Author: Jayson Peterson

Jayson Peterson is an experienced pharmacist, naturopathic physician, medical examiner, and minister. After earning his Doctor of Pharmacy degree from the Medical University of South Carolina, Jayson Peterson completed clinical rotations at several prestigious healthcare institutions and has been affiliated with several pharmacy chains throughout his career. His main passion and zeal is focused on providing world-class patient care by giving precise details and thorough instructions to those who need it most.

Nutrition Weight Management

Effective Weight Loss After Hysterectomy – Methods, Tips & Risks 2024

Post author By Jayson Peterson
Post date December 25, 2023

Hysterectomies help women who suffer from painful and, in some cases, life-threatening conditions such as uterine fibroids. Although they may seem routine, these surgeries must be taken seriously. They can affect you emotionally and physically after surgery. This is because a total hysterectomy, which involves the removal of your ovaries, changes your hormonal balance and causes you to go through menopause earlier than you would naturally.

This change can lead to unwanted weight gain, often manifesting as a post-hysterectomy belly, which can cause frustration and lead to additional problems. Fortunately, weight gain after a hysterectomy can be controlled with proper methods, and losing weight after a hysterectomy is achievable. Read on to discover methods for losing weight after a hysterectomy and oophorectomy.

How To Shed Pounds After A Hysterectomy

Maintain regular physical activity

Make thoughtful dietary choices

Get plenty of rest

Talk to your doctor

Why Is Weight Loss Challenging After A Hysterectomy?

Losing weight after a hysterectomy can be difficult because of hormonal changes, particularly a reduction in oestrogen. This can lead to a slower metabolism, making it harder to burn calories. In addition, recovery from surgery often involves reduced physical activity, which can contribute to weight gain. Emotional factors and changes in body composition can also play a role.

4 Essential Strategies For Post-Hysterectomy Weight Loss

1. Exercise Regularly

Get up and be active often! Plan to be physically active for at least 30 minutes a day, about five days a week. Activities such as jogging, biking, or more challenging exercise routines like push ups are excellent for supporting weight loss after hysterectomy. However, you don’t have to do intense workouts if that’s not your preference.

Simple activities such as walking, swimming, and participating in yoga will keep you engaged in social, low-impact exercise. These activities are effective in burning fat and building muscle. As you become more proficient, you can progress. Either way, this is a beneficial routine that will help you lose weight and improve your well-being at the same time.

2. Be Strategic About Your Diet

Adjusting your diet in the later stages of life can be challenging. This is especially true if you have a history of eating freely while maintaining a stable weight. If you are beginning to gain weight, consistently making healthier food choices will greatly improve your well-being during this time.

Pay attention to your dietary choices and include plenty of fresh fruits and vegetables. Choose lean meats and proteins low in saturated fat. Organize and prepare your meals weekly to minimize the temptation to snack. Shop wisely and avoid buying unhealthy items. If you don’t have a supply of high-fat snacks at home, you’re less likely to consume them.

Preparing and refrigerating or freezing healthy meals also helps with portion control. Talk to a nutritionist about the benefits of eating smaller, more frequent meals instead of three large ones. Also, make sure you drink at least eight glasses of water a day. Adequate hydration is essential for proper digestion and exercise. It promotes healthy bowel function and helps you feel fuller longer.

3. Getting A Good Night’s Rest

Getting a good night’s rest can alleviate a variety of emotional and physical problems. If you are experiencing menopausal symptoms and struggling with sleep, hormonal imbalances can be exacerbated. This often leads to increased hunger and a tendency to overeat. As a result, you’re more likely to snack on processed foods that are high in fat, salt and sugar.

It is important to understand your own needs. Determine the optimal amount of sleep for your well-being, which is generally between seven and nine hours, although it varies from person to person. Also, try different sleeping positions. Some people find it more comfortable to sleep on their right side, back, or left side. Using pillows for support, either under your head or between your legs when you sleep on your side, can increase your comfort.

If you are having trouble falling asleep at night, consider reducing light exposure and limiting screen time after dinner. Hot flashes can disrupt sleep; if you are unable to fall asleep, a short walk may help. Avoid texting or reading in bed. This reinforces the association of the bed with sleep rather than other activities. Adequate sleep is as important as a balanced diet, adequate hydration, and daily exercise. It reduces stress, curbs hunger, and contributes to overall happiness by providing needed rest each night.

4. Talk To Your Doctor

Your doctor can’t be effective or provide proper care if he or she isn’t fully informed. Discuss these topics with your doctor on a regular basis:

Weight changes
Nutrition and exercise issues
Mental health concerns
Observed physical changes and any resulting
behavioral effects
Discomfort or pain with sexual activity

If you are experiencing weight gain, work with your doctor to develop a strategy. You may also want to consult with a dietitian who can help you develop appropriate meal plans to meet your nutritional goals. In addition, they may recommend metabolically beneficial supplements. A fitness trainer can help you develop an exercise program that meets your health needs.

It’s important to discuss ovarian failure with your doctor. Occasionally, ovaries can fail after a hysterectomy, even if attempts are made to preserve them. This leads to a decrease in hormones and should be carefully monitored in the case of surgical menopause.

Consider discussing hormone replacement therapy (HRT) as another alternative. Doctors often recommend HRT to relieve menopausal symptoms, reduce the risk of muscle loss, or improve bone strength. HRT may also help prevent the typical abdominal and visceral weight gain after hysterectomy. While it’s not a stand-alone solution for weight loss, HRT can improve overall well-being and energize individuals for more effective exercise and diet adherence.

What Is A Hysterectomy?

A hysterectomy is surgery to remove a woman’s uterus. This commonly performed surgery often includes removal of the fallopian tubes and ovaries. It’s common for doctors to recommend that premenopausal women keep at least one ovary to help maintain normal hormone levels. Typically, this procedure is most common in women between the ages of 40 and 45.

How long Does It Take To See Results After Hysterectomy?

The time it takes to see weight loss results after a hysterectomy varies greatly from person to person. Factors such as age, metabolism, general health and lifestyle changes play an important role. In general, it can take anywhere from a few weeks to several months to see a change in weight. However, it’s important to focus on healthy habits, such as a balanced diet and regular exercise, rather than quick weight loss. Consultation with a healthcare professional for personalised advice on health and weight management after surgery is always recommended.

Typical Symptoms After Hysterectomy

The primary hormones in your ovaries, estrogen and progesterone, regulate reproduction. Hysterectomies, in which one or both ovaries are removed, cause hormonal changes that can trigger menopause-like symptoms, such as

Vaginal dryness
Weight gain
Feelings of depression or anxiety
Hot flashes
Decreased libido
Mental fogginess

In addition, there are more subtle symptoms such as increased risk of osteoporosis and cardiovascular disease. These conditions are particularly severe in obese women. The weight gain of approximately 20 pounds after hysterectomy is a common concern for many women. This requires reevaluation and modification of diet and exercise habits to better manage weight changes and improve overall health and well-being. Let’s look at some strategies for doing so.

Causes Of Hysterectomy

A hysterectomy, the surgical removal of the uterus, can be caused by a number of medical conditions. Common reasons include fibroids (non-cancerous growths in the uterus), endometriosis (uterine tissue growing outside the uterus), uterine prolapse (the uterus dropping into the vagina), abnormal vaginal bleeding, chronic pelvic pain and gynaecological cancer. It’s often considered when other treatments have failed or in life-threatening situations such as cancer. Each case is unique and the decision depends on the individual’s health and medical history.

Can You Lose Weight By Exercising After A Hysterectomy?

If you’re feeling discouraged because you’re still gaining weight despite a healthy diet, don’t despair. It could be a sign that you need to increase your physical activity. Research suggests that at least 150 minutes of moderate exercise a week can be beneficial. If this seems daunting, try 75 minutes of vigorous aerobic exercise each week instead.

Monitoring your body fat percentage with your doctor provides a clearer perspective on your fitness progress than focusing solely on weight. Doctors will also consider your oestrogen levels when discussing hormone replacement therapy and other options.

Incorporating extra exercise doesn’t have to be overwhelming. Consider a leisurely thirty-minute walk after dinner or a brisk morning walk before breakfast. Choosing to park farther away when running errands or taking the stairs instead of the lift can make it easy to incorporate activity into your daily routine. Talk to a fitness professional for more advice.

What Are The Risks Of Losing Weight After Hysterectomy?

Losing weight after a hysterectomy can pose several risks. Hormonal changes after surgery often lead to a slower metabolism, making weight loss more difficult and potentially frustrating. Rapid weight loss can also lead to muscle loss, especially if it is not accompanied by a balanced diet and exercise. This muscle loss can further slow your metabolism.

In addition, inadequate nutrition during weight loss can interfere with the body’s healing process, potentially prolonging recovery. It’s important to approach weight loss carefully and under medical supervision to ensure a healthy balance and avoid these risks.

Frequently Asked Questions

Are there any supplements that can help with weight loss after a hysterectomy?

Some supplements may help with weight loss, but it’s important to consult a healthcare professional before starting any supplement as they may have side effects or interact with other medications. 

What dietary changes are recommended for weight loss after hysterectomy?

A balanced diet rich in fruit, vegetables, lean proteins and whole grains is recommended. It’s important to control portion sizes and reduce the intake of processed foods, sugary snacks and high-calorie drinks. Consultation with a dietician can provide personalised dietary advice based on individual health needs. 

How important is exercise in losing weight after a hysterectomy?

Exercise is essential for weight loss after a hysterectomy. It helps to increase metabolism, build muscle mass and improve overall health. It is recommended that you start with low-impact activities such as walking, swimming or yoga, and gradually increase the intensity as your body recovers. Strength training is also beneficial as it helps to counteract muscle loss associated with hormonal changes. 

Are there any specific weight loss programmes or strategies that are effective after hysterectomy?

There is no one-size-fits-all post-hysterectomy weight loss programme. However, programmes that combine a healthy diet, regular exercise, and behaviour modification strategies are often effective. Talking to your healthcare provider for recommendations or joining a support group can also be helpful. 

How can I stay motivated to lose weight after a hysterectomy?

Staying motivated can be achieved by setting realistic goals, tracking progress, seeking support from friends, family or support groups, and celebrating small successes. It’s also important to be patient and understand that weight loss after a hysterectomy may be slower than usual as the body adjusts to hormonal changes and recovery.

Conclusion

If you’re wondering how to shed pounds after a hysterectomy, know that you’re not alone. Modify your diet and the amount you consume, and include consistent exercise to improve results. If you need HRT to prevent weight gain in certain situations, talk to your doctor. There is plenty of help out there to help you navigate these menopause symptoms and maintain a healthy weight so you look and feel your best.

Sources

Rocca, W.A., Grossardt, B.R., & Shuster, L.T. (2011). “Oophorectomy, Menopause, Estrogen Treatment, and Cognitive Aging: Clinical Evidence for a Window of Opportunity.” Brain Research, 1379, 188–198. Read Article.
Papadakis, G.Z., Hans, D., Rodriguez, E.G., Vollenweider, P., Waeber, G., Marques-Vidal, P., & Lamy, O. (2018). “Menopausal Hormone Therapy Is Associated With Reduced Total and Visceral Adiposity: The OsteoLaus Cohort.” Journal of Clinical Endocrinology & Metabolism, 103(5), 1948–1957. Read Article.
Johns, D.J., Hartmann-Boyce, J., Jebb, S.A., & Aveyard, P. (2014). “Diet or Exercise Interventions vs Combined Behavioral Weight Management Programs: A Systematic Review and Meta-Analysis of Direct Comparisons.” Journal of the Academy of Nutrition and Dietetics, 114(10), 1557–1568. Read Article.

Testosterone

Workout Plan For Forty Years Old – How To Build Muscles Over 40

Post author By Jayson Peterson
Post date December 25, 2023

Muscle building for men over 40 title image

The transition into your forties is a significant life stage, marked by a wealth of accumulated experience and wisdom. However, it also presents its own set of challenges, particularly in the area of muscle development. As the body naturally undergoes changes, such as a gradual decline in testosterone and increased instances of pain and discomfort, it becomes imperative for men in their forties to adjust their fitness regimens accordingly.

In this article, we present a personalized muscle-building exercise plan designed specifically for men in their forties. Instead of being a time of decline, your forties can be a time of progress. By understanding your body’s unique needs during this phase and incorporating specific training routines, dietary adjustments, and recovery strategies, you can redefine what it means to be in optimal physical shape.

Whether you are a seasoned fitness enthusiast or someone embarking on a journey toward a healthier lifestyle, this guide will equip you to sculpt and strengthen your physique. It is never too late to start on the path to achieving the best physical condition of your life.

Forty Fitness: Embracing Change And Building Strength

Entering your forties means a rich reservoir of life experience and wisdom. But it also brings unique challenges, especially in the area of muscle development. Hormonal changes and aches and pains become more prevalent, requiring adjustments to your fitness routine. This article offers a customized muscle-building plan for men in their forties.

Don't think of it as a decline, but as an opportunity for progress. Understand your body's needs, incorporate specific exercises, adjust your diet, and prioritize recovery. Whether you're a fitness enthusiast or just starting out, this guide will empower you to redefine your physical shape. It's never too late to begin your journey to peak physical condition.

What Is Generally Needed To Build Muscle Mass?

Building muscle mass generally requires a combination of consistent strength training, a balanced diet rich in protein and nutrients, and adequate rest and recovery. It’s like sculpting a work of art; you need the right tools (exercise), quality materials (nutrition), and time for your masterpiece to take shape (rest). Patience and dedication are your best allies in this creative process.

How Does The Male Metabolism Change In The 40s?

In your 40s, the male metabolism begins to show some noticeable changes. Typically, your metabolism slows down gradually, making it easier to gain weight if you maintain the same eating habits and activity levels as in your younger years. Muscle mass tends to decrease, which can further contribute to a decrease in metabolism because muscle burns more calories than fat.

Hormonal changes, such as declining testosterone levels, can also play a role in these metabolic changes. To counteract these changes, it is important to prioritize a balanced diet and regular exercise to maintain a healthy weight and overall well-being as you age.

Is It Possible To Build Muscles After 40?

Let’s start with the million dollar question. Can you build muscle in your 40s? The answer is yes. Building muscle in your 40s is not only possible, but extremely beneficial to a man’s well-being. While the body’s hormonal dynamics may change with age, consistent strength training and a balanced diet can still lead to muscle development. In a 2009 study, 24 college-aged men (18-22) and 25 middle-aged men (35-50) underwent an identical 8-week muscle-building program.

At the end of the eight weeks, both groups showed comparable muscle growth and improved strength. The only difference between the two groups was that the middle-aged men experienced a greater reduction in body fat, in addition to equivalent gains in strength and muscle mass. Now, as a certified personal trainer, I want to avoid setting false expectations. The amount of exercise experience you have may have a greater impact on future gains than age.

If you’ve been a regular at the gym for two decades, your potential for muscle development in your 40s may be less than that of a college-age beginner. The closer you are to your genetic potential, the harder it is to progress. However, maintaining muscle is just as important as you age. Contrary to popular belief, metabolism does not naturally decline with age.

Research shows that metabolic stability persists from age 20 to 60. The only change in metabolism in adults between the ages of 20 and 60 is due to a decrease in lean body mass and energy expenditure. The decline in metabolism with age is not a result of age itself, but rather a result of loss of muscle mass and decreased physical activity.

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Common Muscle Building Challenges For Men In Their 40s

Although building muscle in your 40s is possible, it comes with some additional challenges. Fortunately, I’ve listed the solutions for each one to help you stay on track with your goals:

Increased Recovery Time

Men in their 40s often experience increased recovery time after intense strength training due to changes in hormone levels and a potential decrease in overall body resilience. While this may sound like a big challenge, it simply requires more intentional programming.

If you’re in your 40s, it’s important to prioritize adequate rest between workouts, incorporate effective recovery strategies such as proper nutrition, hydration, and sleep, and consider adjusting the intensity and frequency of your workouts to meet your body’s changing needs.

Injuries/Joint Problems

Men may be more susceptible to injuries and joint problems as they age, which can hinder muscle-building efforts. Joint stiffness and decreased flexibility can occur, so it is important to incorporate dynamic stretching, proper range of motion, and strategic exercise selection into their fitness routine. In addition, focusing on proper form during exercise can help minimize the risk of injury and support long-term joint health.

Balance Work And Family Responsibilities

Balancing work and family responsibilities can be a significant challenge for men in their 40s who are trying to build muscle. When you have people depending on you, your life can’t revolve around a gym schedule. Effective time management and planning become critical to maintaining a consistent routine. Incorporating quick and efficient workouts, involving family members in physical activities, and setting realistic goals can help balance family and fitness commitments.

Low Testosterone

Age is the most significant factor in low testosterone. Men’s testosterone levels naturally decline as they age, with levels starting to drop around age 30 and continuing to decline by about 1% per year. If you are experiencing symptoms such as fatigue, low libido, and loss of strength, get your testosterone checked.

Seeking medical help to improve your testosterone levels can go a long way toward helping you look and feel your best. A great place to start is by getting your testosterone checked with a personalized Fountain TRT evaluation. Or check out the best online TRT clinics. You can correct your low T levels from the comfort of your own home.

Optimal Training Split For Men In Their Forties

The most effective workout regimen for men in their forties entails a three-day split routine. Weightlifting sessions will take place on Monday, Wednesday, and Friday, while high-intensity cardio will be performed on Saturday. This schedule is designed to ensure ample recovery time between workouts. On Monday and Friday, the focus will be on the upper body, while Wednesday will be dedicated to leg exercises.

Monday: Chest / Back / Core
Tuesday: Rest Day
Wednesday: Quadriceps / Hamstrings / Calves / Core
Thursday: Rest Day
Friday: Shoulders / Arms / Core
Saturday: High-Intensity Interval Training (HIIT) Cardio
Sunday: Rest Day

The Ideal Exercise Plan For Men In Their Forties

Below is a comprehensive workout plan tailored for men in their forties. If any exercises in the program cause discomfort or pain, feel free to substitute them with similar movements targeting the same muscle groups.

Tuesday, Thursday, and Sunday are designated as rest days, but if you desire some activity on these days, consider Low-Intensity Steady State (LISS) cardio, such as jogging, cycling, or using the elliptical machine. For those seeking core exercise ideas, some excellent options include barbell roll-outs, dead bugs, bicycle crunches, planks, leg raises, and reverse crunches.

Monday: Chest/Back/ABS

Cable Crossover 3 x 10-12
Cable Lat Extension 3 x 10-12
Incline Dumbbell Bench Press 3 x 8-10
Dumbbell Row 3 x 8-10
Bodyweight Push-ups 3 x to failure
Neutral Grip Lat Pulldown 3 x 8-10
1-2 Core Exercises of Choice 3-4 sets

Wednesday: Quadriceps/Hamstrings/Calves/Core

Leg Extension 3 x 10-12
Leg Curl 3 x 10-12
Back Squat or Leg Press 3 x 8-10
Romanian Deadlift 3 x 10-12
Dumbbell Reverse Lunges 3 x 8-10 each leg
Seated or Standing Calf Raise 3 x 10-12
1-2 Core Exercises of Choice 3-4 sets

Friday: Shoulders/Arms/Core

Dumbbell Lateral Raise 3 x 10-12
Standing Dumbbell One Arm Shoulder Press 3 x 6-8
Dumbbell Incline Curl 3 x 10-12
Cable Overhead Triceps Extension 3 x 10-12
Preacher Curl 3 x 8-10
EZ Bar Lying Triceps Extensions 3 x 8-10
1-2 Core Exercises of Choice 3-4 sets

Saturday: High-Intensity Interval Training (HIIT Cardio)

Utilize a treadmill, stationary bike, elliptical machine, prowler, sled, or hill sprints.
Warm-Up: 3-5 minutes at a slow to moderate pace
Sprint: 15-20 seconds of maximum effort
Recovery: 40-45 seconds of rest
Repeat: (Sprint/Recovery) 8-10 times
Cool Down: 3-5 minutes at a slow to moderate pace

Tips For Building Muscle In Your 40s

Many principles of muscle building remain the same regardless of age. However, there are certain strategies that become more important as you get older in order to maximize the benefits of your training. Here are seven valuable tips for men in their 40s who want to build muscle:

Progressive Overload

Progressive overload is a fundamental concept in muscle development that involves gradually increasing the demands placed on your muscles to stimulate growth and strength. Achieving progressive overload can be as simple as lifting heavier weights as your strength improves.

You can also increase the number of repetitions or sets in your weightlifting routine or decrease the rest periods between sets. Progressive overload is important for everyone, but it becomes even more important for people over 40.

Prioritize Warm-Ups

If you’ve been someone who occasionally skipped warm-ups in the past, reaching your 40s means it’s time to change that habit. To maintain a pain-free workout as you age, a proper warm-up is essential. Incorporate a light cardio workout on a stationary bike or treadmill before each strength-training session to raise your core temperature and increase blood flow to your muscles. In addition, consider incorporating dynamic stretching to improve flexibility and reduce the risk of injury.

Adjust Your Training Frequency

Recovery becomes increasingly important in your 40s. Limit your training schedule to 3-4 days per week and try to avoid back-to-back days whenever possible. You can do this by having a well-structured training split or by incorporating full-body workouts.

Modify Your Exercise Choices

As we age, it makes sense to incorporate more machines and cables into our workouts because these tools provide added stability and control. Unlike free weights, which require a greater degree of balance and can occasionally cause joint strain or injury, machines guide your movements along a fixed path.

Rest assured, research shows that training with either free weights or machines results in similar muscle and strength gains. I’m not suggesting that you give up barbells altogether. Instead, choose exercises that feel comfortable. If barbell back squats cause discomfort, opt for a leg press or belt squat. But if the barbell bench press feels good, stick with it.

Incorporate Mobility And Flexibility Exercises

As we age, flexibility and mobility often decline. However, with some focused effort, we can prevent these declines. Improved flexibility allows for a wider range of motion during strength training exercises, resulting in more effective muscle engagement. Improved mobility can also contribute to better joint health and a reduced risk of injury.

Consider Pre-Exhausting Your Muscles

Pre-exhaustion involves performing isolation exercises before compound lifts during your workout. The goal is to fatigue the specific muscle group with an isolation exercise, making it the weak spot during the subsequent compound exercises. This technique can be beneficial for individuals in their 40s, as it allows them to maximize the effectiveness of lighter weights during compound movements.

Implement HIIT Cardio

High-intensity interval training (HIIT) cardio involves short bursts of intense effort followed by periods of recovery. For a 40-year-old who wants to build muscle and burn fat, HIIT offers several advantages. It’s time-efficient, making it easy to fit into a busy schedule, and you can get a challenging cardiovascular workout in as little as 15-20 minutes.

What’s more, HIIT can be more engaging than steady-state cardio, increasing the likelihood that you’ll stick with it. While there is a place for leisurely treadmill walks, if you have access to hills, consider running outdoors. The key is to use HIIT sparingly, typically once or twice a week.

Nutrition Tips For Men In Their 40s

Enhancing muscle development in your 40s goes beyond what you do in the gym. Here are some nutritional recommendations to help you optimize your progress.

Prioritize Protein Intake

Getting enough protein in your diet is crucial to promoting muscle growth. Consuming approximately 1 gram of protein per pound of body weight is the most effective way to ensure that your muscles have the support they need to recover and grow. Include high-protein, low-fat foods such as poultry, fish, beef, eggs, dairy products, legumes and beans in your daily meals.

Include Healthy Fats

A balanced diet should include high-quality sources of fat, such as avocados, nuts, seeds, and olive oil. In your 40s, you may want to avoid extremely low-fat diets, as they can potentially lower testosterone levels.

Focus On Fruits And Vegetables

You’ve probably heard this advice before-a healthy diet includes a variety of fruits and vegetables. Aim for one or two servings at each meal. Fruits and vegetables are rich in micronutrients and fiber, which contribute significantly to overall health.

Stay Hydrated

Water is critical to nearly every bodily process, including muscle function and recovery. Adequate hydration supports nutrient transport, temperature regulation, and overall performance during exercise. It’s difficult to recommend a specific amount to drink because everyone’s needs are different, but always have fluids available throughout the day to avoid getting thirsty.

Moderate Alcohol Consumption

While occasional alcohol consumption is acceptable, excessive alcohol consumption can hinder muscle recovery and negatively impact overall health. Need more convincing? A 2023 study showed that heavy drinking can reduce testosterone production.

If you’re a man in your 40s, that’s not something to play around with. What’s fascinating is that the same study found that light to moderate drinking can increase testosterone. Either way, a few drinks here and there is fine, but leave the partying to the young bucks.

Adjust Your Calorie Intake

Understand your caloric needs based on your goals. Whether your goal is to build muscle or lose fat, tailor your caloric intake to your goals while making sure you get the nutrients you need. To build muscle, it helps to be in a caloric surplus, meaning you consume more calories than your body needs to maintain a stable weight. However, a modest 10-20% increase in calories is all you need. Any more than that and you will just be putting on extra fat that you will have to lose later.

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The Supplement Stack Men In Their 40s Need

A well-constructed training program and a solid diet are paramount when it comes to building muscle. However, a few quality supplements can be the icing on the cake, especially for men in their 40s.

Protein Powder

Protein powder is hardly a supplement. Quality protein powder is a convenient way to increase your daily protein intake. After the tenth dry chicken breast, a chocolate protein shake can taste like a trip to Dairy Queen. Use 1-2 scoops daily as needed to meet your protein goals.

Creatine

Creatine increases strength, promotes muscle hypertrophy, and aids in faster recovery after exercise. In addition, creatine has cognitive benefits, including improving short-term memory and potentially mitigating age-related cognitive decline. It’s safe, relatively inexpensive, and effective. Every 40-year-old man should take it. All you need is 5 grams a day, taken at any time.

Caffeine

There’s a reason so many people start their day with a big cup of coffee or a caffeinated energy drink. It works. From a sports supplement standpoint, caffeine increases energy levels and focus during exercise, improving performance.

It acts as a central nervous system stimulant, reducing perceived exertion and increasing endurance, ultimately allowing for more intense and effective workouts. In addition, caffeine may have a modest effect on fat loss, contributing to a leaner physique, which is often a goal when building muscle. Take 200-400mg 30-60 minutes before training.

Multivitamin

A multivitamin helps fill nutritional gaps in the diet of a 40-year-old man by providing a spectrum of vitamins and minerals necessary for overall health. Adequate micronutrient intake supports optimal muscle function, recovery, and immune system health, ensuring that the body is well-equipped for muscle-building workouts.

Turmeric/Curcumin

Turmeric’s key ingredient is curcumin, which has anti-inflammatory properties. As we age, nagging joint problems become more common. Research shows that using curcumin can suppress inflammation enough to limit the use of NSAIDs. Look for a curcumin product that includes black pepper extract for better absorption.

Testosterone Boosters

Testosterone boosters are supplements containing vitamins, minerals, and herbs designed to naturally increase testosterone. The specific mechanism of action is determined by the product’s ingredients. Most testosterone boosters work by replenishing vitamin and mineral deficiencies, because you cannot produce optimal testosterone if you are deficient in certain vitamins and minerals. Look for testosterone boosters with vitamin D, magnesium, zinc, ashwagandha, forskolin, and fenugreek.

Are There Any Negative Side Effects To Trying To Build Muscle At 40?

Trying to build muscle at 40 can have many benefits, including improved strength and overall health. However, there are also potential negative side effects to consider. As we age, the risk of injury increases, so it’s important to exercise with proper form and warm-up. Recovery may also take longer, so it is important to prioritize rest and listen to your body.

Overtraining can lead to fatigue and burnout. In addition, some individuals may experience joint problems or muscle soreness more frequently. It’s important to consult with a healthcare professional and tailor your fitness plan to your specific needs and limitations to minimize potential downsides.

Frequently Asked Questions

Can a man build muscle after 40?

Yes, you can definitely build muscle after 40. Building lean muscle after 40 is possible and beneficial to men’s health and well-being.

Is it harder to build muscle after 40?

While there may be some age-related challenges, such as hormonal changes, building muscle in your 40s is still possible with the right strength training routine, nutrition and lifestyle choices.

Is it too late to get in shape at 40?

It is always possible to get in great shape. Individuals can significantly improve their physical fitness and overall health at 40 with a well-designed fitness plan, proper nutrition, and consistency.

What exercises should I do to build muscle at 40?

As you age, it is important to choose exercises that are easy on your joints. Remember that muscle only knows resistance. Use all resistance training methods, including barbells, dumbbells, machines, bodyweight movements, and resistance bands.

How many times a week should a 40-year-old male train?

A 40-year-old man should combine resistance training with cardiovascular exercise at least three to four times a week, allowing for proper recovery between sessions. Three-day total-body, upper-body, and lower-body workouts are great.

Conclusion

Embarking on a muscle-building journey in your 40s is both attainable and deeply rewarding. Contrary to popular belief, aging doesn’t have to mean the end of your fitness aspirations. While late-night parties and the luxury of skipping warm-ups may become less appealing, the trade-off is a healthier and more fulfilling lifestyle.

In your 40s, the road to better muscle growth is paved with wisdom and a well-crafted fitness regimen. By embarking on this journey, you can look forward to a brighter future. Follow the routines and advice outlined in this article, and you’ll discover that building muscle in your 40s is a rewarding and achievable pursuit that can enhance your overall well-being.

Sources

Kerksick, C. M., Wilborn, C. D., Campbell, B. I., Roberts, M. D., Rasmussen, C. J., Greenwood, M., & Kreider, R. B. (2009). Early-phase adaptations to a split-body, linear periodization resistance training program in college-aged and middle-aged men. Journal of Strength and Conditioning Research. Read more
Schwanbeck, S. R., Cornish, S. M., Barss, T., & Chilibeck, P. D. (2020). Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of Strength and Conditioning Research. Read more
Kreider, R.B., Kalman, D.S., Antonio, J. et al. The International Society of Sports Nutrition positions the safety and efficacy of creatine supplementation in exercise, sports, and medicine. J Int Soc Sports Nutr. Read more
Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology. Read more
Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. The International Society of Sports Nutrition position stands for caffeine and exercise performance. J Int Soc Sports Nutr 18, 1 (2021). Read more
Srivastava, S., Saksena, A. K., Khattri, S., Kumar, S., & Dagur, R. S. (2016). Curcuma longa extract reduces inflammatory and oxidative stress biomarkers in osteoarthritis of the knee: a four-month, double-blind, randomized, placebo-controlled trial. Inflammopharmacology. Read more
Smith, S. J., Lopresti, A. L., Teo, S. Y. M., & Fairchild, T. J. (2021). Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Advances in Nutrition (Bethesda, Md.). Read more

Nutrition Weight Management

Healthy Meal Plan To Lose Belly Fat – Foods, Benefits & Tips 2024

Post author By Jayson Peterson
Post date December 25, 2023

The extra weight around your waist, commonly known as excess visceral abdominal fat, is a precursor to serious health problems such as cancer, cardiovascular disease and type 2 diabetes. Losing this type of fat not only makes you feel more relaxed and less bloated, it also boosts your self-confidence. Achieving a slimmer stomach takes dedication and effort.

