Sunday, 26 February 2012
Saturday, 25 February 2012
2012 Mercedes GP F1 car (W03)
The Mercedes team has revealed its 2012 contender, the W03, in the Circuit de Catalunya pit lane on Tuesday. Drivers Michael Schumacher and Nico Rosberg have revealed the car, just ahead of the start of the pre-season tests in Barcelona. The car features a stepped nose, much like those of the other teams though this one looks thinner. Both Schumacher and Rosberg have already completed a private test with the W03 at the Silverstone Circuit on Sunday.
Team Principal Ross Brawn commented: “The F1 W03 is a car that I believe and hope, our team can be proud of and which will deliver the on-track results that everybody has worked so hard to achieve. Notwithstanding the distinctive nose design, which is certainly an acquired taste, the F1 W03 is an elegant interpretation of the current regulations and a clear step forward over its predecessor in terms of detail design and sophistication.”
Comparing the car to the W02, Brawn said: “Last year, we produced a very bold car and although its more radical elements did not always deliver the results we had hoped for, the experience we gained has been invaluable to the design of the 2012 car.”
Friday, 24 February 2012
2012 F1 Test day four @ Barcelona
All timing updated: 16:01 GMT
All timing updated: 15:07 GMT
All timing updated: 12:02 GMT
P | Driver | Team | Time | Laps |
1 | Kobayashi | Sauber | 1m22.312s | 145 |
2 | Maldonado | Williams | 1m22.561s +0.249 | 134 |
3 | Di Resta | Force India | 1m23.119s +0.807 | 101 |
4 | Button | McLaren | 1m23.200s +0.888 | 115 |
5 | Massa | Ferrari | 1m23.563s +1.251 | 103 |
6 | Webber | Red Bull | 1m23.774s +1.462 | 85 |
7 | Vergne | Toro Rosso | 1m23.792s +1.480 | 92 |
8 | Rosberg | Mercedes | 1m23.843s +1.531 | 139 |
9 | Kovalainen | Caterham | 1m26.968s +4.656 | 70 |
P | Driver | Team | Time | Laps |
1 | Kobayashi | Sauber | 1m22.312s | 121 |
2 | Maldonado | Williams | 1m22.561s +0.249 | 111 |
3 | Di Resta | Force India | 1m23.119s +0.807 | 81 |
4 | Button | McLaren | 1m23.200s +0.888 | 96 |
5 | Massa | Ferrari | 1m23.563s +1.251 | 81 |
6 | Webber | Red Bull | 1m23.774s +1.462 | 61 |
7 | Vergne | Toro Rosso | 1m23.792s +1.480 | 81 |
8 | Rosberg | Mercedes | 1m23.843s +1.531 | 125 |
9 | Kovalainen | Caterham | 1m27.047s +4.735 | 54 |
P | Driver | Team | Time | Laps |
1 | Kobayashi | Sauber | 1m22.312s | 63 |
2 | Maldonado | Williams | 1m22.561s +0.249 | 86 |
3 | Button | McLaren | 1m23.200s +0.888 | 50 |
4 | Di Resta | Force India | 1m23.304s +0.992 | 45 |
5 | Massa | Ferrari | 1m23.563s +1.251 | 56 |
6 | Webber | Red Bull | 1m23.774s +1.462 | 40 |
7 | Vergne | Toro Rosso | 1m23.792s +1.480 | 45 |
8 | Rosberg | Mercedes | 1m24.092s +1.780 | 92 |
9 | Kovalainen | Caterham | 1m27.047s +4.735 | 16 |
Source |
Thursday, 23 February 2012
2012 F1 - Test day three @ Barcelona
All timing updated: 16:00 GMT
All timing updated: 14:46 GMT
All timing updated: 11:59 GMT
P | Driver | Team | Time | Laps |
1 | Maldonado | Williams | 1m22.391s | 106 |
2 | Schumacher | Mercedes | 1m23.384s +0.993 | 127 |
3 | Kobayashi | Sauber | 1m23.582s +1.191 | 99 |
4 | Button | McLaren | 1m23.918s +1.527 | 114 |
5 | Vergne | Toro Rosso | 1m24.433s +2.042 | 78 |
