Why aren t i building muscle

Have you ever asked yourself that question? Have you been going to the gym regularly for months and haven’t been able to put on any serious poundage? If you answered yes to any of these questions, it’s time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle or staying skinny. You have to ask yourself these four questions. Is my diet optimized for building muscle? It’s time to get out of the “3 meals per day” mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat. Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk productsplex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar Should I be using supplements, and when should I be taking them? If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth. There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldn’t need supplements at any other time. Don’t use supplements to replace meals. Supplements are supplements, not meal replacements. Am I training hard and not smart? The biggest mistake the new lifters make is thinking that the more they workout the bigger they’ll get. This couldn’t be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle. Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater. Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off. The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it’s quality not quantity. Do I get enough rest and recovery time? When you workout you’re not building your muscles, you’re breaking them down. The reason why you looked “pumped up” when you’re in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth. So take it easy when you’re not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body’s number one time for building muscle. This is also why it’s important to eat before bed, so your body has the fuel to repair muscle in your sleep. Simple isn’t it? So you can see that despite what you read in magazines or on the web about building muscle, it’s surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle. If you’ve got any questions, I’m available on the forum on my site. See links in my bio.

E learning m learning in the process industries presenting the business case

Executive Summary: Today’s business depends heavily on employees who are trained in the right skills that they need to run the business. It is not for nothing that an ideal business organization is also called "The Learning Organization". With shortage of staff due to competitive pressures like downsizing and outsourcing, it is highly critical for any business to ensure that all of its employees are trained regularly. This is especially so, for businesses like the process industry (chemical processing, oil & gas production, refining, petrochemical manufacturing, etc) who are heavily involved in engineering and technology, because of the rapid changes and advancements (and equally rapid obsolescence) in technology today. Not just technology changes, but the employees of these businesses have to be regularly trained in safety aspects of plant operations, to ensure safety & environment compliance. Training employees and other stake-holders in your business regularly is a daunting task if attempted to do with the traditional instructor led training. In this White Paper, we examine the issues involved and see how e-learning can offer a better solution. The challenge of learning in the traditional way: In current times, in the process industries, there are several problems and issues related to learning in the traditional way. By traditional way, we mean attending a live class, or training workshop, or information seminar, where the expert teacher or instructor teaches a group of learners on the subject matter. The problems and issues include the following • Not all employees can be spared for such training at the same time. The employee has to travel away from the place of work for a full 2-3 days at the minimum. • Costs of travel and stay, if learners are coming from different locations to study. These costs can be pretty significant if air travel is involved. • Different employees may have different levels of grasping, hence even after undergoing the same course, each learner’s level of understanding will be different. • Pressure on Instructor to complete the course in shortest possible time. • No scope for learners to revise the course concepts or re-take the course again and again, unless the company has a policy of regular refresher training. However, typically this is done only for essential training like mandatory safety training, fire-fighting, etc. • Learning is a continuous process but instructor led training makes it a one shot event. Let us see now how this situation can be improved. The case for e-learning & m-learning: As can be seen from above, process technology has come a long way but people are still caught up in 18th century techniques to teach 21st century technology. How is this so? The traditional classroom based training, is a product of the industrial revolution of the 18th century. At that time, this kind of teaching was the state of the art. Now with the advent of the internet, broadband connections & excellent software, is teaching using these old methods OK? Certainly not! 21st century training has to be imparted to learners in 21st century fashion! Not in an obsolete way. Hence all over the world businesses, big or small, local or global are turning to e-learning & m-learning as a means of imparting effective learning. What does one mean by e-learning & m-learning.? E-learning can be defined as using computer technology, internet, multimedia & other technology to impart learning. M-learning is similar to e-learning except that, it happens not with a computer or laptop, but with a mobile phone. Advantages of e-learning & m-learning: The advantages of