Better Bathroom Design Tips
To keep ourselves updating we make frequent changes in our surroundings like home, office, dress, car etc. When one thinks to make some changes in home the first room that comes to our mind is bathroom. The only reason I think that bathroom is the frequently visited private place and a relaxing area free from all stresses of life, hence we plan it to design. You can only design your bathroom if you are highly creative, talented and willing to spend money for pleasure. Here are top 10 informative tips for designing a better bathroom:
1.Set a budget for designing Bathroom:
After setting a budget you can choose the style of bathroom as modern, contemporary or traditional.
2.Set the Area for bathroom:
Rectangular or square bathroom is preferable. You can get extra knowledge form bathroom magazines or form bathroom designers. Otherwise you can plan your bathroom with our bathroom planner software at Purebathrooms.net.
3.Plan your bathroom according to the user:
Before designing your bathroom you keep in mind about the users i.e. for whole family with children or personal.
4.Colour of Bathroom:
White is the most suitable colour for bathrooms because it matches to everything and looks neat & clean. Consider your bathroom accessories to be white.
5.Decorating walls :
Choose tile paints or a fresh colour for the walls of the bathrooms. You may paper the wall with borders or you can add windows and bathroom screens. Decorate walls at your own choice using various styles. Keep the bathroom doors in proper position.
6.Use Cabinets and mirrors:
Cabinets are very useful for storing the bathroom cosmetics, towels and other accessories. Choose a cabinet that of matching colour and size for the bathroom. Mirrors are the most essential thing in bathroom. So use well-designed and attractive mirrors.
7.Use Bath Tubs & Showers:
Bath tubs and showers adds a new look to your bathrooms. If possible use shower enclosures which prevents bathroom from wet.
8. Use Bath Sinks, Taps and Toilets:
Bath sinks and toilets are available of many colour, styles and designs. There must be faucets on the sinks, tubs, showers and toilets which act as a jewelry for your bathrooms. Stylish taps of various ranges give your bathroom a better look.
9.Flooring:
Flooring should be hygienic and safety. You may choose tiles, ceramics, marbles granites etc according to your budget. You can also use heat coils to keep your bathroom floor warm in winter.
10.Lightening:
Light your bathroom with very cool dim lights. Other wise you can choose colorful lights which suits your bathroom. The positions of light must be on top position of the bathroom.
While designing your bathroom keep yourself cool, be patients and implement the above tips. Now you will get unbelievable result as a luxurious modern bathroom. For Further details Visit: www.purebathrooms.net
2008年1月5日星期六
2008年1月4日星期五
Home Decor Halloween Arts and Crafts That Are Fun to Make
Wouldn't it be great to create your own Halloween arts and crafts and transform your home into one big fun haunted house on Halloween? Your kids will absolutely love this idea. All you need is a theme, some accessories, appropriate lighting and sound effects.
Cemetery Halloween Arts and Crafts Theme
For this Halloween arts and crafts theme, think of coffins, bones, stone hedges, and dead bodies.
Use a cardboard box for your very own coffin! Also get a large-size cardboard piece and cut out the shape of a coffin for the opening/cover. Paint a red or white cross over the top of the coffin.
You can imitate the sound of stepping over a mass of bones by drying bread in the oven and placing them under an area rug.
Cut out stone hedges out of Styrofoam, paint them gray, and write R.I.P. over them with a marker. You can also write your names or guest's names for that spooky feeling.
Make body parts by stuffing rubber/latex gloves with cotton and painting the opening red for that bloody effect.
Add a unique touch to your decor by filling goblets with blood and displaying them in hallways and your dining area! This will enhance that vampire-in-coffin feel. You can purchase clear plastic goblets and have fun mixing red food coloring. Make the blood thicker by adding cornstarch to the mixture.
Pumpkin Yard Halloween Arts And Crafts Theme
If you want a really chilling yet unique Halloween arts and crafts pumpkin theme, you don't always have to use real pumpkins. Use other fruits such as green bell peppers and mandarins and place tea candles in them to create scary faces.
Spreading dried leaves and fake cobwebs along the hallway and on the tables will also add a forlorn look to the whole place. Hang sticks in your porch. Place plastic spiders, rats and eyeballs within the mass of dead leaves and sticks.
A scary scarecrow would be another Halloween arts and crafts idea you can add to your pumpkin yard. Hang an old, dusty shirt over a clothes hanger. Staple the bottom part of the shirt and stuff it with hay or dead grass. Use dead branches for the arms. Then, use a witch's hat for the covered scarecrow head. Punch a hole in the hat where the hook of the hanger can go through. Hang the body over windows, doors or cabinet handles.
You can use cotton for cobwebs and you can spread it all over the place for each theme. You can also use washable paint on your windows-you can either use spooking green all over or apply splashes of red for "blood".
For lighting, replace your white bulbs with black, orange or red ones. You can also cover lamps with colored cloth or netting for eerie shadows.
You can play scary background sounds which you can easily get and download from the internet. Choose sounds of creaking doors, howling wolves, screaming, and ghosts.
