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  1. We all have dreaded exams throughout our lives. Alright, at least most of us have dreaded examinations of any sort for a good part of our lives. But matters only got worse when we were in class 10th and 12th. The kind of accumulative pressure (but mostly expectations) from peers, family, relatives, neighbours, to even the house help, milkman and sometimes, the school caretaker, amongst many others is something that most children at that 'tender' age are not able to handle. © Getty Images As if preparing and sitting for the examinations were not enough, we even had to deal with the nasty results that haunted us even in our dreams. (Don't tell us you haven't ever had one of those). However, while students (and parents) can deal with most kinds of mess related to our report cards, the one thing that was a plain red flag was getting an 'F', that is, failing. Well, as you have already guessed from the headline of this article, this nightmare came true for hundreds of 10th class students in Gujarat yesterday. © Getty Images Out of the 8,22,823 students who appeared for the class 10th board examinations conducted by the Gujarat Secondary and Higher Secondary Education Board (GSHSEB) earlier in March, only 5,51,023 students have managed to clear the exams. If reports are to be believed, results show that not even a single student from close to 63 schools in the state have been able to clear the Secondary School Certificate examinations. The overall pass percentage came to 66.97 per cent, which was slightly lower than 67.5 per cent of last year. © Getty Images We can't even imagine what the students and their parents must be going through right now, but this also throws light on the harsh reality of the sad state of our education system in many parts of the country, which requires better and deeper intervention at the earliest.
  2. The Indian Institute of Technology (IIT) is one of the most well-renowned engineering institutions of India and is known to add a little bit of fun to its gruelling study-structure from time to time, in order to prevent the students from getting overwhelmed. However, when the teaching staff of the Institute decided to add the ongoing Indian Premier League (IPL) season to their end semester exam of Material and Energy Balances, IIT just became a lot cooler, in my personal opinion. The exam was held on 6th May 2019, that is a day before the playoffs of the twelfth season of the league began with the first match destined to take place between two of the most successful teams in the Rohit Sharma-led Mumbai Indians and Mahendra Singh Dhoni's Chennai Super Kings at the MA Chidambaram Stadium. The students were in for a pleasant surprise when the first question of the exam required them to hypothetically help the Chennai skipper make a crucial decision after he wins the toss. © IIT Madras The question read, “Dew can play a major role in day-night matches. Excessive dew in the outfield makes the ball wet. For spinners, the challenge is to grip the wet ball and get it to impart spin. For fast bowlers, it is difficult to hit the desired length. Hence, this can put the fielding team at a disadvantage. During IPL 2019, Chennai Super Kings are likely to play a qualifier at Chepauk Stadium on May 7. As per the weather forecast on May 7, the relative humidity in Chennai is expected to be 70 per cent. The temperature at the start of the game is expected to be 39 degrees. At the beginning of the second innings, the temperature is expected to drop to 27 degrees. Based on this info, if Dhoni wins the toss would you recommend batting or fielding first. Justify your answer.” Ever since the exam concluded, the question-paper went viral and ended up with the Twitter handle of the International Cricket Council, who even gave a shoutout to IIT Madras' Professor Vignesh “for making exams relevant to important, real-life issues!” Shout out to Professor Vignesh at @iitmadras for making exams relevant to important, real-life issues! Can anyone help @msdhoni and @ChennaiIPL make a decision before the toss tomorrow? (and show your workings ð) pic.twitter.com/8fp7rGI5BG — ICC (@ICC) May 6, 2019 Some of the other fans of the game, who did not have the opportunity to answer this question for marks, took to Twitter to do their best in helping Mahi make the decision: It's obvious whoever win the toss will elect field first. Dew will play crucial role , fielding second will definitely become challenging. Though Chennai has a spinning track , spinners in second inning will be in trouble to control the ball. Win the toss , win the match. — Patel Meet (@msp_011) May 6, 2019 @msdhoni will bowl first as the temperature is 39 in the beginning and in second innings it will drop to 27, hence major chances of due because of 70% humidity as the humid air will turn into water (due) on cold surfaces. — Durwas Mohite (@DurwasMohite) May 6, 2019 *Outside the box thinking* Since Chennai pitch is supporting spin and since we have quality spinners than quality pacers, it is better to chase. Bcz if dew comes, we will be in disadvantage. And even if dew doesn't come, chasing will be better for a heavy-batting unit like #CSK — Sai Krishð (@bsk5496) May 6, 2019 As the dew point is around 32 degree Celsius , by the time the second innings starts the dew would have already fallen ... Hence whichever team wins the toss should bat second !! pic.twitter.com/924JUEW3GB — The accidental researcher (@vijayathithan) May 6, 2019 I'd recommend bowl first, if there is dew on field, it is difficult bowlers to grip the ball and that will eventually help the batsmen.. So bowl first and chase comfortably!! — MSD Zealot! (@Vidyadhar_7) May 6, 2019
  3. A teacher holds a very special place in our hearts, only second to our parents and family members. Teachers help shape our lives in our formative years, guide us with what's wrong and what's right. However, being a teacher or dealing with unruly kids is not a cakewalk. It is, in fact, the hardest thing in the world. If you get too strict, your class starts hating you. If you become too lenient, they start taking you for granted. But, one teacher has cracked the code of bringing some discipline in the class, although the Russo Brothers wouldn't approve of that method. Marvel Studios Every teacher has his or her own method to punish kids, but nothing can get as brutal as this teacher who threatened to drop 'Avengers: Endgame' spoilers if the students got too loud. This Reddit user's teacher warned the class that if the students got too rowdy, then he will start dropping spoilers one by one. In the post, we can see two blank spaces and clearly the students took it as a joke and that's when Thanos and Thor came in the picture. Reddit Turns out, this is not the only teacher who came up with such a savage idea. Ever since 'Avengers: Endgame' was released, almost every other teacher is using this trick to either control the class, punish them or getting things done from them. Me if I was teacher #endgame pic.twitter.com/0RMBI8xihx — Dasal (@ADasalbtw) April 26, 2019 Reddit Thank God, our desi teachers still use conventional methods of punishment. Becoming a 'murga' or standing outside the class might be embarrassing, but it's better than getting a spoiler from the biggest Marvel movie.
