Home

How to get fit at home in a week

Stay in Shape Without Leaving the House (Get Fit at Home

Double Chin

Eliminate carbs from your last meal of the day. Week 2: Add two 30- to 40-minute cardio sessions per week. Add 50 g protein and 5-8g leucine per day. Week 3: Add a fat-burner. Cut carbs further on one of your low-carb days. Week 4: Schedule 40 minutes of medium- to high-intensity cardio postworkout or first thing in the morning It is far easier to make exercise a habit if it is a daily one. If you aren't exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off In addition to aerobic activity, round out your fitness routine with strength-training exercises that work all the major muscle groups at least two days a week. Use free weights, resistance bands or body resistant exercises such as squats, sit-ups and pull-ups to gain strength and build muscle

No Gym Required: How to Get Fit at Hom

How To Get Fit At Home Coac

While improvements in fitness don't happen overnight, creating a healthy exercise and diet routine can set you up for long-term success beyond your three-week deadline. Begin to build a sustainable routine and with some consistency and patience, you'll begin to see (and keep) the results you're looking for Our online coaches specialize in helping people get fit from home. If you're in a hurry, sign-up for our free weekly newsletter and we'll send you PDFs of our Work Out at Home guides! Download our Free Home Workout Guides! Let's go over the 8 Best At-Home Workouts so you can start training today: no gym or equipment required The plan is structured but flexible enough to allow you to fit the exercise sessions around your other weekly commitments. Before starting each week, plot in your calendar what days and times you'll be exercising. This will help you stick to the plan. Don't forget to factor in 1 rest day per week (on a day of your choosing)

For extra health benefits: Minimum cardio should be increased by an additional 300 minutes per week (moderate) or 150 minutes of (intense) cardio per week (or a combination of both). ( 7 ) While it may sound like a lot, the good thing is that you can adjust this to your schedule and even do them as part of a home workout plan Make a conscious effort to get up at least once an hour - go to the toilet, make a round of tea, or even just go and say hello to a colleague. Better still, buy an Apple Watch and it'll buzz at you..

Get Fit Quick: Your 2-Week Summer Slimdown Pla

0:00. 0:00. 0:00 / 9:35. Live. •. How to Get Fair Skin at Home in 1 Week | Beauty Tips in Tamil How to Get Fair Skin at Home | If you getting a fair skin would take time, take a look at our simple . source 2) Pick a life side quest (optional). The optional side quest is not related to diet and fitness, but would help you level up your life. Examples would be to create and follow a budget, to keep your house clean, or to read one book every week for the duration of the challenge. 3) Pick a guild based on your main quest Walking is one of the easiest ways to get more activity into your day, lose weight and become healthier. Research shows people who fit moderate activity, such as walking, into their daily life burn more energy than those who make weekly visits to the gym

Get Ridiculously Toned With 12 Week Workout Plan (Download

  1. ishing by a second. You can expect a similar uptick in volume each cardio session
  2. The programme will encourage you to look at exercise and nutrition differently; if you can relax the regime while holding on to the principles, we think you can get fitter in two weeks. Carrying.
  3. Home Fitness July 31, 2021 CBSE 2021-22 Reduced Syllabus Maths Class 10 Term 1/New Syllabus Class10 Maths 2021-22/Sandeep Ma'am Fitness with Friends July 31, 202
  4. Stick with foods that give you a healthy, balanced diet. The first—and most important—part of staying fit as a teen is a proper diet. Avoid unhealthy meals, including most processed foods and fast food. Instead, focus on eating plenty of dairy and proteins to help you grow

