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Found 48 results

  1. How much do you think a cab driver earns in a year? Maybe just enough to provide his children with basic education and necessities of life, right? But enough to build a hospital? Definitely not. At first glance, Saidul Laskar looks like just another taxi driver struggling to make ends meet but after you get to know about his mission and vision in life, you'd realise he is like no other man. © Twitter Saidul's sister was only 17 when she died of a chest infection in 2004 because he couldn't afford to get her treated in a hospital. Her death obviously left him crushed and the fact that he couldn't find an affordable hospital in time gave him a new purpose in life; he vowed that he would not let anybody in his village suffer the same way as his sister. That's where his journey of building an affordable hospital in his village, Punri (Kolkata) began. But how can a taxi driver have enough money to do so? Saidul decided to convince his wife to sell off whatever jewellery they had to raise around Rs. 3 lakh to buy the land for the hospital. His wife showed immense faith in him and handed over all her jewellery. © Facebook He then moved on to the next step: raising funds by requesting donations from his passengers. Now it's pretty obvious that not every passenger would have contributed to his mission so no wonder he had to struggle for about 12 years. © Twitter However, there was one donor who decided to give up her entire first month's salary. 23-year-old mechanical engineer Shrishti Ghosh and her mother boarded Saidul's cab and learned about his goal. At that time she handed over a Rs 100 note to him but also took down his number too. Soon after, she came to him and gave him Rs. 25,000. And after struggling, saving up and raising funds for 12 long years, Saidul was finally able to achieve his dream last month when the Marufa Smriti Welfare Foundation — the hospital named after his late sister opened. And for her generous contribution, Saidul specially invited Shrishti to inaugurate the hospital. © Times of India This hospital, which will serve people from at least 100 neighbouring villages, is the first one in the area and began its outdoor department operations recently with six beds. However, it is expected to have another 30 beds in the next six months and many locals are coming forward to donate money so that the same is achieved. NGOs and other organisations are also contributing in kind such as in the form of an X-Ray machine and an ECG machine. But this tough journey isn't over yet. The next step is to collaborate with a nursing school and help train local girls to work as nurses at the hospital. We can't help but salute Saidul for his mission and his dedication to achieving his selfless dream for the benefit of other people.
  2. FRANKFURT: Volkswagen?s sports car maker Porsche could develop a flying passenger vehicle to compete with rivals in a possible market for urban air taxis and ride-sharing services, Porsche sales chief Detlev von Platen told a German magazine. ?That would really make sense. If I drive from (the Porsche plant in) Zuffenhausen to Stuttgart airport, I need at least half an hour, if I?m lucky. Flying would take only three and a half minutes,? Automobilwoche quoted von Platen as saying. Porsche would join a raft of companies working on designs for flying cars in anticipation of a shift in the transport market away from conventional cars to self-driving vehicles shared via ride-hailing apps. Volkswagen?s auto designer Italdesign and Airbus at last year?s Geneva auto show presented a two-seater flying car, called Pop.Up, designed to avoid gridlock on city roads. The magazine said that under Porsche?s plans, passengers would be able to have some control over the flying vehicle themselves but would not need a pilot license because many of the car?s functions would be automated.
  3. Note: The article neither supports and nor condemns the use of anabolic steroids. It's completely a personal choice. For a rather young sport, bodybuilding has gone through sea of extreme changes in physical appearances, training philosophies, nutrition and of course, drug abuse. Why I choose to call it abuse and not use, is something I don't feel the need to elaborate on. Look at the size of any professional bodybuilder from the past 20 years and you'll figure it out. Of course, whey and protein didn't make them 150 kilos and dry as a desert. It's the supra-physiological dosages of anabolic hormones, over years on end. Before you roll your eyes and start a rant in the comments sections, I am not running down steroid use here. I am just trying to bust the bubble of the guys who SAY anabolic steroids are JUST add-ons and real deal is the hard work'. Well, not only is that extremely stupid but also, from a scientific standpoint, very unreasonable. How? I'll break it down for you. First Things First, Steroids Make Muscles Grow- Training Or Not. © Pixabay Shocked and ready to start a rant? Hold up, read this piece of research (http://www.nejm.org/doi/full/10.1056/NEJM199607043350101.) Here's a brief from the research: 1) A 100 week study was conducted on 43 men, between the ages of 19-40. All were trained to some or the other degree. 2) They were then split up into 4 groups- Group 1 – NO exercise. NO steroids. Group 2- NO exercise. Weekly injections of 600 mg Test E. Group 3- DID exercise. All natural. No Steroids. Group 4- DID exercise. Administered 600 mg of testosterone enanthate. 3) Their nutrition was adjusted accordingly and revised throughout the duration of the research. The workout groups (3rd and 4th) did the same workouts. 4) Results- Group 1- No changes. As expected Group 2- Gained 7 pounds (3.17 kilos) of muscle tissue. (SHOCKING?) Group 3- Gained about 4 pounds of muscle Group 4- Gained 13 pounds of muscle Got the drift? The group of guys who didn't exercise at all and took steroids made the gains. YES, even in the absence of weight training, these guys made significant muscular gains. In fact, they did better than the group of natural guys who trained without drug use. Of Course, It Still Takes Hard Work But Steroid Usage Changes Things At Almost Every Level © Pixabay Now, don't give me that 'we still need to move weights' lullaby. Of course you do. The thing is that the body reacts very differently to training while on gear and training naturally. Assisted guys recover better, lift heavier and can eat more, all because they have an abundance of the primary anabolic hormone testosterone in their body. Assisted guys can get away with almost twice as better results by training only half as much as the natural guys because of their elevated Muscle Protein Synthesis (MPS). They also get away with poor nutrition which natural lifters definitely can't get away with. Higher training volumes, loads and frequencies could also crush a natural lifter, while pinned guys can do more and more volume with heavier loads without having to worry about recovering. So there are a host of things that play into the equation. Motivation The biggest factor of being consistent at moving weights comes from progress. If you aren't making any progress, things tend to get de-motivating. This is especially true for natural lifters. Natural lifting requires years of dedication with training and nutrition and a small window for error. Natural bodybuilders can get fat while bulking and are at always a risk of losing muscle while cutting. Both of these things can be avoided by assisted guys since anabolic steroids do their job very well. Assisted guys, if they are training right and eating right, literally make progress on daily basis, which is highly unlikely in the case of natural lifters. The more you see yourself growing and shedding fat, the more you will be driven to work harder. So, in a way, even motivation comes easy for assisted guys. So please, if you are on gear, we aren't judging you. But please don't go around telling natural lifters that hard work is all that we do and steroids don't do much.