  4. Remember the good old days when you used to make excuses just to avoid exams? Yes, they never used to work for the most part, but do you know what kids are ready to do these days to skip an exam? Take down the entire freaking wi-fi network. That's right, two 14-year-old high school students of Secuacus High School in New Jersey, USA, decided to go all in and bring down the entire Wi-Fi network of their school so students could not access the online curriculum. If only they had put so much effort into studying for the exam! © Unsplash After talking to other students at the school, the authorities found out that the duo was using a program or app to attack the school's network and cause it to crash or become too congested to be used by the others. NJ.com's report says, “Students interviewed Monday afternoon believe the boys used a Wi-Fi interrupter program, or an app, to send so much traffic to the routers that the system would crash, which ultimately caused connection failures when students tried to log on, do class work or take exams on their computers.” It has also been brought to notice that the duo was taking requests from friends to bring down the Wi-Fi. However, it is not entirely clear if they did it as a favor or they did it with intentions of making money. The Secaucus Police Department said both students were charged with computer criminal activity and conspiracy to commit computer criminal activity.
  5. Almost all the Apple Products come with one year warranty against manufacturing defects and hardware failures. If you send in your defected device that's under warranty, then Apple will repair it, or in same cases, even replace it with a new one. Yes, the company is known to be very generous at that. However, two Chinese students attending college in Oregon have scammed Apple by taking advantage of the company's repair policy. So, the con was very simple. Yangyang Zhou and Quan Jiang, two engineering students allegedly brought in thousand of fake iPhones, sent them to Apple filing warranty complaints and got band new 'genuine' iPhones in return. The new iPhones were then sent back to their friends and relatives in China to flip for profit. © Pexels Yup, Apple, out of all the companies, fell for this con. But hey, you can't blame the company for being nice with replacement phones, plus these counterfeit iPhones have come to closely resemble the real thing, right? According to the prosecutors, the duo submitted a total of 3,069 iPhones under warranty claims, and got back close to 1,500 new iPhones as replacement units. With a loss of $600 per iPhone, Apple calculates that it lost close to $900,000, which roughly translates to about Rs 6.25 crores. The rest of the iPhones, in case you're wondering, were rejected for tampering, and they were sent back with letters explaining why the warranty claims were declined. The federal prosecutors have charged Jiang with trafficking counterfeit goods and wire fraud. Zhou, on the other hand, was accused of submitting false information on export documentation. The agents got tipped of this fraud in April 2017 when they opened five suspicious packages enroute from Hong Kong containing phones with counterfeit marking. In their defense, both students have claimed that they didn't know the phones were counterfeits. But, c'mon, no one's going to buy that.
  6. If you have been following the news around PUBG, then you are probably aware of the fact that it's been receiving a lot of flak for being highly addictive. Earlier this year, the Gujarat government banned school kids from playing PUBG, and now, it looks like the Surat district administration has imposed a ban on PUBG Mobile because of the increase in violent behaviour among the children. According to the administration, the game was affecting the academic performance of the students The circular to ban the game has reportedly been sent to a number of primary education officers of the district. The primary objective is to reduce the number of cases coming from PUBG Mobile addiction. As per the notice, the ban will be imposed in Rajkot from March 9 to April 30. Anyone can file a complaint and inform the nearest police station against whoever is playing the game. The police is said to take action under the Central Government Act Section 188. © Tencent Mobile Jagruti Pandya, Chairperson of Gujarat Child rights body, has also issued a recommendation to the National Commission for Protection of Child Rights (NCPCR) in order to ban PUBG Mobile in the state. Jagruti was quoted saying, "The NCPCR had sent a letter to all the states and recommended a ban on the game. All the states are required to implement it. Looking at the negative effects of the game, we had recently sent a letter to the state government recommending a ban on the game." Source: Timesnownews
  7. The Pulwama terror attack has left the entire nation in a state of horror and shock. Over 40 CRPF personnel lost their lives in the terrorist attack and a state of grave remorse and grief has struck everyone. © Twitter In the aftermath of the Pulwama attacks, a lot of Kashmiri students across the country have been under threat of verbal and physical violence and even though communal hatred is not something that is preached in a democracy, it is sad to know and witness that something like this can still fall upon us. As a result, many Kashmiri students are trying to run back home but it is not possible to be dislocated for something they are not even responsible for, right? In North India, Delhi and Dehradun have reported a big number of retaliation attacks on Kashmiri students. Khalsa Aid organisation has come forward to offer help to all distressed students and is even helping students go back home. In the midst of angst & hatred @Khalsa_Aid stands out for love & humanity This pic showing transportation of Kashmiri students by Khalsa Aid volunteers from Dehradun & Chandigarh @BDUTT @Nidhi @ReallySwara#Pulwama #PulwamaAttack #Kashmiri #KashmirTerrorAttack pic.twitter.com/YBihZ90Dh5 — Angad Singh (@Angad_Pb) February 19, 2019 We are all kashmiris thanks to @Khalsa_Aid proud on you #seikhcommunity