Asked on 7th September 2016 in Health.
1. Eat Well
Studies have shown around 80% of any fitness goal depends on your diet, be it weight loss, muscular development or training for an event. Eating a good balance of clean carbohydrates, fresh protein and healthy fats will give you the energy to aid your fitness challenge and show results quickly.
For the most part when coaching clients through weight loss and definition, I advise eating three meals and two snacks to help keep your metabolism burning at a constant rate.
When planning meals and cooking, look at the labels for the content of carbohydrates, proteins and fats. You should aim for around:
– 45% Carbohydrates – preferably natural and non-starchy… no genetically enhanced products (e.g. pasta, bread, white rice)
– 30% Protein – preferably low fat cuts of meat and fish, nuts, soy beans and pulses are also great sources of protein
– 25% Fats – again nuts and seeds are great sources, as well as avocado and oily fish.
2. Keep Hydrated
Hydration is key to staying healthy; after all, the brain is made up of around 70% water.
A question I always get asked is ‘how much water should I drink?’ well that depends on you; a minimum for any adult should be two litres of water a day but a simple bit of math will help you find a more personal amount:
Body weight KG x 0.03 = MINIMUM DAILY WATER INTAKE
It sounds like a lot of water to drink, but it will wash out salts, toxins and aid with the body’s recovery from exercise.
3. Regular Exercise
Working out three to four times per week is a great place to start, once you have your routine, stick to it and you will see the benefits. You’ll notice increased energy levels and your body will begin to adapt. That fitness goal will become ever closer.
If you struggle for time, write down everything you have to do for the week, find a spare 30 to 60 minutes each day and dedicate that to your health, either workout, walk to the shops rather than drive or simply relax; take time to lie down and just relax.
4. Routine and Variety
Set a plan! Be it a monthly, weekly or daily. Just a little effort of 20 minutes planning will make a world of difference to your workouts and general health.
You will know what you have to do and when, spreading your workouts and activities over the week will give your body time to recover and allow you to enjoy exercise. Incorporating different styles of exercise will help you to enjoy yourself as well as seeing results in your skill development and health.
5. Professional Advice
Seeking advice from health and fitness professionals can open doors you never knew existed. There are thousands of online blogs, Facebook pages and Tweets you can follow and pick up free tips and advice.
Never be afraid to ask, that’s why health and fitness professionals exist, no matter the question, a good professional will give you an answer or pass you on to someone who may have a better knowledge in the particular subject.
6. New Skills
As well as the obvious physical benefits, learning a new skill has great mental benefits too. It’s always good to keep your body and brain guessing. Try new activities; there are opportunities everywhere to learn new skills from athletics to yoga or the less traditional forms of exercise such as rock climbing, boxing, rowing or canoeing.
Share your stories about exercise with friends and introduce them to your new passion, a bit of friendly competition never hurts.
7. Why, How, When and What?
A great way to set fitness and health goals is simply by asking yourself why you are doing what you are doing, how you are going to do it and when you want to achieve it by.
WHY – choose a goal
HOW – create a plan, measure your progress with photos, body fat analysis and diameter measurements. Seek advice on the most efficient techniques and tips for that specific goal.
WHEN – pick a deadline of when you want to achieve your goal by, and stick to it.
WHAT – seek professional advice of what exercises to perform, you can find many good workouts online.
When looking to develop and maintain fitness and health, a balanced lifestyle is very important. When starting a fitness journey be sure to schedule rest days into your programme as well as a balance between cardiovascular and resistance exercise. Without rest, our bodies don’t have time to repair and develop from exercise.
Equally we need to find the correct personal ratio of work: exercise: rest.
I often hear ‘I just haven’t got time to work out’. Remember just 30 minutes of exercise can increase your fitness levels, if that means eating lunch at your desk and using half of your lunch break to exercise, that could be a sacrifice to be made.
You need to make change to see a change.
9. Relaxing and Sleep
A lot of us have forgotten how to relax. We often find ourselves carrying stress and tension in our muscles, when sometimes all we need to do is lie down and allow ourselves to relax, clear our minds of all thoughts and just listen to your body.
When the body is relaxing it is able to repair, after efforts of exercise, it will also relax the mind enabling you to mentally focus. Being mentally focused is almost as important as the exercise itself. To achieve any life goals you must believe in yourself.
