How to Get 8 Pack Abs at home

To achieve legitimate eight pack abs, you'll need two things: extremely low body-fat levels and an impressive degree of abdominal muscle development. Some people are lucky enough to have these qualities naturally or with relatively little effort, but for most of us, it requires a significant measure of effort. In order to progress towards the eight pack of your dreams, you'll have to adhere to a strict regimen of diet, cardiovascular activity and abdominal exercise.

Step 1

reduce your caloric intake 

Reduce your caloric intake. Regardless of your exercise regime, you'll never achieve an eight pack if your abdominals are covered with a layer of fat, and the fastest way to lose fat is through diet. Keep a record of the foods and drinks that you consume over a few days, then use the nutritional information available on the packaging to calculate your average daily caloric intake. Reduce this number by approximately 500. Start by eliminating sweets, desserts and soft drinks from your diet. If this doesn't satisfy your caloric deficit, proceed to reduce your mealtime portion size necessary.

Step 2

Increase your protein intake. 

Increase your protein intake. While protein is mostly known as a muscle-builder, it also has natural appetite suppressing properties. This means consuming extra protein will make it easier to stick to the parameters of your calorie-reduced diet without cheating. Moreover, protein will contribute to the muscular development of your abdominals over time. As such, aim to consume at least 1g of protein per 2 lbs.of bodyweight daily.

Step 3

Choose between 20 to 30 minutes of high-intensity activities, such as running, rowing or fast-paced organized sports, and at least 45 minutes of low-intensity activity, such as walking or biking at a relaxed pace. 

Perform cardiovascular exercise at least three times per week. Contrary to popular belief, it's impossible to "spot-reduce" fat on your abdominals, so your best bet for reducing fat through exercise is cardio. For each session, choose between 20 to 30 minutes of high-intensity activities, such as running, rowing or fast-paced organized sports, and at least 45 minutes of low-intensity activity, such as walking or biking at a relaxed pace. Besides burning fat directly, regular cardio will allow your body to maintain its metabolism in spite of your calorie-reduced diet, accelerating your fat loss.

Step 4

Perform direct abdominal training at least twice per week.

Perform direct abdominal training at least twice per week. This will develop the abdominal muscles themselves, allowing them to show through your skin and remaining subcutaneous fat in the form of an eight pack. At each session, pick five abdominal exercises and perform each for two sets of maximum repetitions, resting for one to two minutes between sets. For best results, choose from the following exercises, each of which elicits more muscular activity in the abdominals than a standard crunch: bicycle crunch, captain's chair, vertical leg crunch, long arm crunch, reverse crunch and hover.

Warnings

• Always consult your doctor before embarking on any diet or fitness regime.

Things You'll Need

• Calculator
• Cardiovascular exercise equipment
• Padded exercise mat

how to get six pack at home

It seems like everywhere you look these days, you find website after website promising to reveal the next secret or long lost truth to getting six pack abs. While some of these sites are legitimate, most are just trying to scam you out of your hard earned money.

When trying to develop the ever so elusive six pack, it is easy to get caught up in flashy advertisements and marketing promises. The flashy videos, professionally written sales copy, and celebrity testimonials practically make it impossible to figure out what works and what is a scam.

With literally thousands of so-called gurus promising you the world, the task of translating the nonsense into language you can understand is a daunting one. Most people don't have the time to sift through all of that junk to pick out a winner.

WHAT ARE YOU SUPPOSED TO DO?

Here is the thing that many people, including a lot of trainers, overlook: diet. The single most important tool that you need in order to develop your abs is diet.

Regardless of what you've heard, or what the latest hyped up fat loss pill promised you, abs are made in the kitchen and not in the gym. You could have the best training program of all time, but if your diet sucks, so will your abs.

In fact, diet is responsible for about 90% of your results. The secret to six pack abs is not locked in a supplement pill or found in an ab workout or gadget.

Instead of falling for the empty promises, spend your time focusing on the things that matter, like solid nutrition principles, and leave the rest of the stuff alone.

6 WAYS TO GET RIPPED 6 PACK ABS

RULE 1 EAT ENOUGH PROTEIN

Protein will help you build lean muscle as well as burn body fat. Out of all the macronutrients (protein, carbs, and fat) lean protein has the highest thermogenic effect on the body.