help our students provide shelters foods.. Alhamdulillah all kashmiris feel safe in #Gurudwara Really Singh is king Humanity example Brotherhood pic.twitter.com/7yVD0eys4x — Liaquat Tanha (@liaquat_tanha) February 19, 2019 Besides providing transportation and helping the students relocate, the good Samaritans at Khalsa Aid are ensuring that they are provided with all sanitation needs and food as well. There are so many Muslim organisations in India be it Jamat-e-Islami Hind, Jamiat-e-Ulema-e-Hind, Owaisis, Madnis and all. Nobody came to the rescue of Kashmiri students But Sikh organisations @Khalsa_Aid did... Sikh friends in Punjab did a commendable... Allah bless you all pic.twitter.com/X73WeprKi8 — Liaquat Tanha (@liaquat_tanha) February 19, 2019 More than 20 buses have been arranged and funded for Kashmiri students to travel from Punjab to Kashmir. Kashmiri Students : Our India team continues to assist the Kashmiri students with safe evacuation. We have so far funded 20 buses from Panjab to Kashmir. Our Tnx to all the amazing volunteers who assisted @amarpreet1313 with this task...@RisingKashmir pic.twitter.com/UDO2tQYK0r — Khalsa Aid (@Khalsa_Aid) February 19, 2019 Needless to say, nothing at all is done to earn goodwill or prove a point. The point here is simple: humanity is the biggest religion of them all. If we can learn from this example and do our bit, then we succeed as humans. For all @Khalsa_Aid has done for Kashmiri people in the past few days deserves our utmost respect. The Sikh brethren has come to our aid when we needed them the most. They represent the difference between the educated people and the literate people. — Sheikh Hamzah (@sheikh_hamzah) February 19, 2019 This is creating the real goodwill, brotherhood. The Kashmiris can only offer â¤â¤â¤ @Khalsa_Aid https://t.co/4FkoQBwm0M — Ishfaq Tantry (@ishfaqtantry) February 18, 2019 I am thankful to all Sikh Community @Khalsa_Aid behalf of me, behalf of Whole Kashmiries for protecting our sisters and brothers in India.. our prayers and love will remain with you.. thank you so much. â¤ï¸â¤ï¸â¤ï¸ pic.twitter.com/IcPZXrEXDw — Liaquat Tanha (@liaquat_tanha) February 19, 2019 Let's try to unite and deal with the problem at hand like a nation should. Driving away students in the name of communal hatred gives no results. The Khalsa Aid has always proved to be a stellar example of humanity and the organisation consists of true heroes who believe in the concept of 'seva'. Kashmiri students,who studies in punjab,dehradun nd other states,came to gurudwara singh shaheeda bcoz of insecurities faced.all facilities provided to them nd @Khalsa_Aid provided them transportation to j&k nd assured security frm punjab police#PulwamaAttack#Prabhas pic.twitter.com/VI8Wij43VE — Harpreet Kaur Narwal (@HarpreetPrabhas) February 19, 2019 Fixed my heart, restored my faith in humanity and said my thanks. Zindabaad @Khalsa_Aid Khudayas Hawale! ð pic.twitter.com/rKS57xQqwR — Javid Parsa (@parsa_javid) February 18, 2019 Together we can and we will make a difference, if only we truly want it.
  8. Akshay and Twinkle are known for their funny and optimistic opinions all over social media and it's fun and encouraging to read through them from time to time. Recently Akshay re-tweeted a small video of Prime Minister Narendra Modi, where Modi was having an interactive session for students appearing in the board and other entrance examinations, telling them that there's more to life than just exams! © Twitter He was motivating students through an interactive session called Pariksha Pe Charcha 2.0. and Akshay Kumar could thoroughly relate to the video and what PM Modi was saying, and he shared it on his Twitter handle. The video was captioned as: "Something I related to... I was never good at academics but with God's grace, my parents' blessings and hard work, I think I managed pretty well. With exams around the corner, I would like to reiterate to students and parents, there is more to life than just exams." Something I related to...I was never good at academics but with God's grace, my parents blessings & hard work, I think I managed pretty well. With exams around the corner, I'd like to reiterate to students & parents,there's more to life than just exams.https://t.co/olZ0Bi1M6q — Akshay Kumar (@akshaykumar) 30 January 2019 I think this is a great example to set for the younger generation today, who are stressed beyond belief about the pressure that academics puts on them. If they have pertinent role models like politicians and celebrities reiterating the fact that academics and examinations aren't the only things that determine what life really is all about, then the impact is a lot heavier and students may find some relief reading these words from the people they look up to, in stressful times. © Pinterest Akshay too clearly reiterated PM Modi's stance on examinations and how they shouldn't build fear amidst students, and gave an example from his own life, where he wasn't good at academics but that didn't deter his path to achieve what he truly wanted too. I bet the students will find some relief and gratitude upon reading the national award-winning actor's words. © Twitter On the work front, we'd just like to say we love watching Akshay Kumar play a cop (and he has numerous times) and he's coming back as one once again, in Rohit Shetty's 'Sooryavanshi'. While Rohit is still deciding who the leading lady for the film might be, we already know Akshay is playing the lead of the ATS (anti-terrorist squad), in this drama-packed action feature. The shoot will start around April for this one after he's wrapped up two other projects- 'Good News' and 'Mission Mangal'. © Twitter Earlier, there was a row of rumours claiming Shetty's 'Sooryavanshi' is a remake of the Tamil movie 'Theeran Adhigaaram Ondru' and that he's bought the rights to the film too, but the 'Simmba' director dismissed these rumours and said that 'Sooryavanshi' is an original film. Well, that's to be seen in time, we suppose. For now let's just take some motivation from what Akshay has re-tweeted, in the wake of examinations looming upon millions of students.