Decorating your home with Halloween arts and crafts is as easy as choosing a theme, adding basic Halloween props, altering your lighting and downloading music over the Internet. Just try to be creative and have fun while decorating!
Cemetery Halloween Arts and Crafts Theme
For this Halloween arts and crafts theme, think of coffins, bones, stone hedges, and dead bodies.
Use a cardboard box for your very own coffin! Also get a large-size cardboard piece and cut out the shape of a coffin for the opening/cover. Paint a red or white cross over the top of the coffin.
You can imitate the sound of stepping over a mass of bones by drying bread in the oven and placing them under an area rug.
Cut out stone hedges out of Styrofoam, paint them gray, and write R.I.P. over them with a marker. You can also write your names or guest's names for that spooky feeling.
Make body parts by stuffing rubber/latex gloves with cotton and painting the opening red for that bloody effect.
Add a unique touch to your decor by filling goblets with blood and displaying them in hallways and your dining area! This will enhance that vampire-in-coffin feel. You can purchase clear plastic goblets and have fun mixing red food coloring. Make the blood thicker by adding cornstarch to the mixture.
Pumpkin Yard Halloween Arts And Crafts Theme
If you want a really chilling yet unique Halloween arts and crafts pumpkin theme, you don't always have to use real pumpkins. Use other fruits such as green bell peppers and mandarins and place tea candles in them to create scary faces.
Spreading dried leaves and fake cobwebs along the hallway and on the tables will also add a forlorn look to the whole place. Hang sticks in your porch. Place plastic spiders, rats and eyeballs within the mass of dead leaves and sticks.
A scary scarecrow would be another Halloween arts and crafts idea you can add to your pumpkin yard. Hang an old, dusty shirt over a clothes hanger. Staple the bottom part of the shirt and stuff it with hay or dead grass. Use dead branches for the arms. Then, use a witch's hat for the covered scarecrow head. Punch a hole in the hat where the hook of the hanger can go through. Hang the body over windows, doors or cabinet handles.
You can use cotton for cobwebs and you can spread it all over the place for each theme. You can also use washable paint on your windows-you can either use spooking green all over or apply splashes of red for "blood".
For lighting, replace your white bulbs with black, orange or red ones. You can also cover lamps with colored cloth or netting for eerie shadows.
You can play scary background sounds which you can easily get and download from the internet. Choose sounds of creaking doors, howling wolves, screaming, and ghosts.
Decorating your home with Halloween arts and crafts is as easy as choosing a theme, adding basic Halloween props, altering your lighting and downloading music over the Internet. Just try to be creative and have fun while decorating!
High Blood Pressure
Recent estimates have indicated that one in three adults in the USA has high blood pressure and that a third of these people are unaware of their condition. Your blood pressure is quite simply the force of the blood on the artery walls when the heart beats (systolic pressure) and when it rests between beats (diastolic pressure). The normal values are less 120 mm Hg systolic and less 80 mm Hg diastolic. If your blood pressure is 140-159 mm Hg Systolic over 90-99 mm Hg Diastolic then this is classified as High blood pressure or Hypertension.
There are many causes of high blood pressure; in 90-95% of cases the actual cause cannot be discerned. Nerve impulses cause your arteries to dilate (become larger) or contract (become smaller). If these vessels are wide open, blood can flow through easily. If theyre narrow, its harder for the blood to flow through them, and the pressure inside them increases. High blood pressure may occur at this point. The remaining cases high blood pressure may be caused by kidney abnormalities, an abnormality of the aorta, the narrowing of certain arteries.
Blood volume also affects blood pressure - the more blood in the body, the higher the amount of blood returning to the heart and the resulting cardiac output and higher the blood pressure. Arteries thickened by fatty tissue increase the resistance of the blood as it flows and this increased the resistance will contribute to higher the blood pressure. Other factors could also affect blood pressure like blood viscosity or stickiness. This is called your triglyceride levels. A raised triglyceride can be caused by a high alcohol or carbohydrate diet, being over weight or having poorly controlled blood sugars.
Keeping fit through a balanced diet and exercise is an important way to decrease high blood pressure. There is a direct link between rising blood pressure or hypertension and being overweight. Exercise improves the condition of the thickened arteries which helps in the treatment of high blood pressure by making the heart stronger. A stronger heart pumps more blood efficiently, which means that the heart doesnt have to work as hard. However anyone with high blood pressure should consult a doctor before any exercise plan.
Research has also shown some evidence that exercise reduces the release of nor epinephrine, which is a hormone that raises blood pressure by constricting arteries and increasing the heart rate.
Aiming for and maintaining an ideal body weight is really important in the treatment of high blood pressure. If you are overweight or obese, ask your doctor for a referral to a dietitian who can help you make permanent, achievable changes to the way you eat to assist with weight loss.
