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By Dr. Jay Polmar
See all Articles by Dr Jay PolmarSee Dr Jay Polmar's Expert PageGet Updates on Speed ReadingGet Updates on Dr Jay Polmar Average: 0 Your rating: None Tweet
Author&#039,[link widoczny dla zalogowanych];s Bio:&nbsp,[link widoczny dla zalogowanych];
SOME SUGGESTIONS FOR IMPROVING YOUR READING SPEED
LEARN TO CONTROL SUBVOCALIZATION:
When I first learned to read, I was taught to sound out letters,[link widoczny dla zalogowanych], then syllables and finally words. Then I read out loud to the class and Mrs. Langbein. As I got older I began to read to myself, and soon I could read the words silently in my head.
That’s .... Subvocalizing. It’s much slower than just reading. Because one can only speak at about 200 words per minute if from down south, or maybe a bit faster if from up north ... so if you subvocalize every word you’ll slow down your reading considerably. To prevent subvocalizing use a CD or cassette tape of nature sounds through headphones while you're reading. Sounds strange ... but it works.
THE MOTIONS OF EYE TRACKING:
Uniform and coordinated eye motion is vital. When you try to move your eyes in a straight line without a guide (like a moving light),[link widoczny dla zalogowanych], they tend to move in a tottering and unsteady fashion. Many other tests abound, but the bottom line is your eyes are basically untrained for the coordinated motion required for accelerated reading. Also. . . your eyes move smoother when there is something to follow.
One of the reasons you’ll use the finger tracking method to guide your eye movements when reading, is that it prepares you for the coordination methods used in our Speed Reading in Only One Hour Method. You’ll stop back-tracking, regressing and back-sliding to re-check what you’ve read and thought you missed.
VARYING YOUR READING SPEED
Your brain operates at different speeds. When you’re critically thinking, you’re at one brainwave speed. When you’re daydreaming you’re at another. When you’re asleep you're at still another. Your brain also accepts data at varying speeds.
You won't consistently read at only one brainwave speed. If reading a newspaper you’ll be scanning for specific details. If reading your favorite romance novel, you may want to read slower to make the juicy love themes melt your heart. If you can read at 1200 wpm, that doesn't force you to read 1200 wpm all the time. We highly recommend varying your reading speed. And to take another analogy. Just because your Lexus can drive at 180 MPH on the getaway doesn’t mean you should drive that fast downtown or in a school zone.
Soon you’ll be able to read much faster,[link widoczny dla zalogowanych]. You’ll also have the ability to choose your own comfortable speed reading pace. You’ll know what speed is best for every reading task,[link widoczny dla zalogowanych].
BELIEVE IN YOURSELF:
All new thought psychotherapy, motivational therapy and sales motivation tells people that in order to succeed -- they must believe in themselves.
Once you have learned and practiced the methods in Speed Read in Only One Hour you can progress to reading faster than 1,000 wpm. But that requires a belief system change which might be difficult to adapt to if you are not persistent. It takes a leap of faith plus a belief in yourself. If you're stuck in the motor-reading habit of reading word-by-word, repeating every word silently to yourself, you might get stuck in the belief that this is the only way you can read. Please don’t lie to yourself.
Your eyes have phenomenal photographic (eiditic) powers and range of scope. Your brain is a computer operating at very high speeds. Although you might be clearly focused on one thing, your peripheral vision can still absorb the neighboring information and store it for later recall. Training yourself to expand your peripheral vision will expand your ability to take in several words simultaneously. You’ll double your reading speed quickly. These exercises will dramatically extend your peripheral vision in a minute or two.
THE POWER OF BATCH PROCESSING:
When learning speedreading your brain processes data rapidly,[link widoczny dla zalogowanych], similarly to when you are flying down the highway at 75 mph and you spot a road sign on an overpass. You do not read it word-by-word; you glance and immediately know! You read it in one chuck using batch processing.
Even when reading books you can process batches of words and pictures or input chunks of data. You already have the capability for high speed reading. But first you must learn the technique, and then you can make a simple adaptation to do it on demand.
WANT TO READ FASTER,[link widoczny dla zalogowanych]?
These clues should help you start off as a speedreader. Speedread America has developed Dr. Jay Polmar’s series of exercises into a self-taught program Speed Reading In One Hour. We guarantee you will double your reading speed,[link widoczny dla zalogowanych], and this is all you’ll ever need to double reading speed! Other programs containing this information sell for hundreds of dollars. Join today, and start speedreading tomorrow.
for more information:
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Introduction to Speed Reading
by Dr. Jay Polmar,[link widoczny dla zalogowanych], founder [link widoczny dla zalogowanych] (drjay@speedread.org)
Learning our speed reading methods is easy and financially beneficial in life. Even if you are just learning for pleasure, you can read an entire book in under an hour. Anyone can double their reading speed with very little effort - it’s that easy. Others can increase far beyond that!
Save your money,[link widoczny dla zalogowanych]. Don’t waste $200-$1000 or weeks of your life on learning a full scale speed reading course,[link widoczny dla zalogowanych].
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Whether you are looking for a job, firmly ensconced in one, or in the midst of starting your own business, improving the sound of your voice is something you might consider especially if the sound of your voice on recording equipment leaves much to be desired.

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Disney attendance record low the big table dissatisfaction strict supervision
2007-12-18 08:48:01 &nbsp,[link widoczny dla zalogowanych];
Admission tourists
Disney Hongkong second annual reduction,[link widoczny dla zalogowanych], only up to 4000000 passengers. Map to di Park pirate king opening scene. In Hongkong on 18 December, and Hongkong Disney park has opened more than two years, although during the park continuously added several recreational facilities, in order to develop more tourists,[link widoczny dla zalogowanych], however, attendance did not meet the standard, this year; the admission number of more "record low". Disney's second year of operation of the attendance of only 4000000 people, far below the first year 5200000 passengers. The park in order to "Valley", the new recreational facilities will be launched next year, introduced several spots, increase the park attractions,[link widoczny dla zalogowanych], improve business.
the commerce and economic development bureau director Ma said yesterday, the government as the major shareholder of Hongkong Disney, has urged Disney, stimulate more visitors and local residents admission .
according to Wen Wei Po reported, Disney Park since the 05 years since the opening, launched 5 new recreational facilities, including "Autopia", "UFO zone", "stitch encounter",[link widoczny dla zalogowanych], "animation art classroom" and "Mickey's Waterworks Parade",[link widoczny dla zalogowanych], hoping to attract more visitors entrance. However, attendance has not improved,[link widoczny dla zalogowanych], this year of operation within the first year of attendance.
the first annual admission of 5200000 passengers
the commerce and Economic Development Bureau to the Legislative Council of the paper, the paradise of the second annual attendance of more than 4000000 people. According to statistics,[link widoczny dla zalogowanych], the first year attendance is 5200000. The file also pointed out, the number of native garden also compared to last year, the local visitor ratio decreased from 42% to 31%. On the contrary, the mainland and foreign tourists have a slight growth,[link widoczny dla zalogowanych], respectively, 39% and 30%, a first year increased from 5% to 6%.
Park said,[link widoczny dla zalogowanych], with reference to the world theme park business experience, each park will cause the passengers before the opening of the eagerly look forward to, often cause opened early visitor numbers higher than second years. Park said, since the opening has received more than 10000000 people.
&quot,[link widoczny dla zalogowanych];small world" spring opening
Disney Orchestra opening today, within two years of attendance has not reached,[link widoczny dla zalogowanych], accused of "too thin" paradise in order to attract more tourists from all over the world Ke, next year will increase the special programmes, so that visitors to experience a more colorful. One large recreational facilities "small world", next spring.相关的主题文章:

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Issues, however, do become challenging when friends are not on the same page with what the friendship means to them. Or when the friendship becomes threatening to the committed relationship.

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The North Korean regime is extorting money from ordinary people as hopes fade of achieving the propaganda goal of becoming a "powerful and prosperous nation" by 2012,[link widoczny dla zalogowanych], a source claimed Thursday.
The source, who is familiar with North Korean affairs, said,[link widoczny dla zalogowanych], "Officials from the Workers Party's propaganda department are extorting money from people in the markets after lecturing them on the need to build a prosperous nation."
"The regime used to urge people to donate money in every crucial situation, including construction of power stations,[link widoczny dla zalogowanych], but it's now resorting to plain extortion by simply hectoring people to cough up,[link widoczny dla zalogowanych]," the source added.
At these lectures,[link widoczny dla zalogowanych], officials act like phony auctioneers by citing examples of donations in other regions or by making it look as if some people in the audience were donating money voluntarily,[link widoczny dla zalogowanych], when in fact party officials had told them in advance to do so.
According to the source,[link widoczny dla zalogowanych], officials in North Hwanghae Province said people who were impressed by the North Korean artillery shelling of a South Korean island -- apparently referring to Yeonpyeong Island -- donated money to the project. Officials in Chongjin extorted donations by saying those who donate money will not have to explain how they made it.
The state-run media, meanwhile, are full of stories that emphasize a spirit of sacrifice. In a story dated Aug. 3, the Rodong Sinmun daily praised "Song-hee," a female character in a play titled "We'll Remember Today,[link widoczny dla zalogowanych]," which leader Kim Jong-il reportedly called a masterpiece. The daily said,[link widoczny dla zalogowanych], "She gave rice she was going to cook for herself to an engineer at a power station building site. She starved to death,[link widoczny dla zalogowanych], clasping a basket full of wild plants. She trusted the fatherland and sacrificed her life for it."
But apparently the effect of the measures is merely to increase resentment. "People are saying,[link widoczny dla zalogowanych], Stop sponging off us. We don't want a powerful and prosperous nation,[link widoczny dla zalogowanych],'" the source said.
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A police bomb disposal squad arrived at the scene and found two parcel delivery boxes measuring 36 cm by 30 cm by 25 cm. On top of the boxes, the words "Gun-po, Gyeonggi, January-December, 2008" were written.