Commitment to a rigorous exercise programme and significant lifestyle changes, including changing your diet to include more nutritious foods, are essential. To support your efforts, consider using one of these effective fat-burning supplements. In this article, we will look at some of the most beneficial, nutrient-rich foods to help you achieve a slimmer waistline. Read on to discover the healthiest meal options for breakfast, lunch and dinner.

7-Day Diet Strategy For Reducing Belly Fat

This straightforward plan, set at around 1,200 calories per day, is designed to support a weight loss goal of around 1-2 pounds per week. The 7-Day Diet focuses on fresh produce, supplemented with foods known for their ability to burn extra calories in the abdominal area (such as artichokes, chickpeas, avocados, etc.).

Following this diet for belly fat allows you to strengthen your intestinal flora. This will help reduce bloating and improve your mental and physical wellbeing. You can improve your gut flora by adding probiotic-rich foods such as kombucha, kefir and yoghurt to your diet. It's also important to increase your fibre intake.

As well as improving gut flora, dietary fibre is an important aid to weight loss and maintaining a slim physique over time. Foods such as pulses, wholemeal cereals, vegetables and fruit have a high fibre content, which keeps you feeling fuller for longer.

Is A Meal Plan Important For Losing Belly Fat?

Yes, a meal plan is essential for losing belly fat. It ensures a balanced intake of nutrients while controlling portions and calories. Focusing on whole foods, reducing sugar and refined carbohydrates, and including protein- and fibre-rich foods can target belly fat and help you lose weight and improve your overall health.

7 Day Diet Plan To Reduce Belly Fat

Here’s a carefully designed one-week diet plan to help you lose excess fat around your abdomen:

Day 1

Breakfast: Turkey breast (200g), grilled, accompanied by cucumber slices (¼ cucumber) and a quarter of an avocado.
Mid-morning snack: Red pepper (½, sliced) served with two hard-boiled eggs, spiced.
Lunch: Shrimps (150g), grilled, with tomatoes, a mix of green salad leaves and half a tablespoon of olive oil.
Afternoon snack: A combination of five almonds and sliced turkey breast (100g).
Dinner: Steamed broccoli with a portion of chicken breast (100g).

2nd day

Breakfast: Steamed spinach with grilled tomatoes and three protein omelettes.
Mid-morning snack: Brazil nuts (five) with turkey breast (100g).
Lunch: Steamed asparagus with green salad and chicken breast (150g).
Afternoon snack: Cucumber (¼, sliced) with turkey breast (100g).
Dinner: Choose from steamed broccoli or oriental greens, served with a grilled skinless duck breast.

3rd day

Morning meal: A mix of tomatoes, two scrambled eggs (two whites, one yolk) and green beans.
Mid-morning snack: A quarter of cucumber with 100g of sliced turkey.
Lunchtime meal: Baked cod fillet, spinach, tomato, salad and half a tablespoon of olive oil.
Afternoon snack: Half a grilled courgette and 100g chicken breast.
Evening meal: 100g chicken breast stir-fried with green vegetables and half a tablespoon of olive oil.

Day 4

For breakfast: Roasted peppers, paired with a grilled haddock fillet and some courgettes.
Mid-morning snack: Sliced tomato with chicken breast (100g).
Lunch: Steamed broccoli, dressed with half a tablespoon of olive oil, served with turkey (150g) and a fresh green salad.
Afternoon snack: A handful of pecans (5) with chicken breast (100g).
Dinner: Steak (150-200g) served with steamed broccoli and green beans.

Day 5

Breakfast: Prepare an egg yolk free omelette. Add a handful of spinach and about 75g of chopped mixed peppers.
Mid-morning snack: 100g cooked chicken combined with ½ a sliced red bell pepper.
Lunch: A single grilled chicken breast with ¼ tbsp olive oil. Accompanied by green beans, red peppers and a variety of salad greens.
Afternoon snack: 100g cooked turkey breast with ¼ of a sliced cucumber.
Dinner: 100g grilled chicken with steamed broccoli.

Day 6

Morning meal: Bunch of spinach with 100g smoked salmon.
Mid-morning snack: Half a yellow pepper and 100g sliced chicken.
Lunchtime meal: Half a yellow pepper and 100g chicken breast marinated in half a tablespoon of olive oil.
Afternoon snack: Quartered avocado slices spread on 100g of grilled turkey.
Evening meal: Steamed broccoli and spinach, accompanied by two escalopes or a single grilled lamb steak.

Day 7

For breakfast: Sauté a bunch of kale and pair with a baked chicken breast.
Mid-morning snack: 100g turkey breast with half a sliced green pepper.
Lunch: A baked haddock fillet with a mixed green salad dressed with ½ tbsp olive oil.
Afternoon snack: 100g cooked turkey breast with 75g steamed broccoli.
Dinner: Enjoy steamed green beans with a salmon fillet garnished with chopped dill.

Foods To Avoid While Trying To Lose Belly Fat

Before we look at the foods that are good for a flat belly diet, let’s first look at the foods that should be avoided. This action is essential for reducing belly fat. These are the hidden instigators of your stubborn belly bulge that you’re trying so hard to eliminate:

1. Sugary Treats

It’s not hard to see that treats like Coca-Cola, ice cream and chocolate are not ideal for frequent consumption. These items are low in nutrients but high in energy. This means they have more calories than micronutrients. Sweet treats are often consumed in excess, which leads to an increase in visceral fat if eaten regularly.

2. Refined Carbohydrates

Items such as French fries, croissants and white bread are notorious for rapidly raising your blood sugar levels. In addition, their lack of fibre makes you feel hungrier and encourages you to eat more than you need. Another aspect of refined carbohydrates is that they’re high in calories. This means they’re not ideal for frequent snacking. If you are trying to lose belly fat, prioritise removing all refined carbohydrates.

3. Alcohol

Frequent alcohol consumption will add a few extra centimetres to your waistline. Just so you know, a single gram of alcohol has at least seven calories. So a typical alcoholic drink contains seven calories. Given that the average drink contains around ten grams of alcohol, you’re essentially consuming 70 calories with every drink you have. Of course, this can vary depending on the alcohol content of your drink.

What Are The Benefits Of A Meal Plan?

A meal plan offers many benefits, including ensuring a balanced diet rich in essential nutrients, saving time and money by reducing the time spent shopping and minimising food waste, and reducing the daily stress associated with making food choices. It encourages healthier eating habits by favouring home-cooked meals over processed or fast foods, helps manage portion sizes for effective weight management, and introduces a variety of foods into the diet to keep meals interesting and nutritionally diverse.

Rules For Losing Weight And Removing Belly Fat

While following your meal plan, it’s important to follow these basic rules and dietary advice:

Choose meals that are gut-friendly
Include good fats in your diet
Eat a diet low in carbohydrates
Make sure your meals are high in fibre

1. Eat Gut-Healthy Foods

Research suggests that members of the Lactobacillus family may help reduce belly fat. The study also showed that consuming yoghurt containing elements of these beneficial gut bacteria reduced total body fat by about 3 to 4 per cent over a six-week period. Taking probiotic supplements could also help you achieve your goals for losing extra belly fat. In a three-month study, women who took probiotics lost almost 50 per cent more weight than those who took placebo tablets.

2. Include Beneficial Fats

In order to reduce your waistline, it’s important to increase your intake of fats, especially healthy fats. Regular consumption of foods rich in healthy fats, such as avocados, can help lower your body mass index (BMI) and shrink your waist. Research has shown that omega-3-rich foods, such as oily fish, help to reduce both visceral and liver fat. Aim to increase your weekly intake of fish such as anchovies, mackerel, sardines, herring and salmon.

3. Adopting A Low-Carbohydrate Diet

Research shows that women who followed a strict low-carbohydrate diet for five years had significantly smaller waists than those who did not. Adopting a low-carb approach also means increasing your protein intake. A diet rich in protein, including meat, nuts, legumes, dairy products, seafood, oily fish and eggs, typically results in a reduction in abdominal fat.

This diet improves metabolism and increases satiety. Diets high in protein are beneficial for maintaining muscle tissue and providing essential energy to support your efforts in abdominal fat reduction exercises.

4. Make Sure Your Meals Are High In Fibre

Including soluble fibre in your diet is an effective way to reduce stubborn belly fat. Recent research has shown that consuming at least 10 grams of fibre a day correlates with a 3.7% reduction in fat around the midsection. This was associated with a 10% reduction in total calorie intake and a weight loss of 2kg over four months. Fruit, vegetables, chia seeds, psyllium husks, oats and beans are ideal sources of fibre for a slimming diet.

Is It Dangerous To Follow A Meal Plan Every Day?

Following a meal plan every day can be beneficial if it’s balanced and tailored to your nutritional needs. However, it can be harmful if it lacks variety and leads to nutrient deficiencies or an unbalanced diet. Over-reliance on a strict eating plan without flexibility can also affect mental wellbeing and your relationship with food.

It’s important to ensure that the plan is varied, meets all dietary requirements and allows for some flexibility. It’s a good idea to consult a dietician or nutritionist to create a meal plan that is safe and effective for long-term health.

Top Foods To Help Reduce Unwanted Belly Fat

1. Eggs

High in protein, eggs are ideal for any meal, whether breakfast, lunch or dinner. Regardless of how they are prepared, they always provide a balanced nutrient profile. Eggs have an ‘ideal’ amino acid composition, with perfect proportions. In fact, eggs have a unique biological value of an impressive 100, making them a top protein source.

2. Yoghurt

Yoghurt, which is mostly low-fat, is an excellent source of protein. It’s also rich in vitamins, calcium and probiotics, which are important for healthy gut flora. Yoghurt’s calcium content helps to strengthen bones and teeth, supporting a healthier lifestyle. Its probiotics boost your immune system. Opt for a plain, low-fat variety and consider adding a piece of fresh fruit for extra sweetness.

3. Pulses

Consider adding lentils, beans, chickpeas and other canned pulses to your daily diet. They’re often overlooked in the superfood category, but for good reason. Pulses are inexpensive, easy to prepare, budget-friendly and essentially the opposite of what many modern foods are.

Not only do they add flavour to your dishes, but they are also rich in protein and fibre. These elements are crucial for keeping you feeling full and reducing the temptation for sweet snacks or processed carbohydrates.

4. Roasted Chickpeas

Roasted chickpeas have a wide range of health benefits that are evident in every bite. They are rich in fibre, magnesium, zinc, phosphorus, antioxidants, folate and B vitamins. Chickpeas contribute significantly to immune support, improved digestion, weight management and more. Vegans are advised to include a cup of chickpeas in their diet. They are an excellent substitute for meat, providing comparable levels of protein.

5. Wholemeal Bread

When it comes to carbohydrates, it’s good to introduce a nutritious option: wholemeal bread. This bread is packed with a range of minerals and vitamins, as well as digestive-friendly fibre that provides sustained energy. Choose a dark, dense loaf with visible seeds and grains. It’s time to ditch the airy, pale white loaves!

6. Fish

Want to round off your meal perfectly? A fresh fish fillet is an excellent choice. Not only is fish low in calories, it’s also packed with health benefits. Its high nutritional value makes it ideal for weight loss diets.

How Many Calories Should An Average Person Consume Daily?

An average adult usually needs about 2,000 to 2,500 calories a day to maintain their weight. However, this amount can vary considerably depending on factors such as age, gender, weight, height and level of physical activity. Men generally need more calories than women, and people who are more physically active need more calories than those who are sedentary.

It’s important to balance calorie intake and energy expenditure to maintain a healthy weight. A consultation with a healthcare professional or dietician can provide personalised recommendations.

Frequently Asked Questions

What are the key components of a belly fat meal plan?

A belly fat meal plan should focus on whole, unprocessed foods. Include lean proteins, whole grains, healthy fats and plenty of fruits and vegetables. Minimise your intake of sugary drinks, alcohol and high-calorie, low-nutrient foods. Portion control and regular meal times are also important.

How often should I eat to reduce belly fat?

It’s generally recommended to eat three balanced meals a day, with one or two healthy snacks as needed. This will help regulate blood sugar levels and prevent overeating. Skipping meals is not recommended as this can lead to increased hunger and overeating later.

Can specific foods be targeted to reduce belly fat?

No specific food can target belly fat reduction. However, a well-balanced diet rich in fibre (such as vegetables, fruit and whole grains) and lean protein can help you feel fuller for longer and reduce overall calorie intake, which in turn helps with fat loss, including belly fat.

Is it necessary to count calories to lose belly fat?

While counting calories can be helpful for some people, it’s not necessary for everyone. Focusing on food quality, portion size and overall eating patterns is often more sustainable. However, keeping an eye on your calorie intake can help ensure that you’re not eating more than your body needs.

How important is exercise in a meal plan for losing belly fat?

Exercise is an important part of any weight loss plan, including reducing belly fat. It helps burn calories and can target the abdominal muscles. Combine aerobic exercise (such as walking, swimming or cycling) with strength training for best results. Remember, consistency is key.

Conclusion

If you’re looking to complement your meal with a drink, we highly recommend trying one of these five metabolism-boosting herbal infusions: cinnamon tea, chamomile tea (often called sleepy tea), peppermint tea, rooibos tea and pu-erh tea. All of these play an important role in supporting your efforts to reduce belly fat. They will also help to calm your mind and body, reduce sweet/carbohydrate cravings and keep you feeling fuller for longer.

Sources

Hairston, K.G., Vitolins, M.Z., Norris, J.M., Anderson, A.M., Hanley, A.J., & Wagenknecht, L.E. (2012). “Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study.” Obesity, 20(2), pp. 421-427. Read Article.
Halkjær, J., Tjønneland, A., Thomsen, B.L., Overvad, K., & Sørensen, T.I. (2006). “Intake of Macronutrients as Predictors of 5-y Changes in Waist Circumference.” The American Journal of Clinical Nutrition, 84(4), pp. 789-797. Read Article.
Pacifico, L., Bonci, E., Di Martino, M., Versacci, P., Andreoli, G., Silvestri, L.M., & Chiesa, C. (2015). “A Double-Blind, Placebo-Controlled Randomized Trial to Evaluate the Efficacy of Docosahexaenoic Acid Supplementation on Hepatic Fat and Associated Cardiovascular Risk Factors in Overweight Children with Nonalcoholic Fatty Liver Disease.” Nutrition, Metabolism and Cardiovascular Diseases, 25(8), pp. 734-741. Read Article.
Omar, J.M., Chan, Y.-M., Jones, M.L., Prakash, S., & Jones, P.J.H. (2013). “Lactobacillus fermentum and Lactobacillus amylovorus as Probiotics Alter Body Adiposity and Gut Microflora in Healthy Persons.” Journal of Functional Foods, 5(1), pp. 116-123. Read Article.
Chen, J., Muthukumaran Jayachandran, Bai, W., & Xu, B. (2022). “A Critical Review on the Health Benefits of Fish Consumption and Its Bioactive Constituents.” Food Chemistry, 369, pp. 130874-130874. Read Article.
Wikipedia Contributors. (2021). “Biological Value.” Wikipedia. Read Article.

SFA

Roberta B. Willis Need-Based Grant Program

Post author By Jayson Peterson
Post date December 25, 2023

2023-24 Enrollment Information

The passed law (P.A. 16 179) about the Roberta B. Willis Need Based Grant Program has made it mandatory for the Office of Higher Education to release enrollment data and the percentage of annual funding that participating institutions will receive for the upcoming academic year.

To comply with this requirement we have provided a chart below that presents time equivalent enrollments (FTE) reported by participating institutions for fall 2021 along with the anticipated portion of fiscal year 2024 appropriation, for the Roberta B. Willis Need Based Grant Program that these institutions can expect to receive in the 2023 24 academic year (FY24).

Contact

Mark Frenh
Director of Student Financial Aid

Participating Institutions	Fall 2021 FTE Enrollment	% of FY24 Appropriations
Albertus Magnus College	558.99	1.64%
Central Connecticut State University	3315.00	9.71%
Charter Oak	413.60	1.21%
Connecticut College	69.00	0.20%
Eastern Connecticut State University	1472.74	4.31%
Fairfield University	201.75	0.59%
Goodwin College	706.00	2.07%
Mitchell College	211.15	0.62%
Quinnipiac University	603.00	1.77%
Sacred Heart University	638.93	1.87%
Southern Connecticut State University	3253.77	9.53%
Trinity College	95.14	0.28%
University of Bridgeport	913.00	2.67%
University of Connecticut	7,569.00	22.17%
University of Hartford	719.00	2.11%
University of New Haven	924.36	2.71%
University of Saint Joseph	496.82	1.46%
Western Connecticut State University	1,799.00	5.27%
Asnuntuck Community College	292.00	0.86%
Capital Community College	674.00	1.97%
Gateway Community College	1,530.87	4.48%
Housatonic Community College	1,117.36	3.27%
Manchester Community College	1,104.32	3.23%
Middlesex Community College	539.34	1.58%
Naugatuck Valley Community College	1356.06	3.97%
Northwestern Connecticut Community College	297.18	0.87%
Norwalk Community College	1,100.49	3.22%
Quinebaug Valley Community College	335.30	0.98%
Three Rivers Community College	830.00	2.43%
Tunxis Community College	1,005.93	2.95%
TOTAL	34,143.53	100.00%

Nutrition Weight Management

How To Increase Brown Fat For Weight Loss – Effective Ways To Get More Brown Fat 2024

Post author By Jayson Peterson
Post date December 25, 2023

If you are aiming to shed pounds, you might be wondering how to boost brown adipose tissue. Fat is typically the element of your body that individuals aim to diminish during weight loss, as opposed to building up. Your body encompasses three distinct categories of fats:

White fat, which stockpiles energy and excessive amounts are detrimental to your health.
Beige fat, resembling white fat but starting to exhibit characteristics akin to brown fat, such as calorie-burning abilities.
Brown fat, which is metabolic, generating energy and heat, thereby aiding in calorie consumption and fostering weight loss.

Newborns possess an abundance of brown adipose tissue to maintain warmth. Research has unveiled that adults also possess dormant brown fat, which can be activated. Activating and augmenting brown fat is a beneficial endeavor. Let’s delve into ways to activate brown fat cells for weight loss.

How To Naturally Enhance Brown Fat?

There are various measures you can undertake to stimulate and amplify your brown fat reserves, leading to heightened thermogenesis and fat-burning potential for weight loss:

Incorporate resveratrol into your diet

Ensure deep and restful sleep

Explore cold therapy techniques

Engage in regular physical exercise

Why Is White Fat So Unhealthy?

White fat is often seen as the villain in the health world because it tends to accumulate around our waistlines and organs, increasing the risk of various diseases. Unlike its healthier counterpart, brown fat, which burns calories to generate heat, white fat stores excess energy. This can lead to obesity and contribute to conditions such as heart disease and diabetes, making it a less desirable companion for our bodies.

What Are The Benefits Of Brown Fat?

Brown fat, often referred to as “good” fat, provides many benefits to our bodies. Unlike white fat, which stores energy, brown fat’s primary role is to burn calories to generate heat and help regulate body temperature. This calorie-burning function makes it a natural ally in the fight against obesity and weight gain.

In addition, brown fat can improve insulin sensitivity, potentially reducing the risk of diabetes. It also plays a role in lowering harmful LDL cholesterol levels. So while brown fat may not be as abundant as white fat, its unique abilities make it a valuable asset to overall health and metabolic balance.

Ways To Naturally Increase Brown Fat For Weight Loss

Activating brown fat involves stimulating the existing brown fat cells in your body to generate heat and increase calorie burning. This activation not only helps burn white fat, but can also convert white fat into brown fat, increasing your ability to burn calories and lose excess weight. The conversion of white fat to brown fat is called “beiging. As white fat acquires heat-generating properties similar to those of brown fat, it takes on a beige hue.

Brown fat gets its brown color from its abundant iron content in the mitochondria, the cellular component responsible for producing energy for burning calories. There are several approaches to activating and increasing the amount of active brown fat in your body, resulting in increased thermogenesis and enhanced fat-burning potential for weight loss.

Exercise, cold therapy, restful sleep, and the compound resveratrol can all stimulate brown fat production. These methods may work by promoting the release of the hormone norepinephrine, which is considered one of the most potent influencers in promoting increased brown fat production.

Add Resveratrol To Your Diet

Resveratrol, a type of polyphenol found in a variety of foods, offers numerous health benefits. Research on resveratrol’s anti-obesity properties indicates that it specifically increases the production of brown fat, induces the conversion of white fat to beige fat, and increases oxygen consumption, all of which contribute to weight loss. This conversion of white fat cells into brown fat effectively turns them into calorie-burning allies.

One study showed that administering resveratrol to mice for ten weeks resulted in browning of white fat and activation of brown fat, leading to improved glucose regulation. Resveratrol is readily available in supplement form, but as with any supplement, it is wise to consult with your healthcare provider before adding it to your routine. You can also naturally add resveratrol to your diet through various foods, including:

Peanuts
Pistachios
Dried grapes
Red and white wine
Blueberries and cranberries
Dark chocolate and pure cocoa
Green Spinach

Deep Sleep For Brown Fat Activation

Getting enough sleep can play an important role in activating your brown fat and facilitating weight loss. Room temperature and darkness are critical factors in achieving quality sleep. A dark sleeping environment promotes the release of melatonin, a hormone that helps you reach deep sleep levels. Melatonin also stimulates the production of growth hormone, a key player in weight loss.

Research on the effects of melatonin, as observed in mice, shows that melatonin administration leads to an increase in brown adipose tissue and mitochondrial weight. In addition, a clinical trial found that individuals with melatonin deficiency experienced an increase in both the amount and activity of brown fat after receiving melatonin supplementation.

Maintaining a healthy diet rich in potassium, magnesium, vitamin D, and zinc can contribute to better sleep quality, facilitate the release of growth hormone, and increase the likelihood of weight loss. Another way to promote deep sleep and activate brown fat is to set your home thermostat to a cooler temperature, ideally around 65-68 degrees Fahrenheit.

In a study conducted by the National Institute of Health, five healthy men spent one month each of four months in different room temperature settings for at least 10 hours per night. The results of the study showed that after one month of exposure to mild cold (around 66 degrees Fahrenheit), the participants experienced a remarkable 42% increase in brown fat volume and a 10% increase in fat metabolic activity.

This temperature was not uncomfortably cold, but it did produce significant improvements in brown fat and metabolic health. It’s worth noting, however, that returning to warmer temperatures in the final month of the study reversed all of the brown fat and metabolic health gains made during the cooler months.

Cold Therapy For Brown Fat Activation

Cold therapy offers a simple and effective approach for those seeking ways to increase brown fat activity in adults. Brown fat, or human brown adipose tissue, becomes active when exposed to cold temperatures, generating heat and helping to maintain the body’s temperature. You may have come across the concept of a cold plunge, where individuals immerse themselves in ice-cold water.

This practice is often used to reduce inflammation after exercise or to trigger a mood-enhancing dopamine response in the brain. Harvard highlighted a study of ten women who underwent 20-second cold immersions for three months while their blood levels were monitored. The results showed a significant increase in norepinephrine levels, reaching 2-3 times their initial levels before the plunge.

Studies on water therapy have shown that immersion in water at approximately 14 degrees Celsius (57.2 degrees Fahrenheit) resulted in decreased cortisol levels and a remarkable 250% increase in dopamine and 530% increase in norepinephrine. Metabolic rate also experienced a significant 350% increase. Cold therapy has been shown to benefit people with a variety of health conditions, helping them regain control of their bodies and minds.

Cold showers, for example, offer similar benefits to cold immersion. Just 2-3 minutes of cold showering once or twice a day can reduce inflammation and contribute to a healthier body weight. In addition, this therapy has the potential to serve as a treatment option for depression.

For those interested in experiencing cold therapy, there are companies that offer cold plunges, and some individuals choose to immerse themselves in cold rivers as part of a natural therapy experience. Social media platforms host cold immersion and cold therapy channels where users share their experiences and testimonials.

Incorporating Exercise To Activate Brown Fat

If you’re looking for ways to activate brown fat, incorporating exercise into your routine can be very effective. Exercise is known for its ability to increase metabolism, strengthen the heart, and improve mental well-being. Exercise also plays a role in regulating irisin, a hormone found in our skeletal muscles. One study has shown that irisin serves as a direct signaling molecule to adipose tissue, triggering the activation of browning.

Your choice of exercise can have a significant impact on the amount of irisin your body produces. Another study showed a significant increase in skeletal muscle irisin levels after a session of high-intensity interval training (H.I.I.T.), while aerobic exercise had no such effect.

Irisin facilitates the conversion of white fat into brown fat, thereby increasing the potential for fat burning. In addition, exercise promotes the release of norepinephrine, a key driver of brown fat activation. Incorporating regular exercise into your lifestyle can be a valuable strategy for stimulating brown fat activity and contributing to overall health and wellness.

What Supplements Support Brown Fat Activation?

Supporting brown fat activation through dietary supplements is an exciting area of research in the quest for better metabolic health. Some promising options include capsaicin, found in chili peppers, which may stimulate brown fat activity by increasing heat production and energy expenditure.

Another potential supplement is curcumin, a compound in turmeric known for its anti-inflammatory properties, which may also stimulate brown fat. In addition, green tea extract, which contains catechins, has been studied for its ability to improve brown fat function. While these supplements show promise, it’s important to consult with a healthcare professional before adding them to your routine, as individual responses may vary.

Foods That Increase Brown Fat Activity

While foods that are low in carbohydrates and fat and high in antioxidants are generally beneficial for digestion and weight management, certain specific foods have the potential to naturally increase brown fat activity.

Green Tea And Coffee For Brown Fat Activation

Both coffee and certain types of green tea contain caffeine, and research suggests that caffeine may have a positive effect on brown fat activity and mitochondrial function. Studies have shown that caffeine has the ability to convert white fat to brown fat and improve mitochondrial function.

Green tea has also been studied for its potential effects on weight loss. For example, one study showed that green tea may help limit weight gain by promoting the browning of white adipose tissue.

Turmeric And Curcumin For Brown Fat Activation

Curcumin, the active compound responsible for turmeric’s distinctive yellow color, has anti-obesity properties. Research has shown that curcumin can stimulate white adipose tissue to take on brown fat-like characteristics.

Turmeric is a versatile spice that can be easily incorporated into a variety of dishes. You can grow turmeric in your own backyard and use it as an ingredient in rice, soups, salad dressings, and roasted vegetables to potentially promote brown fat activity.

Apples And Ursolic Acid To Activate Brown Fat

The skin of apples contains a compound known as ursolic acid. Research, such as a study conducted on mice at the University of Iowa, has shown that ursolic acid can contribute to the growth of skeletal muscle and brown fat. This growth can lead to an increase in caloric expenditure, potentially reducing the risk of fatty liver disease, prediabetes, and obesity.

Avocados, Olive Oil, And Oleic Acid For Brown Fat Activation

Avocados and olive oil both contain oleic acid, which plays a role in the digestion process. Healthy fats, along with oleic acid, can be converted into a compound called oleoyl ethanolamide (OEA). OEA is a lipid or fat that assists the body in utilizing and storing fat. OEA activates mechanisms that enable the mobilization of stored fats and increases the burning of fat.

Additionally, OEA triggers the release of oxytocin, a hormone that helps reduce feelings of hunger. Research involving OEA, as observed in studies on mice, has indicated that it can convert white fat into brown fat and contribute to weight reduction. Furthermore, OEA has been found to enhance both the weight and temperature of existing brown fat.

Turkey And L-Arginine For Brown Fat Activation

Turkey contains the amino acid L-arginine, which has the potential to reduce the accumulation of white fat while activating brown fat to promote its growth and development. Other natural sources of L-arginine include red meat, nuts, oats, and chickpeas. Including these foods in your diet can support brown fat activation and overall metabolic health.

What Is The Function Of Brown Fat?

Brown adipose tissue becomes active in response to cold temperatures and plays an important role in regulating body temperature during cold weather. Using brown fat for thermogenesis therapy has shown promise in the fight against obesity. Brown fat stands out as a calorie-burning powerhouse in your body, with its mitochondria effectively converting calories into energy, much like a furnace.

The more brown fat you have, the more calories you can potentially burn. Research has shown that brown fat, through thermogenesis, may serve as an effective approach to combating obesity and associated metabolic disorders. In addition, brown fat contributes to an improved metabolism by efficiently breaking down food and using it as a source of energy to fuel your daily activities.

Studies have shown that brown fat has the ability to filter certain amino acids such as leucine, isoleucine, and valine from your bloodstream. While these amino acids are beneficial in moderate amounts, elevated levels in your bloodstream have been linked to obesity and diabetes. Reduced levels of brown fat can hinder the effective removal of these amino acids when they accumulate excessively, increasing the risk of several health conditions.

What Can I Do In General To Get Rid Of Excess Fat?

Losing excess fat requires a holistic approach that combines a healthy diet, regular physical activity, and lifestyle changes. Start by eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains while limiting processed foods and sugary drinks. Incorporate regular exercise into your routine, including both cardiovascular and strength training to boost metabolism and build muscle.

Prioritize getting enough sleep, managing stress, and staying hydrated, as these factors can affect fat storage. Consistency is key, and it’s important to set realistic goals while maintaining patience and self-compassion on your journey to achieving and maintaining a healthier body composition.

Frequently Asked Questions

What is brown fat for health?

Brown fat, scientifically known as brown adipose tissue (BAT), is a unique type of fat that contributes to health by generating heat through calorie burning. Its central role is to regulate body temperature and aid in weight management by increasing caloric expenditure.

How does exercise affect brown fat?

Regular physical activity, especially high-intensity interval training (HIIT), has a positive effect on brown fat activity. Exercise increases energy expenditure and promotes the conversion of white fat cells into brown fat cells, thereby increasing overall fat burning.

How can I activate my brown fat?

You can stimulate brown fat activation in a number of ways. These methods include exposing yourself to cold temperatures (using cryotherapy), getting enough deep sleep, and incorporating certain foods and compounds, such as resveratrol, into your lifestyle.

Can increasing brown fat activity lead to weight loss?

Yes, increasing brown fat activity can contribute to weight loss or weight maintenance. Brown fat’s ability to burn calories to generate heat means that more active brown fat can help you burn extra calories, which in turn supports a healthier weight.

Is it possible to have too much brown fat?

