Tuesday 25 December 2012

Barisan Nasional tidak sensitif isu agama

Berikut merupakan sms yang saya terima awal pagi tadi:-

Sender: +60133144843
Sent: 25-Dec-2012, 03:30:52
Season Greetings and Happy New Year, Salam mesra drpd Barisan Nasional, Janji ditepati.

Sekiranya anda adalah penerima sms di atas, apakah yang terlintas di fikiran anda selepas membacanya?

Berikut merupakan sesuatu yang terlintas di fikiran saya selepas membacanya:-
  1. Pancing undi, maklum lah PRU13 kan dah dekat...
  2. Ucapan yang tidak ikhlas mengambarkan wajah sebenar Barisan Nasional. Cuba anda amati ucapan di atas, kenapa ucap 'season greetings' dan bukannya 'Merry Christmas' atau 'Selamat menyambut hari natal' (Maklum lah hari ini kan cuti umum sempena menyambut hati natal)
  3. Siapa pengirimnya? Saya tak tahu dan tak ingin tahu. Pada pandangan saya cuma ada dua kemungkinan. Pertama: spam oleh Celcom dan kedua: Ahli barisan nasional disuruh untuk menghantar sms tersebut. (Siapa yang bayar kos tersebut? fikir-fikirkan lah...)
  4. Perbuatan parti lawan untuk menjatuhkan imej barisan nasional.
  5. Barisan nasional sengaja menjatuhkan imejnya sendiri sebab mereka berminat menjadi pembangkang selepas PRU13.
ramai yang terima sms sama tetapi pengirimnya lain-lain..

Friday 14 December 2012

Keyboard Shortcuts

Keyboard Shorcuts (Microsoft Windows)
  1. CTRL+C (Copy)
  2. CTRL+X (Cut)
  3. CTRL+V (Paste)
  4. CTRL+Z (Undo)
  5. DELETE (Delete)
  6. SHIFT+DELETE (Delete the selected item permanently without placing the item in the Recycle Bin)
  7. CTRL while dragging an item (Copy the selected item)
  8. CTRL+SHIFT while dragging an item (Create a shortcut to the selected item)
  9. F2 key (Rename the selected item)
  10. CTRL+RIGHT ARROW (Move the insertion point to the beginning of the next word)
  11. CTRL+LEFT ARROW (Move the insertion point to the beginning of the previous word)
  12. CTRL+DOWN ARROW (Move the insertion point to the beginning of the next paragraph)
  13. CTRL+UP ARROW (Move the insertion point to the beginning of the previous paragraph)
  14. CTRL+SHIFT with any of the arrow keys (Highlight a block of text). SHIFT with any of the arrow keys (Select more than one item in a window or on the desktop, or select text in a document)
  15. CTRL+A (Select all)
  16. F3 key (Search for a file or a folder)
  17. ALT+ENTER (View the properties for the selected item)
  18. ALT+F4 (Close the active item, or quit the active program)
  19. ALT+ENTER (Display the properties of the selected object)
  20. ALT+SPACEBAR (Open the shortcut menu for the active window)
  21. CTRL+F4 (Close the active document in programs that enable you to have multiple documents opensimultaneou sly)
  22. ALT+TAB (Switch between the open items)
  23. ALT+ESC (Cycle through items in the order that they had been opened)
  24. F6 key (Cycle through the screen elements in a window or on the desktop)
  25. F4 key (Display the Address bar list in My Computer or Windows Explorer)
  26. SHIFT+F10 (Display the shortcut menu for the selected item)
  27. ALT+SPACEBAR (Display the System menu for the active window)
  28. CTRL+ESC (Display the Start menu)
  29. ALT+Underlined letter in a menu name (Display the corresponding menu) Underlined letter in a command name on an open menu (Perform the corresponding command)
  30. F10 key (Activate the menu bar in the active program)
  31. RIGHT ARROW (Open the next menu to the right, or open a submenu)
  32. LEFT ARROW (Open the next menu to the left, or close a submenu)
  33. F5 key (Update the active window)
  34. BACKSPACE (View the folder onelevel up in My Computer or Windows Explorer)
  35. ESC (Cancel the current task)
  36. SHIFT when you insert a CD-ROMinto the CD-ROM drive (Prevent the CD-ROM from automatically playing)

Dialog Box - Keyboard Shortcuts
  1. CTRL+TAB (Move forward through the tabs)
  2. CTRL+SHIFT+TAB (Move backward through the tabs)
  3. TAB (Move forward through the options)
  4. SHIFT+TAB (Move backward through the options)
  5. ALT+Underlined letter (Perform the corresponding command or select the corresponding option)
  6. ENTER (Perform the command for the active option or button)
  7. SPACEBAR (Select or clear the check box if the active option is a check box)
  8. Arrow keys (Select a button if the active option is a group of option buttons)
  9. F1 key (Display Help)
  10. F4 key (Display the items in the active list)
  11. BACKSPACE (Open a folder one level up if a folder is selected in the Save As or Open dialog box)
Microsoft Natural Keyboard Shortcuts
  1. Windows Logo (Display or hide the Start menu)
  2. Windows Logo+BREAK (Display the System Properties dialog box)
  3. Windows Logo+D (Display the desktop)
  4. Windows Logo+M (Minimize all of the windows)
  5. Windows Logo+SHIFT+M (Restorethe minimized windows)
  6. Windows Logo+E (Open My Computer)
  7. Windows Logo+F (Search for a file or a folder)
  8. CTRL+Windows Logo+F (Search for computers)
  9. Windows Logo+F1 (Display Windows Help)
  10. Windows Logo+ L (Lock the keyboard)
  11. Windows Logo+R (Open the Run dialog box)
  12. Windows Logo+U (Open Utility Manager)
  13. Accessibility Keyboard Shortcuts
  14. Right SHIFT for eight seconds (Switch FilterKeys either on or off)
  15. Left ALT+left SHIFT+PRINT SCREEN (Switch High Contrast either on or off)
  16. Left ALT+left SHIFT+NUM LOCK (Switch the MouseKeys either on or off)
  17. SHIFT five times (Switch the StickyKeys either on or off)
  18. NUM LOCK for five seconds (Switch the ToggleKeys either on or off)
  19. Windows Logo +U (Open Utility Manager)
  20. Windows Explorer Keyboard Shortcuts
  21. END (Display the bottom of the active window)
  22. HOME (Display the top of the active window)
  23. NUM LOCK+Asterisk sign (*) (Display all of the subfolders that are under the selected folder)
  24. NUM LOCK+Plus sign (+) (Display the contents of the selected folder)
  25. NUM LOCK+Minus sign (-) (Collapse the selected folder)
  26. LEFT ARROW (Collapse the current selection if it is expanded, or select the parent folder)
  27. RIGHT ARROW (Display the current selection if it is collapsed, or select the first subfolder)

Shortcut Keys for Character Map
After you double-click a character on the grid of characters, you can move through the grid by using the keyboard shortcuts:
  1. RIGHT ARROW (Move to the rightor to the beginning of the next line)
  2. LEFT ARROW (Move to the left orto the end of the previous line)
  3. UP ARROW (Move up one row)
  4. DOWN ARROW (Move down one row)
  5. PAGE UP (Move up one screen at a time)
  6. PAGE DOWN (Move down one screen at a time)
  7. HOME (Move to the beginning of the line)
  8. END (Move to the end of the line)
  9. CTRL+HOME (Move to the first character)
  10. CTRL+END (Move to the last character)
  11. SPACEBAR (Switch between Enlarged and Normal mode when a character is selected)

Microsoft Management Console (MMC)
Main Window Keyboard Shortcuts
  1. CTRL+O (Open a saved console)
  2. CTRL+N (Open a new console)
  3. CTRL+S (Save the open console)
  4. CTRL+M (Add or remove a console item)
  5. CTRL+W (Open a new window)
  6. F5 key (Update the content of all console windows)
  7. ALT+SPACEBAR (Display the MMC window menu)
  8. ALT+F4 (Close the console)
  9. ALT+A (Display the Action menu)
  10. ALT+V (Display the View menu)
  11. ALT+F (Display the File menu)
  12. ALT+O (Display the Favorites menu)

MMC Console Window Keyboard Shortcuts
  1. CTRL+P (Print the current page or active pane)
  2. ALT+Minus sign (-) (Display the window menu for the active console window)
  3. SHIFT+F10 (Display the Action shortcut menu for the selected item)
  4. F1 key (Open the Help topic, if any, for the selected item)
  5. F5 key (Update the content of all console windows)
  6. CTRL+F10 (Maximize the active console window)
  7. CTRL+F5 (Restore the active console window)
  8. ALT+ENTER (Display the Properties dialog box, if any, for theselected item)
  9. F2 key (Rename the selected item)
  10. CTRL+F4 (Close the active console window. When a console has only one console window, this shortcut closes the console)

Remote Desktop Connection Navigation
  1. CTRL+ALT+END (Open the Microsoft Windows NT Security dialog box)
  2. ALT+PAGE UP (Switch between programs from left to right)
  3. ALT+PAGE DOWN (Switch between programs from right to left)
  4. ALT+INSERT (Cycle through the programs in most recently used order)
  5. ALT+HOME (Display the Start menu)
  6. CTRL+ALT+BREAK (Switch the client computer between a window and a full screen)
  7. ALT+DELETE (Display the Windows menu)
  8. CTRL+ALT+Minus sign (-) (Place a snapshot of the active window in the client on the Terminal server clipboard and provide the same functionality as pressing PRINT SCREEN on a local computer.)
  9. CTRL+ALT+Plus sign (+) (Place asnapshot of the entire client window area on the Terminal server clipboardand provide the same functionality aspressing ALT+PRINT SCREEN on a local computer.)