Enjoy what you are doing, if you enjoy your exercise you will work harder.
Choose activities you think you’ll enjoy, try new activities, if you don’t enjoy them at least you know you’ve tried.
Just because the food you eat is healthier, doesn’t mean it needs to be tasteless and boring, add spices and natural flavors, and be adventurous when cooking your healthy meals.
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Asked on 7th September 2016 in Technology.
1. SAMSUNG GALAXY S7/S7 EDGE
I don’t think there is any surprise here with my top pick of 2016 so far. Samsung’s new Galaxy S7 and S7 Edge are clearly the best smartphones available today with industry leading specifications, refined design, and capabilities that had me almost awarding it a perfect 10 in my review. The only con I could come up with for the S7 was that it is a fingerprint magnet and for the S7 Edge that the edge screen sometimes facilitated inadvertant screen presses. Samsung is fixing that screen sensitivity with a software update soon.
The Samsung Galaxy S7 and S7 Edge have extremely fast cameras that take incredible photos and video, responsive fingerprint scanners and advanced Samsung Pay support, water resistance without the fuss of ports, elegant refined design with the use of metal and glass, and also launched with sweet offers from US carriers and Samsung.
While wireless charging is just a convenience, Samsung has everything you could want in a phone in the S7 and S7 Edge to make using one a sheer joy.
2. HTC 10
The HTC 10 review embargo just lifted yesterday and after using one for two weeks I’m pleased to say that HTC is back with a real winner. HTC set the bar for the use of metal and enhanced design elements several years ago and the HTC 10 is the culmination of all that is great with HTC.
No other phone can match the audio experience of the HTC 10. If you use your phone for music or videos and like having a pocketable device that is built to withstand life’s daily movement, then you will understand why I picked the HTC 10 as my second choice.
HTC has come a long way with the cameras, introducing the first front-facing camera with OIS. The rear 12 megapixel UltraPixel 2 camera with OIS is its best yet, but there are still a few software tweaks to be made to beat out the Samsung Galaxy S7 and LG G5.
If you are considering a GSM model in the US, then I highly recommend you purchase the $699 unlocked model from HTC.com. This comes with the 1-year Uh Oh protection plan (one free replacement if you break or soak the phone) and is free of carrier bloatware, while also having an unlocked bootloader.
I awarded the HTC 10 a a 9.5/10 in my review, but after a software update or two it may earn a couple more tenths before the release in a couple of weeks.
3. APPLE IPHONE 6S PLUS/6S
Apple continues to make excellent phones, but this time I moved the Apple iPhone 6s Plusand iPhone 6s down a couple notches. It’s still an excellent choice, but we are starting to notice that Apple is missing out on some features such as fast charging, wireless charging, easily expandable memory, universal USB Type-C connections, water resistance, and advanced camera functionality.
Apple does a solid job with battery life, primarily because of how well standby time is managed. However, Android Marshmallow has provided Android phones with smarter standby battery management so Apple isn’t the only one getting battery life on a phone to go for at least a day.
3D Touch, Touch ID, Hey Siri, the improved camera, the awesome front-facing camera flash technique (now present on Android phones), and more all make the iPhone 6s/6s Plus a great choice today.
The iPhone 6s and 6s Plus remain the most expensive smartphones available, priced from $649 to $949. With US carriers no longer hiding the real price of phones behind subsidized scams, people are starting to understand how expensive the iPhone really is and it seems there is more consideration for more reasonably priced alternatives.
4. SAMSUNG GALAXY NOTE 5
It’s been a couple of years since I owned a Galaxy Note, but after falling in love with the radical design changes in the Galaxy S6 Edge I knew I had to buy the Note 5. I returned my Galaxy S6 Edge because it didn’t meet my battery needs so I was thrilled to see the Note 5 with the curved back (much better design than a curved front), new S Pen technology, one of the best smartphone displays ever, and more.
The S Pen has always been a focus of the Note line, but in the past I only used it occasionally. With the Note 5, I used the S Pen much more often. The ability to add notes to the display when the display is off is key to this change in my usage patterns.