Currently, there are no documented adverse effects associated with having an excess of brown fat. However, individuals with certain medical conditions should consult a healthcare professional before attempting to increase brown fat activity, as it may not be suitable for everyone.

Conclusion

Increasing and improving brown fat activity can help burn calories and promote a healthier weight. Strategies such as cold therapy, quality sleep, resveratrol supplementation, and regular exercise can stimulate brown fat activation and convert white fat cells to brown.

In addition to these methods, incorporating avocados, olive oil, apples, turkey, and turmeric into your diet, as well as consuming coffee and green tea, can also contribute to the development of brown fat.

Sources

Cypess, A.M. and C. Ronald Kahn (2010). “Brown Fat as a Therapy for Obesity and Diabetes.” [online] 17(2), pp. 143–149. doi: Read article.
A Mooventhan and L Nivethitha (2014). “Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body.” [online] 6(5), pp. 199–199. doi: Read article.
Shevchuk, N.A. (2008). “Adapted Cold Shower as a Potential Treatment for Depression.” [online] 70(5), pp. 995–1001. doi: Read article.
Gumersindo Fernández Vázquez, Reiter, R.J. and Agil, A. (2018). “Melatonin Increases Brown Adipose Tissue Mass and Function in Zucker Diabetic Fatty Rats: Implications for Obesity Control.” [online] 64(4), pp. e12472–e12472. doi: Read article.
Halpern, B., Mancini, M.C., Bueno, C., Barcelos, I.P., Maria, Marcos de Lima, Camila, Marcelo Tatit Sapienza, Carlos Alberto Buchpiguel, Gaspar, F. and José Cipolla-Neto (2019). “Melatonin Increases Brown Adipose Tissue Volume and Activity in Patients With Melatonin Deficiency: A Proof-of-Concept Study.” [online] 68(5), pp. 947–952. doi: Read article.
National Institutes of Health (NIH). (2015). “Cool Temperature Alters Human Fat and Metabolism.” [online] Available at: Read article.
Jorge Iván Castillo-Quan (2012). “From White to Brown Fat Through the PGC-1α-Dependent Myokine Irisin: Implications for Diabetes and Obesity.” [online] 5(3), pp. 293–295. doi: Read article.
Archundia-Herrera, C., Macías-Cervantes, M.H., Ruiz-Muñoz, B., Katya Vargas-Ortiz, Kornhauser, C. and Victoriano Pérez-Vázquez (2017). “Muscle Irisin Response to Aerobic vs HIIT in Overweight Female Adolescents.” [online] 9(1). doi: Read article.
Shu, G., Liang, X.-W., Yang, Q., Fu, X., Rogers, C.J., Zhu, M.-J., Rodgers, B.D., Jiang, Q., Dodson, M.V. and Du, M. (2015). “Resveratrol Induces Brown-Like Adipocyte Formation in White Fat Through Activation of AMP-Activated Protein Kinase (AMPK) α1.” [online] 39(6), pp. 967–976. doi: Read article.
Hui, S., Liu, Y., Huang, L., Zheng, L., Zhou, M., Lang, H., Wang, X.L., Yi, L. and Mi, M. (2020). “Resveratrol Enhances Brown Adipose Tissue Activity and White Adipose Tissue Browning in Part by Regulating Bile Acid Metabolism via Gut Microbiota Remodeling.” [online] 44(8), pp. 1678–1690. doi: Read article.

Nutrition Weight Management

How To Lose Weight With Counting Macros – All Facts In Our Exclusive Guide 2024

Post author By Jayson Peterson
Post date December 25, 2023

If you’re struggling with losing weight it’s crucial to ensure that you have the balance of macronutrients often called macros to support your weight loss goals!

Macros consist of carbohydrates, proteins and fats. Alongside maintaining a caloric deficit the appropriate ratio of macronutrients plays a role in achieving effective weight loss. How significant are macros when it comes to weight loss?

Keep reading to explore the advantages and disadvantages of monitoring macros discover the macros for losing weight and find out about the best calorie tracking apps for this purpose.

Macronutrients For Weight Loss – Do They Truly Make A Difference?

In short the answer is yes. However the specific distribution of macronutrients you choose might not be critically important. Scientific research indicates that different dietary approaches, with varying compositions of macronutrients can result in weight loss outcomes. The key is to stick to a diet.

In the early stages diets that are high in protein and low in carbohydrates can speed up weight loss making them a good choice to kickstart your weight loss journey. However after around six months these diets often become challenging to stick to which makes them less ideal for long term weight management.

Nevertheless maintaining an approach to weight management after the six month mark doesn't rely solely on the specific balance of macronutrients in your diet. What truly matters is consuming an amount of calories to sustain your reduced weight. Keeping track of macros can be a tool, in reaching this objective.

What Are The Components Of Our Diet In General?

Our diet is a combination of various nutrients that provide energy for our bodies and have an impact on our overall well being. Carbohydrates serve as the source of energy while proteins are responsible for repairing and building our tissues. Contrary to belief fats play a crucial role in numerous bodily functions.

In quantities, vitamins and minerals act as catalysts for various processes significantly influencing our health. Fiber ensures the functioning of our digestive system while water quietly keeps everything hydrated and running efficiently. Achieving the balance, among these components is an art that allows us to create a nourishing diet that supports both vitality and overall wellness.

What Is Generally Important When Trying To Lose Weight?

When you start your weight loss journey there are important factors to consider. Firstly it’s crucial to develop a healthy relationship with food by focusing on controlling portions and choosing nutritious options that fuel your body. Regular physical activity is a companion during this journey as it helps burn calories and boosts your metabolism.

Remember that sustainable weight loss takes time and requires patience: it doesn’t happen overnight. Surrounding yourself with a community or seeking guidance from a healthcare professional can provide the motivation and accountability you need. Lastly always be kind, to yourself. Understand that setbacks are part of the journey. Progress isn’t always linear.

What Is The Role Of Macros In Achieving Weight Loss?

Macros short for macronutrients are the nutrients that make up a significant portion of our diet. Carbohydrates and fats provide energy while proteins play a role in building muscles and supporting metabolism. When it comes to weight loss protein holds importance. It is known to be highly satiating helping to control appetite and reduce calorie intake.

However recent research suggests that managing hunger hormones and satiety is not solely dependent on increasing protein intake. Meeting the recommended daily protein requirement may be sufficient in managing hunger. On the hand fat has the highest calorie content among macronutrients.

Studies indicate that dietary fat plays a crucial role than carbohydrates in weight management. Higher fat consumption has been linked with an increased risk of obesity. With conflicting research suggesting compositions of macronutrients, for weight loss one might wonder how considering macros contributes to achieving weight loss goals and which specific macros hold the most significance.

Is Counting Macros Effective For Losing Weight?

Counting macros and calories can play a role in weight loss. Studies indicate that most diet tracking apps on smartphones accurately calculate calorie and carbohydrate intake which can boost self confidence and support progress towards weight loss objectives. A asked question is, “What are the ideal macros for weight loss?” In reality there isn’t a one size fits all answer to this question as it varies from person, to person.

Therefore when starting the journey of tracking macros for weight loss it’s crucial to customize your requirements according to your specific needs. Identifying which macros should be tracked to achieve your desired weight goals is essential. Later in this article we’ll delve into the common macro ratios while also exploring the main advantages and disadvantages of calculating and tracking your macros.

Counting Macros For Losing Weight – A Step By Step Guide

Now you might be wondering, “How do I keep track of macros for weight loss?” To begin you’ll need to utilize a calculator thats easily available online. This tool will require you to input some information like your gender, current weight, weight loss objectives and the desired pace at which you want to shed those extra pounds.

If you prefer following a macronutrient distribution like a high fat or high carbohydrate diet it’s important to select a calculator that allows customization of the macro ratio. Certain nutrition tracking apps such as MyFitnessPal offer this feature. The calculator will then provide recommendations on your calorie intake along with the precise grams of each macro (carbohydrates, proteins and fats) that you should aim to consume.

Afterward it’s crucial to use a nutrient tracking app like Cronometer.com or MyFitnessPal.com to ensure progress towards your macronutrient goals, for weight loss. Once you’ve achieved your target weight gradually increasing your calorie intake can be considered.To effectively maintain your weight it’s advisable to readjust your ratios in accordance, with your new daily calorie goal.

Macronutrient Ratios For Losing Weight

When it comes to weight loss there isn’t a one size fits all approach for macronutrient ratios. It primarily depends on your goals and lifestyle. However here are some macro ratios that can assist in creating a calorie deficit and promoting weight loss:

Low-Carb Diets

For those following a keto or low carb diet it is crucial to carefully track carbohydrate and fat intake to maintain a state of ketosis, where your body primarily burns fat for energy. Limiting carbohydrate intake is important to prevent the body from relying on carbohydrates as its primary fuel source since they provide quick energy.

Additionally ensuring an adequate protein intake is essential not for preserving muscle mass but also for overall health. Some studies even suggest that the high protein content in low carb diets plays a significant role, in weight loss.

While many studies suggest that following a diet can lead to effective short term weight loss there is limited long term evidence to support its sustainability beyond six months. It seems that many people struggle with maintaining a diet over an extended period, which highlights the importance of considering other macro ratio options for sustainable weight loss.

High-Protein Diets

When it comes to managing macros for weight loss and muscle gain monitoring protein intake takes precedence. Regardless of the chosen macro ratio ensuring sufficient protein consumption remains crucial for promoting satiety, overall health maintenance and preserving muscle mass.

The question then arises: How much protein is necessary? Research indicates that consuming around 0.8 1.2 grams of protein per kilogram of body weight per day falls within the range for promoting satiety and facilitating weight loss. However individuals leading lifestyles may require a higher protein intake, beyond this general recommendation.

High-Carb, Low-Fat Approach

The high carbohydrate low fat approach has been widely supported by strong evidence as an effective method for achieving significant and long term weight loss. A healthy plant based diet serves as an example of this approach. However it’s essential to note that simply transitioning to a vegan diet does not automatically guarantee weight loss. The key lies in consuming whole plant based foods.

Also you should minimize your fat intake in general. When it comes to weight loss on a vegan diet, the consumption of beans and legumes plays a role. This macronutrient balance is relatively easy to maintain. May be the most beneficial option for sustained weight loss. Typically this dietary approach consists of around 60% calories from carbohydrates 25% from protein and 15%, from fat.

Furthermore following a fat diet has been linked to a decrease in overall calorie intake and an increase in energy expenditure resulting in a higher rate of calorie burning. However it’s important to acknowledge that a low fat diet may not be advantageous for overall health particularly when it comes to brain function. The brain relies on fats for proper operation. Additionally as mentioned earlier women may face challenges with hormone balance.

Macronutrients for Weight Loss in Women

The daily macronutrient requirements for weight loss vary between women and men. For instance women generally need calories than men due to their higher body fat percentage. Research indicates that 37% of women who are within the normal weight range may have excess body fat and insufficient lean muscle mass.

Moreover pregnant and lactating women have an increased need, for fats, especially essential omega 3 fatty acids to support their unique nutritional needs during these stages of life.

The Pros And Cons Of Counting Macros

When it comes to weight loss keeping track of your macros can be advantageous. However there are both negative aspects to consider:

Pros

Improved Body Composition

Maintaining muscle mass is crucial for weight loss because muscle is denser than fat. When you follow a low calorie diet there’s a risk of losing muscle mass, which can lead to sports related injuries, bone fractures and overall health problems. Additionally the loss of muscle can have long term effects on your metabolism.

Protein Intake Recommendations

For most individuals it is recommended to consume between 0.8 1.2 grams of protein per kilogram of body weight daily. If you’re physically active or aiming to build muscle the recommended range is 1.4 1.6 grams per kilogram of body weight per day.

Efficient Processing Limit

Research indicates that the body typically struggles to process than 1.6 grams of protein, per kilogram of body weight each day efficiently. Therefore by maintaining a low calorie diet while prioritizing protein intake you can achieve successful weight loss while preserving your valuable muscle mass.

Improved Weight Loss

A great advantage of calculating and keeping an eye on your macros is that it reduces the likelihood of surpassing your calorie and fat limits thus increasing your chances of achieving successful weight loss.

Generally people tend to struggle with estimating their calorie and macronutrient intake. Studies emphasize that individuals are more likely to sustain their progress in weight loss if they consistently monitor their diet and make adjustments to their weight loss objectives.

Moreover keeping track of your consumption helps prevent excessive intake, which is a significant factor, in predicting weight gain. Therefore neglecting to monitor your macros could potentially hinder your progress towards achieving your weight loss goals or even result in regaining lost weight.

Increased Motivation

It’s interesting to note that the specific composition of the nutrients in your diet might not be the important factor for achieving sustainable weight loss. Instead what really matters is your level of motivation, which can be significantly boosted by using a diet tracking app.

These apps have the potential to enhance your motivation by allowing you to continuously reassess and adjust your health goals. This dynamic approach is more likely to keep you inspired and determined to reach your desired caloric intake. Furthermore having belief in your ability to engage in activity plays a crucial role in predicting successful weight loss and most diet tracking apps also offer features that track your activity levels.

Improved Overall Well-being

Taking into account the balance between fats and carbohydrates through counting macros can actually contribute to overall well being. This balanced approach has been associated with a risk of conditions, like cardiovascular disease and type 2 diabetes.

Cons

Low Diet Quality

The focus on macronutrients sometimes overshadows the importance of getting all the micronutrients for good health. Many diets lack healthy fats and fiber and a macro centric approach often overlooks the specific types of fat or carbohydrates being consumed.

Moreover counting macronutrients can discourage variety in our diet. However including a range of foods and sources of fiber is crucial for maintaining a healthy weight.

Loss Of Lean Muscle Mass

Following a low calorie diet can result in muscle loss particularly among women and as we age. Fortunately research suggests that consuming a high protein diet can help prevent muscle loss during weight loss.

For adults aiming to shed pounds while preserving muscle mass it may be necessary to increase protein intake. It’s important to keep track of both calorie and protein consumption aiming for at 1.2 grams of protein, per kilogram of body weight daily – or even more if you exercise regularly.

Time-Consuming

Counting macronutrients can take up a lot of time especially if you’re meticulously measuring and tracking the grams of each macronutrient in your diet. This involves weighing your food portions and inputting these values into an app to monitor throughout the day. While some may find this level of detail excessive for others it’s crucial for maintaining discipline and accountability.

Restrictive Food Options

Strictly limiting the grams of a macronutrient you can consume can restrict your options when it comes to daily food choices. This restriction is particularly noticeable in the context of a carb high fat ketogenic (keto) diet. For instance if you’ve reached your allowed carbohydrate intake by noon you’ll have to avoid consuming any more carbohydrates, for the remainder of the day to stay in a state of ketosis.

On the hand if you follow a diet that is high in carbohydrates and low in fat it can be quite easy to exceed your daily limit of fat grams. This might mean that you have to avoid using olive oil or other sources of fat in your next meal. However if you are skilled at planning your meals and can prepare them in advance this issue may not be as troublesome.

Imbalance Of Hormones

Additionally it’s important to note that an extremely low calorie diet may have pronounced negative effects on women compared to men. This includes the potential for hormonal imbalances, for example.

For instance consistently not consuming calories may signal the female body to halt reproductive processes resulting in a decrease, in sex hormone production. In men research indicates that weight loss achieved through low calorie diets can also considerably decrease sex hormone levels and negatively impact metabolism.

Can I Lose Weight Without Changing My Diet?

Losing weight without making any changes to your diet can be quite challenging. Its definitely not impossible. The key to shedding pounds through activity alone is consistency. By incorporating exercise routines like cardio and strength training you can effectively burn calories and build lean muscle.

However it’s important to remember that solely relying on exercise may not yield results if you continue with your current eating habits. It’s a bit like trying to navigate a ship with one oar. Possible, but not as effective. The sustainable and healthy approach, to weight loss generally involves combining a balanced diet with an active lifestyle. This way you can achieve your goals while also providing your body with the nutrients it needs.

What Should I Avoid If I Want To Lose Weight?

If you’re looking to lose those pounds it’s essential to steer clear of certain dietary and lifestyle pitfalls. One major culprit is beverages such as soda and excessive fruit juices which can unexpectedly pack in a lot of calories without offering much satisfaction. Processed foods and fast food options often hide trans fats, excessive salt and hidden sugars that can undermine your weight loss efforts.

Night snacking out of boredom or stress can also hinder progress as can spending too much time mindlessly glued to screens. Lastly while skipping meals might seem like a shortcut it can actually lead to overeating later on. Instead focus on maintaining a balanced diet practicing mindful eating habits and staying physically active to achieve your weight loss goals, in a healthier and more sustainable manner.

Conclusion

To summarize incorporating macro counting into your weight loss plan is an effective approach because it helps you align with your daily calorie and nutrient requirements. There are plenty of online tools available that can calculate your macros and using macro tracking apps can further support you in sticking to your weight loss goals.

When utilizing a calculator it’s crucial to prioritize consuming sufficient protein based on your level of physical activity and ensuring the inclusion of essential fats based on the stage of life you’re, in. By monitoring and adjusting your macros as needed you can optimize both your weight loss journey and overall well being.

Frequently Asked Questions

What are macros and why do they play a crucial role in weight loss?

Macros, which is short for macronutrients act as the main components of our food. They encompass carbohydrates, proteins and fats. Keeping track of macros enables you to monitor your calorie intake and ensure that your diet remains well balanced. This equilibrium is key to achieving weight loss.

Is it necessary to count macros for weight loss?

While not essential for everyone, tracking macros can serve as a tool in the weight loss process. It provides an approach to weight loss while ensuring that your body receives the necessary nutrients it requires.

What are some common pitfalls to avoid when counting macros during weight loss?

One common mistake’s becoming overly fixated on macros while neglecting the importance of vitamins and minerals—the unsung heroes. It’s also crucial to prioritize quality alongside quantity. Lastly being excessively strict with macro counting might be difficult to sustain in the term.

How can I ensure that I obtain an amount of essential nutrients while counting macros for weight loss?

To guarantee a balanced nutrient intake strive to include whole foods that are rich in nutrients. If necessary seeking guidance, from a nutritionist can prove beneficial in tailoring a plan suited specifically to your needs.

What is the ideal amount of protein one should consume daily for weight loss and what are some ways to achieve that goal?

When aiming to lose weight its generally recommended to have around 0.8 1.2 grams of protein per kilogram of body weight each day. To reach this target you can incorporate sources of protein, like chicken, tofu and beans into your meals. It adds flavor to your diet while helping you stay on course!

Resources

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Martens, E.A.P. and Westerterp-Plantenga, M.S. (2013). Protein diets, body weight loss and weight maintenance. Current Opinion in Clinical Nutrition and Metabolic Care, p. 1. Link.
Lobley, G.E., Holtrop, G., Horgan, G.W., Bremner, D.M., Fyfe, C. and Johnstone, A.M. (2015). Responses in gut hormones and hunger to diets with either high protein or a mixture of protein plus free amino acids supplied under weight-loss conditions. British Journal of Nutrition, 113(8), pp. 1254–1270. Link.
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Varkevisser, R.D.M., van Stralen, M.M., Kroeze, W., Ket, J.C.F. and Steenhuis, I.H.M. (2018). Determinants of weight loss maintenance: a systematic review. Obesity Reviews, 20(2), pp. 171–211. Link.
Willoughby, D., Hewlings, S. and Kalman, D. (2018). Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review. Nutrients, 10(12), p. 1876. Link.
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Nutrition Weight Management

How To Use Ginger Oil For Weight Loss – Can Ginger Help You To Lose Weight 2024?

Post author By Jayson Peterson
Post date December 25, 2023

Ginger oil has gained popularity as an ingredient in numerous weight loss supplements and products, with claims of its potential to increase metabolic activity and facilitate fat oxidation. Let’s find out together whether this is really true!

While these purported benefits seem promising, there is little hard evidence to support them. Nevertheless, shedding excess pounds can be a formidable challenge, prompting individuals to explore strategies that might provide an advantage or speed up the process. Therefore, let’s delve into the scientific aspect of ginger oil’s connection to weight management to determine if it has the potential to help you achieve your desired weight goals.

Can ginger essential oil help with weight loss?

Ginger has been celebrated for centuries as a powerful herbal remedy due to its composition of compounds such as gingerols and shogaols, which are known for their ability to positively impact overall well-being.

Numerous studies have investigated how these compounds could potentially influence metabolic processes, facilitate digestion, improve blood sugar regulation, and reduce inflammation. These are all factors that could indirectly affect body weight.

Notably, obesity is associated with inflammatory processes, making the anti-inflammatory properties of ginger relevant in the broader context of weight loss.

Currently, there is no scientific evidence to support the idea that ginger essential oil can directly contribute to weight loss. In particular, the anti-inflammatory properties of these compounds have been studied to assess their potential impact on obesity and weight gain. Persistent inflammation can lead to resistance to insulin and leptin, which can make weight loss efforts difficult.

It’s worth noting that a 2018 study, which analyzed multiple randomized controlled trials, found that ginger may be beneficial in promoting healthy weight management in overweight and obese adults. This research showed that ginger consumption led to a reduction in weight and waist-to-hip ratio, as well as an increase in HDL cholesterol levels and a decrease in fasting glucose levels.

While these findings are promising, it’s important to note that there are significant differences between ginger root and ginger oil when it comes to their potential effects on weight loss. Currently, it is not possible to directly compare the consumption of ginger as part of a healthy lifestyle with the use or ingestion of ginger oil or extract for weight management purposes.

What is ginger and where does it come from?

Ginger, with its warm, spicy flavor, is a culinary treasure native to the tropical regions of Southeast Asia. Known for its spicy kick and aromatic qualities, this knobby root has been prized for centuries in various cuisines and for its potential health benefits. From adding a dash of ginger to a stir-fry to steeping it in a soothing cup of tea, this versatile spice continues to add its unique charm to our dishes and our lives.

What is ginger oil exactly?

Ginger oil is an essential oil obtained from ginger root by steam distillation. It has a spicy and woody fragrance and is commonly used for aromatherapeutic or topical applications. Upon analysis, ginger oil has been found to contain significant concentrations of the same beneficial compounds found in ginger root. It’s important to note, however, that unlike ginger root, pure ginger essential oil should not be ingested or used in culinary preparations.

Is ginger a superfood and what makes it so healthy?

Ginger may not wear a cape, but it’s often considered a culinary superhero in the world of healthy eating. Packed with antioxidants, ginger has impressive anti-inflammatory properties that can help relieve nausea, soothe digestive upset, and even reduce muscle soreness.

Its natural compounds, such as gingerol, are believed to have potential anti-cancer and immune-boosting effects. Plus, it’s a low-calorie ingredient that adds flavor without packing on the pounds. So whether you’re sipping ginger tea to soothe a tummy ache or sprinkling it into your favorite recipes, this unassuming root has earned its place on the superfood list.

Benefits of ginger essential oil

Research suggests that ginger essential oil may offer benefits in managing pain and relieving nausea. It may also improve digestion, allowing for more efficient absorption of nutrients. Several small studies included in a review of ginger’s effects on pain management have shown that topical application of ginger oil can provide relief from pain associated with conditions such as arthritis and delayed onset muscle soreness.

In addition, another review found that the use of ginger oil in combination with other essential oils as part of aromatherapy treatments significantly reduced nausea and vomiting in cancer patients undergoing chemotherapy. These findings suggest that ginger oil may have the potential to positively impact health in specific ways beyond its potential role in weight loss.

How can ginger oil be used for weight loss?

Advocates of ginger oil often recommend several methods for using it in potential weight loss efforts, primarily involving topical application and aromatherapy diffusion.

Topical use as a massage oil

Some suggest using ginger essential oil as a massage oil. It is believed that the anti-inflammatory and health-promoting compounds in ginger oil can penetrate the skin and trigger biological processes that may contribute to metabolic improvements and fat loss.

Abdominal Drainage Ginger Oil Products

There are products on the market that claim to reduce belly fat by using ginger oil. These products suggest that ginger promotes lymphatic drainage when applied to the skin. This practice suggests that a lymphatic drainage massage could promote fluid shifts leading to minor weight loss.

However, it’s important to note that there is currently no scientific evidence to support this claim. In addition, lymphatic drainage massage typically requires special techniques performed by a healthcare professional; simply rubbing ginger oil on the skin may not have the same effect.

Aromatherapy diffusion

A common method is to use a diffuser to release ginger essential oil into the air. The idea is that inhaling these oil compounds will allow them to enter your body and potentially provide various health benefits. Aromatherapy is based on the belief that it stimulates neurons in the nasal region, which then send signals to the limbic part of the brain, triggering a response.

It’s important to exercise caution and consult with a healthcare professional before attempting any weight loss regimen using ginger oil. While there are claims of potential benefits, scientific evidence supporting its direct efficacy in weight loss remains limited.

Ginger oil for weight loss

First and foremost, it’s important to recognize that weight loss is a multifaceted process and cannot be attributed to any single factor, including ginger in any form. Most successful weight loss results are achieved through a combination of a healthy diet, regular exercise, and lifestyle changes.

While there is some evidence to suggest that consuming ginger as part of a balanced and healthy lifestyle may potentially aid in weight loss efforts, it’s important to emphasize that the benefits associated with consuming ginger do not necessarily extend to the use of ginger essential oil.

Currently, there is no scientific evidence to support the notion that pure ginger essential oil can directly affect body weight or fat mass. It remains unclear how much, if any, of the beneficial compounds in ginger are absorbed by the body when ginger oil is used topically or in aromatherapy. In addition, more research is needed to determine the appropriate use and dosage required to potentially influence weight changes.

Until comprehensive research is conducted, the efficacy of ginger essential oil for weight loss is based primarily on anecdotal reports. When considering weight loss options, incorporating ginger into a balanced and nutritious diet is more likely to yield benefits than relying solely on ginger oil.

Safety measures when using ginger oil for weight loss

Although ginger is generally considered safe, some important precautions should be taken. Excessive consumption of ginger may cause mild adverse effects in some people, such as upset stomach, bloating, or diarrhea. In addition, ginger may interact with certain medications, such as blood thinners. Therefore, it is important to consult your physician before adding ginger to your health-conscious diet.

In addition, ginger’s potential to inhibit blood clotting makes it an inappropriate supplement before surgery. For those considering ginger supplements for weight loss, it’s important to realize that dietary supplements are less stringently regulated than foods.

Choose a reputable brand that has undergone third-party testing to ensure that the accuracy of the product matches the claims on the label. Finally, it’s important to remember that ginger should not be relied upon as the ultimate weight loss solution. It should be used in conjunction with a balanced diet and regular exercise for optimal results.

How to include ginger in your diet

There are several ways to incorporate ginger into your diet, including using fresh ginger root, ginger powder, ginger tea, and ginger supplements:

Fresh ginger: Grate or slice fresh ginger and add it to dishes like soups or stir-fries for a flavorful twist.
Ginger Powder: Add ginger powder to your smoothies or sprinkle into baked goods to add a hint of ginger flavor.
Lemon Ginger Tea: Enjoy the soothing benefits of ginger by brewing ginger tea with a touch of lemon, which can be gentle on your digestive system.
Ginger Supplements: Find ginger supplements at most health food stores and take them according to the recommended dosage.

Although ginger’s effect on weight loss is not guaranteed, increasing the amount of ginger in your diet could be a beneficial way to explore its potential impact on your overall well-being.

Where can I find good ginger recipes?

In today’s digital age, finding delicious ginger recipes is just a few clicks away. You can explore a treasure trove of ginger-infused culinary delights on the Internet, with websites, blogs, and cooking apps offering a wide range of options. Popular food platforms like AllRecipes, Food Network, and Epicurious feature user-rated ginger recipes for everything from ginger-spiced cookies to savory stir-fries.

If you prefer more tangible resources, you can also check out cookbooks dedicated to Asian, Indian, or Caribbean cuisines, as ginger plays a starring role in many of their dishes. So whether you’re a seasoned chef or a novice in the kitchen, there’s a ginger recipe out there waiting to tantalize your taste buds.

What types of people benefit from taking ginger?

Ginger’s benefits extend to a wide range of people. For those prone to motion sickness or morning sickness during pregnancy, ginger’s natural anti-nausea properties can provide much-needed relief. Athletes and fitness enthusiasts often turn to ginger to ease post-workout muscle soreness and reduce inflammation.

People with digestive issues may find ginger helps calm upset stomachs and improve overall gut health. Additionally, individuals looking to boost their immune system and add flavor to their meals without adding calories can incorporate ginger into their diets. From culinary adventurers to health-conscious individuals, ginger welcomes everyone to enjoy its many benefits.

Other safe and effective weight loss methods

In addition to incorporating ginger into your diet, there are several other safe and effective weight loss strategies. Consider the following:

Eat a balanced diet: Include more fruits, vegetables, lean protein, and whole grains in your meals to promote a well-rounded and healthy diet.
Hydration: Stay hydrated by drinking plenty of water while limiting your intake of sugary drinks and alcohol.
Regular exercise: Engage in routine physical activity, including cardio and strength training, to support your weight loss efforts and overall fitness.
Adequate sleep: Aim for 7 to 8 hours of quality sleep each night, as insufficient sleep can hinder weight loss and disrupt metabolism.
Stress management: Implement stress-reduction techniques such as meditation and deep breathing exercises to maintain a balanced mental and emotional state.

For personalized guidance, it may be beneficial to work with a healthcare professional who can tailor a weight loss plan to your specific needs and goals.

Conclusion

Ginger essential oil may not offer a foolproof method for weight loss. While certain components may show promise in topical application or aromatherapy, more research is needed before definitive conclusions can be drawn. Conversely, incorporating ginger into your diet via food, tea, or supplements may be a valuable strategy for weight management and overall well-being.

However, it’s important to remember that ginger should not be used as the sole solution for weight loss and should always be used in conjunction with other lifestyle changes. If you’re considering using ginger for weight loss, talk to your healthcare provider to make sure it’s safe and won’t interact with any medications or supplements you’re currently taking.

Frequently asked questions

Can the topical use of ginger oil directly aid in weight loss?

While ginger oil may offer potential benefits in aromatherapy and skin care applications, its direct role in promoting weight loss through topical use has not been established scientifically. The main weight loss benefits associated with ginger are related to its consumption or internal use.

Is there a specific recommended dosage of ginger oil for weight loss?

The optimal dosage of ginger oil for weight loss may vary from person to person. Typically, it is recommended to include ginger in your diet by using fresh ginger root, ginger tea, or dietary supplements. It is advisable to consult a healthcare professional for personalized recommendations regarding the appropriate dosage based on your individual needs.

Can ginger oil alone produce significant weight loss results?

Relying on ginger oil alone for significant weight loss results is not advisable. It tends to be most effective when combined with a balanced diet and consistent exercise program. Weight loss is influenced by many factors and a holistic approach is often more successful.