Microsoft Internet Explorer Keyboard Shortcuts
  1. CTRL+B (Open the Organize Favorites dialog box)
  2. CTRL+E (Open the Search bar)
  3. CTRL+F (Start the Find utility)
  4. CTRL+H (Open the History bar)
  5. CTRL+I (Open the Favorites bar)
  6. CTRL+L (Open the Open dialog box)
  7. CTRL+N (Start another instance of the browser with the same Web address)
  8. CTRL+O (Open the Open dialog box,the same as CTRL+L)
  9. CTRL+P (Open the Print dialog box)
  10. CTRL+R (Update the current Web )

Wednesday 12 December 2012

12-12-12 (Disember 12, 2012)

Tarikh hari ini ialah 12 haribulan disember, tahun 2012 atau jika ditulis dalam bentuk singkatan iaitu 12.12.12. Tarikh sebegini hanya wujud sekali dalam setiap seribu tahun dan tak mungkin kita akan melaluinya lagi dalam seumur hidup.

Maka dengan itu ramai pasangan kekasih yang telah memilih untuk mengingat tali pertunangan mahupun melangsungkan perkahwinan pada hari ini.
Kalau ikut kalender Feng Shui, 12.12.12 bukanlah tarikh terbaik untuk kahwin...
Hari ini saya lalui dengan sedikit cabaran tanpa diduga. Dugaan pertama saya pada hari ini ialah terserempak seseorang yang pernah melakarkan kenangan tidak baik dalam dairy hidup saya. Dia tiba-tiba muncul di depan saya dan menghulurkan tangan untuk bersalam serta memanggil nama saya tetapi walaupun telah lama saya tidak berjumpa dengannya, saya masih kenal dan saya tak akan memaafkannya sampai bila-bila.

Dengan sepantas kilat keputusan telah saya buat dan tidak mahu berjabat tangan dengannya. Saya buat-buat tak kenal dengannya dan hanya berkata 'Apa ni?'. Lepas itu saya tinggalkannya begitu sahaja. Nama penuhnya saya tak tahu, tapi orang panggil dia Hafiz.

Saya kenal Hafiz ketika dia bekerja menjaga gym di tempat saya bersenam kira-kira 3 tahun yang lepas. Kejadian berlaku pada hari terakhir dia bekerja dan pada hari itu juga saya membuat bayaran untuk yuran bulanan gym dan tidak ada resit diberikan kepada saya. Pada hari itu juga saya tertinggal telefon bimbit saya di dalam gym dan hilang. Walaupun dia tidak mengaku, saya tetap yakin yuran bulanan gym serta telefon bimbit saya diambilnya.

Dugaan kedua pula ialah ketika menjaga kolam renang di tempat kerja. Dua kejadian kanak-kanak hampir lemas berlaku disebabkan tak pandai berenang dan mujur tiada kejadian yang tidak diingini berlaku.

Walau apa pun, tahniah saya ucapkan kepada mereka yang melangsungkan perkahwinan mahupun bertunang pada hari ini. Semoga mereka bahagia selagi hayat dikandung badan.

Sekian, selamat malam.

Friday 7 December 2012

Cranky Old Man

What do you see nurses? . . .. . .What do you see?
What are you thinking .. . when you're looking at me?
A cranky old man, . . . . . .not very wise,
Uncertain of habit .. . . . . . . .. with faraway eyes?
Who dribbles his food .. . ... . . and makes no reply.
When you say in a loud voice . .'I do wish you'd try!'
Who seems not to notice . . .the things that you do.
And forever is losing . . . . . .. . . A sock or shoe?
Who, resisting or not . . . ... lets you do as you will,
With bathing and feeding . . . .The long day to fill?
Is that what you're thinking?. .Is that what you see?
Then open your eyes, nurse .you're not looking at me.
I'll tell you who I am . . . . .. As I sit here so still,
As I do at your bidding, .. . . . as I eat at your will.
I'm a small child of Ten . .with a father and mother,
Brothers and sisters .. . . .. . who love one another
A young boy of Sixteen . . . .. with wings on his feet
Dreaming that soon now . . .. . . a lover he'll meet.
A groom soon at Twenty . . . ..my heart gives a leap.
Remembering, the vows .. .. .that I promised to keep.
At Twenty-Five, now . . . . .I have young of my own.
Who need me to guide . . . And a secure happy home.
A man of Thirty . .. . . . . My young now grown fast,
Bound to each other . . .. With ties that should last.
At Forty, my young sons .. .have grown and are gone,
But my woman is beside me . . to see I don't mourn.
At Fifty, once more, .. ...Babies play 'round my knee,
Again, we know children . . . . My loved one and me.
Dark days are upon me . . . . My wife is now dead.
I look at the future ... . . . . I shudder with dread.
For my young are all rearing .. . . young of their own.
And I think of the years . . . And the love that I've known.
I'm now an old man . . . . . . .. and nature is cruel.
It's jest to make old age . . . . . . . look like a fool.
The body, it crumbles .. .. . grace and vigor, depart.
There is now a stone . . . where I once had a heart.
But inside this old carcass . A young man still dwells,
And now and again . . . . . my battered heart swells
I remember the joys . . . . .. . I remember the pain.
And I'm loving and living . . . . . . . life over again.
I think of the years, all too few . . .. gone too fast.
And accept the stark fact . . . that nothing can last.
So open your eyes, people .. . . . .. . . open and see.
Not a cranky old man .
Look closer . . . . see .. .. . .. .... . ME!!

Thursday 6 December 2012

30 Ways To Lose Your Belly Today

by Joe Wuebben and Jim Stoppani, PhD
Body Fat Level
Typically, when someone aspires to having a better six-pack - or a six-pack, period - he or she does it with a sense of urgency. We assume this applies to you, too. You want a lean, shredded midsection ASAP. But how long does it take? A few weeks? A few months? More than that? If we had a single answer, you'd be the first to know. But it depends on many factors, one of which is your starting point. (If you already have a four-pack, for example, you may be just weeks away.)

Whatever your situation, we feel your urgency, and we'd like to help you do something about it - today. Here, we give you 30 tips for burning the fat that's covering the washboard abs that lie beneath. All of these tips can be used throughout the course of a single day. (And as an added bonus for minding these tips, you'll actually burn fat while you sleep.) But, of course, don't stop after just one day. Follow as many of these tips as you can day in and day out, and soon enough the aforementioned starting point will be history.

First Thing in the Morning

1) Have a cup or two of coffee. Caffeine is found in most fat-burning supplements since it inhibits the storage of bodyfat and burns extra fat during exercise. Drink a large cup of coffee before cardio, but make sure it's black - don't add sugar or cream because the extra calories only impede your fat-burning efforts. Better yet, take 200-300 mg of a caffeine supplement. One study from Chonbuk National University (Chonju, Korea) found that caffeine and carnitine taken before a cycling workout increased fat-burning and endurance.

2) Supplement with BCAAs and carnitine before cardio. Cardio helps burn fat, but it can also burn muscle. So take 5 grams of branched-chain amino acids (BCAAs) and 1-2 grams of carnitine 30 minutes before cardio. BCAAs minimize protein breakdown, and carnitine maximizes fat-burning during the workout and helps maintain testosterone levels.


3) Do cardio before breakfast. When you do cardio on an empty stomach, your body is more apt to burn fat as its primary source of energy since glycogen stores are depleted from eight hours of fasting the night before. This might mean waking up 30 minutes earlier than normal, but the fat-burning benefits are worth it.


4) Do intervals. Any cardio is better than none, but intervals have been shown to burn more fat than cardio sessions done at a constant slow-to-moderate intensity. A study from Laval University (Ste-Foy, Quebec, Canada) found that subjects who trained with intervals lost nine times as much bodyfat as those who performed a moderate-intensity cardio program for 20 weeks. Try going for 20-25 minutes at a roughly 1:1 ratio of intense to slow/moderate intervals (for example, sprint for a minute, walk for a minute and repeat).

