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The Two Biggest Lies About Abdominal Training

The Two Biggest Lies About Abdominal Training

by: Dan Farrell

If you have ever read a fitness magazine...

If you have ever watched TV ads about latest machines that will "magically" reveal your abs...

If you have ever gone to a gym and seen tens of people lying on the floor doing crunches....

Then beware - because chances are you are a victim of the two biggest abdominal training hoaxes!

Hoax # 1

Just doing some midsection exercises can reduce your "love handles".

Fact:

You cannot reduce fat from a certain targeted area of your body just by using exercise alone. The abdominal area is no exception.

So, if you want to get a flat stomach and reveal your abs, losing the fat covering them is the way to go.

The only way to do this is to lose fat proportionately from your entire body by burning more calories than you consume.

How? By doing these two things:

1) Have a healthy and balanced permanent diet: dark green vegetables, fresh fruits, whole wheat and whole grain products, non-fat dairy products, fish, poultry breast, lean red meat, egg white.

You should cut out all sugar, soda, non-whole grain products and saturated fats: These aliments should only be a reward for achieving a goal, not a habit!

2) Start exercising

Aerobic and weight training will raise your metabolic rate. In result, your body will burn more calories.

* aerobic exercising

3 times per week, conduct an exercise that keeps your heart rate elevated for at least 30-45 minutes (ex: walking, running, cycling, swimming, aerobics, etc)

* weight training

Alternate days of aerobics with weight training. You will build muscles that will burn more calories, even when at rest!

Hoax # 2

You have to do tons of crunches.

Fact:

Overuse of crunches will only shorten your abs, pull your head forward, and give you bad posture. Do you really want to look like Quasimodo, the Hunchback of Notre-Dame?

Any standing exercise that will contract your abs will do, but you should specifically target your lower back to strengthen the muscles that support your spine.

The easiest exercise is sucking the gut in, also known as the "stomach vacuum"...

1. Exhale. Suck in your gut.

2. Maintain the contraction for 10 to 20 seconds.

3. Repeat 10 to 15 times, as often as you like throughout the day (...while in the shower, sitting at your desk, while driving, etc.).

Time now for YOU to take action!

PS: Do not forget to consult your doctor before starting any diet and exercise plan.

About The Author

Dan Farrell is owner of http://www.weight-loss-exercises.info and http://www.4maximumhealth.com... The Weight Loss Primer.

Builder?s Dust ? Removing It

Builder?s Dust ? Removing It

by: David Andrew Smith

Have you ever had renovations or alterations done to your property? Then you are fully aware of the amount of fine dust that is generated and manages to get absolutely everywhere even in places far removed from the actual working area. You then spend hours, days and possibly weeks attempting to remove this dust. Is there a much faster route to dust removal?

There most certainly is and it means following two or three rules if you wish to be successful.

? Never attempt to sweep up the dust and debris. If there are large pieces of masonry, plaster and other building materials then you have no option but to sweep this up for its removal. When doing so ensure that as much air flow through is generated by opening all available windows and doors. Do not attempt to carry out the final clean for several hours after doing this. Allow all the dust to settle before attempting this procedure. Sweeping simply throws huge amounts of dust into the air which will then be gradually deposited on every available surface from ceiling to floor.

? Always vacuum the dust from all surfaces such as sills and skirting, around window frames and door frames using the small attachments that are supplied with the vacuum. Upright vacuums unless they come with a long length of hose attachment are not ideal for this as it is likely there will be some use of step ladders to reach and vacuum the higher points in the rooms.

? Having vacuumed thoroughly all surfaces including the vertical ones where dust is likely to gather these surfaces should then be wiped down with a damp cloth. If marks and stains have appeared then it is advisable to carry out this procedure using a universal cleaner.

? With regard to the flooring, carpets should be thoroughly vacuumed, but if it is hard flooring then after vacuuming a scrubber drier should be used. Simply mopping alone will not remove the dust. Mopping will only wet the dust and spread it around so that it dries as ?muddy? streaks.

