How to Build Muscle Mass Essay Example

How to Build Muscle Mass Essay Example How to Build Muscle Mass Essay How to Build Muscle Mass Essay How to Build Muscle Mass BY broe2208 It is understood that the term process involves more than one step to achieve an end result. The process of bodybuilding is exactly that, a long disciplined process. There is one main goal in the sport of bodybuilding and that is to gain lean muscle mass. To go about this, you need three aspects and goals to resound in harmony in order to successfully achieve your body composition goals. A proper diet to put on muscle and lose fat, a vigorous and consistent training regimen, proper rest, and most importantly a disciplined mindset towards pushing the limits of the body are ecessary for building lean muscle mass. First and foremost; the diet is absolutely essential to building lean muscle mass. Possibly the most important concept is having the correct macronutrient profile to build muscle, sustain energy in the muscles and to help the muscles recover. According to Del Monte, (2013), a basic diet should allow one to gain anywhere from a half to two pounds of muscle per week. One does this by a diet high in protein, properly timed quality carbohydrates, and also high in fats, thus increasing calories significantly and along with proper training, est and discipline as stated before, one can grow muscle more quickly. One should, Strive to consume at least 1 to 1. 5 grams of protein per pound of body weight and 1. 5 to 2 grams of carbs per pound of body weight, (as a baseline) (Del Monte, 2013). Del Monte, (2013), states that there are 4 calories in every gram of protein and carbs, and 9 calories in every gram of fat. This total with the calculations made before should give you the accurate caloric intake for the given day. Example: Man weighs 180 lbs. should consume 180gof protein, 720 calories. 260gof carbs, 1,040 alories. 90g of fat, x9= 810 calories. In total, one should shoot to gain muscle at around 3,000 calories per day, and at only 2,600 here, this would call for one cheat meal per day of around 400 calories to meet your goals. This same strategy can be applied to any body type and can be adjusted to fit each persons individual caloric and nutrient needs to achieve increases in lean muscle mass. As for the training aspect of building lean muscle mass, there are hundreds of ways to build a solid body and ones training should include many variations and exercises in the dvanced stages of this program to achieve and even greater physique. That being stated, an article by Charles Staley, (201 1), he provides 5 simple yet important steps to efficiently reaching maximum muscle hypertrophy. Step 1 is to put minimal emphasis on single Joint movements and maximal effort and focus on multi-Joint exercises, such as squats, deadlifts, chin/pull-ups, presses, and bent-over rows. This is due in part to the human nature to displace attention away from other things when focus is put too much on one single thing. Thus one working on single-joint ovements such as calves, arms, and shoulders diverts energy and resources away from multi-Joint exercises as mentioned before. Essentially, multi-Joint exercises warrant the brain recruiting more motor units and promotes greater workload, thus when more muscles are recruited to perform a heavy movement, the greater the muscle development (Staley, 2011). The second idea suggests that one must utilize one or both of the two most muscle activating and mass gaining exercises known in order to grow at all and that is the deadlift and the squat. Of all resistance-training quats (Staley, 2011). As stated before, more workload means greater and more intense muscle recruitment, which in turn means greater gains in the long run. Idea 3 states that you must not ignore strength development. That its not about the number of reps per set, which shouldnt really be more than 8-12 majority of the time, but the number of reps per session you complete in total. Example: 3 sets of 10 reps is idea, but 10 sets of 3 reps are equal in rep number, but rep workload is significantly larger and the number of reps remains the same. As stated before, reater workload= greater gains. Idea 4 suggests that one should not worry about seeing abs or being shredded when gaining muscle for muscle cannot be gained without gaining body fat in the process. What is the complex task is minimalizing fat gain while optimizing muscle gain. Abs are almost universally shown or not shown due to the diet and that is a variable that can be changed. Finally Staley, (201 1), shows the idea of prioritizing performance over pain. While that sounds like an absurd statement, the basics behind the statement are true yet this leads to xcessive single-joint abdominal workouts, too much cardio, and Just over-doing it basically. When performance increases, fitness improves. Its as simple as that. Rest is another major and extremely important aspect of bodybuilding and also is widely underrated amongst individuals Just getting started bodybuilding. Rest has several meanings to a bodybuilder however; rest can mean rest between sets; rest between training sessions, a nights sleep, or even a nap (Verial, 2013). Rest between sets creates a form of balance. It determines the type of workout you endure hether you choose short rest times for a more cardio type training, but optimally longer rest periods of 1-2 minutes is ideal for strength recovery and higher intensity. Rest between sessions this is when your body is most accepting of nutrients and resources to repair and restore muscle, (growing period), at its peak. Ensuring proper rest time between training sessions is critical to muscle gain or loss. Sleep is highly critical in the form of sleeping either 8 hours a night or getting sleep during the day to total 8 hours in a 24 hour period. The idea that ties in all the reasons tated before; rest equals muscle repair and growth (Verial, 2013). Last but not least is the idea of discipline. With any fad idea or New Years resolution, emotions die down when progress seems to halt when in reality it only seems to halt right before the desired results start to appear so individuals give up and give in to the fast food they pass every day on their way to work. This is where the successful and most developed individual sets his or herself apart from the normal lifter or fitness aspiring person. Through perseverance, proper training, smart training, rest, and iet will achieve anything they want to accomplish in the gym setting. When one looks at the numerous training brochures, videos on YouTube, or articles on the internet about training, you almost always see a person that is in shape, looks great, that is essentially chiseled, and they make a workout look seemingly easy. This is because they have put that time in when they didnt want to go to the gym because they were sick or because they had better things to do, but did anyway. They put in the hard work that no one else wants to do for themselves, and thinks that guy is razy for spending that much time in the gym. To achieve a superior physique and gain serious muscle mass and have that muscular look, you have to be dedicated. the next day that night and separate into Tupperware containers in the refrigerator. This means right down your workout ahead of time so that there is little guessing when you go and what you do at the gym when the time comes. This means getting to sleep with at least 6 hours of good sleep before you wake up to ensure muscle recovery. This means taking the steps necessary, no matter the consequences to chieve your goals. Discipline means setting goals for yourself that one may think is crazy to them, but in ones own mind, is Just a stepping stone to a higher goal after they achieve it. Bodybuilding, lifting, training, dieting, everything about the idea of fitness is about discipline and regimen and sticking to it over a length of time. Nobody was built in a week and thus no mind should be broken in that amount of time as well. One must not allow the negative effects of training outweigh the positive effects that come shortly after.

