm, take a 15 minute break. This prevents muscle spasm in the long run.
Celery seeds have anti-inflammatory properties. It can reduce arthritic pain and relieve muscle spasms. Cramp bark (Viburnum opulus) can be used to treat muscle spasms. Hot and moist herbal packs are very useful in increasing blood circulation. It can treat painful areas by consuming tea or juices to soothe muscles and nerves.
If you get a muscle spasm while you are lying in bed, stretch your leg straight out, bend the toes back towards the head. Hold this position for 30 seconds, relax and continue till the cramp is gone. This stretches your calf muscle. This can also be done while you are standing.
Spasms usually occur when your body is exerted, mainly in the gym. Keep yourself hydrated as you tend to lose valuable electrolytes, which is required to prevent cramps. Before exercising you can take calcium, magnesium and potassium supplements daily.
Chamomile tea helps in relieving muscle spasms. Glycine, an amino acid present in the tea, help relax the muscles. Magnesium deficiency is usually caused due to alcohol, renal disease and diabetes mellitus.
To stop muscle spasms use this ayurvedic solution. Soak your feet in a large tub of hot water, steeped with homemade tea bag of black or brown mustard seeds, for 15- 20 minutes.
You can use an herbal oil massage by using 1 cup extra-virgin oil or almond oil, add herbs in tincture form like 1 ounce Cramp bark, 1/2 ounce Lobelia, 11/4 ounce of Willow bark or Wintergreen ( wintergreen tincture is not available you can use 30 drops of wintergreen oil). You can store all these in a jar or bottle and use it as massage oil.
Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

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Muscle is an amazing tissue of the body. It is the very part of our body that gives us the control that we want and need in life. The mind is a useless thing often if it doesn't have muscle to put thought into action. It is also a major part of our body's defense mechanism. It protects things structurally (joints, bones, etc.) and metabolically, and physically whether by means of escape or defense from the dangers both human and non that we encounter. I want to talk more specifically about these things that I have mentioned in order to help you to understand that it is good to gain muscle.
Protection is the first area to mention when discussing why you should gain muscle and is true in so many different ways. Muscles are major protectors of the joints and bones in our body. Strong muscles that span joints serve as braces for the forces that would otherwise separate and render these joints useless. The same goes for muscles that support long bones. If we didn't have muscles that were able to absorb the impact of forces that we experience every day than we would always be dealing with fractures and immobility. In fact the activities that promote muscle building are the very same activities that increase bone mineral density, which is especially important for women later in life after menopause. Muscles also help us to maintain our balance protecting us from falls. Muscle tissue is also huge regulator when it comes to blood pressure, and thus has indirect protection of many different major organs including the heart, brain, kidneys, and eyes.
Metabolically muscle is very important in maintaining a healthy weight and absorbing the harmful effect of the typical American diet. This is not to say that if you work out and gain muscle that you are automatically at a healthy weight and can eat whatever you want. But it does mean that those people who spend good amounts of time every week doing weight bearing exercises are less prone to things like diabetes, hypertension, cancer, heart disease, and atherosclerosis-all things that come with obesity-because muscle is a very good metabolizer of the extra fuel (glucose and fat) that we have every day in the typical "unhealthy diet."
Lastly for this article I want to talk to you about the importance of doing things that only having strong muscle will allow you to do. I am talking especially about your mental health here. Basically if you aren't strong than you likely aren't active (they go hand in hand) and if you aren't active than you are so much more prone to things like inactivity and depression its not funny. So take my advice and start lifting weights to gain muscle which is one of the most precious commodities that you have on your body.

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Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy.
Whey protein is produced during the process that sees milk turned into cheese. It is also found naturally in dairy products, eggs, soy and vegetable proteins but none of these compares in quality to whey protein powder. It also scores highly in providing the branched chain amino acids (BCAA's) that are important in the building and retention of muscle.
Whey protein is highly favored by bodybuilders because it provides the necessary building blocks to produce the amino acids that the body uses to build lean muscle tissue. Many studies have shown that whey protein contains the perfect combination of amino acids, in just the right concentration for optimal performance in the body. It is also thought that whey protein has a role as an anti-oxidant and immune system builder.
It is best taken in powder form mixed in juice or milk, spread throughout the day to maintain a positive nitrogen balance. Serious bodybuilders often consume up to 150 grams each day but as a rule of thumb, daily protein intake for active trainers can be calculated by taking your weight in pounds and multiplying by 1 or 1.5. But remember, you need to work out how much protein is taken from food and other sources, and then spread the remaining whey protein balance over the day.
Whey protein is a relatively safe supplement but no more than 30 grams of protein should be taken at one sitting as excessive single doses could overload the liver. The safety of whey protein has been well documented in many scientific studies and there is clear proof that taken consistently, coupled with regular exercise, it will result in meaningful muscle gain.

