Five Days and beyond Workout Plans Body Building

Day 5 – Lower Body and Abs

Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.

• Standing calf press

• Lunges

• Barbell squat

• Stiff leg barbell

• Standing calf raises

• Crunches

Machine exercises include:

• Leg presses on a plate loaded machine

• Seated hamstring curls

• Kneeling hamstring curls

Weekend – Rest

If a four day workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won’t get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.

Here is a sample three day workout.

Day 1 – Back, Chest, and Abs

Do three sets of 12-15 reps each.

• Bent over barbell row

• Stiff legged barbell dead lift

• Barbell bench press

• Incline dumbbell press

• Dumbbell flies

• Crunches

Day 2 – Legs and Shoulders

Do three sets of 12-15 reps each.

• Barbell squat

• Seated calf raise

• Front dumbbell raise

• Side lateral raise

• Upright barbell row

• Lunges

• Barbell squats

Day 3 – Biceps, Triceps, and Abs

Do three sets of 12-15 reps each

• Barbell curl

• Incline dumbbell curl

• Lying triceps press

• Barbell tricep extension

• Front dumbbell raise

• Dumbbell hammer curls

• Crunches

About an hour before your workout, you should eat some protein and carbohydrates. This is to make sure that you have enough energy to make it through your entire workout. By doing this, you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.

During training, there is increased blood flow to the muscles. When you consume protein and carbohydrates prior to a workout, your body can take advantage of that extra blood flow and work the muscles more efficiently.

Many people opt for a protein shake and a bowl of rice, but you can choose whatever foods you want to get what you need.

It’s a good idea to keep track of your workouts and how many sets and reps you are doing. Write it down in a small notebook and when you are able to increase the number of sets and/or reps, be sure to take note of how long it took you to get to that point. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight.

It’s also a good idea to do your first set with very little weight. This is to get the blood flowing through the muscles. On the second set, add a little weight and do the exercise again. If you find that it’s just a bit too easy, try more weight. The goal is to add weight until it’s difficult to complete 8-12 reps. Remember, you want to build your body, not lift weights.

Be sure and rest between sets to allow your body to adjust and recover. Usually that’s around a minute or two. DO NOT rest more than a minute or so or else your muscles will get cold and all your previous work will be for naught.

It’s a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. This could be a little time on a treadmill or walking. The cardio is good for your body and you’ll be focusing on that most important muscle of all – your heart!

Good nutrition is an integral part of an effective workout program for any body builder That’s next.

Today Isn’t Everything, Really!! Entrepreneurs

As an entrepreneur, your job is very detailed. You need to
be the creative one. You need to be the boss. You need to
hold the vision of your business at the head of each and
every thing that you do for that business. But, today isn’t
everything.

As a business owner, you must remember the fact that the
long term goals and process of your business can only
happen if you plan for it now, not in the day.

You have probably heard people tell you that you need to;
“Live in the day!” As an entrepreneur, this is not possible
and should not be the way that you hold your business
agenda.

But, why not?
Most of the time, we would like to think that all we really
need to do is to put together a plan and hold onto it.
Somehow, things will fall into place. It has to. That’s all it
can do.

Yet, from a business standpoint, there is much more to think
about.

For example, you may have employees that need the funds
that come from your business for their day to day expenses.
You may need to take into consideration the overall benefits
that you have in keeping your business going. What about
your assets? Will they make it through the process? How
about your cash flow? What will happen if something does
go wrong?

All of these things are really only the tip of the iceberg when
it comes to ruining a business in the long term. The bottom
line is that you need to consider what your business will be
like today as well as ten, twenty and more years down the
road.

Think About This
Before we get started, it is essential that you understand
two concepts of your business dealings. When you make a
decision in your business, ask yourself these questions first
and foremost.

1. When I make this decision, what is the short term and
immediate effects of doing so? How does this affect
my business today?

2. When I make this decision, what is the long term effect
of making this choice? How will this decision affect my
business months and years from now?
When you take the time to carefully consider decisions that
happen in front of you, you put yourself in charge of your
destiny.

If you allow the cards to fall where they may, you may not
be in business six months from now. Therefore, as you work
through this e-book, ask yourself what steps you can take
right now that will better your overall business in the short
and the long term.

Of course, we should mention that there is never a for sure
way to know what the future holds. There is no way to
know if you are really making the right decision or not. But,
what you have to do here is to insure that you give
tomorrow the best possible chance that you can.