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Well there is now a coaching process that helps one completely and permanently erase/extract those negative beliefs from the unconscious mind and body leaving one feeling buoyant,[link widoczny dla zalogowanych], joyful, a sense of relief,[link widoczny dla zalogowanych], lighter, capable, empowered, peaceful, free, and with Supreme Self Confidence and Self Esteem.
Experiences of failure,[link widoczny dla zalogowanych], disappointment, abuse, rejection, trauma, illness,[link widoczny dla zalogowanych], and highly stressful events crystallize into negative memories that get buried within and then behave as LFE depleting “parasites”. You can see this for yourself by simply recalling a negative memory of some event in you early life and as you do notice what happens to your energy. Invariably you’ll experience a depletion that is felt as tiredness,[link widoczny dla zalogowanych], exhaustion, loss of motivation or enthusiasm and so on.
Supreme Self Confidence and Self Esteem are your birthright yet many suffer from an unnecessary deficiency of both of these vitally important qualities,[link widoczny dla zalogowanych]. Why is that and what can be done about it?
By Nick Arrizza MD
See all Articles by Nick Arrizza See Nick Arrizza &#039,[link widoczny dla zalogowanych];s Expert PageGet Updates on LeadershipGet Updates on Nick Arrizza Average: 3 Your rating: None Average: 3 (1 vote) Tweet
To learn more about this process kindly visit the web site below where you can also request a free introductory telephone consultation to get you started on your way back to your full and Confident and Esteemed Self.
So how can they be cut loose,[link widoczny dla zalogowanych]?
Author's Bio:&nbsp,[link widoczny dla zalogowanych];
In the same way it is clear that those negative memories must also be “cut loose” in a manner of speaking so that one can feel capable, confidence, and good about themselves.
First off let me say that both Self Confidence and Self Esteem are characteristics that are generated and supported by what is called one’s Life Force Energy (LFE) or the energy of life that flows through one’s mind and body. Secondly, LFE is progressively depleted by the presence of stored negative memories in one’s unconscious mind.
Well all of this is also associated with feelings of inadequacy, incompetence, unworthiness,[link widoczny dla zalogowanych], low self confidence and low self esteem. In other words the negative memories make one feel like life is simply too challenging for them. This is associated with a lowering of self confidence and feelings that they are in some way bad or unworthy manifesting as low self esteem.
These memories also behave as negative hypnotic suggestions that constantly remind one of their deficient state,[link widoczny dla zalogowanych]. So it’s like trying to swim with ten pound weights attached to one’s legs that constantly drag them down. It only makes sense to cut them loose in order to feel free and capable of making the journey.
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Whether you are looking for a job, firmly ensconced in one, or in the midst of starting your own business, improving the sound of your voice is something you might consider especially if the sound of your voice on recording equipment leaves much to be desired.

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is in the forensic identification to Lin Jun remains that the above conclusions,[link widoczny dla zalogowanych].
Montreal authorities confirmed 4,[link widoczny dla zalogowanych], found in a local park on the weekend of the human head belongs to the Lin Jun Chinese students.
Lin Jun is Monte lierkang QDI in University Chinese students,[link widoczny dla zalogowanych], in late May of this year were magnotta killed and mutilated. Lin Jun's torso was found in Montreal in a junk pile,[link widoczny dla zalogowanych], and the 4 leg was mailed to the Canadian federal political party and the Vancouver school.
Lemieux said: "this skull is related to occurrence in this area of the eleventh murders,[link widoczny dla zalogowanych], this case is the magnotta case."
Officer
was born in Toronto area residents Mani Ota killed Lin Jun fled to Europe,[link widoczny dla zalogowanych], was arrested last month in Germany for 4 days,[link widoczny dla zalogowanych], and on the 18 day be extradited back to Montreal canada.
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Control. As a freelancer you have to please your boss or your client. You don't usually make strategic decisions and you rely on other people to give you direction. As an employee you can become the boss and control your future.

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Hongkong nine candidates that hinder the entrance way transformed into
2010-08-02 09:11:44
Hongkong SKH Welfare Council Services Director Li Meiling (right),[link widoczny dla zalogowanych], nine students surveyed by the system transformation. (PAO) in Hongkong on 2 August,[link widoczny dla zalogowanych], and last examination will results, but according to a survey,[link widoczny dla zalogowanych], nine of respondents would you blame new system influences of accent and studies their way out. Half of seven respondents to enter oneself for an examination occupation training courses, but there are plans to enter oneself for an examination the VTC students worry, tonight (2 days) for the VTC will appear online network congestion, required to login.
Hongkong SKH Welfare Council "together through the examination day" in the year of February to April, to the nine hundred and seventy-six graduating students conducted a questionnaire survey. Hongkong Ta Kung Pao reported, the survey found, the respondents still expect to rise six ways to read to study, but because of nine adult educational change and affected, the affected Guan Jin high school held preparatory courses were more than 80%,[link widoczny dla zalogowanych], four to seven that the entrance opportunity to reduce stress,[link widoczny dla zalogowanych], nearly two into that choice to reduce, three percent more people feel no way out.
if you can't go to six, 50% seven of the respondents choose the VTC vocational school or college curriculum knowledge,[link widoczny dla zalogowanych], is the highest in all options. The other five candidates each associate degree or overseas education.
candidates waiting to get computer
candidates this year in the Internet for VTC courses to apply for funding, there are sixty-three thousand people sign up. The site will start operations in nine in the evening, the VTC has increase network capacity, and pressure tested, to ensure that the system is perfect. Fresh students wheat Siyu estimation, he only made six to seven points, going to enroll in courses in child care. Worried about the website there is a big traffic jam, will early waiting in front of the computer screen, hope that the time to immediately click login.
in addition, students surveyed,[link widoczny dla zalogowanych], nearly two into the University said the competition will be greater than before, thus adding to the pressure for an adult. SKH Welfare Council Services Director Li Meiling said,[link widoczny dla zalogowanych], a year is the system transition, objectively reduced subjective choice,[link widoczny dla zalogowanych], the examinee pressure also increased.
way compared with last year's pragmatic consideration
she said, compared with last year,[link widoczny dla zalogowanych], planning education or employment for their number of candidates this year will rise by six percentage points, six to four. Nearly 50% of candidates to understand their education or employment,[link widoczny dla zalogowanych], an increase of seven percentage points. Candidates in the choice of the way is also relatively in former years tend to be pragmatic,[link widoczny dla zalogowanych], 80% of the six people pay more attention to "personal ability", "way out outlook" and "the practical way".
Li Meiling suggested, students grasp the remaining time planning the future. >相关的主题文章:

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Issues, however, do become challenging when friends are not on the same page with what the friendship means to them. Or when the friendship becomes threatening to the committed relationship.

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Ignoring the primary mechanism of detonation Democrats not democratic citizens
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&nbsp,[link widoczny dla zalogowanych]; 2007-09-11 09:39:11
social commentary in the Hongkong on 11 September,[link widoczny dla zalogowanych], and according to the Hongkong Wen Wei Po reported,[link widoczny dla zalogowanych], for the Democratic Party to withdraw from the election in favor of Gan Naiwei, former chief secretary Chen Fangansheng participate in Hong Kong Island region by election,[link widoczny dla zalogowanych], yesterday many people call Hongkong radio phone in programmes,[link widoczny dla zalogowanych], the Democratic primaries shelling damage mechanism,[link widoczny dla zalogowanych], it is undemocratic.
Ms. Chen
people said, feel very disappointed for the Democrats, they always said the establishment everything is "Aye decisions",[link widoczny dla zalogowanych], this was "hand picked" Chen Fangansheng out to run, is unfair to his intention to run the party had to withdraw from the election, Gan Naiwei is against his will.

supporters say the black box operation. &nbsp,[link widoczny dla zalogowanych];
Mr. Liu said, he is the Hong Kong Island voters, originally wanted to cast Kam Nai Wai vote,[link widoczny dla zalogowanych], but now a "no one". He suggested Kam Nai Wai for his party, because he wants to run for the Legislative Council had been waiting for 20 years.

also have residents said, Chen Tai out to run does not necessarily win,[link widoczny dla zalogowanych], and that Chen Tai is well-known, but there was no achievements. He said frankly, black box operation on the Democrats feel good heart,[link widoczny dla zalogowanych], also called Gan Naiwei, He Xiulan, Lo Wing Lok et al should be out to run, and Chen is a race.
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Issues, however, do become challenging when friends are not on the same page with what the friendship means to them. Or when the friendship becomes threatening to the committed relationship.

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From Education to Career to Personal Life, Ingles en Linea Can Change Your Life
Would you like to learn English but are not able to take time off from work to attend classes? Online English classes may be perfect for you. Not only can you continue to work and take care of your family,[link widoczny dla zalogowanych], you can improve your career options and learn a very valuable skill. Becoming fluent in English gives you more career options, more educational options, and makes travel and other aspects of life better. Imagine being able to travel almost anywhere and communicate easily with others. English is the second language of millions of people all over the world.
Online English classes don't use boring textbooks that are out of date. With online learning,[link widoczny dla zalogowanych], you can take advantage of audio recordings of English speakers,[link widoczny dla zalogowanych], videos of people speaking English, images that illustrate English words, as well as text written in English. When you learn a language using many different methods,[link widoczny dla zalogowanych], your lessons reinforce the concepts you have already learned. Only by learning and practicing pronunciation, understanding,[link widoczny dla zalogowanych], reading,[link widoczny dla zalogowanych], and writing English can you become a fluent English speaker. If you're willing to work hard,[link widoczny dla zalogowanych], you can be fluent in 12 months.
Ingles On Line: Multimedia Learning Works!
If you become fluent in English and pass fluency tests like IELTS,[link widoczny dla zalogowanych], you can enroll in English-speaking universities and pursue a college education. Fluency in English is also a great career booster. But there are many more personal reasons to learn English. Perhaps you're a huge fan of Hollywood movies and would like to be able to enjoy English language movies without subtitles. Or maybe you have relatives in English-speaking countries you would like to communicate with better. Whatever your reason for learning English, online classes are a great option.
Class Materials Are Available 24/7
Online Tools Are Readily Available to Help You
If you have to miss an online meeting,[link widoczny dla zalogowanych], you can still obtain all the class materials you need to progress in your online English course. The internet is open around the clock,[link widoczny dla zalogowanych], so you can obtain class materials, do homework, and study concepts whenever it is convenient for you. People with full time jobs, or jobs with different shifts can study when their schedule permits. This is not always possible with traditional classroom courses. Online English courses are designed for busy people who need a flexible schedule or for those who do not live near a school where they can learn English.
If you are having difficulty with a word you find in an English lesson,[link widoczny dla zalogowanych], you can take advantage of many online language dictionaries and self-help websites. Your online English class will probably have group discussions in which you can ask questions and get real answers. By "meeting" other English learners from all over the world,[link widoczny dla zalogowanych], you can practice English through live chat online, or even through communication tools like Skype that let you talk to people all over the world. Online learning offers much more than traditional classroom courses.
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Do GREAT work - This may seem completely obvious, but it's definitely worth mentioning. To get happy, satisfied clients, you have to do what you promised, when you promised, to the best of your ability.