That makes it the most valuable macronutrient of all, because your body burns a ton ofcalories breaking it down.

This is one of the main reasons why professional athletes and competitive bodybuilders eat a diet that is high in lean protein and also have some of the best physiques on the planet! This goes for women also, not just men.

As we are all humans with basically the same DNA and tissues, we all need protein in order to survive and also to burn body fat!

RULE 2 EAT POST-WORKOUT CARBS

Most people have been falsely led to believe that carbohydrates are bad and that they will make you fat. This is definitely a myth that needs to be busted!

Of course eating too much of anything will make you gain weight, but natural grain or starchy carbs such as sweet potatoes, brown rice, and oatmeal are actually quite beneficial in your six pack quest, especially when consumed post-workout. When you eat carbs post-workout, they have the smallest chance of turning into body fat.

Try to eat moderate amounts of carbs and 1-2 cups of vegetables with each meal. This will ensure that your body gets the vitamins, minerals, antioxidants, and fiber it needs to function at its peak and remain healthy.

RULE 3 EAT HEALTHY FATS

Make sure you include healthy fats primarily from polyunsaturated and monounsaturated fats such as raw nuts, nut butters, fish oils, and olive oils into your diet.

"MAKE SURE YOU INCLUDE HEALTHY FATS PRIMARILY FROM POLYUNSATURATED AND MONOUNSATURATED FATS INTO YOUR DIET."

Dietary fat from these sources will keep your insulin levels stable, which is very important if your goal is to lose belly fat and reveal six pack abs. I am not saying to go out there and eat an entire bag of Planters Cashews.

I am simply saying that you do not need to be afraid to include healthy fats in your diet. With all of the so called "low fat diet" gurus out there and the huge amount of negative press about fats, it is easy to mistakenly believe that eliminating fats from your diet is good. But it is actually a dietary disaster, especially if you want a head turning physique.

By combining lean protein with the correct types and amounts of green leafy vegetables, good carbs, and fats you will begin to super charge your metabolism and turn your body into a 24-7 fat burning machine.

The best part about that is that you will be able to do it without a miracle supplement, ab gadget, and without doing hundreds of crunches.

RULE 4 FOCUS ON YOUR DIET

In order to burn fat and reveal your washboard, six pack abs, it is important to eat a balanced diet that is made up of protein, healthy fats, and some carbohydrates.

Protein helps form the building blocks of muscle and is probably the most essential macronutrient of them all, mainly because your body burns a ton of calories digesting protein.

Calculating the right amount of carbohydrates to eat can be tricky, but a good strategy to use is to eat most of your carbs post-workout.

When you intake carbs post-workout your body quickly absorbs the carbs directly into the muscle tissue, promoting growth. Post-workout carbs also help your muscles recoverfaster, which will give you better results faster.

Many people believe that eating fat will make you fat, but in reality, healthy polyunsaturated and monounsaturated fats such as fish oils, nuts, and olive oil will actually help you burn more fat than a low fat diet will.

Dietary fat in your diet will kelp keep insulin levels stable, which will help prevent you from gaining additional body fat.

The last diet tip is to include plenty of fiber and raw vegetables with each meal. Vegetables are jam packed with tons of fiber, antioxidants, vitamins, and minerals which are all essential for building a lean body and ripped six pack abs.

RULE 5 STOP DOING THOUSANDS OF CRUNCHES

Compound, multi-joint, total body movements will promote more total fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will.

Personally, I think that it is completely pointless to waste an hour of your time doing hundreds of useless crunches and sit-ups when that hour could be spent doing exercises that are more productive for fat loss.

Working as a fitness model, I generally work abs for about 20 minutes two or three times per week. There is just no reason to work abs any more than this! Here is a list of great compound exercises that you should have in your workout program:

• Barbell Squats
• Dumbbell Lunges
• Barbell Deadlifts
• Military Press
• Dips
• Close-Grip Bench Press
• Pullups
• Bench Press
• Pushups

RULE 6 USE SMARTER CARDIO METHODS

I'm sure you've probably heard that the best way to burn fat is to do long duration cardioat a slow to medium pace. This fat loss method is decent, but there is a much better way. I suggest doing interval workouts combined with abdominal exercises.