  4. Photo: AFP A plan for India to build a military base on an outlying Seychelles island has won favour among the archipelago nation's politicians, but some hostility from its people. The base on Assumption Island is to be funded by India and shared by the two countries' militaries. The deal was struck in principle in 2015 during a visit to the Seychelles by India's prime minister Narendra Modi, but progress since has been slow. The government of the Seychelles, based in Victoria on Mahe Island 1,135 kilometres northeast of Assumption, says the base will help coastguards to patrol its 1.3 million square kilometre exclusive economic zone for illegal fishing, drug trafficking and piracy. Currently, the remote coral island has a tin shack post office, an air strip and almost no people, it is less than seven kilometres long, has a high point just 30 metres above sea level and is covered in bird excrement. But its location lends it strategic importance for monitoring shipping in the Mozambique Channel. Small island, big investment India plans to invest $550 million in building the base to help it ensure the safety of its vessels in the southern Indian Ocean. It also says the base will be a resource for other shipping nations. "Assumption is very close to the Mozambique Channel where much of the international trade is transiting, and not just for India but for other countries as well, and our interest is that our trading vessels are safe," said India's ambassador in Victoria, Ausaf Sayeed. India has had a military cooperation agreement with the Seychelles since 2003 and the deal would give it use of the Assumption base for up to 30 years. Indian soldiers would be deployed on the island and help train Seychelles' troops. But ratification of the 2015 agreement has been slow with a new, amended pact only signed between the two countries on January 27. "What we did in relation to the first agreement is to clarify some points that could give rise to litigation," said Frank Ally, the Seychelles' attorney general. He said these included a prohibition on any nuclear uses of the island or weapons storage. India is also not allowed to use Assumption in war. Seeking to allay fears the government has made available to the public some details of the classified defence agreement. Weekly protests Nevertheless, the project remains controversial with small weekly demonstrations in the capital. Indian presence in the Seychelles is a sensitive matter. Some fear an influx of Indian workers who, they say, might come to dominate the economy, while others consider a foreign power building a military base an affront to sovereignty and national pride. "The Seychelles can make its own military base, I am against any foreign military presence!" said Guilmert Corgat, a businessman in Victoria who attended a town hall meeting on the plan in late February. "If this deal is so good for the Seychelles, why don't we hold a referendum?" asked Alexia Amesbury, a lawyer. During the discussions foreign minister Barry Faure was forced to insist the government was not giving the island away, "because Assumption belongs to the Seychelles". Opponents of the plan also cite Assumption's relative proximity to Aldabra atoll, a UNESCO World Heritage Site that is home to the world's largest population of giant tortoises. Environmentalists worry about the possible impact of a large military presence so close to an ecosystem that has survived precisely because of the absence of people. Despite the dissenting voices, Sayeed remains positive that parliament will ratify the new agreement when it reopens this month. With the opposition, like the government, broadly in favour of the base, though against too many concessions to India, the diplomat's optimism may be well-founded. "I think politicians and people who see the positive side of this cooperation will be in favour, and I am convinced that it will pass," he said.
  5. The role of testosterone in building muscle mass is of prime importance. If you have been lifting for years, this shouldn't come as news to you. If you are beginner, please go ahead and read more about it. If you are already familiar with how testosterone functions, here are some tips that will help you kick up its natural levels, naturally. No, you don't even need supplements. In fact, as opposed to what is advertised, most 'T-Boosters' fail to increase testosterone levels and only propel libido. 1. Quality sleep One of the most important factors and of course, the most ignored as well, is the right amount of sleep needed. Scrolling through social media, texting, binge watching a TV-series comes at a cost of reduced sleeping hours. If you lift and lead an active lifestyle, you need 7-9 hours of quality sleep, no matter what. This will not only push up your T levels but you will also notice a big increment in your strength levels. © YouTube 2. Fat intake When people talk to me about fat loss or general diet prescriptions, they tell me how they consume little to no fat in their diet but it doesn't help. Most people think that fat makes you fat and need to completely eliminate it from the diet. This is completely ridiculous and incorrect. Fat has many functions in your body- a) To transport fat soluble vitamins like A, D, E and K. b) Insulating and protecting the body's organs c) Essential for healthy skin If the reasons mentioned above are not enough for you to start including fat in your diet, here`s one more. Fat plays a major role in regulating your hormones. If you drop fat from your diet, you will see your testosterone levels crashing. Bodybuilders go extremely low fat because they are on steroids and can retain muscle, no matter what. Natural lifters can't. Eat a minimum of 0.75gm/per kg bodyweight of fat. This means for an 80kg individual, 60 grams of fat will be the bare minimum. 3. Drop Your Body Fat Percentage Having a high body fat percentage is detrimental to testosterone levels in the body. The higher body fat you hold, the lower your testosterone levels will be. Yes, it`s true. Fat men usually have more estrogen in their body and that's the reason why they have man-boobs and stubborn waist fat. High body fat percentage, let`s say over 25%, causes estrogen to elevate and subsequently drop testosterone levels in the body. So if you are overweight, shed those extra pounds, asap. © YouTube 4. Reduce Stress levels Another major component which throws your hormones out of balance is stress. Having high stress levels for prolonged periods of time directly affects the output of cortisol (stress hormone) which further impacts the level of testosterone in the body. Here are a few tips and tricks to manage stress:- a) Remove negative people out of your life. b) Try to find joy in the little pleasures of life. c) Try meditation d) Engage in sports or exercise regularly e) Don`t be in a relation with a whining girlfriend. It's all stress. Trust us! That's all folks! These are a few major factors which can actually help increase your testosterone levels. Singh Daman is an On-Floor and online Personal Trainer and PG diploma holder in fitness and nutrition who believes Physical Fitness is as important in one`s life as Breathing,Sleeping and eating. You connect with him on his YouTube Page
  6. Indian indigenous medicine is not one of the world's oldest but also one of the most effective forms of medicine out there. Ashwagandha is an India herb that's been used in ayurvedic medicine for centuries. The name stands for the 'smell of horse', which comes from its distinct odor. Although most people consider it a virility and sexual strength enhancing supplement, the benefits of Ashwagandha surely exceed that. In fact if you are into serious strength training, this should be of special attention to you. Here are 5 reasons to start supplementing with Ashwagandha. 1) Boosts Recovery By Moderating Stress Hormone Levels Ashwagandha is a powerful adaptogen, which means that it reduces the physical and chemical effects of stress. Weight training is technically a stress on our body and coping up with it is of prime importance if you want to get stronger overtime. All the stressors elevate Cortisol (stress hormone) levels in our body. Cortisol is also a catabolic hormone and an excess of it reduces testosterone and protein synthesis, this isn't good for your anabolic goals i.e. muscle building. Ashwagandha is proven to significantly reduce negative effects of stress and decline cortisol levels up to 14.5-27.9%. Regular consumption of ashwagandha will boost recovery and can lead to greater muscle gains. © YouTube 2) Improved Sleep Quality Always value the quality of your sleep. It is during sleep that your body adapts to hard training, builds new muscle tissues and gets stronger. It is reported that people suffering from insomnia have benefitted from ashwagandha supplementation. Personally, I have observed a notable positive difference in my sleep quality too. It can be due to a decline in stress levels resulting in a calmer mind. 3) Enhanced Power Output And Aerobic Capacity Untrained men who were put on a periodic strength program and supplemented with ashwagandha, observed an increment of 20kg on the bench press and 5kg on leg extensions compared to men who didn't supplement it. Another study noted improved power output and velocity of sprints, as well as an improvement of VO2 max (max oxygen intake capacity) without affecting blood pressure. Thus, it can be stated that ashwagandha supplementation directly increases strength and speed. © YouTube 4) Effect on Testosterone Health Men suffering from a drop in testosterone levels can bring their bodily functions back to normal after regularly using ashwagandha. This makes it a great addition to a PCT (post cycle therapy) supplement stack. Enhanced sperm count and sperm quality are noticed in infertile men. Men with healthy testosterone levels may only get a slight increase in total testosterone. This might not get you jacked up like a steroid cycle but increased energy levels and *** drive can be expected. 5) Other health benefits of Ashwagandha Increased HDL Cholesterol A fairly notable increment of 17.6% in HDL-Cholesterol has been noted with 60 days of Ashwagandha supplementation. Reduced LDL A slight reduction in LDL-Cholesterol is also observed. Reduced total cholesterol A significant reduction of 10% in total cholesterol is also noted. Reduced blood pressure A slight decrement in blood pressure (1.6% systolic and 5.6% diastolic) has been noted to occur alongside a reduction in pulse rate. Reduction in fatigue levels Individuals supplementing with ashwagandha have reported a decline in perception of fatigue Dosages You will find ashwagandha in powdered and tablet forms on the market. The powdered form makes it easier to meet the required clinical dosages and is also more cost-effective. Take 2gms twice a day after meals, preferably breakfast and dinner. Supplement regularly for at least two weeks before noting down any significant difference in your health. Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder. He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily. Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.