What the sub-editor saw - Emphasis

What the sub-editor saw What the sub-editor saw Hello, Im Cathy, and Im a sub-editor (scourge of the newsroom, pedant and dictionary botherer). As such, my job is to spot inaccuracies, correct typos, clean up grammar and write headlines. I spend most of my time working at the broadsheets, where the copy is of very high quality. Even so, there are still plenty of opportunities for words to go crazy and cause mayhem, as they have a way of doing. Ill be keeping an eye out while Im on my rounds, and reporting in to Emphasis from time to time on the mistakes I find. After all, what better way to learn than from the mistakes of others? (Far less painful than ones own!) This week From triplets to tautology, the wrong Teresa to the wrong Labour politician, heres a round-up of a few corkers I spotted this week. Youve probably heard the nursery rhyme As I was going to St Ives, I met a man with seven wives; each wife held seven sacks, each sack had seven cats Well, I was reminded of that when I spotted this sentence, which features a common tautology (tautology: using multiple words to describe the same thing). Farhana Shaukat, a mother of three triplets, gave a clue as to why the pupils were queuing up outside. They get bored with the holidays, she said. Three triplets? So how many were going to St Ives three or nine? Triplets only has one meaning: three children born at the same time. The addition of three is unnecessary, but surprisingly common (along with the other favourite two twins). Its not a big mistake, by any means. But its worth avoiding even if only for the reason that some stickler will always pick you up on it otherwise (erm, yes, thats me). Health risk Moving on swiftly, we go from an extraneous word to a missing word and this time, an important one. This is a good example of how one word can completely change the meaning of a sentence. And its so easy to do, especially when youre in full flow and thinking faster than you can write. The following was very nearly published as the headline to a piece on the 10-year anniversary of 9/11. Spot the missing word. World Trade Centre attacks left rescuers and bystanders with raised risk of physical and mental health, Lancet reveals Its not only missing words that can cause mischief letters can be equally troublesome. The following sentence has a letter missing. Can you spot it? The inquiry, ordered by Teresa May, is being carried out by Her Majestys Inspectorate of Constabulary. Its an h. The home secretary is a Theresa, not a Teresa. Pah! you say. Thats just a typo, nothing to sweat over. And yes, thats fair. But a Teresa May does exist, and she has a profession that our Theresa probably wouldnt appreciate being associated with. Ahem. (Shes a porn star.) Lets play spot the letter again, in a similarly scandalous vein. This time, though, youre looking for an extra one, not a missing one. Ready? This month a 51-year-old officer will answer police bail after being arrested on suspicion of misconduct in a public officer over alleged unauthorised leaks from the Operation Weeting phone-hacking inquiry. Misconduct in a whaaat? Madre mia! That should, needless to say, read misconduct in a public office. Brown, in the farmhouse, with the Okay, thats more than enough smut. Back to serious things. This final example is one of those mistakes that is terrifyingly easy to make when youve been working on something at length and suddenly your brain turns bad and attacks you. This came at the end of a very long and detailed story on Alistair Darlings new book, in which the words Brown and Darling occurred many times over, and always in the right place until That weekend, Brown reveals that he held a secret meeting with Miliband at a farmhouse in Essex. Grammatically, its fine. No typos, no dodgy apostrophes. So whats the problem? Simply that its wrong. It was Darling, not Brown, who revealed and attended the secret meeting and the scary truth is that no spellcheck can pick up that kind of (potentially libellous) mistake. The moral of the story? Proofread, proofread and proofread. Ideally, ask someone else to proofread for you and dont feel bad if they pick up errors. None of the mistakes Ive mentioned above were made through ignorance or stupidity simply through human error. We all make em. The best protection is knowing it. This is a guest blog post by Cathy Relf, a freelance sub-editor.