The 6-Week Diet and Training Plan to Get Lean Fast

  1. 4. Eat at Home. In urban Indian with new restaurants opening every day a person is eating out an average of 4 meals a week outside his/her home. For some really busy professionals, this number is as high as an average of one meal a day. Although restaurants are offering more nutritious food options these days, the choices are often limited
  2. The former athlete had struggled to get back into shape after her twins were born and had resigned to the fact that her former self was now out of reach. But the next month, Tara saw a friend's post on social media about a six-week challenge at Iron Tribe Fitness, home of the high-intensity workout combining fitness coaching and group.
  3. This 4-week workout plan for weight loss is perfect for beginners who just want to follow a simple plan to get fit. About the 4-week workout plan This 4-week home workout plan consists of just 12 bodyweight exercises split up into 4 workouts so you do just 3 per day
  4. Lose weight, build muscle or get fit check out our men's and women's 6 week workout plan for you, that can be done at home with no equipment. 2612931717993 Exercise
  5. 10 Tips To Get Amazing Results In 10 Weeks. 1) Learn how to eat healthy. 2) Pick healthier options for breakfast. 3) Don't stock junk food in the pantry. 4) Print 7 day keto meal plan & cheat sheet. 5) Eat plenty of fruit and vegetables to boost fiber intake. 6) Print 10 week workout below and do the workout

How to Gain Weight: Sleep Well Boosting Fat Gain. Sleep relaxes the mind and helps in increasing the weight of a person. And good sleep is one of the best answers on how to become fat in one week. Taking a lunch hour nap is essential for everyone as it helps in quick weight gain, gain fat, and good sleep at night However, someone who has a way to go in making gains, but is not a total gym neophyte, can gain from 1 to 2 pounds of muscle per week initially, says Wisconsin-based strength coach Pat Gilles. Talented stars, killer physiques. With the right plan and the right discipline, you can get seriously shredded in just 28 days. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation You can also get your fit on by doing a simple workout right at your desk. The more you move around, even in your seat, the closer you get to your active #Goals. 4 Ali Alami. Here's a rough 6 week training plan to get in shape for hiking/mountaineering. This will is a good plan for getting in shape to climb Mt. St. Helens, Mt. Hood, Kilimanjaro, Half Dome (make sure you check this resource if climbing Half Dome), or a 2 day back pack trip with less than 4500ft of elevation gain.Some things to remember when following this plan

7 Simple Rules to Live by to Get in Shape in Two Week

  1. If you lift 6 days a week, it's normally too much for your body to handle. 4 days per week though, isn't enough volume. Tip #20 - Focus on the Benefits Most of the time when dudes lose motivation in the gym, it's because they're focusing on the HARD THINGS they need to do, in order to get big
  2. 21 Days to Fit and Lean: Three-Week Workout Plan This sensible-yet-butt-kicking plan will get you in the habit of working out—and you'll love the results so much that at the end of the three.
  3. Lift weights 2-3 times a week. 13. Do cardio for the rest of your weekly workouts. 14. Do some gentle stretching before sleep. 15. Try to get enough hours of sleep. 16. Spend more time in fresh air
  4. 2020 is your year to finally get fit. Start small and at home. Begin with working out two to three days a week, and increase your frequency once you get used to it, if you desire..
  5. imum of every other day for at least 20
  6. 1. Schedule your exercise in at the beginning of the week. Work, social engagements, appointments and keeping a house running can easily eat up all your time if you let it. Each week, I open my.
All Inclusive Colorado Vacation: Bar Lazy J Guest RanchBicycle: Standing, Rear-Entry Sex Position With a Tight Fit

12-Week Workout Plan for Women in Menopause. Strength Training: 2 times a week with 72 hours between. Interval Training: 1 to 3 times a week for no more than 45 minutes a week total. Mobility Training: most days of the week. Low-to-Moderate Exercise: as many days a week as you can according to your energy How to GET FIT in 12 weeks or Less. September 25, 2012 ·. Jeff Usner. September 25, 2012. Some times the struggle is hard but the reward is great! Keep at it and don't get discouraged! Like Comment Share Bikini Competition Workouts (12 Week Program) Page. This is the 12 week workout program that I used to get in shape for my first NPC Bikini Competition. Every workout that I did is here, as well as diet and meal prep tips. This is a healthy approach to bikini competition prep. I designed this program to keep your metabolism high, and hormone. Week 9 Now you're running 10 minutes at a time easily, and completing sessions over 30 minutes, it's just a case of building on this. Session 1: Jog for 12 minutes then walk for 3 minutes

According to Adam Zickerman, author of Power of 10: The Once-a-Week Slow Motion Fitness Revolution, 20 minutes of very slow weight training weekly is all the exercise you need to burn calories. Start your fitness plan by creating a daily walking, jogging, or cycling schedule to keep your heart and lungs active through exercise every day of the week. If you're just starting to get fit, feel free to take things as slow as you need to and build up your abilities over time