  7. A majority of the iron freaks do not keep an account of their strength levels in the gym. You can track your body weight, macronutrients and consume the best supplements, but if you aren't tracking your strength levels, you won't grow. Period! Why is checking strength so important? Strength is a precursor of muscle hypertrophy. It serves as a tool which can indicate if you are building or losing muscle. If you are gaining weight and also gaining massive strength, it suggests you are building solid muscle. If you are dropping weight while still gaining some strength, we can quite confidently say that you are losing fat and building muscle simultaneously. So How Do I Get Started? © YouTube Before you start doing the right thing, stop doing the wrong exercises i.e. Progressive Sets! Having trained individuals from all major states in India, I have noticed this is how most people perform their working sets: Set 1 Light, Set 2 Moderate Weight, Set 3 Heaviest. Chances are you are doing the same. Add here's the problem(s) with this method- 1) The first few sets are meaningless and serve merely as warm-up. They don't challenge your muscles to an extent where they are forced to grow. 2) You are unnecessarily pre-fatiguing your muscles before lifting the heaviest weights. You should lift the heaviest when your muscles are fresh. 3) Tracking your strength levels week by week is very difficult because there are different loads on each set. The right way to get stronger and bigger Perform Straight Sets instead of progressing on each set. Warm up and hit the heaviest weight you can lift for the given rep range on an exercise. For example if you have 3 sets of 8 reps on the bench press start with a weight you can lift for no more than 9-10 reps. The first two sets will be challenging (you will have 1-2 reps reserved in your body) and you might hit a failure on the third set which is alright. Now that you know how much to lift in each set, let's talk about how to get stronger from workout to workout, week by week. I recommend the wave-linear progression method for beginner to intermediate lifters. Below is a sample template which will give you an overview into this method. © T-Nation As you can see on week 1, we are starting with the higher end of rep range on an exercise and as the week progresses, we are decreasing the reps and increasing the loads. Notice: In THE 5th week, we are again starting at the higher end of rep range but we are a little bit stronger than week 1. (62.5 vs. 60 kg) The increments mentioned here will vary from person to person, depending on experience levels. A beginner might be able to increase more loads compared to an intermediate/advanced level lifter. I highly recommend investing in fractional plates (tiny plates which weigh 200 g - 1 kg), which will allow you to progress week to week. Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder. He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily. Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.
  8. Shaikh Sultan Bin Ahmad Al Qasimi, The Big Heart Foundation?s Humanitarian Envoy, and Malala Yousafzai, in Oxford, London, following an agreement signed by Mariam Al Hammadi, Director of TBHF, and Farah Muhammad, CEO of Malala Fund The Big Heart Foundation (TBHF), in cooperation with the Malala Fund launched by Nobel laureate and female education activist Malala Yousafzai, has donated US$700,000 to build a girls? school in Pakistan. The Sharjah-based global charity is funding the school project through its ?Girl Child Fund? in collaboration with the Malala Fund, local media reported. The school is being constructed in Swat Valley, Malala?s home district, and will open its doors to 350 girls in its 11 classrooms once completed. The school is currently in the second phase of its construction, with the project due to complete in April 2018. The donation was announced during an event in Oxford, London attended by Malala and TBHF humanitarian envoy Shaikh Sultan Bin Ahmad Al Qasimi. ?I overwhelmingly thank The Big Heart Foundation for believing in my dream of a world where girls can choose their own future path. With their support, the Malala Fund can provide education for girls in my hometown, Swat Valley in Pakistan,? said Malala on the occasion. The donation covers half the project?s financial needs and will be used to build classrooms, science and computer labs, staff rooms, principal?s room, a reception area and playground facilities. The school will also have a library, laboratory, an activity hall, and accommodation for female teachers from remote areas. The funds will also partly cover the first two years of the school?s operational costs. TBHF is a charity that aims to protect and enable vulnerable and marginalised children and their families, with primary focus on the Arab world, but it also extends support to other areas in most need.
  9. When people want bigger arms, they generally focus on their biceps only. That's because biceps are the most shown off muscle on the planet! But this is exactly where you are wrong. To have huge guns, you need to concentrate more on your triceps than biceps. If you don't know this already, let me tell you that around 66% of your arm is made up of triceps and the rest is biceps. As the name itself suggests, there are three muscle heads in the tricep muscle group unlike two in biceps muscle group. Today, I am going to tell you exercises which will help you get bigger and thicker triceps. The Anatomy Of Triceps Since there are three heads of the tricep muscle group, it is important that we include an exercise for every head. The three heads in the triceps are the lateral head (that makes the horseshoe shape), the medial head and the long head. While extending the elbow and straightening the arm is done primarily by the lateral and medial head, the long head is responsible for adduction along with the lats (back muscles). Now, there are various exercises that can be done to isolate the triceps but I'll tell you the 5 most effective in this article. 1) Close Grip Bench Press © YouTube This exercise is performed on a normal bench press. The movement is identical to a bench press with the only difference being the grip with which the barbell is grabbed. While in a bench press, the grip is more than shoulder width apart and the grip of arm is very close. The distance between the hands will be the distance that equals a little more than both thumbs placed together on the bar. 2) Skull Crusher © YouTube This exercise is done on an isolated flat bench. Though you can use the normal barbell, ideally, the EZ Bar is recommended because of better impact on the lateral head of the triceps. The starting position of the exercise is when your arms are perpendicular to the floor. Slowly lower the barbell towards your head till it reaches just above your face and then push it back to where you started. You can perform heavy sets as well as drop sets in this exercise. 3) Pulley Pushdown © YouTube I am sure that this exercise must already be a part of your exercise regime, if not; you've missed the Universal Exercise of triceps. Drop sets, heavy sets, partial sets, eccentric sets you name it, every form of workout can be done on the pulley machine to work your triceps. The best part is that you don't even need a spotter for it. Since the pulley and knob is in front of you, you can adjust the weights by yourself accordingly. The variation for this exercise includes various other grips like the V-Bar, reverse grip, Rope Grip etc. 4) Overhead Extension © YouTube This exercise can be performed either with help of a dumbbell or using a rope in a high pulley. This exercise concentrates more on the long head, which I've seen is generally weak in a lot of people. Since folks only concentrate on pulley down, the long head of the triceps is hardly trained. A variation of this exercise includes using both hands and single hand to lift the rope or dumbbell. 5) Bench Dips © YouTube This is one of my favorite exercises as you don't even need gym equipment to perform this exercise. All you need is two benches which are almost of the same height. Place your hands on one bench and legs on the other. Now slowly lower yourself till your arms make a 90 degree angle. This is also one of the most effective exercises for triceps. You can also add weights to your lap to increase the difficulty level. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  10. Every New Year, hundreds of people make one very common resolution and that is to lose their belly fat and get abs. Though we have been publishing research-based articles on fat loss for a while now, a lot of people still follow a lot of senseless advice floating on the internet. Once again, here we are giving some very logical and credible advice on how to get rid of belly fat and love handles while building rock solid abs. 1) Stop Doing Hundreds Of Side Bends And Twisters Many fitness YouTubers have been recommending these two exercises and promise belly fat/love handles reduction. Well, even if you do these for a million reps for the rest of your life, you will not lose an inch of belly fat. Why? Because you cannot spot reduce fat! Your body loses fat as a whole. And please, the same thing applies to face fat, belly fat or wherever you are holding fat. 2) Consume Adequate Amount Of Protein “I just want to lean out. Do I also need to consume a decent amount of protein?” Yes, you do! Optimal protein intake is not just for bodybuilders or powerlifters, it's important for every human being. Your body can either lose the fat and muscle which will make you skinny fat. Or it can lose fat and build some lean muscle which will enhance your body composition and metabolism. Building and maintenance of muscle mass requires adequate protein consumption. Aim for 1.5-2g of protein per Kg of your bodyweight. So, if you are weighing 90kgs, your consumption should be 135-180gms of protein per day. Individuals with a higher body fat % need not consume that much protein. 3) Increase Your NEAT NEAT stands for Non-Exercise Activity Thermogenesis. It involves the burning of calories on all activities other than exercise or sports. Some examples of NEAT are walking your dog or taking the stairs instead of the elevators. Your body's metabolism is predetermined by your genes. And you can only workout for a couple of hours 3-5 times a week. But you can still burn a lot of calories if you up your NEAT. There has been plenty of research on this and I have personally lost a decent amount of fat by simply increasing my NEAT. 4) The Only Two Exercises You Need For Abs 'Abs are made in the kitchen.' You have probably heard this and it is 100% true as well. But just like any other muscle group, abs also need to be worked on. Thus, some amount of direct ab training is required. Though there are plenty of strenuous and fancy looking ab workout routines by fitness models, you don't need to do them. Rope ab crunches and weighted captain's chair leg raise are more than enough. Perform 3 sets of each with 10-15 reps twice a week and progressively overload. If this is supported by a well-structured diet and weight training, you will have abs in no time. 5) Order Protein When Eating Out You cannot out workout your diet. The fundamental requirement for losing fat is a caloric deficit diet. But life happens and you cannot consume your planned meals all the time. There will be plenty of times you will need to eat something outside. In such cases, it is best to consume high protein foods rather than foods rich in fats or carbohydrates. No, fats & carbs are not bad. But out of the three macronutrients, protein has the highest thermic effect. If you consume 200 calories from protein, a lot of calories are lost in heat during digestion and only 120 calories are available for your body to process. This allows you to be in a caloric deficit despite eating out. There you go guys, THAT'S ALL you really need to do.
  11. Everybody wants a V tapered back and no doubt, we do every possible exercise to get one. From all kind of rows to deadlifts and every exercise in between, we do them all. However, in this piece, I will detail one classic back exercise that builds size, strength and extreme athleticism. I am all about the Pull-Ups! Before Getting Into Pull-Ups, Let's First Understand a Little About Back Muscles Your back is a complex muscle group comprising of the latissimus dorsi, trapezius, erector spinae, rhomboids and several other stabilizer muscles. The bigger the latissimus dorsi, the better will be your V-taper. In fact, it's also one of the biggest muscles of a human body. So clearly, if you want a nice V taper, you need to grow your latissimus dorsi and pull-ups is one of the best tools to sculpt the same. Don't Worry If You Can't Do A Pull-Up. Try This To Get There! Now, of course, there must be many of you who cannot perform even one pull up. However, it does not mean you will not able to do it in future as well. In case you are a beginner or an overweight individual, you should first aim to become stronger at different pulling exercises. Lat pull down and pull-ups have a similar joint action and muscle involvement, therefore, getting stronger at lat pulldowns will surely help you to get better with pull-ups. Your goal should be simple, to pull as heavy as you can but while keeping the form correct. That's how you'll graduate nicely to pull-ups at a later stage. Here is a Pro Tip to Make Your Pulls Up More Effective For any exercise, engaging the target muscle with continues tension is the key to optimal hypertrophy. The same applies to the pull-ups as well. The best way to engage your lats nicely while doing pull-ups is to depress (Downwards movement of scapula) your scapula blades before every rep. This will help you to activate your lat muscles in a much better way in comparison to the regular pull-ups. The same principle applies to the lat pull-down exercise. A Common Mistake You Need To Avoid The most common mistake while performing pull-ups or a lat pulldown is; gripping the bar very wide. A lot of people have this misconception in mind that wider grip will give them a wider back. The fact is actually completely opposite. A wider grip does not give you a wider back! It's the growth of your latissimus dorsi muscle that gives a wider V taper look. Taking a very wide grip will restrict your range of motion and you would not be able to train with a complete range of motion. The best grip for pull ups or lat pull is just slightly wider than your shoulders. How Many Pull Ups Should I Do? For ideal muscle growth, I recommend performing at least 7-12 pull-ups per set. If you can only do 3-4 at moment, don't worry, just keep practising. In case you are capable enough to perform 20+ pull-ups, hook some additional weights with your body and go for 8-12 reps. Perform 3-4 sets of pull-ups on your back day. Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him here.
  12. By now we have all witnessed how incredible and unbelievable Elon Musk's achievements have been. He is the founder of SpaceX, a space exploration company, which is one of the most successful private space companies ever. He built it even when he has no background in rocket science! He has accomplished so much with electric cars even when he had no experience in the automotive industry. The question is how does he think about embarking on such strange missions and then turns them into billion dollars business? What is his mindset going in to these world-changing projects? © Fossbytes The answer to that question is his 'first principle thinking' strategy. So, what is this First principle thinking strategy? A first principle is a basic assumption that can't be deduced any further and is the only sure thing in a complex problem. For instance, when Elon first decided that he wanted to make the human race a multi-planetary species, he realized that buying a rocket would cost him nearly $65 million. Not a small amount to burn. Instead, he argued to re-frame the problem from "finding an affordable rocket to buy," to "what makes a rocket that expensive?" You can catch his insight on this from what he said in an interview with the Wired (https://www.wired.com/2012/10/ff-elon-musk-qa/all/). He said, "I tend to approach things from a physics framework. Physics teaches you to reason from first principles rather than by analogy. So I said, okay, let's look at the first principles. What is a rocket made of? Aerospace-grade aluminum alloys, plus some titanium, copper, and carbon fiber. Then I asked, what is the value of those materials on the commodity market? It turned out that the materials cost of a rocket was around two percent of the typical price." © Renaissance Man Journal With this approach, he was able to slash the price of launching a rocket nearly 10X, while still making a profit. Isn't that smart thinking? So how can you use the first principle thinking strategy for your own business? So,the next time you are stuck in such a situation, instead of building on what's already there, you should think about breaking that idea down into its fundamentals and see how you can solve the problem in a different way. That's where creativity will strike and provide you with a unique solution. Consult with your mentors, discuss your idea with your friends and people you think can really brainstorm on the subject. Focus on the functionality and not just on what has been conventionally done.