? If floor boarding is in place then after vacuuming carpet should be laid as soon as possible because every time the boards are walked on dust will rise out of the gaps in the boarding and settle on all the surfaces once again.

? If a scrubber drier is not available then use a mop with a large amount of water and wet vac the water up rather than mop it up. This may require two treatments to be completely successful.

If you follow these simple guidelines then your property should be free of builders dust in record time.

About The Author

David Andrew Smith is the owner of a commercial cleaning services company http://www.wesparkle.co.uk that provides its services throughout the UK.

Keeping Your Laptop Like New ? ALWAYS

Keeping Your Laptop Like New ? ALWAYS

by: Ismael D. Tabije

Laptops are expensive. Therefore you need to take real good care of it. And laptop maintenance is not a one time thing. It should be a regular exercise. To prevent your notebook's LCD from becoming smudged or dirty you should clean it regularly. We recommend spraying a diluted window cleaner onto a soft, non-abrasive cloth and then lightly wiping the screen with it. It might be simpler to just spray the detergent directly on the screen but it?s not recommended as the fluid can trickle down into the bezel at the screen's bottom which could in turn damage the computer's circuitry.

When it comes to getting rid of dust, dirt and food crumbs off the keyboard, a vacuum cleaner's brush attachment is ideal. There are handheld vacuum cleaners, specifically intended for PCs that can remove the dust and food from in between the gaps on the keyboard. But if you?re traveling, a vacuum cleaner would be quite cumbersome. In such cases, you can use a canned aerosol cleaner to spray a blast of air between keys. And in case you spill something on the keyboard, you should immediately switch off the laptop and place a towel over the keyboard, and turn it upside down to drain the fluid and prevent it from leaking into the computer's circuitry.

And if you happen to travel a lot, your laptop is only as good as its battery. Luckily, most laptops today use lithium ion batteries that aren't afflicted with the memory-loss problems of the older nickel-cadmium batteries. However, in time it?s inevitable that your notebook's battery will lose its ability to fully hold a charge. So, make sure that you replace the battery every 18 to 24 months. However, if you don?t use your laptop often then you might not need to change the battery so frequently. One way to make sure that your battery lasts as long as it can is to reduce your screen's backlighting. Also, configuring your power settings so that the display shuts off after inactive periods can significantly increase the life of a battery.

However, there?s more to the maintenance of a laptop than just making sure that the exterior is clean and neat. When using it, always remember to keep it in a cool environment. A laptop computer generates a lot of heat and too much heat can damage the internal circuitry. So always try and keep your laptop in a well-ventilated and cool environment. Also it?s important to ensure that the fan grills on the sides, back, or bottom of the machine are not blocked while it?s in use. Also, LCD displays are fragile devices that need special care. So as much as possible, avoid touching or playing with your LCD screen. And clean the screen only with the approved cleaning materials.

Another risk to your laptop is viruses. So make sure to get hold of an anti-virus program and keep it updated. Buying an anti-virus one-month and not updating it regularly makes the whole process useless. Your laptop could be exposed to hundreds and thousands of new viruses every month and if you don't update your virus definitions then some viruses will go undetected by the program. And to make the whole process less complicated, most anti-virus programs have automatic update methods, so that you don?t have to remember to do it manually.

And always use a firewall on your Internet or network - enabled laptop. Also block out all the unnecessary ports and close all loopholes to prevent a hacker or virus from entering your hard drive. And whatever you do, don't drop your laptop. And finally always keep it safe inside a carrying case, especially when moving it or traveling.

About The Author

The writer, Ismael D. Tabije, runs the website, www.bestlaptopnotebookdeal.com, where one can buy cheap laptop and notebook computers of top brands like Acer, Apple, Compaq, Dell, HP, IBM, Sony and Toshiba. The site also offers tips on buying laptops, ink cartridges, computer rentals, choosing PDAs, and care of your laptop batteries.

