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September 14, 2017

Abdominal Exercises For Beginning Bodybuilders.

The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles:

1. Rectus abdominis - commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.

2. Obliquus abdominis - commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.


3. Transversus abdominis - this is a thin strip of muscle that runs horizontally across the abdomen.

You can target these muscles effectively by performing the following exercises:

1. Crunches - 3 sets of 15-20 reps. This exercise will work the upper abs.

2. Pelvic tilts - 3 sets of 15-20 reps.This exercise will target the lower portion of the abdomen below the navel.

3. Side bends - 3 sets of 15-20 reps. This exercise will work the obliques.



As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your abdominal exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.


8 Proven Strategies For Maximum Muscle Gains

There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If you’re an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.




1) Train With Weights and Focus On Compound, Free Weight Movements.

If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers.

2) Be Prepared To Train Hard. 

One of the biggest factors that separates those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure.

Muscular Failure: The point at which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.



3) Track Your Progress In The Gym From Week To Week. 

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.

4) Avoid Overtraining.

Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don't provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

5) Eat More Frequently. 

The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don't provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates.

6) Increase Your Protein Intake.

Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.



7) Increase Your Water Intake. 

If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body's water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains.

8) Be Consistent! 

Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply!

Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.


September 04, 2017

7 Tips on How to Not Let Stress Affect Your Weight

Is stress affecting your weight loss battle?

Stress brought on by dieting is added to the personal and work life stresses that we face every day, often resulting in a "vicious cycle" of increased stress and increased food intake. People under stress tend to engage in self-defeating and unhealthy behaviors such as binge eating and there is strong biologic evidence that stressed-out people may tend to put on the pounds faster. "I'm stressed, therefore I eat." Many people complain that they overeat in response to workplace or personal stress. If this sounds like you, read the following tips for managing stress-related overeating to help you check this unhealthy habit. 


1. Practice waiting. Postpone your instant gratification when hunger hits. Tell yourself you'll wait 10 to 30, minutes to eat. Chances are good if your cravings are only stress-related, they'll disappear when you allow yourself to become distracted. 

2. Keep a food journal of what you eat each day. Knowing you have to write down every snack or nibble can be a good way to remind yourself to think before eating. 


3. Enlist a friend's help - ideally one who also is tempted by stress-related cravings. When you feel like eating, write him/her a quick note or make a phone call. 

4. Keep yourself nourished. Eat regular, healthy snacks to maintain your energy level. Skipping meals while under stress only prompts you to eat more, and unhealthily, when you do get around to eating. 

5. Post some reminder messages wherever you're likely to see them when stress-related cravings begin. Use any message that works for you. Examples might be "Are you really hungry?" or "Think about why you're eating." 


6. Physically remove tempting food items from your home or office. Never go shopping while hungry and always make a list of food items prior to shopping; bring home only what you feel good about eating. 

7. Take time for yourself every day. Whether it's 10 minutes to reflect and relax, or whether it's some fun activity that will revitalize you, it's critical to do it. Health is not just physical, mental well-being is just as important, you deserve to mentally de-stress everyday!


5 Tips On How To Trade Stock Online

Online stock trading has created a boom in the industry of stock market. It has made everyone to enjoy the excitement and thrill of stock trading by using your computer system. It has made possible to continue trading even if you are out of town, therefore, you can have a proper check over the market scenario from any corner of the globe.

How To Buy Stock Online

In today's fast and busy life, no one has time to visit the stock brokers or firms to gather information or to invest in their schemes. Therefore, the discovery of internet has proved to be the best tool in the stock trading which has given rise to trade stock online from the comfortable ambience of your home or office. No doubt, online stock trading is one the most acceptable method of trading but few points have to be considered while getting involved into it.

1 - You should always search properly for a renowned and reputable company before investing in stock market as there are numerous sites over internet that deal in the business of selling and purchasing of stocks. You should go through the reviews and testimonials of the other investors those who are already in link with them and you can also visit bulleting boards to grab information about the different companies.