  13. Speaker of the House Paul Ryan speaks at a news conference announcing the passage of the "Tax Cuts and Jobs Act" at the US Capitol in Washington, US, November 16, 2017. REUTERS/Aaron P. Bernstein/Files SEATTLE: The new US tax bill could have a negative impact on the production of affordable housing at a critical time of rising demand across the country, according to low-income housing advocates. The US Congress passed the Tax Cuts and Jobs Act of 2017 and President Donald Trump signed the bill on December 22, keeping a promise to deliver a tax cut by Christmas. But the 503-page bill, which critics say was rushed through Congress for speedy passage, could leave some collateral damage in its wake when it comes to affordable housing programmes, according to the National Low Income Housing Coalition. "This bill will exacerbate our country's already yawning income inequality and will harm efforts to end homelessness and housing poverty," coalition President and CEO Diane Yentel said. Housing advocates' main concern is how the reduction in the corporate tax rate impacts the market for Low Income Housing Tax Credits, the fiscal mechanism responsible for the largest share of privately-built affordable housing in the United States. US corporations purchase these credits, which reduce their tax bill, by investing in affordable housing developments. A lower corporate tax rate means private companies will have less incentive to invest in the production of affordable housing. Analysis by public accounting and consulting firm Novogradac & Co said this change would reduce the future supply of affordable rental housing by nearly 235,000 homes over 10 years. "At a time when we should be increasing investments in solutions to the housing crisis impacting low-income people across the country, the increased deficits created by these tax cuts puts the national Housing Trust Fund and other vital housing and community development programs at risk of deep spending cuts down the line," Yentel said. The repercussions of changes to that market will be felt nationally where there is a shortage of 7.4 million affordable homes for renters living at or near the poverty line, according to a National Low Income Housing Coalition report. In Seattle, where increases in home prices led the nation for the 13th straight month in November, local officials are bracing for the impact. "We think lowering the corporate tax rate from 35 to 21 percent without making other changes to the Housing Credit will mean a 14 percent reduction in the number of affordable homes we are able to create in Seattle," said Steve Walker, director of the Seattle Office of Housing. "In 2017, this would mean an impact of approximately 125 less affordable homes being built, or at least one building, at a time when we face an affordability crisis." Trump touted the corporate tax rate reduction as a boost to the US economy, saying it would mean more products were made in the United States and bring back companies. Low-income housing advocates said the final tax bill was an improvement on earlier versions, however, which would have entirely eliminated Low-Income Housing Tax Credits and another affordable housing tool, tax-exempt Private Activity Bonds. Yentel said such a course of action would have had "an immediate devastating impact on affordable housing." ?via Thomson Reuters Foundation
  14. Blame it on the media, but abdominal muscles are one of the most desired muscle groups. So much so that instead of chasing strength, young men are willing to look like holocaust survivors and sport a six pack. First of all, what you need to understand is the fact that starving or doing a thousand crunches will never get you well developed abs. You have to work out a very intelligent nutrition plan and couple it with dedicated training to drop body fat as whole. Only then, will you be able to see your abdominal muscle. Also, direct core training is very important for all round core musculature development along with the compound lifts. Here are MensXP Health team's top 10 picks to work the abdominals. 5) Medicine Ball Russian Twists © YouTube Sit in a position of a sit-up. Hold a ball in your hands and extend your hands in front of you. Now keep your hips fixed and pull the knees up a bit. Now start twisting. 4) Plank © YouTube The classic plank stresses the core out pretty good. Just make sure your back stays in-line throughout the time you hold the plank. 3) Seated Knee Tucks © YouTube Sit on a usual bench or at the corner of a stool. Now bring your legs out in front and rock yourself back and forth, tensing you core as much as possible. Now please, this isn't a CrossFit workout, so go slow and squeeze as much as possible. 2) Mountain Climbers © YouTube Set yourself up in a sprint start position. Keeping your palms fixed on the floor and start driving your knees to your chest one at a time. Keep the core tight. Do it in intervals. 1) Ab Wheel Roll Outs © YouTube Probably one the best all over core developers, roll outs are not for everybody. This move not only engages your core but also brings into play the back and chest. But before getting into this, work on the exercises mentioned above.
  15. John Cena is the last man on the planet anybody would want to mess with. The man weighs 114 kilograms with less than 10% body fat and has herculean levels of strength. We all are witness to how he breaks wrestlers in the ring! © YouTube Just like every legend has a beginning, something that pushes them, Cena also had a past that propelled him to hit the weights. At a recent event called 'Come As You Are' Cena came out about the fact the he was bullied while in middle school and how it pushed him into lifting weights. While talking to the media, he said “I remember the walk to the school bus. At the very least, five times shoved down, toppled down. I asked my dad, 'Is it ok if I start working out? By the time I was showing up at high school, I was big. The guys who were pushing me down were kind of like, We cool?” © YouTube Being the nice dude that he is, he never really went back and demolished any of the guys who once bullied him. He himself said “Never once did I ever get back at any of those guys.” © YouTube He further added, “As horrible as a time that it was for me, it was a catalyst for me to find a passion in my life. Everybody goes through those moments of self-doubt and whether they're a moment or whether they're a wall that you can't climb over. Means don't be afraid to be who you are. I'm very emotional, as cold as I seem sometimes, I'm a sucker, I'm like stupid in love and if that doesn't make me cool then whatever - I don't want to be cool." There's a very strong message that you need to decipher here. Never back down in front of the things, goals or people who want to take you down. Stand up to them and equip yourself to fight against odd times. In short, stop being a wuss and man up.
  16. Angela Merkel ? German Chancellor and leader of the Christian Democratic Union (CDU) party ? arrives at the CDU's headquarters for further exploratory talks with members of potential coalition parties to form a new government, Berlin. Germany, November 17, 2017. AFP/dpa/Kay Nietfeld1 BERLIN: German Chancellor Angela Merkel heads back into tense coalition talks Saturday in a last-ditch effort to forge a coalition government and avert a political crisis in Europe's biggest economy. The veteran leader won a September 24 vote without a clear majority for her conservative CDU/CSU bloc, largely due to the rise of the far-right Alternative for Germany (AfD), and must now build an unlikely alliance with the pro-business Free Democrats (FDP) and left-leaning Greens. Their deep policy differences, however, especially on immigration and the environment, have hobbled the month-long negotiating marathon, leading the players to miss a Thursday deadline and declare they will push on until Sunday evening. Until and unless the motley crew of four parties, which spans the mainstream political spectrum, strikes a deal, Germany's government remains in an effective limbo with Merkel serving as caretaker chancellor. If they fail, Germany is headed for likely snap elections, which would leave Merkel increasingly exposed to a rising band of critics within her own ranks and could further boost the anti-Islam AfD. Merkel, no longer deemed invincible after delivering a historically poor election result, "now faces the most difficult task of her leadership so far," judged the Sueddeutsche Zeitung daily. Political scientist Albrecht von Lucke told news channel NTV that already "the loser is Angela Merkel" because, rather than be seen to battle for ideas, she had "fought strategically to maintain power". 'Hanging by a thread' Hours after a 15-hour red-eye meeting ended around 4:00 am Friday, Merkel, the veteran of countless all-night EU summits, stressed that "the task of forming a government for Germany is so important that the effort is worthwhile". Horst Seehofer, the embattled leader of her Bavarian sister party the CSU, said that "we have the goal of finishing by Sunday" because the German people had the right to know whether a new government would emerge or not. His party colleague Alexander Dobrindt, known for his acerbic snipes at the Greens, declared darkly that the talks "are hanging by a thread". Looming over the political drama is the prickly issue of immigration, a hot-button topic since Merkel in 2015 threw open German borders to a mass influx of over one million asylum seekers. While the CSU has been sharply critical and wants to cap future arrivals at 200,000 a year, the Greens argue that more refugees should be allowed to bring their families. Deep differences also remain on climate policy, where the Greens want to phase out dirty coal and combustion-engine cars, while the conservatives and FDP stress the need to protect industry and jobs. The Greens face a party congress in a week's time, where their rank-and-file members will give the thumbs up or down on the concessions their leaders may have wrested from the other parties. 'Merkel's fading star' Martin Schulz of the centre-left Social Democrats (SPD) ? Merkel's former junior coalition partner that went into opposition after a stinging election loss ? reemerged to criticise the painful process. He charged that the four parties were searching for the "lowest common denominator" in an atmosphere of "maximum mutual distrust", led by Merkel, whom he labelled the "world champion in vagueness". Schulz also charged that the odd alliance would diminish Germany's role in the EU and contribute to the "paralysis of Europe". The Frankfurter Allgemeine Zeitung daily commented that, despite the hurdles, "Merkel can't afford to fail, because the SPD... won't come to her rescue again". The smaller parties, it said, "are already fighting at the expense of the chancellor, who won't necessarily get the credit if the talks succeed, but who will certainly be blamed if this experiment fails". Fresh elections would heap pressure on all parties, the broadsheet added, but especially on the chancellor "because then Merkel's star will fade even more quickly, maybe even for good."