Don’t let it just happen, make today count for tomorrow and
tomorrow’s tomorrow too.

More advice http://www.squidoo.com/thetruthwillsetyoufree

Declutter Day: Five Quick Declutter Tips For Your Bedroom

Today is “declutter day” for the bedroom. Pick a bedroom, any bedroom. It can be one of your childrens or if you’re brave enough it can be yours. Every bedroom seems to be a natural magnet for clutter.

If you wonder why, just think about it. It is out of the way of guest traffic and easy enough to close the door instead of declutter or clean. A hallway with the doors to the bedrooms closed looks quite nice.

That being said, you just may be in need of the “turbocharged” decluttering system. Here are five quick declutter tips to make any bedroom look a little bit better right from the very start.

Step 1: Empty the waste basket.

Yes, it’s that simple. Of course, even you can see that it’s brimming over with trash.

Step 2: Straighten up those piles of books and magazines.

Don’t have time to put them away properly. Then just piling them up neatly and placing them along the wall will make the room appear much neater. Especially if they’re scattered all over the floor and the bed.

Step 3: Get a basket and use it for temporary storage.

This is especially helpful for a girls bedroom. Take all that stuff from makeup to earrings and necklaces and place it in a basket. Now you can actually see the dresser top (and you won’t step on any earrings lying around the floor). You actually haven’t solved the problem yet, but you’ve certainly tamed it some – and sometimes that’s all we can hope for.

Step 4: Make the bed.

A bed that is actually made helps a room look more organized and well, civilized. Even if you replace some of those books that your children are using back on the bed (perhaps you can arrange them a little nicer).

Step 5: Run The Vacuum Cleaner

Performing this one single task can make the room look vastly more decluttered and clean. It’s truly amazing. Of course, this isn’t so easy to do if there are a 100 items laying around the floor!

If unexpected company calls and you can do nothing else with a bedroom, run the sweeper quickly through the room (and by all the means, the rest of your house) Then stand back a moment before that doorbell announces them and view the difference with just that one small chore completed.

Get your free 10 day mini-course which contains secrets to reducing clutter quickly and easily. http://www.declutterprogram.com/declutter-day-quick-declutter-bedroom

Scrapbooking Guide Creating Your First Page.

Your first page will also be known as your introduction page.
It is the beginning of your story. This is the page where
your title should be placed. You can also display a large
photo of the subject here. In this chapter you will learn how
to place your photos onto the cardstock, as well as some
other tips.

To start, you will need to think of a title. It could be as
simple as, Our Wedding Day. You can also think of a
personal title, such as, The Day I Married My Best
Friend. This page should contain the subject or
subjects and some information about them. The
journaling around the page can tell a story about the
scrapbook if it is an all occasion’s album. If the
scrapbook is about one person this page should tell us
the name, birthday, and other important facts.

The title should be stenciled in pencil first, and aligned
with a ruler. Remember, after you are done stenciling,
clear away any residue left from your pencil.

You may want to choose different styles to write the
title. It depends on what technique would go with the
page. The title can be in sticker lettering or
handwritten without the use of the ruler. Don’t stress
on trying to get it perfect every time. Add your own
style and design to achieve a personal touch.

You can use left over background scraps for title
letters. Trace the letters onto the scraps from a stencil
and cut with scissors or decorative shears. This will
eliminate spending money on extra paper.

Next, you will place the pictures in the order you want
them to be viewed. This will be the layout you want the
eye to follow. Try to be creative and give each page a
different type of layout. You can construct several
designs for the layouts.

For a basic layout, many scrapbookers use a “Z”
format. This means the flow of the page follows the
letter Z.

If you are creating a scrapbook for your mother or
grandmother a quilt page layout would work great.
This will enable you to display several photos of the
children or grandchildren while using different colors of
cardstock in the background. You can also use this
design for a single picture and use the other squares
for journaling and embellishments. To achieve this look
you will need to cut 4×4 squares and arrange them on
the page before you glue items to them. If the squares
do not line up evenly cut the excess or overlap them.
You do not have to use background paper for the
project. To add a finishing touch to the quilt, simply
make stitching around the edges with a brown acid free
pen.