Christmas Recipes: Main Dishes. No.8 of 12 - Christmas Pheasant

Christmas Recipes: Main Dishes. No.8 of 12 - Christmas Pheasant

by: Paul Curran

Christmas recipe serves: 6

calories per serving: 490

preparation time: 30 minutes

cooking time: 2 hours 15 minutes

suitable for freezing (after step 4)

Christmas recipe ingredients:

shallots or small onions, 225 g (8oz)

streaky bacon, rindless 225 g (8 oz)

pheasants, oven ready, brace

salt and pepper

oil, 30 ml (2 tbsp)

butter, 50 g (2 oz)

garlic cloves, 2

Madeira, 300 ml (10 fl oz)

beef stock, 600 ml (1 pint)

thyme, fresh (sprig) or dried (pinch)

bay leaves, 2

juniper berries, 6

orange, pared rind and juice from 1

recurrant jelly, 90 (ml) (6 tbsp)

chestnuts, peeled 225 g (8 oz), canned, frozen or vacuum-packed)

garnish, thyme (fresh)

Christmas recipe instructions:

1. Remove the backbone and knuckles from the pheasants and cut into four pieces each. Season with salt and pepper. Cut up some bacon and peel the shallots.

2. Brown the shallots and bacon in the butter and oil and put to one side. Add the pheasant, two pieces at a time and fry until golden. Then reome the pheasant and put to one side.

3. Add crushed garlic to the casserole dish along with the stock, thyme, juniper berries, bay leaves, the pared orange rind and half the Madeira. Heat to boiling and add the pheasant. Cover and cook at gas mark 3 (170 degrees centigrade, 325 F) for 60 minutes.

4. Add the redcurrant jelly, bacon and shallots. Cook for an additional 45 minutes or until the pheasant is tender.

5. Prepare the marinade by soaking the cranberries and chestnuts in the remaing Madeira and orange juice for 30 minutes.

6. From the casserole, remove the bacon, vegetables and pheasant and keep warm. Reduce the remaining liquid till it is syrup like. Add the marinade from step 5 and simmer for 5 minutes more.

7. To serve, season and pour the sauce over the pheasant, bacon and vegetables. Garnish with fresh thyme.

About The Author

(c) Paul Curran, CEO of Cuzcom Internet Publishing Group and webmaster at http://www.gifts-for-christmas.com, bringing you recipes and unique gifts for christmas including their collectibles and russian gifts stores. Send blank email to santa-52@aweber.com for free Xmas gags recipes.

Cleaning Your Computer Will Help It Last Longer And Work Better

Cleaning Your Computer Will Help It Last Longer And Work Better

by: Scott Dary

To clean your mouse ? The trackball can pick up dirt and dust from your desk and mouse pad. Also, the wheels that the trackball come in contact with get dirty and need to be cleaned. If you notice your mouse "doesn't work right", it may be time to clean it. First, turn your PC off. Turn your mouse over and you will see the ball sticking out of a cover. Look at the arrows on the cover and turn it in the indicated direction to open it up. Don?t worry about anything falling out. The only thing that comes out is the ball, and maybe a little dust, and you want to take that out anyway. You can clean the ball with alcohol if it needs it, but usually just wiping it off will work. A cotton swab dipped in rubbing alcohol works well for cleaning the wheels. When you?re done, drop the ball back in and put the cover back on. If cleaning it doesn?t help, it may be time to replace it. PC mice are usually less than $10 and are sometime free if you watch for sales in the Sunday paper.

To clean your optical mouse - If you have an optical mouse, one with a red light under it, there is no ball and you can just wipe off the lenses with a cotton swab.

To clean your keyboard - Never spray anything into your keyboard, this includes coffee. You can use a vacuum cleaner to clean dust, dirt, staples and cookie crumbs from your keyboard, but make sure your computer is off before starting, and make sure you don?t have any loose keys. Rubbing alcohol works well to clean the keys and surface of your keyboard, but use it sparingly. Using a cloth works well, as paper towels tend to leave little pieces behind. If you spill something sticky like your favorite soft drink on the keyboard, the keys will likely start to get sticky as it dries. It could be time to replace it. They too are cheap and can be free if you watch for a sale.