During the active recovery period of your interval workout, perform an ab exercise. For example, if you are doing interval sprints on a stationary bike or treadmill, run for 30 seconds at your maximum speed.

Hop off of the machine and immediately perform a set of 20 exercise ball crunches. Get back on the machine and crank it back up again. Repeat 5-8 times.

You can throw in a variety of different ab exercises during this interval session such asreverse crunches, planks, etc.

CONCLUSION

In summary, the key to getting rock hard six pack abs is to be sure to focus on your diet, while incorporating multi-joint, compound exercises and smart cardio into your workout routine. That is the long lost secret that you must use if you want to succeed in your six pack quest.

how to get a large penis by this method of exercise

Thanks to some considerable advances in science and technology, people came up with a specific set of “workouts” that can help you improve your length and girth naturally if you are willing to try them.

Just keep in mind that all of these have been proven to work for others, and they can very easily work for you too.

(KEEP IN MIND – This is just a short description of individual workouts. More specific details can be found on this website or in a step-by-step guide on how to enlarge penis easily at home. In case you do them incorrectly, you may see no size differenceand you probably will end up harming yourself)!

1- Stretching It Out

A worthwhile tactic for increasing your “inches” involves simply stretching your flaccid “little buddy” out. This is done in a very simple manner:

• Firstly, grasp firmly the head of your phallus (glans). Pay attention to not to cut off too much of a circulation (you should not feel any discomfort).
• Pull and stretch it outwards in front of you. You should apply enough force in order to feel painless stretching effect inside the base of your little buddy.
• Hold it in that position for 10 to 30 seconds.
• Rest for a while and then repeat.
• Do this daily for 5 to 10 minutes.

Extra tip: You should stretch it to all sides: up in the direction to your stomach, down between your thighs, to the left and right as well. Do this for the same amount of time as instructed above.]

2- Another Stretch Exercise

Here’s slightly different stretching workout you can try as well.

• Grasp the tip of your “manhood” with one hand. Hold it firmly but focus on not causing yourself any discomfort.
• Use your other hand to place thumb at base of your penis.
• Then start to pull it away until you feel that stretch in it.
• Hold this position for around 10-15 seconds, then release.
• Have a short break and then repeat this whole process again.
• You can continue doing this for 2,5 up to 5 minutes in one session.

My advice: You can do one or two sessions during the day.

3- The Backwards Method

This one is rather dangerous and potentially harmful so seek some advice from professional guides I mention after the 8th technique:

• With your thumbs, pull the skin of your cock backwards towards your body.
• Your other fingers will be providing support under your shaft.
• Hold this position in a firm manner for ten seconds.
• Have a short break and then repeat above steps.
• Five minutes a day should be all you need.

Safety tip: Don’t hold the position for longer than this, and so tightly as to cut off your blood circulation.

4- The Opposite Directions Workout

Here’s an exercise that might make you flinch a little just reading about it, but make no mistake, it’s very effective.

• With your right hand, grasp the tip of your flaccid phallus.
• Put your left hand on the beginning of your base.
• Then, as horrifying as it may sound, pull with both hands in opposite directions for 10 seconds at a time.
• You should feel the stretching inside of the shaft of your little buddy but stop immediately if you notice any significant discomfort.
• You can take a short break and then repeat.
• Do this for five minutes a day.

Safety tip: Don’t continue if you feel any pain or discomfort. What is more, don’t do this without proper and detailed guidance by experts (see end of 8th technique).

5- Kegel Method

It’s fairly common knowledge that Kegel exercises are beneficial to women´s health in a variety of ways. However, very few men know that you can make your dick look larger just by maintaining more control over the erection itself.

All you need to do is the following:

• Identify and locate your Pubococcygeus muscle by trying method of stopping your urine flow.
• Then, once you find it you will need to start contracting the PC muscle daily around 20-30 times.
• Once you master these, you should go for more contractions per day and session. Eventually, you’ll be able to not only feel it, but to control the muscle itself.
• There are various regimes you could try out with the help of a mobile application that is available for free download at the end of this article!

Consequently, this will lead to a very noticeable increase in your length and girth as more blood will flow to your dick. Your girl will be definitely aware of your gains and your rock-hard erection during sex and she will be happy, trust me.

