Link
IMusic
Comming soon.
Friday, July 25, 2008
Thursday, July 24, 2008
Redirecting Using PHP
Tutorial name: Redirecting using PHP
You're experience: Advanced
Difficulty: Anyone
Time Taken: 5-30 seconds
Plug-ins needed: none
Creating a redirecting script is quite easy, however keep in mind that some primitive hosts are not able to do this with any other code, I found it very disappointing.
On the server I use this works no matter what, but I have found that on very few servers, it only works if nothing has been written on the page.
Code:
header("Location: http://anoobsworld.info"); // your URL goes in there.
?>
You're experience: Advanced
Difficulty: Anyone
Time Taken: 5-30 seconds
Plug-ins needed: none
Creating a redirecting script is quite easy, however keep in mind that some primitive hosts are not able to do this with any other code, I found it very disappointing.
On the server I use this works no matter what, but I have found that on very few servers, it only works if nothing has been written on the page.
Code:
header("Location: http://anoobsworld.info"); // your URL goes in there.
?>
Basic PHP Functions
Tutorial name: Functions with PHP
You're experience: Advanced
Difficulty: Average
Time Taken: 1-2 minutes
Plug-ins needed: none.
Functions with php are fairly simple.
First of all what is a function? it is a small tid bit of code that is ran each time it is called, and it allows for information to be returned, outputted, and inputted. In away, you can replace classes with functions, it ain't to hard, but it is possible. I use functions rather than classes because i feel more comfortable with them.
i will show you two things, how to use a function, and how to replace classes with them for developed coders, another time.
This will show you the basics to functions.
Code:
function repeatString($string, $times) // you can use what ever variables you want, and however many you want.
{
$count = 0;
while($count < $times)
{
echo"\n $string";
$count += 1;
}
}
?>
Blah blah blah...
repeatString("Hello!", 10); // this will echo "Hello!" 10 times
?>
returning variables
Code:
function 50Chance()
{
$rand = rand(0, 1);
return $rand;
]
?>
blah blah blah...
50Chance();
?>
//conditional functions
function ifGreaterThan0($num);
{
if($num > 0)
{
return 1;
}
else
{
return 0;
}
}
You're experience: Advanced
Difficulty: Average
Time Taken: 1-2 minutes
Plug-ins needed: none.
Functions with php are fairly simple.
First of all what is a function? it is a small tid bit of code that is ran each time it is called, and it allows for information to be returned, outputted, and inputted. In away, you can replace classes with functions, it ain't to hard, but it is possible. I use functions rather than classes because i feel more comfortable with them.
i will show you two things, how to use a function, and how to replace classes with them for developed coders, another time.
This will show you the basics to functions.
Code:
function repeatString($string, $times) // you can use what ever variables you want, and however many you want.
{
$count = 0;
while($count < $times)
{
echo"\n $string";
$count += 1;
}
}
?>
Blah blah blah...
repeatString("Hello!", 10); // this will echo "Hello!" 10 times
?>
returning variables
Code:
function 50Chance()
{
$rand = rand(0, 1);
return $rand;
]
?>
blah blah blah...
50Chance();
?>
//conditional functions
function ifGreaterThan0($num);
{
if($num > 0)
{
return 1;
}
else
{
return 0;
}
}
PHP Null20
Tutorial name: Text Filtering with PHP
You're experience: Advanced
Difficulty: Novice
Time Taken: 20-60 seconds
Plug-ins needed: none.
Replacing strings with other strings is fairly easy, and the following code will show you how to do so.