  17. China will build an aluminium factory worth $1.6 billion in ex-Soviet Tajikistan. Photo: AFP file DUSHANBE: China will build an aluminium factory worth $1.6 billion in ex-Soviet Tajikistan, the Central Asian country?s leading smelter said Friday, in a sign of Beijing?s increasing influence over the economy of its resource-poor neighbour. China ? which already owns over half of Tajikistan?s external debt ? has long sought to boost ties in the ex-Soviet Central Asia region which Russia has traditionally viewed as its backyard. Igor Sattarov, a spokesman for Tajikistan?s state-owned aluminium company Talco said Chinese construction giant Yunnan Construction Engineering Group will build a ?joint Tajik-Chinese? factory in the western town of Tursunzoda with an annual production capacity of 500,000 tonnes. The factory is expected to be completed in the next one-and-a-half years using ?the most advanced technology to date? and will provide jobs for 1,200 people, Sattarov said at a press briefing Friday. Aluminium is one of Tajikistan?s key exports but production has suffered as a result of electricity shortages in the country and low global prices for the commodity. The new plant is expected to be more energy efficient than Talco?s existing aluminium plant that also has a 500,000-tonne production capacity but produced just 76,000 tonnes in the first nine months of 2017. Hopes for developing the strategic sector of the economy depend largely whether a mega-dam called Rogun is completed to provide sufficient electricity. Construction of the dam began in 2016 but it is not clear how the government will find the $4 billion required to complete the project. Strategically located on the border of China?s restive Xinjiang province and conflict-wracked Afghanistan, Tajikistan is home to 8.5 million people.
  18. We all know what a pain spam can be. We deal with it daily in our inboxes often relying on clever software to filter it out for us. Even worse, some spam is so well disguised that it can fool you into thinking it is a genuine message. You've put in the hard work with your community. You've used the built in social promotion tools and SEO features to get it noticed. Now that it's indexing well with Google, you've become a target. Invision Community has several tools in its arsenal to deal with spam leaving you free to concentrate on your members and content. We'll take a look at these tools in more detail. First, it's important to know that there are two main types of spam. Computer generated and human generated. Computer generated spam is malicious software that throws millions of messages out and hopes some sticks to high profile communities. Human generated spam is more pernicious as it can often bypass automated measures. Human spammers often register accounts and post as members on your community. This leaves you free to concentrate on your content and less time deleting posts and members! The first line of defense Invision Community comes equipped with Spam Defense. This is free with all cloud and licensed plans. Spam Defense harnesses the combined knowledge of thousands of Invision Communities. It will assess the potential threat of each new user and stop them before they can cause any problems. To date, Spam Defense has blocked over 3,000,000 spam accounts. Spam Defense works by evaluating the registering member against its database. It will score the account from 1 (not a spammer) to 4 (a known spammer) allowing you to decide what to do with each level. If a spammer gets past the Spam Defense, flag them as a spammer using the built in tools. This will clear up all their posts in a single action and report back to Spam Defense that this account has spammed your site. These community led reports allow Spam Defense to learn and adapt. Preventing spammers from registering The CAPTCHA ("Completely Automated Public Turing test to tell Computers and Humans Apart") is a well tested and robust method to defeat computerised spammers. It is usually a small widget on a sign up form that asks you to re-enter words shown in an image. Invision Community supports Recaptcha2 by Google, meaning that in most cases your users don't even have to type in random letters. Instead, Google algorithms determine if the user is human or otherwise. Invision Community supports KeyCaptcha. This requires guests to solve a simple problem before they can contribute. The Question and Answer challenge works on its own or in conjunction with a CAPTCHA. This system allows you to create simple question and answer challenges unique to your community. As these answers are unique, computerized spammers cannot solve them. Also, human spammers not knowledable with your niche are often unable to solve them too. While the above are great for reducing the number of computerized spammers, we need to be especially clever to weed out human spammers. Dealing with human spammers Smart configuration of your community will also help in defeating spammers. Invision Community supports posting without registering. This feature allows for fast engagement but use it with caution. It works best if you only allow it for specific forums. Invision Community's membership promotion system also has tools which you can leverage. To make your site less appealing to human spammers, you can configure two membership groups. Let us look at an example which uses "New Members" and "Members". "New Members" is the default group for new registrations. In this group you can remove the ability to add a signature to each post. Often spammers use signatures to earn referrals on links. You can also define a limit for posts per day. This will throttle the number of spam posts a member can make. Now that you have your "New Members" group set up to build trust, you can promote them using Group Promotions. A good strategy is to promote them to "Members" when they have reached a certain level of reputation. This shows that they have become a trusted member of the community. You may wish to promote them a week after joining knowing that spammers usually leave after a day or so. There are many different criteria you can use allowing you to tailor it for your own needs. Summary Dealing with spam is a reality for every successful community. Invision Community has several features to mitigate its impact. Through leveraging its built in tools to smart configuration, you can make your community a fortress against spam. In addition, our exclusive Spam Defense system grows and learns every day stopping spammers from registering. To learn how to configure Invision Community's spam prevention tools, please see our help guide. Not using Invision Community? We can convert you from other platforms preserving your data. Our migration page has more information on the platforms we can convert you from.
  19. Nothing screams strength quite like a wide and thick back. Sadly though, most gym bros don't do more than lat pull-downs and some conventional form of rowing for their back. Remember, exercise variation is equally important as progressive overload. Add these movements in your training regimen and stimulate new growth in your back muscles. 1) Weighted Chin-Ups © YouTube Everyone does chin-ups but rarely do they add any extra weight to it. This exercise alone is capable of hitting your entire back, from your lats, rhomboids, to your middle traps. Not to forget the strong stimulus your biceps and forearms get. The greatest advantage is that it allows you to progressively overload and the strength to carry you over will you help you lift more in other pulling movements. Sets: 3-4 Reps:4-8 2) Cable Lat Pull Ins © YouTube The added advantage of this movement over regular lat pull downs is that it allows you to efficiently apply force aligned with the orientation of the lat muscles. If you look at the anatomy of your back musculature, you will find the majority of lat muscles run diagonally. Thus, this exercise perfectly simulates the lats, leaving it sore. Make sure to perform it one side at a time and concentrate on developing the mind and muscle connection with a controlled tempo. Don't apply the 'go hard or go home principle' here. Sets: 3 Reps: 12-20 3) Single Arm Cable Rows with Elbows at 45 degrees © YouTube Cable rows are an absolutely must do movement for building a thick back. However, applying these tweaks will make it way more effective. First, perform it unilaterally as this allows you to equally stimulate muscles on both sides of your back, avoiding muscle imbalances. This also increases the range of motion slightly and enhances lat involvement. The second thing is to keep your elbows slightly flared out at an angle of 45 degrees. This creates a much safer position for your shoulder joints, allowing you to pull more weight without the risks of injuries. Sets: 3-4 Reps: 12-20 4) Single Arm Rope Pull Overs with Lateral Flexion © YouTube One muscle group which is often overlooked in back training is the teres major, which rests just above your lat muscles. The cable-pull over does this job pretty well. It fires up your lats and teres major. Perform it with one hand at a time and as you pull the rope down, bend slightly sideways (spinal lateral flexion). The lat muscles also contribute to spinal lateral flexion, and doing this enhances the engagement of your lats. Focus on quality and controlled reps. Sets: 3 Reps: 15-20 5) Meadows Rows © YouTube Popularized by strength coach John Meadows, this unconventional variation of rowing helps you target and stretch the lower lats (normally a difficult area to target). Make sure to wear a lifting belt while performing this exercise and using a little momentum is alright here. Sets: 3-4 Reps: 6-10 Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder. He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily. Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.