Well, you're in luck, because BFBS has put together a ten week fitness training programme to help you smash your fitness goals and get fit enough to join the British military. All of the exercises have been designed so that they can be performed at home or in any open space - without the need for any gym equipment - so no excuses NASM-CPT, CES, FNS. Summer is just a few weeks away! If you're ready to get toned and stronger for the summer this 4-week Summer Workout Program is all you need to kick your workout routine into high gear. This plan includes quick, but effective workouts to make the most of your time but get you the results you're after Do this home schedule 2-3 times a week, remembering that more doesn't make you big faster, but will just lead to overtraining. What About Cardio? Cardio is as important to a fit body as lifting weights is! Do whatever you like to get your heart beat up, but my recommendation would be a team sport you enjoy Here's how to lose belly fat as a teenager. This is some of the tips and tricks I used when I was a teenager trying to lose belly fat. As a teenager, it can. Frequency: Plan on training three days per week (Workout IV, V, and VI, etc.), resting at least a day between each session. Each week the workouts will change. Each week the workouts will change

The Best Way to Get Fit Fast Livestrong

Couch-to-fit in 30 days. If you are new to exercise, or coming off a long break, Shapiro suggests that you start with a cardiovascular program. Run or jog 20 to 30 minutes every other day. You can. The only way to really be physically fit is to eat a balanced diet where your body burns what you consume, you are physically active at least 150 minutes (or longer) per week--if the activity is low intensity, be moving around for longer than 150 minutes--and you must get 7-9 hours each day To get abs at home, work on strengthening exercises 2-3 times per week. Holding planks and performing classic crunches are both great ab strengtheners that you can do at home. In addition to strengthening, add cardio, such as biking, running, or swimming, to burn fat so your abs are visible At a minimum, you could work out three times a week, but CRF offered classes six times a week, sometimes twice a day. Of course you didn't have to go twice a day, but if you were hardcore, you went Week 11. Complete the following in one session 3-5 times a week: - 5 minute stretch/warm-up - 2 minute sit-up/push-up intervals - 4 minute walk - 17 minute run - 3-5 minute walk - 2 minute stretch.

And there's more good news. You can start a fitness program in only five steps. 1. Assess your fitness level. You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress Getting Fit At Home, which airs this week, I explore this question as we face down our third national lockdown. Because the truth is not everyone knows how to exercise effectively at home Each week of the monthly workout plan is designed to grow progressively more intense to help maximize your results and avoid a progress plateau. Don't forget: Your eating habits play a huge role in any fitness or weight loss goals and in your overall health and wellbeing, so be sure to pair this monthly workout plan with a healthy diet Four weeks later, after working out almost every day without much change to my diet, I'm 6 pounds lighter and feel great! Now for those of you who don't know, PIIT28 is a home workout plan. Unique Exercises: Over 40 Unique Body Weight exercises you can do from the comfort of your home to take you from. 6 Week In-Home Training: Step-by-step guide of In-home exercises to get you Functionally Fit from World-Renowned Trainer, Diamond Ott. GET INSTANT ACCESS ONLY $9.97. GET functionaly fit from home in just 6 weeks

Four-week HIIT workout plan: week 1 This plan sees you do five reps of each of the HIIT moves above for varying numbers of sets (they increase as the weeks go by). You should aim to do the routines four times a week, with rest days in between (consider investing in one of the best foam rollers to aid recovery) Step 4 - How to Get a Summer Body - Get Some Sleep! Step 5 - Record your Progress. If you happen to be interested in a career in fitness, you can check out our Level 2 and Level 3 Personal Training courses first! Also, feel free to download our FREE 16 Week Home Strength Training Programme before jumping in

So if you are ready to get fit and thick, then let's get started but first let's look at slim thick means so we both are on the same page. Related articles: How To Get Curvy Body In 2 weeks and How to Get Curves and a Flat Stomach At Home With Workout. Related Articles Enter stage right, the WH 4 week ab workout plan, designed to increase your strength and tone your tum in just 28 days—yes, really. This content is imported from {embed-name} Using the stairs is an extremely time-efficient way to maintain fitness. As little as three 20-second fast stair climbs a day can improve fitness in only six weeks