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The function to lower the spinnaker is to on skippers instruction; un-jam the spinnaker halyard and release the spinnaker sheets in a controlled manner,[link widoczny dla zalogowanych], then pulling in on the down haul which will allow the spinnaker to collapse down into the spinnaker chute until fully stowed and jammed off.
Following an article I wrote on learning to sail with a spinnaker, I thought it may be worth introducing to the beginner and sailors that have not had the pleasure of using a spinnaker chute.
Author's Bio:&nbsp,[link widoczny dla zalogowanych];
By Clive Petereson
See all Articles by Clive PetersonSee Clive Peterson's Expert PageGet Updates on TravelGet Updates on Clive Peterson Average: 5 Your rating: None Average: 5 (1 vote) Tweet
All sailing yachts are different in size therefore each spinnaker chute can be slightly different in setting,[link widoczny dla zalogowanych], but generally the basic setup is as follows.
Provisions should be made to stow the spinnaker to either port or starboard sides of the yacht. The spinnaker should be stowed clear of the floor of the yacht and kept as dry as possible. When initially fitting a spinnaker chute to a yacht is should firstly be positioned for free running of the spinnaker when hoisting and lowering, not applying extra load on the spinnaker in this operation. Then the deck fittings should be positioned and fixed in the correct places bearing in mind the crew's position in the yacht. Care should be taken to reduce the friction in the sheeting system and the use of large diameter blocks is preferred. Bulls- eye deck fitting should be used where you have long runs of sheet to lift the sheet clear of the deck, especially when the sheets are wet.
Designed in America for the Flying Dutchman class it has proven it worth in many sailing races that allow the use of a spinnaker chute,[link widoczny dla zalogowanych]. Its is fast to hoist and lowering the spinnaker so in a race with light airs it can be a major benefit on time when hoisting around the mark.
To hoist the spinnaker un-jam the halyard and hoist the spinnaker at the same time pulling in on the spinnaker sheets and allowing the spinnaker to fill with wind,[link widoczny dla zalogowanych], jam off the halyard and adjust the spinnaker sheets for optimum sailing.
This description given is when the spinnaker is hoisted, if you can imagine a continuous loop from the spinnaker halyard to a mid point connection on the front side of the spinnaker sail, for a down haul connection. The down haul leads down to the spinnaker chute and then horizontal to the stern of the yacht on exiting the spinnaker chute to the stern there is a free board length that allows for pulling on the down haul rope. At the end of this is a roller block returning the down haul forwards,[link widoczny dla zalogowanych], which in turn becomes the spinnaker halyard,[link widoczny dla zalogowanych], going horizontally forward through a jammer to the mast base and then up the mast and connecting to the spinnaker sail head swivel.
After practice,[link widoczny dla zalogowanych], it will be obvious that certain timings of the hoisting and lowering of the spinnaker can be considerably reduced and the crew becoming more efficient.
Spinnaker Stowage
After initial training, each crew can develop their own version of these systems which will differ from yacht to yacht, but basically improve sailing technique and hopefully help win the race!
This is an exciting sport especially when you are considering taking part in sailing races. I hope this article is of benefit to you,[link widoczny dla zalogowanych], but do not forget, you can find more tips and sailing techniques when purchasing my E Book -------"The Complete Guide to Learning How to Sail" ------- from the web site below.
Great Sailing.
Clive Peterson
If your sailing yacht has a jib furling system it is advantages to furl the jib away when learning to use the spinnaker,[link widoczny dla zalogowanych], enabling the crew to concentrate on the spinnaker,[link widoczny dla zalogowanych], especially when sailing a yacht with a large overlapping Genoa.
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Some people who are normally colorful in conversation find their delivery skills lacking in expression. And then there are those who lack color both in conversation and at the lectern.