Breakfast

5) Eat eggs for breakfast. After cardio, it's time to eat, and it doesn't get any better than whole eggs. The yolks contain nutrients, such as healthy fats and lecithin, that enhance muscle growth, promote fat loss and enhance mental function. The cholesterol found in eggs helps to synthesize testosterone, which aids fat-burning indirectly by promoting gains in lean muscle. The fat in yolks also provides much-needed energy to your muscle cells and typically isn't stored as bodyfat. A study found that consuming eggs for breakfast reduced hunger and food intake for more than 24 hours, compared to a breakfast containing bagels. Two or three whole eggs plus 2-3 egg whites for breakfast should suffice.

Worried about the cholesterol from egg yolks? Don't - one study from the University of Connecticut (Storrs) found that subjects who consumed an extra whole egg (640 mg of additional cholesterol) each day did not experience an increase in the low-density lipoprotein (LDL) cholesterol particles associated with cardiovascular disease, compared to those not eating eggs.


6) Go slow. Along with protein and healthy fat, you should consume a slow-burning carbohydrate at breakfast. We suggest two slices of whole-wheat toast or 1 cup of cooked oatmeal. The slow-digesting carbs improve fat loss by keeping insulin levels steady and increasing the amount of fat you burn during exercise. You'll also have sustained energy for the next several hours, as whole grains digest slowly and feed your brain and muscles gradually. Researchers from Loughborough University (England) found that when athletes ate slow-digesting carbs at breakfast and lunch, they had lower insulin levels and higher levels of fat-burning during the day compared to those who ingested fast-digesting carbs. They also discovered that test subjects who ate slow carbs spared muscle glycogen better during exercise due to greater fat use. In addition, the fiber present in 100% whole wheat has been shown to aid fat loss and keep you feeling full so you don't overeat.


7) Eat half a grapefruit with breakfast. Consider this fruit a wildcard fat-burning food. One study from Scripps Clinic (San Diego) found that subjects who ate half a grapefruit three times a day lost an average of nearly 4 pounds in 12 weeks. This could be due in part to grapefruit's ability to reduce insulin levels as well as its high level of vitamin C, which is believed to be effective at burning fat.

Midmorning

8) Eat oatmeal. Let's assume it has been a couple of hours since breakfast. Time to eat again, as burning maximum fat requires eating 6-8 small meals a day spaced 2-3 hours apart to keep the metabolism stoked. Oatmeal is a great fat-burning snack because, like the whole-wheat bread you ate for breakfast, it contains loads of fiber. Consume about 1 cup of cooked oats now, but make sure it's not a flavored, sugar-laden kind.

9) Have some cottage cheese, too. No meal is complete without a good source of protein, and cottage cheese is about as convenient and bodybuilder-friendly as it gets because it's packed with protein and is low in carbs - 28 grams of protein and just 6 grams of carbs per cup. The protein is mostly slow-digesting casein, which decreases muscle breakdown and makes you feel fuller longer. Just be sure your cottage cheese is no more than 1% milkfat.


10) Drink lots of water. Drinking plenty of water throughout the day can actually increase your metabolic rate and leave you less likely to overeat since you'll feel fuller; likewise, being dehydrated can result in decreased fat-burning. A study from Germany found that when subjects drank about 2 cups of cold water, they increased their metabolic rate by 30% for more than an hour. Drink 2 cups of cold water between meals to keep your metabolism high. Drink regularly and make sure you consume at least a gallon of water a day.

Afternoon/Workout

11) Supplement with green-tea extract. Green tea contains both caffeine (mentioned earlier in this issue as a potent fat-burner) and catechins, phytochemical compounds that help burn fat. Your best bet is to supplement 500 mg of green-tea extract three times daily before meals, because an extract is absorbed more readily in the body than tea.

12) Warm up before you lift. If you can find just 10 extra minutes before you begin your resistance training to do a moderate warm-up on a treadmill, stationary bike or other form of cardio equipment, you'll get a leg up on fat-burning. Research shows you can burn up to 150 additional calories by doing a brief cardio session before training with weights.


13) Train large muscle groups. You burn more calories (and subsequently, more bodyfat) during and after a chest and back workout than from an arms workout simply because you're involving more muscle mass. For the same reason, you burn more calories training those larger bodyparts with free-weight compound exercises (squats for legs, barbell and dumbbell presses for chest, barbell and dumbbell rows for back) rather than isolation and machine moves (leg press or flyes, for example). One study presented at the 2005 National Strength and Conditioning Association's Annual Meeting reported that performing squats burned about 50% more calories than the leg press. But don't limit yourself to two bodyparts - doing a modified full-body workout in which you train, say, chest, back, shoulders and legs (save arms, calves and abs for another day) allows you to burn even more calories. In this case, try doing 1-2 exercises per bodypart, 3-5 sets each, and train each muscle group more frequently (such as twice each week).


14) Lift heavy. Common gym lore says you should lift with light weights and high reps to burn more calories and fat. Not necessarily. Studies have shown that training with heavy weight (doing sets of around six reps) keeps your metabolism higher and your testosterone levels elevated for longer after the workout, both of which result in greater fat-burning potential.


15) Keep your rest periods short. Just because you're training in the six-rep range doesn't mean you need to sit around for 3-5 minutes between sets. Short rest periods maximize calorie burn. Typically, we'd suggest 30 seconds between sets (research shows this rest period burns the most calories during the workout), but because you're training relatively heavy, feel free to bump that up to about one minute. To ensure muscle recovery with less rest, alternate bodyparts every other exercise. For example, if you're training chest and back with three exercises each, do a chest exercise, then a back move, then return to chest, and so on; if you're doing a modified full-body workout, go from chest to back to shoulders to legs, then return to chest. While one bodypart is being trained, the others get a chance to recover.


16) Extend your sets. Burning more calories by lifting weights means squeezing in more work in roughly the same amount of time. This is where techniques such as drop sets and rest-pause come into play. Say you're doing a set of six reps to failure on a given exercise. After the sixth rep, either decrease the weight and immediately rep out to failure again (drop set), or rest 15-20 seconds and perform a few more reps with the same weight (rest-pause). Extending sets in these manners burns more calories and fat. To avoid overtraining, which can actually limit fat loss, use such techniques on only the last set of each exercise.

Late Afternoon/Post-Workout

17) Load up on simple carbs postworkout. Who knew eating processed carbs could burn fat? At one time of day it will: postworkout. Immediately following intense exercise, muscles need replenishing via increased blood glucose (sugar) or they'll begin to break down. Less muscle mass means a slower metabolism, which is the last thing you want. Therefore, consume 60-100 grams of a fast-absorbing carbohydrate (a sports drink, white bread or white rice cakes) immediately after training to keep your metabolism revving.

18) Drink a whey protein shake. Your muscles need protein, too - and fast - to avoid breaking down immediately following weight training. Whey protein is the ideal fast-absorbing protein. Drink 20-40 grams mixed in water within 60 minutes after lifting. Data from a 2004 Journal of Nutrition study shows that when whey protein makes up a good portion of dietary protein, it enhances fat loss.


19) Take creatine. This popular bodybuilding supplement isn't just for adding size. Creatine increases metabolism when coupled with lifting, burning up to 100 additional calories a day. Take 3-5 grams of creatine along with your postworkout carbs and protein.


20) Eat a handful of nuts. If you have a long gap between your postworkout meal and dinner, you need to squeeze in another snack/meal to maintain your metabolism. Eating a handful of almonds works nicely. Studies have shown that those who eat nuts have an easier time staying lean.

Evening

21) Have a salad before dinner. The key to reducing fat intake at dinner is making sure you don't eat too much. In a clinical study at Pennsylvania State University (University Park), having a salad as an appetizer was shown to lead to eating 12% less at the main course, since lettuce and other healthy salad ingredients (including nuts, garbanzo beans and vegetables) help you feel fuller. But avoid unhealthful salad additives, such as fatty dressings and crumbled blue cheese, which sabotage your efforts.

22) Eat fish for dinner. The healthful omega-3 fatty acids found in fish such as salmon and trout can promote fat loss. One study showed that individuals who ate fish on a daily basis dropped more weight than occasional fish eaters did. Of course, that doesn't mean fried fish - make sure yours is grilled.


23) Have a side of broccoli. This superstar vegetable is nutrient-dense and high in fiber, both of which aid your fat-loss efforts by making you feel full. Broccoli is also high in calcium (which many studies have shown is linked to weight loss), not to mention vitamin C (another potential fat-burner) as well as chromium (which curbs carb cravings and stabilizes insulin levels). So place a pile of broccoli on your dinner plate next to your salmon.


24) Have a glass of fat-free milk. Dairy products fight fat because of their calcium content, so when deciding what to drink with your dinner, a glass of milk is a great choice. (The fact that it contains protein doesn't hurt, either.) We suggest fat-free because, well, there's no fat in it. But we'll give 1% a pass, too.


25) Eat fruit for dessert. Don't spoil a perfectly healthy meal with a sugar- and fat-laden dessert. Got a sweet tooth? Eat a piece of fruit after dinner, such as an apple or pear (we assume a grapefruit after dinner doesn't sound appetizing). Fruit is generally low in calories, high in fiber and loaded with antioxidants such as vitamin C - all allies in your fat-burning efforts.