Are there any potential side effects or interactions to be aware of when using ginger oil for weight loss?

Ginger, including ginger oil, is generally safe when used in moderation. However, it may interact with certain medications, especially blood thinners. Some people may experience mild digestive discomfort when consuming large amounts of ginger. It is recommended that you consult a healthcare professional before starting any new weight loss plan that includes ginger oil, especially if you are taking any medications or have underlying health conditions.

Are there any specific recipes or methods for incorporating ginger oil into a weight loss diet?

Ginger oil can be incorporated into homemade salad dressings, marinades, or drizzled over roasted vegetables to enhance their flavor. It can also be blended with other oils, such as olive oil, to create a balanced flavor profile. Use caution, however, as ginger oil has a strong flavor and should be used sparingly.

Resources

Mashabela, M.N. and Otang-Mbeng, W. (2023). The Therapeutic and Phytopharmacological Potential of Ginger (Zingiber officinale). [online] ResearchGate. Available at: Read article.
Jing, W., Ke, W., Bao, R., Hu, X. and Chen, F. (2017). Beneficial effects of ginger (Zingiber officinale Roscoe) on obesity and metabolic syndrome: a review. [online] 1398(1), pp. 83–98. doi:Read article.
Alipour, A., Vafa Baradaran Rahimi, and Vahid Reza Askari (2022). Promising influences of gingerols against metabolic syndrome: A mechanistic review. [online] 48(5), pp. 993–1004. doi:Read article.
Rohm, T.V., Meier, D.T., Olefsky, J.M., and Donath, M.Y. (2022). Inflammation in obesity, diabetes, and related disorders. Immunity, [online] 55(1), pp. 31–55. doi:Read article.
Maharlouei, N., Tabrizi, R., Lankarani, K.B., Rezaianzadeh, A., Akbari, M., Kolahdooz, F., Rahimi, M., Keneshlou, F., and Asemi, Z. (2018). The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition, [online] 59(11), pp. 1753–1766. doi:Read article.
Mahboubi Mohaddese (2019). Zingiber officinale Rosc. essential oil, a review on its composition and bioactivity. [online] ResearchGate. Available at: Read article.
Rondanelli, M., Fossari, F., Vecchio, V., Gasparri, C., Peroni, G., Spadaccini, D., Riva, A., Petrangolini, G., Iannello, G., Nichetti, M., Infantino, V., and Perna, S. (2020). Clinical trials on pain-lowering effect of ginger: A narrative review. Phytotherapy Research, [online] 34(11), pp. 2843–2856. doi:Read article.
Toniolo, J., Delaide, V., and Beloni, P. (2021). Effectiveness of Inhaled Aromatherapy on Chemotherapy-Induced Nausea and Vomiting: A Systematic Review. The Journal of Alternative and Complementary Medicine, [online] 27(12), pp. 1058–1069. doi:Read article.

Nutrition Weight Management

How To Lose Weight With Broccoli – Methods, Intake & Tips 2024

Post author By Jayson Peterson
Post date December 25, 2023

Can eating broccoli help you lose weight? We think it can. By maintaining a consistent calorie deficit, fat cells have little chance of survival. Regular exercise, preparing meals at home and choosing lower calorie ingredients are all effective weight loss strategies.

Broccoli has many health benefits, including stable blood sugar levels, high levels of essential nutrients such as vitamin C, and more. These benefits are accessible if you plan each meal carefully. Our perspective on using broccoli for weight management is positive. Its delicious taste makes every bite a real treat.

Is Broccoli Effective For Weight Loss?

As a low-fat cruciferous vegetable, broccoli has several benefits for weight loss. Its rich antioxidant properties and abundance of micronutrients make it a top choice among our favourite nutritious foods, especially when calorie intake needs to be minimised.

Are There Different Types Of Broccoli?

Yes, there are several varieties of broccoli. The most common is Calabrese broccoli, often just called broccoli. Other varieties include sprouting broccoli, which has numerous heads and thin stems, and Romanesco broccoli, known for its fractal pattern and nutty flavour. There is also purple cauliflower and broccolini, which are similar but different vegetables.

Is Broccoli Good For Weight Loss?

Broccoli, along with many other low-fat vegetables, has many weight loss benefits. This champion of the cruciferous family has been cultivated for thousands of years, and rightly so – its high antioxidant content and wealth of micronutrients make it a healthy choice when it comes to calorie restriction.

In addition to its role in cancer prevention and being a joy to prepare and eat, this bold brassica helps regulate triglyceride levels, improve insulin sensitivity and reduce inflammation throughout the body.

What other benefits does broccoli have to offer? There’s a lot to marvel at:

It helps to mitigate the negative effects of unhealthy eating habits and a sedentary lifestyle by acting as a high-protein, low-calorie substitute for less healthy alternatives.
It supports gut health and nurtures your digestive microbiota, and is approximately 87% insoluble fibre, with the remainder being soluble fibre. Both types of fibre are essential for fat loss and maintaining a healthy digestive system.

Few bodily systems remain unaffected by broccoli’s positive influence – even your blood pressure is likely to improve if you include several servings a week in your diet for healthy weight management. It’s reassuring to know that this robust, adaptable and satisfying side dish won’t affect your daily calorie deficit.

How To Use Broccoli To Lose Weight?

What’s the best way to incorporate this healthy green into your daily diet? Our top picks for nutritious broccoli dishes include all of the following:

Serve steamed broccoli with any type of lean protein and a complex carbohydrate source – think brown rice, sweet potato or quinoa. These are all great partners for broccoli, whether it’s steamed or cooked in another way.
Opt for raw, chopped broccoli sticks, ideally with a low-calorie, homemade dip. Consider a healthy Green Goddess dressing or your favourite ranch, made healthier with ingredients like Greek yoghurt. The French word crudites simply means ‘raw’.
Sauté broccoli rabe with garlic, fiery chilli flakes and a little healthy fat (we prefer olive oil, but avocado or coconut oil will work too). Broccoli rabe has elongated, slimmer stems than traditional broccoli.
Add a spicy teriyaki or miso-based sauce to your pan for an Asian twist. Incorporating a variety of vegetables into your stir-fry creates a vibrant, fun approach to eating nutritious meals at home.
Creating a remarkable salad with raw or cooked broccoli can be an exciting exercise in creating custom dressings to suit your palate. Ingredients such as tahini, apple cider vinegar, mustard, various spices and herbs can all help to create delicious, irresistible dishes and snacks.
Finely chopped broccoli florets add an extra dose of vitamin C and fibre to egg-based dishes, baked treats and even items such as handmade pizza dough.
A traditional broccoli stir-fry is always a reliable weight loss option. Sprinkle the florets with salt, pepper, the spices of your choice and a little healthy fat. Roast at 375 degrees for 20 minutes, turning halfway through. It’s an easy dinner or side dish to whip up after a busy day.

In our opinion, broccoli is a top choice among nutrient-rich foods that support weight loss efforts. To improve insulin sensitivity, manage blood sugar and reduce body fat, broccoli is an essential part of your weight loss diet.

Are There Any Scientific Studies?

Broccoli, a nutrient-rich, low-calorie vegetable, is beneficial for overall health, but there’s no conclusive scientific evidence directly linking it to weight loss. Some studies suggest a potential benefit against obesity in mice, but these findings may not be directly applicable to humans. Broccoli’s high fibre and nutrient content make it a healthy addition to a weight loss diet, but it’s not a stand-alone weight loss solution.

How Many Calories Are In Broccoli?

A single medium stalk of raw broccoli has about 45 calories in a 148-gram portion. Ignore the tops completely and you’re left with a remarkably nutritious and rich source of fibre, essential vitamins and minerals. How about a broccoli slaw?

As well as the basic calories, the same serving of broccoli provides all of these nutritional benefits:

A full daily dose of vitamin C
Plenty of vitamin K1
Potassium, which helps prevent heart disease
Iron, essential for keeping your body oxygenated and energetic
Numerous other minerals such as thiamine, riboflavin, zinc and niacin
Essential fatty acids, including alpha-linolenic acid (ALA)
2.4 grams of dietary fibre
2.5 grams of plant protein and amino acids

The fact that it is a low-calorie vegetable is certainly an advantage of this well-known superfood – it is also low in fat, cholesterol and sodium. Its fibre content is particularly beneficial for improving body composition. Your gut health will improve and, more importantly, you’ll feel fuller and more satisfied with each serving.

Broccoli is often considered to be one of the most nutritious vegetables you can include in your diet. Its effect on glucose metabolism may also help prevent an unexpected sugar crash in the afternoon. If you’re trying to lose weight through a sustainable diet, a portion of cooked broccoli is an excellent way to stave off cravings that can make it difficult to stick to a balanced diet.

Broccoli helps to achieve a sculpted physique, and its many uses in cooking make this nutrient-rich vegetable one of our top choices for eliminating unwanted belly fat. Below are some of our favourite recipes for cooking broccoli consistently as part of a successful weight loss diet.

Are There Any Negative Effects Of Eating Too Much Broccoli?

Eating too much broccoli can have negative effects due to its high fibre content, which can cause gastrointestinal discomfort such as bloating, gas and constipation in some people. In addition, broccoli contains compounds such as thiocyanates, which in excessive amounts can affect thyroid function, particularly in people with existing thyroid conditions.

It’s also rich in vitamin K, which can affect blood clotting and may be a concern for people taking blood-thinning medication. As with most foods, moderation is the key to avoiding these potential side effects.

How Much Does Broccoli Cost?

The cost of broccoli can vary considerably depending on factors such as location, time of year and whether it’s organic or conventional. In the United States, for example, the price of conventional broccoli can range from around $1.50 to $3.00 per pound, while organic varieties can cost slightly more. Prices can also vary depending on local demand, availability and where it’s bought (grocery store, farmers’ market, etc.). In other countries, prices may vary based on similar factors as well as local economic conditions.

Frequently Asked Questions

How does broccoli help in losing weight?

Broccoli aids in weight loss by being a low-calorie, nutrient-rich food. Its high fiber content helps in digestion and maintaining a feeling of fullness, leading to less snacking and smaller portion sizes. 

Can I eat broccoli every day to lose weight?

Yes, incorporating broccoli into your daily diet can be a healthy choice for weight loss. However, it’s important to have a balanced diet that includes a variety of other fruits and vegetables. 

How should I prepare broccoli to aid in weight loss?

Steaming or eating broccoli raw are great options for weight loss. Avoid adding high-calorie dressings or cooking methods like deep frying, which can add extra calories. 

Does broccoli burn belly fat?

While no food can target fat loss in specific body areas, broccoli can be part of a balanced diet that contributes to overall weight loss, including belly fat.

How does the fiber in broccoli aid in weight loss?

The fiber in broccoli helps to regulate the digestive system, provide a feeling of fullness, and can reduce calorie intake by minimizing snacking and overeating.

Conclusion

Broccoli helps attack fat cells by nourishing you internally – so say goodbye to your beloved late-night treats. Frankly, once you get into the swing of things, you won’t even miss them.

Eating well helps you shed pounds in a sustainable way, and choosing broccoli to slim down is surprisingly one of the most delicious ways to energise your body. When eaten with other nutritious, lean, whole foods, your weight loss journey will be effortless. Give this green vegetable a try next time you’re at the supermarket and don’t know what to choose.

Sources

Latté, K. P., Appel, K. E., & Lampen, A. (2011). “Health Benefits and Possible Risks of Broccoli – An Overview.” Food and Chemical Toxicology: An International Journal Published for the British Industrial Biological Research Association, 49(12), 3287–3309. Read Article.
Zandani, G., Kaftori-Sandler, N., Sela, N., Nyska, A., & Madar, Z. (2021). “Dietary Broccoli Improves Markers Associated with Glucose and Lipid Metabolism through Modulation of Gut Microbiota in Mice.” Nutrition, 90, 111240. Read Article.
U.S. Food & Drug Administration. (2017). “Nutrition Information for Raw Vegetables.” Retrieved from Read Article.
Yuan, G. F., Sun, B., Yuan, J., & Wang, Q. M. (2009). “Effects of Different Cooking Methods on Health-Promoting Compounds of Broccoli.” Journal of Zhejiang University Science B, 10(8), 580-588. Read Article.

HEWeb

Barber/Hairdresser School Information

Post author By Jayson Peterson
Post date December 25, 2023

“B” Beautiful Hair Institute
60 Access Road
Stratford, CT 06615

Initial Approval Date: June 30, 2015

A. B. Training Center, LLC
35 Great Neck Road
Waterford, CT 06385

Initial Approval Date: November 05, 2007

Accredited On: June 25, 2015

Academy Di Capelli
950 Yale Avenue, Unit 20
Wallingford, CT 06492

Initial Approval Date: March 02, 2015

Accredited by: National Accrediting Commission of Career Arts and Sciences

Accredited On: January 20, 2010

Academy of Medical Training, LLC
521 Wolcott Street
Waterbury, CT 06705

Initial Approval Date: August 12, 2009

Academy of Medical Training, LLC
339 Main Street
Torrington, CT 06790

Initial Approval Date: December 04, 2014

Ace Cosmetology and Barber Training Center
625 Wolcott Street, Unit 7
Waterbury, CT 06705

Initial Approval Date: October 27, 2014

Accredited by: National Accrediting Commission of Career Arts and Sciences

Accredited On: July 18, 2012

Affordable CDL Training School
532A New London Road
Colchester, CT 06415

Initial Approval Date: December 29, 2009

All Natural Beauty School of Cosmetology
376 Windsor Avenue
Windsor, CT 06095

Initial Approval Date: July 22, 2015

Alliance Career Institute, LLC
1944-1946 State Street
Hamden, CT 06517

Initial Approval Date: April 23, 2015

Allstate Commercial Driver Training School
249 Pearl Street
Seymour, CT 06483

Initial Approval Date: July 30, 1979

Accredited by: Accrediting Commission of Career Schools and Colleges

Accredited On: August 29, 2014

American Institute of Healthcare & Technology, LLC
480 Lordship Boulevard
Stratford, CT 06615

Initial Approval Date: October 26, 2012

American Professional Educational Services, Inc.
One American Way
Norwich, CT 06360

Initial Approval Date: April 19, 2007

American Red Cross Vocational School
South Central CT Chapter
703 Whitney Avenue
New Haven, CT 06511

Initial Approval Date: July 26, 1999

American Red Cross Vocational School
1057 Broad Street
3rd Floor
Bridgeport, CT 06604

Initial Approval Date: July 26, 1999

American Red Cross Vocational School
111 Founders Plaza, 10th Floor, Suite 1005
323 Pitkin Street
East Hartford, CT 06108

Initial Approval Date: November 21, 2003

Bartenders Academy LLC
501 Kings Highway East, Suite 201
Fairfield, CT 06825

Initial Approval Date: July 10, 2013

Belle Academy of Cosmetology, LLC
27A South Commons Road
Waterbury, CT 06704

Initial Approval Date: October 01, 2014

Accredited by: National Accrediting Commission of Career Arts and Sciences

Accredited On: December 19, 2012

Branford Academy of Hair & Cosmetology
251 West Main Street, Building 2, Suite 10
Branford, CT 06405

Initial Approval Date: August 18, 2014

Accredited by: National Accrediting Commission of Career Arts and Sciences

Accredited On: May 10, 2010

Branford Hall Career Institute
1 Summit Place
Branford, CT 06405

Initial Approval Date: October 08, 1970

Accredited by: Accrediting Council for Independent Colleges and Schools

Accredited On: December 31, 2012

Branford Hall Career Institute
35 North Main Street
Southington, CT 06489

Initial Approval Date: November 17, 1997

Accredited by: Accrediting Council for Independent Colleges and Schools

Branford Hall Career Institute
995 Day Hill Road
Windsor, CT 06095

Initial Approval Date: October 08, 1970

Accredited by: Accrediting Council for Independent Colleges and Schools

Bravado Academy
190 State Street
New London, CT 06320

Initial Approval Date: June 30, 2015

CEHJ Academy of Cosmetology and Barbering
555 Franklin Avenue
Hartford, CT 06114

Initial Approval Date: June 30, 2015

CFA Floral Design School
Northeast Floral Design Center
312 East Johnson Ave.
Cheshire, CT 06410

Initial Approval Date: May 01, 2000

Connecticut Center for Arts and Technology
4 Science Park
New Haven, CT 06511

Initial Approval Date: June 01, 2012

Connecticut Center for Massage Therapy, Inc.
75 Kitts Lane
Newington, CT 06111

Initial Approval Date: March 23, 1982

Accredited by: Commission on Massage Therapy Accreditation

Accredited On: November 01, 2010

Connecticut Center for Massage Therapy, Inc.
1154 Poquonnock Road
Groton, CT 06340

Initial Approval Date: March 10, 2003

Accredited by: Commission on Massage Therapy Accreditation

Connecticut Center for Massage Therapy, Inc.
25 Sylvan Road South
Westport, CT 06880

Initial Approval Date: March 23, 1982

Accredited by: Commission on Massage Therapy Accreditation

Connecticut Computer Service, Inc.
101 East Summer Street
Plantsville, CT 06479

Initial Approval Date: January 02, 2001

Connecticut K-9 Education Center
239 Maple Hill Avenue
Newington, CT 06111

Initial Approval Date: June 17, 1978

Connecticut Public Broadcasting, Inc. Institute for Advanced Media
1049 Asylum Avenue
Hartford, CT 06105-2411

Initial Approval Date: November 08, 2013

Connecticut School of Bartending, Inc.
76 Franklin Street
Norwich, CT 06360

Initial Approval Date: November 19, 1992

Connecticut School of Broadcasting – Farmington
130 Birdseye Road
Farmington, CT 06032

Initial Approval Date: April 10, 1968

Connecticut School of Broadcasting Stratford
80 Ferry Boulevard
Stratford, CT 06615

Initial Approval Date: April 10, 1968

Construction Education Center, Inc.
2138 Silas Deane Highway, Suite 101
Rocky Hill, CT 06067

Initial Approval Date: January 11, 2007

Cook’s Nurse Aide Training Program
81 Hillside Avenue
Plymouth, CT 06782

Initial Approval Date: June 22, 1993

Creative School of Hairdressing
786 Enfield Street
Enfield, CT 06082

Initial Approval Date: June 28, 2015

Danae’s Training Center
92 Arch Street
New Haven, CT 06519

Initial Approval Date: October 07, 2002

Danae’s Training Center
1227 Main Street
Bridgeport, CT 06606

Initial Approval Date: May 11, 2015

Dent-Temp Careers, LLC
4949 Main Street
Stratford, CT 06614

Initial Approval Date: February 05, 1999

Dileo’s The School
162 Meadow Street
Naugatuck, CT 06770

Initial Approval Date: June 01, 2015

Dolce LLC The Academy
2457 East Main Street
Waterbury, CT 06705

Initial Approval Date: April 30, 2015

Accredited by: National Accrediting Commission of Career Arts and Sciences

Accredited On: January 01, 2015

Dorsey Training Direct, LLC
3885 Main Street
Bridgeport, CT 06606-2864

Initial Approval Date: July 06, 2004

Educational Training of Wethersfield
415 Silas Deane Highway #304
Wethersfield, CT 06109

Initial Approval Date: May 12, 1997

Educational Training of Wethersfield at New London
88 Howard Street, Suite B
New London, CT 06320

Initial Approval Date: November 10, 1997

Famous School of Barbering/Cosmetology
178 Jefferson Avenue
New London, CT 06320

Initial Approval Date: June 29, 2015

Fox Institute of Business, Inc. d/b/a American Institute
99 South Street
West Hartford, CT 06110

Initial Approval Date: September 01, 1924

Accredited by: Accrediting Council for Independent Colleges and Schools

Accredited On: December 31, 2015

Generations Barbering & Cosmetology Academy
3 Boulder Avenue
Old Greenwich, CT 06870

Initial Approval Date: September 22, 2015

Greater Hartford Orthodontic Assistant Training Academy
55 Town Line Road
Wethersfield, CT 06109

Initial Approval Date: March 28, 2008

H & R Block Income Tax School
768 Queen Street
Southington, CT 06489

Initial Approval Date: January 12, 2015

H & R Block Income Tax School
1420 Barnum Avenue
Stratford, CT 06614

Initial Approval Date: January 12, 2015

Hair Magic Academy
24 Norwich Avenue
Colchester, CT 06415

Initial Approval Date: June 29, 2015

Hair Tech Beauty Academy
6 Woodward Avenue
Norwalk, CT 06854

Initial Approval Date: August 05, 2015

Harris School of Business
155 Main Street, Suite 302
Danbury, CT 06810

Initial Approval Date: June 01, 2007

Accredited by: Accrediting Council for Independent Colleges and Schools

Accredited On: June 03, 2014

Head Quarters Barbering Institute
2315 Barnum Ave
Stratford, CT 06615

Initial Approval Date: January 12, 2016

Highlites, The Beauty School
124 Westcott Road
Danielson, CT 06239

Initial Approval Date: June 29, 2015

ICES, Inc d/b/a Advantage Career Training
35 Elm Street
Naugatuck, CT 06770

Initial Approval Date: February 25, 2011

Independent Connecticut Petroleum Assoc. Ed. Found., Inc., d/b/a ENTECH Advanced Energy Training
10 Alcap Ridge
Cromwell, CT 06416

Initial Approval Date: February 20, 2004

Independent Connecticut Petroleum Assoc. Ed. Found., Inc., d/b/a ENTECH Advanced Energy Training

Initial Approval Date: December 17, 2014

Industrial Management & Training Institute

Initial Approval Date: October 05, 1990

Accredited by: Accrediting Commission of Career Schools and Colleges

Accredited On: February 01, 2014

Institute for Writers, LLC

Initial Approval Date: June 07, 1972

Institute of Aesthetic Arts and Sciences

Initial Approval Date: February 17, 1988

Institute of Environmental Management and Technology, Inc.

Initial Approval Date: May 15, 2001

International Institute of Cosmetology, LLC

Initial Approval Date: April 22, 2014

Accredited by: National Accrediting Commission of Career Arts and Sciences

Accredited On: January 18, 2012

International Institute of Cosmetology, LLC Plainville

Initial Approval Date: April 22, 2014

Accredited by: National Accrediting Commission of Career Arts and Sciences

Jewelry & Watch Repair School of New England

Initial Approval Date: November 01, 2009

John Casablancas Modeling & Career Center

Initial Approval Date: February 26, 1987

L. Fitzgerald Lester Institute of High End Groomer’s

Initial Approval Date: November 17, 2015

Labco School of Dental Assisting, Plus

Initial Approval Date: January 14, 2008

Lincoln Technical Institute – Hartford (Lincoln Culinary Institute)
85 Sigourney Street
Hartford, CT 06105

Initial Approval Date: February 03, 1988

Accredited by: Accrediting Commission of Career Schools and Colleges

Accredited On: November 03, 2014

Lincoln Technical Institute
200 John Downey Drive
New Britain, CT 06051

Initial Approval Date: June 12, 1940

Accredited by: Accrediting Commission of Career Schools and Colleges

Accredited On: January 01, 2013

Lincoln Technical Institute

Initial Approval Date: December 01, 1979

Accredited by: Accrediting Commission of Career Schools and Colleges

Accredited On: February 01, 2008

Lincoln Technical Institute (Lincoln Culinary Institute)

Initial Approval Date: August 08, 2003

Accredited by: Accrediting Commission of Career Schools and Colleges

Major League Barber Academy

Initial Approval Date: June 26, 2015

Medical Coding Academy, LLC

Initial Approval Date: April 27, 2007

Millennium Academy of Hair

Initial Approval Date: June 26, 2015

National Personal Training Institute, Inc.

Initial Approval Date: August 03, 2005

New England Tractor Trailer Training School of CT

Initial Approval Date: October 04, 1967

Accredited by: Accrediting Commission of Career Schools and Colleges

Accredited On: October 31, 2013

New England Tractor Trailer Training School

Initial Approval Date: June 24, 2009

Accredited by: Accrediting Commission of Career Schools and Colleges

Oxford Academy of Hair Design

Initial Approval Date: March 02, 2015

Accredited by: National Accrediting Commission of Career Arts and Sciences

Accredited On: September 15, 2011

Paul Mitchell The School Danbury

Initial Approval Date: March 02, 2015

Accredited by: National Accrediting Commission of Career Arts and Sciences

Accredited On: January 30, 2009

Paul Mitchell The School North Haven

Initial Approval Date: March 02, 2015

Accredited by: National Accrediting Commission of Career Arts and Sciences

Accredited On: September 30, 2012

Porter & Chester Institute

Initial Approval Date: January 01, 1968

Accredited by: Accrediting Commission of Career Schools and Colleges

Accredited On: January 01, 2013

Porter & Chester Institute

Initial Approval Date: January 01, 1968

Accredited by: Accrediting Commission of Career Schools and Colleges

Porter & Chester Institute

Initial Approval Date: January 01, 1968

Accredited by: Accrediting Commission of Career Schools and Colleges

Porter & Chester Institute

Initial Approval Date: January 01, 1968

Accredited by: Accrediting Commission of Career Schools and Colleges

Porter and Chester Institute of Branford

Initial Approval Date: March 01, 1948

Accredited by: Accrediting Commission of Career Schools and Colleges

Accredited On: January 01, 2012

Professional Dental Assistant School

Initial Approval Date: July 12, 2013

Renasci Academy of Hair Inc.