By the way: I wrote very popular and more detailed guide about doing Kegel workouts to make it bigger and it’s available in here.

6- Jelqing (Milking)

For your interest: I published great and easy to follow guide on Jelqing and other dick exercises that you can check out here:

Before starting with this particular method, make sure that you’re already at least semi-erect (between 1/2 and 3/4 of your erection power). If you do this technique in flaccid state you will achieve no gains while doing this with complete boner will result in some tissue and nerve damage!

• Lubricate yourself a lot.
• With your right hand form an OK sign and grasp the base of your little buddy.
• Then “massage” your phallus by pulling your right hand slowly outwards from your base up to its head (pay attention to not jelq your glans as you may lose sensation in it).
• Then switch your hands and repeat these steps. The benefit of doing this is that you’re trapping and pushing blood from your base to the glans and in that way enlarging its whole size.
• You can repeat it as much as you please but I would not go into extreme and recommend to stop as soon as you start to feel any discomfort.

My advice: From beginning consider a lower number of repetitions and then gradually try to increase the amount in one session.

7- The Circular Rotation

This is similar to what you do in a stretching exercise, but there are simple differences.

• Use your right hand to bring your dick outwards.
• Grasp firmly but gently your glans.
• While it in this position, you can start to stretch and rotate your little buddy at the same time.
• You should do this for 30 seconds for clockwise direction.
• Then you can switch your hands (if you want to) and repeat that movement for another 30 seconds for the counter-clockwise direction.
• All this makes for one session and you can do five sessions a day.

To point out: While doing everything correctly, you should definitely see an improvement in your measurements soon.

8- The Weight-Lifting

Some experts recommend that you should avoid this method for safety reasons, but if done properly, and if it’s done in moderation, this exercise can have REALLY positive effects on the size of your cock.

It has been popularized over the years by the Japanese, and it has indeed been proven to work on several occasions. However, it is advisable to try all of the other workouts listed above as first.

• Always try this method on your flaccid “manhood”.
• Attach a special weight to it that has been created solely for this purpose!
• This will force it to stretch downwards like in other techniques mentioned here already.
• Gradually over a certain period of time, doing this should make your size larger not only temporary but permanently as well.

You should consider doing a little more research before attempting this as it’s potentially very harmful!

Don’t forget: There are two great guides on how to get a bigger penis naturally. I really loved them because they explain in a simple and precise way each and every one of these techniques (plus many more), how to do them in order to avoid any harm to your body as well as how to maximize your growth with more advanced methods.

By the way: I have reviewed both so don’t forget to read my review of Penis Advantage product as well as my article about the second program.

Workouts That Increase Size

There’s one thing that all of these techniques have in common – they have been proven time and time again to work for men of all shapes and measurements. They were able to increase:

• Girth
• Length
• Satisfaction from sex

There are a lot of penile enlargement products available to you. However, finding those that are BEST has often been proved to be extremely frustrating to those who are serious about having the penis they have always wanted.

Before you look at anything else that’s out there, try any of these exercises. They offer success rates that can’t be denied.

Men & women Foot and Nail Care

Many men don’t give their feet much attention until it’s too late (athlete’s foot, anyone?). But you can keep your feet healthy and looking good by stocking your medicine cabinet and gym bag with a few key items.

Nail Trimming Know-How

The leading cause of hangnails and ingrown toenails is clumsy nail trimming. Tracey Vlahovic, DPM, associate professor of podiatry and orthopedics at Temple University School of Podiatric Medicine, says, "If you trim your toenails too short, you can expose some of the tissue at the edges or under the nail. That can be painful and can lead to infections."

Look for nail "nippers" that have a curved handle and a cutting jaw shaped to follow the natural curve of nails. You can find them at drugstores and beauty supply shops. Nail nippers are particularly useful for toenails, which are hard for many people to reach.

Callus and Blister Prevention

Whether you’re a serious athlete or just a weekend warrior, you’ve probably been sidelined by painful blisters or calluses on your feet. The culprit is usually poor-fitting shoes that cause chafing, Vlahovic says. Wear proper-fitting shoes, and stock a box of bandages to put on your feet at the first sign of irritation.

If calluses or corns show up, soak your feet in water for 10 to 15 minutes to help soften the skin. Gently remove the thickened skin with a pumice stone.

