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Top 5 messages sent to alien civilizations
Between Carl Sagan's laughter, the brainwaves of somebody in love, and a live theremin concert, humanity has sent a lot of data out into the stars.
- Ever since we've had the capability, humanity has been desperately trying to make contact with other life in the universe.
- While we've been beaming out information passively through our television and radio broadcasts, we've also sent more intentional messages.
- Looking at these messages tells us how humanity wants to think of itself and what kind of relationship we hope to have with alien life.
We've loudly been broadcasting our presence on Earth out to the broader universe for decades. At first, these attempts were accidental. In Carl Sagan's book Contact, he speculated that any aliens watching the stars with at least as keen an interest as we do would pick up high-powered television broadcasts — the first of which would have been Hitler's Nuremberg rallies.
Fortunately, we've also been sending more intentional messages into space that E.T. may pay more attention to. These deliberate messages often contain information on our technological advancement; our understanding of mathematics, which is likely the only shared form of communication we would have with an alien species; and our culture and art. Together, they represent how humanity wants to be seen. Here's a selection of some of the most noteworthy messages we've been sending to space in the hopes that somebody is listening.
1. The Arecibo Message
Wikimedia Commons
The Arecibo Message with added color information.
On November 16th, 1974, we sent a 2,380 MHz radio message pointed at the Messier M13 globular cluster 25,000 light years away. Over the course of its 3 minutes, the radio message sent 1,679 binary digits by shifting the radio's signal frequency slightly for a 1 or a 0. When visualized, the Arecibo Message looks a little bit like discarded artwork from Space Invaders.
Like most of these messages, we tried to pack as much meaning in as little space as possible. Frank Drake (creator of the famous Drake equation) and Carl Sagan collaborated on what should go into it. From top to bottom, the message contains the numbers 1 through 10, information on the elements in our DNA, their atomic numbers, the nucleotides that constitute our DNA, and the double-helix structure. Below it, we listed the average height of a human, a simple graphic depicting our form, and our population at the time (4.3 billion). Then, there's a simple model of our solar system, and the last part contains a depiction of a telescope.
It'll take 25,000 years for the message to reach its destination, so it's unlikely that we'll ever know if it made contact. However, its intended purpose was rather to demonstrate our capability; the possibility of contact is just the cherry on top.
2. The Voyager Golden Records
NASA/Hulton Archive/Getty Images
The Voyager Golden Records prior to being affixed to the Voyager probes.
Probably the most famous communication attempt on this list, the Voyager Golden Records were contained inside the two Voyager probes launched in 1977. Once again, the contents were selected by Carl Sagan and a committee he helmed.
The records contain instructions on how they should be played. If aliens get past that step, they'll be greeted by the sounds of planet Earth, like wind, thunder, and whale and bird song. They'll also hear spoken greetings in 55 different languages, music from different cultures, footsteps, and Sagan's laughter.
The Golden Records also contain instructions for how to produce images from their contents. These depict people eating, planets in our solar system, locations on Earth, animals, insects, human evolution and physiology, and chemistry-related images.
The most interesting component, though, is the hour-long recording of a human's brainwaves; specifically, Sagan's wife, Ann Druyan. While her brain was being recorded, Druyan thought of a variety of topics, like Earth's history and — having just gotten engaged to Carl Sagan — the experience of falling in love.
The Voyager probes were primarily meant to observe our solar system as they passed through, but they will be floating through space for quite some time. Maybe some aliens will have the opportunity to see how Druyan felt about falling in love or hear the many sounds from Earth we included. You can listen to the Golden Record's audio recordings on Soundcloud here and here.
3. The Teen Age Message
The Yevpatoria Planetary Radar. Image source: Wikimedia Commons
This message was initially proposed to be sent via the Arecibo Observatory, the same radio telescope used to send the Arecibo Message, but was rejected over growing concerns that maybe it isn't such a hot idea to broadcast humanity's presence in the universe. The Dark Forest theory states that the reason why the universe appears empty is because all other alien life is hiding out fear of other, hostile civilizations — sending messages out to the stars has always been a contested proposition because of our ignorance about the friendliness of alien life.
But human perseverance and our desire to make contact with others has usually won out, and the Teen Age Message was eventually sent out from the Yevpatoria Planetary Radar in 2001. Alexander Zaitsev, the project's leader, described his conception of the message:
There are two interconnected, inverse and direct, problems in concept of extraterrestrial intelligence (ETI) — Search for ETI by terrestrial intelligence (SETI) and Messages to ETI from terrestrial intelligence (METI). The key element of SETI is the Object of search, namely [the] Universe, where we hope to detect the ETI and then to decode theirs [sic] Messages, and so the essence of SETI is Space Science. In turn, the key element of METI is the intellectual Subject, who creates new messages for potential ETI and hope that They will detect and perceive these Messages, and so the essence of METI is Space Art.
In an attempt to make "space art," the Teen Age Message contained the first live recording of a theremin concert for aliens. Seven songs were performed, and the total message was sent to six target stars, both of which were selected by teenage students (hence, the Teen Age Message). Depending on the star, the messages should reach their target destination between 2047 and 2070. (Far quicker than the 25,000 years the Arecibo Message will take!)
As an interesting side note, teenagers have played a fairly important role in our attempts at contacting alien life. When Sagan included "Johnny B. Good" on the Voyager Golden Records, critics complained that rock music was too adolescent. Sagan replied, "There are a lot of adolescents on the planet."
4. The Wow! Reply
Wikimedia Commons
The original printout of the data that prompted astronomer Jerry Ehman to write "Wow!" in the margins, giving the signal its name.
In 1977, the Big Ear radio observatory at Ohio State University picked up a signal coming from the constellation Sagittarius that was 30 times as powerful as the average background radiation of space. The signal was so striking that astronomer Jerry Ehman circled it in red ink on a printout and wrote "Wow!" in the margins, giving the signal its name.
To date, this is the strongest candidate for an intentional alien communication that we've received on Earth. For one, the signal's frequency was beamed at around 1,420 MHz. Hydrogen, the most common element in the universe, also emits radiation at 1,420 MHz, making it an easily recognizable signal to any sufficiently advanced civilization. What's more, when we studied alternative sources of the signal (i.e., an Earth-made signal reflected off of space debris, a signal emitted by distant comets), no theoretical sources matched the nature of the signal particularly well.
So, in 2012, 35 years after the first signal was detected, humanity sent a response. Ten thousand Twitter messages, including one from Stephen Colbert, were beamed back at the signal's source.
Since alien life isn't likely to be able to read Earth languages and may not even possess eyes to view the many videos and pictures included in the response, each message contained a repeating-sequence header to mark it as an intentional communication from intelligent life. The nearest sources of the Wow! signal were between 338 and 1,000 light years from Earth, however, so when the messages are finally received, both the hypothetical source civilization and humanity will be very different.
5. The New Arecibo Message
Flickr user NASA Blueshift
An aerial view of the Arecibo Observatory, which some may recognize from the 1997 film GoldenEye.
We've come along way since 1974, so it makes sense to send out more messages as we progress technologically and culturally. Currently, the Arecibo Observatory has challenged students to develop a new Arecibo Message. The observatory is asking teams of 10 students to create a message for alien civilizations, including the target stars and the energy of the signal. The Arecibo Observatory has also asked teams to in some way address the ongoing concerns over the risk of exposing humanity to unknown alien civilizations and communicate our peaceful intentions. After selecting the winners in September 2019, the new Arecibo Message will be beamed out to the broader universe in celebration of the 45th anniversary of the original message.
