On World Anti-Nicotine Day, there cannot be any better day to renew the pledge to quit smoking. If you have failed to quit smoking in the past, you can take comfort in the fact that a big majority of smokers fail many times before they are able to quit successfully. It is for this reason that you should view past failures to quit smoking as part of a normal journey toward becoming a non-smoker and not as a lesson that you cannot quit.

Every time you feel the urge to light the cigarette, take a deep breath and repeat it three times. Inhale deeply and exhale slowly while visualizing all the tensions leaving your body and flowing out from your body, mind, and soul. In addition to that, drink lots of water for flushing out the nicotine and other toxins from the body. It is very important for you to note that the urge to smoke lasts only for a few minutes and can pass easily if controlled.

It is also important for you to note that sugar, coffee, and alcohol should be avoided by you when you decide to quit smoking as they tend to stimulate the desire to have a cigarette. Chew gum or suck cinnamon sticks to avoid the urge of smoking. Whenever you feel the urge to smoke after a meal, treat yourself to a cup of mint tea.

In order to stay calm and busy, you can join a yoga or reiki class or take a long bath or massage or get involved in a hobby.

Last but not the least, it is important for you not to pretend smoking wasn’t enjoyable as it was and you may take quitting cigarette as losing a friend. Feel and heal! You can do it and the time is now to do it!

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If you want to build muscles in the best possible way, this piece of information on a 4-day bodybuilding split will surely be of an interest to you.

Monday: The day is meant for legs. Try out four sets of squat with ten repetitions each and follow it with four sets and ten repetitions of 45-degree leg press. Then, engage yourself in one set of ten repetitions each of leg extension (triple drop set), then four sets with ten repetitions of stiff leg deadlift, and follow it with four sets with ten repetitions of leg curl.

Tuesday: This day is meant for the chest and calves. Start four sets of ten repetitions of incline smith machine bench press, four sets of ten repetitions of dumbbell press, three sets with ten repetitions of incline dumbbell flies, and three sets with ten repetitions of pec dec. After the last set, drop off the weight carefully and perform a fourth set on an immediate basis.

For the calves, you need to do four sets with twelve repetitions of standing calf raise and four sets with twelve repetitions of seated calf raise but do make it a point to take a rest of thirty seconds between the sets.

Wednesday: The day is meant for shoulders and triceps. Indulge into three sets and ten repetitions each of seated dumbbell press, dumbbell lateral raises, and rear delt machine. For triceps, get into three sets and ten repetitions each of lying tricep extension, cable tricep extension, and dumbbell tricep kickback.

Take a one day rest to relax the body and muscles.

Friday: This day is meant for the back and biceps. Perform three sets with ten repetitions of wide grip pull up, and four sets each with ten repetitions each of lat pull down, machine t-bar row, and machine row. For the biceps, indulge yourself in three sets each with ten repetitions each of EZ bar curl and incline dumbbell curl, and three sets with twelve repetitions of reverse grip barbell curl.

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