Insoles for Comfort or Arch Support

If you stand for long hours, you may end the day with a case of sore feet. Insoles can help make shoes more comfortable. Most over-the-counter brands do not offer much in the way of arch support. Look for insoles that have a plastic shell at the bottom, which, podiatrists say, makes them strong enough to provide real support.

Anti-Fungal Lotions, Powders, and Sprays

Stubborn cases of athlete’s foot are one of the biggest reasons men turn to a podiatrist for help. Dark and damp conditions allow the funguses that cause athlete’s foot to flourish. Basic good foot hygiene is the best way to prevent fungal infections.

Anti-Fungal Lotions, Powders, and Sprays continued...

Wash your feet frequently and dry them thoroughly, especially between the toes where the culprits typically take hold. Wear fresh socks daily.

Use an antifungal lotion or powder. Drugstores stock a wide variety of brands. Although different over-the-counter products use different active ingredients, a 2008 review in the British Journal of Dermatologysays all are just about equally effective.

Look for a medicated powder or spray if you have sweaty feet, Vlahovic says. "For dry feet, go with an antifungal lotion."

Use the product every day for a month. If the itchy, burning rash persists, make an appointment to see a podiatrist or doctor. You may need a prescription strength antifungal preparation. The problem may not be athlete’s foot but a bacterial infection requiring an antibiotic. Bacterial infections are one of the leading causes of chronically smelly feet.

Dealing With Toenail Fungus

The same fungus that causes athlete’s foot can invade toenails, turning them yellow and crusty. Bad toenail infections can take a long time to eliminate.

If you come down with one, don’t waste your money on over-the-counter remedies, Vlahovic says. None has been shown to work. Topical creams and oral antifungal pills are available by prescription. 

Your best bet is still prevention. Keep toenails trimmed to avoid hangnails and ingrown toenails that can open the way for fungus invasion.

12 Home Remedies for Dark Coloured Elbows & Knees

Having a fair complexion works as a plus point, but having darkened elbows and knees influences the impression. It somehow affects the whole personality and contributes in ruining the whole confidence. Well, if you are tired of spending your money on worthless products with no expected results, then you should definitely try these home remedies out.
1. Coconut Oil
Rubbing coconut oil on the darkened elbows and knees is a great way of getting fair coloured elbows and knees.
2. Olive Oil
Apply olive oil for wonderful and discoloured knees and elbows.
3. Lemon Juice
Lemon juice will surely give you your expected results, once you start applying it.
4. Sugar + Lemon
Take half already squeezed lemon and put sugar inside the lemon peel. Now, rub this on your both knees and elbows. Do this for at least a week for superb results.
5. Almond Powder & Yogurt
Almond powder will gently exfoliate, and yogurt will naturally clean your elbows and knees while leaving them fair and soft.
6. Lemon & Salt
Lemon plus salt is a great way to exfoliate your darkened elbows and knees. Mix salt in lemon juice or put salt in a squeezed lemon. Apply it. You will surely get exceptional results.
7. Lemon + Baking Soda
The combo of lemon and baking soda is a wonderful and great natural bleacher. It will help you to get rid of your dark coloured elbows and knees.
8. Gram Flour + Curd
Gram flour works as a natural skin softener and tan remover. Gram flour with yogurt is a very old method to stay fair and glowy. Use this to get fairer and whiter elbows and knees.
9. Milk & Turmeric Powder
Adding milk in turmeric powder is a great way to achieve fair elbows and knees.
10. Pumice Stone
Daily exfoliate with a pumice stone to remove dark coloured skin from your elbows and knees.
11. Cucumber
Apply the cucumber juice or rub a slice of cucumber on the knees and elbows to get rid of that embarrassing dark coloured elbows and knees.
12. Sandalwood Powder with Turmeric Powder
Mix turmeric powder plus sandalwood powder with rosewater to make your elbows and knees fair and white.

How to Get Rid of Dark Skin on Your Neck

Many people suffer the embarrassment of having dark skin patches around their neck. This is a fairly common skin pigmentation disorder known as acanthosis nigricans. It is not an infection and is not contagious.
Aging and sun exposure are the main causes of dark discoloration on the neck. Other causes are diabetes, genetics, polycystic ovary syndrome, poor hygiene, and sudden weight loss or weight gain.
There are many natural remedies to reduce the discoloration of skin around the neck.