As you can see in my full review (9.7 rating) the Note 5 has excellent specifications, but they were trumped by the 2016 Android phones. Rocking a Samsung Exynos octa-core processor, 4GB of the fastest RAM, 5.7 inch 2560×1440 pixels display, 16 megapixel camera, 3000 mAh battery, and more make it a device to seriously consider.
Samsung Pay is also better than Android Pay and Apple Pay thanks to its use of magnetic secure transmission (MST) technology. The Galaxy Note 5 is priced at $700 for the 32GB model and $780 for the 64GB model.
5. LG V10
The LG G4 was the Rodney Dangerfield of 2015 and despite its leading camera technology and other attributes, it never earned the respect it deserved. LG snuck one in on me in late 2015 with the release of the LG V10 and thanks to the awesome Des Smith at T-Mobile I had the chance to spend a few months with the LG V10.
The LG V10 took all that was great about the LG G4 and then beefed it up with a unique secondary front display, second wide-angle front-facing camera, rear fingerprint scanner, rock solid stainless steel sides, and a composite textured removable back cover. Android Marshmallow is just now rolling out for the LG V10, making it as relevant today as when it was launched several months ago.
LG continues to provide an IR transmitter in its phones so you can control your TV and other media right from the phone. The camera on the LG V10 still stands out above the crowd with manual video recording capability that gives you full control over the mics and other advanced recording settings.
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Asked on 7th September 2016 in Sports.
I think it would be helpful to you…
10. CL Cairns
This great New Zealand batsman was active between 1991- 2006. He has 153 sixes to his account, which he gathered in 193 innings and 215 matches. He managed 345 fours, 4950 runs, at a strike rate of 84.26 and an average of 29.46.
9. RT Ponting
Now retired, Ricky Ponting slammed 162 sixes in 375 matches and 365 inns. He was active between 1995-2012 with 1231 fours during his entire career with a strike rate of 80.39, an average of 42.03 and 13704 runs.
8. AB de Villiers
Between 2005 – 2016, he has played 200 matches, 192 inns, 8621 runs, with a strike rate of 100.18 and an average of 54.56. He has 184 sixes to his credit.
7. SC Ganguly
Between 1992 – 2007, he has 190 sixes to his credit in 311 matches and 300 inns with 11363 runs. Has a high score of 183 and has hit 1122 fours with a strike rate of 73.70 and at an average of 41.02.
6. MS Dhoni
Current ODI and T20 Indian skipper who has a cool appearance. Between 2004 – 2016, he has played 275 matches with 241 inns, 8918 runs, an average of 51.25, strike rate of 89.27, 691 fours and 192 sixes.
5. SR Tendulkar
This is an Indian Legend. Between 1989 – 2012 he 195 sixes to his credit in 452 innings and 463 matches. He has hit over 2000 fours making him to be currently the only batman internationally to have hit that high. He has 2016 fours, with a strike rate of 86.23 and an average of 44.83.
4. BB McCullum
This is a New Zealand’s skipper who is equally good in his field. Between 2002 – 2016, he has 200 sixes to his credit, played 260 matches, 228 inns, 6083 runs, 166 high scores, an average of 30.41, strike rate of 96.37, and 577 fours.
3. CH Gayle
This is a Jamaican Cricketer but plays international cricket for West Indies. Between 1999 – 2015, has 238 sixes to his credit, played 269 matches, with 264 innings, 9221 runs, 215 high scores, an average of 37.33, strike rate of 85.11, and 1038 fours.
2. ST Jayasuriya
He is a former Lankan great cricketer who was active between 1989 – 2011. Played 445 matches which he had 433 innings, 13430 runs, 189 high scores, an average of 32.36, strike rate of 91.20, 1500 fours and 270 sixes.
1. Shahid Afridi
Best known as Boom Boom, he is a great man who is currently considered as the world’s number one cricketer. Between 1996 and 2015, he played 398 matches in which he had 369 innings with 8064 runs with a high score of 124, an average of 23.57, a strike rate of 117.00 and has 351 sixes to his credit.
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Asked on 7th September 2016 in History.
1. University of Bologna – 1088 – Bologna, Italy
The first university in the sense of a higher-learning, degree-awarding institute, the word university (Latin: universitas) having been coined at its foundation. It received, in 1158, from the Emperor Frederick I Barbarossa the “Authentica habita” which settled rules, rights and privileges of Universities.