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High
69
92
Rice Krispies
54
The first four weeks will be the largest volume (number of sets and reps), and then the volume will gradually decrease to week 8. The reason for this is that as the days and weeks of training go on, you should get stronger and therefore be able to lift more weight. When you are a beginner at weight training, it takes more work load (sets and reps) to achieve a desired stimulation. As the weeks progress, and your lifts and weights increase it takes longer for the musle to recover and therefore less volume is needed for the desired muscle stimulation.
Allow me to talk about one more crucial aspect of dieting…and that is, METABOLISM. Your metabolism is the “wild card” of your body. Use it wisely, and it can greatly aid in your fat loss. Metabolism is basically the sum of the chemical and physical processes in the body that allow it to function. There are two main processes involved in your metabolism, and they are (remember these terms?) anabolism, and catabolism. Again, anabolism is just the building or storing of muscle and fat, and catabolism is the burning or breakdown of these two. If you are able to control your metabolism you can more efficiently store (anabolic) the muscle and burn(catabolic) the fats.
Spinach
15
64
Rating
55
42
If you eat a high carb based meal before going to sleep your body may store that as fat because of the increased insulin release it provokes. Acceleratenaturalenergy.com points out that, “Elevated insulin levels can decrease the natural Human Growth Hormone level, which helps burn fat and aids in tissue building. On the contrary, muscle-glycogen levels can rapidly decrease during sleep, which is the muscle’s primary source of quick energy. To help prevent glycogen loss, eating some sort of low-glycemic carbohydrate before bed can be beneficial–vegetables are the best choice.” The only time you could get away with eating a high carb source meal is if you weight train at night, not long before going to bed. Otherwise stick with the low GI carbs as suggested. Another important issue to point out is that eating before bed is only ideal if you have not already gone over your calorie limit for the day. Remember fat loss is just the being able to burn more calories than you consume. So if you have already had a lot to eat throughout the day, stay away from the bedtime meal.
83
Low
Low
Increased workout performance results when your body is fully hydrated to meet the physical demands you are placing on it. You may have seen bodybuilders at the gym with a 2 gallon milk carton full of water...they are smart. You can truly maximize your body's potential from this simple addition to your workout, especially if you're doing an aerobic workout where you are sweating a lot.
Medium
Here is what I suggest for you. Go to Wal-Mart and purchase one of the whey protein powders—they are in the vitamin and supplements section. One tub will cost you $13. Buy a shaker cup--$6. Bring a scoop of powder in a bag or tuperware, and put 8 oz of water or milk in your shaker cup. Pack that in your gym bag. When you are done working out, you go back to the locker room, mix your powder and liquid and you are good to go! You could also make a smoothie the night before and bring that with you. Ask me for recipies! As for your carbohydrate…it is a little harder to find or prepare a simple and efficient carb. You are done working out around breakfast time, so, oatmeal is good, so is any other breakfast carb food item (cereal and breakfast bars). They also make great oat bars that you can bring to the gym along with your powder! South beach diet makes a good one, so does quaker oats. What I do a lot of times, is the night before I will mix milk, with my powder, 1 tb of peanut butter and a ¼ cup of oats and 2 ice cubes in a blender for a perfect post workout meal, pack that and bring that to the gym with me the next morning. Remember, that complex carb source (oatmeal, oat bars, ceral, potatoes, yams, etc) will force all that good protein from your powder into your muscles via the insulin surge—which will build muscle and cut fat. Good things!
Croissant
Medium
Pears
High
55
25
15
Low
15
Low
**Potato, baked
Post- Workout Nutrition
*Crisps
Low
*Pound cake
Medium
Food List
Protein
Popcorn
Dairy Foods
SAMPLE DIET
Ok, now that you have digested (no pun intended) all that information, below is a sample diet that I think you will find effective, given your food choices and training regime. I will also include a mock training split with it so you know when to eat pre and post weight/cardio training. You must also keep in mind, that this is not a “cookie-cutter” diet. By that I mean it is not an end all be all diet. It is a good basic template to follow and apply to you. The main thing to do is to listen to your body. If it is not responding well, then switch up the diet. You could either cut carbs, increase fats, increase protein, increase carbs. There is not one super diet that works for everyone, every time. One year, your body may respond to a keto (very low carb) diet, the next year it may need to diet on 300g of carbs to shed fat. Also, just because a certain dieting protocol is getting one person shredded, that doesn't mean it'll work for you. It's important to understand that our bodies change with time, our hormone output changes, everything changes, including metabolism. You need to be flexible, patient, and make sure you listen to your body and how it's responding to your current dieting protocol.
64
Parsnips
But what about going out to eat with friends and trying to eat healthier with family?? Luckily for you…all the foods you gave me were very healthy and suitable for your fat-loss goals. So this may not be that hard for you. The way I look at it, is that dinner is one meal. I would hope that a supportive family member will understand if you cannot have take-out Chinese for that one meal. Sure, you can buy it for them…but I would suggest sticking with your pre-planned meal. Who knows, good habits turn into routine and maybe those family members will start to follow your healthier meal choices!
Low
Your macro-nutrients are protein, carbohydrates, and fats. Your diet should revolve around these. Like I said earlier…I think it is easier to follow a nutrition plan if you keep it basic and simple. If it’s hard to follow or understand or prepare your food, then you are less inclined to stick with it. However, if you know the basics, you know what you want to accomplish and you keep your plan simple, it will be easy to follow.
In my experience, I find it easier and more cost-effective to write out what I am going to eat for the week. That way, I am not picking up random deals at the grocery on food that probably won’t benefit me physically or financially. It may sound boring….but you can make the same foods in many different and yet tasty ways! I will normally write out what I am going to eat in one day and just stick with that same daily routine for the whole week. After 4 weeks or so, I will change it up so my taste buds and metabolism (more on that later) don’t get bored.
Low
Young summer squash
ALSO, CHECK OUT MY LIST OF 245 FITNESS AND NUTRITION TIPS ON MY BONUS STUFF PAGE ON BREAKSTRANSFORMS.COM!!!!!
57
Root Crop
Carrot juice
Low
Multi grain bread
Medium
Low
58
Biscuits
Snack Food and Sweets
42
Yam
49
Medium
61
46
High
32
32
Golden Grahams
You can help curb your appetite when you drink 6-8 glasses per day because of water's filling effect. If your stomach is full, it can help you not to overeat.
46
CHAPTER 3
High
32
Low
Medium
Baked beans, tinned
High
High
15
Breakfast Cereals
48
Kiwi fruit
Low
15
31
Beverages
Multi-Vitamin- Simple, a multi-will provide your body with vitamins it doesn’t normally get from your food for energy use and other health benefits. A must-have.
Everyone has to start somewhere right? It’s hard to just jump in the gym with little knowledge of what you’re doing and how to go about doing it. Sure, everyone can say they have a goal in mind…lose fat,[link widoczny dla zalogowanych], gain muscle, get in better shape, tone up, etc etc. I think it is much easier to stay motivated and on track if you have a PLAN on how to achieve that goal. It is easier to stay focused and to stay consistent with your nutrition and training if you have some basic knowledge and a little will power.
34
This may sound foreign and different to you---but it works! Just remember…. Within one hour of my post workout I need----- protein source + carbohydrate= good things! This can be very easy and effective, I promise!
38
Spaghetti, protein enriched
Low
41
Low
Medium
Medium
Peanuts
CHAPTER 5
64
29
The first four weeks will be 4 sets of 10-15 reps, the next two weeks will be three sets, and the last two will be 2-3 work sets for each body part. The entire eight weeks will be three days weight training, three days of cardio, and one day of off.
82
65
*M&Ms (peanut)
Low
Pineapple
Bananas
Jelly beans
79
15
95
Low
Low
Medium
Potato, instant
Medium
*Snickers bar
Fruits
Author's Bio:
Weight/cardio training for building muscle and losing fat
64
24
81
66
22
Chickpeas
57
67
High
Oranges
57
27
Potato, tinned
Pita bread, white
52
15
39
Cornflakes
38
74
High
Low
CHAPTER 6
Sometimes dehydration can signal your body to eat because breaking down food releases water. Don't be fooled when really your body is asking for water! This is a phenomenon that can be controlled if you're getting enough water.
You’re thinking, maybe protein powder isn’t sounding very good, or really my thing? I would like to add that nowadays they have made protein powders taste very good! But… any lean source of protein will do for a post workout meal. Eggs, chicken, fish, lean red meat are all excellent. However, who wants to prepare that or buy it in the cafeteria for every post-workout meal? Powders are much more convenient and effective. Maybe you’re thinking…”only younger people should have powders, I will look different drinking a protein shake.” I understand this route of thinking---but you are drinking it because you know something the others in the gym don’t. How many of the people you that you see in the gym walk out with a shake after they work out? Probably not a lot. I bet I you asked them if they were meeting their goals, they would respond by saying, “yes, but not as fast as I would like.” That’s because they are not having a post-workout meal!
74
Another important and often over-looked aspect to successful training and nutrition is the pre-workout meal. Now, if you worked out in the afternoon this is not as important as you have already eaten throughout the day and your body has an adequate amount of nutrition to fuel your workout. But like me, you workout in the early morning. Think about this for one second…as of 4 o’clock in the morning(while you are in the gym) when was the last time I ate? It was probably the night before at dinner, or maybe you had a snack around 8 or 9 pm. Even then, your body has had no food for almost 8 hours. You need energy, and fuel in order to workout. What happens if you go all that time without eating and then you go through a grueling workout? Your body goes through catabolism. As it relates to weight training, catabolism is the breakdown of muscle protein in order to provide energy to the cell. Essentially, one enters a catabolic state when not enough of one of the vital resources - nutrition, supplements, sleep, or training - is available. Simply put, you must have nutrients available before you use weights or cardio. The nutrients you received from supper at 7 pm the previous night is going too long. No nutrients equals muscle loss and fat gain—you do not want that! Even if you aren’t training in the morning, say on an off day or a weekend day—you still must have a nutritious carbohydrate and protein upon waking or else your body will store fat as energy. Eggs are an easy and fast digesting protein source. Couple that with a whole wheat English muffin and you have an anabolic (muscle building-fat-busting) breakfast on your off days or weekend days.
As for training days…I recommend a couple of things that you eat/drink BEFORE you go to the gym. Just like your post-workout meal…your pre-workout nutrition/ fuel is best coming from a protein and a carb. I know there is little time in the morning to get up, take care of things and make it to the gym on time. So, make this as simple and easy as possible. Anything is better than nothing! Even heated up dinner from last night is ok. Like I said, after going 8 hours (sleeping at night) or more without eating—your body is craving something—anything in the morning to kick your metabolism (more on metabolism later) into gear. I don’t eat great all the time, but I always like to think that if I am going to eat something bad for me—early in the morning is the time to do it because your body will better utilize these calories after fasting for 8 hours (again, while you sleep) and put them to good use rather than storing them as fat if you were to eat this later in the day. Anyhow--- a breakfast bar is good—like I said earlier, south beach diet makes decent tasting breakfast bars that are high in protein. A whey protein shake. Yes,[link widoczny dla zalogowanych], having this before and after your workout is great and ideal!
An additional reason to keep your muscles well hydrated is based on the theory of cell-volumization, of which Creatine plays a large role. When your muscles cells are fluid-filled, an anabolic stimulus is generated and more nutrients enter your muscle cells. Your digestion and metabolism--two factors we are concerned with in controlling weight--are greatly impaired without enough water. However, if you are drinking enough, you ensure that your metabolism and digestive system is working to its full potential.muscle requires more water.
32
Cherries
Medium
Apricots (dried)
Again, all of the above techniques are just supplemental tactics to add to your everyday weight lifting routine. Instead of just merely raising and lowering the weight, adding these to your training regime can wake up snoozing muscles to further promote muscle stimulation, definition, and toning.
Potato, mashed
High
Low
61
58
Low
Super-sets- This is a technique where you perform two different exercises using the same or different body parts at the same time. The goal is to constantly keep the body moving and to increase your weight-lifting endurance and cardio levels. If you do these with the same body part—let’s say arms/biceps, you could “superset” dumbbell curls and rope hammer curls. You could do 10 reps with the dumbbell curls, and the immediately perform the rope-hammer curls. That’s one set. If you super-set different body parts, like biceps and triceps, you could perform 10 reps of curls for your biceps, and then immediately perform a set of close-grip lat bench presses, or any other triceps exercise you choose. Again, the main idea here is to perform two exercises at the same time to increase blood flow and cardio performance.
Low
Surprise! Your muscle is 70% water. Fat is only 25% water. By drinking water, you add muscle weight,[link widoczny dla zalogowanych], allowing the muscle to work more efficiently, which in turn burns fat. It only makes since that the more muscle you gain, the more water you require! The higher your activity level, the more calories your muscles burn, and your needs for water become greater to maintain your muscles.
High
High
Muesli
Low
Low
Black bean soup, tinned
Soya milk
High
Remember when I talked about switching up your calorie intake and eating at progressively different times of the day to “confuse” your metabolism so that it is always “guessing” and therefore in high gear? The same applies to weight training. Variation and muscle confusion will assure that your muscles are never in a comfortable state. If there is variation they too will be “confused” and therefore constantly growing to adapt to the different training styles. That is why your training routine will change every 2-4 weeks. Remember though, that this program I have outlined is not designed to build a substantial amount of muscle mass, but rather to grow a moderate amount while also toning. Like I said, you will not look like a female bodybuilder—so no worries. The goal of this training method, along with your cardio is to lose fat while toning and developing new muscle.
You will notice I use certain lifting terms throughout the training split and may have you practice some of them. These different techniques or methods/forms of training will add variation to your routine. They are drop set, super-sets, positive/negative,[link widoczny dla zalogowanych], and static hold.
Low
*Ice-cream
15
Low
High
Low
Grapefruit juice
Apple juice
70
I also tend to stay more motivated if I can see and have evidence of the results and progress that I may or may not be making. What I mean by that is I like to take my weight at the beginning and also before pictures and body fat % levels. Every 4 weeks or so, I will retake my weight and bodyfat % levels and look at my before picture(s). That way you have you have numbers and visuals to refrence to track your progress. When you can see that progress, you WILL stay motivated.
Spaghetti, whole wheat
Soya beans, boiled
Milk, chocolate
Plums
15
Low
“Here are the main reasons for a slow metabolism:
A sedentary life style causes loss of muscle tissue
As people age they often become less physically active
You lose muscle when you don't get enough protein
Skipping meals or eating less than 1000 calories a day
Too much body fat compared to lean muscle tissue
Lack of hormone producing nutrients leads to a low thyroid.”
Apricots
82
Macaroni cheese
Mars bar
Training variation and terms
15
CHAPTER 4
Including good sources of fiber into your diet is important in not only weight loss but also general health. Firstly,[link widoczny dla zalogowanych], it “helps to keep our bowel movements regular and ward off certain diseases. Carcinogens in our intestines bind to it and move through our colon more quickly than they otherwise would, reducing our risk for colon cancer. Fiber also helps transport cholesterol out of our body, reducing our risk for heart disease.” Inweight loss, fiber stays in the stomach longer and allows you to feel fuller for a longer period of time. Because whole grain bread has a greater fiber count than a single piece of white bread, consuming just one piece of whole grain bread makes you feel more full than eating two slices of white bread. It is fairly simple to include fiber rich foods into the diet. Great sources of fiber can come from legumes (beans, lentils, peas),[link widoczny dla zalogowanych], vegitables, fruits, brown rice, and whole grains. Another option is to include a sugar free fiber supplement, such as Metamucil.
Low
Doughnut
High
Low
Mangoes
Raisins
50
45
Medium
67
Importance of Recovery
“Keytones, a natural byproduct of fat burning, are flushed out of the body through urine. Drinking water helps to flush them out, thereby improving the fat burning process. If you're a bodybuilder on a protein diet, water has an additional importance. One of the chief byproducts of protein metabolism is urea. Water helps to flush this out. While there is question on whether water is anabolic, there is no doubt of its anti-catabolic effects. Dehydration stimulates catabolic (muscle destroying) hormones and increases the cortisol response to exercise.
Low
Macaroni
Nutrition and sleep (bedtime snacks)
Pineapple juice
**Rice cakes
Warming-up
Rye
Medium
Haricot beans, boiled
44
Low
Wheat kernels
54
Medium
Water biscuits
Tomatoes
Medium
Medium
Muffin (unsweetened)
Medium
Green tea- Among being a great anti-oxidant source and great for preventing cancer, green tea can give you some stimulation for that energy boost you will need when you work out. More importantly, it is a great fat burner. “First of all, green tea extract is a source of caffeine, and is often used as the caffeine component of many popular fat burners. Caffeine, of course, is a decent fat burner with a well-established track record. Green tea has also helped aid weight loss by increasing the metabolic rate, causing those who use it to experience greater calorie burn. A recent study further validates green tea's effectiveness. Published in the American Journal of Clinical Nutrition (Am J Clin Nutr; 81:122-129), it indicated the ingestion of a tea rich in catechins (catechins are a major component of green tea extract) leads to both a lowering of bodyfat AND of cholesterol levels.Additionally, green tea may inhibit fatty acid synthase (see Life Sci. 2004 Mar 26;74(19):2389-99, Int J Cancer. 2003 Oct 10;106(6):856-62 , Biotechnol Appl Biochem. 2006 Jan;43(Pt 1):1-7, Curr Med Chem. 2006;13( Cool