e-learning are: • No need to spare all employees at the same time. The employee can choose time and place of learning. • It will be self paced and if need be can be run again and again till employee is confidently well versed in the subject. • No time constraints. Learning can be in bite sized chunks or all at once-totally as per the learner’s need-rather than the instructor’s comfort. • Large number of courses can be managed through suitable LMS (Learning Management Systems) by a very small number of training administrators. The LMS can also document and log number of courses taken, test scores, time taken, etc for each learner which can provide intelligent data for developing your employee’s skills. • It results in measurable learning. Due to score tracking, progress tracking and time tracking, the performance of each employee undergoing the training becomes measurable. In earlier days with traditional training, this was typically not done. • Flexible course deployment---either through stand alone CD ROMs, Internet or a company wide Intranet. Hence no travel and stay expenses, which can be a substantial cost today. Geography is history. Learning can be anywhere, anytime at your convenience. An e-learning solution can be either off the shelf courses, or a custom designed course. Off the shelf courses: You can find several excellently designed off-the-shelf courses in several topic areas. For process industries, these include e-learning courses on Hazardous Area Instrumentation, RFID technology and Gas Monitors from Abhisam Software. To know more about these please visit abhisam Custom Designed courses: A custom designed course has to be designed keeping in mind the audience, goals of the course, time allotted to the course and testing requirements. You should ensure that a custom designed course provider can provide to you all these resources at competitive costs. Often custom designed courses tend to be very very expensive. For most standard topics you can safely assume that the standard off the shelf e-learning course is good enough. Use the right teaching tools in the course: Your off the shelf course provider should have produced the course not merely as a bunch of pages stuck together electronically but an integrated course consisting of text, flash based animations, graphics, photos, videos, exercises & simulations. It should also have a glossary & an assessment test. For example e-learning courses made by Abhisam Software have all of these features. Also the arrangement of the course material should have a logical progression, starting from basic concepts going to more advanced topics. Going beyond traditional courses-Electronic Learning Manuals ( Not just e-books): One should think of going beyond just traditional courses and putting all of your company’s user manuals, procedures, maintenance manuals and installation guides into e-learning modules. This is especially useful for companies who sell capital equipment and need to train their customers thoroughly. Instead of supplying a staid user manual (with perhaps a three day course thrown in for good measure) it would be a better option to convert all this knowledge into an e - learning module which can then be used teach everybody who needs to know it anytime. Say, your company makes an oil fired heater and needs to train the customers in its operation. What better way to train than do it through an e-learning course which through the right combination of text matter, graphics, animation and sound can create quite a lasting impact. This kind of audio-visual training has better retention amongst plant operators than going though a dull manual. ( Please note that we are not talking here of e-books or e-manuals, which are nothing but soft copies of the same dull manuals! ) These kind of modules can be hosted on the company’s website and used to impart very effective training to even faraway customers in a cost effective manner. Does your e-learning service provider have this kind of service? Deployment: Ideally courses which are organization-specific should be able to be deployed immediately in a cost effective manner. The easiest way to do this is to buy the course from a service provider who does not ask you to install any specialized or expensive software. You should be able to take the course directly by using your PC or laptop & logging in to the course provider’s site via a web browser like Internet Explorer. All of Abhisam Software’s online courses are hosted online by Abhisam Software & its business partners and are available to you instantly by just visiting the course pages. No special software is needed. Thus you can get trained on subjects like Hazardous Area Instrumentation, Gas Monitors or RFID almost immediately. If you do have a Learning Management System (LMS for short) already installed in your company then your e-learning course provider must be able to give you courses that are compatible with your LMS. Most LMS these days conform to the SCORM or AICC standards and so the courses must also follow these standards. All of Abhisam Software’s e-learning courses are also available in SCORM or AICC compatible formats. Conclusion: e-learning is a technology whose time has arrived and companies, especially those in the Process Industries now have compelling reasons to adopt it, which was not the case a few years back. If you are not considering e-learning for your organization, then you are losing an excellent opportunity to sharpen skills, increase productivity and thus increase the general skill level of your organization, at a fraction of the cost of traditional learning. If you are unsure about how e-learning can help your company or organization, don’t hesitate. Contact us now and get a free no obligation consultation.