Gymondo Online Fitness - Get Fit & Happy at Home. Get Fit. Feel Happy. Take it outside. Pilates in the park, HIIT in your backyard, yoga on the balcony—the choice is yours. Unlock 300+ workouts you can do absolutely anywhere with zero to minimal equipment. Start free trial Ten Weeks To Get British Military Fit: Week 4. All of these exercises, combined with a healthy and nutritious diet, will help you build muscle strength and improve balance and flexibility. Running will also help boost your cardiovascular fitness, enabling you go on to pass recruit selection and stand you in good stead to pass recruit training Home workout for beginners, 6 week fitness program by James Atkinson Intro about what regular exercise and a balanced diet can lead to a heathly lifestyle. Bonus offer by signing up for the authors' recipes. Has a list of things you will need-nothing that cost a lot of money. Shows photos of things mentioned The minimum you can get away with and still see significant fitness gains is three rides a week. Watch: Five ways to eat for weight loss Cycling for fitness: essential cycling training session

You get off your high horse now, Ms. I Work Out Five Times a Week. A new study shows that women who regularly exercise (an average of 2 and a half hours a week) still spend too much time sitting—about 63 percent of their day. So even if you're active, you might be sedentary too. One way around this is to embrace restless behavior Don't get me wrong, UFC fit is great, but this program has harder movements that need to be learned. You can choose to learn movements before you do the workouts and I strongly suggest it. I am finished with week 2 and seeing great results with weight loss, strength and flexibility. I have been sore for 2 weeks now but that's nothing new Jun 12, 2021 - Explore Melissa Longwith-Szatkowski's board Let's Get MOVING, followed by 116 people on Pinterest. See more ideas about fitness diet, fitness tips, get in shape You'll get stronger, more confident and fitter each week. We'll use our experience to guide you to success. You will get results like you haven't been able to get on your own. You'll feel like this was the best $249 you've ever spent. But wait, there's more! We understand how important (and tricky) proper nutrition is New research revealed on a BBC TV Horizon programme broadcast in February 2012, suggests it is possible to improve some measures of fitness with just 3 minutes of exercise a week.Medical.

Based on your own goals and circumstances fill in a FITT Principle chart. This can be your starting point. You can follow your own plan from there or find one that fits within your established guidelines! If you are new to exercise, remember, work your way up. You don't need to run a marathon or spend hours in a gym to feel the benefits of. For those who are fortunate enough to be able to pay for professional assistance, PT's are great and can definitely be worth the money, but there are many ways to get fit for much less! Getting to the gym can also cut into your time. It can take several hours a week to get to and from the gym, especially if you tend to go doing rush-hour If you have muscle pain that lasts the better part of a week, or joint pain that lasts more than a day or two, that's a red flag. If it hurts, stop exercising and get it checked out, he says Whether you meet up with your neighbor for an early morning run a few days a week, stream dance classes at home with your partner, or enlist a coworker to go to a weekly yoga class, having a buddy adds support, accountability, and a social aspect that can make the activity more enjoyable. When you have other people depending on you, you are. Metaburn90 is a complete 90-day fitness system to get you in best shape of your life, no matter if you train at a gym or at home. Created by trainer and YouTube fitness expert Scott Herman, the program includes 15 fun, intense full-body workouts to help you shredding fat, building muscular fitness, and totally transform your body with very little equipment needed

How to Get Fit (for Kids): 14 Steps (with Pictures) - wikiHo

In my quest to get fit and feel more confident in my own skin, I tried working with a personal trainer and later exercising with my fitness-loving nephew. my local Orangetheory held a six-week. Repeat 15 to 20 times. 4. Chin Lifts. Pin. In knowing how to lose face fat, the chin lift is a great exercise. It assists in working and stretching most of the facial muscles which include jaw, throat, and neck. But make sure not to use any other facial muscle other than the lips while doing this exercise The New Workout Model Guest post written by Kevin Nelson Description: With COVID starting to diminish, some folks are still leery about going to the gym after becoming accustomed to working out at home. That and the advent of virtual fitness coaches are just a couple of the fitness trends as we march to greet 2021. It's time to get [ You get a breather this week to take some time to settle into your new workout schedule. You'll do the same workouts as last week with no new routines, challenges, or changes. Give yourself time to master the exercises, get into the habit of showing up for your workout, and reflect on how the routine is working for you Nintendo's Wii Fit has revolutionised in-home fitness with its broad appeal and focus on fun and social interaction, claimed Mintel's report, Fitness in the Home, this week