Cutting down on your alcohol intake, is very important - as this has a significant role in boosting blood pressure. Women should limit their intake to one drink per day and men two. Smoking injures blood vessel walls and accelerates the hardening of the arteries. Although it does not directly cause even though it does not cause high blood pressure, smoking is bad for anyone, especially those with high blood pressure
Dietary changes can really contribute to the treatment of high blood pressure. In studies sponsored by the National Institutes of Health, the DASH (Dietary Approaches to Stop Hypertension) eating plan has been shown to be effective. Essentially this plan involves consuming increased amounts of fruit and vegetables and choosing low-fat or non-fat dairy products. Studies have shown that eating fruits, vegetables, and low-fat dairy food and proteins as well as foods with lower saturated fat, total fat, and cholesterol, lower blood pressure and promote overall fitness. Whole grains, poultry, fish and nuts with lower fat content are good choices for the heart. Details of the DASH diet can be found at: http://www.nhlbi.nih.gov
Foods with large amounts of saturated and trans fats such a fatty cuts of meat, fast food, fries, cakes and cookies should be kept to a minimum. This will also help with limiting the amount of sodium or salt in the diet. You should also try to avoid adding salt in your cooking and at the table, to limit gravy powders, salty soups and seasoning as well as salted crisps and nuts.
So why not have a go at these small changes - they really can make a difference in the treatment of high blood pressure!
There are many causes of high blood pressure; in 90-95% of cases the actual cause cannot be discerned. Nerve impulses cause your arteries to dilate (become larger) or contract (become smaller). If these vessels are wide open, blood can flow through easily. If theyre narrow, its harder for the blood to flow through them, and the pressure inside them increases. High blood pressure may occur at this point. The remaining cases high blood pressure may be caused by kidney abnormalities, an abnormality of the aorta, the narrowing of certain arteries.
Blood volume also affects blood pressure - the more blood in the body, the higher the amount of blood returning to the heart and the resulting cardiac output and higher the blood pressure. Arteries thickened by fatty tissue increase the resistance of the blood as it flows and this increased the resistance will contribute to higher the blood pressure. Other factors could also affect blood pressure like blood viscosity or stickiness. This is called your triglyceride levels. A raised triglyceride can be caused by a high alcohol or carbohydrate diet, being over weight or having poorly controlled blood sugars.
Keeping fit through a balanced diet and exercise is an important way to decrease high blood pressure. There is a direct link between rising blood pressure or hypertension and being overweight. Exercise improves the condition of the thickened arteries which helps in the treatment of high blood pressure by making the heart stronger. A stronger heart pumps more blood efficiently, which means that the heart doesnt have to work as hard. However anyone with high blood pressure should consult a doctor before any exercise plan.
Research has also shown some evidence that exercise reduces the release of nor epinephrine, which is a hormone that raises blood pressure by constricting arteries and increasing the heart rate.
Aiming for and maintaining an ideal body weight is really important in the treatment of high blood pressure. If you are overweight or obese, ask your doctor for a referral to a dietitian who can help you make permanent, achievable changes to the way you eat to assist with weight loss.
Cutting down on your alcohol intake, is very important - as this has a significant role in boosting blood pressure. Women should limit their intake to one drink per day and men two. Smoking injures blood vessel walls and accelerates the hardening of the arteries. Although it does not directly cause even though it does not cause high blood pressure, smoking is bad for anyone, especially those with high blood pressure
Dietary changes can really contribute to the treatment of high blood pressure. In studies sponsored by the National Institutes of Health, the DASH (Dietary Approaches to Stop Hypertension) eating plan has been shown to be effective. Essentially this plan involves consuming increased amounts of fruit and vegetables and choosing low-fat or non-fat dairy products. Studies have shown that eating fruits, vegetables, and low-fat dairy food and proteins as well as foods with lower saturated fat, total fat, and cholesterol, lower blood pressure and promote overall fitness. Whole grains, poultry, fish and nuts with lower fat content are good choices for the heart. Details of the DASH diet can be found at: http://www.nhlbi.nih.gov
Foods with large amounts of saturated and trans fats such a fatty cuts of meat, fast food, fries, cakes and cookies should be kept to a minimum. This will also help with limiting the amount of sodium or salt in the diet. You should also try to avoid adding salt in your cooking and at the table, to limit gravy powders, salty soups and seasoning as well as salted crisps and nuts.
So why not have a go at these small changes - they really can make a difference in the treatment of high blood pressure!
2008年1月3日星期四
Why Treating Persistent Heartburn Is Critical To Your Well Being
Heartburn is such a common condition which many people associate with something they've eaten which is true in a lot of cases. However, for persistent heartburn sufferers, the problem goes a little deeper than that in fact, regular episodes, at least twice a week,could mean there may be something more serious going on.
Seeking the opinion of your doctor is a good first step but before we look at what you should discuss let's take a look at what constant heartburn symptoms mean.
Symptoms Of Persistent Heartburn
Persistent heartburn means you are experiencing symptoms at least twice week and means something more sinister could be at play. Heartburn is a symptom of GERD and other tell tale signs include:
- difficulty swallowing
- food travelling back into the mouth after swallowing
- burning chest pain
- coughing and sore throat
Obviously seeking medical advice is the best alternative because unchecked, more serious complications could arise. Acid rising back into the esophageal can lead to serious damage overtime. Constant heartburn not treated could result in ulcers in the esophageal or stricture which means the esophageal narrows over time. Worst case scenario may be developing Barrett's esophagus which in turn could result to esophageal cancer.