6 | Webber | Red Bull | 1m24.771s +2.380 | 97 |
7 | Massa | Ferrari | 1m24.771s +2.380 | 84 |
8 | Di Resta | Force India | 1m25.646s +3.255 | 83 |
9 | Glock | Marussia | 1m26.173s +3.782 | 108 |
10 | Petrov | Caterham | 1m26.448s +4.057 | 70 |
P | Driver | Team | Time | Laps |
1 | Maldonado | Williams | 1m22.391s | 83 |
2 | Schumacher | Mercedes | 1m23.384s +0.993 | 108 |
3 | Kobayashi | Sauber | 1m23.582s +1.191 | 79 |
4 | Button | McLaren | 1m23.918s +1.527 | 81 |
5 | Vergne | Toro Rosso | 1m24.433s +2.042 | 55 |
6 | Webber | Red Bull | 1m24.771s +2.380 | 83 |
7 | Massa | Ferrari | 1m24.771s +2.380 | 64 |
8 | Di Resta | Force India | 1m25.646s +3.255 | 53 |
9 | Glock | Marussia | 1m26.173s +3.782 | 89 |
10 | Petrov | Caterham | 1m26.725s +4.334 | 50 |
P | Driver | Team | Time | Laps |
1 | Maldonado | Williams | 1m22.391s | 52 |
2 | Schumacher | Mercedes | 1m23.384s +0.993 | 54 |
3 | Kobayashi | Sauber | 1m23.582s +1.191 | 59 |
4 | Button | McLaren | 1m23.918s +1.527 | 39 |
5 | Vergne | Toro Rosso | 1m24.433s +2.042 | 42 |
6 | Massa | Ferrari | 1m24.771s +2.380 | 48 |
7 | Webber | Red Bull | 1m24.835s +2.444 | 26 |
8 | Glock | Marussia | 1m26.173s +3.782 | 51 |
9 | Petrov | Caterham | 1m26.929s +4.538 | 23 |
10 | Di Resta | Force India | 1m27.180s +4.789 | 20 |
2012 F1 - Test day two @ Barcelona
P | Driver | Team | Time | Laps |
1 | Hulkenberg | Force India | 1m22.608s | 112 |
2 | Perez | Sauber | 1m22.648s +0.040 | 85 |
3 | Vettel | Red Bull | 1m22.891s +0.283 | 104 |
4 | Alonso | Ferrari | 1m23.180s +0.572 | 87 |
5 | Ricciardo | Toro Rosso | 1m23.639s +1.031 | 50 |
6 | Hamilton | McLaren | 1m23.806s +1.198 | 120 |
7 | Rosberg | Mercedes | 1m24.555s +1.947 | 82 |
8 | Bottas | Williams | 1m25.738s +3.130 | 117 |
9 | Petrov | Caterham | 1m26.605s +3.997 | 69 |
10 | Pic | Marussia | 1m27.343s +4.735 | 108 |
2012 F1 - Test day one @ Barcelona
P | Driver | Team | Time | Laps |
1 | Vettel | Red Bull | 1m23.265s | 79 |
2 | Hulkenberg | Force India | 1m23.440s +0.175 | 97 |
3 | Hamilton | McLaren | 1m23.590s +0.325 | 114 |
4 | Ricciardo | Toro Rosso | 1m23.618s +0.353 | 76 |
5 | Alonso | Ferrari | 1m24.100s +0.835 | 75 |
6 | Schumacher | Mercedes | 1m24.150s +0.885 | 51 |
7 | Perez | Sauber | 1m24.219s +0.954 | 66 |
8 | Senna | Williams | 1m25.711s +2.446 | 97 |
9 | Kovalainen | Caterham | 1m26.035s +2.770 | 31 |
10 | Grosjean | Lotus | 1m26.809s +3.544 | 7 |
11 | Pic | Marussia | 1m28.026s +4.761 | 121 |
Saturday, 18 February 2012
First picture of new Mercedes as W03 runs at Silverstone
The new Mercedes W03 broke cover for the first time at Silverstone on Thursday, completing its first run ahead of its maiden test at Barcelona next week.
This spy shot of the car during a filming day shows it to feature a stepped nose, in common with almost the whole 2012 F1 grid and several other key differences from last year's machine.
Mercedes motorsport vice-president Norbert Haug told AUTOSPORT: "The nose is the most discussed issue.
It's a stepped nose as some have seen. It's a very nice solution really and a very dynamic one."
Michael Schumacher and Nico Rosberg drove the car. Filming days require that no more than 100km is completed and demonstration Pirelli tyres are used.