There is another option of investing in the big-name stock trading companies who have their own online stock trade. You should invest in those companies, which are up to their commitments so that your invested money should not go into drains.

2 - There are many sites which are linked to the buying and selling of stock to foreign markets whereas some are linked to the foreign and domestic markets. You should decide beforehand with which company you want to start trade so that you should not mess up the things. For example, if you are interested in domestic market but got linked with the site that deals in foreign market then it will create a problem for you.

3 - You should always opt for the sites of stock market that are fully secured as your financial as well as personal information has to be inserted over the site in order to start the stock trade online. If the security of the site is not upto your level of satisfaction then need not to get involved as there might be the chances that your loaded information can be misused in future.



4 - First enquire about the fee which is charged by various sites. You should always opt for the site charging less fees per trade, therefore, you should take the benefit of online trading which cannot be enjoyed in trading stock traditionally.

5 - There should be 24 x 7 hours assistance by the online investment sites so that if there is any help required, they should always be present to assist you.
Hence, the summary of this article is that one should survey the market before getting into online stock trading in each and every term like security, fees, company's reputation, etc. so that you should not get into the wrong hands.


“How To” Start Trading The Forex Market ?

What Is FOREX or FOREX MARKET? PART I

The Foreign Exchange market (also referred to as the Forex or FX market) is the largest financial market in the world, with over $1.5 trillion changing hands every day.

That is larger than all US equity and Treasury markets combined!



Unlike other financial markets that operate at a centralized location (i.e. stock exchange), the worldwide Forex market has no central location. It is a global electronic network of banks, financial institutions and individual traders, all involved in the buying and selling of national currencies. Another major feature of the Forex market is that it operates 24 hours a day, corresponding to the opening and closing of financial centers in countries all across the world, starting each day in Sydney, then Tokyo, London and New York. At any time, in any location, there are buyers and sellers, making the Forex market the most liquid market in the world. 

Traditionally, access to the Forex market has been made available only to banks and other large financial institutions. With advances in technology over the years, however, the Forex market is now available to everybody, from banks to money managers to individual traders trading retail accounts. The time to get involved in this exciting, global market has never been better than now. Open an account and become an active player in the largest market on the planet. 

The Forex Market is very different than trading currencies on the futures market, and a lot easier, than trading stocks or commodities. 


Whether you are aware of it or not, you already play a role in the Forex market. The simple fact that you have money in your pocket makes you an investor in currency, particularly in the US Dollar. By holding US Dollars, you have elected not to hold the currencies of other nations. Your purchases of stocks, bonds or other investments, along with money deposited in your bank account, represent investments that rely heavily on the integrity of the value of their denominated currency ¨the US Dollar. Due to the changing value of the US Dollar and the resulting fluctuations in exchange rates, your investments may change in value, affecting your overall financial status. With this in mind, it should be no surprise that many investors have taken advantage of the fluctuation in Exchange Rates, using the volatility of the Foreign Exchange market as a way to increase their capital. 

Example: suppose you had $1000 and bought Euros when the exchange rate was 1.50 Euros to the dollar. You would then have 1500 Euros. If the value of Euros against the US dollar increased then you would sell (exchange) your Euros for dollars and have more dollars than you started with. 

Example:

You might see the following:

EUR/USD last trade 1.5000 means
One Euro is worth $1.50 US dollars.

The first currency (in this example, the EURO) is referred to as the base currency and the second (/USD) as the counter or quote currency.

The FOREX plays a vital role in the world economy and there will always be a tremendous need for the exchange of currencies. International trade increases as technology and communication increases. As long as there is international trade, there will be a FOREX market. The FX market has to exist so a country like Germany can sell products in the United States and be able to receive Euros in exchange for US Dollar.



RISK WARNING:

Risks of currency trading

Margined currency trading is an extremely risky form of investment and is only suitable for individuals and institutions capable of handling the potential losses it entails. An account with an broker allows you to trade foreign currencies on a highly leveraged basis (up to about 400 times your account equity).The funds in an account that is trading at maximum leverage may be completely lost if the position(s) held in the account experiences even a one percent swing in value. Given the possibility of losing one's entire investment, speculation in the foreign exchange market should only be conducted with risk capital funds that, if lost, will not significantly affect the investors financial well-being.