Code:
$string = "I like you";
echo $string . "\n";
$string = str_replace("like", "love", $string); //str_replace(what to change, what to change to, the input);
echo $string . "\n"; // you will end up with, "i love you"
Now to be a bit creative
Code:
$patterns = array(":)", ":(", ":O", "Wow...");
$replacements = array("I'm Happy!", "I'm Sad", "I'm Shocked!", "OMFG that was AMAZING, like WOW!");
$string = "I am a very good actor! :), :(, :O, they loved it, everyone said, \"Wow...\"\n";
echo $string;
$string = str_replace($patterns, $replacements, $string);
echo $string;
// it should end up as, "I am a very good actor! I'm Happy!, I'm Sad, I'm Shocked!, they loved it, everyone said,
// "OMFG that was AMAZING, like WOW!"
You're experience: Advanced
Difficulty: Novice
Time Taken: 20-60 seconds
Plug-ins needed: none.
Replacing strings with other strings is fairly easy, and the following code will show you how to do so.
Code:
$string = "I like you";
echo $string . "\n";
$string = str_replace("like", "love", $string); //str_replace(what to change, what to change to, the input);
echo $string . "\n"; // you will end up with, "i love you"
Now to be a bit creative
Code:
$patterns = array(":)", ":(", ":O", "Wow...");
$replacements = array("I'm Happy!", "I'm Sad", "I'm Shocked!", "OMFG that was AMAZING, like WOW!");
$string = "I am a very good actor! :), :(, :O, they loved it, everyone said, \"Wow...\"\n";
echo $string;
$string = str_replace($patterns, $replacements, $string);
echo $string;
// it should end up as, "I am a very good actor! I'm Happy!, I'm Sad, I'm Shocked!, they loved it, everyone said,
// "OMFG that was AMAZING, like WOW!"
String Replacing with PHP
Tutorial name: Text Filtering with PHP
You're experience: Advanced
Difficulty: Novice
Time Taken: 20-60 seconds
Plug-ins needed: none.
Replacing strings with other strings is fairly easy, and the following code will show you how to do so.
Code:
$string = "I like you";
echo $string . "\n";
$string = str_replace("like", "love", $string); //str_replace(what to change, what to change to, the input);
echo $string . "\n"; // you will end up with, "i love you"
Now to be a bit creative
Code:
$patterns = array(":)", ":(", ":O", "Wow...");
$replacements = array("I'm Happy!", "I'm Sad", "I'm Shocked!", "OMFG that was AMAZING, like WOW!");
$string = "I am a very good actor! :), :(, :O, they loved it, everyone said, \"Wow...\"\n";
echo $string;
$string = str_replace($patterns, $replacements, $string);
echo $string;
// it should end up as, "I am a very good actor! I'm Happy!, I'm Sad, I'm Shocked!, they loved it, everyone said,
// "OMFG that was AMAZING, like WOW!"
You're experience: Advanced
Difficulty: Novice
Time Taken: 20-60 seconds
Plug-ins needed: none.
Replacing strings with other strings is fairly easy, and the following code will show you how to do so.
Code:
$string = "I like you";
echo $string . "\n";
$string = str_replace("like", "love", $string); //str_replace(what to change, what to change to, the input);
echo $string . "\n"; // you will end up with, "i love you"
Now to be a bit creative
Code:
$patterns = array(":)", ":(", ":O", "Wow...");
$replacements = array("I'm Happy!", "I'm Sad", "I'm Shocked!", "OMFG that was AMAZING, like WOW!");
$string = "I am a very good actor! :), :(, :O, they loved it, everyone said, \"Wow...\"\n";
echo $string;
$string = str_replace($patterns, $replacements, $string);
echo $string;
// it should end up as, "I am a very good actor! I'm Happy!, I'm Sad, I'm Shocked!, they loved it, everyone said,
// "OMFG that was AMAZING, like WOW!"