To clean the computer - You can use a vacuum to clean around the vents and anywhere else that looks dusty. Be careful in the back of the PC to not knock any plugs loose. It is a good idea to keep the vents clean and free of dust, pet hair or lint. How often you clean your computer depends more on the environment it's in than the manufacturer?s recommendation. I have 2 dogs that shed so I clean my computer about every 2 months. A cloth and alcohol can be used on the outside of the PC if it?s dirty but, again, turn it off first.

To clean your monitor - A vacuum can be used to remove dust from the vents. If you have fingerprints on the glass, you can use the same wipes that you would use on your glasses or use as soft cloth and warm water followed by a dry cloth. Think of your monitor glass the same way you think of glasses, if you wear them. They may have delicate coatings on them that can be scratched. Always avoid chemicals on displays.

To clean a laptop display or LCD ? These displays are plastic and can also be scratched by paper products such as tissues or paper towels or damaged by chemicals. Use a cloth made for glasses or camera lenses or a soft cloth and warm water followed by a dry cloth.

About The Author

Scott Dary?s experience as a network administrator has given him valuable real-world experience fixing all kinds of computer problems. You can find more of Scott?s articles as well as a wealth of computer information at http://www.parkercomputerguy.com

Email Scott at pcg.articles@parkercomputerguy.com

Treasure Hunting Begins At Home

Treasure Hunting Begins At Home

by: Steve Gillman

When you think of treasure hunting, maybe gold coins and precious stones come to mind, but it doesn't end there. You can start in your own attic to see what treasures you find. Then you can check out some of the more unusual ways to go treasure hunting.

Diamonds In Parking Lots

Temperature changes getting in and out of cars and buildings cause diamonds to come loose from their settings. Because of this, parking lots are one of the most common places diamonds are lost. An older couple I read about became experts at telling the difference (from a distance!) between the sparkle of a diamond and bits of glass. Now they regularly take early morning walks in mall parking lots for a second income.

Desert Treasure Hunting

An old Native American we met at a hot spring in Arizona showed us how to find arrowheads and metates (used for grinding corn or mesquite beans) in the desert. They're hundreds of years old. He sold one of his metates for $200 during a yard sale, but for non-Native Americans this may be illegal. Check with authorities on this one.

Treasure In Vacuum Cleaner Dust

In California a man took the shag carpet from an a old theater being remodeled, saving the owners the cost of disposal. During the thirties the theater was a place where the wealthy went. Like all of us, the wealthy lose things, but perhaps more valuable things.

When he cut up and carefully shook out the old carpet , he found over $2,000 worth of precious stones, rings, and coins. Then, wondering what's caught by vaccuum cleaners, the man arranged to take the full cleaner bags from several cleaning companies each week. They save disposal costs, and he regularly finds coins and small jewelry when he digs through the dirt.

Natural Treasures

My wife and I have sold sea shells we collected from Florida beaches, giant pine cones from California, and rocks we collected all over the country. We sold them at flea markets and craft shows, as is, or made into something crafty. I once met a man who sold "burls" (unusual growths on trees) for as much as $200 each.

Treasure Hunting In The Garbage

Our city collects large junk for free during a week each spring. We see good bicycles, furniture, games, toys, chairs, and more, in front of almost every house. Several people come with trucks and trailers to pick out things to sell at flea markets or auctions. It's a regular source of income for some of them. I'm sure this happens in other cities too.

Treasures In The River

Both kids and criminals throw things off of bridges routinely. It's a quick way to get rid of evidence. As a child I saw bicycles in rivers several times. I read about a man that makes a living using magnets and other tools to retrieve guns, money, and other things of value from the bottom of murky rivers, near bridges.

These are just a few of the ways to go treasure hunting. Will you make much money? Maybe, but probably not. I can tell you though, that it is a thrill to hear the metal detector start beeping, even if I do only find a quarter in the sand.

About The Author

Steve Gillman has been studying every aspect of money for thirty years. You can find more treasure hunting ideas, and more interesting and useful information on his website; http://www.UnusualWaysToMakeMoney.com.