Here are the top 10 ways to get rid of dark skin on your neck.

Almonds

Almonds contain vitamins that are essential for skin health. Almonds also have properties that can nourish the skin and remove discoloration. You can use almonds in different ways to treat dark skin on your neck.

• For a simple remedy, make a thick paste of half a teaspoon of powdered almonds, and one teaspoon each of milk powder and honey. Apply the paste on the sides and back of the neck, leave it on for half an hour and then wash it off with water. Do this two to four times a week.
• Heat almond oil and massage your neck with it. Do this once a month to improve blood circulation in the neck area. The oil also acts as a moisturizer and will help make your skin glow.
• Soak four or five almonds in water overnight. In the morning, grind the almonds into a paste. Apply the paste on the neck area and gently scrub for a few minutes. Wash it off with cold water.

 Aloe Vera

Aloe vera is a kind of natural skin lightener and also moisturizes the skin. It can lighten skin color to a great extent and reduce various skin spots. Aloe vera is also rich in antioxidants and various other compounds that help repair and produce new skin cells.

1. Extract pure aloe vera gel from the leaf.
2. Apply it directly on the neck and gently massage it. Leave it on for about 20 minutes.
3. Wash it off with water.
4. Repeat this once daily for fast results.

   Walnuts

Walnuts contain vitamins and zinc that nourish the skin. They also help keep the skin hydrated, which is highly essential for healthy skin. To treat dark skin on the neck, a scrub made of walnuts and yogurt is very effective.

1. Mix crushed walnuts in yogurt to make a thick paste.
2. Apply the paste on the dark portion of your neck. Gently scrub for a few minutes and then allow it to dry.
3. Wash it off using cold water or rose water.

If done on regular basis, about twice a week, this remedy will rejuvenate your neck skin and reduce any dark appearance.

 Cucumber

Cucumber can also be used to improve the appearance of your neck area. Cucumber has soothing properties that help repair skin cells, remove dead skin cells and add glow to the skin.

• Apply grated cucumber or cucumber juice all over your neck and gently scrub for about 10 minutes. Wash it off with rose water or cold water. Do this daily to get rid of dark spots on your neck fast.
• Another option is to mix equal amounts of cucumber juice and lemon juice and apply it on your neck using cotton balls. Leave it on for 10 minutes and then wash it off with cold water. Do this daily.

 Lemon Juice

Lemon has citric acid, which is a natural bleaching agent. Also, the vitamin C present in lemon helps remove dead cells and lighten skin tone. Hence, lemon can be used to effectively lighten the dark complexion of your neck area.

• Apply lemon juice to the dark skin using a cotton ball. If you have sensitive skin, dilute the lemon juice with water. Leave it on for 20 minutes and then wash it off with cold water. Make sure not to expose your neck to direct sunlight after applying lemon juice.
• Another option is to mix equal parts of lemon juice and rose water. Apply this mixture around the neck area before going to bed. Do this daily for about a month to see visible results.

Oats

Oats work as a great skin scrubber and help exfoliate the skin. This is quite effective in reducing the dark complexion that appears around the neck area.

• Take two teaspoons of coarsely ground oats and add a little tomato puree to it to get a thick paste. Apply the mixture on your neck and leave it on for about 20 minutes. Then scrub your neck gently. Finally, wash your neck with cold water and apply some moisturizer. Do this two or three times a week for quick results.
• Mix powdered oats with milk and honey. Apply the mixture on the dark area of the neck. Allow it to sit for 20 to 30 minutes and then wash it off with lukewarm water. Do this twice a week.

Baking Soda

Baking soda works as a natural skin exfoliant and will cleanse the skin and slowly remove dark, discolored patches. The combination of baking soda and water has proven quite effective in removing hyper-pigmentation that forms around the neck.

1. Mix three parts of baking soda and one part of water to form a thick paste.
2. Apply the paste on your neck and let it dry.
3. Wash it off after 15 minutes.
4. Do this twice a week to enhance the complexion of your neck in just a few weeks.

 Orange Peel

The high amount of vitamin C in oranges is also very helpful in lightening the skin tone. You can use orange peel to cleanse as well as bleach the skin.