26) Take a walk after dinner. Got a dog? Take him for a walk after dinner. No dog? Go for a walk anyway. It's not rocket science: Taking a nice, leisurely walk burns additional calories, which is helpful after a substantial dinner, especially if you "accidentally" ate too much. Even if it's just a 20-minute stroll, a walk does you good - but try to keep a decent pace.

Late Night

27) Avoid all carbs. What not to do is just as important as what you should do. That said, steer clear of carbohydrates after dinner, because those eaten in the late evening are destined to be stored as bodyfat. The one exception to this rule is if you train late at night. If so, you need to consume simple carbs postworkout as mentioned earlier.

28) Eat a slow protein. To maintain your muscle mass you should eat something late at night, and protein is the best choice. A shake is ideal because many powders are free of carbs and fat. Casein protein (as opposed to whey protein) is your best bet because it's slow-digesting and feeds your muscles gradually while you sleep, which minimizes muscle wasting and, as a result, promotes a high metabolism. Thus, casein offers greater fat-burning potential.


29) Take ZMA at bedtime. The supplement ZMA contains zinc, a mineral crucial to staying lean; low levels of zinc can result in less testosterone in the body and lower metabolism. Not sure if you're low on zinc? Research shows that hard-training athletes are low in zinc. As long as you work out harder than your girlfriend, you probably are, too. Just to be safe, take a ZMA supplement on an empty stomach about 30-60 minutes before going to sleep.


30) Get at least 7-8 hours of sleep. Missing out on sleep can mean missing out on muscle repair that occurs when your body is at rest. Messing with the repair process means less muscle and, subsequently, a slower metabolism. If your alarm is set to go off at 7 a.m., be in bed by midnight. Then wake up and repeat these 30 steps all over again! M&F

Wednesday 5 December 2012

Masalah mesin ATM lagi...

Hari ini saya nak sambung lagi cerita semalam yang mengecewakan di sini. Seperti yang saya janjikan semalam, hari ini saya bertandang semula ke mesin ATM cawangan bank yang sama.

Transaksi pertama saya ialah mengeluarkan wang sebanyak RM20.00 dan tidak berjaya.
Lepas itu saya beralih ke mesin deposit dan mendepositkan sebanyak RM50.00. Transaksi diterima dan berikut merupakan resit yang dikeluarkan oleh mesin deposit.
Selepas urusan mendeposit di terima saya cuba mengeluarkan wang di mesin ATM. Transaksi yang pertama ialah mengeluarkan RM75.00 dan tak berjaya. Seterusnya saya cuba pula mengeluarkan sebanyak RM50.00 (mana tahu mesin ATM takda duit RM5 dan RM10), juga tidak berjaya dengan alasan yang sama seperti resit pada gambar di bawah.
Lepas itu saya terdengar ada seorang yang juga telah membuat pengeluaran di ketiga-tiga mesin ATM di situ berkata kepada rakannya bahawa mesin-mesin ATM semuanya kehabisan wang. Beliau seterusnya terpaksa memindahkan wangnya dari akaunnya ke bank lain dan mengeluarkannya di bank lain.

Untuk pengetahuan semua, saya merupakan bekas pegawai bank dan pernah diberi tugas untuk menjaga perkhidmatan mesin ATM. Kami akan disuruh memasukkan wang sekiranya mesin ATM kehabisan wang pada bila-bila masa termasuk hujung minggu.

Mungkin esok saya akan cuba mengeluarkan wang melalui mesin ATM di cawangan yang sama lagi... Mungkinkah masalah yang sama akan berlaku lagi? atau mesin ATM cawangan bank tersebut tidak beroperasi pada waktu malam?

Nasib Si Jambu Di Depan Rumahku...

Kejadian ini berlaku tiga hari yang lepas iaitu pada 02/12/2012. Pokok jambu yang saya tanam beberapa tahun yang lepas rendang pada sebelah paginya telah kelihatan telanjang pada sebelah malamnya ketika pulang kerja seperti gambar di bawah.
02/12/2012
Ketika ianya baru ditanam, pihak bandaraya yang memotong rumput setiap bulan telah mencantasnya dan hanya tinggal beberapa inci sahaja dari pangkalnya. Namun ia tetap gagah dan membesar selepas itu sehingga lah pada 02/12/2012 lepas telah dicantas sekali lagi oleh mereka yang tidak berhati perut. Dua gambar yang berikut menunjukkan bekas yang telah dipotong dengan senjata tajam.
02/12/2012

02/12/2012
Pagi ini saya telah memotong dengan gergaji pada bahagian yang telah dicantas supaya nampak kemas. Saya ada bertanya beberapa jiran berdekatan dan kebanyakan mereka ingatkan saya sendiri yang menyuruh seseorang mencantasnya. Beginilah kehidupan di bandar, rumah sebelah kena masuk pencuri pun tak tahu...
05/12/2012
Saya tetap berharap pokok jambu ini akan kembali rendang dan berbuah suatu hari nanti. Kepada si pelaku, saya tak ingin tahu siapa anda dan mudah-mudahan anda akan insaf serta menyesal dengan perbuatan anda. Confucius pernah berkata "don't do to others what you would not want yourself", kalau terkena batang hidung anda sendiri suatu hari nanti jangan pula salahkan atau marahkan pelakunya sebab anda sendiri pernah berbuat demikian.
05/12/2012

Tuesday 4 December 2012

Masalah Mesin ATM dan Mesin Deposit

Hari ini saya nak kongsikan masalah yang saya alami sebentar tadi. Tujuan saya mengunjungi mesin ATM ialah untuk membuat transaksi dengan memasukkan atau mengeluarkan wang supaya akaun saya aktif.

Akaun simpanan yang tidak mempunyai transaksi dalam suatu jangka masa tertentu akan diklasifikasikan sebagai akaun yang 'tidak aktif' serta tidak boleh membuat sebarang transaksi lagi sehingga ianya diaktifkan oleh pihak bank. Pengaktifan akaun pula akan dikenakan yuran sebanyak RM10 dan saya pernah diberitahu oleh pihak bank bahawa caj tersebut dikenakan oleh BNM (Bank Negara Malaysia). Saya telah beberapa kali dikenakan yuran pengaktifan akaun dan anda boleh bacanya di sini.

Transaksi pertama yang saya buat tadi ialah mengeluarkan RM20.00 tetapi tidak berjaya dan skrin di bawah sempat saya rakamkan dengan kamera sebagai bukti.
Mungkin semua mesin ATM dah kehabisan duit...
Lepas itu saya cuba mesin ATM yang lain pula dan masalahnya tetap sama seperti pada skrin di atas. Saya telah mencuba tiga mesin ATM yang berlainan dan resit yang saya dapat ialah seperti di bawah.
Tiga mesin berbeza dengan masalah yang sama...
Kemudian saya cuba pula masukkan duit pada mesin deposit yang bersebelahan dengan mesin ATM, mesin deposit asyik menyuruh saya mengambil duit yang ingin saya depositkan, lepas itu disuruh masukkannya semula sebanyak beberapa kali berulang-ulang, semuanya tidak berjaya. Entah apa sebabnya, mungkin duit yang saya nak depositkan itu tidak diterima (mana tahu duit tiru) atau mesin deposit tersebut tidak menerima wang kertas RM10.
Tak bagi sebab kenapa duit saya tak diterima...
Akhirnya saya terpaksa beredar tanpa sebarang transaksi yang berjaya. Bulan lepas saya depositkan RM10 tanpa sebarang masalah. Saya akan cuba lagi esok.

Kesimpulan saya dari masalah diatas pada hari ini ialah, kadang-kadang mesin-mesin ini tidak membantu malah menyusahkan pengguna.

Saturday 1 December 2012

Kerana Nila Setitik Rosak Susu Sebelanga

Hari ini saya ingin berkongsi pengalaman dengan sesiapa sahaja yang mengikuti serta terbaca blog saya. Tiada niat di hati untuk menjatuhkan maruah sesiapa yang berkaitan tetapi sekadar berkongsi pandangan. Kepada pembaca yang terasa atau terkilan ribuan kemaafan saya pohon dari hujung rambut hingga ke hujung kaki.

Kejadian ini berlaku ketika saya bertugas untuk menjaga kolam renang di tempat bekerja. Kolam renang yang saya jaga itu kecil sahaja iaitu dengan kelebaran 3 meter dan panjangnya cuma 30 meter dengan kedalaman 1.2 meter (4 kaki) sahaja.

Proper aquatic attire...

Saya yakin setiap kolam renang mempunyai syarat-syarat tertentu yang harus dipatuhi oleh setiap pengguna dan salah satunya ialah penggunaan pakaian renang. Boleh dikatakan pakaian renang adalah wajib jika anda ingin mandi di kolam renang dengan tujuan tertentu. Begitu juga dengan kolam renang di tempat kerja saya.