Good Computer Maintenance - Part Two

Good Computer Maintenance - Part Two

by: Marv Ko

In our last part of discussion of good computer maintenance, we will discuss backing up, some free stuff, and cleaning tips. All great bits of advice for proper care of your computer.

Back It Up

One maintenance task that is still crucial is backing up your data, particularly if it is business or financial related. At the very least, manuallly copy such data to a recordable CD or DVD disc when it changes. More sophisticated options include using the more automated backup tools that come with Windows, a stand alone backup program for networks such as the well regarded Dantz Retrospect Professional (www.dantz.com), or a Web backup system such as the excellent IBackup (www.ibackup.com).

Free Stuff

One really interesting maintenance task is checking to see who is spying on you. If you download a lot of software, one or more programs may be peeping at your Web surfing habits, which could be slowing you down. Such behavior naturally riles people, and good spirited entrepreneurs offer free software to weed out the sneaks. The best overall stand alone program for this is Patrick M. Kolla's Spybot Search and Destroy (www.safer-networking.org).

Another fun, and free, software maintenance program is WinPatrol (www.winpatrol.com). Among other things, it shows you all the programs that load automatically every time you load Windows, letting you disable any you do not want running that may be slowing you down, regardless of whether you use Windows XP, NT, 2000, ME, 98, or 95.

Cleaning Tips

Clean your monitor if it becomes smudged. But stay away from glass cleaners ... they can remove a monitor's anti glare finish. Use isopropyl alcohol or distilled water along with a lint free cloth. Wet the cloth first, then the monitor.

Periodically open up your computer's case to clean out dust. Every couple of years or more frequently if your PC is in a dusty area. This will help prevent heat build up, which can shorten the life of system components.

Use either a portable vacuum cleaner or compressed gas duster. To minimize static discharge, avoid older vacuum cleaners and brush attachments, and prevent the metal of any vacuum cleaner from touching your PC. After vacuuming the inside of your PC, vacuum the grille in front and your keyboard.

Before working inside a PC, ground yourself ... turn off your computer, leave it plugged in, and touch an unpainted metal surface inside the PC. Your PC should be plugged into a three pronged grounded outlet, preferably on a dedicated circuit. Do not move a PC or connect or disconnect its cables while it is on unless they are plugged into a univeral serial bus port.

If your mouse starts misbehaving, take it apart and clean it. Shake out dust, or use a cleaning swab or compressed gas.

Finally, it is best not to smoke around your PC. Cigarette smoke can coat the innards of your PC with tar, shortening its life.

About The Author

Marv Ko has many years of experience in business, marketing, security, writing, and varied hobbies. He is is the senior editor of www.upublish.info ... your source for Free Articles. Authors wanted!

Practical Gifts Can Outshine the Whimsical

Practical Gifts Can Outshine the Whimsical

by: Chris Robertson

Throughout my life, I've been fortunate enough to be the beneficiary of the generosity and thoughtfulness of my family and friends. Over the years, I've received wonderful gifts, some of them whimsical and others practical. Although I've appreciated every single one, I've often found that the practical gifts I've received have had a longer lasting impact than the fanciful.

Ironically, my experience is that a friend or family member who gives me a practical gift - like a household gift - often apologizes for it. For example, I received a new vacuum cleaner from my significant other for Christmas. I desperately needed a new vacuum cleaner, and he did extensive research to find the most highly rated vacuum cleaner in his price range. It was exactly what I wanted and needed, but he nonetheless apologized for the gift's unromantic nature. The apology was so unnecessary, but he repeated it again and again. The truth is, every time I use the vacuum, I think of him and appreciate his thoughtfulness.

Likewise, I've received computers as gifts twice in my life. A computer is extremely practical, since I use it at least eight hours a day. No, it's not the most romantic gift ? like jewelry - or whimsical gift in the universe, but I never cease to appreciate the person who gave me my computer. It allows me to work, to play games, and to communicate with my friends and family.

I've not only been the recipient of practical gifts, but I've given my share of practical gifts as well. My boyfriend is into amateur car racing, and I've actually given him car parts as gifts. The car parts have given him the extra boost he needs to achieve new personal bests at the track, and I know that he thinks of me as he's revving his engine. I also know that he appreciates those practical gifts more than he would watches, DVDs, electronics, or other kinds of grown-up toys.