Autosizing Images with PHP
This simple PHP function will show you how to create an auto-sizing imaging system, which is especially handy when users are uploading their own images that may be a 1000 meters wide and high; it prevents people from destroying the layout to your site.
writePicture
Code:
function writePicture($image, $maxwidth, $maxheight)
{
if($image !== "")
{
list($width, $height, $type, $attr) = getimagesize($image);
if($width > $maxwidth)
{
$constant = $maxwidth/$width;
$width = $constant * $width;
$height = $constant * $height;
}
if($height > $height)
{
$constant = $maxheight/$height;
$width = $constant * $width;
$height = $constant * $height;
}
echo"![](\"$image\")
";
}
else
{
if($maxwidth < 1){ $maxwidth = 100; } if($maxheight < 1) { $maxheight = 100;}
echo"![](\"images/pages/missingpic.png\")
";
}
}
writePicture
Code:
function writePicture($image, $maxwidth, $maxheight)
{
if($image !== "")
{
list($width, $height, $type, $attr) = getimagesize($image);
if($width > $maxwidth)
{
$constant = $maxwidth/$width;
$width = $constant * $width;
$height = $constant * $height;
}
if($height > $height)
{
$constant = $maxheight/$height;
$width = $constant * $width;
$height = $constant * $height;
}
echo"
}
else
{
if($maxwidth < 1){ $maxwidth = 100; } if($maxheight < 1) { $maxheight = 100;}
echo"
";}
}
Working Out
Ok, well, since i'm working out, i thought it might be a good idea to great a guide for it. It would most likely prove to help put my research together.
Before you start
My stuffed husky dog, and my weights...
i need a stand for them.
Please note that if you can't even get yourself to read every detail of this article, then i suggest that you give up, because you will most likely waste a lot of money, give up, and/or injure yourself badly.
Getting Started
The first thing you need to know is that you need to do excessive amounts of stretching, and this will most likely make you more flexible in the long run, but don't think that you can stop because you are can move all over the place.
Stretching is a key factor, without it you will most likely get some sort of injury, and the most common one would be tendonitis. I would suggest that you try to stay away from this, because it can be quite annoying. you may also know tendonitis as tennis elbow.
Warming up is also important, like stretching, without getting ready you may end up pulling a few muscles or even worse, tendonitis.
Safety and Quality Over Quantity
While exercising your main concern should not be quantity, you should be focusing more on quality, preventing injuries, and avoiding permanent damage.
Muscle/strength/endurance building should be your secondary objective
Pain
Pain after exercising is unusual, but don't panic, all you need to do is stretch more the next time. If it lasts for more than one day, take a few resting periods. If you still seem to have the pains, even after 2 or 3 days of straight resting, than consult your doctor.
Workout Routines
The basics are obviously pretty simple, every day you need to remember to rest the muscle that you worked on for at least one day after working out, sometime you are required two days.
From my experiences i have concluded that you should be working 3 times a week for optimal results, but this is over ruled if you get an injury of some sort.
My own routine is, upper body, core, upper body, core, upper body, core, and rest.
Be careful that you do not mix up your exercises, you don't want to be working on your bicep brachii on a core day.
You may have noticed that i have left out the lower body, this is because my preference would be to use a separate schedule, you will see why later on.
Weight and Fat
Many people will say that it is inevitable that you gain fat when working out, because of the extra calories that you take. This is not entirely true, but it does take quite some work if you want to optimize your time.
In order to this, you need to think towards about when you are losing weight. There is the dieting portion, which is what most people pay attention to, but there is also the cardiovascular part.
Does it make sense yet?
While you take the heavy dieting, you need to make yourself sweat!
Jog around a field, ride a bike, or do what ever makes you out of breath.
When do you stretch?
When body building it is vital that you stretch, you must spend at least 10-30 minutes on the muscles that you are about to use. That's not nearly enough though, between every set, your resting period you must stretch the muscle that you are currently working on, also if you feel stiff on muscles that you have already done, don't feel afraid to loosen them up as well. By the end of your workout you shouldn't be unable to move, maybe a bit shaky and tired, but your arms should feel fine other than weak and worn out. Like a warm up, you need a cool down, don't just stop and say, "thats it, i'm done," you need to push yourself to remove the tension; you've already pushed yourself to do the heavy lifting, so why can't you do a little extra?