:967-77). Fatty acid synthase is an enzymatic system that is involved in the process of turning carbohydrates into fat. Early animal studies suggest the inhibition of fatty acid synthase can lead to dramatic weight loss.” Long story short----green tea is awesome.
Sweet potato
53
High
38
Medium
Negative Calorie Diet eBooks
Low
Baguette
High
15
25
Medium
49
Rice, wild
Lentils green, boiled
Get past the first two months and you’re golden. Allow me to elaborate….the first couple months are the hardest. In my case, I started at a low point physically, but after I got past that “hump” and started to see small changes I stayed focused and motivated. Stick with it for two months and if you are consistent you will soon find that you have gone two more months, and then another two months; soon you will reach a point where that person you were a year ago is in the distant past.
64
Vegetable and Beans
Low
Low
57
41
Let’s start by talking about the most important meal of the day(not breakfast), and what I think the most under-rated supplement is (not protein).
Peas, dried
Eggplant
Whole meal bread
Kidney beans, boiled
I recommend eating most of your daily carbs after a workout, when you need them the most to repair and refuel the muscles. Beforehand (pre-workout) is also important, as it gives you energy to work out properly—I will get to that later.
That leads me to the actual post-workout meal. Your post workout meal should be a high quality protein source and a complex carb source. Complex (starchy) carbs can be a number of things. Anything whole wheat—toast, english muffin, bagel. Also, potatoes, rice, other whole-wheat grains, pasta, and yams are all great starchy complex carbs that will effectively cause a slow rise in insulin which will in turn deliver your muscles the nutrients it needs!
Low
Low
42
Rice pasta, brown
Mini Wheats (wholemeal)
Chicken breast
Turkey breast
Lean ground turkey
Swordfish
Orange roughy
Haddock
Tilapia
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Wild-game meat
Turkey Bacon
Complex Carbohydrates
65
71
Cake , tart
A couple other things I recommend taking pre-workout in the morning: Green tea pills, L-carnitine, a multi-vitamin, and WATER. The following are optional to you, but are the most basic and best supplements for fat loss. They are also all very cheap and can be found in any grocery or retail store. I can also get them all very cheap from my brother I’m not saying you have to take all of these, but I do recommend them.
Low
Barley, flakes
Potato, micro waved
Shortbread
Medium
L-Carnitine enhances the consumption of fat as a source of fuel.
L-Carnitine has been shown to increase the amount of fat you burn during both anaerobic (strength training) and aerobic (cardiovascular) workouts.
L-Carnitine plays an important role in mobilizing fatty deposits found in tissues of overweight individuals.
L-Carnitine helps remove fats waste products (ketones) from the blood stream.
Effective carnitine activity helps to discourage fatty build up in the liver,[link widoczny dla zalogowanych], heart, and skeletal muscle.
L-Carnitine has been shown to improve lean muscle strength. Maintaining muscle tissue takes four to five times more calories than maintaining fat tissue, which is important for permanent weight loss.
L-Carnitine helps to stabilize blood sugar and eliminate cravings for carbohydrates.”
55
30
Zucchini
Low
Low
Kidney beans, tinned
Low
Pearl barley
Cucumber
Positive/Negative- These are two terms you will see me use to describe the different moving portions of an exercise. The positive portion of the exercise is the part where the muscle is contracting,[link widoczny dla zalogowanych], and the negative portion is where the muscle is moving back to its stretched position. Two other synonymous terms that could be used for these are “squeeze” and “stretch.” For example, let’s say you are performing machine chest presses. The positive portion occurs when you are actually pressing the weight forward. You are contracting the chest muscles and at the end of the pressing motion you are “squeezing” or contracting the muscle. When you lower the weight back to you it is in the negative portion of the movement and will the muscle will be “stretching” back to its original place. So using this information, if you are performing a biceps curl what would the positive and negative portions of the exercise be? Remember, the positive portion is moving the muscle to its contracted or shortened state, when you feel it squeeze. So in a biceps curl you squeeze or contract the muscle when you curl the weight up to you. As for the negative portion, it would obviously be the part of the exercise where you lower it back down and stretch the muscle back out.
Tempeh
Seitan
Tofu
Texturized vegetable protein
Soy foods
Veggie burgers
Healthy Fats
Corn chips
Potato, boiled
CHAPTER 2
41
Low
33
Broad beans
Medium
What Not to Eat (except on your Free Day)
Protein
Pork bacon
Deep-fried meat such as fried chicken, chicken fingers, fish sticks, Buffalo wings, etc.
Hamburgers and fatty cuts of beef
Hot dogs
Simple Carbs
Cookies
Cake
White rice
White bread
Crackers
Candy
French Fries
Chips
Doughnuts
Soda
Unhealthy Fats
Butter
Lard
Mayonnaise
Coconut oil
Cream-based sauces
Full-
54
Medium
Low
A couple of things that may help you get your desired amount of daily water is having a Brita pitcher/faucet at home,[link widoczny dla zalogowanych], and crystal light. I live off crystal light….gives some taste to the water and each single serving packet only has 5 calories, 0 carbs and 0 sugar.
15
Macro-Nutrition, Metabolism and Fat loss
Lentils green, tinned
Soups
High
Low
I suggest obtaining at least 7-8 hours of uninterrupted sleep at night. If you get up especially early and are only able to obtain 6 or fewer hours of sleep at night, I then suggest getting a one hour nap in sometime in the late afternoon or early evening.
Low
Wafer biscuits
Milk, semi-skimmed
Medium
73
Medium
Low
Jams and marmalades
Low
To summarize pre-workout--- protein, carb, multi-vitamin, green tea pill, l-carnitine pill, and water. That’s a breakfast bar and/or protein shake, 3 pills, and water. Not too bad right? The benefits from this are immeasurable. Take it into consideration.
High
Milk, Fat-free
29
Food Glycemic Index
Medium
Low
77
Spaghetti, white
Low
Low
Oat bran
Barley, cracked
49
I am a firm believer in using controlled, excellent form with weight training. The main reasons for this are: preventing injury and more effectively stimulating the muscle. Select a weight that will allow you to perform a controlled rep for all the desired reps. If you pick a weight that is too heavy, you may find yourself swinging the weight up or using other body parts to aid in achieving a rep which will risk injury. Pick a weight too light, and you will never achieve progress. You want to pick a weight where the last couple of reps on each set are hard to attain. You are looking for a controlled rep with a 1-2 second positive, and a 1-2 second negative (unless static holds or increased negative times are added to the routine).
56
Medium
Low
Beetroot
Your post-workout meal is by far the most important meal of the day. Why? When you train with weights or cardio, you are essentially breaking down muscle tissue. The goal is that after your muscle tissue breaks down it will rebuild itself with MORE muscle in order to adapt to the training you are putting your body through-- which explains why you are able to lift more weights, the more you train. If you are constantly breaking down muscle tissue and it is rebuilding more and more each time, that added muscle will allow you to do more work in the gym with weights and with cardio. But your muscle needs help from you in order to rebuild and repair. That comes from eating
When you are done training, your muscles are starving for nutrition to repair and to rebuild. It will soak up whatever you put into your mouth like a sponge.
--IMPORTANT FACT Your body will utilize nutrients (food) most efficiently within 1 hour of your workout. The longer you wait, the less receptive your cells are to those nutrients—they can even become insulin resistant and your body will start to break down muscle-protein . What is the byproduct of muscle-protein you ask? TOXINS, THAT GET STORED AS FAT. That is counter-effective to why you are in the gym in the first place, right? The moral here is that you do not want to waste your hard-earned time in the gym by not refueling your body afterwards. If you are now thinking, “So, eating after I workout will make me lose fat?” Then you are correct!
*Table sugar (sucrose)
WHAT TO EAT?
The main thing to gain from this is that if you place too much physical and mental stress on your body without giving it a break, it will be counter-productive. When it comes to training, you should take adequate time off in between weight/cardio training sessions as well as taking a week off from any weight training every 8 weeks or so. After the concluding the 8 week program I have set up, you should take a complete week off from training to give your body and CNS ample time to revocer and to recharge your nervous energy.
Medium
Medium
Vermicelli
71
Milk, whole
Fettuccine
Goals from weight training
Medium
Puffed wheat
Medium
By DUSHAWN HADINGER
See all Articles by dushawn hadingerSee dushawn hadinger's Expert PageGet Updates on NutritionGet Updates on dushawn hadinger Average: 5 Your rating: None Average: 5 (1 vote) Tweet
Medium
40
Finally, we are to the training aspect of all this madness. Like I said above with metabolism….weight training is great at increasing metabolism and therefore losing fat. According to Dr. Di Pasquale, “Exercise is also important in raising your basal metabolic rate (BMR), the amount of energy needed for basic functions.” When you exercise, your body NEEDS calories (energy) in order to fuel that physical exercise. Your metabolism supplies that energy by converting what you eat and drink into energy. So if the demand for energy is raised, from performing physical activity—then your metabolism will speed up in order to keep up with the demand for energy. Because you are breaking down muscle tissue (via weight training), your metabolism needs to burn and use calories in order to rebuild that broken down muscle tissue. The weight training program I have set up is eight weeks long and focuses on a higher rep range and muscle confusion through various techniques in order to keep the BMR up.
75
77
Low
Low
Whole grain
60
Don’t get complacent! After you reach a small goal, set another one. When you reach that, set another, and another…always strive for improvement. Those improvements or small goals can be a number of things. One goal could be that you want to lose 4 pounds, once you reach that it could be that you want to increase the weights you use on a certain exercise (the reason I want you to write down the weight you use). Another could be that you want to lose 2% more of your body fat, or that you want to tone up your arms more,[link widoczny dla zalogowanych], and on and on and on.
Low
High
Stresses to the body, either from mental stress or physical stress (what you do when you weight train or cardio train), places a demand on your central nervous system. If you place a prolonged physical stress on the body and central nervous system,[link widoczny dla zalogowanych], it can have negative effects. Your CNS is operated by what is called nervous energy. If you train too much or for too long without a break, you will use up your body’s pre-stored nervous energy. That puts the body in a state of alert and can have negative results. Your body will fail to regulate the stress hormone cortisol. Cortisol is your body’s stress hormone that is released when stress is placed on the body. It does have benefits such as, increasing short term memory and helping the liver to remove toxins from the body. The immune system works with the hormone to regulate the blood sugar levels with the body also. However, it does have a negative effect, and that is reducing protein synthesis and therefore preventing muscle growth and inhibiting fat loss.
52
Pretzels
Low
Green pea soup, tinned
15
Low
72
Cauliflower
Low
15
Chickpeas, tinned
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion
Vegetable Proteins
Medium
Waffles
48
Tomato soup, tinned
66
All-Bran
65
Low
Rice, parboiled
39
Milk ,skimmed
64
High
Rice, white
Notes: *high in empty calories **low-calorie and nutritious foods
Medium
56
Remember, carbs fuel you for what activity you're about to do in the next few hours. Thinking of oats and a boiled egg for breakfast before spinning?? Good choice. Pasta shells with low fat meat sauce as your last meal before bed? Not so much—because sleeping requires very little physical activity. You're SLEEPING, NOT RUNNING FOR MILES.
I could go on about this forever but just realize that everyone is different and the food you fuel yourself with will be in different ratios also.
Ok, now that we have the macros covered, below is a list of good, and not so good food choices for each macro.
White rolls
103
Porridge, non instant
Bakery Products
Black-eyed beans
High
48
Hmmm..…I mentioned insulin above. Insulin is important in building muscle and losing fat. Insulin is a hormone that transports nutrients to your muscles. The function of insulin is to regulate the blood sugar levels. In English: it helps the body make use of the energy you feed it with. When you eat a sugary food or drink a sugary beverage, this causes an insulin spike when a sizable surge of insulin is released, to deal with a huge surge of blood sugar. Makes sense, right? So, rather than have a lot of blood sugar floating around, insulin is released and ushers it into muscle cells and other organs for use as energy—which your muscles need post-workout. For muscle building, the key is to keep the body in a state of harmony by avoiding simple carbs (sugars) and regulating usage of complex carbs. Because complex carbs release their energy more slowly, you don’t have the same insulin spike but a slower release.
**Watermelon
Low
52
When you're more fit, you burn calories at a higher rate because your muscles store more glycogen, a form of carbohydrate that is used for energy. Every gram of glycogen requires and holds about 3 grams of water. So, again, water is essential to your energy and calorie burning.”
55
Low
Low
59
76
Form
68
Low
Millet
Static hold- This term means that you are simply holding the weight during any portion of the rep. I especially like to use these on the negative portion of an exercise when you are lowering the weight back down or stretching the muscle. Below is a picture to demonstrate this. When you are doing a biceps curl, like in the picture below, and lowering the weight/stretching the affected muscle/performing the negative portion, you hold the weight for a desired amount of time before completely lowering the weight. So as the picture demonstrates, as she is lowering the weight she is holding it at the midway negative point for a desired amount of time, until she completely finishes the motion and lowers the weight all the way back down.
83
Artichoke
Celery
So, the above list the problems—let’s find solutions, or ways to speed up metabolism. First, picture your metabolism as your car. The better you take care of it (oil changes, routine maintenance, washing, replacing tires), the better it will perform for you. In your body’s case, the better you take care of your metabolism (eating right consistently through the day, exercising daily), the better it will take care of you. Here are some simple ways to increase your metabolism:
Train with weights
I have laid out a routine for you. Weights build muscle, muscle burns fat and increases metabolism.
Full-body weight training has been shown to speed up metabolism. Your first 6 weeks will consist of full-body weight training
Supplement with healthy fats
Don’t fear carbohydrates
Altering daily habits
i.e. standing, not sitting
walking, not driving
taking stairs, not elevator
Fluctuate calories
Remember, your metabolism, just like the rest of your body, including your muscles, will adapt to anything you consistently do. If you are changing your calorie intake every couple of weeks then your metabolism will always be guessing and working at a greater pace.
Example: if your maintenance calorie total a day is 2000, then eat 1800 for two weeks, and 2200 the next two weeks.
Increase protein
Converting protein to energy requires a substantial chemical conversion. In other words, it needs a greater boost from your metabolism to be converted to energy.
Also, eating a protein-based meal within a couple hours of waking is important in kick starting your metabolism
Perform high Intense cardio (HIIT)
Just like weight-training, this form of exercise is taxing and takes a lot of effort from the body (and therefore metabolism) to recover.
Increase frequency of eating
Eating smaller more frequent meals kick starts digestion, and digestion requires calories. If you are eating more frequently, you are feeding your body with nutrients while forcing it to digest and break down the foods.
Eat whole foods
Eating whole foods vs. processed foods requires more energy for the body to break down all the nutrients it contains. When foods are processed a lot of the digesting work is already done for you. Eating whole grains, vegetables and protein requires a greater effort from your body as opposed to breaking down simple sugars from processed snacks and foods.