• Put some orange peel in the sun and let it dry out. Then grind it into a powder. Add equal amount of whole milk to the powdered orange peel to make a thick paste. Apply the paste around the neck area and allow it to dry. Wash it off with cold water.
• Alternatively, you can grate the orange peel and add orange juice to it. Apply this mixture on your neck and leave it on for 10 minutes before washing it off with cold water. Do this daily.

• Chickpea flour

  
  

• Chickpea flour works as an excellent scrubber to get rid of dark skin patches on your neck. Chickpea flour should always be used with turmeric, which has antiseptic properties and is used for treating various skin problems.
  
• Take two teaspoons of chickpea flour and add a pinch of turmeric to it. Add some water and mix the ingredients well to make a thick paste.
• Apply the paste on your dark spots and allow it to dry for about 20 minutes.
• Then scrub it away with cold water.
• Do this every other day.

 Potatoes

• The enzyme catecholase in potatoes has bleaching abilities that help lighten dark skin on the neck.
  
• Apply grated potatoes or potato juice all around your neck. Leave it on for 15 minutes and then wash your neck with cold water.
• Alternatively, you can mix lime juice and potato juice together and apply it on the affected skin area. Leave it on for about 10 to 15 minutes and then wash the area with cold water. Do this daily to get positive results. This remedy can also be used for erasing dark spots, dark circles under eyes and acne scars.

Try out some of these remedies and find which one suits you. Bear in mind that it requires some time as well as patience to get rid of dark patches on your neck.

8 Tips to Treat Colds and Flu the Natural Way

With no cure in sight for the cold or the flu, over-the-counter treatments can at best bring symptom relief or shorten the duration of those symptoms. Or you can take the natural approach. WebMD explores some home remedies that may help you feel better along the way.

 Blow Your Nose Often -- and the Right Way

It's important to blow your nose regularly when you have a cold rather than sniffling mucus back into your head. But when you blow hard, pressure can cause an earache. The best way to blow your nose: Press a finger over one nostril while you blow gently to clear the other. Wash your hands after blowing your nose.

 Stay Rested

Resting when you first come down with a cold or the flu helps your body direct its energy toward the immune battle. This battle taxes the body. So give it a little help by lying down under a blanket.

  Gargle

Gargling can moisten a sore throat and bring temporary relief. Try a teaspoon of salt dissolved in warm water, four times daily. To reduce the tickle in your throat, try an astringent gargle -- such as tea that contains tannin -- to tighten the membranes. Or use a thick, viscous gargle made with honey or a mixture of honey and apple cider vinegar, a popular folk remedy. Steep one tablespoon of raspberry leaves or lemon juice in two cups of hot water and mix in one teaspoon of honey. Let the mixture cool to room temperature before gargling. Honey should never be given to children under age 1.

 Drink Hot Liquids

Hot liquids relieve nasal congestion, help prevent dehydration, and soothe the uncomfortably inflamed membranes that line your nose and throat.

 Take a Steamy Shower

Steamy showers moisturize your nasal passages and relax you. If you're dizzy from the flu, run a steamy shower while you sit on a chair nearby and take a sponge bath.

Apply Hot or Cold Packs Around Your Congested Sinuses

Either temperature may help you feel more comfortable. You can buy reusable hot or cold packs at a drugstore. Or make your own. Take a damp washcloth and heat it for 55 seconds in a microwave (test the temperature first to make sure it's not scalding). Or take a small bag of frozen peas to use as a cold pack.

Sleep With an Extra Pillow Under Your Head

This will help with the drainage of nasal passages. If the angle is too awkward, try placing the pillows between the mattress and the box springs to create a more gradual slope.

  Don't Fly Unless Necessary

There's no point adding stress to your already stressed-out upper respiratory system, and that's what the change in air pressure will do. Flying with cold or flu congestion can hurt your eardrums as a result of pressure changes during takeoff and landing. If you must fly, use a decongestant and carry a nasal spray with you to use just before takeoff and landing. Chewing gum and swallowing frequently can also help relieve pressure.

Remember, serious conditions can masquerade as the common cold and a mild infection can evolve into something more serious. If you have severe symptoms or are feeling sicker with each passing day, see a doctor.