The plan I'm sharing here is not very beginner-friendly. It's an intermediate, more intense week of Pilates. If you're a beginner and want to try a full week of Pilates workouts at home you can get started with this one week Pilates program. To access it you'll need to be a member of Grokker, but right now you can also get a free 14-day. But what if you can only get out once a month? Running guide Sarah Ridgway reveals her secrets to staying fast. I first met John on the summit of Y Garn after a winter run over the Nantlle ridge. John was 80 and, despite his age, had stormed the steep 450m ascent for that view. Ah, to be fit enough to do the things we love How To Get Fit At Home. This is a good 20 minute home workout to help you to get fit and healthy at home. It's also a great way to lose fat fast, as it works your whole body. The more work you put in, the more fat that will fall off! You can always find time to get a 20 minute cardio workout into your daily schedule, and this is the best 20.

Strength training at home: How to get fit despite Corona. Wellbeing fitne Even if you can't work out in the gym, you can ea ily do trength training at home. The be t tip and everything to do with Mucki training; all information here!Many people wrongly t. Content: Weight training at home: minimize the risk of injury; Weight training with your. Progression: Add 10sec to the work intervals in round 2 each week until you end up working for 2min at a time in week 6. The rest periods, unfortunately, do not get any longer. The rest periods.

How to Get in Shape in Two Weeks - Two Week Workou

That means you can get in great shape without going to the gym, spending hours working out, or using any workout equipment at all. (Seriously; it's science .) You've just gotta know the right moves Shoot for 30 to 60 minutes of moderate-intensity exercise at least five days a week, but start with less if you have to. The main idea is to get moving. We know exercise releases endorphins and helps reduce symptoms of depression and anxiety. Be inspired, start slowly and build up. 2

FEELING MOTIVATED AGAIN: my workouts for a week to lose

11 Easy Ab Exercises to Tone Stomach in 2 Weeks at Home . 1. Russian Twist for Abs. This is a great exercise to tone the stomach as it stretches the abs muscles.. This is a good way to tone stomach muscles because you will soon start to feel the heat as you do it If you keep at this routine for a week, you will notice a difference. Also Read: How to Lose 10 Pounds in a Week (11 Weight Loss Tips) 30 Day Weight Loss Workout Challenge at Home; Best Armpit Fat Exercises to Get Rid of Underarm Fat in 7 Days . 9. Mountain Climber Try to get in the gym two to three days per week to lift weights. Get two cardio sessions in a week: one interval day and one longer day. Casually stretch throughout the day, and most definitely at night. Goal: general strength, conditioning, and/or maintenance Ability level: all levels. The 4-week indoor/outdoor Intermix workout pla SDLR: The typical way to get a dancers body is dance! It's because dance is a total body workout. You are not sitting on a bike and cycling or running or weight training. The idea is the body.

How to Get Fit: 13 Steps (with Pictures) - wikiHo

A New Approach to Being a Better Golfer. Traditionally, most golfers believed there were a few key components to address for the building the ultimate golfer: instruction/shot making, equipment, mental preparation, and course management. When Tiger Woods hit the scene in 1996, two new components of emphasis emerged: physical conditioning and the team approach The CDC recommends adults get 150 minutes of exercise per week, through a mix of muscle training, moderate-intensity aerobic activity (walking), and vigorous intensity aerobic activity (running or. Performing just 60 minutes of aerobic activities every week can influence your journey on how to get abs and flat stomach fast. SE of the aerobic exercise you can peer include running, riding a bike, or taking a walk. Alternatively, you can register for an aerobics class just to challenge yourself more. 8