- 40 Years Ago, NASA Launched Message To Aliens Into Deep Space ›
- The Strangely Human Messages We Send To Aliens – The ... ›
- We decoded NASA's messages to aliens by hand - YouTube ›
3D printing might save your life one day. It's transforming medicine and health care.
What can 3D printing do for medicine? The "sky is the limit," says Northwell Health researcher Dr. Todd Goldstein.
- Medical professionals are currently using 3D printers to create prosthetics and patient-specific organ models that doctors can use to prepare for surgery.
- Eventually, scientists hope to print patient-specific organs that can be transplanted safely into the human body.
- Northwell Health, New York State's largest health care provider, is pioneering 3D printing in medicine in three key ways.
Lama Rod Owens – the price of the ticket to freedom
An ordained Lama in a Tibetan Buddhist lineage, Lama Rod grew up a queer, black male within the black Christian church in the American south. Navigating all of these intersecting, evolving identities has led him to a life's work based on compassion for self and others.
- "What I'm interested in is deep, systematic change. What I understand now is that real change doesn't happen until change on the inside begins to happen."
- "Masculinity is not inherently toxic. Patriarchy is toxic. We have to let that energy go so we can stop forcing other people to do emotional labor for us."
For most of history, humans got smarter. That's now reversing.
We were gaining three IQ points per decade for many, many years. Now, that's going backward. Could this explain some of our choices lately?
There's a new study out of Norway that indicates our—well, technically, their—IQs are shrinking, to the tune of about seven IQ points per generation.
Lateral thinking: The reason you've heard of Nintendo and Marvel
Here's why generalists triumph over specialists in the new era of innovation.
- Since the explosion of the knowledge economy in the 1990s, generalist inventors have been making larger and more important contributions than specialists.
- One theory is that the rise of rapid communication technologies allowed the information created by specialists to be rapidly disseminated, meaning generalists can combine information across disciplines to invent something new.
- Here, David Epstein explains how Nintendo's Game Boy was a case of "lateral thinking with withered technology." He also relays the findings of a fascinating study that found the common factor of success among comic book authors.
SMARTER FASTER trademarks owned by The Big Think, Inc. All rights reserved.


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- 13
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- 39
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- ratings
Time Jumpers
- Five Kingdoms, Book 5
- By: Brandon Mull
- Narrated by: Keith Nobbs
- Length: 12 hrs
- Unabridged
Trapped in a world where magic is powerful and dreams are real, Cole's epic adventure comes to a close in book five of the New York Times best-selling "fanciful, action-packed adventure" series (Publishers Weekly), from the author of the Fablehaven and Beyonders series. Cole and his friends are pushed to the limit in this finale to the best-selling Five Kingdoms series. Will they finally be able to restore magic to the world of the Outskirts and find their way back home?
Excellent Talent
- By Taunia on 06-27-18
- Time Jumpers
- Five Kingdoms, Book 5
- By: Brandon Mull
- Narrated by: Keith Nobbs
Great end to great series!
Reviewed: 03-15-18
This is a bit odd for me to say, as I normally am disappointed by these ends; but this was great. It had a clear end, kind of disappointing, as I wish it would continue. There was a great flow, not too fast; nor too slow. Great characters, we even got to see Twitch again! And the story kept me fascinated.
- The Reckoners, Book 1
- By: Brandon Sanderson
- Narrated by: MacLeod Andrews
- Length: 12 hrs and 42 mins
- Unabridged
Ten years ago, Calamity came. It was a burst in the sky that gave ordinary men and women extraordinary powers. The awed public started calling them Epics. But Epics are no friend of man. With incredible gifts came the desire to rule. And to rule man you must crush his will. Nobody fights the Epics...nobody but the Reckoners. A shadowy group of ordinary humans, they spend their lives studying Epics, finding their weaknesses, and then assassinating them. And David wants in. He wants Steelheart - the Epic who is said to be invincible. The Epic who killed David's father.
He got the idea from a near traffic accident
- By Don Gilbert on 09-26-13
- Steelheart
- The Reckoners, Book 1
- By: Brandon Sanderson
- Narrated by: MacLeod Andrews
An excellent and humorous read
Reviewed: 10-17-16
Would you recommend this audiobook to a friend? If so, why?
...I have. because it is great story with an excellent and immersive plot, and exceedingly humorous.
What was one of the most memorable moments of Steelheart?
X's death.
Which character – as performed by MacLeod Andrews – was your favorite?
David of course! How could he not be...he has some great metaphors...
Was this a book you wanted to listen to all in one sitting?
Yes, I have.
0 of 1 people found this review helpful
Dawn of Wonder
- The Wakening, Book 1
- By: Jonathan Renshaw
- Narrated by: Tim Gerard Reynolds
- Length: 29 hrs and 30 mins
- Unabridged
When a high-ranking officer gallops into the quiet Mistyvales, he brings a warning that shakes the countryfolk to their roots. But for Aedan, a scruffy young adventurer with veins full of fire and a head full of ideas, this officer is not what he seems. The events that follow propel Aedan on a journey that only the foolhardy or desperate would risk, leading him to the gates of the nation's royal academy - a whole world of secrets in itself. But this is only the beginning of his discoveries.
Instant Favorite
- By Joe on 03-21-16
- Dawn of Wonder
- The Wakening, Book 1
- By: Jonathan Renshaw
- Narrated by: Tim Gerard Reynolds
A great and epic fantasy
Reviewed: 09-09-16
What made the experience of listening to Dawn of Wonder the most enjoyable?
a fantastic story line, beautiful writing, and characters some of the greatest characters I've had the pleasure to enjoy.
What other book might you compare Dawn of Wonder to and why?
Blood Song by Anthony Ryan. The story has a similar environment, with how the schools are run--minus Blood Songs whole celibacy vows (not really important) but the story and characters are far more engaging.
What about Tim Gerard Reynolds's performance did you like?
For stories like this, he just seems perfect.
Was this a book you wanted to listen to all in one sitting?
Yes...but I had to work:(
1 of 2 people found this review helpful
The Dark Talent
- Alcatraz vs the Evil Librarians
- By: Brandon Sanderson
- Narrated by: Ramon de Ocampo
- Length: 5 hrs and 45 mins
- Unabridged
Alcatraz Smedry doesn't seem destined for anything but disaster. On his 13th birthday, he receives a bag of sand, which is quickly stolen by the cult of evil Librarians plotting to take over the world. The sand will give the Librarians the edge they need to achieve world domination. Alcatraz must stop them...by infiltrating the local library, armed with nothing but eyeglasses and a talent for klutziness.
Listen to the end!
- By avery on 09-09-16
- The Dark Talent
- Alcatraz vs the Evil Librarians
- By: Brandon Sanderson
- Narrated by: Ramon de Ocampo
Listen to the end!
Reviewed: 09-09-16
If you could sum up The Dark Talent in three words, what would they be?
The Smedry Way!
What was one of the most memorable moments of The Dark Talent?
When Bastille woke. I felt like a kid again as I laughed. It was probably good that I was in the confines of my own bedroom at that moment, because I was laughing like a maniacal fool.
What does Ramon de Ocampo bring to the story that you wouldn't experience if you just read the book?
He brings a great assortment of voices, along with life to the characters.