2. University of Oxford – 1167 – Oxford, England
The University of Oxford has no known foundation date, and despite claims that it was founded in 825, the only evidence seen points to teaching at Oxford as far back as 1096. Oxford truly blossomed in 1167 when English students returned home from the University of Paris, study there having been banned by King Henry II. Today Oxford is home to over 20,000 students and lauded as one of the greatest universities in the world.
3. University of Cambridge – 1209 – Cambridge, England
Founded by scholars leaving Oxford after a dispute caused by the execution of two scholars in 1209, and royal charter was granted in 1231. The university takes 1209 as its official anniversary. Through one of Cambridge’s alumni, John Harvard, it inspired the establishment of Cambridge, Massachusetts, United States with the first college in the United States, Harvard University.
4. University of Salamanca – 1218 – Salamanca, Spain
The university was founded in 1218 by King Alphonso IX of Leon. It was given the formal title of “university” by King Alphonso X in 1254, which was later confirmed by the Papal Bull of Alexander IV in 1255. While having only 500 students at the end of the 14th century, today the University of Salamanca is known for its study of the humanities and is home to over 28,000 students and 2,400 members of staff.
5. University of Padua – 1222 – Padua, Italy
The university was founded by scholars and professors after leaving Bologna.By 1399 the university had developed two distinct institutions, the Universitas Iuristarum for civil law and Canon law, and the Universitas Artistarum which taught astronomy, dialectic, philosophy, grammar, medicine, and rhetoric. Today, the university over 38,000 undergraduates, 20,000 postgraduates, and more than 2,200 members of staff.
6. University of Naples Federico II – 1224 – Naples, Italy
The first public university,founded by Frederick II, emperor of the Holy Roman Empire. The university moved to Salerno in 1253, and its return to Naples in 1258 is sometimes considered as a refoundation.The King’s objective in establishing the university was to end the reign of the universities of Northern Italy, specifically Padua, which was too independent, and Bologna, which was under the influence of the Pope. In 1987 the university added Federico II to its name in honor of its founder. As of 2010, the University of Naples Federico II had 96,867 students and over 4,000 staff members.
7. University of Siena – 1240 – Siena, Italy
Originally called Studium Senese, was founded by Commune of Siena in 1240. In 1321, the studium was able to attract a larger number of pupils due to a mass exodus from the prestigious University of Bologna. Closed temporarily in 1808–1815 when Napoleonic forces occupied Tuscany. On November 7, 2015 the university celebrates its 775th anniversary.
8. University of Valladolid – 1241 – Valladolid, Spain
One hypothesis is that its foundation is the result of the transfer of Palencia General Survey between 1208 and 1241 by Alfonso VIII, king of Castile, and Bishop Tello Téllez de Meneses.Today, the university has over 31,000 students and more than 2,000 teachers.
9. University of Macerata – 1290 – Macerata, Italy
The University of Macerata (Italian: Università degli Studi di Macerata) is a university located in Macerata, Marche, Italy. It was founded in 1290 and is organized into 7 faculties.There has been some debate over the founding of the University of Macerata. Some believe it was founded by Pope Nicholas IV in 1290, while others maintain that it was not founded until 1540 by Pope Paul III Farnese. Evidence supports the university beginning as a Law School in 1290, before becoming a Studium Generale by order of Papal Bull in 1540. Today, the university flourishes with over 11,000 students, and vast international relations in countries such as Australia, Brasil, China, Poland, Russia, Ukraine, USA, Canada and Turkey.
10. University of Coimbra – 1290 – Coimbra, Portugal
Begun its existence in Lisbon with the name Studium Generale (Estudo Geral). Scientiae thesaurus mirabilis, the royal charter announcing the institution of the University, was dated 1 March of that year, although efforts had been made at least since 1288 to create this first university in Portugal. The papal confirmation was also given in 1290 (on 9 August of that year), during the papacy of Pope Nicholas IV.
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Asked on 7th September 2016 in Computer & Internet.
There are many Q&A wordpress theme but top 5 are (based on various search results)
1. QAEngine – Question And Answer WordPress Theme
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