Know Who You Are!

Now that I have your attention, I just merely want to communicate a very simple, yet still confusing ’solution’ to all that you ever wanted to achieve with regards to your health, fitness, physique and wellbeing. And that is…the more we know and understand about ourselves and our bodies, the more rapidly we will realize permanent and perfectly appropriate results. Information is everywhere and in abundance, but the truth is always unfailingly the truth! We must take control of our lives and our destiny and we can do this through the exploration and exposure of resonating, realistic facts. There is no magic bullet, no quick fix…there is only you and truth and the truth is and always has been right under your nose. The more you know, the more you know! Now my friends, if you don’t already know, learn and apply!

How Things Really Work!

Dynamics…defined as the branch of mechanics that deals with the motion and equilibrium of systems under the action of force or forces. In exercise, dynamics are specifically all of the applied mechanics to a particular movement and or movements such as, the sets, repetitions, angles, speed, velocity, resistance, position, plane of gravity and so on… And of all the training variables (dynamics) associated with strength development, there isn’t a more important or less specifically understood element than the repetition or repetitions. Perhaps the most significant factor in a personalized program of strength exercise is the number of repetitions performed per set. The specific reason is solely related to our muscle fiber type.

Muscle Fiber Types? What Are They?

So, you ask…what is a muscle fiber type? Well without getting too in-depth, here is the short version. All of our muscles are distinctively composed of Type 1 and Type 2 muscle fibers. Type 1 muscle fibers are frequently referred to as slow twitch, while Type 2 muscle fibers are commonly called fast twitch. And Type 1 fibers are characterized by being smaller in size, facilitating less force faculty and having a better endurance capacity. Of the two, they are the dominant muscle fibers in endurance activities such as marathon running, swimming and cycling. Type 2 fibers are characterized by being bigger, having a grater force faculty and less endurance capacity. They are the dominant muscle fibers in power activities such as weight training, throwing, sprinting, jumping and moving.

Explicitly and chiefly due to physiological differences, Type 1 fibers fatigue much more slowly and will complete more repetitions within a given resistance structure. On the other hand, Type 2 fibers fatigue more quickly and will inevitably complete fewer repetitions.

Test One (Research Study Example)

A point to ponder…in a research test study, particularly the results in which 88 men and women performed as many repetitions as possible with about 75 percent of their maximum resistance. Specifically, all of the subjects were tested for the maximum weight/resistance load they could perform one time on the nautilus 10-Degree Chest machine. After a five-minute rest, they completed as many repetitions as possible with 75 percent of their maximum weight load.

The greater portion of the participants (group one) performed between 9 and 15 repetitions. This group represented normal individuals with a relatively even mix of Type 1 and Type 2 muscle fibers. A second group completed slightly more reps, about 11+ and these were excellent power athletes (sprinters, jumpers) who typically have a higher percentage of Type 1 (low endurance) muscle fibers. And only a few of the subjects (group three) completed more than 15 reps, these are outstanding endurance athletes (marathoners, triathletes) who typically possess a higher percentage of Type 1 (high endurance) muscle fibers.

Consequently, it appears that individuals who have an equal mix of Type 1 and Type 2 muscle fibers more than likely would obtain optimal results by training at about 10 reps per set. It would also appear that individuals who have predominately Type 2 muscle fibers would likely obtain optimal results by training with fewer reps per set. Equally, individuals with preponderantly Type 1 muscle fibers should optimally train with more reps per set to achieve maximum results.

Test Two (Research Study Example)

Observationally, this study was supported by a follow-up test study in which the median-endurance athletes trained with nine to 11 reps per set, the low-endurance athletes trained with six to eight reps per set, and the high-endurance athletes trained with 12-14 reps per set. All of the athletes made similar improvements in muscular strength after eight weeks of training with a personalized repetition protocol. These results indicate that predominantly Type 2 muscles respond well to low-repetition training. Type 1 muscles respond well to high-repetition training and evenly mixed muscles respond best to mid-repetition training.