  9. During college life, we are stuck with multiple assignments, presentations, and the most troublesome of them all—the semester exams. In addition, we also have spring rolls screaming our name in the canteen and the biryani waiting for us outside the campus. But what about trying to stick to a fitness routine and never being able to adhere it? I think this one is pretty common amongst us and except the firm-headed and the determined ones, lot of us struggle to feasibly maintain our fitness goals. Trying all gimmicks to gain an inch or two on the arms to doing multiple sets of crunches to get those chiseled abs, we know these people… don't we? How about cutting through all the gimmicks, hopping from one program to another and following a program based on solid logic and evidence which gives you measurable results by just performing it 4 days a week? You just need to train 4 times a week and not more than 90 minutes to improve your physical fitness and enhance your physique. Yes, that is what I'm promising you with my 4 days a week intense workout program below which you can follow easily. I just want you to keep one promise, follow the below program exactly for the next 12 weeks and I will make sure that you make measurable progress. Let's cut through everything now? **SS- SUPERSET *AMRAP- AS MANY REPS AS POSSIBLE 1. Use RPE chart for intensity 2. Use proper form and technique for all repetitions 3. Only go to failure for isolation exercises 4. Follow a slight caloric deficit diet or slight caloric surplus diet depending upon your fitness goals Day one focuses on accumulating volume, day two acts as a moderate to low intensity workout preparing you for the heavy session on Friday and the last day i.e. Saturday (day 4) acts as a means to get in more volume on accessory lifts which you might have missed during the week. Feel free to change the last day according to your weak points but only do so if you have the knowledge on the same. This program would be suited best for beginners to early intermediates. Let me know in the comments below what do you think about the program and what are you currently following especially during the busy schedule of college. PS: Don't forget to send me those transformation pictures 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.
  10. At an age when most of us were struggling with assignments, students today are doing and creating things that are far bigger than most of our greatest imaginations. Just like this bunch of students who made a satellite that was recently launched into space by the Indian Space Research Organisation (ISRO). ð®ð³ #ISROMissions ð®ð³#PSLVC44 sits pretty on the launchpad at the Satish Dhawan Space Centre in Sriharikota under the watchful eyes of the #Moon, ahead of its midnight launch tomorrow (Jan 24), carrying #Kalamsat and #MicrosatR. Updates will continue. pic.twitter.com/DA1fatQA5U — ISRO (@isro) January 23, 2019 Developed by Space Kidz India, a Chennai-based organisation of students, this satellite called Kalamsat can help in communication during times of disasters such as cyclones and floods. This is said to be the world's smallest (weighs 1.2 kg approx.) and lightest communication satellite and it was launched from the Satish Dhawan Space Centre at Sriharikota, Andhra Pradesh. #ISROMissions ð®ð³ Mission Accomplished! ð®ð³ Thank You for your support!#PSLVC44 #MicrosatR#KalamsatV2 pic.twitter.com/uNqK8vf74L — ISRO (@isro) January 24, 2019 Kalamsat was named after the former President of India and noted scientist Dr APJ Abdul Kalam and will be carried by the Polar Satellite Launch Vehicle (PSLV). In fact, PSLV-C44 is the first mission of PSLV-DL. This is the first ever satellite made by students that will use PS4 (the fourth stage) as the orbital platform. This is reportedly the 46th flight of the PSLV and is also carrying Microsat-R, an imaging and surveillance satellite for the DRDO (Defence Research and Development Organisation). ð®ð³ #ISROMissions ð®ð³ Take a look the mission at a glance.#PSLVC44 #MicrosatR#KalamsatV2 pic.twitter.com/GTlKYY3dhZ — ISRO (@isro) January 24, 2019 While announcing Kalamsat's launch in New Delhi, ISRO chairman K. Sivan said, "The main purpose of student satellites is to enable students to conduct experiments in space. We see that students get involved in the whole process of building the associated systems, including the satellite bust and power system, instead of concentrating on the main science." Sivan further added, "We wanted to tell them that they can just bring their payload and we will plug in. All the paraphernalia is available with us. Students should just focus on the science, experiment, research and innovation."