A wonderful idea for a children’s layout is to use the
hand print technique. First, trace your child’s hand on
a piece of cardstock or directly to the page. Now, you
can place photos on each tip of the fingers. You can
add information about the child in the palm or fingers.
You make a copy of their hand or footprint and use the
paper for a background.

Have your children dip their hands in acrylic paint and
place it onto acid-free paper. Once the print is dry you
can use this for background paper. You can design a
different background using their handprints on
cardstock and make several copies on different colored
paper. Next, you will align and glue the pieces on the
page. Finally, add photos, journaling and other
embellishments.

For a background theme in a Wedding scrapbook you
can design your own bubble paper. First, you will need
white acid-free paper, food coloring of your choice, and
bubbles. Place the items on an old sheet or
newspaper. Pour the amount of food coloring into the
bubbles to achieve the color you desire. Blow the
bubbles onto the paper and let dry.

You may want to display pictures of one event or
timeframe. You can do a repetitive theme one page or
coordinate both pages. This way you will able to
display more pictures of the event.

If you choose the repetitive theme, pick out
photos that are similar in setting, such as,
a continuous snapshot of the subject. In doing
this you can use simple background paper or use
very little embellishments.

For special occasion pages use different cookie cutter
designs for cropping photos. For an Easter theme, an
oval cookie cutter works great for egg shapes. You can
glue the photos to the eggs or decorate them with
stickers and paper punch designs. Get creative with
this idea and incorporate it into different scrapbook
pages.

An easy Halloween page can be constructed using black
or orange background paper. Add journaling with a
white acid-free pen or a bleach pen. Use a Halloween
cookie cutter to cut out shapes or crop photos. Glue
any embellishments or stickers to enhance your page.

Using postage stamps is a wonderful way to enhance a
heritage theme or other pages you want to display with
stamps. You can purchase these at your local post
office and look through their collection of stamps. For
unusual or hard to find stamps you may want to visit a
stamp collector.

If you use patterned paper for the background there is
one rule to remember. Never use paper that has a
pattern larger than the smallest persons head.

Learn the art of Scrapbooking with video online training.Click Here!

Getting Started on Your Scrapbook.

In this chapter you will learn tips that will help you easily start the layout process of your scrapbook pages.

• This is where your focal point is very important. This will create the flow of your scrapbook. As I stated before, choose 3-5 pictures for one page. You can use more or less depending on your personal taste. There are many attractive scrapbooks with different size photos used.

• Lay out the photos want to display on one page at a time. Look at the photos for different colors that pop out at you and elements that add definition to the photo. Next, match the photo with the color of cardstock you will be gluing them onto.

• If you are not certain about the color you should use you can always come back to it later.

• Next, choose background paper that will coordinate with certain themes you are using. If you are creating a baby album using a baby themed background paper will keep the cost down.

• Think of a title page to go with the photos you choose and write it down on a post-it note. Write down other ideas that come to mind so you have them ready when you start to journal.

• Once you have decided on the photos, color of cardstock, and background paper, place the items in a Ziploc bag. Using an acid-free pen, label the outside of the bag with the page number and title you are using.

• Continue to use this process for every page in your scrapbook. When you are finished put the bags in order and place them in a shoebox until they are needed. This will help keep you organized and allow for a quick page set up.

• You can add your embellishments after you created your pages or place them now to see if they help accent your page. Keep embellishments simple if you are purchasing them. Your scrapbook can still have a beautiful layout without time consuming accents.

• Remember, to keep your format simple. In doing so this will keep the focus on the pictures. If this is your first scrapbook you can always get into more detail with another scrapbook.

• Finally, you should have all the materials you need set out. This will eliminate you trying to find something as you go along. These items should include; adhesives, scissors, background paper, cardstock, page protectors, pens, and any embellishments you will be using.

You are ready to create your pages in your scrapbook. Remember, these are the basics you will need to start the process. You can always add to your tools as you go along or borrow scrapbooking tools from friends.

Astral Technique # 4: Sending Forth an Astral Observer

The power of astral travel does not end with full projections of an astral vehicle with one’s consciousness.

If you do not want to enter a near-sleeping phase during astral activity, you can create what is called an astral observer. An astral observer (also called a watcher) is a simulacrum created with astral substance.

You can view the astral watcher as a subordinate creature; a distinct entity that was created with one’s will and astral substance. The chakra near the center of one’s chest (the solar plexus) is responsible for projecting, connecting and reabsorbing the astral watcher.