This is not to say that muscles specifically in and of themselves are conscious of the number of reps that are completed, or of any of the applied dynamics for that matter. The crucible to muscular performance and fatigue is the direct, correlative liaison between time and force. All in all, you can produce a high level of muscular force for a relatively short period of time and a low level of muscular force for a relatively long duration of time. Nevertheless, to stimulate strength development, you should emphatically only train your muscles contained by the anaerobic energy system. This system supplies great amounts of energy for up to 90 seconds of high output movement.

Training Principles

To achieve optimal strength results, the recommended is that you use enough resistance to fatigue your muscles within a30-90 second duration. Principally as a rule, individuals with primarily Type 2 muscle fibers should train in the region of 30-50 seconds per set. Utilizing the six second per rep rule (two seconds lifting and four seconds lowering), with the prime focus being the negative. This would consist of between five to eight reps.

Persons with predominantly Type 1 muscles should train about 70-90 seconds per set. At six seconds per repetition, this represents about 12-15 repetitions. Persons with an even mix of muscle fibers should train about 50-70 seconds per set. At six seconds per repetition, this represents about 8-12 repetitions.

Because more people possess a relatively even mix of muscle fibers, a 50 to 70- seconds bout of strength exercise is an excellent training recommendation.

If you choose to train in a slowed manner, completing 14-second repetitions (10 seconds lifting and four seconds lowering), you should use enough resistance to complete four to five repetitions. In this manner, the muscles again reach fatigue within the 50 to 70-second anaerobic range.

Training for Specificity

Depending upon the type of activity you are undertaking, you may want to adjust your training accordingly. To determine the optimum number of reps for a particular muscle group, such as the quadriceps, follow this procedure:

i. Perform 10 squats with relatively light weight.

ii. After a two-minute rest, perform five squats with a moderate weight.

iii. After a two-minute rest, perform one squat with a reasonably heavy weight.

Proceed in this mode until you determine the heaviest load you can perform once with the execution of proper technique. This is your maximum weight load.

Subsequent to about a five minute break, perform as many leg extensions that you can possibly can endure with 75 percent of your maximum weight load. This represents the approximate number of repetitions you should perform in this movement. For example, If you finish a total six repetitions, you in all probability have a notably higher percentage of Type 2 muscle fibers and should probably train with about six to eight repetitions per set. Antithetically, if you complete 12 or more repetitions, you more than likely have a higher percentage of Type 1 muscle fibers and should for greater results train at about 11-16 reps per set.

Through the course of applicational trial and error, it has been determined that the best strength outcomes are more consistently achieved when you correlate your training reps to your muscle fiber type. Although muscle fiber type may vary somewhat among muscle groups, we have found this factor to be relatively consistent in most people. And in doing so, I have been able to provide consistent results to my clients over the years.

But with that said, I have also discovered that too many fitness trainers do not recognize or understand this unconditional and vital aspect of designing an appropriate program for their diverse client profiles, and so subsequently these trainers usually lose a good deal of their clients prematurely.

Despite whatever muscle fiber type or types you possess, the key to maximum strength development is accomplished by way of high-output, peak-intensive, anaerobic exercise. The resistance should be sufficient to fatigue the target muscle group within 30-90 seconds of movement. This is best accomplished with a double progressive training system using a protocol of 8 to 12 reps. Begin by selecting a resistance that fatigues the target muscle roughly within 8-10 reps, then train with this resistance habitually until you can complete 12 repetitions with relative ease. After you have adapted to that stimulus, add 2.5 to five pounds and progress in the same manner until you can perform 12 reps with the new resistance. Through identically training in the optimum repetition range with your particular muscle type and by systematically escalating the repetition count and the resistance; safe, sound, solid and progressive movement toward your ultimate strength potential will be realized, not to mention if weight loss, fat loss or a leaner, sleeker, more healthier you is your objective, than this knowledge is crucial.

Now obviously this is not the absolute ’solution’ to the entire global state of obesity, depression, degenerative disorders or any of slew of religious indifferences, political positions or posturing, economical states or climatic conditions, but where the acquisition of fitness results is concerned, understanding your muscle fiber type/s and training specifically for personal benefit is truly a giant leap for mankind!