Initial Approval Date: July 06, 2015

Ricci’s Academy of Cosmetology DBA Ricci’s Toni and Guy Hairdressing Academy

Initial Approval Date: November 07, 2014

Accredited by: National Accrediting Commission of Career Arts and Sciences

Accredited On: May 22, 2013

Ridley-Lowell

Initial Approval Date: August 31, 1966

Accredited by: Accrediting Council for Independent Colleges and Schools

Accredited On: December 31, 2008

Ridley-Lowell

Initial Approval Date: January 04, 2009

Accredited by: Accrediting Council for Independent Colleges and Schools

Salon 210 Academy of Hairdressing

Initial Approval Date: October 02, 2015

School of Interior Redesign LLC

Initial Approval Date: July 07, 2003

Shear Brilliance Institute of Hair Design

Initial Approval Date: June 16, 2015

Simone’s Hair Salon and Institute

Initial Approval Date: September 09, 2015

Sistas Academy of Cosmetology

Initial Approval Date: July 09, 2015

SoNo Academy

Initial Approval Date: June 30, 2015

Stone Academy

Initial Approval Date: September 06, 1967

Accredited by: Accrediting Council for Independent Colleges and Schools

Accredited On: December 30, 2013

Stone Academy

Initial Approval Date: June 15, 2006

Accredited by: Accrediting Council for Independent Colleges and Schools

School Director

Rafael Martinez
Email: millenniumacademyofhair@gmail.com

School Director

Beatrice Foust
Email: beatricefoust@optonline.net

School Director

Simone DelBuono
Email: sdbprop@yahoo.com

School Director

Gerard Audette
Email: 72jcarb@gmail.com

School Director

Brenda Shuler
Email: brendajshuler2000@yahoo.com

School Director

Dorothy Seitz
Email: seitz.dorothy@att.net

School Director

Lewis E. Thomas III
Email: lewis.thomas@vergellc.org

School Director

Eric Alfano
Email: generationsparlor@gmail.com

School Director

Tonahja Cohen
Email: hqbarberinginstitute@yahoo.com

School Director

Lebert Lester Sr.
Email: l.fitzgerald720@gmail.com

School Director

Jason G. Raposo
Email: majorleaguebarbers@yahoo.com

School Director

Jeanne M. Iacono
Email: renasci555@aol.com

School Director

Jessica Portillo
Email: jessica@salon210.com

School Director

Angela Myers
Email: angela-best@sbcglobal.net

School Director

Thea Tsiranides
Email: thea@sonoacademy.com

School Director

Susan Saponaro
Email: mssuehair@aol.com

School Director

Karen Roche
Email: karen@karenelizabethsalonandacademy.com

School Director

Michael O. Valentine
Email: mikedabarberlove@yahoo.com

School Director

Elba Martinez
Email: Vangies7707@aol.com

School Director

Leon R. Vizzari
Email: crvizz@aol.com

School Director

Wanda Terry-Johnson
Email: release2@sbcglobal.net

School Director

John Luu
Email: johnluu353@yahoo.com

School Director

Geral-Ann Dash
Email: allnatbeauty@yahoo.com

School Director

Michael Cervellino
Email: m.cervellino@snet.net

School Director

Paulette R. Payne-Hill
Email: ladyprph@aol.com

School Director

Frank DiLeo
Email: dileofrank@aol.com

School Director

Anna Rinaldi-Cuevas
Email: dolcellc@yahoo.com

School Director

Robin Vigeant
Email: vailgeantinc@att.net

School Director

Kellie Steeves
Email: hairacademy@comcast.net

School Director

Bradford Kelley
Email: brad@academydicapelli.com

School Director

Kiesha Murphy
Email: kgrantmurphy@comcast.net

School Director

Martin Gugliotti
Email: marting@studyhair.com

School Director

Vincent Grant
Email: vincent142012@gmail.com

School Director

Christopher Rollins
Email: chrissalon@att.net

School Director

Chelsea Shatto-Rantz
Email: financialaid.branfordacademy@gmail.com

School Director

Matthew Riccio
Email: dricc2@aol.com

School Director

Gary Olmstead
Email: g.olmstead@yahoo.com

School Director

Laura Landino
Email: LauraL@northhaven.paulmitchell.edu

School Director

Debbie Spector
Email: debbies@danbury.paulmitchell.edu

Campus Director

Catherine Vizzari, CT

Campus Director

Danelle Aune

Campus Director

Ladi Rojas

Campus Director

Maria Bobair
Email: marieb@studyhair.com

Campus Director

Angela Urciuoli
Email: angelau@studyhair.com

Program Name	Availability	Program Length	Tuition*
Electrical Inspection – 201	Online	8 Clock	$119.00
Interiors Inspection – 201	Online	8 Clock	$119.00
Marketing Inspection – 201	Online	4 Clock	$69.00
10 Hour Outreach Construction Industry	Day	10 Clock	$300.00
10 Hour Outreach General Industry	Day	10 Clock	$300.00
1013: Mastering MS Visual Basic 6 Development	Day and Evening	40 Clock	$1,500.00
10135 Configuring Managing and Troubleshooting Microsoft Exchange Server 2010	Day, Evening, and Weekends	40 Clock	$2,250.00
10135 Configuring Managing and Troubleshooting Microsoft Exchange Server 2010	Day, Evening, and Weekends	40 Clock	$2,250.00
10159 Updating Your Windows Server 2008 Technology Specialist Skills to R2 (Beta)	Day, Evening, and Weekends	24 Clock	$1,350.00
10159 Updating Your Windows Server 2008 Technology Specialist Skills to R2 (Beta)	Day, Evening, and Weekends	24 Clock	$1,350.00
1016: Mastering Enterprise Development Using MS Visual Basic 6	Day and Evening	40 Clock	$1,500.00
10174 Configuring and Managing Microsoft SharePoint 2010	Day, Evening, and Weekends	40 Clock	$2,250.00
10174 Configuring and Managing Microsoft SharePoint 2010	Day, Evening, and Weekends	40 Clock	$2,250.00
10175A Developing and Customizing Applications for Microsoft SharePoint 2010	Day, Evening, and Weekends	40 Clock	$2,250.00
10175A Developing and Customizing Applications for Microsoft SharePoint 2010	Day, Evening, and Weekends	40 Clock	$2,250.00
10215 Implementing and Managing Microsoft Server Virtualization (Beta)	Day, Evening, and Weekends	40 Clock	$2,250.00
10215 Implementing and Managing Microsoft Server Virtualization (Beta)	Day, Evening, and Weekends	40 Clock	$2,250.00
10231 Designing and Deploying Microsoft SharePoint 2010	Day, Evening, and Weekends	40 Clock	$2,250.00
10231 Designing and Deploying Microsoft SharePoint 2010	Day, Evening, and Weekends	40 Clock	$2,250.00
10232 Designing Applications for Microsoft SharePoint 2010	Day, Evening, and Weekends	40 Clock	$2,250.00
10232 Designing Applications for Microsoft SharePoint 2010	Day, Evening, and Weekends	40 Clock	$2,250.00
10233 Designing and Deploying Messaging Solutions with Microsoft Exchange Server 2010 (Beta)	Day, Evening, and Weekends	40 Clock	$2,250.00
10233 Designing and Deploying Messaging Solutions with Microsoft Exchange Server 2010 (Beta)	Day, Evening, and Weekends	40 Clock	$2,250.00
10262 Developing Windows Applications with Microsoft Visual Studio 2010 (Beta)	Day, Evening, and Weekends	40 Clock	$2,250.00
10262 Developing Windows Applications with Microsoft Visual Studio 2010 (Beta)	Day, Evening, and Weekends	40 Clock	$2,250.00
10263 Developing Windows Communication Foundation Solutions with Microsoft Visual Studio 2010 (Beta)	Day, Evening, and Weekends	24 Clock	$1,350.00
10263 Developing Windows Communication Foundation Solutions with Microsoft Visual Studio 2010 (Beta)	Day, Evening, and Weekends	24 Clock	$1,350.00
10265 Developing Data Access Solutions with Microsoft Visual Studio 2010 (Beta)	Day, Evening, and Weekends	40 Clock	$2,250.00
10265 Developing Data Access Solutions with Microsoft Visual Studio 2010 (Beta)	Day, Evening, and Weekends	40 Clock	$2,250.00
10266A Programming with C# using Microsoft .NET Framework 4	Day, Evening, and Weekends	40 Clock	$2,250.00
10266A Programming with C# using Microsoft .NET Framework 4	Day, Evening, and Weekends	40 Clock	$2,250.00
10267A Introduction to Web Development with Microsoft Visual Studio 2010	Day, Evening, and Weekends	40 Clock	$2,250.00
10267A Introduction to Web Development with Microsoft Visual Studio 2010	Day, Evening, and Weekends	40 Clock	$2,250.00
10324 Implementing and Managing Microsoft Desktop Virtualization (Beta)	Day, Evening, and Weekends	40 Clock	$2,250.00
10324 Implementing and Managing Microsoft Desktop Virtualization (Beta)	Day, Evening, and Weekends	40 Clock	$2,250.00
10325A Automating Administration with Windows PowerShell 2.0	Day, Evening, and Weekends	40 Clock	$2,250.00
10325A Automating Administration with Windows PowerShell 2.0	Day, Evening, and Weekends	40 Clock	$2,250.00
1561: Designing a MS Windows 2000 Directory Services Infrastructure	Day and Evening	24 Clock	$900.00
1562: Designing a MS Windows 2000 Networking Services Infrastructure	Day and Evening	32 Clock	$1,200.00
1572: Implementing and Managing MS Exchange 2000	Day and Evening	40 Clock	$1,500.00
2010: Designing a MS Windows 2000 Migration Strategy	Day and Evening	16 Clock	$600.00
2011 Troubleshooting Microsoft Exchange Server 2003	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2011 Troubleshooting Microsoft Exchange Server 2003	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2072: Administering a MS SQL 2000 Server Database	Day and Evening	40 Clock	$1,500.00
2073: Programming a MS SQL Server 2000 Database	Day and Evening	40 Clock	$1,500.00
2126: Managing a MS Windows 2000 Network Environment	Day and Evening	40 Clock	$1,500.00
2150: Designing a Secure MS Windows 2000 Network	Day and Evening	40 Clock	$1,500.00
2151: MS Windows 2000 Network/Operating System Essentials	Day and Evening	24 Clock	$900.00
2152: Implementing MS Windows 2000 Professional and Server	Day and Evening	40 Clock	$1,500.00
2153: Implementing a MS Windows 2000 Network Infrastructure	Day and Evening	40 Clock	$1,500.00
2154: Implementing and Administering MS Windows 2000 Directory Services	Day and Evening	40 Clock	$1,500.00
2261C Supporting Users Running the Microsoft Windows XP Operating System	Day, Evening, and Weekends	24 Clock	$1,350.00
2261C Supporting Users Running the Microsoft Windows XP Operating System	Day, Evening, and Weekends	24 Clock	$1,350.00
2262B Supporting Users Running Applications on a Microsoft Windows XP Operating System	Day, Evening, and Weekends	16 Clock	$900.00
2262B Supporting Users Running Applications on a Microsoft Windows XP Operating System	Day, Evening, and Weekends	16 Clock	$900.00
2272: Implementing and Supporting MS Windows XP Professional	Day and Evening	40 Clock	$1,500.00
2272B Implementing and Supporting Microsoft Windows XP	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2272B Implementing and Supporting Microsoft Windows XP	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2273B Managing and Maintaining a Microsoft Windows Server 2003 Environment	Day, Evening, and Weekends	40 Clock	$2,250.00
2273B Managing and Maintaining a Microsoft Windows Server 2003 Environment	Day, Evening, and Weekends	40 Clock	$2,250.00
2274 Managing a Microsoft Windows Server 2003 Environment	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2274 Managing a Microsoft Windows Server 2003 Environment	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2275 Maintaining a Microsoft Windows Server 2003 Environment	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2275 Maintaining a Microsoft Windows Server 2003 Environment	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2276 Implementing a Microsoft Windows Server 2003 Network Infra: Network Host	Day, Evening, Weekends and Online	16 Clock	$900.00
2276 Implementing a Microsoft Windows Server 2003 Network Infra: Network Host	Day, Evening, Weekends and Online	16 Clock	$900.00
2277 Implementing, Managing, and Maintaining a Microsoft Windows Server 2003 Network Infrastructure: Network Services	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2277 Implementing, Managing, and Maintaining a Microsoft Windows Server 2003 Network Infrastructure: Network Services	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2278 Planning and Maintaining a Microsoft Windows Server 2003 Network Infrastructure	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2278 Planning and Maintaining a Microsoft Windows Server 2003 Network Infrastructure	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2279 Planning, Implementing, and Maintaining a Microsoft Windows Server 2003 Active Directory Infrastructure	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2279 Planning, Implementing, and Maintaining a Microsoft Windows Server 2003 Active Directory Infrastructure	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2282 Designing a Microsoft Windows Server 2003 Acative Directory and Network Infrastructure	Day, Evening, and Weekends	40 Clock	$2,250.00
2282 Designing a Microsoft Windows Server 2003 Acative Directory and Network Infrastructure	Day, Evening, and Weekends	40 Clock	$2,250.00
2282 Designing a MS Windows Server 2003 Active Directory and Network Infrastructure	Day, Evening, Weekends and Online	24 Clock	$2,250.00
2282 Designing a MS Windows Server 2003 Active Directory and Network Infrastructure	Day, Evening, Weekends and Online	24 Clock	$2,250.00
2285 Installing, Configuring, and Administering Microsoft Windows XP Professional	Day, Evening, Weekends and Online	16 Clock	$900.00
2285 Installing, Configuring, and Administering Microsoft Windows XP Professional	Day, Evening, Weekends and Online	16 Clock	$900.00
2310 Developing Web Apps Using MS Visual Studio.NET	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2310 Developing Web Apps Using MS Visual Studio.NET	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2349 Programming with the Microsoft .NET Framework	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2349 Programming with the Microsoft .NET Framework	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2373B Programming with Microsoft Visual Basic .NET	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2373B Programming with Microsoft Visual Basic .NET	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2389B Programming with Microsoft ADO.NET	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2389B Programming with Microsoft ADO.NET	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2400C Implementing and Managing Microsoft Exchange Server 2003	Day, Evening, and Weekends	40 Clock	$2,250.00
2400C Implementing and Managing Microsoft Exchange Server 2003	Day, Evening, and Weekends	40 Clock	$2,250.00
2415B Programming the Microsoft .NET Framework with Visual Basic .NET	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2415B Programming the Microsoft .NET Framework with Visual Basic .NET	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2433 Visual Basic Script and Windows Script Host Essentials	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2433 Visual Basic Script and Windows Script Host Essentials	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2439 Scripting Using Microsoft Windows Management Instrumentation	Day, Evening, and Weekends	16 Clock	$900.00
2439 Scripting Using Microsoft Windows Management Instrumentation	Day, Evening, and Weekends	16 Clock	$900.00
2500 Introduction to XML and the Microsoft.NET Technologies	Day, Evening, Weekends and Online	16 Clock	$900.00
2500 Introduction to XML and the Microsoft.NET Technologies	Day, Evening, Weekends and Online	16 Clock	$900.00
2524 Developing XML Web Services using MS Visual C#.NET	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2524 Developing XML Web Services using MS Visual C#.NET	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2555 Developing Microsoft .NET Applications for Windows	Day, Evening, Weekends and Online	24 Clock	$2,250.00
2555 Developing Microsoft .NET Applications for Windows	Day, Evening, Weekends and Online	24 Clock	$2,250.00
2556 Developing Mobile Applications Using Microsoft.Net Compact Network	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2556 Developing Mobile Applications Using Microsoft.Net Compact Network	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2557 Building COM+ Applications using MS .NET Enterprise Services	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2557 Building COM+ Applications using MS .NET Enterprise Services	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2558 Programming with Managed Extensions for Microsoft Visual C Plus Plus .NET	Day, Evening, and Weekends	24 Clock	$1,350.00
2558 Programming with Managed Extensions for Microsoft Visual C Plus Plus .NET	Day, Evening, and Weekends	24 Clock	$1,350.00
2559 Introduction to Visual Basic.NET Programming with Microsoft.NET	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2559 Introduction to Visual Basic.NET Programming with Microsoft.NET	Day, Evening, Weekends and Online	40 Clock	$2,250.00
2565 Developing Microsoft .NET Applications for Windows	Day, Evening, Weekends and Online	24 Clock	$2,250.00
2565 Developing Microsoft .NET Applications for Windows	Day, Evening, Weekends and Online	24 Clock	$2,250.00
2571 Application Upgrade and Interoperability Using Visual Studio.Net	Day, Evening, Weekends and Online	16 Clock	$900.00
2571 Application Upgrade and Interoperability Using Visual Studio.Net	Day, Evening, Weekends and Online	16 Clock	$900.00
2596 Managing Microsoft Systems Management Server 2003	Day, Evening, and Weekends	40 Clock	$2,250.00
2596 Managing Microsoft Systems Management Server 2003	Day, Evening, and Weekends	40 Clock	$2,250.00
2597 Planning and Deploying Microsoft Systems Management Server	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2597 Planning and Deploying Microsoft Systems Management Server	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2609 Introduction to C Sharp Programming with Microsoft .NET	Day, Evening, and Weekends	40 Clock	$2,250.00
2609 Introduction to C Sharp Programming with Microsoft .NET	Day, Evening, and Weekends	40 Clock	$2,250.00
2663 Programming with XML in Microsoft.NET Framework	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2663 Programming with XML in Microsoft.NET Framework	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2694 Updating Web Server Skills to Internet Information Services 6.0	Day, Evening, Weekends and Online	16 Clock	$900.00
2694 Updating Web Server Skills to Internet Information Services 6.0	Day, Evening, Weekends and Online	16 Clock	$900.00
2821 Designing and Managing a Windows Public Key Infrastructure	Day, Evening, Weekends and Online	32 Clock	$1,800.00
2821 Designing and Managing a Windows Public Key Infrastructure	Day, Evening, Weekends and Online	32 Clock	$1,800.00
2830 Designing Security for Microsoft Networks	Day, Evening, Weekends and Online	24 Clock	$1,350.00
2830 Designing Security for Microsoft Networks	Day, Evening, Weekends and Online	24 Clock	$1,350.00
29 CFR 1904 Recordkeeping	Day	1 Clock	$50.00
2933A Developing Business Process and Integration Solutions Using Microsoft BizTalk Server 2006	Day, Evening, and Weekends	40 Clock	$2,250.00
2933A Developing Business Process and Integration Solutions Using Microsoft BizTalk Server 2006	Day, Evening, and Weekends	40 Clock	$2,250.00
2934A Deploying and Managing Business Process and Integration Solutions Using Microsoft BizTalk Server 2006	Day, Evening, and Weekends	16 Clock	$900.00
2934A Deploying and Managing Business Process and Integration Solutions Using Microsoft BizTalk Server 2006	Day, Evening, and Weekends	16 Clock	$900.00
30 day Personal Learning Package (Contact School for course listing)	Day and Evening	18 Clock	$99.97
30 day Personal Learning Package (Contact School for course listing)	Day and Evening	18 Clock	$99.97
30 day Personal Learning Package (Contact School for course listing)	Day and Evening	18 Clock	$99.97
30 Hour Outreach Construction Industry	Day	30 Clock	$600.00
30 Hour Outreach General Industry	Day	30 Clock	$600.00
4994A Introduction to Programming Microsoft .NET Applications with Microsoft Visual Studio 2005	Day, Evening, and Weekends	40 Clock	$2,250.00
4994A Introduction to Programming Microsoft .NET Applications with Microsoft Visual Studio 2005	Day, Evening, and Weekends	40 Clock	$2,250.00
4995A Programming with the Microsoft .NET Framework using Microsoft Visual Studio 2005	Day, Evening, and Weekends	40 Clock	$2,250.00
4995A Programming with the Microsoft .NET Framework using Microsoft Visual Studio 2005	Day, Evening, and Weekends	40 Clock	$2,250.00
50002 ISA Server 2006 Technical Overview	Day, Evening, and Weekends	16 Clock	$900.00
50002 ISA Server 2006 Technical Overview	Day, Evening, and Weekends	16 Clock	$900.00
50009 Implementing Office Live Communications Server	Day, Evening, and Weekends	32 Clock	$1,800.00
50009 Implementing Office Live Communications Server	Day, Evening, and Weekends	32 Clock	$1,800.00
50013A – Unified Messaging Power-up Training for Partners	Day, Evening, and Weekends	8 Clock	$450.00
50013A – Unified Messaging Power-up Training for Partners	Day, Evening, and Weekends	8 Clock	$450.00
50016 Microsoft Softgrid Application Virtualization	Day, Evening, and Weekends	32 Clock	$1,800.00
50016 Microsoft Softgrid Application Virtualization	Day, Evening, and Weekends	32 Clock	$1,800.00
50017 Implementing Microsoft Office Project Server 2007	Day, Evening, and Weekends	40 Clock	$2,250.00
50017 Implementing Microsoft Office Project Server 2007	Day, Evening, and Weekends	40 Clock	$2,250.00
50020A-EN Forefront Secruity Technical Boot Camp	Day, Evening, and Weekends	24 Clock	$1,350.00
50020A-EN Forefront Secruity Technical Boot Camp	Day, Evening, and Weekends	24 Clock	$1,350.00
50023A Implementing System Center Data Protection Manager 2007	Day, Evening, and Weekends	40 Clock	$2,250.00
50023A Implementing System Center Data Protection Manager 2007	Day, Evening, and Weekends	40 Clock	$2,250.00
50025A Windows PowerShell for Administrators	Day, Evening, and Weekends	24 Clock	$1,350.00
50025A Windows PowerShell for Administrators	Day, Evening, and Weekends	24 Clock	$1,350.00
50027A Querying and Processing SQL Server Data Using Microsoft SQL Server	Day, Evening, and Weekends	16 Clock	$900.00
50027A Querying and Processing SQL Server Data Using Microsoft SQL Server	Day, Evening, and Weekends	16 Clock	$900.00
50028B Managing System Center Operations Manager 2007	Day, Evening, and Weekends	40 Clock	$2,250.00
50028B Managing System Center Operations Manager 2007	Day, Evening, and Weekends	40 Clock	$2,250.00
50028D Installing and Configuring System Center Operations Manager 2007 R2	Day, Evening, and Weekends	40 Clock	$2,250.00
50028D Installing and Configuring System Center Operations Manager 2007 R2	Day, Evening, and Weekends	40 Clock	$2,250.00
50032 Complete .NET Application Architecture and Best Practices	Day, Evening, and Weekends	32 Clock	$1,800.00
50032 Complete .NET Application Architecture and Best Practices	Day, Evening, and Weekends	32 Clock	$1,800.00
50046A Introductions to Development Using Windows SharePoint Services 3.0	Day, Evening, and Weekends	16 Clock	$900.00
50046A Introductions to Development Using Windows SharePoint Services 3.0	Day, Evening, and Weekends	16 Clock	$900.00
50047A Advanced IT Pro Course for Microsoft Office SharePoint Server 2007 and Windows SharePoint Services 3.0	Day, Evening, and Weekends	40 Clock	$2,250.00
50047A Advanced IT Pro Course for Microsoft Office SharePoint Server 2007 and Windows SharePoint Services 3.0	Day, Evening, and Weekends	40 Clock	$2,250.00
50049A Architecting Web Content Management Solutions with Microsoft Office SharePoint Server 2007	Day, Evening, and Weekends	16 Clock	$900.00
50049A Architecting Web Content Management Solutions with Microsoft Office SharePoint Server 2007	Day, Evening, and Weekends	16 Clock	$900.00
50050A Architecting Documents and Records Management Solutions with Microsoft Office SharePoint Server 2007	Day, Evening, and Weekends	16 Clock	$900.00
50050A Architecting Documents and Records Management Solutions with Microsoft Office SharePoint Server 2007	Day, Evening, and Weekends	16 Clock	$900.00
50051A Architecting Microsoft Office SharePoint Server 2007 Portals and Collaboration Solutions	Day, Evening, and Weekends	16 Clock	$900.00
50051A Architecting Microsoft Office SharePoint Server 2007 Portals and Collaboration Solutions	Day, Evening, and Weekends	16 Clock	$900.00
50060 Core XML & XML Transformations and Web Services	Day, Evening, and Weekends	40 Clock	$2,250.00
50060 Core XML & XML Transformations and Web Services	Day, Evening, and Weekends	40 Clock	$2,250.00
50064C Advanced SharePoint Development	Day, Evening, and Weekends	40 Clock	$2,250.00
50064C Advanced SharePoint Development	Day, Evening, and Weekends	40 Clock	$2,250.00
50066A LINQ with CS 3.5	Day, Evening, and Weekends	24 Clock	$1,350.00
50066A LINQ with CS 3.5	Day, Evening, and Weekends	24 Clock	$1,350.00
50067 Microsoft Desktop Optimization Pack (MDOP)	Day, Evening, and Weekends	8 Clock	$450.00
50067 Microsoft Desktop Optimization Pack (MDOP)	Day, Evening, and Weekends	8 Clock	$450.00
50093A Deploying and Administering Microsoft Forefront Client Security	Day, Evening, and Weekends	24 Clock	$1,350.00
50093A Deploying and Administering Microsoft Forefront Client Security	Day, Evening, and Weekends	24 Clock	$1,350.00
50094A Deploying and Administering Microsoft Forefront Security for Exchange Server SharePoint and Microsoft Forefront Server Secrurity Mgt Console	Day, Evening, and Weekends	16 Clock	$900.00
50094A Deploying and Administering Microsoft Forefront Security for Exchange Server SharePoint and Microsoft Forefront Server Secrurity Mgt Console	Day, Evening, and Weekends	16 Clock	$900.00
50141: Microsoft Office PerformancePointServer 2007	Day, Evening, and Weekends	32 Clock	$1,800.00
50141: Microsoft Office PerformancePointServer 2007	Day, Evening, and Weekends	32 Clock	$1,800.00
50146A Programming Microsoft Office SharePoint Server	Day, Evening, and Weekends	40 Clock	$2,250.00
50146A Programming Microsoft Office SharePoint Server	Day, Evening, and Weekends	40 Clock	$2,250.00
50147 Tools and Creative Techniques for Designing User Interfaces by using Microsoft Silverlight 2.0	Day, Evening, and Weekends	32 Clock	$1,800.00
50147 Tools and Creative Techniques for Designing User Interfaces by using Microsoft Silverlight 2.0	Day, Evening, and Weekends	32 Clock	$1,800.00
50149 SharePoint 2007 Operations	Day, Evening, and Weekends	40 Clock	$2,250.00
50149 SharePoint 2007 Operations	Day, Evening, and Weekends	40 Clock	$2,250.00
50162A Exchange Administrators Guide to Scripting using the Exchange Management Shell (EMS)	Day, Evening, and Weekends	8 Clock	$450.00
50162A Exchange Administrators Guide to Scripting using the Exchange Management Shell (EMS)	Day, Evening, and Weekends	8 Clock	$450.00
50197A Developing Web Applications Using Microsoft Silverlight 2.0	Day, Evening, and Weekends	24 Clock	$1,350.00
50197A Developing Web Applications Using Microsoft Silverlight 2.0	Day, Evening, and Weekends	24 Clock	$1,350.00
50207 Learn Microsoft Office SharePoint Designer 2007 Step by Step Level 1	Day, Evening, and Weekends	8 Clock	$450.00
50207 Learn Microsoft Office SharePoint Designer 2007 Step by Step Level 1	Day, Evening, and Weekends	8 Clock	$450.00
50208A Learn Microsoft Office SharePoint Designer 2007 Step by Step Level 2	Day, Evening, and Weekends	8 Clock	$450.00
50208A Learn Microsoft Office SharePoint Designer 2007 Step by Step Level 2	Day, Evening, and Weekends	8 Clock	$450.00
50209A Learn Microsoft Office SharePoint Designer 2007 Step by Step Level 3	Day, Evening, and Weekends	8 Clock	$450.00
50209A Learn Microsoft Office SharePoint Designer 2007 Step by Step Level 3	Day, Evening, and Weekends	8 Clock	$450.00
50214A Implementing and Maintaining IM/Presence Conferencing and Telephony using Microsoft Office Communications Server 2007 R2	Day, Evening, and Weekends	40 Clock	$2,250.00
50214A Implementing and Maintaining IM/Presence Conferencing and Telephony using Microsoft Office Communications Server 2007 R2	Day, Evening, and Weekends	40 Clock	$2,250.00
50214B Implementing and Maintaining IM/Presence Conferencing and Telephony Using Microsoft Office Communications Server 2007 R2	Day, Evening, and Weekends	40 Clock	$2,250.00
50214B Implementing and Maintaining IM/Presence Conferencing and Telephony Using Microsoft Office Communications Server 2007 R2	Day, Evening, and Weekends	40 Clock	$2,250.00
50227 SharePoint 2007 End User (WSS/MOSS)	Day, Evening, and Weekends	24 Clock	$1,350.00
50227 SharePoint 2007 End User (WSS/MOSS)	Day, Evening, and Weekends	24 Clock	$1,350.00
50235A Managing Enterprise Desktops Using the Microsoft Desktop Optimization Pack	Day, Evening, and Weekends	40 Clock	$2,250.00
50235A Managing Enterprise Desktops Using the Microsoft Desktop Optimization Pack	Day, Evening, and Weekends	40 Clock	$2,250.00
50238 Introduction to SQL Server 2008 Administration	Day, Evening, and Weekends	40 Clock	$2,250.00
50238 Introduction to SQL Server 2008 Administration	Day, Evening, and Weekends	40 Clock	$2,250.00
50251A Examp Prep Course: Forefront Client and Securty Configureing	Day, Evening, and Weekends	8 Clock	$450.00
50251A Examp Prep Course: Forefront Client and Securty Configureing	Day, Evening, and Weekends	8 Clock	$450.00
50255A Managing Maintaining and Securing Your Networks Through Group Policy	Day, Evening, and Weekends	32 Clock	$1,800.00
50255A Managing Maintaining and Securing Your Networks Through Group Policy	Day, Evening, and Weekends	32 Clock	$1,800.00
50263B Introduction to Microsoft Business Intelligence from SQL 2008 through SharePoint and Office 2007	Day, Evening, and Weekends	32 Clock	$1,800.00
50263B Introduction to Microsoft Business Intelligence from SQL 2008 through SharePoint and Office 2007	Day, Evening, and Weekends	32 Clock	$1,800.00
50263D Introduction to Microsoft Business Intelligence from SQL 2008 through SharePoint and Office 2007	Day, Evening, and Weekends	40 Clock	$2,250.00
50263D Introduction to Microsoft Business Intelligence from SQL 2008 through SharePoint and Office 2007	Day, Evening, and Weekends	40 Clock	$2,250.00
50278A Silverlight 3 Best Practices	Day, Evening, and Weekends	8 Clock	$450.00
50278A Silverlight 3 Best Practices	Day, Evening, and Weekends	8 Clock	$450.00
50292A Implementing and Administering Windows 7 in the Enterprise	Day, Evening, and Weekends	40 Clock	$2,250.00
50292A Implementing and Administering Windows 7 in the Enterprise	Day, Evening, and Weekends	40 Clock	$2,250.00
50292B Implementing and Administering Windows 7 in the Enterprise	Day, Evening, and Weekends	40 Clock	$2,250.00
50292B Implementing and Administering Windows 7 in the Enterprise	Day, Evening, and Weekends	40 Clock	$2,250.00
50295A Introduction to Microsoft ASP.NET 3.5	Day, Evening, and Weekends	24 Clock	$1,350.00