Was there a moment in the book that particularly moved you?
The final ultimatum.
Any additional comments?
Please do listen beyond the credits, if not, you will miss something VERY important.
7 of 7 people found this review helpful
The Rithmatist
- By: Brandon Sanderson
- Narrated by: Michael Kramer
- Length: 10 hrs and 23 mins
- Unabridged
More than anything, Joel wants to be a Rithmatist. Chosen by the Master in a mysterious inception ceremony, Rithmatists have the power to infuse life into two-dimensional figures known as Chalklings. Rithmatists are humanity's only defense against the Wild Chalklings - merciless creatures that leave mangled corpses in their wake. Having nearly overrun the territory of Nebrask, the Wild Chalklings now threaten all of the American Isles.
Beware of the chalk!
- By Brandon on 05-17-13
- The Rithmatist
- By: Brandon Sanderson
- Narrated by: Michael Kramer
far better than I originally believed it would be!
Reviewed: 07-17-16
This is my favorite of Brandon's YA books. the pacing is neither too fast or slow, but perfect. the characters are great and by the end I was fiending for more. And for the performance...well, it's Michael Kramer...need I say more, and for those of you who haven't heard any of his narrations. What have you been listening too!? Get some of them now!
- Shattered Realms
- By: Cinda Williams Chima
- Narrated by: Kim Mai Guest
- Length: 13 hrs and 30 mins
- Unabridged
Adrian sul'Han, known as Ash, is a trained healer with a powerful gift of magic - and a thirst for revenge. Ash is forced into hiding after a series of murders throws the queendom into chaos. Now he's closer than ever to killing the man responsible, the cruel king of Arden. With time running out, Ash faces an excruciating choice: Can he use his powers not to save a life but to take it?
an ironic find
- By avery on 04-08-16
- Flamecaster
- Shattered Realms
- By: Cinda Williams Chima
- Narrated by: Kim Mai Guest
an ironic find
Reviewed: 04-08-16
I was going through
my library and thought - hey, the seven reaLms saga was a great series and I wish there was more. then I went to chima's site and found out a sequel came out only the day before.
I don't normally like it when new characters take over; but this was great. the mc is the son of the previous mc's and it would be hard to explain the story without giving much away. so I will say that the style remains true to the previous books air and the narrator - actually I had a hard time believing she wasn't Carol Monda. she did every bit as great a job.
11 of 11 people found this review helpful
- The Reckoners, Book 3
- By: Brandon Sanderson
- Narrated by: MacLeod Andrews
- Length: 12 hrs and 18 mins
- Unabridged
When Calamity lit up the sky, the Epics were born. David's fate has been tied to their villainy ever since that historic night. Steelheart killed his father. Firefight stole his heart. And now Regalia has turned his closest ally into a dangerous enemy. David knew Prof's secret and kept it even when Prof struggled to control the effects of his Epic powers. But facing Obliteration in Babilar was too much. Once the Reckoners' leader, Prof has now embraced his Epic destiny.
Climactic Battles Second Chances? as Calamity Ends
- By Don Gilbert on 02-18-16
- Calamity
- The Reckoners, Book 3
- By: Brandon Sanderson
- Narrated by: MacLeod Andrews
Great story but a small bit let down
Reviewed: 02-24-16
Would you listen to Calamity again? Why?
Of course, I am a big Brandon Sanderson fan and this was a great series.
Who was your favorite character and why?
Favorite character? Hm, probably David because of his ridiculous sayings and bad a** nature. the combination and the way he uses them makes me laugh and think that is a great use of your fanaticism.
Have you listened to any of MacLeod Andrews's other performances before? How does this one compare?
Only the Reckoners series which was just as great as the others.
Was this a book you wanted to listen to all in one sitting?
Of course... but I had to work so I couldn't.
Any additional comments?
I was a little disappointed with the ending because it was a little anticlimactic but everything leading up to was great.
The Shadow of What Was Lost
- The Licanius Trilogy, Book 1
- By: James Islington
- Narrated by: Michael Kramer
- Length: 25 hrs and 28 mins
- Unabridged
It has been 20 years since the end of the war. The dictatorial Augurs, once thought of almost as gods, were overthrown and wiped out during the conflict, their much-feared powers mysteriously failing them. Those who had ruled under them, men and women with a lesser ability known as the Gift, avoided the Augurs' fate only by submitting themselves to the rebellion's Four Tenets.
Definitely a standout in the fantasy genre
- By Amazon Customer on 04-29-15
- The Shadow of What Was Lost
- The Licanius Trilogy, Book 1
- By: James Islington
- Narrated by: Michael Kramer
a story I randomly bought and truly did not regret
Reviewed: 09-05-15
Would you consider the audio edition of The Shadow of What Was Lost to be better than the print version?
I would have to have read the print version first to answer anything else would be a lie but I give you two words anyway... Micheal Kramer, enough said.
Who was your favorite character and why?
Oh, a tough question I like all of the main characters but I truly respected Asha the most. Asha made into a shadow but still made the best out of everything even while despairing over Davian's death. And Davian truly made some foolish decisions but learning the limits of his augur abilities made this a truly enjoyable read.
What about Michael Kramer's performance did you like?
As my favorite narrator I would say five stars without being biased. If you disliked his performance I would have to say get a hearing aid.
If you were to make a film of this book, what would the tag line be?
Don't do it... please I am begginggou.
- By: Guy Gavriel Kay
- Narrated by: Simon Vance
- Length: 24 hrs and 49 mins
- Unabridged
Tigana is the magical story of a beleaguered land struggling to be free. It is the tale of a people so cursed by the black sorcery of a cruel, despotic king that even the name of their once-beautiful homeland cannot be spoken or remembered.
But after years of devastation, a handful of courageous men and women embark upon a dangerous crusade to overthrow their conquerors and bring back to the dark world the brilliance of a long-lost name: Tigana.
- By Hope on 04-22-12
- Tigana
- By: Guy Gavriel Kay
- Narrated by: Simon Vance
a great political fantasy
Reviewed: 09-05-15
What made the experience of listening to Tigana the most enjoyable?
Simon Vance brings us a wonderful narration of Guy Gaveral Kay's political fantasy. The story itself not being about the war, fighting, or magic but instead focusing on bringing about the war was different but far more enjoyable than I thought it would be.
Who was your favorite character and why?
This is a hard question to answer... it would be somewhat of a tossup between Devin and Dianora. At first I did not like Dianora for obvious reasons but the author does a good job making you sympathize with her. And Devin I really do not understand why but maybe it was just refreshing and well done not being through the eyes of an actual hero but someone you could more understand. He himself was important but not so important as to being irreplaceable yet when reading through him as an observer who is coming to grip with the reality of the cause he joined and having to come to terms with the things they have to do and him learning that while there may be a just side to it there see no good guy's in war.
Have you listened to any of Simon Vance's other performances before? How does this one compare?
Of course I have he is one of my favorite narrators. He does a marvelous job bringing the characters to life.
If you were to make a film of this book, what would the tag line be?
Movies kill good books or please don't cry and just close your eyes, the movie will be over shortly... you should hold back your puke till then so you don't keep vomitting.
Any additional comments?
There were some aspects of the book that made no sense like relationships.at the end there was truly no actual buildup but I guess that can be considered more realistic just nitgood for books.