Kurt’s website http://www.kreatefitness.com, as well as his Provo Utah Private Fitness Facility Synergy Fitness Systems, specializes in in providing leading edge exercise and nutrition programs and the Neo Physis super premium supplement line. All of these superior products offer superior results.

The need for notebooks is shooting up as we speak. It looks like the poor manufacturers are also facing problems that could cause delays. Whatever happens in the market place this demand for laptop computers only seems to be growing. The amazing thing is that even when you get the latest thing out it’ll quickly be out of date.

A number of companies have been coming out with gaming laptops lately. If you’re a gamer with a limited budget the good thing is that you can get a gaming notebook a lot cheaper now because the average life is declining. In my opinion laptops are pretty good for gaming. Performance is far greater than it used to be. Some of the obstacles like heat and noise still exist to an extent but barely in the mainstream notebooks. The designs are also pretty thin. Ok so there still is a difference in speed no matter how great gaming laptops have become but that should always be there. Everybody always desires to extract insane amounts of speed from small packages so I would think thats where gaming laptops are headed.

Custom built laptops have been here for a long time now and despite international brands trading pre-built laptops through retail it seems like there will constantly be laptop builders out there prepared to assemble something specific to your needs. I feel the components are more respectable and operate better. It just allows the buyer added flexibility when it all boils down. Those notebooks available in retail are for usual activities. Power users require custom laptops for this reason. There is a large array of options for custom built laptops with system builders all giving a great personal service. I actually feel this is a major thing that goes in favour for buying a notebook thats built to .

I am actually awaiting to see what portables come to market next. Notebook computers purely for browsing the internet etc are being released in the market one after the other. The Eee PC just created a new specialist market. Supremely everybody would prefer an ultraslim laptop with a 15″ screen. Overlook speed and cost and we would already have this. Analysing the trends it seems like gaming laptops will become thinner and more powerful. What will be released next? Start utilizing your creativity.

Amazingly, celebrity hair styles are one of the biggest influences of the way we dress. Many of the more popular hairstyles of the years have come from big time and even small time celebrities that happened to have great hair and a great stylist that made us all stand up and pay attention. Because celebrities are thought to be the most beautiful and sort of the ideal for both men and women, why wouldn’t we want to copy celebrity hair styles?

One of the most well-known hair styles is that of Jennifer Aniston. Rachel on Friends had a sexy, easy, layered look that all the women wanted. Many women still wear variations of the Rachel hairstyle today, making it obvious just how powerful celebrity hair styles are. Over the past couple of years Jennifer Aniston has played with longer and shorter looks. Last year she went straight most of the time, but this year she is going for the tousled, slightly curled look. To the surprise of many fans, her hair isn’t pin straight and the wavy looks that are back for 2006 are ideal for Jennifer Aniston and people like her that have slightly wavy hair. There is no doubt that Jennifer Aniston has naturally beautiful hair, but most people can recreate her looks even if their hair isn’t as naturally healthy or full as Jennifer’s is.

Another famous face in celebrity hair styles is Jessica Simpson. Jessica Simpson is simply the cover girl of fashion and beauty right now, and women young and old can’t help but envy her beautiful body, beautiful skin, and trend setting hair styles. Jessica has played around with very long hair styles that have been pin straight and has done short bobs that are wavy. Jessica Simpson also likes to play around with ponytails, up dos and braids of various sorts. There isn’t much that Jessica Simpson isn’t willing to try with her hair, because she knows just about everything can be undone with a visit to her stylist. Jessica is a huge fan of extensions as she can go from ultra short to ultra long from one day to the next.

Britney Spears is another celebrity that has influenced women young and old. First, she had the blond locks, and then she went for the ultra long look, all of which suited her. Like Jessica Simpson, Britney isn’t afraid to play around with different looks. She too has gone for the pin straight look as well as the wavy look. Britney has played around with extensions, but has also gone short and conservative like she did when she was pregnant. Britney currently has a natural bob that suites her and is probably quite easy for the relatively new mom that is trying to do the job that motherhood entails while recording a new record.