Sounds complicated? Not really; the process of creating the astral watcher is very similar to the procedure needed to create a full-sized astral vehicle or astral body.

Why should anyone try to create an astral watcher? Well, as we have mentioned earlier, you would be able to control the astral watcher without lapsing into sleep or near-sleep.

Second, you can command the astral watcher to visit places and people and assimilate images and other experiences for you. When the task of the astral watcher has been completed, you simply have to lead the astral watcher back to where you are waiting and reabsorb it.

The creation of any astral simulacrum requires three distinct preparations. The first set of steps is required to increase one’s natural spiritual force by aligning one’s self to the positive forces of the universe.

Heightening One’s Spiritual Force

This is the first part of the preparation; the person who wishes to project and create an astral watcher must first heighten his own spiritual power to increase his success rate and the ease at which the astral watcher can be formed later on.

1. Choose a cool, quiet room with adjustable lighting. The light should not be too bright. Noises from within the home and outside the home should also be reduced.

2. Heightening one’s spiritual force does not require you to follow any particular belief system. In fact, every belief system or faith eventually merges with a singular source of immense beauty, light and power.

Focus on this singular source of all positive forces – and begin to contemplate its majestic beauty and power. Aspire to become one with this one true source of life and beauty in the universe.

3. After contemplating this vast, positive force, it’s time to imagine your entire being growing beyond the bounds of the mundane, physical world. Visualize yourself growing and becoming more and more powerful and attuned with your own spiritual powers.

4. When you think you reached the peak of your growth, it’s time to render a ball of light.

Imagine a ball of immense, bright light forming just above your head. This represents the first chakra – the crown chakra. This ball of immense light will serve as a switch to increase your spiritual energies.

5. Allow the ball of light to become brighter and brighter, and allow its light and energy to pass through yourself.

Absorb the energy and allow the energy to heighten your senses. At this point in time, you will begin feeling more relaxed and perhaps even more awake than before.

6. As you are absorbing the energy from the ball of light, proceed with creating a blessed circle, using the steps outlined in an earlier part of this book.

Connecting & Affirming the Three Chakras

You are almost ready to create an astral watcher. Your spiritual force and energies have been heightened and the consecrate ground has been prepared to protect you during the astral work.

Before you create an astral watcher, you have to consolidate your spiritual energies by aligning and connecting three chakras or energy centers: the head chakra, the heart chakra and the feet chakra. Here are the steps:

1. Stand straight inside the blessed circle. The posture should be firm and erect, but the muscles of your arms and upper body should be relaxed. Your feet should be placed side by side, close to each other.

2. When you are ready, imagine that an immense ball of light is hovering hear the top of your head. Inhale slowly and as you inhale, imagine a beam of light emanating from this ball of light travelling to the center of your chest region (or heart chakra).

3. As the beam of light reaches your heart chakra, imagine another ball of immense light forming in that part of your body.

Exhale slowly, and allow this ball of light to emanate a beam of light, which in turn will travel to your feet chakra.

Another ball of light will form near the feet chakra; this ball of light should be less powerful than the first ball of light that formed near the head chakra.

4. Slowly inhale and imagine a golden beam rise from the feet chakra and connect with the ball of light near the heart chakra.

Exhale gently and affirm to yourself that you now have three activated chakras and these chakras’ energies have been properly connected to each other.

5. As a final affirmation, imagine your heart chakra becoming brighter and brighter, until your entire body is bathed in beautiful, white light.
THE ANCIENT SECRETS OF YOGA & MEDITATION! Click Here!

Laundry List of Savings Washers and Dryers

This may surprise you, but the average washer is the most wasteful appliance in your home. (No, I still won’t toss mine out either!) With just a few adjustments, though, you may be able to save up to 50 percent on your machine’s operating costs as well as another 50 percent on its water costs. Pretty impressive. So let’s get started, time, after all, is money!

Is Hot Water Really Necessary?

Here is, without a doubt, the number one approach to energy savings. Use the hot water only when it’s absolutely necessary. Many people run their washers with hot water all the time. This small act of switching from hot water alone can save you nearly 25 percent on your washing costs.

This is particularly true when it comes to the rinse cycle.

Making the Necessary Adjustments

When washing clothes, one load size does not fit all. That is unless you want to pay the price. When washing clothes, try to use as little water as possible. You can also save energy by using those heretofore mysterious cycles and options on your appliance. Does your washer have a pre-soak cycle? Learn how to use it. This technique really will save you energy.