P0335 MITSUBISHI or PROTON
Symptoms
- Engine Light ON (or Service Engine Soon Warning Light)
- Lack/Loss of Power
- Engine Stall
- Lack/Loss of Power
- Engine Stall
Possible Causes
- Crankshaft position sensor harness is open or shorted
- Crankshaft position sensor circuit poor electrical connection
- Faulty crankshaft position sensor
- Signal plate may be damage
- Starter motor may be faulty
- Starting system circuit
- Dead or weak battery
- Crankshaft position sensor circuit poor electrical connection
- Faulty crankshaft position sensor
- Signal plate may be damage
- Starter motor may be faulty
- Starting system circuit
- Dead or weak battery
Tech Notes
Sometimes
and in some models, low battery voltage or a weak starter can can
trigger a Crankshaft Position Sensor code. Before replacing any parts,
recharge or replaced battery.
When is the code detected?
The
crankshaft position sensor (POS) signal is not detected by the
Electronic Control Module (ECM) during the first few seconds of engine
cranking
P0335 MITSUBISHI Description
The Crankshaft position sensor also known as the crank position
sensor is an electronic device used in an engine to record the rate at
which the crankshaft is spinning. This information is used by the
Electronic Control Module(ECM)
to control ignition and fuel injection. The sensor system consists of a
rotating part, typically a disc, as well as a static part, the actual
sensor.
When the engine is running, the high and low parts of the teeth cause the gap with the sensor to change. The changing gap causes the magnetic field near the sensor to change. The change in the magnetic field cause the voltage from the sensor to change.
When the engine is running, the high and low parts of the teeth cause the gap with the sensor to change. The changing gap causes the magnetic field near the sensor to change. The change in the magnetic field cause the voltage from the sensor to change.
Friday, 17 February 2012
Mandarin pop legend Fong Fei-fei, the 'Queen of Hats' died on Jan 3, 2012 in Hong Kong aged 58
|
Sunday, 12 February 2012
US singer and actress Whitney Houston dies aged 48
R.I.P Whitney Houston.
Whitney Elizabeth Houston (August 9, 1963 – February 11, 2012) was an American singer, actress, producer, and model. Houston was the most awarded female act of all time, according to Guinness World Records. Her list of awards includes 2 Emmy Awards, 6 Grammy Awards, 30 Billboard Music Awards, 22 American Music Awards, among a total of 415 career awards as of 2010. Houston was also one of the world's best-selling music artists, having sold over 170 million albums, singles and videos worldwide.
Source
Whitney Elizabeth Houston (August 9, 1963 – February 11, 2012) was an American singer, actress, producer, and model. Houston was the most awarded female act of all time, according to Guinness World Records. Her list of awards includes 2 Emmy Awards, 6 Grammy Awards, 30 Billboard Music Awards, 22 American Music Awards, among a total of 415 career awards as of 2010. Houston was also one of the world's best-selling music artists, having sold over 170 million albums, singles and videos worldwide.
Source
Saturday, 11 February 2012
What is your blood type?
Almost 40% of the population has O+ blood
Patients with Type O blood must receive Type O blood
About half of all blood ordered by hospitals in our area is Type O
Type O blood is the universal blood type and is the only blood type that can be transfused to patients with other blood types
Only about 7% of all people have Type O negative blood
Type O negative blood is the preferred type for accident victims and babies needing exchange transfusions
There is always a need for Type O donors because their blood may be transfused to a person of any blood type in an emergency
If your blood type is . . .
Type | You Can Give Blood To | You Can Receive Blood From |
A+ | A+ AB+ | A+ A- O+ O- |
O+ | O+ A+ B+ AB+ | O+ O- |
B+ | B+ AB+ | B+ B- O+ O- |
AB+ | AB+ | Everyone |
A- | A+ A- AB+ AB- | A- O- |
O- | Everyone | O- |
B- | B+ B- AB+ AB- | B- O- |
AB- | AB+ AB- | AB- A- B- O- |
Out of 100 donors . . . . .