Narratives of Difference and Belonging Assignment

Narratives of Difference and Belonging - Assignment Example Interesting fact, illuminating statement, personal connection: An interesting fact mentioned in the article is that of the presence of the same set of things, starting from consumer products, to eateries, groceries, and shopping malls, which are seen everywhere in today’s globalized world. So there is a definite loss of individualism or uniqueness of a certain place, and one always ends up getting the same thing anywhere they go. This is something we are evidencing today in all parts of the world. There is always a McDonalds, a Cafà © Coffee Day or a Barista, and somehow the local flavor is slowly disappearing under the burgeoning pressure from these huge multinationals. I can personally connect to this observation, as wherever I have traveled looking for new things, I have always met these giants standing tall, dishing out the same set of standardized products. Author’s perspective/value position: The author feels that in this changed scenario of globalization and high-tech communication era, the youth needs to be first acknowledged as a source of power. Accordingly, their education should be offered in a different manner, inculcated with new values that would be more fitting in this hybridized world. To make this effective, the educators have to change their mindset or else as the author comments â€Å"We need new ways of thinking of and working with kids, otherwise we will become irrelevant as we produce education for categories of kids that no longer exist in the postmodern world† (Besley, 74). Validity/usefulness of the article for thinking about issues of cultural diversity: This article is very important in today’s context, as it speaks of the new age culture that we can see all around us.

Network Processes Essay Example | Topics and Well Written Essays - 1500 words

Network Processes - Essay Example Nevertheless, the fundamental process remains same and heavily depends on the seven layers of Open Systems Interconnection (OSI) model and four layers of TCP/IP protocol stack. The OSI is a hypothetical model and provide the fundamental understanding of the communication infrastructure for modern networks. On the other hand TCP/IP is a suite of protocols which operates over this hypothetical model. In simplest words, protocol is a set of agreed upon communication rules that govern the communication between two or more machines. The OSI model and TCP/IP protocol suite work in close coordination at various layers to ensure a secure and efficient data communication. In majority of implementations, a sound understanding of the layers, protocols, processes and underlying technologies is required to appreciate the process that may occur in a network. Comer (2004) states this fact, â€Å"Understanding the internet technology requires one to distinguish between the low-level mechanisms prov ided by the hardware itself and the higher-level facilities that the TCP/IP protocol software provides†. Present day networks are so big and wide spread that they cannot be owned by a single business entity rather multiple entities look after their part of network to bridge the gap between various far of networks. Various issues surrounding the communication processes need in-depth investigation of the entire channel to find out the technicalities and interoperability potential of these layers and protocols. These layers and protocols are discussed at length in the following lines; A remote user starts this process by accessing the X-Stream Server through internet explorer. This access request is interpreted at Application Layer, by Hyper Text Transfer Protocol (HTTP) and it is destined for HTTP Port 80 at X-Stream Server. However, it must be noted that HTTP neither know the location of the server nor the routing details; it is the Transmission Control Protocol (TCP) implement ation in the backdrop which takes care of actual transmission. Tanenbaum (2004) while pointing out the role of HTTP states, â€Å"It specifies what messages clients may send to servers and what responses they get back in return. All clients and all servers must obey this protocol. The value of using TCP is that neither browsers nor servers have to worry about lost messages, duplicate messages, long messages, or acknowledgements. All of these matters are handled by the TCP implementation†. Another significant impact of TCP transmission in the physical network, is the level of abstraction it has to offer. TCP ensures the reliable and efficient transfer of the data, no matter what physical network layout exists between the client machine and the server. Moreover, it is the last layer before data leaves a user machine for onward dispatch to network layer which falls in the domain of Internet Service Provider (ISP), except for the case of an Intranet implementation at either side of the network. At this stage, it will be prudent to get into the detail of various layers of OSI Model and TCP/IP protocol stack. OSI Model has a seven layer structure as oppose to four layer stack of TCP/IP, however both have sufficient commonalities for sustainable interoperability and coordination, a layout diagram for both is drawn here for better understanding; It is evident from this diagram that the Application Layer in TCP/IP is the combination of three upper layers of OSI Mode