Safety measures
Weight Training
//notes
-see stretching area
Cardiovascular Training
//notes
-see stretching area
Human Autonomy
The Body
The Science
2-hydroxypropanoic acid - milk acid - lactic acid
C3H6O // check out, does lactic acid cause tendonitis.
Lactic Acid - Biproduct of Anaerobic exercise.
1. Do more longer, lower intensity exercise to help build aerobic training capabilities, and 2. more exercise at or close to your anaerobic threshhold (AT) to help your body adapt to the build up of lactic acid.
Stretching, Step by Step
Bicep Brachii:
1. Stand up straight, with your knees slightly bent, never lock your bones.
2. Place feet hip/shoulder width apart.
3. Your toes must be pointing forwards
4. Keep shoulders even as you complete this stretch.
5. Lift your shoulders up to form the letter "T"
6. Rotate your wrists, so your palms face behind you.
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. hold for 20-60 seconds.
Triceps Brachii:
1. Stand up straight, with knees slightly bent.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep your shoulders relaxed/even, don't shrug.
5. Bend right arm at elbow joint, lift arm next to your head.
6. Position right fingers so they touch the shoulder blade.
7. Place left arm across top of head, and place left hand on the right elbow to gently support the arm during this stretch.
8. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
9. Hold stretch for 20-60 seconds.
10. repeat for opposite side.
Pectoralis Major:
1. Stand up straight, with knees slightly bent.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep your shoulders relaxed/even, don't shrug.
5. Place arms behind your back.
6. Clasp your hands together, extending your arms behind your back and hold this position.
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. Hold stretch for 20-60 seconds.
Rhomboids:
1. Stand up straight, with knees slightly bent.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep your shoulders relaxed/even, don't shrug.
5. Extend both arms, forming a 90-degree angle between your arms and body, reach out in front of you.
6. Clasp your hands together, palms facing forward, extending your arms in front of your body and hold this position.
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. Hold stretch for 20-60 seconds.
Deltoids and Triceps:
1. Stand up straight, with knees slightly bent.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep your shoulders relaxed/even, don't shrug.
5. Bend right arm at elbow joint, extend arm across chest.
6. Place left hand on the right elbow to gently support the arm during this stretch.
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. Hold stretch for 20-60 seconds.
9. repeat for opposite side.
Rectus Abdominus and Erector Spinae:
1. Lie with your back and head flat against the floor.
2. Bend your knees and place both feet on the floor.
3. Extend both arms to the left side of your body, keeping arms in line with your shoulders.
4. Drop both knees to the right side of your body, by gently lowering your bent knees to the ground, this forms a letter "Z" with your body.
5. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
6. Hold stretch for 20-60 seconds.
7. repeat for opposite side.
Internal Obliques and External Obliques:
1. Stand up straight, with knees slightly bent.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep your shoulders relaxed/even, don't shrug.
5. Place both hand on upper thighs, positioning arms with bent elbows.
6. Extend and reach the left arm upwards, directly over the shoulder.
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. Hold stretch for 20-60 seconds.
9. repeat for opposite side.
Erector Spinae:
1. Stand up straight, with knees slightly bent.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep your shoulders relaxed/even, don't shrug.
5. Place hand on thighs.
6. Gently arch back, rolling shoulders and leaning forward slightly.
7. Slowly curl your back, forming a letter "C" with your spine, by rolling shoulders forward. Squeeze your abdominals in.
8. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
9. Hold stretch for 20-60 seconds.
Adductors:
1. Sit on the floor and extend your legs.
2. Bend your knees and place your feet together, side by side, flat on the floor. Place your hands on your calves.
3. Slowly let your knees fall open to each side and slide the soles of your feet together.
4. Rest your hands on your ankles.
5. Gently round your spine and roll your shoulders forward.
6. Slowly lean forward, lowering your upper body toward your legs. Stop when you feel the stretch in your inner thighs.
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. Hold stretch for 20-60 seconds.