Also Catriana was truly the most idiotic character I have ever read. Fist off, if you consider your father a coward for running from a hopeless battle with his family one everybody knew was hopeless then you are a vain idiotic fool who has no respect for life and the way she treated Devin throughout the book was just sick. I understand what she did bothered her but he was wronged just as much as she and Allesan could have stopped him from going so him more than them both... quite a distraction though.
The Demon King
- A Seven Realms Novel
- By: Cinda Williams Chima
- Narrated by: Carol Monda
- Length: 15 hrs and 6 mins
- Unabridged
The first of a new young adult trilogy, The Demon King features a former thief, Han, who's trying to provide for his mother and sister. One day Han, who sports mysterious (and certainly magical) silver cuffs on his wrists, confronts wizards setting fire to a sacred mountain. Now possessing one ofthe wizards' amulets, Han faces more trouble than he ever could have imagined.
Sooooooo Good!!!!!
- By Sharon on 06-15-13
- The Demon King
- A Seven Realms Novel
- By: Cinda Williams Chima
- Narrated by: Carol Monda
great start to a fantastic political fantasy
Reviewed: 08-28-15
What did you love best about The Demon King?
I do not really know why but I love political fantasies like this series. Probably because of the more intricate world building you get. Also the characters are so well written and intriguing.
What other book might you compare The Demon King to and why?
That is too hard to answer as I have not read any similar novels on this level. The only other political fantasy I can remember is A Song if Ice and Fire but they are nothing similar.
Which scene was your favorite?
The kidnapping and I say nothing more of that which you would all curse me.
If you were to make a film of this book, what would the tag line be?
Movies destroy good books
Any additional comments?
Carol Manda had done an excellent job narrating and brought all characters to life and made me believe other people helped with the voices (jk) but she brought every one of them too life.
1 of 1 people found this review helpful

subset: commoncrawl


text:
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Welcome to our Website with Me Azurine, and i'm reviewers for this film, now i am going to talk about Eden Produced by in the with the duration
Watch and Download Eden (2014) : Full Movie Online FREE HD FMovies Eden is an apocalyptic short film that follows a family of terrorists who infiltrate a government bunker only to find things worse than they'd even imagined.
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If you've got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, a study published in Obesity reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.
Some of us no longer have the strong joints we had as teenagers. Jogging is out of the question and walking doesn't cut it. The good news is elliptical trainers provide an intense, low impact cardio workout. In fact, a 145-lb. person can burn about 300 calories in 30 minutes on an elliptical trainer. That's about as many calories as running burns, but without the joint wear-and-tear.
To get started, here are a few things you 'must' have to follow to lose weight by the 10th day. Make a habit of these rules and you will keep your body weight at a low. The important thing is to realise that once you have lost some weight you need to maintain it, therefore remember the above points and the points given here below. The question of how to lose weight in ten days is fairly easy when you abide by these rules.
"For some people, it's knowing, 'Typically I eat a whole sandwich,'" says Gagliardi. "'Now, I'm going to make the decision to eat half a sandwich at lunch and save the other half for my dinner and essentially cut my calories in half. And they feel good about that. They're not having to do math." To get started, check out these 25 simple ways to cut 500 calories a day.
Did you know: that 5-minute walk taken shortly after each meal can improve daily blood sugar levels to a greater extent than a single 45-minute walk in the morning.Researchers say that a post-meal stroll helps clear glucose from the bloodstream in part because more of it is taken up by the muscles. Next time post your meal skip the couch and go for a short walk.
Stop treating your kitchen like an all-night diner and you'll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you're finished with dinner at night, shut the fridge and don't look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the 40 Things Healthy Cooks Always Have in Their Kitchen are there waiting for you. https://www.youtube.com/watch?v=97J5hzFjg3I
The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That's needless suffering and it wastes your time and precious willpower. It's weight loss for masochists. Eventually almost everyone gives up. That's why we have an obesity epidemic. Fortunately there's a better way.
14 ways to lose weight without diet or exercise Strict diets can be challenging to follow, and people may not always have the time or ability to exercise. However, a variety of simple lifestyle changes can help people lose weight and improve their health. These include taking probiotics, getting enough sleep, and thoroughly chewing food. Learn more here. Read now https://www.youtube.com/watch?v=ep9j7YaTfMg


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Worry About the Hackers You Don't See
Cisco Reviewing Code After Juniper Backdoor Hack
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In memoriam – Mavis Batey MBE, codebreaker extraordinaire at Bletchley Park
US: Putin ordered cyber-meddling to favor Trump
Microsoft Internet Explorer and Edge CVE-2017-11827 Remote Memory Corruption Vulnerability
Adobe Flash Is Dead in Name Only
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Children as young as five kicked out of class as almost 100 primary pupils are suspended EVERY DAY for assaults on teachers and classmates
- Thousands are sent home for verbal abuse or threatening behaviour
- 120 pupils expelled for assaulting classmates and 200 for assaulting staff
- Department of Education figures reveal statistics for 2011/12 school year
Nearly 50 primary school pupils are being sent home every day for attacking teachers and other staff, disturbing figures reveal.
The number has soared more than 10 per cent in one year, heightening concerns about a breakdown in discipline. When attacks on fellow pupils are included, the figure rises to 100 exclusions a day.
Children aged five to 11 were already more likely to assault adults than secondary school pupils, but the gulf has continued to widen.
Children as young as five are increasingly being ordered out of the classroom after attacking school staff and their fellow pupils, according to Government data (file photo)
Official statistics show that 8,830 primary school children were excluded in 2011/12 – 200 of them permanently. This was up from 8,030 the previous year.
Graham Stuart, the Tory chairman of the Commons' education select committee, said the figures were 'shocking'. He added: 'It suggests a serious deterioration in discipline and behaviour in primary schools which needs to be fully investigated.
'It raises questions not only about how schools are run but also about what's going on in the community from which they come.'
Philip Davies, the Tory MP for Shipley, added: 'When you see how some parents treat teachers then there's little wonder why children follow suit. Perhaps we need to do more to make parents responsible for the actions of their children.'
There were 6,970 exclusions from state-funded primary schools in 2006/07, of which 260 were permanent. By 2010/11, this has gone up to 7,830 fixed-period exclusions and 200 permanent. This was the first year that the number of primary school assaults against staff overtook those in state secondaries, where 6,060 pupils were excluded.
In addition there are just over 3,000 attacks on adults at specials schools each year.
Association of Teachers and Lecturers general secretary Dr Mary Bousted said the exclusions figures 'make for sombre reading'.
Primary school pupils were also expelled on 120 occasions for assaulting a classmate - up from 90 the year before (file photo)
When assaults on other children – which have remained at just over 9,100 in total – are taken into account, nearly 100 pupils are suspended every day at primary schools.
A DfE spokesman said: 'Heads now have more power than ever before to ensure strong discipline in the classroom.
'We have introduced new search powers, no-notice detentions, and have ensured heads' decisions on expulsions cannot be over-ruled.'
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Hugh Johnson's Pocket Wine Book 2017 is the essential reference book for everyone who buys wine - in shops, restaurants, or on the internet. Now in its 40th year of publication, it has no rival as the comprehensive up-to-the minute annual guide. Hugh Johnson provides clear succinct facts and commentary on the wines, growers and wine regions of the whole world. He reveals which vintages to buy, which to drink and which to cellar, which growers to look for and why. Hugh Johnson's Pocket Wine Book gives clear information on grape varieties, local specialities and how to match food with wines that will bring out the best in both. This year's special anniversary edition also contains a colour supplement exploring 40 fascinating stories from cities with great vineyards close by to 'new' grapes that have come on the scene.