Lifestyle Changes
It's human nature to not want to change a routine, particularly if you are enjoying it and this is why many people treat heartburn as just a common ailment which will pass. But let me ask you this... when you are experiencing an attack don't you wish you had made an appointment to discuss the frequency of your attacks with him/her?
Remember, persistent heartburn at least twice a week and over a lengthy period of time unchecked could be really undermining your health. Your doctor can discuss and assess your condition and take the appropriate action. If you are still a little shy, try some lifestyle changes. Here's a few to get you started:
- Consider the food you eat and try to isolate the food which seems to always correspond with an attack. Eliminate it from your diet.
- Watch what you drink. Coffee or alcohol for example. See if a heartburn attack follows the consumption of one or the other or both. If it does, cut it out or moderate.
- Don't eat late night snacks particularly just before going to bed and preferably not within four hours of turning in.
- Watch your clothes...are they tight fitting? Bad sign for heartburn.
- If you r symptoms occur because of your sleeping position try elevating your head a few inches when you go to bed.
These are some common lifestyle changes normally associated with persistent heartburn and if you've tried them and your still experiencing frequent symptoms then you really should be seeing your doctor.
Persistent Heartburn Relief
If you suffer constant heartburn and are loathe to talk to your doctor, consider the risks without proper medical advice. Self diagnosis can be a dangerous past time particularly if the treatment methods used only treat the symptoms.
You have a number of medical medications available to you as apart from the common antacids, pump inhibitors and H2 blockers designed to prevent and neutralise acid production in the stomach, have proven effective. If your problem is a damaged esophagus then surgery options may need to be considered.
Seeking the opinion of your doctor is a good first step but before we look at what you should discuss let's take a look at what constant heartburn symptoms mean.
Symptoms Of Persistent Heartburn
Persistent heartburn means you are experiencing symptoms at least twice week and means something more sinister could be at play. Heartburn is a symptom of GERD and other tell tale signs include:
- difficulty swallowing
- food travelling back into the mouth after swallowing
- burning chest pain
- coughing and sore throat
Obviously seeking medical advice is the best alternative because unchecked, more serious complications could arise. Acid rising back into the esophageal can lead to serious damage overtime. Constant heartburn not treated could result in ulcers in the esophageal or stricture which means the esophageal narrows over time. Worst case scenario may be developing Barrett's esophagus which in turn could result to esophageal cancer.
Lifestyle Changes
It's human nature to not want to change a routine, particularly if you are enjoying it and this is why many people treat heartburn as just a common ailment which will pass. But let me ask you this... when you are experiencing an attack don't you wish you had made an appointment to discuss the frequency of your attacks with him/her?
Remember, persistent heartburn at least twice a week and over a lengthy period of time unchecked could be really undermining your health. Your doctor can discuss and assess your condition and take the appropriate action. If you are still a little shy, try some lifestyle changes. Here's a few to get you started:
- Consider the food you eat and try to isolate the food which seems to always correspond with an attack. Eliminate it from your diet.
- Watch what you drink. Coffee or alcohol for example. See if a heartburn attack follows the consumption of one or the other or both. If it does, cut it out or moderate.
- Don't eat late night snacks particularly just before going to bed and preferably not within four hours of turning in.
- Watch your clothes...are they tight fitting? Bad sign for heartburn.
- If you r symptoms occur because of your sleeping position try elevating your head a few inches when you go to bed.
These are some common lifestyle changes normally associated with persistent heartburn and if you've tried them and your still experiencing frequent symptoms then you really should be seeing your doctor.
Persistent Heartburn Relief
If you suffer constant heartburn and are loathe to talk to your doctor, consider the risks without proper medical advice. Self diagnosis can be a dangerous past time particularly if the treatment methods used only treat the symptoms.
You have a number of medical medications available to you as apart from the common antacids, pump inhibitors and H2 blockers designed to prevent and neutralise acid production in the stomach, have proven effective. If your problem is a damaged esophagus then surgery options may need to be considered.
Treating Diseases by Color Diet
A correct and balanced diet is essential during the treatment of diseases through chromotherapy. The patients should take food items with analogous colouring. The various colours contained in different food items are:
Red: Beets, radish, red cabbage, tomatoes, watercress, most red-skinned fruits,red berries and water melon.
Orange: Orange-skinned vegetables and fruits such as carrot, orange, apricot, mango, peach and pappaya.
Violet: Egg plant, berries, black carrot and purple grapes.
Yellow: Lime and lemon, sweet lime, grapes, pumpkin, melon, banana, mango, yellow apple and guava.
Purple: Foods having both blue and violet colouring.
Green: Most of the green vegetables and fruits such as gourds, spinach, plantain, lettuce, pea, green mango, gooseberry, pears, beans, etc.
Blue: Blue plum, blue beans, blue grapes, etc.
Contraindications
There are some important contraindications to colour treatment which should be borne in mind while adopting this mode of cure. For instance, the red colour would be injurious in a naturally inflammatory condition of the system, and in case of persons with feverish and excitable temperament. If the red light is employed for too long and frequently, it may produce dangerous fevers. The danger can be obviated by using the red light for a few minutes at a time or by placing a wet bandage over the head.