84
donors are RH+
|
16
donors are RH-
|
38
are O+
|
7
are O-
|
34
are A+
|
6
are A-
|
9
are B+
|
2
are B-
|
3
are AB+
|
1
is AB-
|
Friday, 10 February 2012
2012 F1 - Test day four @ Jerez
All timing updated: 16:03 GMT
All timing updated: 15:09 GMT
All timing updated: 12:42 GMT
All timing updated: 11:41 GMT
All timing updated: 10:49 GMT
P | Driver | Team | Time | Laps |
1 | Alonso | Ferrari | 1m18.877s | 39 |
2 | Vergne | Toro Rosso | 1m19.597s +0.720 | 80 |
3 | Vettel | Red Bull | 1m19.606s +0.729 | 50 |
4 | Hamilton | McLaren | 1m19.640s +0.763 | 86 |
5 | Grosjean | Lotus | 1m19.729s +0.852 | 95 |
6 | Kobayashi | Sauber | 1m19.834s +0.957 | 76 |
7 | Hulkenberg | Force India | 1m19.977s +1.100 | 90 |
8 | Senna | Williams | 1m20.132s +1.255 | 125 |
9 | Trulli | Caterham | 1m22.198s +3.321 | 117 |
P | Driver | Team | Time | Laps |
1 | Alonso | Ferrari | 1m18.877s | 28 |
2 | Vergne | Toro Rosso | 1m19.597s +0.720 | 78 |
3 | Vettel | Red Bull | 1m19.606s +0.729 | 37 |
4 | Hamilton | McLaren | 1m19.640s +0.763 | 74 |
5 | Grosjean | Lotus | 1m19.729s +0.852 | 71 |
6 | Kobayashi | Sauber | 1m19.834s +0.957 | 59 |
7 | Hulkenberg | Force India | 1m19.977s +1.100 | 76 |
8 | Senna | Williams | 1m20.132s +1.255 | 122 |
9 | Trulli | Caterham | 1m22.198s +3.321 | 99 |
P | Driver | Team | Time | Laps |
1 | Alonso | Ferrari | 1m18.877s | 22 |
2 | Vergne | Toro Rosso | 1m19.597s +0.720 | 41 |
3 | Hamilton | McLaren | 1m19.640s +0.763 | 36 |
4 | Grosjean | Lotus | 1m19.729s +0.852 | 31 |
5 | Kobayashi | Sauber | 1m19.834s +0.957 | 48 |
6 | Hulkenberg | Force India | 1m19.977s +1.100 | 45 |
7 | Senna | Williams | 1m20.132s +1.255 | 98 |
8 | Trulli | Caterham | 1m22.214s +3.337 | 60 |
P | Driver | Team | Time | Laps |
1 | Alonso | Ferrari | 1m18.877s | 22 |
2 | Vergne | Toro Rosso | 1m19.597s +0.720 | 39 |
3 | Hamilton | McLaren | 1m19.640s +0.763 | 36 |
4 | Grosjean | Lotus | 1m19.729s +0.852 | 24 |
5 | Kobayashi | Sauber | 1m19.834s +0.957 | 39 |
6 | Hulkenberg | Force India | 1m20.056s +1.179 | 41 |
7 | Trulli | Caterham | 1m22.214s +3.337 | 53 |
8 | Senna | Williams | 1m22.394s +3.517 | 83 |
P | Driver | Team | Time | Laps |
1 | Alonso | Ferrari | 1m18.877s | 22 |
2 | Vergne | Toro Rosso | 1m19.667s +0.790 | 24 |
3 | Hamilton | McLaren | 1m19.673s +0.796 | 27 |
4 | Grosjean | Lotus | 1m19.729s +0.852 | 24 |
5 | Kobayashi | Sauber | 1m19.834s +0.957 | 25 |
6 | Hulkenberg | Force India | 1m20.056s +1.179 | 33 |
7 | Trulli | Caterham | 1m23.215s +4.338 | 39 |
8 | Senna | Williams | 1m23.217s +4.340 | 47 |
Assault not a racial issue, says man in KFC attack
KUALA LUMPUR: The graphic designer who was assaulted by a fast food outlet worker is urging the public not to turn it into a racial issue, saying the real matter is about customer service.
Danny Ng also denied uttering racist comments that provoked the attack at a KFC outlet in Shah Alam on Monday.
“I regret the allegations of racial sentiment and urge Netizens to stop all this nonsense as they were not at the scene,” said Ng, 26.
Ng only lodged a report at the Petaling police station on Wednesday as he thought he had no proof of the assault.
“I found out on Facebook that somebody had posted a video clip and I lodged a report after that,” Ng said at a press conference at Segambut MP Lim Lip Eng's service centre here.
Ng had visited i-City on Monday with his wife and sister to redeem vouchers worth RM132 which were bought online two weeks earlier.
The vouchers, which would have expired the next day, included a meal at KFC as well as admission to the ferris wheel, snow house and outdoor rides.
The three went to the restaurant at 10.15pm and saw long queues as many customers were redeeming their vouchers.
After waiting for about 45 minutes, Ng heard customers ahead of him complaining that there was not enough chicken.