9. Return to starting position by rounding shoulders back and extending your spine to upright position.
Abductors:
1.Sit on the floor.
2. Extend your legs in front of your body.
3. Bend right knee, cross right foot over left knee and place on the floor.
4. Place left elbow on right knee.
5. Keep abdominal muscle tight and back straight. Keep shoulders back and chin up.
6. Place right arm behind your right hip on floor for support.
7. Gently twist waist and shoulders to the right, looking behind the right shoulder.
8. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
9. Hold stretch for 20-60 seconds.
10. Repeat for opposite side
Quadriceps fermoris:
1. Stand up straight.
2. You may choose to hold onto a chair for additional support.
3. Place feet hip/shoulder width apart.
4. Point your toes forward.
4. Keep your shoulders relaxed/even, don't shrug.
6. Hold abdominal muscles in tightly for additional support.
7. Bend right leg at knee.
8. Grasp right foot behind you, with right hand .
9. Position both knees next to each other.
10. Push hips forward.
11. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
12. Hold stretch for 20-60 seconds.
13. Repeat for opposite side
Semitendinosus, Semimembranosus, and biceps femoris:
1. Lie with your back and head flat against the floor.
2. Bend your knees and place both feet on the floor.
3. Straighten your right leg and point your toes. Your leg should be extended about 2 inches from the floor, while your left knee remains bent, with left foot placed firmly on the floor.
4. Slowly raise your right leg toward the ceiling, keeping your leg straight. Slowly extend your leg until you feel a stretch.
You will probably feel the stretch as your leg forms a 90-degree angle with your body. Some people are more flexible and can bring the leg in past a 90-degree angle, closer to the body.
5. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
6. Hold stretch for 20-60 seconds.
7. Repeat for opposite side
Gastrocnemius and Soleus:
1. Stand up straight.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. With your right foot, take a large step backwards creating a lunge position.
5. Your entire body should be in proper alignment with your ears, shoulders, and hips forming a straight line.
6. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
7. Hold stretch for 20-60 seconds.
8. Repeat for opposite side
Trapezius and Leavator Scapulae:
1. Stand up straight.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. tilt your head towards the right side.
5. place your left arm on your head. Do not push down.
6. If you hear any unusually sounds, stop immediately, if you feel any pains afterwards see a doctor right away.
7. Be careful, failure to do this correctly may result in a broken neck.
8. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
9. Hold stretch for 20-60 seconds.
10. Repeat for opposite side
Iliopsoas:
1. Kneel by placing your right knee on a padded mat and your left foot flat on the floor in front of you and forward of your left knee.
2.steady yourself by keeping your posture upright and resting your hands on your left knee.
3. don’t let your left knee project forward of your foot.
4. gently push your hips forwards to feel a stretch at the front of your right hip.
5. Keep your gluteal muscles contracted to keep your bottom down.
6. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
7. Hold stretch for 20-60 seconds.
8. Repeat for opposite side
brachioradialis:
1. Kneel on all fours.
2. place the tops of your hands against the floor, fingers pointing toward your knees.
3. Lean against your bent wrists.
4. be careful not to over do this on, you may end up breaking your wrists if done improperly.
5. Hold stretch for 20-60 seconds.
6. Repeat for opposite side
Tibialis Anterior:
1. Stand up straight.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
5. Place the foot to be stretched just behind your other foot, with the toe of the stretching foot touching the ground.
6. Keeping your toe firmly on the ground, pull the stretching leg forward so you feel a stretch from the top of your stretching foot through your shins.
7. It can help to bend both knees slightly.
. Once you feel a good stretch, hold it for 15-30 seconds.
6. Repeat with the other foot
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. Hold stretch for 20-60 seconds.