Tujuan berpakaian renang di kolam renang tempat saya bekerja ialah seperti berikut:-

  • Disebabkan saiz kolam renang tersebut kecil dan jika tidak diwajibkan penggunaan pakaian renang, kejernihan serta kebiruan airnya akan terjejas dengan cepat jika ramai pengguna. Ini di sebabkan klorin dalam kolam renang yang tinggi boleh menanggalkan warna pada pakaian dan seterusnya menyebabkan air berwarna kuning. Sekiranya berlarutan dan ramai pengguna, warnanya akan bertambah teruk sehingga menjadi kehijauan seperti warna air tebu. Untuk pengetahuan anda semua, air kolam renang tidak ditukar dan proses pembersihan dilakukan 24 jam sehari melalui sistem penapisan tersendiri. Sekiranya air kolam telah kotor, sistem penapisan memerlukan masa kira-kira satu hingga dua hari untuk menjernihkannya semula.
  • Memandangkan kolam renang tempat saya bekerja itu kepunyaan hotel bertaraf 4 bintang, keselesaan serta standard amatlah kami utamakan. Apa perasaan anda sebagai pelanggan jika tahap kejernihan air di kolam renang mengecewakan ketika anda ingin berenang?
  • Sistem penapisan akan mengalami banyak masalah seperti tersumbat sekiranya pengguna kolam renang tidak diwajibkan menggunakan pakaian renang. Ini berikutan bulu-bulu pada pakaian yang tertanggal akan masuk ke sistem penapisan dan menyebabkan tersumbat serta tidak menjalankan fungsinya dengan sempurna. Cuba anda pergi ke kedai menjual pakaian renang dan perhatikan apa bezanya pakaian biasa dengan pakaian renang. Semua pakaian renang menggunakan kain nylon dan tidak berbulu bukan?
Berbalik kepada kejadian yang berlaku semalam. Pelanggan tersebut datang ke kolam renang bertiga iaitu suami, isteri dan seorang anak. Kedua-dua suami dan anak lengkap berpakaian renang tetapi isteri menggunakan kemeja-T. Ketika pendaftaran, saya telah maklumkan kepada mereka bahawa penggunaan kemeja-T adalah dilarang.

Selepaskan pendaftaran selesai mereka bergerak menuju ke hujung kolam renang dan pada mulanya hanya si suami dan anak sahaja yang masuk ke kolam renang. Setelah beberapa ketika si isteri mulai bergerak ke tepi kolam dan memasukkan kaki ke dalam kolam. Tidak lama selepas itu si isteri telah berada di dalam kolam renang. Ketika saya ternampak si isteri dengan kemeja-T (kain cotton pula tu) di dalam kolam renang, saya terpaksa menjalankan tugas untuk memaklumkan semula bahawa pengunaan kemeja-T adalah di larang.

Dipendekkan cerita, si isteri pun keluar dari kolam renang dan duduk di kerusi sehingga si suami dan anaknya keluar dari kolam renang dan beredar untuk balik. Ketika beredar, tuala yang mereka minta dari saya ditinggalkan di kerusi dan tidak mengembalikannya kepada saya. Saya mulai sedar yang mereka ini tidak gembira dan mungkin marah. Ketika melalui kaunter pendaftaran si suami melontarkan solan berikut kepada saya:-

'Swimming pool kamu ini standard olympik ke?' (Saya tersentak seketika dan tidak tahu apa nak jawab). Lepas itu si suami tanya lagi, 'swimming pool kamu ini standard olympik ke?'. Maka saya pun menjawab, "Bukan". Lepas itu si isteri dengan suara yang agak lantang memberitahu saya, 'The pool is belong to the guest, we are paying..." sambil meninggalan kolam renang dan saya tidak menjawab apa-apa.

Untuk makluman, Si suami ini merupakan seorang anggota polis berpangkat 'inspector' dan beginilah standard penguatkuasa di negara kita. Tidak dapat dinafikan bahawa bukan semua penguatkuasa di negara kita berkelakuan sedemikian namun kerana dia seorang tercemar semua imej penguatkuasa seluruh negara.

Ini merupakan salah satu contoh penguatkuasa yang angkuh bila ada kuasa sikit, kalau diberi pangkat yang lebih besar agaknya lagi teruk penyalahan kuasa yang mereka akan buat.

Sehingga ke saat ini, saya mempunyai banyak persepsi negatif terhadap penguatkuasa di negara kita. Sebelum ini saya juga ada berkongsi satu pengalaman melibatkan seorang penguatkuasa yang mengertak saya di laman sosial facebook. Ceritanya ada di sini. Jika ada masa terluang saya akan berkongsi dengan anda lagi di blog yang akan datang.

Sekian.

Tuesday 27 November 2012

Youngest Bodybuilder In The World - Giuliano Stroe

Giuliano Stroe (born July 18, 2004) – Italian athlete and bodybuilder.Giuliano started lifting weights when he was 2year old. His family now lives in Florence, Italy. Young athlete took place in the pages of Guinness Book of Records after an incredible exercise in coordination.

Source

Monday 26 November 2012

PSY - GANGNAM STYLE (강남스타일) MV


Source

2012 F1 World Championship Standings

Drivers:                    Constructors:             
 1.  Vettel       281        1.  Red Bull-Renault          460
 2.  Alonso       278        2.  Ferrari                   400
 3.  Raikkonen    207        3.  McLaren-Mercedes          378
 4.  Hamilton     190        4.  Lotus-Renault             303
 5.  Button       188        5.  Mercedes                  142
 6.  Webber       179        6.  Sauber-Ferrari            126
 7.  Massa        122        7.  Force India-Mercedes      109
 8.  Grosjean      96        8.  Williams-Renault           76
 9.  Rosberg       93        9.  Toro Rosso-Ferrari         26
10.  Perez         66       10.  Carteham-Renault            0 
11.  Hulkenberg    63       11.  Marussia-Cosworth           0
12.  Kobayashi     60       12.  HRT-Cosworth                0
13.  Schumacher    49       
14.  Di Resta      46       
15.  Maldonado     45       
16.  Senna         31       
17.  Vergne        16       
18.  Ricciardo     10
19.  Petrov         0
20.  Glock          0
21.  Pic            0
22.  Kovalainen     0
23.  D'Ambrosio     0
24.  Karthikeyan    0
25.  De La Rosa     0 

Friday 23 November 2012

2012 FORMULA 1 BRAZILIAN GP

RACE DAY
Classified:

Pos  Driver        Team                       Time
 1.  Button        McLaren-Mercedes           1h45:22.656
 2.  Alonso        Ferrari                    +     2.754
 3.  Massa         Ferrari                    +     3.615
 4.  Webber        Red Bull-Renault           +     4.936
 5.  Hulkenberg    Force India-Mercedes       +     5.708
 6.  Vettel        Red Bull-Renault           +     9.453
 7.  Schumacher    Mercedes                   +    11.900
 8.  Vergne        Toro Rosso-Ferrari         +    28.600
 9.  Kobayashi     Sauber-Ferrari             +    31.200
10.  Raikkonen     Lotus-Renault              +     1 lap
11.  Petrov        Caterham-Renault           +     1 lap
12.  Pic           Marussia-Cosworth          +     1 lap
13.  Ricciardo     Toro Rosso-Ferrari         +     1 lap
14.  Kovalainen    Caterham-Renault           +     1 lap
15.  Rosberg       Mercedes                   +     1 lap
16.  Glock         Marussia-Cosworth          +    2 laps
17.  De la Rosa    HRT-Cosworth               +    2 laps
18.  Karthikeyan   HRT-Cosworth               +    2 laps
19.  Di Resta      Force India-Mercedes       +    3 laps

Fastest lap: Hamilton, 1:18.069

Not classified/retirements:

Driver        Team                         On lap
Hamilton      McLaren-Mercedes             55
Grosjean      Lotus-Renault                6
Maldonado     Williams-Renault             2
Senna         Williams-Renault             1
Perez         Sauber-Ferrari               1
QUALIFYING
Pos Driver             Team                 Time
 1. Lewis Hamilton     McLaren-Mercedes     1m12.458s - Q3 
 2. Jenson Button      McLaren-Mercedes     1m12.513s - Q3
 3. Mark Webber        Red Bull-Renault     1m12.581s - Q3
 4. Sebastian Vettel   Red Bull-Renault     1m12.760s - Q3
 5. Felipe Massa       Ferrari              1m12.987s - Q3
 6. Pastor Maldonado   Williams-Renault     1m13.174s - Q3
 7. Nico Hulkenberg    Force India-Mercedes 1m13.206s - Q3
 8. Fernando Alonso    Ferrari              1m13.253s - Q3
 9. Kimi Raikkonen     Lotus-Renault        1m13.298s - Q3
10. Nico Rosberg       Mercedes             1m13.489s - Q3
11. Paul di Resta      Force India-Mercedes 1m14.121s - Q2
12. Bruno Senna        Williams-Renault     1m14.219s - Q2
13. Sergio Perez       Sauber-Ferrari       1m14.234s - Q2
14. Michael Schumacher Mercedes             1m14.334s - Q2
15. Kamui Kobayashi    Sauber-Ferrari       1m14.380s - Q2
16. Daniel Ricciardo   Toro Rosso-Ferrari   1m14.574s - Q2
17. Jean-Eric Vergne   Toro Rosso-Ferrari   1m14.619s - Q2
18. Romain Grosjean    Lotus-Renault        1m16.967s - Q1
19. Vitaly Petrov      Caterham-Renault     1m17.073s - Q1
20. Heikki Kovalainen  Caterham-Renault     1m17.086s - Q1
21. Timo Glock         Marussia-Cosworth    1m17.508s - Q1
22. Charles Pic        Marussia-Cosworth    1m18.104s - Q1
23. Narain Karthikeyan HRT-Cosworth         1m19.576s - Q1
24. Pedro de la Rosa   HRT-Cosworth         1m19.699s - Q1
    107%                                    1m20.330S 
PRACTICE 3
Pos Driver             Team                 Time       Gap
 1. Jenson Button      McLaren-Mercedes     1m13.188s
 2. Sebastian Vettel   Red Bull-Renault     1m13.245s  + 0.057
 3. Mark Webber        Red Bull-Renault     1m13.385s  + 0.197
 4. Lewis Hamilton     McLaren-Mercedes     1m13.389s  + 0.201
 5. Romain Grosjean    Lotus-Renault        1m13.420s  + 0.232
 6. Paul di Resta      Force India-Mercedes 1m13.486s  + 0.298
 7. Nico Hulkenberg    Force India-Mercedes 1m13.602s  + 0.414
 8. Fernando Alonso    Ferrari              1m13.691s  + 0.503
 9. Pastor Maldonado   Williams-Renault     1m13.700s  + 0.512
10. Felipe Massa       Ferrari              1m13.712s  + 0.524
11. Bruno Senna        Williams-Renault     1m13.948s  + 0.760
12. Nico Rosberg       Mercedes             1m14.126s  + 0.938
13. Sergio Perez       Sauber-Ferrari       1m14.190s  + 1.002
14. Kamui Kobayashi    Sauber-Ferrari       1m14.192s  + 1.004
15. Michael Schumacher Mercedes             1m14.347s  + 1.159
16. Daniel Ricciardo   Toro Rosso-Ferrari   1m14.687s  + 1.499
17. Jean-Eric Vergne   Toro Rosso-Ferrari   1m14.972s  + 1.784
18. Vitaly Petrov      Caterham-Renault     1m15.159s  + 1.971
19. Heikki Kovalainen  Caterham-Renault     1m15.707s  + 2.519
20. Timo Glock         Marussia-Cosworth    1m15.763s  + 2.575
21. Charles Pic        Marussia-Cosworth    1m16.059s  + 2.871
22. Pedro de la Rosa   HRT-Cosworth         1m16.198s  + 3.010
23. Narain Karthikeyan HRT-Cosworth         1m16.793s  + 3.605
24. Kimi Raikkonen     Lotus-Renault        no time
PRACTICE 2
Pos Driver             Team                 Time       Gap
 1. Lewis Hamilton     McLaren-Mercedes     1m14.026s
 2. Sebastian Vettel   Red Bull-Renault     1m14.300s  + 0.274
 3. Mark Webber        Red Bull-Renault     1m14.523s  + 0.497
 4. Felipe Massa       Ferrari              1m14.553s  + 0.527
 5. Fernando Alonso    Ferrari              1m14.592s  + 0.566
 6. Michael Schumacher Mercedes             1m14.654s  + 0.628
 7. Nico Rosberg       Mercedes             1m14.669s  + 0.643
 8. Jenson Button      McLaren-Mercedes     1m14.863s  + 0.837
 9. Romain Grosjean    Lotus-Renault        1m14.994s  + 0.968
10. Paul di Resta      Force India-Mercedes 1m15.129s  + 1.103
11. Nico Hulkenberg    Force India-Mercedes 1m15.131s  + 1.105
12. Kimi Raikkonen     Lotus-Renault        1m15.371s  + 1.345
13. Bruno Senna        Williams-Renault     1m15.432s  + 1.406
14. Sergio Perez       Sauber-Ferrari       1m15.542s  + 1.516
15. Kamui Kobayashi    Sauber-Ferrari       1m15.839s  + 1.813
16. Daniel Ricciardo   Toro Rosso-Ferrari   1m15.902s  + 1.876
17. Pastor Maldonado   Williams-Renault     1m15.953s  + 1.927
18. Jean-Eric Vergne   Toro Rosso-Ferrari   1m16.048s  + 2.022
19. Vitaly Petrov      Caterham-Renault     1m16.126s  + 2.100
20. Heikki Kovalainen  Caterham-Renault     1m16.655s  + 2.629
21. Pedro de la Rosa   HRT-Cosworth         1m17.244s  + 3.218
22. Timo Glock         Marussia-Cosworth    1m17.675s  + 3.649
23. Charles Pic        Marussia-Cosworth    1m18.127s  + 4.101
24. Narain Karthikeyan HRT-Cosworth         1m18.139s  + 4.113
PRACTICE 1
Pos Driver              Team                 Time       Gap
 1. Lewis Hamilton      McLaren-Mercedes     1m14.131s
 2. Sebastian Vettel    Red Bull-Renault     1m14.140s  + 0.009
 3. Mark Webber         Red Bull-Renault     1m14.198s  + 0.067
 4. Jenson Button       McLaren-Mercedes     1m14.217s  + 0.086
 5. Fernando Alonso     Ferrari              1m14.392s  + 0.261
 6. Felipe Massa        Ferrari              1m14.716s  + 0.585
 7. Romain Grosjean     Lotus-Renault        1m14.719s  + 0.588
 8. Paul di Resta       Force India-Mercedes 1m14.738s  + 0.607
 9. Pastor Maldonado    Williams-Renault     1m15.015s  + 0.884
10. Nico Hulkenberg     Force India-Mercedes 1m15.050s  + 0.919
11. Michael Schumacher  Mercedes             1m15.114s  + 0.983
12. Kamui Kobayashi     Sauber-Ferrari       1m15.255s  + 1.124
13. Sergio Perez        Sauber-Ferrari       1m15.396s  + 1.265
14. Valtteri Bottas     Williams-Renault     1m15.413s  + 1.282
15. Daniel Ricciardo    Toro Rosso-Ferrari   1m15.587s  + 1.456
16. Kimi Raikkonen      Lotus-Renault        1m15.701s  + 1.570
17. Jean-Eric Vergne    Toro Rosso-Ferrari   1m16.048s  + 1.917
18. Nico Rosberg        Mercedes             1m16.315s  + 2.184
19. Giedo van der Garde Caterham-Renault     1m16.460s  + 2.329
20. Timo Glock          Marussia-Cosworth    1m16.506s  + 2.375
21. Vitaly Petrov       Caterham-Renault     1m16.617s  + 2.486
22. Charles Pic         Marussia-Cosworth    1m17.234s  + 3.103
23. Pedro de la Rosa    HRT-Cosworth         1m17.678s  + 3.547
24. Narain Karthikeyan  HRT-Cosworth         1m17.895s  + 3.764

Wednesday 21 November 2012

Common Mistake During Off-Season

1) Not Eating Enough
Women tend to fall victim to this mistake a lot more than men. The reason behind this is that women hate putting on weight and after looking so good on stage the last thing that they want to do is put on FAT. So they continue to eat like they are still dieting. The result is they don’t have the energy to make any new gains or improvements to their body and, in many cases, lose muscle mass. The off season is the time of year a person makes 95% of their improvements to their physique. Without the energy and the fuel, via a surplus of healthy clean food, you cannot make the improvements you need. Make sure that you are eating enough calories to enable you to make those improvements and show up better next time you step on stage. Though you might put on a little body fat, the body fat will come off once you diet down for your next show.

2) Not Eating Enough Healthy Clean Foods
What is the first thing you do after you step off the stage with all of your trophies (let’s be optimistic)? You go directly to your favorite restaurant, or fast food place, and EAT. Granted, it is fine to indulge in good food after the show is over. You earned it. However, don’t let a fast food frenzy spill into your off season diet. Now, above I talked about taking in enough calories so you can put on good size in the off season. You might say ‘fast food and junk food are calorie dense so why not have them once or twice a day so I can bump up my overall calories?” While you want to have excess calories while bulking, the majority of those calories should be from clean healthy foods: lean cuts of meat, complex carbohydrates and healthy fats. The off season is the time to put on size but the majority of it should be muscle, not fat. A diet riddled with junk food will result in little muscle gain and plenty of fat storage. Clean it up and you beef it up!

3) Staying away from Carbohydrates
Carbohydrates are a very important part of the off season diet and a great energy source, if used properly throughout the day. Simple carbohydrates (i.e., fast digesting) are great to have post-workout because they spike your insulin level and drive the glycogen into your muscles. They also help to drive the amino acids from your protein shake, that you should have post-workout, with that simple carbohydrate to aid in protein synthesis (i.e., muscle building). Complex carbohydrates provide a more prolonged energy source and are great to have for breakfast or later in the day. Examples of complex carbohydrates are oats, brown rice and sweet potatoes. Examples of simple carbohydrates are sugars, white bread and pasta.