“After the cashier told us they had ran out of chicken, some of us complained.
“One of the kitchen staff said, Sudah habis, apa lagi mau? (There is no more chicken. What else do you want?)',” he said.
He said a worker then uttered derogatory remarks, following which he asked to see the manager to complain.
Ng claimed that the manager refused to attend to him.
At this time, Ng's wife claimed that she saw several workers brandishing steel bars from inside the kitchen and quickly pulled her husband out of the restaurant.
However, Ng was dissatisfied and re-entered the restaurant to photograph and take down names of the workers.
“When I raised my phone to take pictures, a group of them rushed out from the kitchen. A few of the staff members tried to intervene but one of them ran towards me, grabbed my neck and punched me on the back of my head,” he said, adding that they would be meeting representatives from KFC to resolve the matter.
Meanwhile, a spokesman for the company confirmed three employees had been suspended pending investigations.
Source
Thursday, 9 February 2012
2012 F1 - Test day three @ Jerez
All timing updated: 16:03 GMT
P | Driver | Team | Time | Laps |
1 | Rosberg | Mercedes | 1m17.613s | 118 |
2 | Grosjean | Lotus | 1m18.419s +0.806 | 117 |
3 | Vettel | Red Bull | 1m19.297s +1.684 | 96 |
4 | Hamilton | McLaren | 1m19.464s +1.851 | 80 |
5 | Vergne | Toro Rosso | 1m19.734s +2.121 | 79 |
6 | Perez | Sauber | 1m19.770s +2.157 | 48 |
7 | Alonso | Ferrari | 1m20.412s +2.799 | 67 |
8 | Senna | Williams | 1m21.293s +3.680 | 125 |
9 | Van der Garde | Caterham | 1m23.324s +5.711 | 74 |
All timing updated: 14:14 GMT
P | Driver | Team | Time | Laps |
1 | Rosberg | Mercedes | 1m17.613s | 109 |
2 | Grosjean | Lotus | 1m18.419s +0.806 | 79 |
3 | Vettel | Red Bull | 1m19.297s +1.684 | 65 |
4 | Hamilton | McLaren | 1m19.464s +1.851 | 58 |
5 | Vergne | Toro Rosso | 1m19.734s +2.121 | 63 |
6 | Perez | Sauber | 1m19.770s +2.157 | 31 |
7 | Alonso | Ferrari | 1m20.412s +2.799 | 46 |
8 | Senna | Williams | 1m21.293s +3.680 | 78 |
9 | Van der Garde | Caterham | 1m23.324s +5.711 | 68 |
All timing updated: 13:13 GMT
P | Driver | Team | Time | Laps |
1 | Rosberg | Mercedes | 1m17.613s | 87 |
2 | Grosjean | Lotus | 1m18.419s +0.806 | 59 |
3 | Vettel | Red Bull | 1m19.297s +1.684 | 43 |
4 | Hamilton | McLaren | 1m19.464s +1.851 | 45 |
5 | Vergne | Toro Rosso | 1m19.734s +2.121 | 47 |
6 | Perez | Sauber | 1m19.770s +2.157 | 31 |
7 | Alonso | Ferrari | 1m20.412s +2.799 | 39 |
8 | Senna | Williams | 1m21.293s +3.680 | 74 |
9 | Van der Garde | Caterham | 1m23.324s +5.711 | 54 |
All timing updated: 11:49 GMT
P | Driver | Team | Time | Laps |
1 | Rosberg | Mercedes | 1m17.613s | 58 |
2 | Grosjean | Lotus | 1m18.419s +0.806 | 53 |
3 | Hamilton | McLaren | 1m19.464s +1.851 | 38 |
4 | Vergne | Toro Rosso | 1m19.734s +2.121 | 41 |
5 | Perez | Sauber | 1m19.770s +2.157 | 31 |
6 | Vettel | Red Bull | 1m20.154s +2.541 | 28 |
7 | Alonso | Ferrari | 1m20.412s +2.799 | 20 |
8 | Senna | Williams | 1m21.293s +3.680 | 50 |
9 | Van der Garde | Caterham | 1m23.505s +5.892 | 40 |
All timing updated: 11:10 GMT
P | Driver | Team | Time | Laps |
1 | Grosjean | Lotus | 1m18.419s | 43 |
2 | Hamilton | McLaren | 1m19.727s +1.308 | 30 |
3 | Vergne | Toro Rosso | 1m19.734s +1.315 | 34 |
4 | Perez | Sauber | 1m19.770s +1.351 | 31 |
5 | Vettel | Red Bull | 1m20.154s +1.735 | 24 |
6 | Rosberg | Mercedes | 1m20.270s +1.851 | 41 |
7 | Senna | Williams | 1m21.978s +3.559 | 34 |
8 | Alonso | Ferrari | 1m22.712s +4.293 | 14 |
9 | Van der Garde | Caterham | 1m23.505s +5.086 | 40 |
All timing updated: 10:39 GMT
P | Driver | Team | Time | Laps |
1 | Grosjean | Lotus | 1m18.419s | 36 |
2 | Perez | Sauber | 1m19.780s +1.361 | 28 |
3 | Vettel | Red Bull | 1m20.154s +1.735 | 15 |
4 | Rosberg | Mercedes | 1m20.270s +1.851 | 30 |