Grapefruit
Rye-flour bread
Protein! Your body’s muscles ARE protein! This seems like an obvious post-workout choice, right? My favorite choice is 100% whey protein powder. Yes, that means a shake. Ugghhh….but wait! Protein shakes can taste good, I promise! A basic in-expensive whey protein powder can be found at any nutritional store. The great thing about America is that we have something called Wal-mart. Yes, Wal-mart has a great-tasting inexpensive protein powder that you can pick up while getting groceries! There are 2 brands there—Body Fortress, and Six-Star. I have tried all flavors of both, and I like them all. Body fortress chocolate is great, and they also have a chocolate-peanut butter. If you are going to go this route, I recommend a shaker cup. You know, thode weird cups you see me walking around with. Look to your right, on the shelf by the whey rotein at Wal-mart. Yes, they have shaker cups too. They are like $6, and make mixing your powder much easier. I recommend mixing one scoop with 8oz skim opr 1% milk, or even water.
69
16
50
Carrots, cooked
Motivation and sticking with it
Medium
61
45
“Many women shy away from weightlifting because they’re afraid of appearing muscular and unfeminine. They needn’t worry because the female body will retain its female contours, even when a good degree of muscularity is added. You don’t have to be afraid of muscle. It’s good for you, and with a proper weight program you can get exactly the kind of body you want.”
- From The Metabolic Diet, by Dr. Mauro Di Pasquale
Low
65
Yogurt low- fat (sweetened)
Pizza, cheese
56
Low-fat yogurt, artificially sweetened
Peaches
Ryvita
Fruit cocktail
Low
97
Rice, brown
22
27
Low
I am a big proponent on using great form when weight training.
57
Potato, steamed
Low
71
34
15
Note: In order to lose weight you have to burn more calories than you consume. We highly recommend The Negative Calorie Diet(TM) book. This book is based on scientific research and more than 100 foods requiring your body to "BURN" more calories processing them through your digestive system than the actual calorie content of the food itself. This results in your body burning up the excessive stored fat! Learn how to eat healthy and lose weight regularly by choosing the right foods with The Negative Calorie Diet™ book.
Cake, angel
The most overlooked aspect of training and physical well-being, in my opinion, is the recovery aspect of training and sleep! I cannot emphasize this important fact enough. Believe it or not, your muscles do not grow in the gym while you are training---your body makes the physical changes you desire while you are at home resting, taking a nap, relaxing and on days off from training when physical activity is minimized. Never underestimate the power of a nap or sleep. Like I have said earlier, when you train, you break down muscle tissue—that muscle tissue is built back up while you are resting, sleeping and eating. Did you expect me to say that sleeping and eating are two of the most important aspects of getting healthy? Sounds rather lazy,[link widoczny dla zalogowanych], huh? In an article by David Robson, called “The Importance of Sleep,” he explains the importance of deep sleep, “Research suggests that during REM (Rapid Eye Movement: explained later) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells; and circulate human growth hormone. Sleep has a profound effect on muscle growth and physical well being.” He went on to say that the brain also gets recharged during sleep and that this is paramount to living a healthy lifestyle, “Resting the brain has obvious implications for [health enthusiasts] given that mental alertness is desired during the day, especially during training. Motivation levels are highest when mental alertness is highest. Studies suggest that it is during REM sleep that proper functioning of the brain and alertness is assisted.”
55
Medium
41
Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-fat cheese
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil
64
Medium
Low
High
44
Low
Low
Low
Pre-workout Fueling/Nutrition
Low
Low
The Central Nervous System (CNS) and Recovery
35
Spaghetti, durum wheat
Rice, instant
Low
62
L-Carnitine- L-carnitine can be bought in pill form any where and has many benefits. “The primary function of carnitine in the body, is to regulate fat oxidation (burning). L-Carnitine is responsible for transporting fat to the fat furnace in our cells called mitochondria. L-Carnitine assists in the transport of long-chained fatty acids that are burned for energy.
Medium
64
Low
*Ice-cream (low- fat)
High
76
Lentil soup, tinned
Drop set- I like to use drop sets to work the muscle a little more after you can’t do anymore with a certain weight. This is a technique to continue an exercise once muscle failure has been reached with a certain weight. For example—If you are doing dumbbell side laterals with 10 lbs and on the 10th rep it is very hard, immediately drop the weight to 5 lbs and do at least 6 more reps. Again, the goal is just to work the muscle more by getting extra reps in with less weight.
Medium
Digestives
14
Breads
Apricots (tinned in syrup)
38
Hamburger bun
Water- How will the above mentioned nutrients get transported to your cells? Water! A rule of thumb on the amount of water to drink is to take your bodyweight and multiply that number by 0.7. that is the amount in ounces you should consume daily. I recommend drinking atleast 20 oz before and during your workout. Simply put, water keeps your cells hydrated and flushes out toxins. Drink lots of it! Water is also a very important factor for helping us to build muscle and lose fat. There are at least ten main reasons that make this true.
Lettuce, all varieties
Medium
Orange juice
Potato, new
Asparagus
Weetabix
Food List
Isn’t the goal from all this, fat loss? Yes it is. By combining a solid weight training schedule with cardio and a sound nutrition plan, we are aiming for fat loss. The goal from the weight training aspect of all this is to tone, define and even increase your muscle. The more your muscles are working, the more fat is burned, and then…the better you are able to see your new muscles, and the better you look. All good stuff.
Shredded Wheat
Potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Lentils
Couscous
Kashi
Bulgur
Whole-wheat pasta
Oatmeal
Barley
Beans (black, kidney)
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Fat-free milk
Whole-wheat bread
High-fiber cereal
Whole-wheat tortilla
Whole-wheat pita bread
Whole grains
Vegetables
80
Green beans
Medium
Medium
Low
Broccoli
High
*Chocolate bar; 30g
Low
Protein- repairs and rebuilds your tissues. You can’t be you without amino acids from protein sources. Protein is the building block of muscle, and amino acids are the building blocks of protein. In my opinion, this intake should be spread out the same throughout your day divided equally between meals. Every day should be nearly same on a balanced diet for an average training person. Just like oil in your car.
Fats - provide energy and helps cellular integrity, hormone production, and can help your body get into an inflammatory state, or help with anti inflammation. I look for a 1:4 ratio of omega 3 to omega 6 fatty acid. We definitely don’t get enough omega 3’s in our diet. They help with anti-inflammation, metabolism, etc. lots of good things. Remember, this isn’t the 80’s any more and you won’t get fat just by reading the word FAT or eating good fats. But you will if you eat TOO MUCH OF ANYTHING that is over your maintenance level. There is a reason that they are called ESSENTIAL FATTY ACIDS>>>>> you can only get them from fat… and they are ESSENTIAL to life.
Carbohydrates- OK this is where everyone is so confused!! and you have a right to be because every says something different about them being good or bad for you.. CARBOHYDRATES FUEL AND REFUEL YOUR BODY. They can be stored in muscle and liver to be used as fuel. Think of them as the gas you put in your car. It runs out and you have to fill it up again. Well, would you fill up your car before you garaged it at night then stop at SHELL before work in the morning to fill it again? It would spill out. Same thing happens to us with overeating carbohydrates except after our muscles etc are full, then our fat cells will easily take what SPILLS over . MY TIPS FOR CARBS:
pair with a protein/ fat / fiber to slow down release of the carbs into your system
choose low glycemic load carbs (from the glycemic index). they are released slower.
Glycemic Index—a ranking of how fast carbohydrates release blood glucose. “Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.
REMEMBER-- THE HIGHER THE GLYCEMIC NUMBER-- THE LESS HEALTHY, AND MORE EMPTY CALORIES ARE IN THESE FOODS!
Examples: Foods
Low
High
If you can recall from the nutrition section, the general public has put a myth around the fact that if you eat right before bed, your body will just store it as fat. This is true and false. But your body needs nutrients through the night to help build muscle and lose fat—so what do you do?. You just need to know what the right food choices are to effectively aid in the recovery your body needs. I should point out that protein synthesis (building up of muscle tissue) is achieved at night, during sleep. Your body also needs nutrients through the night because sleep, ironically enough, is the longest part of the day we go without eating. After going through physical activity during the day, your muscles need nutrients to rebuild. Assuming you eat a protein-based meal before going to sleep, your body will use that to provide nutrients to your muscles—which you need to make progress. I do recommend a slow digesting protein, such as cottage cheese, yogurt, milk, or even red meat. Dairy products are great sources of a slow digesting protein called casein, which digests slowly and will provide your muscles and body with the energy it needs throughout the night. You may find that by doing this you will wake up not feeling hungry, as you may have in the past. I also suggest a moderate amount of healthy fat, 5-10 grams, to help aid in the slow digestion of the protein. This can come from any healthy oils, peanut-butter, or fish oil tablets.
Pasta
White bread
Medium
50
Medium
85
37
Dates
Chips
Low
Low
Training volume/frequency
Taco Shell
67
15
39
Warming up prior to weight training is immensely important and often overlooked. “Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.” Warming up has many attributes and should be performed before any weight training you do. You could go about this many ways, and there are more right ways to do this than wrong.
Because you will mostly be doing full-body weight training with the prescribed training split below, it is ideal to warm-up the entire body before you begin the training routine. Like I said there are many ways to go about this. You could ride the exercise bike for as little as 3-5 minutes to get some blood flow to the lower body and to lubricate the joints. For the upper body you could then perform some dynamic stretches, like arm circles, side bends, or forward bends. Also using very light weight, much less than you would normally use if you were performing your actual work sets, and “going through the motions” of the exercises you are about to perform are also recommended. As far as static stretching goes---when you simply stretch and hold that stretch for a certain period of time, I would recommend doing that after you perform a light warm up set or a dynamic stretch. I try to stay away from stretching a cold muscle. As you can see there really is no right or wrong answer. Any way that you are able to warm-up that is comfortable to you is what is beneficial. The main things you want to take away from warming up is that your muscles are warm and ready, your joints are loose, you have a steady increased heartbeat, and your mind is focused.
Low
Low
46
Ravioli, meat filled
Grapes
51
Find someone to share your small successes with. This is not being arrogant, just a way to feel better about yourself and a way to receive outside praise so that you will want to keep going and improving. It’s hard to do this all on your own, when you have a small support team they can kick your ass in gear sometimes when you aren’t feeling up to it that’s why having a training partner that has similar goals is a great idea.
Danish pastry
15
Cereal Grains
48
54
Peppers, all varieties
Low
Apples
Snow peas
Above are the three macros of your diet, along with some wise food choices for each. Another important part of your diet, along with your macros, should be fiber.
77
66
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The secret of a beautiful life is knowing who you really are. Most our lives we work at gathering thoughts about ourselves, ideas about the world, and as much knowledge as possible. We add them together, stir them up and create what we call the self--the acting me in the world. We then work to support that idea of the me by pushing out everything that is not me. We begin to push out thoughts and ideas that interfere with the idea of me so often that this happens automatically. This closes us off from new ideas, thoughts,[link widoczny dla zalogowanych], and the potential for us to expand and become greater. At the same time the world, especially the media, is pumping in images and ideas about what the me should be,[link widoczny dla zalogowanych], thus making the me uncomfortable and unable to apply its full attention and energies to improving life for itself or living out its own hopes and dreams. Society shows us, in so many words or examples, that is not going to happen except for the chosen few. While we work hard and struggle to hold on to the old idea of me we become frustrated. It feels that we are winning but we are not satisfied because the thing that we struggle to keep is not the real Me. It is just the earlier projections of friends, families,[link widoczny dla zalogowanych], relatives and of course, the good old TV Set, weaving themselves into a false identity.
There are various forms of meditation, of course. All of them seem to work, if a person is patient and if a person understand why they are doing it. True meditation designed to awaken the Self takes much dedication. It may take a lot of time, or a brief period of time. If a person has much knowledge of the true Self and the truth of being in the universe it can happen in one moment. It becomes tearing away the vale between the Holy of Holies and stepping into that sacred space where no idol or representation of the Self exists, only the true,[link widoczny dla zalogowanych], eternal being that is one with every aspect of the universe and beyond.
John Gilmore's Healing Hands provides lectures, readings, talks and workshops to create an open space within the individual that allows the awakening of the self to occur by not only grace,[link widoczny dla zalogowanych], but by choice. Grace is always present. That is the nature of grace. The difficulty has always been being centered enough and secure enough to open oneself to the grace in the universe. It is important,[link widoczny dla zalogowanych], therefor, to develop a sense of security, safety, and especially the desire. When we do we will awaken to the real Self. Life will change then. We will become the creators of creation, not moved by the fears, the anger, insults, or suffering,[link widoczny dla zalogowanych], but creating hope, peace beauty and love. Another world is possible. It is right here. The key to the other world is realizing and remembering one's true self,[link widoczny dla zalogowanych], and then having the power to hold onto that identity by keeping all of the maladaptive messages we are presented with day after day at bay.
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We discover this later in life,[link widoczny dla zalogowanych], if we are fortunate, and our striving becomes one of letting go and peeling off the thoughts, ideas, and images that created the me so we can get back to the primal self, the originator of the idea of me, or I. When we come to this true self life begins. This is difficult though. There are many internal obstacles and external ones. The best way to deal with these obstacles is through meditation.
The Sat (Truth of Being) Yoga Approach focuses on teaching the knowledge of true Self, Atman, firstly. It works at tearing down the internal, psychological obstacles that prevent us from seeing the true self so that we, no matter what the form of meditation we choose, can realize our true Self and be awakened, or enlightened. At John Gilmore's Healing Hands we promote Sat Yoga and Sat Spiritual Direction. We promote the idea of a strong mind and body,[link widoczny dla zalogowanych], and cultivation of the spirit. We also provide books that do so for those who cannot afford to pay for long workshops or face to face spiritual direction with our latest being, Distant Corners in a Crowded Room: A Practical Sat Yoga Approach to Better Living.
By Dr. Om Prakash (John Gilmore),[link widoczny dla zalogowanych], D. Min.
See all Articles by John GilmoreSee John Gilmore's Expert PageGet Updates on EnlightenmentGet Updates on John Gilmore Average: 3.5 Your rating: None Average: 3.5 (2 votes) Tweet 相关的主题文章:

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Hong Kong and Macao each big newspaper headlines abstract (October 14th)
2006-10-14 09:05:46
Hongkong Commercial Daily: Hong Kong six years and then touch the end of 100008 test record
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undertake U. S. stocks last night hit a new high potential,[link widoczny dla zalogowanych], Hong Kong stocks yesterday in the "black Friday" breakthrough shot up,[link widoczny dla zalogowanych], for 6 years since the first hit the mark,[link widoczny dla zalogowanych], up nearly 200 points, but the market high low charge, all failed to stabilize in the closing shot up, the Hang Seng index closed at 17989 points, up 116 points. Hong Kong stock market hit a new high,[link widoczny dla zalogowanych], more than 10.9 yuan. Securities industry expectations, Hong Kong stocks short-term slight adjustment,[link widoczny dla zalogowanych], and or will test on the 18300 point above the high. With more friends have the opportunity to win at the end of this material the historical new high.
Hongkong Economic Daily: not a firm shot up &nbsp,[link widoczny dla zalogowanych]; Hong Kong stocks poised to ICBC goods go fund to absorbing Chinese shares
the industrial and Commercial Bank of China (new listing number: 1398) offering in Hong Kong yesterday, U.S. stocks by the innovation drive, the Hang Seng index once rose above 18000 points, to 6 years since the first heavy this clearance. The Hang Seng Index rose 115 points, to close at 17988 points,[link widoczny dla zalogowanych], hit a 6 year and a half high. From the March 28, 2000 closing high of 18301 points in history,[link widoczny dla zalogowanych], only a difference of 313 points.