4) No Cardio
This is a huge mistake that I see all the time and 99% of the time men fall victim to the no cardio approach in the off season. They justify it by saying “I don’t want to lose any size”. Well, I am here to tell you that three 30 minute cardio sessions a week will do wonders for your bulking phase. By incorporating a cardio routine into your workout program, your appetite will go through the roof, which will make it a lot easier to eat clean healthy food. You also will improve your cardiovascular system, which is critical when lifting heavy. I have seen countless guys fail to reach their desired rep range because their cardiovascular system failed on them. They were strong enough to get those extra 2 reps but were too out of breath and had to rack the weight. Sooner or later you will start losing muscle if you don’t reach your desired rep range. If you want to put on that size start, then start doing some cardio.

5) Too Much Cardio
Ladies, this is where many of you slip up. You don’t want to put on those couple of extra pounds so you stick to your contest prep cardio program. Your body cannot make improvements in muscle size and shape if you are expending too much energy with cardio. Most people (guys and gals) should stick to a moderate cardio program like 3-4 low intensity 20-30 minute sessions a week. This will keep both your metabolism humming and your appetite up and, most importantly you will be working the heart, which is the most important muscle of all.

6) Too Much Machine Use
Too many trainers rely too heavily on machine use in their workout programs. With all the new fancy machines out now, who can blame them? They are comfortable, smooth and easy to use. But I have the motto “nothing in weight lifting is easy”. These machines do have benefits, when used properly and are great to supplement your program (I like to use them at the end of the workout, if I use them at all) but nothing works better than free weight basics. Free weight basics, with barbells and dumbbells, like squats, deadlifts, rows, bench etc., should be the bread and butter of all of your workouts off season and pre-contest. They recruit the most muscle fiber use which will lead to maximum growth and improvement. Only after you have exhausted maximum energy with the free weight basics, should you think about using machines or cables. Remember, the harder you work, the better the results and nothing is harder than free weights.

7) Not Enough Rest/ Recovery Time

In the off-season, your major goal is to put on lean muscle mass. Many novice trainers don’t realize that you do all your growing outside the gym. Even some experienced lifters find it hard to stay away from the gym in the off season. They do everything right: eat clean, workout out hard, but forget to give their body’s enough rest and recovery time between workouts so gains are negligible. You break down the muscle tissue in the gym, given that you fuel your body with nutritious food. The final piece of the puzzle is time. You need to give your body time to recover. Without adequate time to recover, you will break down already broken down muscle tissue caused by over training. There is a lot of debate over how long a muscle needs to rest/recover from a workout before you should work it out again. I am a big believer in 72 hours, or 3 days of recovery time. If the muscle still seems to be sore, give it another day of rest. The last thing you want to do is to injure yourself.

8) Scale
Worrying about the scale has caused a lot of men to put on fat in the off season. Men love stating how much they weigh, if the number is above 200 lbs. So in their pursuit to put on as much weight as possible, most of these ego driven males end up putting on a substantial amount of body fat. Your body cannot continue to add pounds of lean muscle mass each week, so if your weight continues to increase every week, you are probably putting on too much body fat. I tell my clients to focus on what they look like, not on what the scale says.

Women are the complete opposite once they see their weight go up; they either stop eating as much or do a lot of cardio. This shift is driven by the pursuit to keep in contest shape. However, this practice will make it extremely difficult to make improvements.

9) Lack of a Goal

This issue is for my competing athletes and starts immediately after your contest is over. You should talk to the judges about your presentation to help you understand where you can improve and what your strong points are. Then, in the next week or so, sit down with your personal trainer and discuss how you are going to approach the off season and make the improvements to your physique. I see many competitors, pros and amateurs alike, who show up every year looking the same. These individuals don’t improve and also don’t win. Judges take notice of competitors who improve on weak points and they will reward you with a higher placing. So in the beginning of the off season, make some short and long term goals for yourself; this will help keep you focused on the improvements that you need to make between competitions.

10) Skipping Meals:
This is a common mistake made by the hard gainers. They are not hungry so they either push back the meal by an hour, or worse, just skip it all together. This is a big mistake. Your body needs protein every 2.5-3 hours so your muscles can have a steady stream of available amino acids. You need to keep your body in a positive nitrogen balance. When your body doesn’t have enough amino acids, it goes to your muscles to find them. Your body will begin to eat away at your hard-earned muscle for fuel, a result you must avoid. This is referred to as a catabolic state (i.e., muscle wasting). You want to be in a positive nitrogen balance as much as possible, which is referred to as the anabolic state (i.e.,muscle gaining). If you can’t stomach a full meal, then try to suck down a whey shake. This will give you enough amino acids until you eat your next meal.

The off-season is a time to make improvements to your physique. Use this time as productively as possible by avoiding any of the mistakes discussed above. Wasted time is wasted growth so if you find yourself falling into any of these pitfalls, then make a quick correction in your diet and/or workout programs. If you can do this, you will be well on your way to adding that desired inch to your physique.

Tuesday 20 November 2012

Breakfast

1. You’ll burn more calories. People who regularly skip breakfast burn an average of 150 fewer calories a day than regular breakfast eaters, according to scientists at the Mayo Clinic for Medical Education and Research. So you can shovel snow for 15 minutes, do water aerobics for 30 minutes, or take the easy option and grab some breakfast.

2. You’ll catch fewer colds. Researchers at Cardiff University showed that people who regularly ate breakfast were less likely to suffer colds, flu and other respiratory tract illnesses than daily breakfast dodgers were. Presumably this is because breakfast boosts your immune system, not because it coats you in a Ready Brek-style germ-proof shield.

3. You’ll be less depressed. Regular breakfast eaters are less likely to be emotionally distressed, depressed and to die by suicide, according to a study by the University of Bristol. Lack of serotonin will cause you to feel tired, unable to concentrate and irritable. If you’ve ever wondered why your workmates are always keen to make you breakfast, this could be it.

4. Your breath will be better. Breakfast dodgers are more likely to scare colleagues and loved ones with their halitosis until lunchtime, compared to breakfast eaters, who should lose it after that first meal. Unless you eat garlic bread or raw onions for breakfast, that is.

5. You’ll live longer. Forget marketing-spun anti-ageing products, fad low-calorie diets and mythical fountains of youth, the truth is unnervingly simple – people who reach the age of 100 consume breakfast more regularly than those who don’t make a century, according to research by the Stress Institute.

6. Your cholesterol will be lower. Frequent breakfast avoidance could lead to higher cholesterol, say researchers in Nottingham. This obviously depends on your choice of morning grub – oats are a good bet because they’re rich in soluble fiber, but a fry-up oozing saturated fat is not.

7. You won’t crave junk food. Breakfast eaters are less likely to suffer a mid-morning energy slump and reach for a high-calorie, low-nutrient snack than those who shun breakfast. The obvious exception being if you’ve had a burger for breakfast because (a) it’s unlikely to sustain you for long and (b) you’ve clearly already craved junk food.

8. You’ll reduce your risk of diabetes. Breakfasters are half as likely to have a blood-sugar problem, which increases your risk of suffering from diabetes, according to a study by the Harvard Medical School. Probably best not to start your day with a sugary cereal or chocolate bar, though.

9. You’ll get more nutrients. Breakfast gives you vitamins, minerals and fiber, which can be difficult to get in sufficient quantities if you only have two meals a day. Need more convincing? Binge drinkers are more likely to be vitamin-deficient, and more than four pints in a session counts as a binge. Thought that would do the trick.

10. You’ll be smarter. Breakfast eaters think and perform better at work than breakfast skippers. A study in the Journal of Psychiatric Research linked having breakfast to academic performance and several studies has shown it improves memory. If only they’d told us that ten years ago… or maybe they did and we just forgot.