It's my belief that selecting appropriate gifts is more than a pastime or entertainment. Choosing the right gift means knowing your recipient and what he or she needs and wants. There are times when whimsical gifts are fun and fanciful, but there are other times when practical gifts are the order of the day. For me, and for many of the people to whom I give presents, useful and practical gifts outshine ethereal gifts any day of the week.

Every morning when I toast my bagel, I think of my sister, who gave me a shiny red toaster for my birthday last year. For me, that's proof that practical gifts serve as everyday reminders of the people who are nearest and dearest to me.

About The Author

Chris Robertson is a published author of Majon International. Majon International is one of the worlds MOST popular internet marketing and internet advertising companies on the web. Visit their main business resource web site at: http://www.majon.com

To learn more about subjects like gifts please visit the web site at: http://www.valuebuysuperstore.com

For more information and informative related articles and links about this subject matter and content, please visit Majon's Gifts and Collectibles directory: http://www.majon.com/directory/Gifts_and_Collectibles

Drop On Demand Printers

Drop On Demand Printers

by: Bill Smith

Most HP and Epson printers are drop on demand printers. They use electrical pulses to fulfill requests for ink. The ink is expelled out of the print head by a bubble which forms as a reaction to being heated. Once the ink is propelled out of the cartridge, the bubble cools, contracts, and forms a vacuum of sorts, which pulls more ink into the nozzle.

HP DeskJets and BubbleJets are popular examples of printers that use this technology.

Epson printers work on the same principal with the exception of a minor twist ? they use a transducer to produce the droplets in what is referred to as piezoelectric DOD.

So what about the ink ? does it matter what kind you buy as a replacement?

The answer is yes, it does matter.

The ingredients that go into ink play a huge role in the quality of your printouts. All ink manufactures work to strike the delicate balance between print quality, time it takes to dry, and nozzle performance. As you might have guessed, as the print quality improves, the dry time increases.

Manufacturers have to be careful that the ink does not dry too quickly ? there is the danger that it will actually dry on the nozzle. This can ruin your print head, definitely clogging up your nozzle, and reducing the print quality.

About The Author

Bill Smith is an expert on printers. Read more about printer and ink at http://www.castleink.com. You can reprint this article as long as you provide a link to http://www.castleink.com.

Overwintering the Garden Pond

Overwintering the Garden Pond

by: Doug Green

It seems that there are always questions in the fall about winterizing plastic ponds. To begin with, clean out all the gunk (composed of fish and plant waste) at the bottom of the pond. Specialist garden catalogues have a little gizmo that attaches to a hose and when the hose is run, the gizmo acts like a vacuum cleaner, sucking debris from the bottom of the pond. Or you can put your pump on the pond bottom and point the discharge into the garden. If you don?t remove the plant debris, it will continue to decompose. Decomposition uses oxygen as one of its primary fuels and this means that oxygen will be taken from the water to fuel plant decomposition. If there is an ice-layer over the pond, and there will be shortly, the water will not be able to replace that oxygen and the pond will go into an anaerobic (without oxygen) state under the ice.

Now, you?ve never quite smelled something until you?ve taken a whiff of a pond that?s in that state. It is basically your very own backyard sewage system. Aside from getting rid of the smell, the reason you remove the bottom layers of material is so any fish you?re leaving in the pond will have enough oxygen to survive the winter. And survive they will as long as you stop feeding them when the water temperature is less than 50F. At that temperature, it is really too cold for them to feed and any food will simply rot. The fish will survive as long as the water doesn?t freeze solidly to the bottom of the pond. If the pond is three to four feet deep, it will not freeze and your fish will be fine. Shallower ponds will either have to have a bubbler, a pump left running to keep an open area open or the fish removed to an aquarium for the winter. But start with removing the gunk.

About The Author

Copyright Doug Green, an award winning garden author who answers pond questions in his free newsletter at http://www.water-gardens-information.com.