Similarly, yellow should not be used when the nerves are very active or irritable. Yellow or orange reddish tones may prove injurious in fevers, acute inflammations, delirium, diarrhoea, neuralgia, palpitation of the heart and any condition of over- excitement.
In cases of paralysis, chronic rheumatism, gout, consumption and in all cold, pale and dormant conditions of the system, blue, indigo and violet may prove too cooling and constricting and should be avoided.
Red: Beets, radish, red cabbage, tomatoes, watercress, most red-skinned fruits,red berries and water melon.
Orange: Orange-skinned vegetables and fruits such as carrot, orange, apricot, mango, peach and pappaya.
Violet: Egg plant, berries, black carrot and purple grapes.
Yellow: Lime and lemon, sweet lime, grapes, pumpkin, melon, banana, mango, yellow apple and guava.
Purple: Foods having both blue and violet colouring.
Green: Most of the green vegetables and fruits such as gourds, spinach, plantain, lettuce, pea, green mango, gooseberry, pears, beans, etc.
Blue: Blue plum, blue beans, blue grapes, etc.
Contraindications
There are some important contraindications to colour treatment which should be borne in mind while adopting this mode of cure. For instance, the red colour would be injurious in a naturally inflammatory condition of the system, and in case of persons with feverish and excitable temperament. If the red light is employed for too long and frequently, it may produce dangerous fevers. The danger can be obviated by using the red light for a few minutes at a time or by placing a wet bandage over the head.
Similarly, yellow should not be used when the nerves are very active or irritable. Yellow or orange reddish tones may prove injurious in fevers, acute inflammations, delirium, diarrhoea, neuralgia, palpitation of the heart and any condition of over- excitement.
In cases of paralysis, chronic rheumatism, gout, consumption and in all cold, pale and dormant conditions of the system, blue, indigo and violet may prove too cooling and constricting and should be avoided.
2008年1月2日星期三
Add 20 Pounds to Your Bench in 4 Weeks!
There's no doubt that a guy reading this who uses AAS, and one who does not, are going to get different results from any mass-building program. Everyone should start off by saying this, but maybe some assume it goes without saying. However, on the other hand, the good news is, we really believe that someone natural can still add 10-15 pounds to his bench using this exact program, provided that he eats appropriate calories, gets appropriate rest, and uses supplements to his advantage, such as creatine, glutamine, and others that enhance one's recovery and/or strength. Really, it's technique, discipline and pushing oneself beyond a certain point. So, to sum up, if the AAS user is a lazy bugger, and the natural dude is motivated to succeed - no matter what - we think even the natural dude can surpass the lazy bugger. 'Nuff said.
A Little About the Rationale Behind the Program
Anything that promises strength gains does so because it fits a particular profile. Remember this profile and you won't have to read all of these articles all the time, because there are only so many effective combinations in this life. And this one is simply this:
Low Rep - Low Volume - High-Intensity
Okay, so the first two are probably fairly obvious, but how can one encapsulate the concept of "high intensity"? Not quite as simple or obvious, since it's one of those concepts that a lot of people don't understand. It isn't just a mean look on one's face prior to or during a set, it's a set of factors that create a practical concept. Many things can constitute high intensity during training, depending upon what it is you're doing - cardio or weight training. Generally, high intensity is maximum weight, manipulation or use of rest times as intensity, set type or pagination, number of sets or types of exercises combined, and most often forgotten... lack of cheating!
In this case, exercises ought to be basic and compound. Because we're talking about bench press, we're going to be using it mostly, but we'll also add some ancillary exercises to ensure that the bench becomes stronger.
Form should be simple: No bouncing the bar off your chest or cheating the weights up, controlling the bar to just hover at its lowest point just an inch above the nipple area, a full grip rather than a false grip, a slightly wider than shoulder width and a sharp, heavy exhale as you drive the weight upward.
But first things first....
You need to determine your overall rep max with a particular weight. That's crucial because you'll be maxing weight out for intensity and strength and this is a meaningful measurement. So to arrive at it, you'll need to do a few tests first:
2 x 12 with a weight you suspect is your heaviest you can do for :
2 sets of 12 w/ a 2 minute rest in between sets
1 x 8 with a weight you think you can do for:
10 reps w/ a 3 minute rest in between
1 x 4 with a weight you think you can do for:
6 reps w/ a 3 minute rest
Now, try your rep max for 1 with the single heaviest weight and take a 3 minute rest
Repeat by trying again 1 x 1 adjusting until you find it.
Rest 3 days after you do this exercise, then begin the following routine for 4 weeks:
4 WEEK ROUTINE
Bench Press
1 x 8 (weight _90% max_ );
1 x 6 (weight _85% max_ );
1 x 4 (weight _70% max_ );
1 x 8 (weight _50% max_)
Bench instructions: Pause at your chest for a few seconds, controlling the weight at the bottom end for added strength. Have a partner do a few negative reps with you on some of these. You can also use band tension to increase “explosivity” if you have them.