  11. Do you struggle to manage your fitness goals (bulking or fat loss) and college simultaneously? Do you have to take off from the gym for days or weeks during exams? Pretty sure most of you just nodded your heads to the above questions, which is why today I am going to tell you the best way to manage a fitness routine during your exams. Before we get to the solution, let's first focus on a few reasons that make us deviate from our fitness routine during exams: 1. Lack Of Preparation/ Last Minute Study We all are guilty of this, aren't we? Chilling during the entire semester and starting to prepare for our exams as the deadline arises. 2. Increase In Stress Levels BOOM! As the exam approaches, we get more anxious, stressed and worried which results in a significant imbalance in our eating habits. 3. Poor Sleeping Patterns Late night study routine? Poor sleep = poor workouts & poor eating habits. 4. Our Environment This is a rare occurence but happens to many people I have coached along the years. People around us can increase or decrease the perception of pressure on us and it can have a significant impact on us adhering to our fitness routine. Eg: "Study" "Focus on exams now" "Keep everything else aside for this period." (Incomplete advice) 5. Priority Some people like to give out their maximum during exams, even if that maximum produces a 1-2% increase in CGPA or percentage. However, that is up to you and we certainly do not mean that going gym during exams is an absolute necessity. Despite what the circumstances are, at the end of exams most dudes are going to end up saying: “aaah I missed the gym for no reason” Below are a few tips which will allow you to train even during exams days: 1. Training © Thinkstock Images If your exam is a one-day exam (like an entrance test) then it would be harmless for you to take a couple of weeks off before the exam as a way to de-load. You can also do minimal training i.e. two full-body workout a week when possible. Studies have shown that short breaks of 1-2 weeks will not have a major impact on your fitness levels but can help you psychologically come back with more motivation and focus. If you are an engineering or medical student, who has month-long exams, then 3 full body workouts per week are optimal to conserve your strength and muscle mass. The intensity of your training can be reduced during the exam time depending upon your sleep levels from the previous day. If you are feeling of stressed and fatigued due to studying, then there is no use of trying to attempt a 5 rep max. Instead, train with 3-4 reps in your reserve. To get workouts done faster, you can superset exercises of the opposing muscle groups such as Quads & Hamstrings, Biceps & Triceps, Chest and Middle Back, Lats & Shoulders. Keep your rest period between 1-3 minutes at the most. Focus on doing the exercises which give you the most bang for the buck. Eg: Squats, Deadlifts, Bench press, Barbell Rows and Shoulder press which will target multiple muscle groups instead of focussing on isolating individual muscles Incorporate small 10 min walks whenever possible to keep your mood flowing and feeling fresh. Engage in 5-10 mins of deep breathing with your eyes closed. There is no specific pattern for inhaling and exhale, just whatever you decide, keep it same for the entire period. 2. Nutrition © Thinkstock Images Focus on preparing your meals in advance and storing them whenever you get free time to avoid loss of focus and energy preparing the food between studying Bulking? Create high-calorie smoothies with oats, banana, whey protein & nut butter to get the calories you require. Personally, I would suggest that you increase your calories during the exam phase to help manage stress and to feel better in general. Being in a caloric deficit, which is a state of stress for the body, coupled with an exam, which is additional stress, can have a negative effect on your body. © Pixabay Summing everything up: Get in the training room whenever possible, plan your meals in advance, add in small walks, meditation sessions and adjust your routine such that you can adhere to it easily and stay focused. Go, achieve the best in your exams without comprising on your fitness routine! 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.
  12. College life is fun-time. You have parties to go to, dates, you take small trips to the beaches nearby or have pool parties with your friends. More than all of that, you obviously want to look good and show off a great physique. You join a gym and the trainer tells you the importance of eating clean and taking a bunch of supplements. This gets you nowhere as either what is recommended to you does not work or you are too short on cash to get those things. Guess what? You need none of those. © Pixabay Being a hotel management graduate and having lived my entire school life and half of my college life in a hostel, I know the struggle. The reason was I didn't have the right knowledge and I didn't know who to trust in this field. The only thing I knew was to go to a gym and lift weights but only lifting weights don't pack on muscle. So what else do you need to pack on muscle? FOOD! This is where your diet plays a role. Based on my experience, this article would help to shape your body and build muscle on a budget. © YouTube To begin with, you need two things: 1) Planning 2) Download a calorie counter app. Planning Plan your monthly budget and pick your foods accordingly. Split your meals according to your convenience. If you want to gain muscle, then I would suggest 3 to 5 meals per day. Download A Calorie Counter App Download a calorie counter app from the app store and give your details to set your calories to gain muscle. Once you get a target recommendations then plug in the below food items. A few basics: 1 gm of protein= 4 kcal 1gm of carbohydrates= 4kcal 1gm of fats= 9kcal Sample diet (2500-3000 calories per day) Meal 1: Breakfast 4 Slices of bread 1 whole egg 2 egg whites 1 teaspoon butter Macros: Carbs: 52g, Protein- 22g, fats- 15g, Total Calories- 431 Meal 2: Snacks 2 medium sized banana 1 serving of peanuts Macros: Carbs: 55g, Protein- 8g, Fats- 10g, Total Calories- 342 Meal 3: Lunch 1 Chicken thali ( 2 rotis, one cup rice, 2-3 pieces of chicken, 1 cup curd, salad) or 1 Veg Thali ( 2 rotis, 1 cup rice, 1 cup of dal, 1 cup of veggies, 1 cup curd, salad) Macros: (chicken Thali): Carbs: 90g, Protein- 40g, Fats- 20g, Total Calories- 700 Macros: (Veg Thali): Carbs: 155g, Protein- 30g, Fats- 20g, Total Calories- 920 Meal 4: Pre- workout 1 medium-sized banana 2 slices of bread 1 tablespoon peanut butter Macros: Carbs: 50g, Protein- 15g, Fats- 13g, Total Calories- 377 Meal 5: After workout 6 egg whites Macros: Carbs: 0g, Protein- 20g, Fats- 0, Total Calories- 80 Meal 6: Dinner 1 serving of chicken meat 1 serving of veggies 1 bowl of rice and dal 1 tbsp oil Macros: Carbs: 62g, Protein- 35g, Fats- 25g, Calories- 613 P.S- This is just a sample plan and you can adjust it according to your taste and preference. Always remember, muscle gain comes from lifting weights and nutrition augments it. To grow muscle, it takes time. So, I suggest you train progressively every week, focus more on multi-joint movements than single joints. Sleep 6-8 hours daily and don't stress if things aren't going according to your plan. Start doing this to build muscle. Author bio: Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on yashovardhan@getsetgo.fitness.