Bankruptcy podcast downloads

The computer has replaced the TV as the most used item in the household. There is so much information that can be found over the internet that people can get almost anything that they want mostly for free. With Apples ipods, music and stories can be bought and downloaded directly to the ipod. If people search the internet long enough they can find websites that have some free downloads. One download that people may choose to download is a bankruptcy podcast. A bankruptcy podcast will have information about a specific area of the bankruptcy laws or a general information download to teach the general basics of bankruptcy. This can save a person valuable time during the day or evening allowing for people to listen to the bankruptcy podcast as they lie in bed or wherever else they may lounge. The ability to learn about bankruptcy while relaxing makes remembering easier and the details can be understood better because of the bankruptcy podcast. One other thing that the podcast helps with is the person’s ability to listen while others cannot hear. Whether it’s for privacy or just for the family not having to listen along with the person, it makes it convenient to listen while everyone else can do whatever they want to without being distracted. Bankruptcy Podcast Negatives While a bankruptcy podcast adds convenience and ease of use, there are some things that people should understand in order to not get bad information. When people download the podcast, they have no idea how recent the information is. It may have been posted the very day that it was downloaded, but that doesn’t mean that the information is accurate. Many people mean well when they post information but there may still be mistakes. If people are determined to use bankruptcy podcasts, then it is suggested that people look for official sites that give up to date information which can be used to teach people the complete truth. Something else to be careful of is the specific laws of any certain state. Bankruptcy is a federal law that handles people’s debts but a state may have certain laws for filing or notification to creditors. Finally, understand that a bankruptcy podcast is not a complete authority on bankruptcy and a bankruptcy attorney is an expert and will be able to answer all of peoples questions and can also guide people through the maze of federal and state laws concerning bankruptcy.

The art of tropical living

In the 1960's all local houses consisted of very basic constructions, foreigners rented rooms in family inns (losmen). Shortly after trendy Sanur was the first area that attracted more sophisticated buildings, usually under supervision of western designers and architects. Around 1980 the situation started to be influenced strongly by western business people that came to Bali frequently enough to build their own house. These houses and villas somehow took some traditional Balinese essentials to blend with imported Western standards. Although there was suddenly the comfort of a western bathroom, the bottom line was usually a lack of professional competence in an overall architectural context. Starting around 1990 the present situation started to emerge: Elements of Balinese architecture like thatched materials for the roof or carved doors are used in a modern context and in combination with the Western tradition of comfortable furniture and furnishings. That is not a general evolution of the "Bali style" it is rather used as reinterpretation in a decorative and usually aesthetic way. Many Westerners have build their Balinese dream home based on a mixture of Western comfort and Asian styles. The indoor-outdoor living style is dominant to express the best possibilities the tropical climate has to offer. Natural materials used are wood, alang-alang, bamboo, stone, glass and ceramics. The traditional Balinese way to construct buildings followed very strict rules of shapes and sizes, also positioning and orientation was absolutely predetermined. Constructing a building is guided by religious motives not by practical or designer aesthetics. Therefore it is originally not an art form but religious ritual. The latest development is however an extracting of Balinese designs to merge with new international styles in an artistic way, giving birth to a new Bali style. Now designers are getting creative in an unpreceded way to redefine this so typical local art of tropical living in a new, internationally valid way that possibly will set the trend for years to come.

Gordon s jewelry offers traditions trust and service

Whenever we buy jewelry it is usually to mark a special moment in our lives, to show our love and appreciation to someone as well as be remembered through it forever. For over 100 years Gordon’s jewelry house has provided unique pieces that have matched perfectly all types of occasions whether, they were engagements, wedding, and anniversaries or just because gifts. Here is a short review of what is included in every piece of Gordon’s jewelry you purchase. Quality, Service and Eternal Styles These are probably the most important three qualities one hopes to get when shopping for jewelry and with Gordon’s jewelry it is simply part of the tradition. Trust is earned and the more then 100 years in the jewelry business has earned Gordon theirs; quality is what kept them in the business for all these years and to prove it all Gordon’s jewelry comes with a certificate of authenticity and every diamond jewelry that is over ј of a carat will be accompanied by a GIA certification of quality and grade. When you invest in Gordon’s jewelry you will receive lifetime of cleaning for free, for the first two years all repairs will be done for free and the best part is that you can also trade in your Gordon’s jewelry piece in order to upgrade to another one without loosing one dollar of its original value provided it is in the same condition it was when purchased. Upgrading is something many couples consider along the years turning the engagement ring to an eternity ring or just acquiring a larger gemstone and style. In Gordon’s jewelry collection you will find a style and design to match any occasion and personality; from contemporary to art deco, antique to the latest fashions and trends but, this is not all, you can also custom make your own design and style of jewelry though the experts at the Gordon’s jewelry. Where to Shop for Gordon’s Jewelry Gordon’s jewelry can be acquired through more than 300 stores in the US and Puerto Rico; to find one near you simply log on their official website. Jewelry has always been expensive and Gordon’s has developed a convenient way to help finance those in need and provide them with the possibility of owning and using the jewelry item right away. Visit a Gordon’s jewelry store today and consult one of their qualified jewelers that are available in every one of their stores in order to provide and help customers make the best choices in the type of jewelry they would like to acquire.