Workouts per Week: 2. Equipment: Full Gym. Over four weeks, you'll earn every new inch through hard work, using every piece of equipment in the gym. Dumbbells, barbells, machines, cables, and body weight will each help you tear down your chest to the studs and rebuild it bigger and better than ever Okay, time to get into the how for working out without weights or a gym. Whether you want to keep in shape, get leaner, lose some weight, or get stronger, working out with just your body is an awesome, viable option-and the main one I recommend. It all depends on how hard you make them on yourself-the more intense and challenging, the better 3 Make one change at a time. The first week you intend to exercise, look ahead at your schedule and establish modest changes to your routine. On Sunday night, commit to getting your exercise clothes out for the next day and then setting your alarm to wake up 30 minutes earlier on Monday VICE - We asked three experts how to reach your goal, even if you've only got a limit amount of time to fit in a workout. It's January, meaning you're ready to get fit. Subscribing to Joe Wicks' YouTube channel ready. Joining an actual, full-on gym ready. But, like most people, you also have long working

30 Revealing Pictures of Brie Larson You Never Knew

How to Get Fit at Any Age - Men's Healt

12 Week Workout Plan Get In Shape Fast! Print this popular healthy fitness workout today and see the body you dream of in 12 weeks! #fitness, #workoutplan, #cardioworkout, #hittworkout, #crossfitworkouts, #fatburning, #tabataworkouts, #fullbodyworkout Here is how to do a squat to tone thighs in 2 weeks and get perfect legs in 2 weeks. Let your hands be at the back of your head. Set your feet shoulder-width apart. Ensure your toes are slightly turned out. Gradually go downward and make sure your thighs are equivalent to the floor. Stay in that position for a few seconds T o keep up muscle mass and heart health, try cardio activity such as walking and swimming three times a week, fitting in functional training, too, such as squats, deadlifts, bench and chest. You can still get a full workout at home. If you don't have exercise equipment in your house, there is still a lot you can do to stay fit, active and sane during these trying times Never start an untested program of exercise and diet without speaking to parents or doctors first. Learning the way to get six pack abs for kids at home fast is not hard. This is easy if the correct diet and exercise routines are worked out. The journey to efficient fitness for kids includes strict schedules of exercises and a balanced diet

25 At-Home Workouts To Help You Get Fit Without A Gym

This specific 4-week treadmill training plan accommodates all levels, from walkers to the high-level endurance athlete by using your rating of perceived exertion rather than speed. In other words, if you don't run, you don't have to. You can get a very challenging workout simply by manipulating the incline and walking fast How to Get Fit for Men Over 45. Getting fit and lean is challenging at any age, but even more so as men age. Starting at age 40, lean muscle decreases while fat increases, leading to an increased risk of heart disease, hypertension and diabetes. Exercise and diet can offset the aging process and the health risks. There can never be a magic number that suits every single person and it depends on the goals you're working towards, but according to one expert three to five times a week is the minimum. For more experienced exercisers, I would recommend three to five times per week, Doug Sklar, a certified personal trainer and founder of New York City-based fitness training studio PhilanthroFIT, told.

Shamrock Rose Aussies -  Welcome to Shamrock Rose

Get Fit in 3 Weeks: What's Safe and Realistic

Personal Trainers in Maryland Arrive at your door with all fitness equipment needed for a great in home workout. Get started with a personal trainer in Maryland today. Here is a short list of areas serviced. We have a Great Personal Trainer Annapolis, Personal Trainer Baltimore, Personal Trainer Churchton, Deale, MD, Personal Trainer Ellicott City, MD, Personal Trainer Elkridge, Personal. Week 1 of Project Get Fit 2021 (Part 2) went pretty well. I made all three workouts this week. Because of the long layoff I had to cut the weights I was lifting down by about 20%. I also reduced the reps by 50% to start out but I was able to increase the numbe To help you get started we have listed four of our favourite organisations and apps to help you improve your fitness in realistic chunks. Our Parks - Couch to Fitness Couch to Fitness is a free 9-week online programme with 3 sessions a week to do from the comfort of your own home Weeks 4-6: Add one endurance workout every week for 45 minutes at moderate intensity (e.g. jogging, hiking). Weeks 7-9: Increase the intensity of your weekly endurance workouts to 1.5 to 2 hours and add 1 day of high-intensity exercise with high output but less weight (e.g. speed hiking). Altitude sickness can strike even the fittest of hikers

18 Irreplaceable Home Office Ideas With Beautiful FireplaceHODJAPASHA ART and CULTURE CENTER,RUMI,The name MevlanaSNAPSHOTS A Musical Scrapbook gets RAVE REVIEWS!!! MAJOR