Incline Dumbbell Press (smith or regular bar station)
2 x 8 (weight _85% max_);
2 x 4 (weight _75% max_);
1 x ** (weight _85% max);
1 x 8 (weight _60% max_)
Dumbbell Flyes (Flat)
2 x 5 (weight _85% max_);
2 x 3 (weight _85% max_);
1 x 1 (weight _90% max_);
3 x 8 (weight _75% max_)
French Press - Skull Crushers
1 x ** (weight _75% max_);
2 x 8 (weight _65% max_);
2 x 5 (weight _80% max_)
(Do your regular triceps routine on its designated day if you can, with some drop-set dips added in)
** means to failure in that set
Take 3-4 days in between this workout - Don't let us stop you from doing more of your max toward the end sets of your various movements. Push yourself, though not into injury. Rest times vary depending upon fatigue, but try to keep rest times to 2-3 minutes, tops!
Stretching: Do a series of stretches after this routine. It's going to hurt and you'll want to just stop the madness and pain from the extreme pump you have. You can start off by doing some light sets of flat bench flyes or incline dumbbell flyes. We're talking 20 pounds or so in each hand. Hang from a chin bar too. All of this will help the lactic acid clear out, and soreness will be less. Taking glutamine will also help.
Supplementation: Creatine and Glutamine!! You decide the amounts, but really try to coordinate the first 3 weeks with a creatine load. Always finish off with a carb/ protein shake with 3-4 grams of glutamine.
A final word...
Remember, you can modify this, based on how you feel from day to day. Stick with the basics of the program, but if you are feeling more fatigued and you decide to go ahead with your workout instead of taking another day off, increase rest times slightly, tweak set or rep numbers, but keep it intense and have your partner add in more negatives or do some drop sets instead and end a little early. If you have to cut out something, make it French Press/ Skull crushers. The first 3 are truly important. But if you have to choose, definitely do the first three first.
Learn from your progress and mistakes and attack that bench like you're a cannibalistic beast!
A Little About the Rationale Behind the Program
Anything that promises strength gains does so because it fits a particular profile. Remember this profile and you won't have to read all of these articles all the time, because there are only so many effective combinations in this life. And this one is simply this:
Low Rep - Low Volume - High-Intensity
Okay, so the first two are probably fairly obvious, but how can one encapsulate the concept of "high intensity"? Not quite as simple or obvious, since it's one of those concepts that a lot of people don't understand. It isn't just a mean look on one's face prior to or during a set, it's a set of factors that create a practical concept. Many things can constitute high intensity during training, depending upon what it is you're doing - cardio or weight training. Generally, high intensity is maximum weight, manipulation or use of rest times as intensity, set type or pagination, number of sets or types of exercises combined, and most often forgotten... lack of cheating!
In this case, exercises ought to be basic and compound. Because we're talking about bench press, we're going to be using it mostly, but we'll also add some ancillary exercises to ensure that the bench becomes stronger.
Form should be simple: No bouncing the bar off your chest or cheating the weights up, controlling the bar to just hover at its lowest point just an inch above the nipple area, a full grip rather than a false grip, a slightly wider than shoulder width and a sharp, heavy exhale as you drive the weight upward.
But first things first....
You need to determine your overall rep max with a particular weight. That's crucial because you'll be maxing weight out for intensity and strength and this is a meaningful measurement. So to arrive at it, you'll need to do a few tests first:
2 x 12 with a weight you suspect is your heaviest you can do for :
2 sets of 12 w/ a 2 minute rest in between sets
1 x 8 with a weight you think you can do for:
10 reps w/ a 3 minute rest in between
1 x 4 with a weight you think you can do for:
6 reps w/ a 3 minute rest
Now, try your rep max for 1 with the single heaviest weight and take a 3 minute rest
Repeat by trying again 1 x 1 adjusting until you find it.
Rest 3 days after you do this exercise, then begin the following routine for 4 weeks:
4 WEEK ROUTINE
Bench Press
1 x 8 (weight _90% max_ );
1 x 6 (weight _85% max_ );
1 x 4 (weight _70% max_ );
1 x 8 (weight _50% max_)
Bench instructions: Pause at your chest for a few seconds, controlling the weight at the bottom end for added strength. Have a partner do a few negative reps with you on some of these. You can also use band tension to increase “explosivity” if you have them.
Incline Dumbbell Press (smith or regular bar station)
2 x 8 (weight _85% max_);
2 x 4 (weight _75% max_);
1 x ** (weight _85% max);
1 x 8 (weight _60% max_)
Dumbbell Flyes (Flat)
2 x 5 (weight _85% max_);
2 x 3 (weight _85% max_);
1 x 1 (weight _90% max_);
3 x 8 (weight _75% max_)
French Press - Skull Crushers
1 x ** (weight _75% max_);
2 x 8 (weight _65% max_);
2 x 5 (weight _80% max_)
(Do your regular triceps routine on its designated day if you can, with some drop-set dips added in)
** means to failure in that set
Take 3-4 days in between this workout - Don't let us stop you from doing more of your max toward the end sets of your various movements. Push yourself, though not into injury. Rest times vary depending upon fatigue, but try to keep rest times to 2-3 minutes, tops!