50295A Introduction to Microsoft ASP.NET 3.5	Day, Evening, and Weekends	24 Clock	$1,350.00
50322A Configuring and Administering Windows 7	Day, Evening, and Weekends	40 Clock	$2,250.00
50322A Configuring and Administering Windows 7	Day, Evening, and Weekends	40 Clock	$2,250.00
50331A Windows 7 Enterprise Desktop Support Technician	Day, Evening, and Weekends	40 Clock	$2,250.00
50331A Windows 7 Enterprise Desktop Support Technician	Day, Evening, and Weekends	40 Clock	$2,250.00
50331B Windows 7 Enterprise Desktop Support Technician	Day, Evening, and Weekends	40 Clock	$2,250.00
50331B Windows 7 Enterprise Desktop Support Technician	Day, Evening, and Weekends	40 Clock	$2,250.00
50350A Developing Spatial Data Solutions With Microsoft SQL Server 2008	Day, Evening, and Weekends	8 Clock	$450.00
50350A Developing Spatial Data Solutions With Microsoft SQL Server 2008	Day, Evening, and Weekends	8 Clock	$450.00
50351 SharePoint 2010 Overview for Developers	Day, Evening, and Weekends	16 Clock	$900.00
50351 SharePoint 2010 Overview for Developers	Day, Evening, and Weekends	16 Clock	$900.00
50352A SharePoint 2010 Overview for End Users	Day, Evening, and Weekends	24 Clock	$1,350.00
50352A SharePoint 2010 Overview for End Users	Day, Evening, and Weekends	24 Clock	$1,350.00
50353 SharePoint 2010 Overview for IT Professionals	Day, Evening, and Weekends	24 Clock	$1,350.00
50353 SharePoint 2010 Overview for IT Professionals	Day, Evening, and Weekends	24 Clock	$1,350.00
50354 SharePoint 2010 SharePoint Designer	Day, Evening, and Weekends	16 Clock	$900.00
50354 SharePoint 2010 SharePoint Designer	Day, Evening, and Weekends	16 Clock	$900.00
50357A Implementing Forefront Threat Management Gateway 2010	Day, Evening, and Weekends	16 Clock	$900.00
50357A Implementing Forefront Threat Management Gateway 2010	Day, Evening, and Weekends	16 Clock	$900.00
50360A Implementing Forefront Protection 2010 for Exchange and SharePoint	Day, Evening, and Weekends	16 Clock	$900.00
50360A Implementing Forefront Protection 2010 for Exchange and SharePoint	Day, Evening, and Weekends	16 Clock	$900.00
50382A Implementing Forefront Identity Manager 2010	Day, Evening, and Weekends	32 Clock	$1,800.00
50382A Implementing Forefront Identity Manager 2010	Day, Evening, and Weekends	32 Clock	$1,800.00
50383A Upgrading Identity Lifecycle Manager 2007 to Forefront Identity Manager 2010	Day, Evening, and Weekends	32 Clock	$1,800.00
50383A Upgrading Identity Lifecycle Manager 2007 to Forefront Identity Manager 2010	Day, Evening, and Weekends	32 Clock	$1,800.00
50392A Complete ASP.NET 3.5	Day, Evening, and Weekends	40 Clock	$2,250.00
50392A Complete ASP.NET 3.5	Day, Evening, and Weekends	40 Clock	$2,250.00
50397A Complete Windows Communication Foundation (WCF)	Day, Evening, and Weekends	16 Clock	$900.00
50397A Complete Windows Communication Foundation (WCF)	Day, Evening, and Weekends	16 Clock	$900.00
50400A Designing Optimizing and Maintaining a Database Administrative Solution for Microsoft SQL Server 2008	Day, Evening, and Weekends	40 Clock	$2,250.00
50400A Designing Optimizing and Maintaining a Database Administrative Solution for Microsoft SQL Server 2008	Day, Evening, and Weekends	40 Clock	$2,250.00
50401A Designing and Optimizing Database Solutions with Microsoft SQL Server 2008	Day, Evening, and Weekends	40 Clock	$2,250.00
50401A Designing and Optimizing Database Solutions with Microsoft SQL Server 2008	Day, Evening, and Weekends	40 Clock	$2,250.00
50402A Implementing Forefront unfied Access Gateway 2010	Day, Evening, and Weekends	24 Clock	$1,350.00
50402A Implementing Forefront unfied Access Gateway 2010	Day, Evening, and Weekends	24 Clock	$1,350.00
5047B Introduction to Installing and Managing Microsoft Exchange Server 2007 SP1	Day, Evening, and Weekends	24 Clock	$1,350.00
5047B Introduction to Installing and Managing Microsoft Exchange Server 2007 SP1	Day, Evening, and Weekends	24 Clock	$1,350.00
5049A Managing Messaging Security using Microsoft Exchange Server 2007	Day, Evening, and Weekends	8 Clock	$450.00
5049A Managing Messaging Security using Microsoft Exchange Server 2007	Day, Evening, and Weekends	8 Clock	$450.00
5050A Recovering Messaging Servers and Databases Using Microsoft Exchange Server 2007	Day, Evening, and Weekends	8 Clock	$450.00
5050A Recovering Messaging Servers and Databases Using Microsoft Exchange Server 2007	Day, Evening, and Weekends	8 Clock	$450.00
5051A Monitoring and Troubleshooting Exchange Server 2007	Day, Evening, and Weekends	16 Clock	$900.00
5051A Monitoring and Troubleshooting Exchange Server 2007	Day, Evening, and Weekends	16 Clock	$900.00
5053A Designing a Messaging Infrastructure Using Microsoft Exchange Server 2007	Day, Evening, and Weekends	24 Clock	$1,350.00
5053A Designing a Messaging Infrastructure Using Microsoft Exchange Server 2007	Day, Evening, and Weekends	24 Clock	$1,350.00
5054A Designing a High Availability Messaging Solution using Microsoft Exchange Server 2007	Day, Evening, and Weekends	16 Clock	$900.00
5054A Designing a High Availability Messaging Solution using Microsoft Exchange Server 2007	Day, Evening, and Weekends	16 Clock	$900.00
5058A Deploying Microsoft Office 2007 Professional Plus	Day, Evening, and Weekends	16 Clock	$900.00
5058A Deploying Microsoft Office 2007 Professional Plus	Day, Evening, and Weekends	16 Clock	$900.00
5060A Implementing Microsoft Windows SharePoint Services 3.0	Day, Evening, and Weekends	16 Clock	$900.00
5060A Implementing Microsoft Windows SharePoint Services 3.0	Day, Evening, and Weekends	16 Clock	$900.00
5061A Implementing Microsoft Office SharePoint Server 2007	Day, Evening, and Weekends	24 Clock	$1,350.00
5061A Implementing Microsoft Office SharePoint Server 2007	Day, Evening, and Weekends	24 Clock	$1,350.00
5177A Implementing and Maintaining Instant Messaging Using Microsoft Office Communications Server 2007	Day, Evening, and Weekends	8 Clock	$450.00
5177A Implementing and Maintaining Instant Messaging Using Microsoft Office Communications Server 2007	Day, Evening, and Weekends	8 Clock	$450.00
5178 Implementing and Maintaining Audio/Visual Conferencing and Web Conferencing Using Microsoft Office Communications Server 2007	Day, Evening, and Weekends	16 Clock	$900.00
5178 Implementing and Maintaining Audio/Visual Conferencing and Web Conferencing Using Microsoft Office Communications Server 2007	Day, Evening, and Weekends	16 Clock	$900.00
5179 Implementing and Maintaining Telephony Using Microsoft Office Communications Server 2007	Day, Evening, and Weekends	16 Clock	$900.00
5179 Implementing and Maintaining Telephony Using Microsoft Office Communications Server 2007	Day, Evening, and Weekends	16 Clock	$900.00
5927A Microsoft Office Project 2007 Managing Projects	Day, Evening, and Weekends	24 Clock	$1,350.00
5927A Microsoft Office Project 2007 Managing Projects	Day, Evening, and Weekends	24 Clock	$1,350.00
5928A Microsoft Office Project Server 2007 Managing Projects	Day, Evening, and Weekends	24 Clock	$1,350.00
5928A Microsoft Office Project Server 2007 Managing Projects	Day, Evening, and Weekends	24 Clock	$1,350.00
5929A Microsoft Office Project Server 2007 Managing Projects and Programs	Day, Evening, and Weekends	40 Clock	$2,250.00
5929A Microsoft Office Project Server 2007 Managing Projects and Programs	Day, Evening, and Weekends	40 Clock	$2,250.00
6158A Updating Your SQL ServerÂ® 2005 Skills to SQL Server 2008	Day, Evening, and Weekends	24 Clock	$1,350.00
6158A Updating Your SQL ServerÂ® 2005 Skills to SQL Server 2008	Day, Evening, and Weekends	24 Clock	$1,350.00
6158C Updating Your SQL ServerÂ® 2005 Skills to SQL Server 2008	Day, Evening, and Weekends	24 Clock	$1,350.00
6158C Updating Your SQL ServerÂ® 2005 Skills to SQL Server 2008	Day, Evening, and Weekends	24 Clock	$1,350.00
619 Introduction to Adobe After Effects	Day, Evening, and Weekends	16 Clock	$900.00
619 Introduction to Adobe After Effects	Day, Evening, and Weekends	16 Clock	$900.00
6214A Effective Team Development Using Microsoft Visual Studio Team System	Day, Evening, and Weekends	24 Clock	$1,350.00
6214A Effective Team Development Using Microsoft Visual Studio Team System	Day, Evening, and Weekends	24 Clock	$1,350.00
6215A Implementing and Administering Microsoft Visual Studio 2008 Team Foundation Server	Day, Evening, and Weekends	16 Clock	$900.00
6215A Implementing and Administering Microsoft Visual Studio 2008 Team Foundation Server	Day, Evening, and Weekends	16 Clock	$900.00
6231A Maintaining a Microsoft SQL Server 2008 Database	Day, Evening, and Weekends	40 Clock	$2,250.00
6231A Maintaining a Microsoft SQL Server 2008 Database	Day, Evening, and Weekends	40 Clock	$2,250.00
6232A Implementing a Microsoft SQL Server 2008 Database	Day, Evening, and Weekends	40 Clock	$2,250.00
6232A Implementing a Microsoft SQL Server 2008 Database	Day, Evening, and Weekends	40 Clock	$2,250.00
6234A Implementing and Maintaining Microsoft SQL Server 2008 Analysis Services	Day, Evening, and Weekends	24 Clock	$1,350.00
6234A Implementing and Maintaining Microsoft SQL Server 2008 Analysis Services	Day, Evening, and Weekends	24 Clock	$1,350.00
6235A Implementing and Maintaining Microsoft SQL Server 2008 Integration Services	Day, Evening, and Weekends	24 Clock	$1,350.00
6235A Implementing and Maintaining Microsoft SQL Server 2008 Integration Services	Day, Evening, and Weekends	24 Clock	$1,350.00
6236A Implementing and Maintaining Microsoft SQL Server 2008 Reporting Services	Day, Evening, and Weekends	24 Clock	$1,350.00
6236A Implementing and Maintaining Microsoft SQL Server 2008 Reporting Services	Day, Evening, and Weekends	24 Clock	$1,350.00
6291A Updating your Technology Skills from Windows XP to Vista/Windows 7	Day, Evening, and Weekends	24 Clock	$1,350.00
6291A Updating your Technology Skills from Windows XP to Vista/Windows 7	Day, Evening, and Weekends	24 Clock	$1,350.00
6292A Installing and Configuring Windows 7 Client	Day, Evening, and Weekends	24 Clock	$1,350.00
6292A Installing and Configuring Windows 7 Client	Day, Evening, and Weekends	24 Clock	$1,350.00
6294 Planning and Managing Windows 7 Desktop Development and Environments (Beta)	Day, Evening, and Weekends	40 Clock	$2,250.00
6294 Planning and Managing Windows 7 Desktop Development and Environments (Beta)	Day, Evening, and Weekends	40 Clock	$2,250.00
6317A Upgrading Your SQL Server 2000 Skills to SQL Server 2008	Day, Evening, and Weekends	24 Clock	$1,350.00
6317A Upgrading Your SQL Server 2000 Skills to SQL Server 2008	Day, Evening, and Weekends	24 Clock	$1,350.00
6331 Deploying and Managing System Center Virtual Machine Manager V2	Day, Evening, and Weekends	24 Clock	$1,350.00
6331 Deploying and Managing System Center Virtual Machine Manager V2	Day, Evening, and Weekends	24 Clock	$1,350.00
6367A Introduction to Object Oriented Programming using Microsoft Visual Studio 2008 (Beta)	Day, Evening, and Weekends	24 Clock	$1,350.00
6367A Introduction to Object Oriented Programming using Microsoft Visual Studio 2008 (Beta)	Day, Evening, and Weekends	24 Clock	$1,350.00
6368A Programming with the Microsoft .NET Framework using Microsoft Visual Studio 2008	Day, Evening, and Weekends	40 Clock	$2,250.00
6368A Programming with the Microsoft .NET Framework using Microsoft Visual Studio 2008	Day, Evening, and Weekends	40 Clock	$2,250.00
6415A Updating Your Networking Infrastructure Technology Skills to Windows Server 2008 (Beta 3)	Day, Evening, and Weekends	24 Clock	$1,350.00
6415A Updating Your Networking Infrastructure Technology Skills to Windows Server 2008 (Beta 3)	Day, Evening, and Weekends	24 Clock	$1,350.00
6416C Updating your Network Infrastructure and Active Directory Technology Skills to Windows Server 2008	Day, Evening, and Weekends	40 Clock	$2,250.00
6416C Updating your Network Infrastructure and Active Directory Technology Skills to Windows Server 2008	Day, Evening, and Weekends	40 Clock	$2,250.00
6417B Updating your Applications Infrastructure Technology Skills to Windows Server 2008	Day, Evening, and Weekends	24 Clock	$1,350.00
6417B Updating your Applications Infrastructure Technology Skills to Windows Server 2008	Day, Evening, and Weekends	24 Clock	$1,350.00
6418C Deploying Windows Server 2008 (Beta)	Day, Evening, and Weekends	24 Clock	$1,350.00
6418C Deploying Windows Server 2008 (Beta)	Day, Evening, and Weekends	24 Clock	$1,350.00
6419A Configuring Managing and Maintaining Windows Server 2008 Servers	Day, Evening, and Weekends	40 Clock	$2,250.00
6419A Configuring Managing and Maintaining Windows Server 2008 Servers	Day, Evening, and Weekends	40 Clock	$2,250.00
6420A Fundamentals of Windows Server 2008 Network and Applications Infrastructure	Day, Evening, and Weekends	40 Clock	$2,250.00
6420A Fundamentals of Windows Server 2008 Network and Applications Infrastructure	Day, Evening, and Weekends	40 Clock	$2,250.00
6421A Configuring and Troubleshooting a Windows Server 2008 Network Infrastructure	Day, Evening, and Weekends	40 Clock	$2,250.00
6421A Configuring and Troubleshooting a Windows Server 2008 Network Infrastructure	Day, Evening, and Weekends	40 Clock	$2,250.00
6422A Implementing and Managing Windows Server 2008 Hyper-V	Day, Evening, and Weekends	24 Clock	$1,350.00
6422A Implementing and Managing Windows Server 2008 Hyper-V	Day, Evening, and Weekends	24 Clock	$1,350.00
6423A Implementing and Managing Windows Server 2008 Clustering	Day, Evening, and Weekends	24 Clock	$1,350.00
6423A Implementing and Managing Windows Server 2008 Clustering	Day, Evening, and Weekends	24 Clock	$1,350.00
6424A Fundamentals of Microsoft Server 2008 Active Directory	Day, Evening, and Weekends	24 Clock	$1,350.00
6424A Fundamentals of Microsoft Server 2008 Active Directory	Day, Evening, and Weekends	24 Clock	$1,350.00
6425B Configuring Windows Server 2008 Active Directory Domain Services	Day, Evening, and Weekends	40 Clock	$2,250.00
6425B Configuring Windows Server 2008 Active Directory Domain Services	Day, Evening, and Weekends	40 Clock	$2,250.00
6426B Configuring Identity and Access Solutions with Windows Server 2008 Active Directory	Day, Evening, and Weekends	24 Clock	$1,350.00
6426B Configuring Identity and Access Solutions with Windows Server 2008 Active Directory	Day, Evening, and Weekends	24 Clock	$1,350.00
6427A Configuring and Troubleshooting Internet Information Services 7.0 in Windows ServerÂ® 2008	Day, Evening, and Weekends	24 Clock	$1,350.00
6427A Configuring and Troubleshooting Internet Information Services 7.0 in Windows ServerÂ® 2008	Day, Evening, and Weekends	24 Clock	$1,350.00
6428A Configuring and Troubleshooting Windows Server® 2008 Terminal Services	Day, Evening, and Weekends	16 Clock	$900.00
6428A Configuring and Troubleshooting Windows Server® 2008 Terminal Services	Day, Evening, and Weekends	16 Clock	$900.00
6429A Configuring and Managing Windows Media Services	Day, Evening, and Weekends	16 Clock	$900.00
6429A Configuring and Managing Windows Media Services	Day, Evening, and Weekends	16 Clock	$900.00
6430B Planning for Windows Server 2008 Servers	Day, Evening, and Weekends	24 Clock	$1,350.00
6430B Planning for Windows Server 2008 Servers	Day, Evening, and Weekends	24 Clock	$1,350.00
6431A – Managing and Maintaining Windows Server 2008 Network Infrastructure Servers	Day, Evening, and Weekends	16 Clock	$900.00
6431A – Managing and Maintaining Windows Server 2008 Network Infrastructure Servers	Day, Evening, and Weekends	16 Clock	$900.00
6432A Managing and Maintaining Windows Server 2008 Active Directory Servers	Day, Evening, and Weekends	16 Clock	$900.00
6432A Managing and Maintaining Windows Server 2008 Active Directory Servers	Day, Evening, and Weekends	16 Clock	$900.00
6434A Automating Windows Server 2008 Administration with Windows PowerShell	Day, Evening, and Weekends	24 Clock	$1,350.00
6434A Automating Windows Server 2008 Administration with Windows PowerShell	Day, Evening, and Weekends	24 Clock	$1,350.00
6435A – Designing a Windows Server 2008 Network Infrastructure	Day, Evening, and Weekends	40 Clock	$2,250.00
6435A – Designing a Windows Server 2008 Network Infrastructure	Day, Evening, and Weekends	40 Clock	$2,250.00
6436A – Designing a Windows Server 2008 Active Directory Infrastructure and Services	Day, Evening, and Weekends	40 Clock	$2,250.00
6436A – Designing a Windows Server 2008 Active Directory Infrastructure and Services	Day, Evening, and Weekends	40 Clock	$2,250.00
6437A – Designing a Windows Server 2008 Applications Infrastructure	Day, Evening, and Weekends	24 Clock	$1,350.00
6437A – Designing a Windows Server 2008 Applications Infrastructure	Day, Evening, and Weekends	24 Clock	$1,350.00
6438A Implementing and Administering Windows SharePoint Services 3.0 in Windows Server 2008	Day, Evening, and Weekends	16 Clock	$900.00
6438A Implementing and Administering Windows SharePoint Services 3.0 in Windows Server 2008	Day, Evening, and Weekends	16 Clock	$900.00
6445 Implementing and Administering Windows Small Business Server 2008	Day, Evening, and Weekends	40 Clock	$2,250.00
6445 Implementing and Administering Windows Small Business Server 2008	Day, Evening, and Weekends	40 Clock	$2,250.00
6451A Planning Deploying and Managing Microsoft System Center Configuration Manager 2007	Day, Evening, and Weekends	40 Clock	$2,250.00
6451A Planning Deploying and Managing Microsoft System Center Configuration Manager 2007	Day, Evening, and Weekends	40 Clock	$2,250.00
6460A Visual Studio 2008 Connected Systems: Windows Presentation Foundation	Day, Evening, and Weekends	24 Clock	$1,350.00
6460A Visual Studio 2008 Connected Systems: Windows Presentation Foundation	Day, Evening, and Weekends	24 Clock	$1,350.00
6461A Windows Communication Foundation	Day, Evening, and Weekends	24 Clock	$1,350.00
6461A Windows Communication Foundation	Day, Evening, and Weekends	24 Clock	$1,350.00
6462A Windows Workflow Foundation	Day, Evening, and Weekends	16 Clock	$900.00
6462A Windows Workflow Foundation	Day, Evening, and Weekends	16 Clock	$900.00
6463A Visual Studio 2008: ASP.NET 3.5	Day, Evening, and Weekends	16 Clock	$900.00
6463A Visual Studio 2008: ASP.NET 3.5	Day, Evening, and Weekends	16 Clock	$900.00
6464A – Visual Studio 2008: ADO.NET 3.5	Day, Evening, and Weekends	16 Clock	$900.00
6464A – Visual Studio 2008: ADO.NET 3.5	Day, Evening, and Weekends	16 Clock	$900.00
983: Accelerated Training for Win NT 4.0	Day and Evening	40 Clock	$1,800.00
A+	Day	28 Clock	$2,295.00
A+ (FREE TUITION)	Day and Evening	70 Clock	$0.00
A+ and Network+ Certification Program	Day, Evening, Weekends and Online	85 Clock	$3,000.00
A+ and Network+ Certification Program	Day, Evening, Weekends and Online	85 Clock	$3,000.00
A+ Certification	Day and Evening	72 Clock	$2,495.00
A+ Certification	Day and Evening	72 Clock	$2,495.00
A+ Certification	Day and Evening	72 Clock	$2,495.00
A+ Certification	Day, Evening, and Weekends	54 Clock	$999.00
A+ Certification	Day	66 Clock	$1,200.00
A+ Certification	Day and Evening	62.75 Clock	$2,625.00
A+ Certification – Core Hardware	Day and Evening	40 Clock	$1,500.00
A+ Certification – Essentials	Day, Evening, Weekends and Online	40 Clock	$2,195.00
A+ Certification – Essentials	Day, Evening, Weekends and Online	40 Clock	$2,195.00
A+ Certification – Operating Systems	Day and Evening	40 Clock	$1,500.00
A+ Certification – Technician	Day, Evening, Weekends and Online	40 Clock	$2,195.00
A+ Certification – Technician	Day, Evening, Weekends and Online	40 Clock	$2,195.00
A+ Certification Prep	Day, Evening, and Weekends	108 Clock	$999.00
A+ Certification Prep – Hardware Fundamentals	Day and Evening	30 Clock	$995.00
A+ Certification Prep – Hardware Fundamentals	Day and Evening	30 Clock	$995.00
A+ Certification Prep – Hardware Fundamentals	Day and Evening	30 Clock	$995.00
A+ Certification Prep – Operating Systems Fundamentals	Day and Evening	30 Clock	$995.00
A+ Certification Prep – Operating Systems Fundamentals	Day and Evening	30 Clock	$995.00
A+ Certification Prep – Operating Systems Fundamentals	Day and Evening	30 Clock	$995.00
A+ Certification Self-Study	Home-Study	300 Clock	$225.00
A+ Certification Training	Day and Evening	62.75 Clock	$2,835.00
A+ Certification: Core Hardware	Day and Evening	30.5 Clock	$1,675.00
A+ Certification: Core Hardware	Day and Evening	30.5 Clock	$1,145.25
A+ Certification: Operating Systems	Day and Evening	32.25 Clock	$1,201.25
A+ Certification: Operating Systems	Day and Evening	32.25 Clock	$1,825.00
A+ Fundamentals	Day and Evening	11.5 Clock	$463.30
A+ Hardware	Day and Evening	32.5 Clock	$1,500.00
A+ Hardware Technician	Day, Evening, and Weekends	48 Clock	$1,995.00
A+ Operating Systems	Day and Evening	32.5 Clock	$1,500.00
A+ PC Hardware	Day, Evening, and Weekends	30 Clock	$950.00
A+ PC Software	Day, Evening, and Weekends	30 Clock	$950.00
A+ PC Technician	Evening	60 Clock	$1,900.00
A+ PC Technician	Day, Evening, and Weekends	60 Clock	$1,900.00
A+ PC Technician	Day, Evening, and Weekends	60 Clock	$1,999.00
A+ Technician	Day and Evening	65 Clock	$3,000.00
A+ Training Certification Program	Day and Evening	60 Clock	$1,990.00
A+ Training Certification Program	Day and Evening	60 Clock	$1,990.00
A+ Training Certification Program	Day and Evening	60 Clock	$1,990.00
A+, Network+ and MCTS	Day, Evening, Weekends and Online	149 Clock	$5,000.00
A+, Network+ and MCTS	Day, Evening, Weekends and Online	149 Clock	$5,000.00
A+, Network+, Windows 2000 Certification Training	Day and Evening	170.75 Clock	$5,257.00
A+/Network+ Certification Training	Day and Evening	92.75 Clock	$3,997.00
Aboveground/Underground Storage Tanks	Day	4 Clock	$250.00
Accelerated Terminal Server/MetaFrame 1.8 Administration	Day and Evening	35 Clock	$1,745.00
Accelerated Training for Microsoft SQL Server 7.0	Day and Evening	30 Clock	$1,625.00
Accelerated Training for Microsoft Windows NT 4.0	Day and Evening	30 Clock	$1,625.00
Access – Level 1	Day, Evening, Weekends and Online	16 Clock	$550.00
Access – Level 1	Day, Evening, Weekends and Online	16 Clock	$550.00
Access – Level 2	Day, Evening, Weekends and Online	16 Clock	$275.00
Access – Level 2	Day, Evening, Weekends and Online	16 Clock	$275.00
Access – Level 3	Day, Evening, Weekends and Online	16 Clock	$275.00
Access – Level 3	Day, Evening, Weekends and Online	16 Clock	$275.00
Access 2000 – Level 1	Day and Evening	16 Clock	$490.00
Access 2000 – Level 2	Day and Evening	16 Clock	$490.00
Access 2000 – Level 3	Day and Evening	16 Clock	$490.00
Access 2000 & Applications Level 1	Day and Evening	30 Clock	$251.50
Access 2000 & Applications Level 2	Day and Evening	26 Clock	$266.50
Access 2000 & Applications Level 3	Day and Evening	30 Clock	$278.50
Access 2000 Advanced	Day and Evening	6 Clock	$199.00
Access 2000 Advanced	Day and Evening	6 Clock	$199.00
Access 2000 Advanced	Day and Evening	6 Clock	$199.00
Access 2000 Intermediate	Day and Evening	6 Clock	$199.00
Access 2000 Intermediate	Day and Evening	6 Clock	$199.00
Access 2000 Intermediate	Day and Evening	6 Clock	$199.00
Access 2000 Introduction	Day and Evening	6 Clock	$199.00
Access 2000 Introduction	Day and Evening	6 Clock	$199.00
Access 2000 Introduction	Day and Evening	6 Clock	$199.00
Access 2000 Level 1	Day and Evening	20 Clock	$151.50
Access 2000 Level 2	Day and Evening	20 Clock	$166.50
Access 2000 Level 3	Day and Evening	20 Clock	$178.50
Access 2002 Advanced	Day and Evening	6 Clock	$199.00
Access 2002 Advanced	Day and Evening	6 Clock	$199.00
Access 2002 Advanced	Day and Evening	6 Clock	$199.00
Access 2002 Intermediate	Day and Evening	6 Clock	$199.00
Access 2002 Intermediate	Day and Evening	6 Clock	$199.00
Access 2002 Intermediate	Day and Evening	6 Clock	$199.00
Access 2002 Introduction	Day and Evening	6 Clock	$199.00
Access 2002 Introduction	Day and Evening	6 Clock	$199.00
Access 2002 Introduction	Day and Evening	6 Clock	$199.00
Access 2002- Level 1	Day and Evening	16 Clock	$490.00
Access 2002- Level 2	Day and Evening	16 Clock	$490.00
Access 2003 Advanced	Day and Evening	6 Clock	$199.00
Access 2003 Advanced	Day and Evening	6 Clock	$199.00
Access 2003 Advanced	Day and Evening	6 Clock	$199.00
Access 2003 Intermediate	Day and Evening	6 Clock	$199.00
Access 2003 Intermediate	Day and Evening	6 Clock	$199.00
Access 2003 Intermediate	Day and Evening	6 Clock	$199.00
Access 2003 Introduction	Day and Evening	6 Clock	$199.00
Access 2003 Introduction	Day and Evening	6 Clock	$199.00
Access 2003 Introduction	Day and Evening	6 Clock	$199.00
Access 2003: VBA Programming	Day, Evening, and Weekends	8 Clock	$275.00
Access 2003: VBA Programming	Day, Evening, and Weekends	8 Clock	$275.00
Access 2007 Application Development	Day, Evening, and Weekends	8 Clock	$275.00
Access 2007 Application Development	Day, Evening, and Weekends	8 Clock	$275.00
Access 2007 New Features	Day, Evening, and Weekends	8 Clock	$275.00
Access 2007 New Features	Day, Evening, and Weekends	8 Clock	$275.00
Access 2007: VBA Programming	Day, Evening, and Weekends	8 Clock	$275.00
Access 2007: VBA Programming	Day, Evening, and Weekends	8 Clock	$275.00
Access 97 Advanced	Day and Evening	6 Clock	$199.00
Access 97 Advanced	Day and Evening	6 Clock	$199.00
Access 97 Advanced	Day and Evening	6 Clock	$199.00
Access 97 Intermediate	Day and Evening	6 Clock	$199.00
Access 97 Intermediate	Day and Evening	6 Clock	$199.00
Access 97 Intermediate	Day and Evening	6 Clock	$199.00
Access 97 Introduction	Day and Evening	6 Clock	$199.00
Access 97 Introduction	Day and Evening	6 Clock	$199.00
Access 97 Introduction	Day and Evening	6 Clock	$199.00
ACCESS 97 LEVEL 1	Day and Evening	20 Clock	$175.50
ACCESS 97 LEVEL 1 & APPLICATIONS	Day and Evening	30 Clock	$280.50
ACCESS 97 LEVEL 2	Day and Evening	16 Clock	$185.50
ACCESS 97 LEVEL 2 & APPLICATIONS	Day and Evening	26 Clock	$280.50
Access® 2010: Transition from Access® 2003	Day, Evening, and Weekends	8 Clock	$275.00
Access® 2010: Transition from Access® 2003	Day, Evening, and Weekends	8 Clock	$275.00
Accident Prevention	Day	2 Clock	$75.00
Accounting	Day		$11,715.00
Accounting	Day and Evening	64 Quarter Credit	$12,975.00
Accounting Assistant	Day	29 Credit	$5,200.00
Accounting Technician	Day and Evening	280 Clock	$4,900.00
Accounting Technician Diploma	Day and Evening	600 Clock	$7,600.00
Acrobat – Level 1	Day, Evening, and Weekends	8 Clock	$395.00
Acrobat – Level 1	Day, Evening, and Weekends	8 Clock	$395.00
Acrobat – Level 2	Day, Evening, and Weekends	8 Clock	$395.00
Acrobat – Level 2	Day, Evening, and Weekends	8 Clock	$395.00
Act 2000 – Level 1	Day and Evening	8 Clock	$245.00
Act 2000 – Level 2	Day and Evening	8 Clock	$245.00
Act! – Level 1	Day, Evening, Weekends and Online	8 Clock	$275.00
Act! – Level 1	Day, Evening, Weekends and Online	8 Clock	$275.00
Act! – Level 2	Day, Evening, Weekends and Online	8 Clock	$275.00
Act! – Level 2	Day, Evening, Weekends and Online	8 Clock	$275.00
ACT! 4.0	Day and Evening	10 Clock	$160.00
Active Directory/Group Policy	Day and Evening	7.2 Clock	$199.00
Administering a Microsoft SQL Server 2000 Database	Day and Evening	30 Clock	$1,043.75
Administering a Microsoft SQL Server 2000 Database	Day and Evening	35 Clock	$1,725.00
Administering IBM Lotus Domino 6: Building the Infrastructure	Day and Evening	14 Clock	$337.50
Administering IBM Lotus Domino 6: Managing Servers and Users	Day and Evening	14 Clock	$337.50
Administering IBM Lotus Domino 6: Operating Fundamentals	Day and Evening	6 Clock	$168.75
Administering Microsoft SQL Server 2012 Databases	Day and Evening	36 Clock	$2,495.00
Administering Microsoft SQL Server 2012 Databases	Day and Evening	36 Clock	$2,495.00
Administering MS Systems Management Server 2.0	Day and Evening	18 Clock	$1,035.00
Administering System Center 2012 Configuration Manager	Day and Evening	36 Clock	$2,495.00
Administering System Center 2012 Configuration Manager	Day and Evening	36 Clock	$2,495.00
Administering Windows Server 2012	Day and Evening	36 Clock	$2,495.00
Administering Windows Server 2012	Day and Evening	36 Clock	$2,495.00
Administrative Assistant	Day	34.4 Credit	$5,200.00
Administrative Assistant	Day and Evening	261 Clock	$2,196.70
Administrative Assistant	Day and Evening	279 Clock	$1,993.50
Administrative Health Specialist	Day	51 Quarter Credit	$16,650.00
Administrative Health Specialist	Evening	51 Quarter Credit	$17,600.00
Administrative Health Specialist	Evening	51 Quarter Credit	$17,600.00
Administrative Health Specialist	Day	51 Quarter Credit	$16,650.00
Administrative Medical/Dental Office	Day and Evening	8.1 Credit	$3,750.00
Administrative Medical/Dental Office	Day and Evening	8.1 Credit	$3,750.00
Administrative Office Professional	Day and Evening	35 Credit	$11,800.00
Administrative Office Professional	Day and Evening	35 Credit	$11,800.00
Administrative Office Professional	Day and Online	33 Credit	$12,995.00
Administrative Office Professional	Evening and Online	33 Credit	$12,995.00
Administrative Office Technologist	Evening	26.5 Credit	$5,200.00
Administrative Office Technologist (with legal electives)	Evening	28.1 Credit	$4,300.00
Adobe Captivate – Level 1	Day, Evening, and Weekends	8 Clock	$395.00
Adobe Captivate – Level 1	Day, Evening, and Weekends	8 Clock	$395.00
Adobe Contribute	Day, Evening, and Weekends	8 Clock	$395.00
Adobe Contribute	Day, Evening, and Weekends	8 Clock	$395.00
Adobe CS5 – New Features	Day, Evening, and Weekends	8 Clock	$395.00
Adobe CS5 – New Features	Day, Evening, and Weekends	8 Clock	$395.00
Adobe Illustrator 10.0 Level 1	Day and Evening	6.5 Clock	$175.00
Adobe Illustrator 10.0 Level 2	Day and Evening	6.5 Clock	$175.00
Adobe Pagemaker 7.0 Level 1	Day and Evening	6.5 Clock	$175.00
Adobe Pagemaker 7.0 Level 2	Day and Evening	6.5 Clock	$175.00
Adobe Photoshop 7.0 Level 1	Day and Evening	6.5 Clock	$175.00
Adobe Photoshop 7.0 Level 2	Day and Evening	6.5 Clock	$175.00
Adobe Photoshop Basic Skills	Day and Evening	14 Clock	$175.00
Adult + Level 1 Competitive Acting	Day and Evening	40 Clock	$1,450.00
Adult + Level 2 Competitive (Modeling & Acting)	Day and Evening	60 Clock	$2,400.00
Adult + Level 3 Elite (Modeling & Acting)	Day and Evening	100 Clock	$5,400.00
Adult + Level 4 Elite (Modeling & Acting)	Day and Evening	200 Clock	$7,400.00
Adulte + Elite Level 5 (Modeling & Acting)	Day and Evening	300 Clock	$9,400.00
Advance Java Programming	Day, Evening, Weekends and Online	40 Clock	$1,350.00
Advance Java Programming	Day, Evening, Weekends and Online	40 Clock	$1,350.00
Advanced Citrix Server Implementation	Day and Evening	14 Clock	$600.00