  13. Indian students, especially ones in college are familiar with the term 'ban'. Mobile ban, jeans ban, skirt ban, music ban, fun ban, life ban and I can go on forever. But, a new kind of ban is on the scene right now and boy, are students supremely pissed. via GIPHY Pretty sure you are familiar with the insanely popular multi-player online game called PlayerUnknown's Battleground or PUBG. The game is known to be highly obsessive, as cases of addiction were recently reported to the National Institute of Mental Health and Neuro Sciences. Seems like a few students from the Vellore Institute of Technology (VIT) in Tamil Nadu forgot they had a life besides playing the game and went on overdrive, forcing the warden of the college's Men's Hostel to issue a particularly threatening circular. © Reddit Well, no way in hell was this going to go down with students and the internet, even though the circular did have the valid point of asking students to do what they were supposed to do- study! Obviously, netizens rallied to show their support for the 'beleaguered' students: Apparently VIT Vellore bans PUBG in hostels claiming impact on grades. This is called true dictatorship.ð¡ð¡ @PUBG @PLAYERUNKNOWN what do you say to that. — Paul Mathai (@paulmathai01) December 8, 2018 Nothing has changed , Once clash of clans wars - Mini miltia - Now Pubg, But Actually saying Dota is the GOAT in the VIT hostels. #Vituniversity #vithostels https://t.co/P03D5RXijP — Matthew paul (@pmatthewpaul) December 12, 2018 © Reddit However, there were also students who agreed with the decision, saying that the gamers were often loud and disruptive, which was not acceptable in an academic environment. © Reddit © Reddit What do you think about this development? Was the warden right in issuing the ban, or do the students have all the right to play whatever they want? Do let us know in the comments section.
  14. A student's life isn't a cakewalk, especially when you are 16 and trying to figure out life amidst exam stress, family pressure, teenage love and passion. While reading comedian Kautuk Srivastava's first book- Red Card, one can't help but relate to the protagonist and everything that surrounds him. It's all real and feels like being hit by a wave of nostalgia from the good, old days. Penguin India Rishabh Bala is a 10th grade student, who finds himself hopelessly in love when the exam pressure is at its peak. And to top that, he is juggling his passion for football along with extensive tutorials. Rishabh is extremely energetic, enthusiastic, distracted and romantic. However, he is not the only one who is going through a similar dilemma. I spoke to 5 students, who like Rishabh, are dealing with puberty, career, parents and an unconditional feeling they call love: 1. Arjun, 15 "My parents want me to pursue science albeit my passion lies in theatre. They don't get it and there is no way I can make them understand. I don't think I am cut out for a 9-to-5 corporate job, but my parents are more worried about a secured future. I wish I could tell them that theatre will pay my bills too, not immediately but eventually." 2. Nikesh, 15 "My girlfriend and I have been dating for quite some time. For the world, it's just another adolescence love that will fade away. Not for me! I think it's the real deal. Although, there is always a fear of long-distance. She wants to study abroad and I have to finish my education in India. Sometimes, I feel insecure but I don't want to stop her from pursuing her dreams. It's a depressing situation, honestly." 3. Nilanjali, 14 "I am hopelessly in love with my best friend's boyfriend. And I think he feels the same for me. I don't want to hurt my friend but I don't want to lose him. Either way, I am going to lose someone precious. I know I have to make my choice. I am afraid I'll land up making the wrong one." 4. Vibgyor, 16 "I am struggling to keep up with my grades and my performance in cricket matches. My parents, teachers and coaches have a lot of faith and expectations from me. But sometimes, it's a little frustrating. I am tired of impressing everyone around me and I wish I could run away from all of it. I think that would be easier than letting people down." 5. Rusha, 16 "My body is changing and I look different. Not in a good way though! When I see other teenage girls, I feel extremely conscious. I have been body-shamed and my confidence has been shattered more than once. I try to remain strong but sometimes I feel people should start talking about puberty openly. And it must start at home." Rishabh is no different from all the teenagers above. But will he be able to keep it together? Can he win a trophy for his beloved school's football team? Will he face his first heartbreak? Give Red Card a read and find out how Rishabh copes with all his woes, one day at a time. Buy the book here.
