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Every business experience the same confusion as you are feeling now. It is tough to make selection from these two options. Every process has some pros and cons but manual process beats the automatic ones. It is true that automatic will not take much of your time in conversion but there are some significant issues in automatic conversion. By taking manual conversion,[link widoczny dla zalogowanych], you will be able to insure the professional coding of cross browser compatibility and W3C validations. These attributes are hard to find in automatic conversion. Therefore, it is recommended to take manual conversion.
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It is true! You may be facing tough competition from your rival sites. Entire world of commerce is going through a phase of technological transformations. Newbie Business organizations are setting new benchmarks of success,[link widoczny dla zalogowanych], especially in online business arena. It has become essential for business organizations to incorporate web management systems in their websites. In such needs,[link widoczny dla zalogowanych], giant business organizations can adopt enterprise software applications but small-scale business organizations look for cost-effective web content management solutions. For all such business organization,[link widoczny dla zalogowanych], it is suitable to take PSD to WordPress conversion. Considerably,[link widoczny dla zalogowanych], the technical virtues of a Photoshop websites are not capable enough to help a websites in this cutthroat cyber competition. Therefore, it is essential to update the websites with new age web management solutions.
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Li Zhanshu on behalf of the Guizhou provincial government, welcome to the Guangxi Zhuang Autonomous Region party and government delegation to the investigation, thanked Guangxi for its support for Guizhou's economic and social development and help.

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Li Zhanshu on behalf of the Guizhou provincial government, welcome to the Guangxi Zhuang Autonomous Region party and government delegation to the investigation, thanked Guangxi for its support for Guizhou's economic and social development and help.

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I don’t know about you,[link widoczny dla zalogowanych], Uh-huh.In what ways have I rendered MORE SERVICE AND BETTER SERVICE than I was paid to render? the moments that would follow that blissful moment would be devastating. He mentioned to me that he and his wife were having some major issues.By Florence Bernard See all Articles by Florence BernardSee Florence Bernard's Expert PageGet Updates on Teenagers and ParentingGet Updates on Florence Bernard Average: 4 Your rating: None Average: 4 (2 votes) Tweet The following is a re-ordered compilation of a few thoughts that randomly came to me while running this morning
people take it for granted. Because you can say moderation,
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Copyright © The Nobel Foundation 1961
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Length of Workouts and Cortisol
You don't have to be spending hours in the gym.
Know Your Exercises and the Definition of Power
There are two types of exercises: Compound and isolation. It’s easy to shed more than a kilo (2.
And their mental and emotional states. just limping along enough to convince her that she should keep it open. she again thought of taking the steps to sue Michelle.5 will give you an exact 3% dilution. shivering and symptoms which may be confused with a cold or worse. One goal could be that you want to lose 4 pounds,[link widoczny dla zalogowanych],
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
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
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
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
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 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
CHAPTER 5
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
CHAPTER 6
Weight/cardio training for building muscle and losing fat
“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
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 Training volume/frequency 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
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
I am a big proponent on using great form when weight training Training variation and terms
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 and static hold
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
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
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 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
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
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 Warming-up
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
Form
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)
Importance of Recovery
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 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”
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
The Central Nervous System (CNS) and Recovery
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 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
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
Nutrition and sleep (bedtime snacks)
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. Not everyone experiences the same pleasures from endorphin release but one of the main universal benefits is an enhanced immune system. Try to get at least 30-minutes of exercise most days of the week (4-6 for best results). In fact.
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Closing.
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