5 | Hamilton | McLaren | 1m20.303s +1.884 | 23 |
6 | Vergne | Toro Rosso | 1m20.608s +2.189 | 25 |
7 | Senna | Williams | 1m21.978s +3.559 | 27 |
8 | Alonso | Ferrari | 1m22.712s +4.293 | 14 |
9 | Van der Garde | Caterham | 1m23.505s +5.086 | 32 |
Wednesday, 8 February 2012
Training and Nutrition Tips
1. Impatient
Rome wasnt built in a day. So dont expect to be big and muscular after a few days or weeks of training. A good physique take months and sometimes years to obtain.
Many especially beginners spend 3-4 hours everyday training hard in the gym because they think that more is better. This practice may not only halt their progress but may also lead them into injury because of overtaining. Remember you dont grow in the gym. Growth occurs during sleep. So take a day or 2 off after training intensive for a few days and make sure to get at least 7 hours of quality sleep a day.
2. Lifting too heavy
Leave your ego outside of the gym. We are no powerlifters. The strongest guy in the gym doesnt necessary have the best physique. Poundages is important but DO NOT sacrifice form just for the sake of lifting heavy. Dont lift heavy by jerking or swinging just to impress the girl working out next to you! Remember always do full range of motion from point A (full contraction) to B (full extension) and focus more on the eccentric (negatives) part of the motion. Remember Mind and muscle connection!
3. Consistency
Consistency in training, nutrition and recuperation is the key to achieving your goals in bodybuilding. Repeat, repeat, and repeat over a long period of time is almost guarantee you to get positive results. Train, Eat, Sleep and repeat is one of the best mottos in bodybuilding.
4. Cardio
Many especially the locals think that cardio is not important. Its important in the off season as well as pre contest phase. Its important to keep your 6 pack visible in the off season and burn the stubborn fat around the waist and butt (women) when preparing for a contest. Its also good for the heart and cuts and striations on the quads, hams and butt on contest day!
5. Nutrition and Supplements
Many spend 2-3 hours in the gym training hard but neglect their nutrition and supps. We are what we eat. If we eat good we look good. Its as simple as that. As a rule of thumb, 45% carbs, 40% protein and 15 % fat is the typical diet for bodybuilders and fitness buffs. However, this figure may vary based on individual needs/goals.
The basic supps like whey protein, glutamine, creatine, multi vits is a must in every bodybuilder's arsenal. These are the boosters sometimes food just can provide. If you want the extra energy and push in the gym, then opt for the above supps. Cheers and happy training to all. Stay healthy!
From,
Wong Hong (Mr.Universe)
Source
Rome wasnt built in a day. So dont expect to be big and muscular after a few days or weeks of training. A good physique take months and sometimes years to obtain.
Many especially beginners spend 3-4 hours everyday training hard in the gym because they think that more is better. This practice may not only halt their progress but may also lead them into injury because of overtaining. Remember you dont grow in the gym. Growth occurs during sleep. So take a day or 2 off after training intensive for a few days and make sure to get at least 7 hours of quality sleep a day.
2. Lifting too heavy
Leave your ego outside of the gym. We are no powerlifters. The strongest guy in the gym doesnt necessary have the best physique. Poundages is important but DO NOT sacrifice form just for the sake of lifting heavy. Dont lift heavy by jerking or swinging just to impress the girl working out next to you! Remember always do full range of motion from point A (full contraction) to B (full extension) and focus more on the eccentric (negatives) part of the motion. Remember Mind and muscle connection!