  15. Every bodybuilder you may see on bodybuilding websites, magazines, etc. advocates to spend hours and hours in the gym, 6 days per week, train one to two muscle groups every day to get muscular. A couple of things that you should understand before following them: 1. They are getting paid to advocate this and workout 6 days per week for 3 hours straight. 2. You cannot afford to do that. © YouTube You may be a college student or a working professional. You may have a job to go to on a regular basis or classes to attend. If you start going to the gym 6 days a week for 2 hours, it will negatively impact your job or college. Does this mean you cannot make gains? Absolutely NOT! To build muscle, you need: 1. To create a mechanical overload aka lift weights and get stronger. 2. Train your muscle groups 2 to 3x per week to build more muscle as a natural lifter. 3. Increase training volume with time. 4. Be consistent. Consistency trumps everything here. Essentially, you need a plan that promotes consistency and it fulfils the other factors. To do this with a busy schedule, you can start doing full body splits 3x per week. How Does A Full Body Split Work? A full body split is a workout where you train all the major muscle groups using compound exercises and throw in some accessory work. The compound exercises activate more muscle per unit time and give the added benefit of elevated muscle protein synthesis (MPS). © Pixabay A sample split would look like this: Day 1: Squat - 3 sets of 6 to 8 reps Romanian Deadlift - 3 sets of 8 to 10 reps Machine Chest Press - 3 sets of 8 to 10 reps Lat Pulldowns - 3 sets of 8 to 10 reps Farmers Walk - 3 sets of 50 meters Day 3: Bench Press - 3 sets of 6 to 8 reps Seated Rows - 3 sets of 8 to 10 reps Lunges - 3 sets of 8 to 10 reps Back Extensions - 3 sets of 8 to 10 reps Abs and Calves - 3 sets of 12 to 15 reps Day 5: Deadlifts - 3 sets of 6 to 8 reps Incline Press - 3 sets of 8 to 10 reps Lat Prayers - 3 sets of 8 to 10 reps Tricep pushdowns - 3 sets of 12 to 15 reps Bicep Curls - 3 sets of 12 to 15 reps Apart from the elevated muscle protein synthesis rates, the other benefits of a full body split are: 1. It saves time. 2. It helps you recover better. 3. It helps you build a good amount of muscle. 4. It increases the rate of fat loss by increasing energy expenditure. 5. It fits in your schedule. So, if you are short on time, have long working hours or have long study hours, stop listening to the competitive bodybuilder and program your training in a way that you can stick to and you make gains. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  16. I started my fat loss journey when I was in college due to two things. First was to stop being teased for the way I looked and the second one being that I wanted to prove a point to everyone that it is you who is in charge of your own fitness if you are really serious about it. A lot of college dudes give a very similar reason to not go on a diet and focus on fat loss. The reason usually is that 'I cannot diet as it is EXPENSIVE.' This is a stupid reason and in this article, I will show you that if you really plan things well, setting up a fat loss diet is not that expensive. If you are a college-going student, there is a good chance that you have a slightly active lifestyle. The diet given below of 1700 kcals will benefit almost anyone who follows it. Certain dudes will have to increase or decrease their calorie intake due to individual factors. © Pixabay Let's assume you go to the college in the morning from 9 AM to 3 PM. Let's break down your day into 3 meals and 2 snacks. Breakfast - 1 whole egg + 3 egg whites + 1 banana or any other fruit Lunch - A chicken sandwich + 1 cold coffee Pre-workout - Half a scoop of Whey protein + 1 fruit Post-workout - Another half scoop of Whey + 200 ml double toned milk Dinner - Soya/Chicken Pulav made with 150 grams of chicken or 75 grams of soya chunks and some veggies Here is a calorie, macro and cost breakdown of the meal plan mentioned above: And before you go ahead and brand this as expensive, one coffee at Starbucks costs 350 rupees. © YouTube A couple of bonus tips: 1. Do not waste your money on supplements. Read this piece. 2. Give sleep an equal priority as that can screw your progress. Read this piece to optimize sleep. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  17. You are a busy dude with a very hectic schedule. You want to hit the gym consistently and your work does not give you the liberty to do so. And even if you make it to the gym, you just do not have the energy to endure a grueling 1.5-hour session for the day. What do you do then? Is getting in shape, not an option for you at all? Do not worry, I got you. In this article, I will share with you a training split that will let you be out of the gym in 45-minutes while getting the work done. How To Do It Perform all the exercises for 8 to 15 reps in a circuit fashion with minimal rest (or as needed) between different exercises. Once the circuit is done, rest for 2-3 minutes and repeat the circuit as mentioned below. Exercise 1: Lat Pulldown © Thinknstock Sets: 3 Reps: 8 to 15 Exercise 2: Incline Dumbbell/Machine Chest Press © Pixabay Sets: 3 Reps: 8 to 15 Exercise 3: Leg Press © YouTube Sets: 3 Reps: 8 to 15 Exercise 4: Dumbbell Romanian Deadlifts © YouTube Sets: 3 Reps: 8 to 15 Exercise 5: Bench Press © YouTube Sets: 3 Reps: 8 to 15 Exercise 6: Seated Rows © YouTube Sets: 3 Reps: 8 to 15 Exercise 7: Triceps pushdowns © YouTube Sets: 3 Reps: 8 to 15 Exercise 8: Bicep Curls © Pinterest Sets: 3 Reps: 8 to 15 This circuit repeated three times would not take more than 45 minutes inside the gym. Take a day or two rest between the sessions. That way, you will have to just be inside the gym for 90 to 135 minutes per week. The benefits of this workout: 1. Time-saving, obviously. 2. Good for fat loss, when coupled with a caloric deficit. 3. Can be used during a muscle building phase too. 4. Trains all your major muscles. 5. You do not have to wait for your turn at the gym for long, especially during the busy hours. It is also beneficial to be adequately warmed up before you begin your circuits. A 5-minute cardio walk at a semi-fast speed along with a bit of dynamic stretching at the beginning would definitely help. Also note, having a day or two rest between sessions can be optimal as you will be adequately rested to perform your best during a session. So now a busy schedule will not be an obstacle for you to get into shape. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  18. People from across the world are sending in help to Kerala, as 'God's own country' continues to battle the devastation left in the wake of the worst flood the state has seen in 100 years. While, it is being ensured that food, water, medicines and other necessary supplies reach the flood victims at the earliest; a group of students have come up with an ingenious plan to help the stranded people. Reuters It is needless to mention the importance of communication in such a disastrous situation. Minimum or no battery in mobile phones and power cut in most parts of the state, has made it tougher for people, who are helplessly trying to connect with their relatives stuck in the floods. To help the stranded flood victims, an organisation of engineering students from Kerala called 'Inspire' have built over 100 temporary power banks and are distributing it to relief camps and to those who are unable to connect with their relatives. Facebook/ Inspire The power banks are made from 8 AA batteries with two cartridges and each cartridge can hold four batteries which are then crossed together. The whole thing is connected to a USB cable that can connect to any phone and can charge up to 10-15%. The students also mentioned that these power banks are for emergency situations and a long-term use can damage the phone. Furthermore, they've also mentioned that they are not making these for commercial purposes and these units are not for sale. Facebook/ Inspire They are distributing these power banks to those in needs by generating funds on their own. The effort made by these students is truly commendable and so is of every other person, who is doing their bit to help the Kerala flood victims.