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Business Advisor
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text:
list 9个序列
assignment 等级:入门
chat_bubble_outline 语言 : 英语
card_giftcard 360点
credit_card 免费进入
verified_user 免费证书
timer 总共45个小时
This course will use social network analysis, both its theory and computational tools, to make sense of the social and information networks that have been fueled and rendered accessible by the internet.
more_horiz 查看更多
more_horiz 收起
Week 1: What are networks and what use is it to study them?
Concepts: nodes, edges, adjacency matrix, one and two-mode networks, node degree
Activity: Upload a social network (e.g. your Facebook social network into Gephi and visualize it ).
Week 2: Random network models: Erdos-Renyi and Barabasi-Albert
Concepts: connected components, giant component, average shortest path, diameter, breadth-first search, preferential attachment
Activities: Create random networks, calculate component distribution, average shortest path, evaluate impact of structure on ability of information to diffuse
Week 3: Network centrality
Concepts: betweenness, closeness, eigenvector centrality (+ PageRank), network centralization
Activities: calculate and interpret node centrality for real-world networks (your Facebook graph, the Enron corporate email network, Twitter networks, etc.)
Week 4: Community
Concepts: clustering, community structure, modularity, overlapping communities
Activities: detect and interpret disjoint and overlapping communities in a variety of networks (scientific collaborations, political blogs, cooking ingredients, etc.)
Week 5: Small world network models, optimization, strategic network formation and search
Concepts: small worlds, geographic networks, decentralized search
Activity: Evaluate whether several real-world networks exhibit small world properties, simulate decentralized search on different topologies, evaluate effect of small-world topology on information diffusion.
Week 6: Contagion, opinion formation, coordination and cooperation
Concepts: simple contagion, threshold models, opinion formation
Activity: Evaluate via simulation the impact of network structure on the above processes
Week 7: Cool and unusual applications of SNA
Hidalgo et al. : Predicting economic development using product space networks (which countries produce which products)
Ahn et al., and Teng et al.: Learning about cooking from ingredient and flavor networks
Lusseau et al.: Social networks of dolphins
Activity: hands-on exploration of these networks using concepts learned earlier in the course
Week 8: SNA and online social networks
Concepts: how services such as Facebook, LinkedIn, Twitter, CouchSurfing, etc. are using SNA to understand their users and improve their functionality
Activity: read recent research by and based on these services and learn how SNA concepts were applied
- Lada Adamic - School of Information, Center for the Study of Complex Systems


text: http://llvm.org/bugs/show_bug.cgi?id=10413 Summary: Race condition in unix signal handling Product: new-bugs Version: trunk Platform: PC OS/Version: MacOS X Status: NEW Severity: normal Priority: P Component: new bugs AssignedTo: unassignedbugs at nondot.org ReportedBy: rolfbjarne at gmail.com CC: llvmbugs at cs.uiuc.edu There is a race condition in the code that registers signal handlers and handles signals here: llvm/lib/Support/Unix/Signals.inc The problem is if two signals are raised in quick succession, you'll handle the first one in your signal handler, and then restore the signal handler to the previous one. If the second signal is raised before you've restored the previous handler, the process will exit (since you specify SA_RESETHAND when registering your signal handler, there is a small window of time where the default signal handler is in effect). This is a problem for mono, we already use a few of the signals you handle (SIGFPE, SIGUSR1, SIGUSR2). It means that in a few rare cases an application will randomly just exit without any diagnostic message at all (which is somewhat ironic, given that you add signal handlers only to provide more/better information when crashes occur). I think the fix would be to just remove the SA_NODEFER|SA_RESETHAND flags you use when registering the signal handler. -- Configure bugmail: http://llvm.org/bugs/userprefs.cgi?tab=email ------- You are receiving this mail because: ------- You are on the CC list for the bug.


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I may be a hardened heel advocate, but the lower foot pain in this case just never seemed to be worth the payoff. However, I've come to swear by one very cheap, slightly weird-sounding, simple trick to avoid that dull pain in the balls of your feet. You know, the kind that comes from attempting to wear anything taller than three inches with a heel thinner than a pencil for more than two hours straight.
One of Dr. Osterman's favorite shoe brands is Pikolinos. The podiatrist-approved line boasts options that come with cushioned forefront beds, ample room in the toe boxes, and block heels for more stability. "The wider the heel, the less one has to balance on the shoe," Dr. Osterman explains. "Think of the heel like a stilt – the smaller the heel, the more the calf muscles have to work, which can be unstable and fatiguing."
This on-trend shoe offers a double-cushioned footbed and a rubber sole, one of Dr. Brenner's requirements when it comes to choosing healthier heels: "I don't like leather bottoms because people can slip and slide." Instead, Dr. Brenner urges shoppers to choose a shoe with rubber or treads on the bottom, so that they stand on a firm surface. We also love that the metallic leather on this pair lets you take them from the office to date night in no time.
Also, while you're having a ball, be conscious of the weight that's being distributed onto the ball of your foot. "The higher the heel, the more the shoe increases the arch height and also changes the 'arch position'," Vasyli says. He suggests looking for shoes that "contour" to your arch and distribute your weight over the entire foot, not just the ball of the foot.
According to New York City-based podiatrist Emily Splichal, it's not only about the heel. It's important how you treat your feet post-wear, too: "Focus on stiletto recovery after a day or night in heels," Dr. Splichal says. She rolling feet on a golf ball, stretching the calves, and spreading the toes with products like Correct Toes or Yoga Toes. "Even the healthiest heels are still stressful to the foot and body, so recovery is one of the most important secrets to being able to wear heels pain-free."
You need to take regular intervals to save you from the pain of wearing heels, no matter how good the quality of your heels is. You need to bring out your legs from the heeled shoes once in a while. You can take regular breaks after every 30 minutes if you suffer from severe pain because the breaks will let your feet breathe and shoo away the pain.
Since water expands when it's frozen, you can use ice to stretch your shoes. All you have to do is fill two freezer bags with water, making sure to remove all the air from them before sealing. Place the bags in your shoes, then put them in the freezer. Leave them in there for 4 to 8 hours. Once the water has properly frozen, take your shoes out of the freezer and let them sit at room temperature until the ice thaws to a point where you can slip the bags out of your shoes. Voila! Your shoes should be nice and stretched for more comfy wearing.
She also suggests some products for pain relief, like foot alignment socks, Correct Toes, or other toe spacers when not wearing your heels. And, regular stretching and exercises can help, too. DeGrave notes a few simple exercises from Katy Bowman, and also suggests: "keep a half foam roller somewhere you might find yourself standing around for a few minutes, say in the bathroom while you brush your teeth, so you can calf stretch while going about your day — I keep one out on my living room floor and do this while watching tv!"
Women love shoes. Their obsession with sexy shoes has forced some psychologists to burn the midnight oil trying to decipher why. High heels are stylish and leave the women feeling confident and attractive. The shoe industry has come of age, and today women can choose their desired style from a variety of shoe types.Three wishes gives the modern woman an opportunity to choose their favorite design from our collection of shoes. We are an online store committed to fulfill your shoe fantasies.