Don’t use a lot of detergent. Yep, that’s right. Using more detergent won’t get your clothes any cleaner. But it will increase your total rinse time in an effort to remove it. And, obviously, that will increase your energy costs.

What About Drying Costs?

You might not like the answer, and it might not be a viable option for you. Try to avoid using the dryer altogether. (I told you this suggestion might strike a nerve).

Yep, consider drying your clothes on a clothesline outside. Of course, you can only do this so long as you’re not violating any municipal or neighborhood laws.

If you can’t or just don’t have the time to hang your laundry out to dry, here are a few tips to help keep your energy costs down.

Don’t over dry your clothes. With a little practice, you’ll know exactly when your clothes are “dry enough”. To this end, don’t be afraid to muster that cool down cycle into service. It really is a great way to save.

Dry two or more loads back to back. This way you’re taking advantage of the heat already retained in the appliance.

Perform ductwork maintenance. Am I beginning to sound like a broken record when ductwork maintenance is involved? I would apologize for this, but I have to tell you, it really does help. All dryers have vented pipes, usually no more than four inches in diameter, that lead directly outdoors. Make sure it’s free from obstruction for it to work at its optimum.

Tips on low cost solar  Click Here!

Forex global Trading Risk Management

Risk Management

One of the most important aspects of protecting your investments is balancing your risks with reassurances. There are several ways to do this, and we will discuss those in this article.

Limit Orders And Balancing Risks

A limit order is a standing amount at which you have agreed to buy or sell a particular security or other commodity. For instance, you have designated to your stockbroker that you will not sell X Security until its value reaches a minimum value of Y dollars. At the same time, you will not purchase the same X Security if it exceeds a value of Z. Setting limits for the price you pay for a particular security, as well as the price you will accept to sell it, protects you and your investment in several ways.

First of all, you are maximizing your gains, but mostly, you are avoiding loss. Any loss that occurs with limit orders will always be unrealized loss, or a loss that is not measurable in liquid assets or cash. In other words, until you sell the stock and reap the net loss, it will not affect your net worth. Since you have set a limit that does not allow your commodities to be sold for less than the original cost, you cannot possibly have a loss in your net worth. At the same time, you are also assuring at least a certain amount of profit by setting your sell point high enough to reap that particular profit.

Another way to protect your assets is to hedge. This means that you create and sell a futures contract stating that, when your shares reach a certain value in the future, you will sell your holdings at this predetermined price. When that price is reached, the order will be processed and the transaction completed. Of course, if you ever change your mind about a limit that you have set, you can place a stop order with your broker, which designates that you no longer wish to trade at the specified dollar amount.

You can also buy on margin. This is very similar to short selling, but instead of borrowing stocks to sell, you are essentially borrowing money to purchase stocks on your own when the market value is down. Then, when the value of the securities you have purchased rises and you are able to sell for a profit, you repay the loan and keep the excess from the sell, minus the broker fees. Of course, all dealings with a stockbroker incur a premium, or fee for services rendered, and it is nearly impossible to trade without a broker or broker service. However, online services are often less expensive than live agents, but you can research to determine what your best option is. Click Here!

What is Astral Travel?

The Key to the Astral Realms

What is Astral Travel?

Astral travel is a type of out of body experience (OBE) wherein a person’s astral body leaves the physical (or mundane) shell to travel to the astral realm or beyond. This expansive realm exists alongside the physical realm and other planes of existence.

According to many practitioners of astral projection and meditation, these spiritual or metaphysical realms exist but exist at a level that is not easily discerned by individuals who are still living in the physical plane.

There are countless accounts of people who claim that they have left their bodies and travelled vast distances through astral projection or astral travel.

OBE phenomena exist in every culture that has ever existed on this Earth at every time period. While it is true that the concept of astral travel itself has been categorized as “magic” or “occult”, it does not have to clash nor does it essentially contradict or oppose any religious faith.

In fact, one can say that astral projection or astral travel is a natural skill that you can hone so that you may travel to the astral realms whenever you wish to.

This Website endeavors to open the world of astral projection to absolutely anyone who wishes to visit the astral realms or just experience human life at a much deeper and spiritual level. Regardless of age or physical condition, astral travel can be achieved with practice
In meditation, you can transform the way that your mind works.. Click Here!

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