Growing your own fruits and vegetables the keys to healthy living

Recent reports from the World Health Organization have demonstrated that obesity is becoming a serious problem in many parts of the globe. Indeed, the WHO noted that as far as worldwide health issues are concerned, obesity is on the verge of becoming a more widespread problem around the globe than is under-nourishment. The WHO further suggests that the trend towards obesity in an ever growing number of nations the world over is expected to continue upward during the next decade. Along with the increase in the number of people who are over-eating or not eating healthy foods, there has been an uptick in the number of men and women who have taken a keener interest in "watching what they eat," in developing a more healthy diet. One step that a significant number of people from around the world have taken in regard to ensuring a more healthy diet is growing their own fruits and vegetables. If you are a person interested in developing a healthy eating regimen, you will want to take a close look at the benefits of growing your own fruits and vegetables. In point of fact, there are many significant health benefits to be derived from growing and using your own fruits and vegetables. At the outset, it is important to note that the process of planting and cultivating your own fruits and vegetables can have significant health benefits in and of itself. Too few people get enough proper exercise on a regular basis. The act and process of tending to a garden actually is good exercise. Additionally, gardening has been proven to be a significant stress reliever for a person, resulting in lower blood pressure and other demonstratable health benefits. Researchers have long noted that the average person (in most countries around the world) does not consume enough fresh fruits and vegetables. By planting and producing your own fruits and vegetables, you have a ready source of wholesome food that can be consumed on a more regular basis. Many gardeners have taken to using organic practices in the cultivation of their gardens. By utilizing organic gardening practices and techniques, you will be able to grow and consume fruits and vegetables that are free of chemical residue that can be found in many produce items for sale at a typical grocery market in the brick and mortar world. In the end, you can put yourself on the road to a more healthy life by incorporating fresh fruits and vegetables into your diet on a more regular basis. By growing your own fruits and vegetables, you will be able to better integrate healthy eating into your overall lifestyle -- both now and into the future.

Ford crown victoria change is good

One of the most well known names in autodom is poised to get its first major overhaul in nearly thirty years. Ford’s Crown Victoria, introduced in 1979, has had only minor changes since its introduction, but a new plan by Ford to overhaul the crown jewel of its fleet is apparently in the offing. Thanks to government assistance – Australian to be exact – the new Crown Victoria will be a clean break from the current model and will help to spawn additional models for siblings Mercury and Lincoln. Yes, you may not have considered a Crown Victoria up to this point, but the coming new “Crown Vic” may just change your mind about that. You have to go back all the way to the late 1970s to when “downsizing” was a term used by the auto industry to describe a shell game where large cars were dropped down a notch in size to sit on a platform slightly smaller than the previous model. Indeed, throughout the 1970s Ford’s full size offerings the LTD/Galaxie 500 were huge beasts of burden. By the time the then new Galaxie 500 Crown Victoria was released at the end of the decade, Ford was playing catch up to General Motors who had earlier mastered the whole downsizing strategy. Initially, the Crown Victoria had a broad appeal for drivers wanting a big car with all of the trappings. As time went buy the car grew less and less desirable as consumer tastes changed, but the Crown Victoria’s style did not. As a pursuit, government, or fleet vehicle the Crown Victoria has done very well, but Ford has only made modest improvements to the car over the years. Indeed, America’s #2 automaker has invested heavily in trucks, vans, SUVS and select cars, but the Crown Victoria quickly began to show its age. Today’s model is terribly outdated and it hasn’t had a thorough refreshing in more than a decade, so an overhaul is warranted. Ford’s impetus for change is coming from an unlikely source: a foreign government. According to news sources, Ford’s Australian operation has received a $1.4 billion grant from Australia to build a production and research facility that will be used to design and build several new models. One of the Australian cars slated to benefit from this move will be the Ford Falcon, a full sized car that will become the basis of the all-new Crown Victoria. While some have theorized that the new Crown Victoria will be built in Australia and imported to the U. S., this is unlikely to happen. Instead, Ford will expand the Falcon’s production to at least one U. S. plant, make some technical refinements, and sell the car as a Crown Victoria. It will be targeted to police departments and fleet buyers primarily with some residual sales for personal buyers. In addition, the Crown Victoria will spawn a new Mercury Gran Marquis while a slightly stretched and much more elegant version of the car will become the replacement for the current Lincoln Town Car. Yes, the Crown Victoria is well past its useful age. Thanks to some help from down under, the 2010 model should be a refreshing change. At least Ford hopes you will think so.