Also, if you're wondering whether this means Katie has had maxi pads in her shoes every time we've seen her at a Pump event, the answer is "most of the time." If you're a huge fan of the show, you must read my entire chat with her. I found her to be super relatable, and she shared some mean beauty DIYs (as well as answering my fangirl question about Kyle Richards' hair).
Avoid buying high heels in the morning. This is because your feet tend to be relaxed in the then. It is advisable to go shoe shopping when your feet are swollen and tired, preferably in the evening on your way from work. Before purchasing, be sure to try them again in the morning just to compare both situations. If it fits as well then you can make the payment.
3. Widen the toes out with ice. When water freezes, it expands. Use this simple science lesson to stretch out your shoes. Start by filling a one-quart sized ziplock bag about halfway full of water. Then, zip up the bag and check to make sure it's not leaking. Stick the water bag into the toe of the heel and put the entire shoe in the freezer. If you really need to stretch them out, add two or more bags into the toe box. Once frozen, the bags will expand and the shoe.
The secret of Still Standing Spray is a proprietary patent-pending formula featuring Eco-Distilled Certified Organic Arnica, Aloe and Ilex (only available in Still Standing) combined with cooling menthol, tea tree oil and Vitamin E. Arnica and Aloe are highly effective all natural anti-inflammatories and pain relievers. The patent-pending Eco-Distillation process insures their strongest potency. Organic Ilex has been used by indigenous natives of South America for many centuries to make other plant oils more efficacious and powerful. It is used in Still Standing for the same purpose.
"Put maxi pads in your high heels. It holds your foot snug in the shoe, it offers a little bit more cushion, and as your feet sweat, it absorbs the moisture," she told me during a phone call last week. With my mind blown, I asked her to clarify, and it's exactly what you'd think: Insert the pad with the sticky side down, trimming if you need for size, and then get ready for a comfortable night of merriment (or standing on your feet at a work event).
Moleskin Madness: Before a big event or the first time your wearing those adorable new heels, pick up a pack of moleskin from the drug store and either line the straps and back of your shoe with the padding or put it right on your feet. Sadly, we can pretty much tell immediately after sliding the shoes on where they're going to rub us the wrong way. Before said blisters develop, put some moleskin on those areas to prevent painful and bloody bruises while you're out.
For some the higher the heels, the better. For others, a pair of black flats is much more appealing than some stilettos. Whether you're a fan of heels or not, you might find yourself wearing them at some point, so it can't hurt to have some tips on how to make heels less painful. It's no fun to suffer for the sake of fashion, but luckily, if you like to add a little height to your outfits, there are certain ways to do so without stumbling home with bloody calluses and sore arches.
Safety Warning — Each application lasts up to 2 hours. Can safely reapply up to 4 times daily. — Use only as directedFor external use onlyIf condition worsens, or if symptoms persist for more than 7 days or clear up and occur again with a few days -discontinue use of this product and consult a physicianPregnancy - Breast feeding warning:If pregnant or breastfeeding ask a physician before use.To not use with other topical productDo not use with heating devicesDo not use on open wounds, damaged or irritated skin
Stilettos are cute but they are not suitable for every woman. Wearing them may make you wobble around especially if you are not used to walking in them. If you cannot do without heels, try to choose thicker and chunkier heels as they offer more support and are more comfortable. However, this does not disqualify you from rocking your beloved stilettos. Do it once in a while and learn how to walk in them appropriately.
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Also known as "second skin," moleskin is not actually animal hide (fortunately) but soft cotton flannel with adhesive backing. Sold in sheets and available in most drug stores and online, you can cut and customize the shape of moleskin to cover any trouble spots you have on your feet. It molds to the shape of your feet better than a bandage, and unlike a bandage, it won't hang off your Achilles after half a day of walking.
3. Widen the toes out with ice. When water freezes, it expands. Use this simple science lesson to stretch out your shoes. Start by filling a one-quart sized ziplock bag about halfway full of water. Then, zip up the bag and check to make sure it's not leaking. Stick the water bag into the toe of the heel and put the entire shoe in the freezer. If you really need to stretch them out, add two or more bags into the toe box. Once frozen, the bags will expand and the shoe.
Directions — Once your feet start to feel pain, follow these steps: 1. Apply thoroughly to each foot like lotion 2. Let dry for one minute 3. Slip on your shoes and continue your day pain free Spray a thin layer to affected area every 6 to 8 hours, not to exceed 3 applications in a 24 hour period. adults and children 12 years and older apply and gently massage in repeat as needed no more that four times a day Wash hands after each use with cold water


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Chinese soldiers depart for Int'l Army Games in Russia
BEIJING -- More than 400 people from the Army are departing for Moscow and Novosibirsk in Russia for the International Army Games, according to the army staff.
Participants will take part in 14 competitions, said the source, adding that they were well prepared in terms of physical condition, skills and tactics.
The games aim to share experiences and improve the training of troops.
The International Army Games 2018, initiated by the Russian Ministry of Defense, will start on July 28. It is co-organized by China, Russia, Belarus, Azerbaijan, Kazakhstan, Armenia and Iran.
- Shanghai's measures to back micro enterprises
- Digital health tech empowering doctors, patients
- Li: Officials must boost climate for businesses
- Bionic bones strengthen future of orthopedic implants
- Crayfish's popularity in Qianjiang spreads abroad
- Monitored snow leopard proves value to researchers


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Tamara Messenger
What if there was a way to maintain and expand on the LOVE we get at summer festivals? A way to connect to the universal source of love and use it to receive guidance as well as clear inner blocages and past conditionning... this is what Quantum Liberation is.
Come discover it during the festival at my Transcending Self workshop.
I am also offering you free healing group sessions before and after the festival.
You can register by signing on to my newsletter at TamaraMessenger.com


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Inground Propane & Natural Gas Pool Heaters
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Before you launch into the advanced ab workout, you will want to ease into it with some basic core exercises to warm up the abdominal muscles. The Plank is a great way to begin. The plank provides a simple and effective core warm-up because engages all the muscles of the core from your toes up to your head. Holding the plank requires the activation of all the major ab muscles as well as many stabilizer muscles that are often ignored.
That's because it's insanely hard to get ripped abs. "Every woman's body is built differently, so it varies, but generally speaking it takes a lot of time and dedication to get those abs to show," says Amanda Butler, C.P.T., instructor at The Fhitting Room in New York City (and a fitness model who has her own fierce six-pack). "It can take anywhere from three months to a year to get a six-pack, and it's not just about doing a ton of abs exercises."
While staying hydrated is important no matter your fitness goals, you absolutely have to drink up if you want to see the abs you've been working so hard to sculpt. Your body is two thirds water, and you want to make sure it stays that way, Delbridge says. Keeping your water levels up prevents water retention and helps your body rid itself of toxins and excess salt to reduce boat. And if you're puffy, your abs aren't going to look as chiseled as they could. When you hit the urinals, your pee should be pretty much clear.
Every beer you drink has about 150 calories. And most of those calories are "empty"—or, in other words, nutritionally useless. If you're a regular beer drinker, you could be consuming hundreds or thousands or entirely useless calories each week. Those add up fast. A good alternative libation would be tequila, which has less than half the calories per alcohol volume—and zero carbs. If you must throw back a bottle or two, though, be sure you're drinking any of the 30 Best Post-Workout Beers.