  20. A traditional sailing dhow carries coral bricks for construction near the island of Lamu, Kenya, November 9, 2017. Photo: Reuters LAMU: The beaches of Kenya?s idyllic Lamu island are dotted with traditional Swahili stone and coral houses, mansions built by European royalty, the odd donkey and, increasingly, tidal lines of plastic trash. When a resident organized a beach clean-up that collected 33 tons of rubbish in a single summer, British-Ethiopian safari organizer Ben Morrison decided he couldn?t stand by while his beloved island was ruined. So the tall, bearded 42-year-old decided to try to design a traditional dhow, or sailing boat, from recycled plastic, offering a market to recyclers and persuading locals to conserve shrinking woodland. ?It is getting harder and harder for boat builders to find wood. I hope that this project will allow the ancient skills of boat building to live on, by shifting from ever-scarce wood to plastic,? Morrison told Reuters. Plastic pollution is a growing global problem, with patches of sea larger than some countries covered in plastic soup that strangles or poisons wildlife. The U.N. says by 2050, there will be more plastic in the ocean than fish unless drastic action is taken. In August, Kenya introduced one of the world?s toughest bans on plastic bags mandating four years in prison or a fine of $40,000 for even using one. The East African country is now contemplating measures to control plastic bottles, said John Konchellah, chairman of the National Environment Management Authority. ?We want to see plastic bottles out of circulation,? he told Reuters. ?We want to borrow some technology from the region like PETCO in South Africa, where major manufacturers came together with a body that recycles plastic bottles.? Petco is a company formed by the South African plastics industry to recycle some types of plastic. Morrison, working with eight expert Kenyan boat builders, is using plastic planks from the fledgeling local recycling industry to build his boat, which he hopes to sail to Cape Town in South Africa. ?We struggle to produce a consistent material out of the recycled plastic,? he said. ?It?s not easy. Sometimes we receive plastic planks from the factory that are full of air bubbles. We can?t build with them and so we have to start from the beginning again.? Ali Skanda, a 44-year-old master boat builder, said in his childhood there was no litter on Lamu?s sandy golden beaches - just fishermen, dhows and donkeys. Now many donkeys are dying from eating plastic, he said - and so are turtles, cows and other animals. ?At the beginning, I thought it was a crazy idea. How could I build a boat out of plastic?? he asked. ?Some people have been asking what we can do about this problem. There is so much plastic scattered. This is something we can do.?
  21. ABU DHABI: Pakistan plans to build at least three to four big reactors as it targets nuclear power capacity of 8,800 megawatts (MW) by 2030, the country?s atomic energy commission chairperson said. Pakistan has five small reactors in operation with combined capacity of just over 1300 MW. The last one in the four-reactor Chashma plant in Punjab province, built by China National Nuclear Corporation (CNNC), went into operation in September this year. It is also building two Chinese Hualong One reactors with a capacity of 1100 MW each near the port city of Karachi. Muhammad Naeem, chairperson of the Pakistan Atomic Energy Commission, told Reuters these two new reactors are now 60 per cent and 40 per cent complete respectively and should become operational in 2020 and 2021. Pakistan is now also in the final stages of awarding contracts for an eighth nuclear reactor with 1100 MW capacity which would take the country?s total nuclear capacity to about 5,000 MW when it is finished. ?We could award the contracts before year-end,? Naeem told Reuters on the sidelines of a nuclear conference in Abu Dhabi. He declined to say how many contenders are in the race and whether non-Chinese bidders may be in the running. Pakistan?s five operating reactors ? including a tiny 125 MW Canadian-built reactor in Karachi in operation since 1972 ? generate just five per cent of the country?s electricity, with the rest coming from oil, gas and some hydropower. With about one quarter of Pakistan?s population having no access to electricity, the government said late last year that it wants to boost nuclear capacity to 8,800 MW, or about 20 per cent of power generation capacity, by 2030. Naeem said Pakistan is looking at building at least three to four more big nuclear reactors before 2030 in order to reach that target. ?We have the plans in place, we are watching for proven technologies,? he said, adding that funding would come from the state budget and loans. Pakistan, which has a nuclear weapons programme, has not signed the Nuclear Non-Proliferation Treaty, which means Western reactor vendors such as EDF cannot sell reactors there. China has defied nuclear trading bans on Pakistan and delivered equipment as well as fuel. Rosatom, state corporation in Russia, has built nuclear reactors in India, but a Rosatom official said earlier this year the firm has not worked with Pakistan.
  22. Most of you have seen TRX suspension equipment at your gyms. For those who train at local gyms, this equipment may not really have found its place, but the TRX suspension has made its mark. What exactly is a TRX suspension and how does it work? Is it better than traditional weight training? And is it good for hypertrophy? And most of all is it what people call functional training? This Is What It Is © Thinkstock Started in the US, by the navy SEALs, TRX bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user's body weight to complete tons of exercises. This equipment was initially made out of convenience as traditional weights were heavy and shifting equipment during logistics was an inconvenience. You have to use your core stabilizers to work out with TRX, so you build your core, strength, balance, agility and power. It's Not The Best To Build Muscle © Thinkstock Resistance training provides an incredible boost to your metabolism from workout to workout, plus it will help to lower your total body-fat percentage by increasing lean muscle mass. Adding resistance training to your routine with the TRX Suspension Trainer can really help accelerate your fat loss provided you follow a diet which will promote fat loss as well. TRX training may not be the best tool if you are looking for traditional bodybuilding as progressive overload plays an important role in muscle growth. The TRX has different levels of progression and regression which can challenge the muscles the same way adding a progressive load but the draw back about this is that it if you are looking at pure strength and muscle building, there are better methods. Using an advanced technique to increase resistance requires a lot of skill and practice which is a little time consuming and takes your focus and attention out of your main goal that is strength and muscle building. © Thinkstock The TRX suspension form of training is mostly based on endurance, unlike traditional strength training where people like for 8 rep maxes or even lesser, the TRX can be used in different style of endurance workout such as AMRAP (As many rounds as possible) EMOM (Every minute on the minute, which is time based) or even TABATA style of training where you perform a set with maximum reps for 20 seconds and rest for 10 seconds. Hence TRX training is open to a lot of creativity when it comes to training. It is very convenient to use and also one of the best equipment when it comes to home workouts. However there are different rules and guidelines when it comes to using a TRX, which will be a topic of discussing in my next article. Helius is one of Mumbai's most promising fitness professionals and part time kettle bell lecturer. His knowledge on nutrition and trainer soft skills management is well recognized. To know more about him CLICK HERE, and mail your queries about fitness to heliusd@hotmail.com.