Advanced Culinary Arts Program-Includes Externship	Day and Evening	34 Credit
Advanced Culinary Arts Program-Includes Externship	Day and Evening	34 Credit
Advanced Esthetics	Day, Evening, and Weekends	144 Clock	$2,535.00
Advanced Excel	Day and Evening	9 Clock	$110.00
Advanced Interpersonal Communication	Day, Evening, and Weekends	8 Clock	$275.00
Advanced Interpersonal Communication	Day, Evening, and Weekends	8 Clock	$275.00
Advanced IP Class	Day and Evening	7.2 Clock	$199.00
Advanced Java Programming	Day, Evening, and Weekends	16 Clock	$900.00
Advanced Java Programming	Day and Evening	32.5 Clock	$1,393.75
Advanced Java Programming	Day and Evening	32.5 Clock	$2,075.00
Advanced Java Programming	Day, Evening, and Weekends	16 Clock	$900.00
Advanced JavaScript Programming	Day, Evening, and Weekends	16 Clock	$900.00
Advanced JavaScript Programming	Day, Evening, and Weekends	16 Clock	$900.00
Advanced Medical Terminology – On Line	Online	16 Lessons	$400.00
Advanced Medical Terminology (Home-Study)	Home-Study	16 Lessons	$400.00
Advanced Medical Transcription Practice Unit (Home-Study)	Home-Study	600 Clock	$1,000.00
Advanced Nails	Day, Evening, and Weekends	144 Clock	$1,745.00
Advanced NDS Tools & Diagnostics	Day and Evening	35 Clock	$1,800.00
Advanced Novell eDirectory	Day and Evening	30 Clock	$996.25
Advanced Powered Industrial Forklift Certification (Groups)	Days and Weekends	40 Clock	$1,400.00
Advanced Powered Industrial Forklift Certification with Order Picker	Days and Weekends	56 Clock	$2,000.00
Advanced Project Management	Day	36 Clock	$2,495.00
Advanced QuickBooks/QuickBooks Pro	Day	12 Clock	$300.00
Advanced Solutions of Microsoft SharePoint Server 2013	Day and Evening	36 Clock	$2,495.00
Advanced Solutions of Microsoft SharePoint Server 2013	Day and Evening	36 Clock	$2,495.00
Advanced Stylist	Day, Evening, and Weekends	40 Clock	$2,945.00
ADVANCED TROUBLESHOOTING 1	Day and Evening	20 Clock	$175.00
ADVANCED TROUBLESHOOTING 2	Day and Evening	20 Clock	$175.00
ADVANCED TROUBLESHOOTING 3	Day and Evening	20 Clock	$190.00
ADVANCED TROUBLESHOOTING 4	Day and Evening	20 Clock	$190.00
Advanced Use of Unix	Day and Evening	12 Clock	$700.00
Advanced Windows Store App Development Using C#	Day and Evening	36 Clock	$2,495.00
Advanced Windows Store App Development Using C#	Day and Evening	36 Clock	$2,495.00
Advanced Word	Day and Evening	9 Clock	$110.00
Aesthetics	Day and Evening	650 Clock	$3,600.00
Aesthetics/Skin Care	Evening	300 Clock	$3,715.00
Air Conditioning	Day and Evening	36 Clock	$1,165.00
Air Conditioning	Day and Evening	36 Clock	$1,165.00
Air Conditioning, Refrigeration, and Heating Technology	Day and Evening	55.5 Credit	$24,168.00
Air Emission Sources & Permitting	Day	4 Clock	$250.00
Appliance Inspection – 201	Online	4 Clock	$69.00
Architectural Engineering Design & Technology	Day and Evening	1600 Clock	$10,800.00
Architectural Engineering Drafting	Day and Evening	800 Clock	$5,400.00
Asbestos Awareness OSHA	Day	2 Clock	$100.00
Asbestos Operations & Maintenance	Day	16 Clock	$300.00
Assembler Language Workshop	Day and Evening	32.5 Clock	$1,225.00
Auditing T.S.D.’s	Day	3 Clock	$200.00
Autobody Repair & Refinishing	Day and Evening	1200 Clock	$14,800.00
AUTOCAD	Day, Evening, and Weekends	120 Clock	$6,999.00
AUTOCAD 2002	Day, Evening, and Weekends	240 Clock	$6,999.00
Automotive Mechanics	Evening	29.5 Credit	$15,450.00
Automotive Mechanics	Day	29.5 Credit	$15,450.00
Automotive Technology	Day	60 Credit	$30,901.00
Automotive Technology	Evening	60 Credit	$30,901.00
Automotive Technology	Day and Evening	1200 Clock	$14,800.00
Automotive Technology	Evening	68 Quarter Credit	$25,980.00
Automotive Technology	Day	68 Quarter Credit	$24,920.00
Automotive Technology	Evening	68 Quarter Credit	$25,980.00
Automotive Technology	Evening	68 Quarter Credit	$25,980.00
Automotive Technology	Evening	68 Quarter Credit	$25,980.00
Automotive Technology	Evening	68 Quarter Credit	$25,980.00
Automotive Technology (Early Day)	Day	68 Quarter Credit	$24,920.00
Automotive Technology (Early Day)	Day	68 Quarter Credit	$24,920.00
Automotive Technology (Early Day)	Day	68 Quarter Credit	$24,920.00
Automotive Technology (Early Day)	Day	68 Quarter Credit	$24,920.00
Automotive Technology (Mid-Day)	Day	68 Clock	$22,428.00
Automotive Technology (Mid-Day)	Day	68 Quarter Credit	$22,428.00
Automotive Technology (Mid-Day)	Day	68 Quarter Credit	$22,428.00
Automotive Technology (Mid-Day)	Day	68 Quarter Credit	$22,428.00
Automotive Technology (Mid-Day)	Day	68 Quarter Credit	$22,428.00
Automotive Technology with AUDI Education Partnership	Day	70 Credit	$35,655.00
Automotive Technology with AUDI Education Partnership	Evening	70 Credit	$35,655.00
B 2 License – Oil Burner Servicer and Installer	Day and Evening	288 Clock	$8,346.00
B 2 License – Oil Burner Servicer and Installer	Day and Evening	288 Clock	$8,346.00
Baking and Pastry Arts	Day, Evening, and Weekends	31 Credit	$12,000.00
Barber	Day, Evening, and Weekends	1000 Clock	$8,000.00
Barber	Day, Evening, and Weekends	1000 Clock	$8,000.00
Barber	Days and Weekends	1000 Clock	$13,900.00
Barbering	Day and Evening	1000 Clock	$12,100.00
Barbering	Day, Evening, and Weekends	1000 Clock	$9,200.00
Barbering	Day	1000 Clock	$11,000.00
Barbering	Day, Evening, and Weekends	1000 Clock	$9,000.00
Barbering	Day, Evening, and Weekends	1000 Clock	$15,200.00
Barbering	Days and Weekends	1000 Clock	$10,000.00
Barbering	Day, Evening, and Weekends	1000 Clock	$7,900.00
Barbering	Days and Weekends	1000 Clock	$10,000.00
Barbering	Day, Evening, and Weekends	1000 Clock	$6,500.00
Barbering	Day, Evening, and Weekends	1000 Clock	$12,200.00
Barbering	Day, Evening, and Weekends	1000 Clock	$7,440.00
Barbering	Day, Evening, and Weekends	1000 Clock	$12,000.00
Barbering	Day, Evening, and Weekends	1000 Clock	$12,000.00
Barbering	Day, Evening, and Weekends	1000 Clock	$12,000.00
Barbering	Day, Evening, and Weekends	1000 Clock	$18,000.00
Barbering	Evening and Weekends	1000 Clock	$15,200.00
Barbering	Day, Evening, and Weekends	1000 Clock	$14,500.00
Barbering	Day, Evening, and Weekends	1000 Clock	$10,150.00
Bartending/Mixology	Day and Evening	40 Clock	$375.00
Basic Accounting	Day	15 Clock	$350.00
Basic Administration of Microsoft Windows 2000	Day and Evening	24 Clock	$1,035.00
Basic Bookkeeping Level 1	Day and Evening	18 Clock	$136.50
BASIC BOOKKEEPING LEVEL 1	Day and Evening	18 Clock	$150.50
BASIC BOOKKEEPING LEVEL 2	Day and Evening	20 Clock	$150.50
Basic Bookkeeping Level 2	Day and Evening	20 Clock	$151.50
Basic Computer Skills for Construction Professionals	Evening	18 Clock	$475.00
Basic Electricity	Day and Evening	36 Clock	$1,235.00
Basic Electricity	Day and Evening	36 Clock	$1,235.00
Basic Electronic	Day	16 Credit	$7,900.00
Basic Electronic	Day	17 Credit	$8,400.00
Basic Electronic	Day	17 Credit	$8,400.00
Basic Internet Fundamentals	Day and Evening	6 Clock	$199.00
Basic Internet Fundamentals	Day and Evening	6 Clock	$199.00
Basic Internet Fundamentals	Day and Evening	6 Clock	$199.00
BASIC NETWORKING 1	Day and Evening	20 Clock	$190.00
BASIC NETWORKING 2	Day and Evening	20 Clock	$210.00
Basic PC Fundamentals	Day, Evening, and Weekends	12 Clock	$250.00
Basic Phlebotomy Technician	Evening	120 Clock	$825.00
Basic Refrigeration	Day and Evening	36 Clock	$1,533.00
Basic Refrigeration	Day and Evening	36 Clock	$1,533.00
BASIC TROUBLESHOOTING 1	Day and Evening	20 Clock	$175.00
BASIC TROUBLESHOOTING 2	Day and Evening	20 Clock	$175.00
BASIC TROUBLESHOOTING 3	Day and Evening	20 Clock	$175.00
Basics for Writing Stories & Articles for Publication	Home-Study	8 Lessons	$465.00
Basics for Writing Stories & Articles for Publication	Home-Study	8 Lessons	$465.00
Basics of Construction Estimating	Evening	18 Clock	$375.00
Beginning & Intermediate Jewelry Repair	Home-Study	12 Weeks	$700.00
Beginning & Intermediate Watch Repair	Home-Study	9 Weeks	$600.00
Beginning Medical Transcription (Home Study)	Home-Study	596 Clock	$3,400.00
Beyond the Basics: Creating & Selling Short Stories and Articles	Home-Study	8 Lessons	$699.00
Beyond the Basics: Creating & Selling Short Stories and Articles	Home-Study	8 Lessons	$737.00
Billing and Coding Specialist	Day, Evening, and Weekends	96 Clock	$750.00
Blackberry End User Training	Day, Evening, and Weekends	8 Clock	$275.00
Blackberry End User Training	Day, Evening, and Weekends	8 Clock	$275.00
Bloodborne Pathogens	Day	2 Clock	$150.00
Bootcamp for the Help Desk Analyst	Day and Evening	18 Clock	$1,010.00
Bootcamp for the Help Desk Analyst	Day and Evening	18.5 Clock	$456.25
Breaking Into Print	Home-Study	12 Lessons	$893.00
Breaking Into Print	Home-Study	12 Lessons	$893.00
Budgeting	Day, Evening, and Weekends	8 Clock	$275.00
Budgeting	Day, Evening, and Weekends	8 Clock	$275.00
Building Analyst	Day	36 Clock	$1,645.00
Building Analyst	Day	48 Clock	$1,500.00
Building Cisco Multilayer Switched Networks	Day and Evening	35 Clock	$2,595.00
Building Cisco Multilayer Switched Networks (BCMSN)	Day and Evening	36 Clock	$2,995.00
Building Cisco Multilayer Switched Networks (BCMSN)	Day and Evening	36 Clock	$2,995.00
Building Cisco Multilayer Switched Networks (BCMSN)	Day and Evening	36 Clock	$2,995.00
Building Cisco Multi-Layer Switched Networks (BCMSN)	Day, Evening, Weekends and Online	40 Clock	$2,995.00
Building Cisco Multi-Layer Switched Networks (BCMSN)	Day, Evening, Weekends and Online	40 Clock	$2,995.00
Building Cisco Remote Access Networks (BCRAN)	Day, Evening, Weekends and Online	40 Clock	$2,995.00
Building Cisco Remote Access Networks (BCRAN)	Day, Evening, Weekends and Online	40 Clock	$2,995.00
Building Cisco® Multilayer Switched Networks	Day and Evening	35 Clock	$1,646.25
Building Cisco® Remote Access Networks	Day and Evening	35.25 Clock	$1,646.25
Building Codes – 101	Home-Study	8 Clock	$119.00
Building COM+ Applications Using Microsoft .NET Enterprise Services	Day and Evening	29.25 Clock	$1,043.75
Building Database Client Applications Using JDBC 2.0	Day and Evening	12 Clock	$358.13
Building Distributed Applications for Microsoft Windows 2000 with Visual Basic 6	Day and Evening	35 Clock	$1,885.00
Building Scalable Cisco Internetworks (BSCI)	Day and Evening	36 Clock	$2,995.00
Building Scalable Cisco Internetworks (BSCI)	Day and Evening	36 Clock	$2,995.00
Building Scalable Cisco Internetworks (BSCI)	Day and Evening	36 Clock	$2,995.00
Building Scalable Cisco Networks	Day and Evening	35 Clock	$2,295.00
Building Scalable Cisco Networks (BSCN)	Day, Evening, Weekends and Online	40 Clock	$2,995.00
Building Scalable Cisco Networks (BSCN)	Day, Evening, Weekends and Online	40 Clock	$2,995.00
Building Solutions for Microsoft Windows 2000 with Visual Basic 6	Day and Evening	21 Clock	$1,035.00
Building Web Applications using MS Visual Studio .NET (2310)	Day and Evening	36 Clock	$1,995.00
Building Web Applications using MS Visual Studio .NET (2310) Self-Study	Home-Study	150 Clock	$249.99
Building XML-Based Web Applications	Day and Evening	30 Clock	$1,725.00
Building XML-Based Web Applications	Day and Evening	30 Clock	$1,043.75
Business & Marketing	Day	816 Clock	$11,715.00
Business Accounting	Day, Evening, Weekends and Online	8 Clock	$275.00
Business Accounting	Day, Evening, Weekends and Online	8 Clock	$275.00
BUSINESS ANALYSIS	Day and Evening	16 Clock	$165.50
BUSINESS CORRESPONDENCE LEVEL 1	Day and Evening	32 Clock	$253.00
Business Correspondence Level 1	Day and Evening	32 Clock	$264.00
Business Correspondence Level 2	Day and Evening	32 Clock	$264.00
BUSINESS CORRESPONDENCE LEVEL 2	Day and Evening	32 Clock	$253.00
Business Ethics	Day, Evening, and Weekends	8 Clock	$275.00
Business Ethics	Day, Evening, and Weekends	8 Clock	$275.00
Business Etiquette	Day, Evening, and Weekends	8 Clock	$275.00
Business Etiquette	Day, Evening, and Weekends	8 Clock	$275.00
Business Information Processing	Evening	48 Credit	$14,300.00
Business Intelligence Bootcamp	Day, Evening, and Weekends	40 Clock	$3,495.00
Business Intelligence Bootcamp	Day, Evening, and Weekends	40 Clock	$3,495.00
BUSINESS PLANNING	Day and Evening	16 Clock	$165.50
Business Planning	Day and Evening	16 Clock	$157.50
Business Writing	Day, Evening, and Weekends	8 Clock	$275.00
Business Writing	Day, Evening, and Weekends	8 Clock	$275.00
Business Writing Skills Using Word	Day and Evening	6 Clock	$199.00
Business Writing Skills Using Word	Day and Evening	6 Clock	$199.00
Business Writing Skills Using Word	Day and Evening	6 Clock	$199.00
C Programming	Day, Evening, and Weekends	72 Clock	$999.00
C Programming	Day, Evening, and Weekends	36 Clock	$999.00
C/C++	Day, Evening, and Weekends	36 Clock	$1,800.00
C++ Programming	Day, Evening, and Weekends	72 Clock	$1,999.00
C++ Programming	Day, Evening, and Weekends	36 Clock	$1,999.00
CADD Technology	Day	68 Quarter Credit	$25,240.00
CADD Technology	Day	68 Quarter Credit	$25,240.00
CADD Technology	Day	68 Quarter Credit	$25,240.00
CADD Technology	Day	68 Quarter Credit	$25,240.00
CADD Technology	Day	68 Quarter Credit	$25,240.00
CADD Technology	Evening	68 Quarter Credit	$25,230.00
Capture your Audience – add Multimedia to your PowerPoint Presentation	Day and Evening	3 Clock	$79.00
Capture your Audience – add Multimedia to your PowerPoint Presentation	Day and Evening	3 Clock	$79.00
Capture your Audience – add Multimedia to your PowerPoint Presentation	Day and Evening	3 Clock	$79.00
Cardiac Medical Sonography	Day and Evening	1652 Clock	$15,000.00
Cardiac Medical Sonography	Day and Online	1652 Clock	$15,000.00
Cardiovascular Technologist	Day and Evening	2020 Clock	$18,995.00
Career Computer and Network Technology (Day)	Day	73 Quarter Credit	$24,920.00
Career Computer and Network Technology (Day)	Day	73 Quarter Credit	$24,920.00
Career Computer and Network Technology (Day)	Day	73 Quarter Credit	$24,920.00
Career Computer and Network Technology (Day)	Day	73 Quarter Credit	$24,920.00
Career Computer and Network Technology (Evening)	Evening	73 Quarter Credit	$25,980.00
Career Computer and Network Technology (Evening)	Evening	73 Quarter Credit	$25,980.00
Career Computer and Network Technology (Evening)	Evening	73 Quarter Credit	$25,980.00
Career Computer and Network Technology (Evening)	Evening	73 Quarter Credit	$25,980.00
Career Electronics Systems Technician	Evening	76 Quarter Credit	$24,900.00
Career Electronics Systems Technician	Evening	76 Quarter Credit	$24,900.00
Career Electronics Systems Technician	Evening	76 Quarter Credit	$24,900.00
Career Electronics Systems Technician	Evening	76 Quarter Credit	$24,900.00
Career Electronics Systems Technician	Day	76 Quarter Credit	$23,880.00
Career Electronics Systems Technician	Day	76 Quarter Credit	$23,880.00
Career Electronics Systems Technician	Day	76 Quarter Credit	$23,880.00
Career Electronics Systems Technician	Day	76 Quarter Credit	$23,880.00
Career HVACR	Evening	78 Quarter Credit	$25,980.00
Career HVACR	Evening	78 Quarter Credit	$25,980.00
Career HVACR	Evening	78 Quarter Credit	$25,980.00
Career HVACR	Evening	78 Quarter Credit	$25,980.00
Career HVACR	Evening	78 Quarter Credit	$25,980.00
Career HVACR (Early Day)	Day	78 Quarter Credit	$24,920.00
Career HVACR (Early Day)	Day	78 Quarter Credit	$24,920.00
Career HVACR (Early Day)	Day	78 Quarter Credit	$24,920.00
Career HVACR (Early Day)	Day	78 Quarter Credit	$24,920.00
Career HVACR (Early Day)	Day	78 Quarter Credit	$24,920.00
Career HVACR (Mid-Day)	Day	78 Quarter Credit	$22,428.00
Career HVACR (Mid-Day)	Day	78 Quarter Credit	$22,428.00
Career HVACR (Mid-Day)	Day	78 Quarter Credit	$22,428.00
Career HVACR (Mid-Day)	Day	78 Quarter Credit	$22,428.00
Career HVACR (Mid-Day)	Day	78 Quarter Credit	$22,428.00
Career Industrial, Commercial & Residential Electrician	Evening	74 Quarter Credit	$25,980.00
Career Industrial, Commercial & Residential Electrician	Evening	74 Quarter Credit	$25,980.00
Career Industrial, Commercial & Residential Electrician	Evening	74 Quarter Credit	$25,980.00
Career Industrial, Commercial & residential Electrician	Evening	74 Quarter Credit	$25,980.00
Career Industrial, Commercial & Residential Electrician	Evening	74 Quarter Credit	$25,980.00
Career Industrial, Commercial & Residential Electrician (Early Day)	Day	74 Quarter Credit	$24,920.00
Career Industrial, Commercial & Residential Electrician (Early Day)	Day	74 Quarter Credit	$24,920.00
Career Industrial, Commercial & Residential Electrician (Early Day)	Day	74 Quarter Credit	$24,920.00
Career Industrial, Commercial & Residential Electrician (Mid-Day)	Day	74 Quarter Credit	$22,428.00
Career Industrial, Commercial & Residential Electrician (Mid-Day)	Day	74 Quarter Credit	$22,428.00
Career Industrial, Commercial & Residential Electrician (Mid-Day)	Day	74 Quarter Credit	$22,428.00
Career Industrial, Commercial & Residential Electrician (Mid-Day)	Day	74 Quarter Credit	$22,428.00
Career Industrial, Commercial & Residential Electrician (Mid-Day)	Day	74 Quarter Credit	$22,428.00
Career Industrial, Commerical & Residential Electrician (Early Day)	Day	74 Quarter Credit	$24,920.00
Career Industrial, Commerical & Residential Electrician (Early Day)	Day	74 Quarter Credit	$24,920.00
Career Management	Day and Evening	30 Clock	$157.50
Career Program in Dog Grooming	Day and Evening	200 Clock	$4,500.00
Career Program in Dog Grooming	Saturday	200 Clock	$4,500.00
Carpentry I	Evening and Online	144 Clock	$1,700.00
Carpentry II	Evening and Online	144 Clock	$1,700.00
Carpentry III	Evening and Online	144 Clock	$1,700.00
Carpentry IV	Evening and Online	144 Clock	$1,700.00
CCNA Certification Prep	Day, Evening, and Weekends	36 Clock	$2,499.00
CCNA Prep	Day and Evening	36 Clock	$1,995.00
CCNA Prep	Day and Evening	36 Clock	$1,995.00
CCNA Prep	Day and Evening	36 Clock	$1,995.00
CCNA Prep & MCTS: Network Infrastructure	Day	72 Clock	$4,150.00
CCNA Prep and MCP	Day and Evening	93.6 Clock	$4,495.00
CCNA Prep Self-Study	Home-Study	150 Clock	$279.99
CCNA—CISCO	Day, Evening, and Weekends	36 Clock	$1,999.00
CCNP	Day and Evening	180 Clock	$10,500.00
CCSP	Day and Evening	158.4 Clock	$12,850.00
CDL (Tractor Trailer Training)	Day and Evening	200 Clock	$4,900.00
CDL Class A Advanced	Day and Evening	160 Clock	$6,199.00
CDL Class A Advanced Tractor-Trailer Training (Groups)	Days and Weekends	360 Clock	$7,000.00
CDL Class A Advanced Tractor-Trailer Training (One-on-One)	Days and Weekends	110 Clock	$8,200.00
CDL Class A Basic	Day and Evening	20 Clock	$2,499.00
CDL Class A Dump-Truck/Trailer Training	Day, Evening, and Weekends	160 Clock	$2,795.00
CDL Class A Intermediate	Day and Evening	50 Clock	$4,299.00
CDL Class A Long-Haul Training	Day, Evening, and Weekends	400 Clock	$5,626.00
CDL Class A Tractor Trailer Training (1 on 1 Instruction)	Days and Weekends	65 Clock	$4,400.00
CDL Class A Tractor-Trailer	Days and Weekends	75 Clock	$4,800.00
CDL Class A Tractor-Trailer Over-the-Road Training Program	Days and Weekends	160 Clock	$4,500.00
CDL Class B Advanced	Day and Evening	40 Clock	$2,999.00
CDL Class B Advanced Heavy Straight Trucks (1 on 1 Instruction)	Days and Weekends	44 Clock	$3,100.00
CDL Class B Basic	Day and Evening	12 Clock	$1,299.00
CDL- Class B Commercial Drivers License	Day	41 Clock	$2,225.00
CDL Class B Heavy Straight Truck Training (1 on 1 Instruction)	Days and Weekends	32 Clock	$2,250.00
CDL Class B Passenger Bus Training	Days and Weekends	44 Clock	$3,100.00
CDL Class B Straight Truck	Days and Weekends	40 Clock	$1,950.00
CDL Class B Straight Truck Training	Day, Evening, and Weekends	80 Clock	$1,795.00
CDL Class Bintermediate	Day and Evening	20 Clock	$1,599.00
CDL Straight Truck	Day	40 Clock	$1,299.00
CDL Tractor Trailer	Day	160 Clock	$2,999.00
CDL Training and Practice Class “A”	Day, Evening, and Weekends	140 Clock	$3,500.00
CERCLA & Environmental Liability	Day	4 Clock	$350.00
Certified Ethical Hacker (CEH)	Day, Evening, and Weekends	40 Clock	$2,995.00
Certified Ethical Hacker (CEH)	Day, Evening, and Weekends	40 Clock	$2,995.00
Certified Information Security Manager (CISM)	Day, Evening, and Weekends	40 Clock	$3,495.00
Certified Information Security Manager (CISM)	Day, Evening, and Weekends	40 Clock	$3,495.00
Certified Information Systems Security Professional	Day and Evening	40 Clock	$2,695.00
Certified Martial Art Instructor	Evening	200 Clock	$8,000.00
Certified Novell Administrator	Day, Evening, and Weekends	48 Clock	$1,400.00
Certified Nurse Aide	Day, Evening, and Weekends	100 Clock	$775.00
Certified Nurse Aide	Day, Evening, and Weekends	100 Clock	$775.00
Certified Nurse Aide	Day, Evening, and Weekends	100 Clock	$775.00
Certified Nurse Aide in Spanish	Day, Evening, and Weekends	100 Clock	$1,050.00
Certified Nurse Aide Refresher	Day, Evening, and Weekends	30 Clock	$350.00
Certified Nurse Aide Refresher	Day, Evening, and Weekends	30 Clock	$350.00
Certified Nurse Aide Refresher	Day, Evening, and Weekends	30 Clock	$350.00
Certified Nurse Assistant Program	Evening	140 Clock	$900.00
Certified Nurse Assistant Program	Day	140 Clock	$900.00
Certified Nurses Aide	Day	6 Credit	$1,975.00
Certified Nurses Aide	Day	6 Credit	$1,975.00
Certified Nurses Aide	Day	6 Credit	$1,975.00
Certified Nurses Aide	Day, Evening, and Weekends	100 Clock	$1,000.00
Certified Nurses Aide	Day	6 Credit	$1,975.00
Certified Nurses Aide	Day, Evening, and Weekends	100 Clock	$775.00
Certified Nurses Aide	Day	100 Clock	$1,000.00
Certified Nurses Aide	Day, Evening, and Weekends	100 Clock	$900.00
Certified Nurses Aide	Day	100 Clock	$1,000.00
Certified Nurse’s Aide	Day, Evening, and Weekends	125 Clock	$525.00
Certified Nurse’s Aide	Day, Evening, and Weekends	125 Clock	$525.00
Certified Nurse’s Aide	Day, Evening, and Weekends	125 Clock	$525.00
Certified Nurse’s Aide	Day, Evening, and Weekends	100 Clock	$900.00
Certified Nurse’s Aide	Day and Evening	137 Clock	$1,150.00
Certified Nurse’s Aide	Day and Evening	100 Clock	$825.00
Certified Nurse’s Aide	Day and Evening	6 Credit	$1,850.00
Certified Nurse’s Aide Course	Day	105.5 Clock	$800.00
Certified Nurses Aide in English	Day, Evening, and Weekends	100 Clock	$1,050.00
Certified Nurses Aide Refresher	Day, Evening, and Weekends	30 Clock	$458.00
Certified Nurses Aide Review	Day, Evening, and Weekends	60 Clock	$425.00
Certified Nurse’s Aide Training	Day and Evening	100 Clock	$950.00
Certified Nurse’s Aide Training	Saturday	100 Clock	$1,200.00
Certified Nurses Assistant	Day	102 Clock	$525.00
Certified Nurse’s Assistant	Day	100 Clock	$750.00
Certified Nurse’s Refresher Program	Day, Evening, and Weekends	30 Clock	$550.00
Certified Nursing Assistant	Day and Evening	100 Clock	$1,040.00
Certified Nursing Assistant	Day and Evening	100 Clock	$675.00
Certified Nursing Assistant	Day	120 Clock	$495.00
Certified Nursing Assistant	Day and Evening	120 Clock	$495.00
Certified Nursing Assistant	Day	120 Clock	$495.00
Certified Nursing Assistant (CNA)	Day and Evening	100 Clock	$775.00
Certified Nursing Assistant Program	Day and Evening	128 Clock	$995.00
Certified PC User Specialist	Day, Evening, and Weekends	25 Clock	$999.00
Certified Professional Coder – CPC	Evening	45 Clock	$2,500.00
Certified Professional Coder – CPC-H	Day	17.5 Clock	$1,100.00
Certified Professional Coder – Hospital (CPC-H)	Evening	110 Clock	$2,800.00
Certified Professional Coder (CPC)	Evening	80 Clock	$1,800.00
Certified Professional Coder (CPC)	Day, Evening, and Weekends	84 Clock	$2,200.00
Check Point Security & Firewall	Day, Evening, and Weekends	48 Clock	$4,830.00
Child Care Aide	Day	16 Credit	$6,700.00
Child Care Aide	Day	16 Credit	$6,700.00
Child Care Aide	Day	16 Credit	$6,700.00
Child Care Aide	Day	16 Credit	$6,700.00
Child Care Specialist	Day	26 Credit	$6,700.00
Child Care Specialist	Day	26 Credit	$6,700.00
Child Care Specialist	Day	855 Clock	$6,700.00
Child Care Specialist	Day	25 Credit	$6,700.00
Child Development Associate	Day and Evening	26 Credit	$11,600.00
Childcare Specialist	Day and Evening	20 Clock	$350.00
Children Level 1 Competitive Acting	Day and Evening	20 Clock	$1,450.00
Children Level 2 Competitive (Modeling & Acting)	Day and Evening	30 Clock	$2,400.00
Children Level 3 Competitive (Modeling & Acting)	Day and Evening	50 Clock	$5,400.00
Children Level 5 Elite (Modeling & Acting)	Day and Evening	150 Clock	$9,400.00
Children Leven 4 Elite (Modeling & Acting)	Day and Evening	100 Clock	$7,400.00
Children’s Modeling	Weekends	15 Clock	$700.00
CICS Command Level Programming	Day and Evening	32.5 Clock	$1,393.75
CICS/VS Command Level Coding Workshop	Day and Evening	32.5 Clock	$2,075.00
Cisco – Administering Cisco Unified Communications Manager (7.0) w Unified Messag (ACUCM w AUM)	Day, Evening, and Weekends	40 Clock	$3,295.00
Cisco – Administering Cisco Unified Communications Manager (7.0) w Unified Messag (ACUCM w AUM)	Day, Evening, and Weekends	40 Clock	$3,295.00
Cisco – Administering Cisco Unified Communications Manager (ACUCM)	Day, Evening, and Weekends	24 Clock	$3,295.00
Cisco – Administering Cisco Unified Communications Manager (ACUCM)	Day, Evening, and Weekends	24 Clock	$3,295.00
Cisco – Cisco Unified Communications Manager CIPT1 and CIPT2 (CUCM) Accelerated	Day, Evening, and Weekends	40 Clock	$3,295.00
Cisco – Cisco Unified Communications Manager CIPT1 and CIPT2 (CUCM) Accelerated	Day, Evening, and Weekends	40 Clock	$3,295.00
Cisco – Implementing Cisco IP Routing (ROUTE)	Day, Evening, and Weekends	40 Clock	$3,195.00
Cisco – Implementing Cisco IP Routing (ROUTE)	Day, Evening, and Weekends	40 Clock	$3,195.00
Cisco – Implementing Cisco Unified Communications IP Telephony Part 1 (CIPT1)	Day, Evening, and Weekends	40 Clock	$3,295.00
Cisco – Implementing Cisco Unified Communications IP Telephony Part 1 (CIPT1)	Day, Evening, and Weekends	40 Clock	$3,295.00
Cisco – Implementing Cisco Unified Communications IP Telephony Part 2 (CIPT2)	Day, Evening, and Weekends	40 Clock	$3,295.00
Cisco – Implementing Cisco Unified Communications IP Telephony Part 2 (CIPT2)	Day, Evening, and Weekends	40 Clock	$3,295.00
Cisco – Implementing Switch Networks (SWITCH)	Day, Evening, and Weekends	40 Clock	$3,195.00
Cisco – Implementing Switch Networks (SWITCH)	Day, Evening, and Weekends	40 Clock	$3,195.00
Cisco – Interconnecting Cisco Networking Devices Accelerated (CCNAX)	Day, Evening, and Weekends	40 Clock	$3,495.00
Cisco – Interconnecting Cisco Networking Devices Accelerated (CCNAX)	Day, Evening, and Weekends	40 Clock	$3,495.00
Cisco – Securing Networks with ASA Advanced (SNAA)	Day, Evening, and Weekends	40 Clock	$3,195.00
Cisco – Securing Networks with ASA Advanced (SNAA)	Day, Evening, and Weekends	40 Clock	$3,195.00
Cisco – Securing Networks with ASA Foundation (SNAF)	Day, Evening, and Weekends	40 Clock	$3,295.00
Cisco – Securing Networks with ASA Foundation (SNAF)	Day, Evening, and Weekends	40 Clock	$3,295.00
Cisco – Securing Networks with Cisco Routers and Switches (SNRS)	Day, Evening, and Weekends	40 Clock	$3,195.00
Cisco – Securing Networks with Cisco Routers and Switches (SNRS)	Day, Evening, and Weekends	40 Clock	$3,195.00
Cisco – Troubleshooting and Maintaining Cisco IP Networks (TSHOOT)	Day, Evening, and Weekends	40 Clock	$3,195.00
Cisco – Troubleshooting and Maintaining Cisco IP Networks (TSHOOT)	Day, Evening, and Weekends	40 Clock	$3,195.00
CISCO CCNA	Day and Evening	36 Clock	$2,495.00
Cisco CCNA	Day, Evening, and Weekends	36 Clock	$3,600.00
Cisco CCNA	Day, Evening, and Weekends	72 Clock	$1,999.00
Cisco CCNP	Day, Evening, and Weekends	60 Clock	$4,995.00
Cisco Certification Track	Day, Evening, and Weekends	168 Clock	$10,499.00
Cisco Certified Network Associate	Day, Evening, and Weekends	48 Clock	$1,950.00
Cisco Certified Network Associate (CCNA) Track	Day, Evening, Weekends and Online	80 Clock	$4,500.00
Cisco Certified Network Associate (CCNA) Track	Day, Evening, Weekends and Online	80 Clock	$4,500.00
Cisco Certified Network Professional	Day, Evening, and Weekends	96 Clock	$4,920.00
Cisco Certified Network Professional CCNP Certification Prep	Day, Evening, and Weekends	132 Clock	$8,999.00
Cisco ICND 1 – Interconnecting Cisco Network Devices Part 1	Day, Evening, Weekends and Online	40 Clock	$2,995.00
Cisco ICND 1 – Interconnecting Cisco Network Devices Part 1	Day, Evening, Weekends and Online	40 Clock	$2,995.00
Cisco ICND 2 – Interconnecting Cisco Network Devices Part 2	Day, Evening, Weekends and Online	40 Clock	$2,995.00
Cisco ICND 2 – Interconnecting Cisco Network Devices Part 2	Day, Evening, Weekends and Online	40 Clock	$2,995.00
Cisco Internetwork Troubleshooting	Day and Evening	35 Clock	$2,495.00
Cisco IP Telephony (CIPT)	Day and Evening	36 Clock	$2,995.00
Cisco Sales Essentials (CSE) v1.0	Day and Evening	14.4 Clock	$1,495.00
Cisco Secure VPN (CSVPN)	Day and Evening	28.8 Clock	$2,995.00
Cisco Secure VPN (CSVPN)	Day and Evening	28.8 Clock	$2,995.00
Cisco Secure VPN (CSVPN)	Day and Evening	28.8 Clock	$2,995.00
Cisco Voice over IP (CVOICE)	Day, Evening, Weekends and Online	40 Clock	$3,295.00
Cisco Voice over IP (CVOICE)	Day, Evening, Weekends and Online	40 Clock	$3,295.00
Cisco® Certified Network Associate	Day and Evening	59 Clock	$2,595.00
Cisco® Implementing Cisco® MPLS (MPLS)	Day, Evening, and Weekends	40 Clock	$3,195.00
Cisco® Implementing Cisco® MPLS (MPLS)	Day, Evening, and Weekends	40 Clock	$3,195.00
Cisco® Internetwork Troubleshooting	Day and Evening	35 Clock	$1,571.25
Cisco® Secure PIX Firewall Advanced	Day and Evening	27.75 Clock	$1,471.25
Citrix Accelerated Technology Training Bootcamp	Day and Evening	30 Clock	$1,016.25
Citrix Core Technologies and Architecture	Day and Evening	18 Clock	$513.75
Citrix MetaFrame 1.8 to MetaFrame XP: Skills Update	Day and Evening	12 Clock	$700.00
Citrix MetaFrame XP 1.0 for Windows Administration	Day and Evening	24 Clock	$1,400.00
Citrix MetaFrame XP Presentation Server, Enterprise Edition, Feature Release 3: Administration	Day and Evening	12 Clock	$367.50
Citrix MetaFrame XP Presentation Server, Feature Release 3: Administration	Day and Evening	24 Clock	$867.50
Citrix MetaFrame XP: Deploying and Securing Applications over the Web	Day and Evening	6 Clock	$120.94
Citrix® MetaFrame XP Presentation Server: Deployment and Support	Day and Evening	12 Clock	$339.38
Civil Litigation	Day, Evening, and Weekends	40 Clock	$750.00
Civil/Enviornmental Engineering Design & Technology	Day	1600 Clock	$10,800.00
Civil/Environmental Engineering Design & Technology	Evening	1600 Clock	$10,800.00
CIW – E-Commerce Professional	Day and Evening	40 Clock	$1,500.00
* Tuition may not include fees, books, materials, and other expenses related to each program.