Jessica Alba is another celebrity that many women look to for hair styling tips. Jessica has beautiful hair and has the ability to wear it in very simple styles as well as very beautiful styles, and look great all the time. Jessica Alba typically wears a medium length hair style that is layered to frame her face, which is an ideal cut for most facial structures because it helps to bring out your best features.

Celebrity hair styles definitely give us all an idea of what we can do with our own hair, but it’s just a starting place. What makes a great hair style is the person wearing it. You can have long extensions a-la-Jessica-Simpson, but if you don’t have the attitude and personality to pull it off then you might want to go for the medium length hair styles that she has worn, or even the shorter shoulder length dos that we’ve seen on her over the last year or two. Celebrities have the knowledge and the guidance to always have great hair, as well as the resources, so it is no wonder that we all look to them for styling ideas!

If you are looking for great celebrity hair styles, pick up your favorite gossip magazine, or even look for the hair magazines that offer highlights of the most popular stars hair styles and how you can achieve the same look. Remember if you are attempting to copy such a hair style that it not only looks good on the star, but that it will look good with your facial structure as well as the thickness or texture of YOUR hair!

I tend to work out in spurts… I work out really hard for a few weeks and then I tend to slack off for a while. Recently, I decided I needed to get back into better shape again (for ski season) and started doing some very brief kettlebell workouts.

I was interested mainly in trying some different ways to help reduce my lower back pain and scoliosis, and I decided that maybe if I just clean and pressed a kettlebell and held it overhead for a while, one side at a time, that might do me some good.

I started out on the first day with the 36lb kettlebell, and that went just fine, holding it overhead for about a full minute on each side. The second day I did I repeated the exercise, but then I decided that I would try it with the 54lb KB as well. It wasn’t too much trouble, until I decided I should lower it to shoulder position doing a slow negative.

Bad idea.

It didn’t feel like I really hurt myself, more of a twinge than anything else, but a couple of days later… Wow. I could barely move my left arm (that’s my weak side). My arm felt better after a couple of days, although it was still bothering me, and I had to lay off for a while to make sure my arm/shoulder healed and I didn’t aggravate it.

So, here’s a reminder that even if you could lift at a certain level previously, it doesn’t mean you can lay off for a month and then just go right back to the same level. The funny thing is that if I had just waited a week before tackling the bigger kettlebell, I probably would have been fine.

Be careful out there.

Visit the Last 10 Pounds blog for more fitness and diet tips.

There are a number of herbs for menopause that can help treat the symptoms that accompany this challenging stage in every woman’s life. Many of these natural treatments can provide additional health benefits as well, which is why many women are using supplements to offer relief.

As women get older, their bodies lose the ability to produce two very important hormones, estrogen and progesterone. As a result, many body functions that would otherwise be under control are no longer contained. This marks the onset of menopause, which usually starts when a woman is in her early 40’s.

Herbs for menopause can treat the PMS-like symptoms present in early stages, as well as hot flashes, sweats, bone loss, memory loss, vaginal dryness and thinning hair that accompanies later stages.

Although herbal treatments are available as stand-alone products, the more effective menopause supplements contain a variety of herbal extracts working together to offer the most relief.

Some of the more popular natural remedies for menopause include: black cohosh, which can mimic the effect of estrogen; wild yam, containing powerful compounds called isoflavones which can help maintain bone density; dong quai, which can reducing flushing and sweats; and red clover, which can help prevent osteoporosis and regulate mood swings.

These herbs for menopause provide additional health benefits as well, as they all contain powerful natural compounds that can help boost immunity, cardiovascular strength and general wellbeing.

If you are interested in menopause supplements, talk to your doctor to find out more. Although most medical professionals are not familiar with alternative therapies, your doctor may be able to recommend a specialist who can help you choose the herbs for menopause that may work for you.