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August 31, 2017

Astronomy or Astrology?


 Have you ever finally just gave in to the temptation and read your horoscope in the newspaper on Sunday morning?  Sure, we all have. For most of us, it’s a curiosity, an amusement to see what they say our day will be like based on the sign of the zodiac that we were born under.  Sometimes we forget that this little diversion is actually part of an ancient science called astrology that has had a powerful effect on many cultures dating back to centuries before Christ.

That is not to say that astrology is a dead art today.  It is easy to find astrology advocates in every town, advertising in the newspaper and on television trying to convince us that they can tell our fortune, our future and help cure our ills by exploring the mysteries of astrology.



When you are a lover of astronomy, the confusion between astronomy and astrology by those who don’t really understand the differences can get pretty aggravating.  And in early civilizations, the two disciplines were not separate.  Astrology was just the religious side of the science of astronomy.  So what changed?

The most significant shift that set in motion the separation of the two lines of thought began in the first century when Ptolemy wrote the very first book on astronomy called the Tetrabiblos.  In it, he began to suggest that astronomy should be considered a separate science from astrology.  It was quite a revolutionary book because it also was the first scientific document to suggest that the earth was not the center of the universe and that astronomy should be focused strictly on the observation and recording of events in the cosmos.

Over the next 2000 years, we have come a long way.  Not only has science and religion completely gone their separate ways since Ptolemy but the science of astronomy makes tremendous strides every year that are so phenomenal, Ptolemy would be truly astounded.



Probably the biggest point of diversion between a student of astrology and astronomy is the belief that the position of the stars has meaning over the events on our lives.  Of course, we do know that the weather and tides and other important aspects of our lives are affected by the stars, planets and heavenly bodies, particularly the moon.  But these things are happening because of completely explainable scientific laws in motion, not because of mystical forces at work.

What can we, as devotees of astronomy conclude about the close relationship between astrology and astronomy?  Well, for sure we want to be able to explain to anyone who is confused by the similarity in the words what the differences are.  We do not want to see the two approaches to the stars and planets to become confused again.  But we should do all we can do keep that distinction clear without becoming skeptical or demeaning towards those who may still hold to the teachings of astrology.



It is important to remember that what is part of a person’s religious life has a level of sacred belief to the one holding it.  And it is not respectful to scoff at such things.  If for no other reason than out of respect for the ancient origins of astronomy, we should give courtesy who still are exploring whether astrology has any validity for them.


If we can treat each discipline with respect but maintain the separation that must exist between astrology and astronomy, there is no reason both approaches to our admiration of the galaxies cannot coexist in peace and harmony.  And for our purposes as astronomers, that harmony will allow us plenty of freedom to enjoy our quest for knowledge for many more centuries to come.  And who knows, you might still like to read the horoscope on Sunday morning every so often.

Asteroids

There is a lot of exciting stuff going on in the stars above us that make astronomy so much fun.  The truth is the universe is a constantly changing, moving, some would say “living” thing because you just never know what you are going to see on any given night of stargazing.

But of the many celestial phenomenons, there is probably none as exciting as that time you see your first asteroid on the move in the heavens.  To call asteroids the “rock stars” of astronomy is simultaneously a bad joke but an accurate depiction of how astronomy fans view them.  Unlike suns, planets and moons, asteroids are on the move, ever changing and, if they appear in the night sky, exciting and dynamic.

Like rock stars, asteroids have been given their fair share of urban myth and lore.  Many have attributed the extinction of the dinosaurs to the impact of a huge asteroid on the earth.  This theory has some credibility and, if it is true, it evokes some pretty startling images and foreboding fears in the current reining species on earth, the human race.