Review

The Best Penis Extender 2024 – Design Features, How To Use, Price & Where To Buy?

Post author By Jayson Peterson
Post date December 25, 2023

Using the best penis extender device could help you to achieve greater penile length and potentially some additional girth for more impressive, more powerful, and more visually appealing erections.

You may be wondering, exactly, how is that possible?

Well, the answer lies in a scientifically supported tissue elongation technique known as the traction method.

According to a clinical review published in Therapeutic Advances in Urology, numerous clinical studies have demonstrated that penile extender devices, using the traction method, can help men achieve larger penises, with some men gaining more than an inch in length.

With no reported pain and no reported negative side effects, the best penis extender devices can be worn for just a few hours a day, applying a gentle stretch to the penile tissue.

In time, that gentle stretching should help you experience some seriously significant lengthening that will have your sexual partners in awe of your improved growth and enhanced sexual prowess.

Are you ready to discover the best penis extender device to help you maximize your potential today?

The Best Penis Extender Device—3 Elite Products

			Best Product

Product	Animale	Phallosan Forte	Pro Extender
Effects	✓ Boost Stamina ✓ Mental Focus ✓ Increase Sex Drive	✓ Increase Size ✓ Increase Girth ✓ Suitable for all sizes	✓ Length Up To 29% ✓ Girth Up To 19% ✓ No Recovery Time
Side Effects	✓ NO side effects	✓ NO side effects	✓ NO side effects
Content	30 Capsules	Full Kit	1 Extender
Price	$69.95	$379	$189
Rating	⭐⭐⭐⭐⭐ 5/5	⭐⭐⭐⭐⭐ 5/5	⭐⭐⭐⭐⭐ 5/5

We spent numerous hours seeking out the best penis extender device available on the market right now.

We’ve discovered 3 elite, high-quality devices that should help you lengthen and strengthen your penile tissue and, subsequently, your erectile capacity with no known negative side effects.

The 3 best penis extenders are:

#1 ProExtender—Highest Quality Device
#2 Phallosan Forte—Best Results
#2 JES-Extender—Best For The European Market
#3 Male Edge—Best Economy Package

We’ve found ProExtender to be the premier product among penis extender devices. With its ergonomic design, comfortable fit, medical-grade design, and a massive following of happy users, the ProExtender is genuinely the best penis extender device on the market.

However, all 3 of the penis extender devices on our list are undoubtedly high-end products that should help you to tack on some impressive improvements where it counts most.

The Best Penis Extender Devices Use The Traction Method

We’ve discussed the traction method briefly above. However, we wouldn’t blame you if you’re still wondering precisely how it may help elongate penile tissue and ultimately boost penile length.

So, here’s how it works.

The traction method is a research-supported and widely accepted process for inducing tissue elongation. It works by gently stretching the targeted tissue, which is set into a fixed position before a light tension is applied.

In time, this stretching induces the cellular division process known as mitosis. Through this physiological process, cells divide and regenerate in an expanded form, creating elongated tissue as a result.

The traction method has been used historically for various purposes, including elongating skeletal muscles, skin, and bones. Within the last 20 years or so, science has begun to show that it can also be applied to help men enhance penile length.

According to a clinical review authored by urologists, “PTT [Penile Traction Therapy] provides an acceptable, minimally invasive method that can produce effective and durable lengthening of the penis in men”.

So, if you’re interested in maximizing the length of your penis with no known negative side effects, the best penis extender device could be your best bet.

#1 ProExtender—Highest Quality Device

ProExtender

TEST WINNER #1

Product details:

Length Up To 29%
Girth Up To 19%
No Revovery Time
Price: 189 USD

👉 CLICK HERE and secure the BEST offer! 👈

ProExtender, a medical-grade device designed and manufactured by a company with more than 20 years of experience building elite health products, ranks as our overall best penis extender device.

This penis extension system is so good that doctors have recommended it to men who are in search of adding a little extra where it really counts.

ProExtender is easy to slip on and off and comfortable to wear. Plus, it could help you achieve numerous penile benefits.

Typical ProExtender benefits may include:

Significant Lengthening Of Penile Tissue
Augmented Penile Girth
Substantial Penile Straightening
More Visually Appealing Erections
Greater Sexual Satisfaction For You & Your Partner

Some benefits may occur in just 2-3 weeks. However, as with all the best penis extender devices, long-term consistent usage should result in more significant benefits.

If you’re in the market for a penis extender device, we’d wholeheartedly recommend ProExtender.

Design Features & How To Use

ProExtender is a certified medical-grade device utilizing surgical-grade steel extension rods, a durable plastic base support, a comfortable soft silicon ring to secure your penis in place, and easily adjustable steel knobs to strengthen or reduce penile tension.

You will begin by assembling your ProExtender, which takes only a minute or so. Every ProExtender package comes with assembly directions and a QR code you can scan to watch an instructional video on the proper assembly and utilization of the device.

Once the best penis extender device is assembled, you’ll slide the head of your penis through the base support piece so the base of the device is snugly positioned against your pubic area, with the head of your penis resting on the supportive end piece (between the adjustable steel rods).

Now you can fasten the soft silicone strap to firmly hold the head of your penis in place and adjust the surgical-grade steel rods to the point where you feel a slight tug or stretch to your penile tissue.

The proper setting to achieve full traction and the subsequent mitosis (cell division) needed for elongation will vary from man to man. Check out the ProExtender instructional video, available when you scan the included QR code, to learn which tension setting may be best for you.

However, as we stated, you should generally position the tension rods to a point where you feel a slight tug, which will be enough to help induce mitosis and cellular elongation.

You can comfortably wear the ProExtender at any time, including while:

Walking
Sitting
Standing
Sleeping
Working

The sleek, ergonomic design of ProExtender makes it not only comfortable but also indiscernible to others, as it inconspicuously rests underneath your undergarments and pants or shorts.
User Reviews
ProExtender has built up a following of dedicated users thanks to the successful penile lengthening outcomes that the best penis extender device has helped them achieve.

Here’s what some ProExtender men had to say:

Benjamin L. said

“ProExtender is an excellent penile extension device. Initially, I wasn’t sure about it, but I was pleasantly surprised when I received my order. It’s sturdily made and comfortable to wear. After a couple of months, my penis was noticeably larger, and my wife was amazed. Check this thing out if you want to add some size and perform better.”

Lamar G. said

“I tried a couple of penis extender devices in the past, and they weren’t well-made. ProExtender, on the other hand, is super high-quality. It feels good to wear, and you can tell it’s well-built with quality materials. I’m definitely bigger now than I was before. ProExtender is for sure the best penis extender device out there if you ask me.”

Nearly all ProExtender users we heard from echoed sentiments similar to those of these guys. And we were told on numerous occasions that ProExtender has to be the best penis extender device available.

Satisfaction Guarantee

ProExtender has an excellent money-back satisfaction guarantee redeemable for up to 6 months.

This generous offer allows you to order and use your ProExtender before judging if it’s working for you.

If you’re unhappy with the results, you can send back the device within the 6-month time frame and receive a refund of the purchase price.

Based on this money-back satisfaction guarantee, it’s clear that the manufacturer has the utmost confidence in their product and is willing to eat the loss if it doesn’t help you.

Pricing

ProExtender is priced competitively with many of the best penis extender devices and is certainly a great value at this price point.

The “Basic Package,” which contains the ProExtender and all supporting pieces, costs $189.00.

The “Deluxe Package” provides the ProExtender with all supporting pieces and a pair of male enhancement pill products that may help you to have more powerful erections and greater semen volume. This costs $229.00.

The “Ultimate Package” includes everything in the “Deluxe Package” plus the ProExtender Lifetime Membership, where you can learn new bonus techniques and penile-enhancing training methods. On top of that, you’ll also get 1 on 1 online coaching with the ProExtender team’s Male Enlargement Coach, AJ Alfaro.

Where To Purchase

We’d recommend ordering from the official ProExtender webpage. That’s where you’ll find the lowest prices, the money-back satisfaction guarantee, and excellent customer service.

Additionally, they offer free shipping in the continental USA on some orders and discreet shipping, where your ProExtender will be dropped in a generic box on your doorstep.

#2 Phallosan Forte—Best Results

Phallosan Forte

PLACE #2

Product details:

Acts gently and effectively
Can be worn for long periods
Comfortable to wear day and night
Price: 379 USD

👉 CLICK HERE and secure the BEST offer! 👈

The Phallosan Forte, made from medical grade materials, is an enlargement device that claims a number of benefits. According to the manufacturer, the device is designed to

Increase penis size
Improve the quality of erections
Improve self-esteem by increasing penis size
Reduce the potential side effects of urological surgery
Correct Peyronie’s disease, a condition characterized by penile curvature

The company claims that Phallosan Forte accommodates all penis sizes, ensuring a comfortable fit. In addition, it is promoted as a discreet option for public wear and is said to be suitable for overnight use for up to 12 hours.

Design Features & How To Use

The Phallosan Forte stands out for its comfort, especially due to its user-friendly protective sheaths and seamless entry into the suction cup with minimal sensation. This is in contrast to simple traction devices that can impede blood flow around the glans.

A key feature is the traction force management strap, which allows for easy adjustments before discomfort sets in. The belt’s versatile positioning options enhance discretion under clothing, which is especially beneficial for comfortable overnight wear.

Unlike most penis enlargement devices, the Phallosan Forte eschews a clamp in favor of a suction cup on the glans that is attached to a waist belt. This configuration, worn for up to 12 hours a day, does not restrict blood flow and allows for comfortable use during sleep.

The device induces painless, microscopic tears in the penile shaft, promoting cell regeneration and resulting in gradual enlargement over time.

User Reviews

As Phallosan Forte has gained popularity over the years, many men have shared their experiences with this innovative penis enlargement system.

Check out what some Phallosan Forte users have to say:

Frank T. said,

“I have been using Phallosan Forte for quite some time now and I must say that it has contributed significantly to increasing the length of my penis. Not only that, but it has added a new dimension to my intimate life. It may be a bit embarrassing to discuss, but I wholeheartedly recommend Phallossan Forte to all my friends. Every man should try it.”

Valentin R. said,

“Gone are the days when I felt self-conscious about exposing myself. Since incorporating Phallosan Forte into my routine, I’ve gained confidence in showing off the results and my partner appreciates the increased pleasure my size brings. In my opinion, Phallosan Forte stands out as the best penis enlargement device available.”

The majority of Phallosan Forte reviews we came across were filled with praise for the device’s ability to help lengthen, straighten, and boost men’s confidence. Some users even mentioned that they have been loyal to Phallosan Forte for an extended period of time.

Satisfaction Guarantee

Phallosan Forte users have the right to revoke their contract within fourteen days without giving reasons. The revocation period begins fourteen days after the day on which the user or a third party designated by the user takes delivery of the goods, with the exception of the carrier.

Pricing

The Phallosan Forte Kit, priced at $379, includes a comprehensive set of devices essential for beginning a penis enlargement program:

Adjustable buckle
Protector caps
Suction pump with three-way valve
Travel bag
Elastic belt and foam ring
Comprehensive instruction manual
Belt adapter, which can connect to suction bells
Penis-measuring template
Three suction bells, which come in small, medium, and large
Tension clip (with tension spring attachment)
Two-year warranty

For a slightly lower cost of about $20, an alternative option is the PeniMaster Pro Complete Set, which works on a similar principle to the Phallosan Forte. It’s worth noting, however, that the PeniMaster in its complete set exerts a significantly lower traction force – 1,150g compared to Phallosan’s 3,000g.

The company offers an attachable weight set to increase the pulling force of the PeniMaster, but we have reservations about this configuration. Its bulkiness for storage, complicated setup process, and increased risk of injury due to potential misuse detract from its practicality.

Where To Purchase

To purchase Phallosan Forte, it is imperative to place an order exclusively through the manufacturer’s official website. The device is not available through alternative sources.

The manufacturer explicitly points out that counterfeit versions are sporadically circulating on platforms such as eBay. The use of such counterfeit products is strongly discouraged due to the high health risks associated with their inferior quality.

#3 JES-Extender—Best For The European Market

JES-Extender

PLACE #3

Product details:

Increase in penile size
Helps to improve erection
Helps to improve confidence
Price: 249,99 USD

👉 CLICK HERE and secure the BEST offer! 👈

The JES-Extender was one of the first penis extension devices employing the traction method to come to market. That was way back in the mid-1990s, and since that time, this high-quality product has assisted many men in achieving improved penile length.

Made in Denmark, the JES-Extender has primarily catered to the European market and may be ideal for men in that part of the world who need a little support to experience potentially huge gains.

Typical JES-Extender benefits may include:

Expansion In Penile Length
More Aesthetic Erections
Reduced Penile Curvature
Enhanced Sexual Satisfaction

Like many of the best penis extender devices, you may notice some of these benefits in just a few weeks, assuming daily usage. However, sizable lengthening and straightening may take a few months or so.

If you’re looking to utilize a traction-method-based penile extender, JES-Extender is a great option, especially for European-based users.

Design Features & How To Use

Originally designed to prevent ligament retraction from occurring in men who had undergone penile surgery, professionals began to notice the JES-Extender could be utilized to induce mitosis and enhance penile length.

Following that observation, it was repurposed and distributed to men looking to add length and correct penile curvature.

The device itself utilizes a sturdy plastic base ring, a pair of modifiable steel tension bars, a comfortable plastic head support piece, and a fastener piece that is used to hold the penis in place.

After assembling your JES-Extender, you’ll slide the shaft of your penis through the plastic base ring and adjust the steel rods so that the head of your penis rests on the head support piece.

After adjusting the steel tension bars to the proper setting, you can secure the fastener piece to the head support piece to lock your penis in place.

And that’s all it takes for mitosis and penile elongation to begin.

You’ll want to wear the device for about 5-6 hours daily to see noticeable lengthening, straightening, and other benefits.

JES-Extender can be worn under boxer shorts and pants. If you have a non-physical job, you’ll be able to wear the second-best penis extender device while you work. It can also be worn while you sleep.

User Reviews

Since JES-Extender has been around for more than 2 decades, plenty of men have had the chance to use this penis extension system.

Here’s what some JES-Extender men had to say:

Peter K. said

“I love my JES-Extender device. I’ve used it for some time now, and it’s aided in substantially lengthening my penis while also making my sex life better. It’s kind of embarrassing to bring up, but I’d definitely recommend it to all my mates. Every guy should try the JES-Extender.”

Henrik S. said

“I used to be afraid to drop my trousers in front of a woman. Since I started using the JES-Extender, I’ve been eager to show off the goods, and they appreciate the pleasure my size provides them. The JES-Extender has to be the best penis extender device around, as far as I’m concerned.”

The vast majority of JES-Extender reviews we encountered were simply gushing about the lengthening, straightening, and confidence benefits this device aided men in achieving. A few men even told us they had been using the JES-Extender for years.

Satisfaction Guarantee

JES-Extender has a good money-back satisfaction guarantee covering you for up to 6 months.

The only “catch” is that you must use the device as directed (600 hours of training at average traction) in order to apply for your refund.

They will accept photographic evidence of usage and proper tension settings before issuing you a refund of the purchase price.

The money-back satisfaction guarantee is nice, but the need to prove “proper usage” before applying for the refund is obviously a detraction.

Pricing

JES-Extender is priced slightly above average when compared to many of the best penis extender devices.

The JES-Extender “Light” comes with the penis extender device and its ancillary pieces for $199.99.

The JES-Extender “Original” comes with the penis extender device and its ancillary pieces but also provides an enhanced silicone fastener strap for greater comfort and stability, plus access to online instructional videos, both of which won’t be available in the “Light” package. This sells for $229.99.

The JES-Extender “Gold” provides everything you get in the JES-Extender “Original,” but it’s made from 24-carat gold. The “Gold” package also provides cohesive gauze and a velcro strap for $349.99.

Where To Purchase

We’d advise ordering from the official JES-Extender website. You’ll get the lowest prices, the satisfaction guarantee, and discreet delivery methods there.

We should note that shipping times outside Europe may be longer than those within the continent.

#4 Male Edge—Best Economy Package

Male Edge

PLACE #4

Product details:

Increase length and girth
Corrects penis curvature
Wearable while working and sleeping
Price: 149 USD

👉 CLICK HERE and secure the BEST offer! 👈

The Male Edge penis extension system ranks as our third-best penis extender device. This reliable product offers a great economy package, which may provide lengthening support at a discount rate.

If you’re interested in finding great value and the chance to add length, straightening, and possibly some girth to your penis, the Male Edge device is a good option.

Typical Male Edge benefits may include:

Expanded Penis Length
Minimized Penis Curvature
Stronger Erectile Quality
Better Sexual Pleasure

With continuous daily use, you may notice some reduced curvature and slightly improved length in your erect penis in a few weeks’ time. However, significantly tangible results likely won’t occur for a few months.

The Male Edge device is a solidly-designed penis extender utilizing the traction method, available at a good price. That’s why we believe it’s among the best penis extender devices.

Design Features & How To Use

With its lightweight design, the Male Edge penile extender allows users to apply the traction method in relative comfort and concealment, meaning it can be worn in many situations, regardless of whether you’re at home or in the office.

The base of the Male Edge Penis extender device is made with lightweight but resilient plastic, which connects to a pair of part metal, part plastic extension rods butting up against the plastic end piece (where the head of your penis rests).

You’ll find easy-to-use plastic click adjustment buttons on either side of the plastic base ring, which allow you to control the penile tension settings seamlessly.

As with all of the best penis extender devices, you’ll need to assemble the device before putting it on. Once assembled, you’ll slide your flaccid penis through the lightweight plastic base piece and secure your penis in the plastic end piece before adjusting the tension settings to your liking.

Again, you should feel a slight tug on your penile tissue, which helps to stimulate mitosis and eventual elongation.

It’s recommended to wear the Male Edge penis extender device for several hours a day, at a taut tension setting, for the best results.

You can easily wear this device under most clothing options. However, it may be difficult to conceal under some types of pants, such as tight-fitting jeans.

User Reviews

The Male Edge penis extension system has received mostly positive reviews since it reached the market.

Here’s what some Male Edge men had to say:

Rowan C. said

“I use my Male Edge penis extension device every day. It weighs very little and is pretty comfortable to wear around the house. I’ve noticed I’ve picked up a little length and corrected some of my curvature recently. My girlfriend is happy with the results, as am I. I’d recommend the Male Edge to any guy.”

Omar A. said

“I’ve always been lacking a little in the length department. So, I began using the Male Edge a year ago. It’s easy to use and has helped me add a full centimeter down there. I plan to continue using this penis extender for the foreseeable future.”

Nearly all the Male Edge reviews we heard sounded similar to these. Many men were happy with the comfort and the results this penis extender device brought them. A couple of guys even told us their buddies use it, too.

Satisfaction Guarantee

Male Edge has a good satisfaction guarantee that allows you to collect a refund of the purchase price within 6 months, assuming you meet the manufacturer’s criteria to apply.

Like some of the other best penis extender devices, you must prove you’ve used the Male Edge penis extender for at least 600 hours as directed in order to receive your refund.

They ask that you provide photo documentation of using the product, with before and after measurements, to prove it hasn’t worked for you.

Again, this money-back guarantee is nice, but the requirement to provide proof of usage may be a bit off-putting.

Pricing

The Male Edge penis extender comes priced below the median for the best penis extender devices.

The Male Edge “Basic,” which includes the penis extension device and its supporting parts, costs $149.00.

The Male Edge “Extra” comes in a sleek green and black design with an extra penile support strap and a handy travel bag to carry the device around with you. This sells for $174.00.

The Male Edge “Pro” includes everything you get in the “Extra” but with a red and black design and accessories like 2 additional penile support straps, protective gauze, and 2 changeable base rings for added comfort and less cleaning. This package costs $199.00

Where To Purchase

We suggest purchasing from the official Male Edge homepage for the lowest prices and the money-back satisfaction guarantee.

Fast, discreet shipping is available in most places.

Why Is ProExtender The Best Penis Extender Device?

After our thorough examination process, we found that all the evidence pointed toward ProExtender being the best penis extender device money can buy.

Why is that, you ask?

Here’s why:

ProExtender has earned doctor recommendations
ProExtender is a certified medical-grade device
ProExtender utilizes surgical-grade steel tension rods
ProExtender allows a great range of motion
ProExtender can be worn under many forms of clothing
ProExtender has the best satisfaction guarantee
ProExtender is moderately priced (great value for the price point)

For these reasons, we determined that ProExtender is the premier penis extender device and could yield impressive benefits for your penile length and other facets of penile wellness.

So, is there anything wrong with the ProExtender?

The only downside we discovered was that ProExtender can only be ordered online. You won’t find it in your local brick-and-mortar shop. However, the official ProExtender webpage offers excellent deals and free shipping on some orders in the continental USA.

Plus, the official ProExtender webpage takes your privacy seriously. That’s why they deliver your ProExtender penile device directly to your door in a nondescript package.

To put it simply, if you’re looking for the best penis extender device, we believe ProExtender is the clear-cut #1 choice.

The Best Penis Extender Device FAQs

How does the best penis extender device lengthen the penis?

The best penis extender devices employ a scientifically substantiated tissue elongation practice known as the traction method. Essentially, this means they place the penis in a fixed position and apply a gentle stretch, which induces cellular division and, over time, elongation.

Does the traction method have negative side effects?

No, the traction method has no known negative side effects.

Can I urinate while wearing a penis extender device?

Yes, the best penis extender devices allow you enough freedom of motion to use the bathroom.

Can I have sex while using a penis extender device?

Penis extender devices can easily be removed prior to having sexual intercourse. It should not inhibit your sex life in any way, shape, or form.

When will I notice results with a penis extender?

It can depend on the specific device. However, most penis extender devices should yield some results in a few weeks, with greater results following in a few months.

Final Thoughts On The Best Penis Extender Device For Penile Elongation

The best penis extender devices apply the traction method, a research-supported practice, to assist in elongating penile tissue.

These devices can help you to achieve larger, more robust erections and likely a better overall sex life.

We would recommend ProExtender as the overall best penis extender device. If you’re interested in maximizing your results in comfort at a competitive price point with no reported negative side effects, ProExtender is your choice.

Life is too short to be embarrassed to show off your “manhood.” If that’s an issue for you, the best penis extender should help you to overcome that fear.

Sources

PubMed Central. “Physical Therapy Treatment Effectiveness for Osteoarthritis of the Knee: A Randomized Comparison of Supervised Clinical Exercise and Manual Therapy Procedures Versus a Home Exercise Program.” Read Article.
PubMed Central. “Effects of Physical Therapy Treatment in Patients with Osteoarthritis of the Knee: A Retrospective Analysis.” Read Article.