Saturday 17 November 2012

2012 FORMULA 1 UNITED STATES GRAND PRIX

RACE DAY
Classified:

Pos  Driver        Team                       Time
 1.  Hamilton      McLaren-Mercedes           1h35:55.269
 2.  Vettel        Red Bull-Renault           +     0.600
 3.  Alonso        Ferrari                    +    39.200
 4.  Massa         Ferrari                    +    46.000
 5.  Button        McLaren-Mercedes           +    56.400
 6.  Raikkonen     Lotus-Renault              +  1:04.400
 7.  Grosjean      Lotus-Renault              +  1:10.300
 8.  Hulkenberg    Force India-Mercedes       +  1:13.700
 9.  Maldonado     Williams-Renault           +  1:14.500
10.  Senna         Williams-Renault           +  1:15.100
11.  Perez         Sauber-Ferrari             +  1:24.300
12.  Ricciardo     Toro Rosso-Ferrari         +  1:24.800
13.  Rosberg       Mercedes                   +  1:25.500
14.  Kobayashi     Sauber-Ferrari             +     1 lap
15.  Di Resta      Force India-Mercedes       +     1 lap
16.  Schumacher    Mercedes                   +     1 lap
17.  Petrov        Caterham-Renault           +     1 lap
18.  Kovalainen    Caterham-Renault           +     1 lap
19.  Glock         Marussia-Cosworth          +     1 lap
20.  Pic           Marussia-Cosworth          +    2 laps
21.  De la Rosa    HRT-Cosworth               +    2 laps
22.  Karthikeyan   HRT-Cosworth               +    2 laps

Fastest lap: Vettel, 1:39.347

Not classified/retirements:

Driver        Team                         On lap
Webber        Red Bull-Renault             17
Vergne        Toro Rosso-Ferrari           15
QUALIFYING
Pos Driver             Team                 Time
 1. Sebastian Vettel   Red Bull-Renault     1m35.657s - Q3
 2. Lewis Hamilton     McLaren-Mercedes     1m35.766s - Q3
 3. Mark Webber        Red Bull-Renault     1m36.174s - Q3
 4. Romain Grosjean    Lotus-Renault        1m36.587s - Q3
 5. Kimi Raikkonen     Lotus-Renault        1m36.708s - Q3
 6. Michael Schumacher Mercedes             1m36.794s - Q3
 7. Felipe Massa       Ferrari              1m36.937s - Q3
 8. Nico Hulkenberg    Force India-Mercedes 1m37.141s - Q3
 9. Fernando Alonso    Ferrari              1m37.300s - Q3
10. Pastor Maldonado   Williams-Renault     1m37.842s - Q3
11. Bruno Senna        Williams-Renault     1m37.604s - Q2
12. Jenson Button      McLaren-Mercedes     1m37.616s - Q2
13. Paul di Resta      Force India-Mercedes 1m37.665s - Q2
14. Jean-Eric Vergne   Toro Rosso-Ferrari   1m37.879s - Q2
15. Sergio Perez       Sauber-Ferrari       1m38.206s - Q2
16. Kamui Kobayashi    Sauber-Ferrari       1m38.437s - Q2
17. Nico Rosberg       Mercedes             1m38.501s - Q2
18. Daniel Ricciardo   Toro Rosso-Ferrari   1m39.114s - Q1
19. Timo Glock         Marussia-Cosworth    1m40.056s - Q1
20. Charles Pic        Marussia-Cosworth    1m40.664s - Q1
21. Vitaly Petrov      Caterham-Renault     1m40.809s - Q1
22. Heikki Kovalainen  Caterham-Renault     1m41.166s - Q1
23. Pedro de la Rosa   HRT-Cosworth         1m42.011s - Q1
24. Narain Karthikeyan HRT-Cosworth         1m42.740s - Q1
    107%                                    1m43.317S 
PRACTICE 3
Pos Driver             Team                 Time       Gap
 1. Sebastian Vettel   Red Bull-Renault     1m36.490s
 2. Lewis Hamilton     McLaren-Mercedes     1m36.748s + 0.258s
 3. Pastor Maldonado   Williams-Renault     1m37.001s + 0.511s
 4. Fernando Alonso    Ferrari              1m37.180s + 0.690s
 5. Nico Rosberg       Mercedes             1m37.247s + 0.757s
 6. Felipe Massa       Ferrari              1m37.262s + 0.772s
 7. Mark Webber        Red Bull-Renault     1m37.298s + 0.808s
 8. Sergio Perez       Sauber-Ferrari       1m37.415s + 0.925s
 9. Nico Hulkenberg    Force India-Mercedes 1m37.495s + 1.005s
10. Jenson Button      McLaren-Mercedes     1m37.538s + 1.048s
11. Bruno Senna        Williams-Renault     1m37.569s + 1.079s
12. Michael Schumacher Mercedes             1m37.760s + 1.270s
13. Kimi Raikkonen     Lotus-Renault        1m37.765s + 1.275s
14. Kamui Kobayashi    Sauber-Ferrari       1m37.953s + 1.463s
15. Daniel Ricciardo   Toro Rosso-Ferrari   1m38.547s + 2.057s
16. Paul di Resta      Force India-Mercedes 1m38.653s + 2.163s
17. Romain Grosjean    Lotus-Renault        1m38.753s + 2.263s
18. Jean-Eric Vergne   Toro Rosso-Ferrari   1m39.689s + 3.199s
19. Timo Glock         Marussia-Cosworth    1m40.407s + 3.917s
20. Vitaly Petrov      Caterham-Renault     1m40.753s + 4.263s
21. Heikki Kovalainen  Caterham-Renault     1m41.011s + 4.521s
22. Charles Pic        Marussia-Cosworth    1m41.466s + 4.976s
23. Pedro de la Rosa   HRT-Cosworth         1m43.563s + 7.073s
24. Narain Karthikeyan HRT-Cosworth         1m44.043s + 7.553s
PRACTICE 2
Pos Driver             Team                 Time         Gap
 1. Sebastian Vettel   Red Bull-Renault     1m37.718s
 2. Mark Webber        Red Bull-Renault     1m38.475s + 0.757s
 3. Fernando Alonso    Ferrari              1m38.483s + 0.765s
 4. Lewis Hamilton     McLaren-Mercedes     1m38.748s + 1.030s
 5. Jenson Button      McLaren-Mercedes     1m38.786s + 1.068s
 6. Felipe Massa       Ferrari              1m39.029s + 1.311s
 7. Nico Rosberg       Mercedes             1m39.448s + 1.730s
 8. Bruno Senna        Williams-Renault     1m39.531s + 1.813s
 9. Kamui Kobayashi    Sauber-Ferrari       1m39.653s + 1.935s
10. Michael Schumacher Mercedes             1m40.115s + 2.397s
11. Kimi Raikkonen     Lotus-Renault        1m40.166s + 2.448s
12. Pastor Maldonado   Williams-Renault     1m40.230s + 2.512s
13. Romain Grosjean    Lotus-Renault        1m40.286s + 2.568s
14. Sergio Perez       Sauber-Ferrari       1m40.326s + 2.608s
15. Daniel Ricciardo   Toro Rosso-Ferrari   1m40.435s + 2.717s
16. Jean-Eric Vergne   Toro Rosso-Ferrari   1m40.516s + 2.798s
17. Nico Hulkenberg    Force India-Mercedes 1m40.700s + 2.982s
18. Paul di Resta      Force India-Mercedes 1m41.430s + 3.712s
19. Heikki Kovalainen  Caterham-Renault     1m42.476s + 4.758s
20. Timo Glock         Marussia-Cosworth    1m42.652s + 4.934s
21. Vitaly Petrov      Caterham-Renault     1m42.846s + 5.128s
22. Charles Pic        Marussia-Cosworth    1m43.538s + 5.820s
23. Pedro de la Rosa   HRT-Cosworth         1m44.453s + 6.735s
24. Narain Karthikeyan HRT-Cosworth         1m45.114s + 7.396s
PRACTICE 1
Pos Driver             Team                 Time        Gap
 1. Sebastian Vettel   Red Bull-Renault     1m38.125s
 2. Lewis Hamilton     McLaren-Mercedes     1m39.543s + 1.418s
 3. Fernando Alonso    Ferrari              1m40.337s + 2.212s
 4. Jenson Button      McLaren-Mercedes     1m40.528s + 2.403s
 5. Mark Webber        Red Bull-Renault     1m40.650s + 2.525s
 6. Felipe Massa       Ferrari              1m40.966s + 2.841s
 7. Nico Hulkenberg    Force India-Mercedes 1m41.023s + 2.898s
 8. Kamui Kobayashi    Sauber-Ferrari       1m41.036s + 2.911s
 9. Nico Rosberg       Mercedes             1m41.159s + 3.034s
10. Sergio Perez       Sauber-Ferrari       1m41.473s + 3.348s
11. Paul di Resta      Force India-Mercedes 1m41.783s + 3.658s
12. Daniel Ricciardo   Toro Rosso-Ferrari   1m41.825s + 3.700s
13. Jean-Eric Vergne   Toro Rosso-Ferrari   1m41.833s + 3.708s
14. Kimi Raikkonen     Lotus-Renault        1m41.880s + 3.755s
15. Romain Grosjean    Lotus-Renault        1m41.998s + 3.873s
16. Pastor Maldonado   Williams-Renault     1m42.539s + 4.414s
17. Michael Schumacher Mercedes             1m42.588s + 4.463s
18. Charles Pic        Marussia-Cosworth    1m43.288s + 5.163s
19. Heikki Kovalainen  Caterham-Renault     1m43.443s + 5.318s
20. Vitaly Petrov      Caterham-Renault     1m43.522s + 5.397s
21. Timo Glock         Marussia-Cosworth    1m44.464s + 6.339s
22. Bruno Senna        Williams-Renault     1m44.548s + 6.423s
23. Pedro de la Rosa   HRT-Cosworth         1m46.917s + 8.792s
24. Ma Qing Hua        HRT-Cosworth         1m48.559s + 10.434s