Eat similar meals every day. "I pretty much eat the same thing, or substitutions that are very close to my normal meal plan, every day," Yobe says of her daily food intake, which includes a protein bar before her morning workout, a protein shake afterward, and two meals including chicken or fish, veggies like a green salad or bok choy, and a carb like rice, pasta, or potatoes. She also snacks on rice cakes with peanut butter, carrots, celery, and nuts. Although she admits this can be boring, the approach makes it easier for her to get all the nutrients she needs while remaining satisfied throughout the day.
"I alternate between all-out effort sprints (30 to 60 seconds) and walk/jog as a recovery until I feel fatigued. Intensity is key. Abs work as stabilizing muscles during a sprint, so the harder I push myself the harder my abs will work! Plus, there's no equipment required, and I get a high calorie burn and full-body workout done in very little time. (I tell myself I can do anything for 30 seconds.) Depending on how I feel, I'll either add this to the end of a routine or make it my entire workout, two to three times a week." —Suzanne Cover, @suzannecover
200 calories on the assault bike, every minute on the minute (EMOM) stop, drop, and do 5 burpees 💀💀💀 25:52 torturous minutes and seconds later (last pic says 26:14 because it took me 22 seconds to peel myself off the floor to take the pic 😭), I did it and feel so so good now. I was inspired by @emilyschromm to try this because I haaaate the assault bike. I don't do it enough, and when I do, I feel like I'm inhaling straight sawdust into my lungs and I die a little inside 💁🏽♀ not being dramatic at all. But it was paired with my fave, burpees, so it gave me something to look forward to at the end of every minute. 125 burpees and 201 calories later, I'm so glad I did this! I kept telling myself I've been through worse and I will be stronger when I'm done. That kept me going. Your workouts don't have to be long to be effective so long as the intensity is high and you consistently workout. Let me know if you try it! . . . #assaultbike #liveFHIT #assaultbikechallenge #burpees #burpee #burpeechallenge #strongisbeautiful #conditioning #emom #fitnesschallenge #mylungsburn #ineedanap #tuesday #workoutchallenge #nycfitness #nyctrainer #whole30 #consistency #discipline
Do it: Lay face up on the floor with arms straight above your shoulders. To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh. Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor. Pause, return to the starting position, and then repeat on the opposite side. Do 14 alternating reps to complete one set.
How to use this list: Clayton suggests doing each exercise below for 30 to 45 seconds before every run. "This will fire up your muscles so they're active when you need them most," Clayton says. Clayton even demonstrates them herself, so you can nail the perfect form. You will need a mat and a set of sliders. Two hand towels or paper plates will work. too.
Most core exercises hit a certain part of your core: your rectus, your obliques, and so on. But the high-cable split stability chop is the one exercise that hit your entire midsection. Yes, it's not as strenuous on each individual fiber as some other moves. But it will hit more spots than anything else, which is why it's a great exercise to slate in to your routine. Here's exactly how to pull it off.
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And, since the muscle is designed to bring your lower ribs and pelvis closer together or farther apart, you need to work them that way—with crunches and reverse crunches, Cary says. In fact, research commissioned by the American Council on Exercise shows that the crunch works the rectus abdominis better than other common abs exercises including the plank, sit-up, and boat pose.
Leg day, arms day, chest-and-shoulders day. You already break up your regular workouts by muscle group; steal a page out of Alicia Vikander's ab-shredding book and do the same to your core. To get ripped for Tomb Raider, Vikander broke her core workouts into three days: isometric (endurance moves, like planks); strength (sit-ups, hanging leg raises); and oblique-specific (told you so).
To do it: Stand with your feet hip-width apart, shoulders down, and your abs drawn in. Hinge forward at your waist and inch forward, walking with your hands into a top-of-the-pushup (or plank) position. Hold plank for three seconds, being sure to keep your chest lifted and your belly button drawn into your spine. Your body should form a straight line from your ears to your ankles. Then, perform one pushup by bending your elbows to the sides and lowering your body towards (but not touching) the floor, maintaining a straight spine.
"You will not make more muscle by trying this route," says McComsey. When you do cardio you're burning calories, but you're not stimulating your muscles to grow as you would with weight training. "The more muscle you have, the more calories and fat you'll be burning," he says. McComsey recommends hitting the weight room three or four days per week, with one of those days being a circuit with a variety of exercises. If you need to do cardio, try one day of 20-minutes of fast-slow intervals.
Intermittent Fasting(IF) — Basically, skip breakfast and have only water/black coffee till lunch. In IF, you don't eat for a period of 16 hours, typically skipping one major meal. You avoid spiking your insulin levels, your HGH is elevated and allow your body to tap into fat for energy. It also allows you to have a larger lunch and dinner, keeping you full longer for the rest of the day. IF is also shown to have various health benefits and is completely safe. Fun fact, even Terry Crews from the TV show 'Brooklyn nine nine' follows IF to stay ripped at 49. I followed IF for the first 3 months when I worked out in the evening. I also skip breakfast on treat days so I can eat a whole lot of food that evening!
A. Unfortunately, most people don't have the right notion of what a natural six pack or a lean body looks like. We're so constantly fed images from magazine covers and movie posters, it's hard to lose sight. These people use various editing techniques, strategic lighting and poses to get the best shots and convince us that that is what muscular men look like which is not true. Many popular Hollywood/Bollywood actors resort to consuming anabolic steroids and drugs which is the reason they look absolutely shredded for a particular film. The on-screen muscle you see on them is easy 10+ years of hard earned gains for natural individuals. Try comparing an actor's in-film photos to photos taken a year or two afterwards. You'll know what I'm talking about. If you want to look big/buff naturally, you need to put on some fat, potentially losing your abs and muscle definition in the process. As for the 'skinny' issue, the problem is so many people are overweight these days that that's become the new 'normal' so when they see someone with a healthy, lean body composition they think it's skinny. This issue should go away over time when one builds more lean muscle.
Let's say it took you 15 minutes to do 100 push-ups in today's training session. In order to achieve progressive overload, it's enough for you to do 100 push-ups in less than 15-minutes in your next training session. This is why your training sessions will get shorter as you improve. The faster you complete your reps, the quicker you'll wrap your training up and move on with your day. When I got my six-pack abs, people couldn't believe that I was training for less than a total of 2 hours a week. (Actually, it was closer to 1,5 hours).
Eat similar meals every day. "I pretty much eat the same thing, or substitutions that are very close to my normal meal plan, every day," Yobe says of her daily food intake, which includes a protein bar before her morning workout, a protein shake afterward, and two meals including chicken or fish, veggies like a green salad or bok choy, and a carb like rice, pasta, or potatoes. She also snacks on rice cakes with peanut butter, carrots, celery, and nuts. Although she admits this can be boring, the approach makes it easier for her to get all the nutrients she needs while remaining satisfied throughout the day.
If the basic plank is too easy, after 60 seconds, add a few arm and leg lifts to the next 60 seconds. Every 15 seconds, alternate lifting one arm out in front of you while maintaining your posture for 10 seconds and repeating on the other side, and then switch to the legs. Lift the toes 5-10 inches off the floor and hold it for 15 seconds, and repeat with the other leg.
I use the ab machines at the gym. I do a couple variations on crunches (sitting up and lying down both on machines with weights. I can crunch 55lbs on the one that's sitting position, 40 on the other), hanging leg lifts (which kill my shoulders), the oblique twist machine, as well as full body workouts. I just started the gym about 2 months ago and have really upped the weight since then so my body is definitely progressing.