Stretching: Do a series of stretches after this routine. It's going to hurt and you'll want to just stop the madness and pain from the extreme pump you have. You can start off by doing some light sets of flat bench flyes or incline dumbbell flyes. We're talking 20 pounds or so in each hand. Hang from a chin bar too. All of this will help the lactic acid clear out, and soreness will be less. Taking glutamine will also help.
Supplementation: Creatine and Glutamine!! You decide the amounts, but really try to coordinate the first 3 weeks with a creatine load. Always finish off with a carb/ protein shake with 3-4 grams of glutamine.
A final word...
Remember, you can modify this, based on how you feel from day to day. Stick with the basics of the program, but if you are feeling more fatigued and you decide to go ahead with your workout instead of taking another day off, increase rest times slightly, tweak set or rep numbers, but keep it intense and have your partner add in more negatives or do some drop sets instead and end a little early. If you have to cut out something, make it French Press/ Skull crushers. The first 3 are truly important. But if you have to choose, definitely do the first three first.
Learn from your progress and mistakes and attack that bench like you're a cannibalistic beast!
2008年1月1日星期二
Reflections on the Thanksgiving Holiday
The holiday season comes upon us so quickly that it can be easy to lose perspective of why we are having a holiday. As these notable people comment on sometimes in seriousness and sometimes in humor, it is about giving thanks.
There is one day that is ours. There is one day when all we Americans who are not self-made go back to the old home to eat saleratus biscuits and marvel how much nearer to the porch the old pump looks than it used to. Thanksgiving Day is the one day that is purely American. - O. Henry
It has been an unchallengeable American doctrine that cranberry sauce, a pink goo with overtones of sugared tomatoes, is a delectable necessity of the Thanksgiving board and that turkey is uneatable without it. - Alistair Cooke
Let us remember that, as much has been given us, much will be expected from us, and that true homage comes from the heart as well as from the lips, and shows itself in deeds. - Theodore Roosevelt
Thanksgiving comes to us out of the prehistoric dimness, universal to all ages and all faiths. At whatever straws we must grasp, there is always a time for gratitude and new beginnings. - J. Robert Moskin
Love wholeheartedly, be surprised, give thanks and praise then you will discover the fullness of your life. - Brother David Steindl-Rast
Thank God every day when you get up that you have something to do that day which must be done whether you like it or not. Being forced to work and forced to do your best will breed in you temperance and self-control, diligence and strength of will, cheerfulness and content, and a hundred virtues, which the idle will never know. - Basil Carpenter
But see, in our open clearings, how golden the melons lie; Enrich them with sweets and spices, and give us the pumpkin-pie! - Margaret Junkin Preston
It wasn't easy telling my family I was gay at Thanksgiving. I asked my mom if she would pass the mashed potatoes to a gay man. She passed them to my father. A terrible scene ensued. - Bob Smith
If I have enjoyed the hospitality of the Host of this universe, Who daily spreads a table in my sight, surely I cannot do less than acknowledge my dependence. - G. A. Johnston Ross
Gratitude is born in hearts that take time to count up past mercies. - Charles E Jefferson
If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's going to get. - Frank A. Clark
Best of all is it to preserve everything in a pure, still heart, and let there be for every pulse a thanksgiving, and for every breath a song. - Konrad von Gesner
If the only prayer you said in your whole life was, "thank you," that would suffice. - Meister Eckhart
A woman is looking for a turkey at the grocery store. While looking through the frozen ones, she can't find a big enough one. She asks the clerk if the turkeys get any bigger. His answer? "No mam, their dead."
On Thanksgiving Day, all over America, families sit down to dinner at the same moment - halftime. - Author Unknown
There is one day that is ours. There is one day when all we Americans who are not self-made go back to the old home to eat saleratus biscuits and marvel how much nearer to the porch the old pump looks than it used to. Thanksgiving Day is the one day that is purely American. - O. Henry
It has been an unchallengeable American doctrine that cranberry sauce, a pink goo with overtones of sugared tomatoes, is a delectable necessity of the Thanksgiving board and that turkey is uneatable without it. - Alistair Cooke
Let us remember that, as much has been given us, much will be expected from us, and that true homage comes from the heart as well as from the lips, and shows itself in deeds. - Theodore Roosevelt
Thanksgiving comes to us out of the prehistoric dimness, universal to all ages and all faiths. At whatever straws we must grasp, there is always a time for gratitude and new beginnings. - J. Robert Moskin
Love wholeheartedly, be surprised, give thanks and praise then you will discover the fullness of your life. - Brother David Steindl-Rast
Thank God every day when you get up that you have something to do that day which must be done whether you like it or not. Being forced to work and forced to do your best will breed in you temperance and self-control, diligence and strength of will, cheerfulness and content, and a hundred virtues, which the idle will never know. - Basil Carpenter
But see, in our open clearings, how golden the melons lie; Enrich them with sweets and spices, and give us the pumpkin-pie! - Margaret Junkin Preston
It wasn't easy telling my family I was gay at Thanksgiving. I asked my mom if she would pass the mashed potatoes to a gay man. She passed them to my father. A terrible scene ensued. - Bob Smith
If I have enjoyed the hospitality of the Host of this universe, Who daily spreads a table in my sight, surely I cannot do less than acknowledge my dependence. - G. A. Johnston Ross
Gratitude is born in hearts that take time to count up past mercies. - Charles E Jefferson
If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's going to get. - Frank A. Clark
Best of all is it to preserve everything in a pure, still heart, and let there be for every pulse a thanksgiving, and for every breath a song. - Konrad von Gesner
If the only prayer you said in your whole life was, "thank you," that would suffice. - Meister Eckhart
A woman is looking for a turkey at the grocery store. While looking through the frozen ones, she can't find a big enough one. She asks the clerk if the turkeys get any bigger. His answer? "No mam, their dead."