A new BBC Green website has launched a new super green website. It focuses on combating climate change & looks into organic stuff. Sales of organic peppers are definitely growing on the backend of perceived benefits to the nations health and the world. Organic tomatoes are definitely made according to a deliberate production standard. In the past organic farms have been reasonably small family run farms- which is why organic soups was once only available in small dedicated outlets and markets. Canary Wharf Market in North East London is one of the leading farmers markets around. On a Wednesday lunch time there is an extensive queue of hungry workers at the organic salad bar. Currently you can often get organic mushrooms from a plentiful range of dedicated outlets.

Since the early nineteen nineties organic bread rolls has had growth rates of around 0.25 a year, significantly ahead of the rest of the food industry, in both developed and developing nations. For legions of consumers there is an understanding that munching on organic bananas will often improve your health, different people have different opinions on that. One reality that could be proved is that organic farming utilises a smaller amount of pesticides than normal agriculture. Getting organic mushrooms aint just about health, for loads of people it’s about helping to save the planet. Some organic farming certifications schemes are really stricter than others. The Soil Association are definitely most rigours, particularly for poultry & pigs. Soil Association certifies chickens are held in smaller flocks, and enjoy more space indoors and out than others. The majority of other organic poultry standards are closer to free- range. Explore Organic Foods and their benefits at the BBC Green website.

Organic skin care is now something that is popularly used. With organic it means it is all natural ingredients. Organic beauty products are much further popular & more effective than some ingredients located in normal day to day skincare. With natural ingredients organic beauty products will work in harmony with your body & skin to enhance your body’s natural healing & regenerative capabilities. Just like when you feed your body sugary food, it will let you know its not very happy your skin is not that different.

Small businesses have many challenges to stay afloat. Many budding entrepreneurs think that all they need is an idea or product, a name for their small business, and a bit of work and the product will sell itself and money will come rolling in. If you have ever run a small business - even a home based business - you will know there’s much more to it than that!

The first thing you, as a potential small business owner must always do, is research your market. Then research your competition, then the available supply for your product or service, and find your unique selling position. This alone can take weeks often months.

Once you are satisfied that there is a market for your product or service then you need to sort out your business plan and cash flow projections.

Small businesses may appear low cost but many suck up substantial capital before they turn a profit so now, unless you are very fortunate, you must sort out how to finance your small business. Do you remortgage your house? look for investment partners? borrow from friends or family? or approach the bank? Whichever you choose you need to convince others that your small business will be profitable and they will get a return on their money.

Once finances are in place the hard work starts. You may have premises to arrange, suppliers to sort out, staff to recruit and mangage, accounts to keep, products to design or source, lawyers to consult, accountants to hire and we must not forget in all of this market and get the all important customers to look at and purchase your products.

To do that you have to advertise your small business, but where and at what cost? Don’t forget you have to provide customer support and accept returns. Then there’s waste disposal … and on and on.

Who’s paying for all of this - in simple terms you, and your friends, investors and/or your bank are paying, until you are selling sufficient product or service to cover the costs - usually many months or even years away.

New small businesses rarely return a profit in the first year and frequently not for two or three years. Make sure you can finance it properly.

Is it worth doing it? That’s your decision but every year tens of thousands of people do start their own business and many are succesful and reap the rewards of all that hard work. But many also fail, and all too often it’s due to lack of preparation

If you’re about to set off on your new business venture prepare well and Good Luck. With good planning, persistence and a lot of hard work you too can build a profitable small business.

John Edmond worked for many years in insurance and finance and now writes on a number of topics including small business and finance. Go to www.business-in.info for more articles on small business

Of all the major sports, baseball is known for not having a great home field advantage. During the regular season, astute bettors will prey upon bookies by betting on teams that are in situations where the home field advantage is extreme.

Home teams win on average 53.6% of the time. This translates to a 7.2% advantage over road teams which is a smaller disparity compared to Basketball and Football.

Home teams in Football and Basketball feed off of their home town fans and are motivated. With baseball, it is most appropriate to try to find situations in which baseball teams will be more motivated.

Consider the Red Sox are 51-15 + 29 units the past 3 seasons at home off a home loss. Over the same span and angle, the Rangers are 47-33 +17 units and the Braves are 52-20 +20 units. These are 3 such teams that have a strong home field advantage given this situation. Because baseball is such an unpopular sport with bettors and this angle does not apply to all teams, the oddsmakers have not had to adjust on a situation as this.