3. Consistency
Consistency in training, nutrition and recuperation is the key to achieving your goals in bodybuilding. Repeat, repeat, and repeat over a long period of time is almost guarantee you to get positive results. Train, Eat, Sleep and repeat is one of the best mottos in bodybuilding.
4. Cardio
Many especially the locals think that cardio is not important. Its important in the off season as well as pre contest phase. Its important to keep your 6 pack visible in the off season and burn the stubborn fat around the waist and butt (women) when preparing for a contest. Its also good for the heart and cuts and striations on the quads, hams and butt on contest day!
5. Nutrition and Supplements
Many spend 2-3 hours in the gym training hard but neglect their nutrition and supps. We are what we eat. If we eat good we look good. Its as simple as that. As a rule of thumb, 45% carbs, 40% protein and 15 % fat is the typical diet for bodybuilders and fitness buffs. However, this figure may vary based on individual needs/goals.
The basic supps like whey protein, glutamine, creatine, multi vits is a must in every bodybuilder's arsenal. These are the boosters sometimes food just can provide. If you want the extra energy and push in the gym, then opt for the above supps. Cheers and happy training to all. Stay healthy!
From,
Wong Hong (Mr.Universe)
Source
2012 F1 - Test day two @ Jerez
All timing unofficial. Updated: 16:04 GMT
All timing updated: 15:00 GMT
All timing updated: 14:09 GMT
All timing updated: 13:08 GMT
All timing updated: 12:00 GMT
Pos | Driver | Team | Time | Laps |
1 | Schumacher | Mercedes | 1m18.561s | 132 |
2 | Webber | Red Bull | 1m19.184s +0.623 | 97 |
3 | Ricciardo | Toro Rosso | 1m19.587s +1.026 | 100 |
4 | Bianchi | Force India | 1m20.221s +1.660 | 46 |
5 | Raikkonen | Lotus | 1m20.239s +1.678 | 117 |
6 | Di Resta | Force India | 1m20.272s +1.711 | 69 |
7 | Massa | Ferrari | 1m20.454s +1.893 | 95 |
8 | Button | McLaren | 1m20.688s +2.127 | 85 |
9 | Perez | Sauber | 1m20.711s +2.150 | 68 |
10 | Maldonado | Williams | 1m21.197s +2.636 | 97 |
11 | Kovalainen | Caterham | 1m21.518s +2.957 | 139 |
12 | De la Rosa | HRT | 1m22.128s +3.567 | 64 |
Pos | Driver | Team | Time | Laps |
1 | Schumacher | Mercedes | 1m18.561s | 104 |
2 | Webber | Red Bull | 1m19.184s +0.623 | 83 |
3 | Ricciardo | Toro Rosso | 1m19.587s +1.026 | 76 |
4 | Bianchi | Force India | 1m20.221s +1.660 | 46 |
5 | Raikkonen | Lotus | 1m20.239s +1.678 | 93 |
6 | Di Resta | Force India | 1m20.272s +1.711 | 39 |
7 | Button | McLaren | 1m20.688s +2.127 | 63 |
8 | Massa | Ferrari | 1m20.793s +2.232 | 71 |
9 | Maldonado | Williams | 1m21.197s +2.636 | 61 |
10 | Perez | Sauber | 1m21.289s +2.728 | 45 |
11 | Kovalainen | Caterham | 1m21.518s +2.957 | 112 |
12 | De la Rosa | HRT | 1m22.674s +4.113 | 49 |
Pos | Driver | Team | Time | Laps |
1 | Schumacher | Mercedes | 1m18.561s | 78 |
2 | Webber | Red Bull | 1m19.184s +0.623 | 65 |
3 | Ricciardo | Toro Rosso | 1m19.587s +1.026 | 59 |
4 | Bianchi | Force India | 1m20.221s +1.660 | 46 |
5 | Raikkonen | Lotus | 1m20.239s +1.678 | 68 |
6 | Di Resta | Force India | 1m20.272s +1.711 | 23 |
7 | Button | McLaren | 1m20.688s +2.127 | 49 |
