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Click on the Brush to open the Brush Preset picker, and scroll down to see the default set of brushes. Towards the foot of the list of default brushes you'll find a variety of unusually-shaped brush tips, including brushes shaped like stars and blobs. Click on the picker's menu icon to access other, specialized sets of brushes. You can use the picker's menu to display a thumbnail of the brush stroke, or set it to show the brush tip and name. The numerical value indicates the brush's initial diameter in pixels. You can customize this to suit your requirements. When you select a new set of brushes, you can either replace the existing default set or append the new set to it so you can use both. There are few things worse than having hundreds of cool brushes gone in an instant. It's happened to me on one occasion where my hard drive fried out and I didn't save all my customized Photoshop stuff. So I'm going to help you avoid any tragedies and tell you ...

Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest. It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs. That's why I decided to put together four separate "top 10" lists of healthy foods that burn fat and build muscle. Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time. I also want to point out that while I don't believe that extreme low c...

At least 7 scientific studies have provided strong evidence that energy containing beverages (i.e., "liquid calories") do not properly activate the satiety mechanisms in the body and brain and do not satisfy the appetite as well as food in solid form. Epidemiological research also supports a positive association between calorie-containing beverage consumption and increased body weight or body mass index. New research now suggests that soda may not be the only culprit… The primary source of liquid calories in the United States Diet is carbohydrate, namely soda. Now running a close second are specialty and dessert coffees. Did you know that a 16 ounce Frappucino can contain 500 calories or even more! That's one-third of a typical female's daily calorie intake while on a fat loss program. A recent study at Purdue University published in the International Journal of Obesity set out to learn even more about this bodyfat – liquid calories relationship. Researchers compa...

Travelling is a great escape from the stresses and habit's of everyday life. It is a time when you might be taking a trip somewhere warm and sunny or for a special event. Either way, travelling is almost part of everyone's life at sometime or another. Now I know that a lot of people travel to 'get away' from it all, but there are people who travel on a regular basis for work or other commitments. So what happens if you are trying to follow a healthy lifestyle and follow a set meal plan? Well if you are like most people, you probably just convince yourself that it's just not possible to actually follow any kind of diet while travelling. If you do think this way, then you are dead wrong. Before I inform you on how to prepare properly to follow a healthy diet while travelling, I understand that some people simply don't care about following a set diet on their trips. If this is you, then I would not continue reading. After all, there is nothing wrong with even tak...

PB: When did you first start working out and what was it that got you started? MW: I started working out when I was fifteen years old. Weighing in at only 110 lbs soaking wet, I had to put on some muscle if I wanted to play football without getting hurt. My body started changing so fast and I was hooked. It did wonders for my self confidence and helped me excel in sports. Looking back I remember watching a lot of Van Damme, Stallone, and Arnold movies, which also inspired me. PB: Who do you most admire in the sport? MW: I admire Arnold for being one of the pioneers of bodybuilding and appreciate the fact that he was able to gain such size and definition even though he is so tall. My favorite athlete of all times is Art Monk of the Washington Redskins. When he played he was one of the best, but was very modest. He showed me that with hard work anything is possible. Anthony Clark has won my admiration by achieving an 800 lb bench press natural. PB: How often do you train an...

If there was a magic food that would cure everything (weight gain, heart disease, aging, your annoying boss) would you eat it? Of course you would!Unfortunately, I can't say I have found that one magic food yet (as soon as I do, I promise to let you in on it). The good news is there are several foods you can eat that give you some extra bang for your buck. By this, I mean, not only are they tasty and healthy additions to your meal plans, they also provide a chock full of antioxidants to your body. What exactly are antioxidants? Antioxidants have been all the rage for quite some time now, but many people don't know exactly what they are. Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen (in almost everything we do each day), they naturally produce free radicals (by-products) which can cause damage. (Exercise is a good example of a healthy activity that naturally produces free radica...

How many times have you heard this?: "You need to eat some protein at least every three hours to keep your body in a positive nitrogen balance to support muscle growth." Or how about this: "You need to eat 6 to 7 meals a day spaced 2 to 3 hours apart and each meal needs to include some high quality protein foods." OK, we've all probably heard that or read that a million times but how many are actually doing it consistently. I not only read that "eat protein every three hours" from various experts a bunch of times over the past 10 years…but I actually wrote it in two of my books. And guess what? I wasn't following my own advice. OK, OK, I know you think I'm a hypocrite. I've got numerous excuses for it but I won't try to justify my actions. I decided to stop making excuses and start following my own advice. I knew that following this nutrition program would be easy if I just took a little time to plan my meals. I figured out ...