A Man For All Seasons Essay -- English Literature

A Man For All Seasons In A Man For All Seasons Robert Bolt uses a lot of symbolism to tell the story. The main character Sir Thomas More wears plain Grey clothes which are simple, not fashionable/stylish. This symbolizes that he is not ostentatious, only cares about God and not peoples opinions and not boastful. Cardinal Wolsey wears bright, silky clothes that shows he is very important and rich so he can afford these clothes. Clothes represent your status. When Cardinal Wolsey dies his clothes are heaped on the middle of the floor and the steward just flings them into a basket with no respect at all this symbolizes they have no meaning anymore and are just plain, ordinary clothes. The king’s clothes are gold which shows that this person is the most important. Only the king wears gold clothes and the richest things. The duke is dressed in green to just represent who he is to every citizen around him. For the administrator’s black and pinstripe suits are worn once again to show status. Examples of administrators are Rich and Cromwell. This symbolism of clothes shows a dress code for all different types of people there are E.G poor people will wear dirty rags which might be torn and very worn. Where as rich people like the king, duke, etc will wear silk, gold and silver. The language used in the play is also symbolism as when someone speaks to the king they always say â€Å"your grace† this represents the king is very important and has to be addressed properly. When poor people talk to Cromwell, More, the Duke and the Cardinal they are always addressed as â€Å"Sir† and once again represents the importance of this person. The common man puts on the hat and coat; this shows the alienation effect. The audience has se... ... if Cromwell is letting him know that he is not doing a bad thing. Cromwell knows that he did no wrong and so shall go to heaven. The common man now has an identity as the headsman. When Cromwell takes the mask from his sleeve the whole audience can see him doing it and so again it breaks the realism even at an intense moment. This break in reality might get the audience to think about the morality of what is happening to More and whether they think that he should die or not, this is exactly what Bolt wanted, the audience to be thinking about the theory. In Act two we are told the exact stage settings, "Bars, rack and cage flown swiftly upwards" This happens all in front of the audience so the idea showing the audience that it is not real is done here, they can see the change of scenery so it now is impossible to believe that what they see is real.