8 | Massa | Ferrari | 1m21.060s +2.499 | 54 |
9 | Maldonado | Williams | 1m21.197s +2.636 | 61 |
10 | Perez | Sauber | 1m21.289s +2.728 | 45 |
11 | Kovalainen | Caterham | 1m21.518s +2.957 | 88 |
12 | De la Rosa | HRT | 1m23.315s +4.754 | 40 |
Pos | Driver | Team | Time | Laps |
1 | Schumacher | Mercedes | 1m18.561s | 71 |
2 | Webber | Red Bull | 1m19.184s +0.623 | 65 |
3 | Ricciardo | Toro Rosso | 1m19.587s +1.026 | 41 |
4 | Bianchi | Force India | 1m20.221s +1.660 | 46 |
5 | Raikkonen | Lotus | 1m20.239s +1.678 | 45 |
6 | Button | McLaren | 1m20.688s +2.127 | 35 |
7 | Massa | Ferrari | 1m21.060s +2.499 | 51 |
8 | Maldonado | Williams | 1m21.197s +2.636 | 61 |
9 | Di Resta | Force India | 1m21.232s +2.671 | 9 |
10 | Perez | Sauber | 1m21.289s +2.728 | 43 |
11 | Kovalainen | Caterham | 1m21.518s +2.957 | 78 |
12 | De la Rosa | HRT | 1m23.468s +4.907 | 37 |
Pos | Driver | Team | Time | Laps |
1 | Schumacher | Mercedes | 1m18.561s | 53 |
2 | Webber | Red Bull | 1m19.184s +0.623 | 58 |
3 | Ricciardo | Toro Rosso | 1m19.587s +1.026 | 41 |
4 | Bianchi | Force India | 1m20.221s +1.660 | 46 |
5 | Raikkonen | Lotus | 1m20.239s +1.678 | 28 |
6 | Button | McLaren | 1m20.688s +2.127 | 28 |
7 | Massa | Ferrari | 1m21.060s +2.499 | 39 |
8 | Maldonado | Williams | 1m21.197s +2.636 | 61 |
9 | Perez | Sauber | 1m21.289s +2.728 | 35 |
10 | Kovalainen | Caterham | 1m21.518s +2.957 | 78 |
11 | De la Rosa | HRT | 1m23.468s +4.907 | 23 |
Pos | Driver | Team | Time | Laps |
1 | Schumacher | Mercedes | 1m18.622s | 29 |
2 | Webber | Red Bull | 1m19.184s +0.562 | 42 |
3 | Ricciardo | Toro Rosso | 1m19.605s +0.983 | 32 |
4 | Button | McLaren | 1m20.727s +2.105 | 18 |
5 | Bianchi | Force India | 1m20.889s +2.267 | 36 |
6 | Raikkonen | Lotus | 1m20.951s +2.329 | 12 |
7 | Massa | Ferrari | 1m21.060s +2.438 | 27 |
8 | Maldonado | Williams | 1m21.197s +2.575 | 45 |
9 | Perez | Sauber | 1m21.289s +2.667 | 34 |
10 | Kovalainen | Caterham | 1m21.518s +2.896 | 54 |
11 | De la Rosa | HRT | 1m24.736s +6.114 | 9 |
Pos | Driver | Team | Time | Laps |
1 | Webber | Red Bull | 1m19.184s | 32 |
2 | Ricciardo | Toro Rosso | 1m20.307s +1.123 | 25 |
3 | Button | McLaren | 1m20.727s +1.543 | 12 |
4 | Bianchi | Force India | 1m20.889s +1.705 | 35 |
5 | Schumacher | Mercedes | 1m20.960s +1.776 | 21 |
6 | Massa | Ferrari | 1m21.418s +2.234 | 22 |
7 | Kovalainen | Caterham | 1m21.518s +2.334 | 44 |
8 | Maldonado | Williams | 1m21.529s +2.345 | 38 |
9 | Perez | Sauber | 1m21.667s +2.483 | 27 |
10 | De la Rosa | HRT | 1m24.736s +5.552 | 9 |
11 | Raikkonen | Lotus | 1m26.393s +7.209 | 5 |
All timing updated: 09:41 GMT
Pos | Driver | Team | Time | Laps |
1 | Webber | Red Bull | 1m19.682s | 18 |
2 | Ricciardo | Toro Rosso | 1m20.307s +0.625 | 13 |
3 | Button | McLaren | 1m20.727s +1.045 | 10 |
4 | Bianchi | Force India | 1m20.889s +1.207 | 22 |
5 | Schumacher | Mercedes | 1m21.334s +1.652 | 16 |
6 | Massa | Ferrari | 1m21.418s +1.736 | 12 |
7 | Maldonado | Williams | 1m22.184s +2.502 | 22 |
8 | Kovalainen | Caterham | 1m22.320s +2.638 | 24 |
9 | Raikkonen | Lotus | 1m26.393s +6.711 | 5 |
10 | Perez | Sauber | 1m37.568s +17.886 | 11 |
Source |
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