A. I'll be honest, building muscle as a vegetarian is hard. There are nearly no clean sources of protein in a vegetarian diet. Soya Chunks come close but I'd recommend you stay away from a lot of soya if you're a male due to it's high oestrogen content. You can try incorporating more Beans (especially Rajma), Chickpeas, Hummus, Lentils (Dal), Sprouts, Tofu, Milk, Cottage Cheese (Paneer) and Cheese into your daily foods. Unfortunately, all of these foods either have higher carb content or higher fat content as compared to their protein content. Stick to the low fat or 'made from cow milk' variants.
I use the ab machines at the gym. I do a couple variations on crunches (sitting up and lying down both on machines with weights. I can crunch 55lbs on the one that's sitting position, 40 on the other), hanging leg lifts (which kill my shoulders), the oblique twist machine, as well as full body workouts. I just started the gym about 2 months ago and have really upped the weight since then so my body is definitely progressing.
Everyone is talking about it, and the number of transformation challenges is greater than ever before. If you're up for the challenge, then we have the perfect program to build a "V-taper" and make your abs pop. Getting ripped is about making sacrifices, and with shirtless months quickly approaching, the longer you wait, the more you will have to victimize your way of life by showing up late for the party. Minimize your pain and frustration by easing into this program, cleaning up your diet, and hitting some supps to take you to the promised land.
Refresh your abs workout with these 25 core exercises. They'll challenge your abs from all angles, making you stronger in everything you do and giving you a body you'll be proud to show off shirtless. And for a complete fitness program that will not only build your abs muscles, but also melt the fat that covers them, try Anarchy Abs from Men's Health. You'll get five 30-minute calorie-torching workouts that employ a unique blend of metabolic training, traditional strength training, and gymnastics fundamentals to strip away fat from head to toe.
As easy as the models and athletes in our magazine make being lean and ripped look, we've got to be honest, it couldn't be further from the truth. It's hard, it takes time, and it demands an unwavering degree of discipline. In our on-going efforts to assist you in sculpting the body you've always wanted, we've laid out the gold rules to getting ripped.
We've discussed caloric deficits before, but in case you missed it, let's start by recapping how the body requires a certain number of calories to sustain its current weight and activity level. That number varies from person to person and is influenced by metabolism, height, weight, age and other factors and is referred to as a "maintenance level" of calories.
Bicycle: This exercise works your obliques as well as your rectus abdominis. Lie on your back, hips and knees bent at 90-degrees, chest curled over ribs, hands behind your head. Extend the left leg out while bringing the right knee in towards the chest and rotating the left shoulder toward the right knee. Keep the arm from crossing the face. Rotate from the trunk through the center to the other side without dropping your chest. Move in slow, controlled movements without shifting your hips.
We live in an age where rock-hard, six-pack abdominal muscles are the goal of many workout enthusiasts. We all want that washboard look, but which ab exercises actually work? There are two sets of muscles to target: the rectus abdominis muscles (the ones you engage during regular situps, that run from your sternum to your pelvis) and the transverse abdominis (the deepest ab muscles that wrap around the spine and help stabilize your core).
Evening Snacks (5.00PM) —1 scoop whey protein, 5 almonds, 3 walnuts. If it's cardio day I mix a spoonful of peanut butter with my protein shake for some extra fat that satiates my hunger. I also keep a couple of reasonably priced Sugar Free Protein Bars in my bag in the rare cases when my hunger gets really bad or if I couldn't manage a proper meal. There are some really expensive ones out there and while I've indulged in a few of them, the ones I linked to give me the best bang for buck and are also incredibly tasty.


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Yet another sign that the end is near for Gaddafi's rule.
Yet another sign that the end is near for Gaddafi's rule.
Chris in Paris
An American in Paris, France. BA in History & Political Science from Ohio State. Provided consulting services to US software startups, launching new business overseas that have both IPO'd and sold to well-known global software companies. Currently launching a new cloud-based startup. Full bio here.
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Author: Alexmars
From The Sky Review
This past weekend I read the novel From The Sky. It is the first book in the trilogy of Beyond Moondust, and the next two books are available on Amazon. On Friday, I downloaded a free e-book, and I brought the audio version too.
It was a fun read and I like Samantha (Sam) for she was strong and courageous. other times, she did some really stupid and dumb things that got her into trouble. After all, she was a teenager and teenagers don't always make the greatest choices.
It was a simple read of a love story about two teenagers filled with tragedy, danger, and figuring out what the future holds for them.
I also felt there was a lot of potential underneath the story waiting to emerge, but it never happened.
After chapter 10 the formatting becomes wacky, and it continues throughout the rest of the…
View original post 266 more words
March 5, 2019
I didn't do much writing today. I'm dealing with a migraine that is lingering on. For me, it has been challenged staring at a screen for a long period. However, I really want to finish my short story that I've been working on. This evening I managed to write a synopsis for the last four remaining scenes. I thought that I had just two left in my head but when I put my words on the paper (screen) it turns out there was two more in my creative juices. Next, what I want to do is briefly outline each scene so I know where I'm going. But I don't think that's going to happen tonight for my head is just throbbing. That will be my goal for tomorrow.
Well, I wanted to give a quick update on my progress.
March 4, 2019
I am nearly done writing the first part of my short story. I just have two more scenes to write. Today, I wrote 1375 words.
March 2, 2019
I have read 50 pages so far, and it is interesting. The plot is very intriguing, and I like the main character too.
The weekend is here!
Feb 27, 2019
He was staying warm on a cold afternoon.


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Department of Energy.
Submission for OMB review; comment request.
The Department of Energy (DOE) intends to extend an information collection package for a period of three years, pursuant to Section 3507(h)(1) with the Office of Management and Budget (OMB) under the Paperwork Reduction Act of 1995. The Industrial Relations collection package, OMB Control Number 1910-0600, collects information from DOE's Facilities Management Contractors (formerly known as Management and Operating [M&O] Contractors, and Management and Operating Type [M&O Type] Contractors) concerning the management and administration of their workforce. This information is used to exercise management oversight and cost control of our contracts and the application of statutory and contractual requirements. The collection of this data is critical to the Department. It is used to ensure that the contractors satisfy their contractual obligations; contract funds are expended as intended; and to detect and eliminate fraud, waste, and
Written comments and recommendations regarding this information collection package must be submitted to the OMB Desk Officer on or before December 10, 2001. If you wish to submit comments, but find it difficult to do so within the time period allowed, please notify the OMB Desk Officer of your intent as soon as possible. The Desk Officer may be reached at 202/395-3087. In addition, please notify the DOE contact listed below.
Address comments to the Office of Information and Regulatory Affairs, Office of Management and Budget (OMB), DOE Desk Officer, New Executive Office Building, 725 17th St., Washington, DC 20503. Persons submitting comments to OMB are requested to send a copy to Ms. Susan L. Frey, U. S. Department of Energy, Director, Records Management Division, Office of the Chief Information Officer (SO-312), Germantown, MD 20874-1290. Ms. Frey can be contacted by telephone (301/903-3666) or email (email@example.com). 1000 Independence Avenue, SW., Washington, DC 20585.
Requests for copies of the Department's Paperwork Reduction Act Submission and other information please contact Susan L. Frey, at the above-mentioned address.
Section 3506(c)(2)(A) and Section 3507(h)(1) of the Paperwork Reduction Act of 1995 (Pub. L. No. 104-13).