9. Repeat for opposite side
Peroneus Longus:
1. Stand on a step with simply your toes on the ledge/step and your heels hanging stale the back.
2.lift up on your toes for about 15-40 seconds and then turn down as far as is comfortable 15-40 seconds
3.Avoid pain.
4. Repeat for opposite side
Peroneus Brevis:
1. sit comfortably on a chair with both feet firmly on the floor.
2. raise your left foot.
3. place it firmly on your right leg, just above the left knee.
4. you should be in no pain, your leg should kind of lock in, like when crossing your legs.
5. place your left hand firmly on your calf.
6. grab your foot so that it is your palm.
7. the palm of your thumb should be at the balls of your feet.
8. gently pull back with your right arm, and push forwards with your left so that it keeps your leg stable.
9. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
10. Hold stretch for 20-60 seconds.
11. Repeat for opposite side
Bench Dips:
Body Building
Working-out with Dumbbells
Tricep Brachii
Tricep Brachii extension:
1. Sit on an exercise bench - an armless sturdy chair will do.
2. Keep your back straight and feet on the floor(can be difficult)
3. If having trouble keeping your back straight, use a mirror to help.
4. Hold a dumbbell with both hands between your legs, in your crouch
5. Raise it above your head
6. Extend your arms so the weight is just behind your head.
7. Slowly lower behind your head
8. Repeat 6 and 7 until your desired reps have been completed
9. Slowly and carefully return the dumbbell to your crouch.
Bicep Brachii
Hammer curl:
1. Stand up straight.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep knees unlocked
5. Place your palms on the outer side of your legs.
6. take your dumbbells
7. with your hands in the same direction raise the dumbbells
8. keep your elbows tight to your side.
9. your shoulders should not move more than the rotation itself.
10. slowly lower your arm
11. alternate arms
12. repeat 7 to 11 until your desired reps have been completed.
13. you may do both arms at the same time, but is extremely bad for your back if using too much weight.
Advantages and Disadvantages of Dumbbells
working-out with Machines
Advantages and Disadvantages of Machinery
Weightless/Light Weight Body Building
Cardiovascular Workouts
Accumulating muscle through Cardiovascular workouts
coming soon
Losing the Fat through Cardiovascular workouts
coming soon
Cardiovascular Endurance Training
coming soon
Dieting
When dieting to grow muscles or to lose weight it is not as obvious or as hard as it seems. it really depends for what you are trying to do, many people will say that you should "pig out" while trying to build muscles, and starve while losing that big pot that you have accumulated.
This is all wrong, you do not need to pig out, it is best that you follow the canadian food guide; there is no need for excessive amounts protein. my suggestion would to pick up a pack of beef jerky every day; most people love it, and it provides not just the muscle building blocks, but the salt that you lose when you perspire.
Starvation is the worst thing you can do, the only thing that you really need to do is eat your meals slowly, take the time to chew your food, and spread your meals out through out the day. I would recommend that you have 6 meals a day, not snacks, you need to follow the food guide. A great example would be to make a nice steak; add some onions, mushrooms, and a bit of butter.
Plan your meals, most diets go wrong because of slacking off, if you were to spend 30 minutes everyday deciding what you are going to eat that great!
Calorie Counting - BMRs and TDEEs
Your basal metabolic rate (BMR) is determined by a number of factors, but in general, it depends on your height, weight, sex, and age.
Harris-Benedict's Formula
The first step is to convert your weight to kilograms if it isn't already in that form, you can do that by dividing it by 2.2.
Body Weight in pounds/2.2 = Body Weight in KG
The next thing you need to do is turn your height into Centimeters; this is done by multiplying inches by 2.54.
1 foot = 12 inches
Height in inches * 2.54 = height in centimeters.
Finally we get to the formula.
For males
BMR = 65.5 + 13.75(body weight in kg) + 5(height in cm) - 6.8(age)
For females
BMR = 655 + 9.6(body weight in kg) + 1.8(height in cm) - 4.7(age)
This is what my BMR would be.