Dating Younger Men Whats in It for You

Demi Moore, Madonna, Halle Berry, Mariah Carey, what do these names have in common aside from being famous? They have all dated significantly younger men. These women are always attending parties, events, red carpets, meeting millions of people, so what made them choose the young boy over so many attractive, interesting men around their age? They are â€Å"cougars† some people would say, a term referring to women dating younger man, that according to sex and relationships columnist and writer Valerie Gibson was originated in Vancouver, British Columbia, as â€Å"a put-down for older women who would go to bars and go home with whoever was left at the end of the night. † Twenty years ago this would have been looked at as strange and unusual, but it’s becoming more common every day. In 2003 a study by AARP revealed that 34 percent of all women over 40 in the survey were dating younger men, and 35 percent preferred it to dating older men. The most recent U. S. Census Bureau figures show that 12 percent of all marriages were between older women and younger men. What is all the craze about? What makes these young boys so appealing to older ladies? Some of the reasons why women enjoy dating younger men are the control they can exert over them, their sexual empathy, and the feeling of being younger. The first juicy little trait these women enjoy is having more control over their partner if he is younger than with a man at the same age. Older men are set in their ways of thinking, and because of past experiences, they have formed their character and personality and are not looking to change that. Young men are more willing to learn and being told what to do by their woman can give them a sense of stability and protection, which is also appealing for them. Some women have a motherly instinct that can be satisfied by dating someone younger, who they can take care of and at the same time tell them what to do. English writer Oliver James shares a thought in his article, â€Å"Why are so many older women into dating young men†: â€Å"They can use their wisdom to help their young men, while getting a lot back in return. Many young men also enjoy this feature of dating an older lady, which allows them to learn new things and be with a confident woman. (125) Furthermore, another important factor that these women are attracted to is the sensation of feeling young again. Dating a younger man can take them back to their college years and can even increase their ego and self image by realizing that they still attract the interest of a young man. This is the sensation these women experience while dating younger men; in the words of Dr. Jennifer Berman, urologist and expert in women’s sexual health, â€Å"feeling beautiful, feeling attractive, feeling young. Being appreciated as a woman for all that you are and all that you’ve learned and all that you’ve become. This fuels that high self esteem, making them even more attractive to their partner. Last but certainly not least, the compatibility under the sheets. Older women and younger men soon realize that they have something in common that makes the relationship so much better, their sex drive. Online column writer Chuck Ross, points out in his article, â€Å"The Sexual Peak Myth†, how â€Å"men hit their sexual peak at the age of 18 while women hit theirs at 30-35. † He further explains that â€Å"despite literally no scientific support for this theory, this has become â€Å"common knowledge† in our society. This makes complete sense, a women who is dating an older man, maybe in his 40’s or 50’s may have the same reading taste, enjoy listening to the same music and share their interest on visiting museums all over the world, but when it comes to the bedroom, they might be going in completely opposite directions. This issue is obviously non existent with young studs. Self proclaimed cougar and author of Hot Cougar Sex Llona Paris, shares her point of view: â€Å"Flirting with and bedding a hot younger guy can ignite a woman’s confidence. And attention from a beautiful older woman will stroke a man’s ego. A cougar knows what she wants, particularly in the bedroom. And because of her experience in the boudoir, she has a lot to share, which is interesting for younger men. † (78) Yvonne K. Fulright, a writer for Fox News website, on her article â€Å"Sink your teeth into the cougar†, reflects about how young men are aroused by their strong confidence, less inhibited personality and more mature sexuality than younger girls. This makes them look in control and secure about themselves, and they are not shy about sharing what the like in bed, and showing it to their young partners. This further analysis helps the reader understand even better, why young men are more than willing to experiment having a relationship with an older women. Its understandable why some women make this choice, being able to control their partner gives them a sense of security, the benefits of feeling forever young, and the excitement of a having a perfect match inside the bedroom. All this reasons can make a steady long lasting relationship between an older women and a younger man, contrary to what was believed years ago, a successful relationship doesn’t have to be composed of an older more experienced man and a younger wome

The Historical Developments That Truly Defines The...

Top of Form Diala Tadros MRS. Sean Doyle HUM 103-003 6/13/16 Q.1 A) The three historical developments that truly defines the Renaissance as rebirth. In Renaissance History and Religion, Renaissance rebirth. It assigns especially to the rebirth of learning that began in Italy in the fourteenth century, spread to the north, counting England, by the sixteenth century, and ended in the mid-seventeenth century. the Renaissance was more than a rebirth. First historical development that truly define the Renaissance as rebirth is The compass. It’s important for navigation. Printing press is key in spreading info such as books. Second, the hundred years’ war, this lasting conflict between France and England saw the reinforcement of new†¦show more content†¦Luther was extremely outgoing. he loves being with people. Luther located most of his stress upon the celebrity fact of their confirmation of the believer. Luther was cheerful to grant the government to handle the control of the church. Q.2 A) The most famous painter in Renaissance time period was Leonardo da Vinci. Because, Leonardo was an artist and a scientist. Leonardo was and is great principally as a painter. The Mona Lisa is one the brilliant paintings of Leonardo. He completed the support of enough modern life. The airplane was one of his apparatus. He also adds as much as he can about medicine and the human body, in extension to physics and art. Without Leonardo, modern life would most likely be much contrasting then our involvement it today. Leonardo was not educated like other Renaissance artist, although he did receive guidance from his parents in a conditional like reading, writing and mathematics. Many of his works was uncompleted because he was a slow painter. B) The Renaissance work of architecture would teach us about visual arts is The Basilica Papal di San Pietro in the Vatican City. It was known as Saint Peter s Basilica. It is an important Roman Catholic church in the world. and one of the holiest churches in Christendom. Belong to Roman architecture of the early Christian art period. From the ninth century the Christian Church was completely joined with the fine of architectural. It’s the world largest church build over the tomb of St.