Ming Pao: informant Baoliao He Junren case in 5 Hong Kong cooperation 3 key. Zhongshan 1 people arrested

murder will out. He Junren, members of the Legislative Council of the attack happened 55 days ago, 4 suspected murderer and 1 women were in the mainland city of Zhongshan and Hong Kong all arrested. The message points out,[link widoczny dla zalogowanych], three key police cracked a murder in less than two months time is: the scene area of closed-circuit television, by the Ministry of public security command mainland investigation action, and the most important is the informant provided valuable data, make the police have the suspect identity. He Junren comfort and encouragement to the police investigation, the CPPCC National Committee He Hongshen said that "the police a few smart", and that things will "". The news that, police are still looking for the motive of the attack.
Sing Tao Daily: China and Hong Kong in five men and women busy restructuring case attack He Junren case suspect "hush"

the police confirmed that He Junren was attacked in Hong Kong were arrested five men and women, four men suspected to participate directly in the attack, the suspect today will be charged,[link widoczny dla zalogowanych], later will arrange for He Junren to recognize people procedures. The message says, the case in which a suspect arrested in the mainland has said, is to "collection" service, but he is about to speak, but saying nothing, the police did not rule out the possibility to collect "allowance" for the mastermind of secrecy,[link widoczny dla zalogowanych], we traced mastermind behind the scenes and motive.
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Hongkong "business daily" today published an editorial that attract sb.'s attention, "snake cake" landscape, is to remind the relevant aspects should pay attention to the order control, also reflects some of our society and culture, is indeed worthy of reflection.

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1.Unlike credit cards, debit cards don’t provide its users with any grace period. They are quick and pay now deal.
2.Debit cards provide lower levels of security protection than credit cards. Theft of the users PIN using skimming devices is much easier than with a signature-based credit transaction. If your wallet is lost or stolen, the thief will likely have all the information they need to use your debit card for internet transactions.
3.Debit cards have pre-set spending limits,[link widoczny dla zalogowanych]. One can spend only with the amount available in his/her account.
4.Another peril the debit card users face is accidental charges. Many banks charge an overdraft fee,[link widoczny dla zalogowanych], for money transaction and many also set a limit of daily,[link widoczny dla zalogowanych], weekly or monthly transactions you can use your debit card for. And crossing this limit can also result in serious charges to your account.
5,[link widoczny dla zalogowanych].Debit Cards do not allow you to build your credit history.
Debit Card is an electronic card issued by banks to customers. With the help of debt card one can purchases without carrying cash and accessible to all the bank for money transaction as per bank tie up.
Advantages-
Some of the advantages and disadvantages of debit cards are as follows-
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Disadvantages-
1.Any consumer who is not credit worthy or finds it difficult to obtain a credit card can more easily apply a debit card,[link widoczny dla zalogowanych], allowing to make plastic transactions.
2.The debit card user can use the limited amount available in his account,[link widoczny dla zalogowanych], thereby preventing the user from racking up debt as a result of its use. Such cards do not charge any interest,[link widoczny dla zalogowanych], late fees,[link widoczny dla zalogowanych], or fees exclusive to credit cards.
3,[link widoczny dla zalogowanych].Debit cards removes the hassles associated with having writing checks as payments like showing ID or give out personal information at the time of the transaction.
4.Besides avoiding check writing altogether,[link widoczny dla zalogowanych], check cards debits funds from the user’s account on the spot. This in turn finalizes the transaction at the time of purchase and unlike a credit card doesn’t require paying any bill at a later date. Moreover a debit card doesn’t require writing an insecure check containing the holder’s personal information.
5.Unlike credit cards,[link widoczny dla zalogowanych], debit cards don’t charge any higher fees or interest rates when cash advanced is obtained. A debit card user can obtain cash from an ATM or a PIN based transaction at no any extra charge, other than a foreign ATM fee.
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Moreover, networking is also termed as the mainstay for any business, as it is the best possible way of communication, since it suits all types of computers and phone infrastructures.

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Shao Qiwei: the Chinese market can be built more than a Disney
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social commentary in the Hongkong on 8 March,[link widoczny dla zalogowanych], and director of the National Tourism Shao Qiwei said this morning in Beijing, know that Shanghai has plans to build a Disney theme park, are in the preparatory work. He said the research will consider more, whether a Disney theme park will appear malignant competition.
Shao Renwei,[link widoczny dla zalogowanych], China more than a Disney theme park,[link widoczny dla zalogowanych], can promote each other and Hongkong Disney, because China has a population of one billion three hundred million,[link widoczny dla zalogowanych], a huge market,[link widoczny dla zalogowanych], and Hongkong Disney also had crowded situation.
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Hongkong "business daily" today published an editorial that attract sb.'s attention, "snake cake" landscape, is to remind the relevant aspects should pay attention to the order control, also reflects some of our society and culture, is indeed worthy of reflection.

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2. Breathe. You probably are thinking that everyone does who is alive. This is true,[link widoczny dla zalogowanych], yet 95% of society practices shallow breathing. Shallow breathing is responsible for 98% of all disease and stress related illness. Post signs in your office, in your car and at home and remind your self to breathe deeply.
Tools to support you in your quest to choose happiness, and release your stress is just a click away follow this link
3. Commit to exercise. Determine an exercise routine you enjoy and schedule time for it. In the beginning you won’t enjoy it but keep going. It takes 21 days to create a habit, and then you will love how you feel.
Stress May Be Making You Sick! 90% of all illness in our fast paced society is stress induced. Stress and its armoring begin to feel normal in your body,[link widoczny dla zalogowanych], and the cumulative effects bring chronic illness when not properly released. Everyone has stress,[link widoczny dla zalogowanych], the key is learning effective tools to manage stress. Our retreats include five stepts that empower you to manage stress, and bring your body/mind/and spirit back to health.
By Annie B Lawrence,[link widoczny dla zalogowanych], Ph.D,[link widoczny dla zalogowanych], CHT.
See all Articles by Annie LawrenceSee Annie Lawrence's Expert PageGet Updates on DepressionGet Updates on Annie Lawrence Average: 0 Your rating: None Tweet
4. Create a healthy eating program. Your eating is based on habits. Habits don’t always serve you. Decide to change your habits to support your health. Your health is your greatest asset. Once it is diminished it takes a lot of time, energy, and money to regain your health.
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1. Learn to say no. If you are tired learn to walk away and take a break. This can be as little as 15 minutes,[link widoczny dla zalogowanych], or as much a full week. If you are stressed you are not able to be productive. Taking a break and then returning to the project refreshed can bring about more successful results. A spiritual retreat can release stress and recapture inner peace.
5. Decide to be happy. Happiness is a choice. If you have not been conditioned to be happy,[link widoczny dla zalogowanych], it will take time,[link widoczny dla zalogowanych], commitment, and conscious awareness to change. Commitment,[link widoczny dla zalogowanych], dedication, and determination will give you the strength to embrace change and create a happy life.
NOTICE: Article(s) may be republished free of charge to relevant websites,[link widoczny dla zalogowanych], as long as Copyright and Author Resource Box are included; and ALL Hyperlinks REMAIN intact and active.
© copyright by Annie B Lawrence, Ph.D,[link widoczny dla zalogowanych], CHT.
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Let’s look at some facts about ADD and ADHD: people have long observed a cluster of symptoms that occur in a person of average or above average intelligence who seems unable to function in a competent, masterful way.