  19. When the results of IIT-JEE (Advanced) exams were announced last month, we mentioned how the country had found its new Mathematics wizard, upon whom even a Bollywood biopic is currently being made on. © phantom films Yes! You guys guessed it right. We're talking about Anand Kumar, founder of Super 30, an academy that trains meritorious students from underprivileged backgrounds for JEE exams 'for free'. After the results were announced, Anand Kumar and his Super 30 was being lauded by people across the country as 26 out of 30 students successfully cracked the exam. à¤à¤ फिर सॠà¤à¤ बार à¤à¤.à¤à¤.à¤à¥. पà¥à¤°à¤µà¥à¤¶ परà¥à¤à¥à¤·à¤¾ à¤à¥ नतà¥à¤à¥à¤ नॠयह साबित à¤à¤° दिया हॠà¤à¤¿ à¤à¤¬ à¤à¤®à¤¾à¤¨à¤¦à¤¾à¤° à¤à¥à¤¶à¤¿à¤¶ à¤à¤° बà¥à¤¹à¤¿à¤¸à¤¾à¤¬ मà¥à¤¹à¤¨à¤¤ à¤à¤ साथ मिल à¤à¤¾à¤¯à¥ तब à¤à¤¾à¤®à¤¯à¤¾à¤¬à¥ à¤à¤¦à¤® à¤à¥à¤® हॠलà¥à¤¤à¥ हà¥à¥¤ à¤à¤¸ बार भॠमà¥à¤°à¥ सà¥à¤ªà¤° 30 à¤à¥ 30 मà¥à¤ सॠ26 बà¤à¥à¤à¥à¤ नà¥... https://t.co/Q4cG8qeJnq — Anand Kumar (@teacheranand) June 10, 2018 In fact, on-screen Anand Kumar aka Hrithik Roshan too congratulated him for this great achievement. However, it turns out the Math wizard might have had some problems calculating the actual number of students who cleared it. Congratulations to all of you. Anand Sir you have done it again. Making the world better one student at a time. #Super30 @teacheranand https://t.co/YED0S2LOk0 — Hrithik Roshan (@iHrithik) June 10, 2018 Anand Kumar and his academy seem to be swimming in a pool of controversy, as his former students have come out accusing him of lying and hiding facts. According to reports, the students have alleged that Anand Kumar fabricated the number of students who cleared the exam. They said that it is not 26 students as Kumar claimed, but only 3 out of 30 who managed to crack JEE exams. © Facebook A student named Gagan told India Today that "Only Onorjeet is the student of Super-30 and rest of the students who have been claimed by Anand Kumar to be his, belong to other coaching institutes. Kumar had promised them hefty money as a scholarship to be part of his conspiracy." © Twitter The students further alleged that Kumar was also teaching at another institute called Ramanuj classes, and often misled them by asking them to join that one instead of Super 30. According to them, Kumar promised the students a seat in Super 30 based on the performance at Ramanuj classes and has minted over Rs.1 crore annually, by asking students to take admission in Ramanuj classes. Honestly, we don't know how much of it is true, but if these reports are anything to go by, then we guess Hrithik's upcoming movie is either in a big trouble or the scriptwriter just got a shockingly epic ending for the biopic. Source: India Today
  20. Hello folks, I think I am on right place where i can share very important educational announcement with your guys, many people would know what i am going to share here in my thread, Recently Punjab and other provinces ready to or have been announced their SSC (Secondary School Certificate) Part II (Matric | 10th Class) and Part I (9th Class) on their portals, here i am going to answer your queries on this board so students don't get distracted by fake searches and didn't get anything. Here below is the list of all Punjab Educational Board according to districts. Matric 10th Class Results 2018 Board Date / Time Link Bise Lahore Board Matric Result 21st July, 2018 / 10:00 A.M Click Here Bise Rawalpindi Board Matric Result 21st July, 2018 / 10:00 A.M Click Here Bise Sargodha Board Matric Result 21st July, 2018 / 10:00 A.M Click Here Bise Bahawalpur Board Matric Result 21st July, 2018 / 10:00 A.M Click Here Bise DG Khan Board Matric Result 21st July, 2018 / 10:00 A.M Click Here Bise Multan Board Matric Result 21st July, 2018 / 10:00 A.M Click Here Bise Faisalabad Board Matric Result 21st July, 2018 / 10:00 A.M Click Here Bise Sahiwal Board Matric Result 21st July, 2018 / 10:00 A.M Click Here Bise Gujranwala Board Matric Result 21st July, 2018 / 10:00 A.M Click Here we know you are very desperate about getting to know your result of SSC (Secondary School Certificate) annual exams which was help in between April or May at that time you have completed your task as a student and now it’s time for Educational board of Punjab which is BISE LAHORE BOARD. Now to its time to see what you will reap in your final exams of 10th class via this link 10th class result of BISE Lahore Board . Many students got upset while searching their result via roll number or through father name as compare to this Federal Board is the best in announcing online results for their FBISE students in all over the world. Before getting along with exams results news have you forget about the top position holders of BISE Lahore Board? Not! Than visit this link for the top 3 position holder in Matric final papers. Usually they announce toppers list before the announcement of 10th SSC Part II result online. Hope you folks found it very informative because i share all the possible links where you can gather all the information related to BISE Lahore Board SSC Annual Examinations. Here is the link for Top 3 Position holders along with the basic biography which authentic sources mentioned in their articles on education. bise lahore 10th class result