  23. Apple announced three smartphones last week but everyone has their eyes set on the iPhone X and it's astronomical price. The iPhone X pays homage to the 10th anniversary of the iPhone and it comes packed with some of the latest hardware we've ever seen on any Apple device. © Apple Apple has priced the iPhone X at INR 89,000 to INR 1,02,000 which will defnintely burn a hole in many pockets. In order to understand the high pricing, Chinese industry insiders have estimated the total cost of the components going into the iPhone X and also details that Apple has a high enough margin for profits. According to the report, Samsung supplied Apple the Super Retina display which costs somewhere around $80. Apple's new A11 Bionic chipset is also costing the company a bit more when compared to the A10 processor. Insiders say that the chip set Apple back $26 a piece plus $18 for the Qualcomm modem. The 3D-facing sensor costs Apple $25 while the NAND memory supplied by Toshiba costs $45. © Apple If we add up all the cost of the components, the iPhone X costs Apple at least $412 (INR 26,445) to make which is nowhere close to the retail price of INR 89,000. Having said that, there are other costs involved that attribute towards the high selling price. Apple invested heavily in AR and R&D which needs to be added to the iPhone X's cost. A lot of the revenue will also contribute towards marketing and advertising, retail overheads, rent and salaries Apple has to pay for all their employees. Once we take everything into account, it is safe to assume that the profit margin is far less than the actual figure portray. It is worth noting that these numbers are just an estimate and could have cost Apple even more, which would drive the price of the iPhone X up, even higher. This suggests that the iPhone X may have been even more expensive if Apple had wanted to keep its profit margins unharmed. © Apple The iPhone X was announced by Apple CEO Tim Cook on September 12, 2017, and is packed with a ton of new features that are missing from the iPhone 8/8Plus. The device has 3D facial recognition, an edge-to-edge OLED display and a brand new design. The iPhone X also features wireless and fast charging, which has been one of the most requested features on the iPhone. The iPhone X will launch in India on November 3rd via select retailers and authorised re-sellers. Source: Trusted Reviews
  24. The plight of hard gainers is real. They think their fate is sealed and they just can't build muscle. They think that they train hard and eat enough but in most cases, they fall short. Things get harder for them when dudes around them start putting on muscle and the game becomes more mental than physical. If you are a hard gainer, let me tell you that you can absolutely build muscle. How? Wrap your mind around these 5 commandments. 1) Stop Blaming Your Genetics. This Thought Process Will Never Let You Grow. Even if it's about muscle, it's still all in the mind. You become what you think and your thoughts guide your actions. While genetics do play a role, don't get it in your head that your genetics are poor, even before giving all you have to the right training and nutrition. You can't decide how your genetics are unless you spend a considerable time pushing iron and experimenting with food. You are not a bodybuilder who will be out-muscled on the stage, so stop thinking like one. 2) Eat Your Damn Food. Buy, Calculate, Cook And EAT! Oh, I eat a lot but still don't put on weight. Well, that's because you don't eat enough. Most skinny dudes either come up severely short on their calorie intake or just stuff their mouth with junk food and end up with a skinny fat belly. Listen, it's all about calories in versus calories out. Calculate how many calorie surpluses you need daily and make it a point to hit the target. Now, that doesn't' mean you will start hogging on junk food. Choose foods that will take you towards your goal, not away. 3) Compound First, Isolation Then Every exercise has certain benefits. Evaluating which ones take you towards your goals is your job. Your goal is to build mass and nothing but multi-joint compound exercises will work. Squats, deadlifts, shoulder pressing, load carries, lunges should be your priority. Don't avoid isolation exercises completely either. Include them after prioritizing your compound lifts in your training program. You need to build overall size and that's done by working hard on compound lifts. 4) Lift Progressively Heavy But Pay Attention To Your Form First I see a lot of skinny guys trying to pound away at the heavy-weights in the gym. Lifting heavy is of prime importance but doing that with poor form and technique is just stupid. You will not stimulate the target muscle but rather injure it. Note the weights you start with on every exercise and try lifting more every week. Progress with weights is made slowly and steadily. 5) Prioritize Rest And Recovery After your calorie intake and training program is in place, start paying attention to your rest and recovery. Muscles are damaged (microtraumas) in the gym and repaired in the bed. This is a fact and you must rest enough to recover properly. Training heavy calls for resting heavy. Don't compromise on your sleep and naps. Reduce any unwanted and avoidable exhaustion as well.
  25. Note: The article doesn't support nor condemn the use of performance enhancing drugs. It's completely a personal choice. The world of fitness is a jungle. A dense, misleading jungle where lies sell and the truth remains underrated. It's a place where natural lifters get lost, more often than not. Building muscle naturally is an excruciatingly slow process and the pain is worsened by the consistent exposure to chemically enhanced lifters. A drugged up average gym-bro is not uncommon nor is a drugged up fitness celebrity who claims to be ‘natty'. What this exposure breeds is a sort of impatience in the mind of a natural lifter. He is always thinking in a spiral. Questions such as- why I am I not getting big, I am not eating right, and maybe I lack training intensity? - will often plague them. I am not going to rant about who is a ‘fake natty' and who isn't. Being a natural lifter, what I'll tell you will change your perception about getting big, naturally. 1) No Matter How Solid Your Training And Nutrition Is, You Will Never Build Muscle As Fast A Lifter On Roids © Thinkstock/Getty Images Drugs are magic pills. If somebody tells you otherwise, they are lying. Drugs can completely change how your body reacts to food and muscle recovery. Right from your metabolism, nutrition partitioning, right to your body's hormonal activities, everything is impacted. While a drugged lifter can build over 10 pounds of muscle in 4-6 weeks, a natural lifter can't. It's just impossible, even if you are on point with you training and diet. Why? I'll explain that in the next point. 2) You Need More Time Resting And Recovering Than Lifting © Musculardevelopment Resting makes your muscles grow. Micro-tears inflicted while training need rest to repair (and get bigger). For natural lifters, recovery is of prime importance. For enhanced lifters, it isn't an issue. The reason why a lot of natural lifters fail to grow is that they spend too much time lifting and don't prioritize rest. Pounding heavy weights without resting adequately will not take you far in the race of building muscle. 3) You Can Never Get Away With Bad Nutrition, While A Drugged Lifter Can © YouTube As I said, one of the biggest advantages of drug use is that your body partitions nutrition way much better. Since protein synthesis is always elevated, drugged lifters can build muscle on even insufficient consumption of protein. Whatever protein they consume is simply targeted by the body to build muscle. They can still build muscle on a poor diet. Being a natural, you have to be on point with your diet, not only for months but for years in a row, with high protein intake being priority. You have very little room for nutritional error. While wrong bulking will get you fat, under eating will get you smaller. 4) You Will Fail For Years Before Learning What Works Best For Your Body © YouTube Putting on muscle naturally requires intelligent work with training and nutrition. And that, my friend, doesn't come in just weeks or months. Trial and error takes time, a lot of time. While a drugged lifter can pop a pill or stick a needle in his butt and get away with bad nutrition and poor training, you will have to learn from your errors. All of this takes time. 5) Your Mental Peace Will Be Ruined If You Keep Comparing Yourself With Fitness Models, Most Of Whom Claim To Be Natural But Aren't © Thinkstock/Getty Images Fitness is subjective and so is building muscle. Fake natty celebrities are not uncommon and are bad examples of natural fitness. They are very influential in the industry and since they will not shut shop, it's you who has to be intelligent and stop comparing yourself to them. On social media, filters do the talking, not lifting. Your favorite IG model will claim to be natural when it's painfully obvious that he isn't. But that's how the world is. Be answerable to yourself and chase a better version of YOU instead of chasing a body that is unachievable without roids.