The fact that asteroids are fast moving space debris only makes their movement and activity more interesting and exciting.  Unlike a moon, planet or star, the odds that an asteroid could hit the earth are entirely reasonable and in fact, there are many documented cases of small asteroids making it through our atmosphere and leaving some pretty impressive craters in the earth’s surface.

Popular culture has happily embraced the idea of an asteroid impact.  The idea has spawned many a science fiction story adding the idea that alien life forms may ride asteroids to our world and start a “war of the worlds” situation.  But by far, the most talked about concept that has captured the imagination and the fears of science fiction fans and the general public is of another asteroid hitting the earth that could wipe out life as allegedly happened to the dinosaurs.  In fact, the movie “Armageddon” was based on this idea and the concept that somehow mankind could avert that catastrophe with technology.



But probably the best way to calm our fears and replace science fiction with science is with understanding and knowledge.  The truth is, there has been a lot of study of asteroid activity and the serious scientific community has gained significant knowledge of these amazing celestial bodies.  A number of probes to asteroids have been conducted which have given us a wealth of information about their composition and how we might predict their behavior. 

We now know that the majority of asteroids we get to witness come from an asteroid belt that exists between Mars and Jupiter.  It is from this community of asteroids that many of the notable asteroids emerged.  Scientists have gained significant knowledge about the composition of asteroids and separated them into classes including class S which comes of the part of the belt that is closest to Mars, classes C, D and V which are classified by composition and a class called “Centaurs” whose flight patterns take them closer to Jupiter and Uranus.


Some of the probes NASA has conducted on near flying asteroids have performed some pretty amazing studies of these eccentric celestial bodies.  In 1994 the Galileo probe got within 1000 miles of the asteroid Ida and discovered that Ida actually had its own moon. 


Other probes have fired impactors into asteroids and even landed on an asteroid to produce some amazing scientific data for us.  There is much to learn about asteroids in our love of astronomy and that knowledge only makes our enjoyment of seeing them in the cosmos even more exciting.

August 30, 2017

When And How To Cancel An Ebay Auction Early.


One day, you might decide that you want to end an auction early. Before you do, though, you should consider why you want to do it: cancelling auctions upsets buyers and upsets eBay, and there might be a better to way to get what you want.

I Want to Change my Listing.

If you just want to revise your listing, you don’t always need to end it. For listings that have more than 12 hours left to run and haven’t received any bids, you can revise almost everything. You can remove the Buy it Now price or reserve price, change the duration of the listing, or add listing upgrades.


If the listing already has one or more bids, then you can still add upgrades, or add to the description. You add more pictures too, if you want to. Once the listing gets into its last 12 hours, however, what you can do becomes far more limited, even if it has no bids: you can only really add to the description.

It’s a very bad idea, by the way, to cancel one listing and ask bidders to bid on another listing for the same item instead. The chances are they’ll be annoyed with you, and won’t bother.

The Item is No Longer for Sale.

Perhaps you sold the item to someone else, you lost it or it got broken. Whatever happened, if you no longer have the item to sell, you should remove your listing – in fact, this is just about the only situation when eBay allow you to.


However, you need to make sure you get the listing removed quickly – if you leave it to the last 12 hours, eBay will refuse to let you remove it, whatever has happened. This might seem cruel, but it’s there to stop people from backing out in the last few hours because they want to try again for a better price.

So How Do I End My Listing Early?

You can do it at this page: http://offer.ebay.com/ws/eBayISAPI.dll?EndingMyAuction. Just type in the item number and hit ‘Continue’.

Now, be very careful. The option you almost certainly want to choose is ‘Cancel bids and end listing early’, NOT ‘Sell item to high bidder and end listing early’. You’ll be asked to choose a reason why you ended the listing, and then it will end. Your bidders will be emailed to let them know what happened.


Note that ending a listing early because it looked like it wasn’t going to get a good price is against the rules, and eBay could come after you and get upset.

Speaking of breaking the rules, if you’re selling software on eBay, did you know that there are special rules that apply to you? Plenty of sellers have no idea, and are being caught out every day – that’s why our next email will explain the rules clearly for you, just in case you need to know.


July 16, 2017

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