Those 3 teams alone combined for 150-68, +66 units. This means that to even it out, the spread would have to be adjusted 30 points. So instead of being -130, the team would have to be -160. Instead of being +145, they would have to be +115. This is considerable in the eyes of most bettors. The normal home field advantage is already taken into account in the spread but it is the handicapper’s job to find profitable situations in which the home field advantage is higher and capitalize on it.

Chat about this article at the Sports Wagering Forums

Video podcasting is a fantastic way to stay in touch with family members around the
corner or around the world.

A podcast is an audio or video file distributed by RSS software that can be
downloaded on the Internet. But rather than normal audio or video files, which can
only be downloaded when the user decides, once a podcast has been created,
subscribers automatically receive new episodes.

This is because of RSS software. RSS - which stands for Really Simple Syndication -
is a technology that feeds a description of web content with a link to the original
content, When content is updated, the RSS feeds a headline and description to
subscribers automatically.

When combined with a podcast, it allows subscribers to see when a new episode of
the podcast has been created, and it will automatically be downloaded to
subscribers.

Podcast technology provides families with the opportunity to keep in touch through
multimedia means, adding a dimension email and photos cannot provide. Video
podcasting allows family members to feel as if they were there, even if they live
across the country.

Video recordings of birthdays, holidays, celebrations, and family excursions are
perfect for a video podcast. And rather than family recordings being kept for family
get-togethers or anniversaries, podcasting allows families to share their moments
almost as they happen.

Are you looking to add a video component to family communications? Podcasting is
a perfect option because it is fun, easy to create, inexpensive, and secure.

Podcasts can be password protected so only your family and friends are able to see
the videos. You can be assured your memories and precious moments are shared
with only those you choose and provide the password to.

Creating a video podcast is quite simple. Once you have a video recording of
footage you would like to podcast, export the file as a .mov or .mpeg4, and place
the file in new a folder. You will then need to create an RSS file to publish the file.

In the RSS document you will put vital information like subject matter, keywords,
website, contact info and other information about the podcast.

When this RSS file has been created, it is placed in the same folder as the audio file
on the podcasting server. When you have posted a video file and published it using
your RSS file, you have successfully created a podcast. All that is left is to upload it
to the Internet.

Once you have uploaded the podcast folder to a server, you can attach a link of the
podcast to your homepage, or simply email the link to your loved-ones. Because it
is an RSS file, all they have to do is subscribe to the podcast, and they will receive
updates automatically when other podcast episodes are created.

A video podcast of your family is a fun and innovative way to keep in touch with one
another, no matter where you or your family is.

Adam Peck is a freelance journalist in Toronto, Ont., Canada.
Visit http://www.northstreams.com for more information about podcasting.
Northstreams Inc., is a Toronto-based company that specializes in producing
professional video and audio podcasts.

Zambia is an incredible place, the open planes teaming with wild dogs and one of the lowest population densities in the continent. South Africa has some of the greatest natural countryside in Africa, the pleasant blend of beautiful fields, forests and marshlands makes the complete land come to life. Not only can you be seduced at the landscapes, you yourself will also be marvelled at the fantastic lakes and waterfalls. A real heaven on earth.

In Zambia you will be able to enjoy the leading waterfall of all, the Victoria Falls. This fantastic waterfall has been a place for loads of tigers with many big cats and elephants coming to bathe in the cool waters that run here. Additionally make sure you yourself see the crocodiles & hippos in the Zambezi River, & remember to hire a guide as the river can be a little bit unpredictable. you yourself may of course wish to purchase a photography tour in South Luangwa National Park & get near with the diverse wildlife. On a photography safari you yourself will view tigers and astonishingly rare wild dogs. If one are lucky enough one shall view a heard of elephants with their young. The opportunity to be so close with these excellent animals is amazing. Try a safari in Zambia with Kaingo.

Accommodation in Southern Africa can range from five star hotels right through to tents without any radios. Whichever accommodation type you select one can be sure of a fantastic time.