On Thanksgiving Day, all over America, families sit down to dinner at the same moment - halftime. - Author Unknown
Living with Congestive Heart Failure
Congestive Heart Failure (CHF) is a condition in which the heart does not pump the blood through the body properly. When the blood is not properly pumped throughout the body, the oxygen that the blood carries is not appropriately dispersed to the muscles and other places that require oxygen. At this time in medical technology, Congestive Heart Failure is not curable. However there are medical treatments for the condition and adhering to these treatments helps patients with CHF to live as comfortably and as normally as possible. There are ways to cope with CHF.
First, when a patient is diagnosed with CHF, he or she needs to find a heart specialist that he or she goes to regularly. The patient also needs a regular practitioner to be able to keep on top of prescriptions and other things. Certain medications will be prescribed and one of the best things that a CHF patient can do is to take medications on time regularly and in the correct amounts. Another thing that will help your doctor determine the right combination of medications for you is to record when you take your medications and how you feel after taking your medications. If a certain medicine is causing side affects, your doctor might possibly be able to prescribe a substitute for that particular medication.
Another important aspect of keeping a relatively healthy and comfortable lifestyle is diet. Most patients are placed on a restrictive diet. Many are required to eat heart-healthy low-fat, low-sodium diet. In most cases, 2 g of sodium is the daily limit. Excessive sodium in a diet may cause water retention, making it difficult to breathe. Since CHF already causes problems with water retention, it is helpful to retain as little water with diet as possible. Another thing that causes water retention is drinking excessive liquids. This is another thing the doctor may limit.
Besides medicine and adjusted diet, exercise is a way to cope with Congestive Heart Failure. Many people with CHF think that physical activity will harm them. However, though strenuous activity is not be appropriate, light to moderate activity can be healthy when done carefully.
Another way to cope and live comfortably with Congestive Heart Failure is to make sure you reduce stress as much as possible. Stress has a very negative effect on your heart and as a result, has a negative effect on the functions of your body. Any worry or burden that your family, friends, or caregivers can take from your shoulders is a positive action toward relieving your stress.
Obviously health risks such as smoking should be ceased. The use of nicotine uses up precious available oxygen in the system and therefore should be stopped to allow as much oxygen as possible to exist in the body.
One last thing to remember is to watch physical symptoms. Always record how you feel and make sure you tell your doctor of the slightest change in the way you feel. Listen to the signs your body is giving you in order to stay on top of your condition. Remember, CHF is a condition that can be coped with and treated, but you must alter your lifestyle to get the best quality out of your life.
First, when a patient is diagnosed with CHF, he or she needs to find a heart specialist that he or she goes to regularly. The patient also needs a regular practitioner to be able to keep on top of prescriptions and other things. Certain medications will be prescribed and one of the best things that a CHF patient can do is to take medications on time regularly and in the correct amounts. Another thing that will help your doctor determine the right combination of medications for you is to record when you take your medications and how you feel after taking your medications. If a certain medicine is causing side affects, your doctor might possibly be able to prescribe a substitute for that particular medication.
Another important aspect of keeping a relatively healthy and comfortable lifestyle is diet. Most patients are placed on a restrictive diet. Many are required to eat heart-healthy low-fat, low-sodium diet. In most cases, 2 g of sodium is the daily limit. Excessive sodium in a diet may cause water retention, making it difficult to breathe. Since CHF already causes problems with water retention, it is helpful to retain as little water with diet as possible. Another thing that causes water retention is drinking excessive liquids. This is another thing the doctor may limit.
Besides medicine and adjusted diet, exercise is a way to cope with Congestive Heart Failure. Many people with CHF think that physical activity will harm them. However, though strenuous activity is not be appropriate, light to moderate activity can be healthy when done carefully.
Another way to cope and live comfortably with Congestive Heart Failure is to make sure you reduce stress as much as possible. Stress has a very negative effect on your heart and as a result, has a negative effect on the functions of your body. Any worry or burden that your family, friends, or caregivers can take from your shoulders is a positive action toward relieving your stress.
Obviously health risks such as smoking should be ceased. The use of nicotine uses up precious available oxygen in the system and therefore should be stopped to allow as much oxygen as possible to exist in the body.
One last thing to remember is to watch physical symptoms. Always record how you feel and make sure you tell your doctor of the slightest change in the way you feel. Listen to the signs your body is giving you in order to stay on top of your condition. Remember, CHF is a condition that can be coped with and treated, but you must alter your lifestyle to get the best quality out of your life.
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