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Despite their importance to a wide range of athletic and sporting activities, the hip flexors are the most neglected major muscle group in strength training. It is very rare to find training programs that include hip flexor exercises. By contrast there is usually a great deal of emphasis on exercises for the leg extensors.
There are some obvious reasons for this comparative neglect. The principal muscles involved in hip flexion are the psoas and the iliacus, collectively known as the iliopsoas. Because they are relatively deep-seated rather than surface muscles they may have been overlooked by bodybuilders who have traditionally been the major innovators in strength training. Secondly, there are no obvious ways to adequately exercise them with free weights. Finally, these muscles do not have the obvious functional importance of their extensor counterparts. Yet, as antagonists, both hip and knee flexors perform a vital role in controlling the rate of descent and ascent in leg exte nsion exercises such as the squat.
There is no corresponding problem of underdevelopment with the muscles responsible for knee joint flexion, the hamstring group. Because they cross two joints they are active in both leg extension and leg flexion. They act to flex the knee joint and also to extend the hip joint. Therefore they tend to be strengthened by complex leg extension exercises. Also hamstrings can be developed and strengthened through the use of the leg curl apparatus.
Strong hip flexors provide an advantage in a wide range of sports and athletic activities. In sprinting high knee lift is associated with increased stride length and therefore considerable attention is given to exercising the hip flexors. However, they are usually not exercised against resistance and consequently there is unlikely to be any appreciable strength increase.
Hip flexor strength is directly relevant to a range of activities in football. Kicking a ball is a complex coordinated action i nvolving simultaneous knee extension and hip flexion, so developing a more powerful kick requires exercises applicable to these muscle groups. Strong hip flexors can also be very advantageous in the tackle situation in American football and both rugby union and rugby league where a player is attempting to take further steps forward with an opposing player clinging to his legs.
In addition those players in American football and rugby who have massively developed quadriceps and gluteus muscles are often unable to generate rapid knee lift and hence tend to shuffle around the field. Having stronger flexors would significantly improve their mobility.
It is commonly asserted that marked strength disparity between hip extensors and hip flexors may be a contributing factor in hamstring injuries in footballers. It is interesting to speculate on whether hip extensor/flexor imbalance might also be associated with the relatively high incidence of groin injuries.
Other sports where i ncreased iliopsoas strength would appear to offer benefits include cycling, rowing and mountain climbing, in particular when scaling rock faces.
The problem in developing hip flexor strength has been the lack of appropriate exercises. Two that have traditionally been used for this muscle group are incline sit-ups and hanging leg raises, but in both cases the resistance is basically provided by the exerciser's own body weight. As a consequence these exercises can make only a very limited contribution to actually strengthening the flexors.
Until now the only weighted resistance equipment employed for this purpose has been the multi-hip type machine. When using this multi-function apparatus for hip flexion the exerciser pushes with the lower thigh against a padded roller which swings in an arc. One difficulty with this apparatus is that the position of the hip joint is not fixed and thus it is difficult to maintain correct form when using heavy weights or lifting the thigh abov e the horizontal.
With the release of the MyoQuip HipneeFlex there is now a machine specifically designed to develop and strengthen the leg flexors. It exercises both hip and knee flexors simultaneously from full extension to full flexion. Because the biomechanical efficiency of these joints decreases in moving from extension to flexion, the mechanism is configured to provide decreasing resistance throughout the exercise movement and thus appropriate loading to both sets of flexors.
The absence until now of effective techniques for developing the hip flexors means that we do not really know what benefits would flow from their full development. However, given that in elite sport comparatively minor performance improvements can translate into contest supremacy, it is an area that offers great potential.

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The Pharmacia & Upjohn Company's product, Halotestin is an oral steroid. Halotestin contains Fluoxymesterone, which is an androgenic hormone. The anabolic factor of Halotestin is slightly pronounced. Fluoxymesterone is a white or nearly white, fragrance-free, crystalline powder, which is practically indissoluble in water, thinly soluble in alcohol, and slightly soluble in chloroform.
The chemical formula of Halotestin is C20H29FO3, and its molecular weight is 336.4457. The corresponding word used for Halotestin include 9a-fluoro-11b-hydroxy-17a-methyltestosterone; 9fluoro-11, 17-dihydroxy-17-methyl-androst-4-en-3-one; 9-Fluoro-11beta, 17beta-dihydroxy-17-methylandrost-4-en-3-one, Androfluorene and Fluoxymestrone.
Each Halotestin pill has 2 mg, 5 mg or 10 mg fluoxymesterone. Its other inactive ingredients include sucrose, sorbic acid, corn starch, lactose, FD&C Yellow No. 5, calcium stearate and tragacanth. Additionally, the 2 mg tablet of Halotestin contains FD&C Yell ow No. 6 and the 5 mg and 10 mg contain FD&C Blue No. 2.
Halotestin is primarily used when the jocks are more interested in forting up strength rather than building muscles. Weight lifters or power lifters who must stay within a definite weight class frequently make use of Halotestin as they are primarily interested in gaining strength without adding up body weight.
The common side effects linked with Halotestin are increased production of the sebaceous gland, acne, nasal bleeding, headaches, gastrointestinal pain and reduced production of the body hormones, irritation, aggressiveness, gynecomastia, high blood pressure level, and masculinization symptoms.
In muscle-building, Halotestin is taken while preparing for a competition. With a lower body fat content, Halotestin gives the muscleman a distinguishing muscle rigidity and distinctness. The normal dosage of Halotestin is 20-40 mg/ a day. Normally, muscle-builders are satisfied with 20-30 mg/ per day whereas w eight or power lifters often take 40 mg/day or more. The daily quantity is generally broken up into two equal quantities taken mornings and evenings with lots of fluids. As the pills are 1 7-alpha alky-lated, they can be taken during meals without any loss in effect.

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