65.5 + 13.75(60) + 5(185.42)-6.8(16)
65.5 + 825 + 927.1 - 108.8 = 1 708.8 calories.
Drawbacks
The problem with the Harris-Benedict's formula is that it does not account for you body type. If the person is muscular they're count would be underestimated, and if they have too much fat, it will be overestimated.
Katch-McArdle's Formula
For lean body masses you need to use a different equation.
The Katch-McArdle Formula can be used to determine how many calories you need when you know your lean body mass. As a result, it is will be more accurate calculation than the Harris-Benedict Formula.
In this formula you only need your body weight in kilograms, so like before you need to divide your weight in pounds by 2.2.
BMR = 370 + (21.6 x bodyweight in kg)
the total daily energy expenditure(TDEE) depends on how active you are.
Below are some estimations of your multipliers; chose one carefully.
Little or No Exercise, Desk Job
TDEE = 1.2 x BMR
Light Exercise, Sports 1 to 3 Times Per Week
TDEE = 1.375 x BMR
Moderate Exercise, Sports 3 to 5 Times Per Week
TDEE = 1.55 x BMR
Heavy Exercise, Sports 6 to 7 Times Per Week
TDEE = 1.725 x BMR
Very heavy exercise, Physical Job, Training 2 Times Per Day
TDEE = 1.9 x BMR
Here is what my TDEE would be:
TDEE = BMR x Activity Multiplier
TDEE = 1,708.8 x 1.725
TDEE = 2 947.94 calories per day
TDEE = 2 948 (with sig digs of course)
Also keep in mind that the average male teenage can use up an extra 1000 calories without any extra work.
Making my TDEE range from 2 948 - 3948 calories.
all of this means is that i can maintain my weight by consuming 2 948 - 3948 calories.
Losing Weight with diets
Combinations to Aviod
Meat and Carbohydrates. // check out.
Body Building Diets
Recommended Resources.
http://www.itendonitis.com
http://www.muscleandstrength.com
http://en.wikipedia.org
References
http://www.mydr.com.au/default_new.asp?Article=2326
http://en.wikipedia.org/wiki/Muscle
http://www.naturalphysiques.com/cms/index.php?itemid=159
http://www.youngwomenshealth.org/fitness/st_bicep.html
http://www.muscleandstrength.com/
http://intramurals.athletics.cornell.edu/cfc/Cornell-Fitness-Centers/Member-Education/Stretches/38
http://www.exercise.wsu.edu/default.asp?page=display&id=72
http://au.answers.yahoo.com/answers2/frontend.php/question?qid=20071217190459AAORsFM
http://www.build-muscle-and-burn-fat.com
Before you start
My stuffed husky dog, and my weights...
i need a stand for them.
Please note that if you can't even get yourself to read every detail of this article, then i suggest that you give up, because you will most likely waste a lot of money, give up, and/or injure yourself badly.
Getting Started
The first thing you need to know is that you need to do excessive amounts of stretching, and this will most likely make you more flexible in the long run, but don't think that you can stop because you are can move all over the place.
Stretching is a key factor, without it you will most likely get some sort of injury, and the most common one would be tendonitis. I would suggest that you try to stay away from this, because it can be quite annoying. you may also know tendonitis as tennis elbow.
Warming up is also important, like stretching, without getting ready you may end up pulling a few muscles or even worse, tendonitis.
Safety and Quality Over Quantity
While exercising your main concern should not be quantity, you should be focusing more on quality, preventing injuries, and avoiding permanent damage.
Muscle/strength/endurance building should be your secondary objective
Pain
Pain after exercising is unusual, but don't panic, all you need to do is stretch more the next time. If it lasts for more than one day, take a few resting periods. If you still seem to have the pains, even after 2 or 3 days of straight resting, than consult your doctor.
Workout Routines
The basics are obviously pretty simple, every day you need to remember to rest the muscle that you worked on for at least one day after working out, sometime you are required two days.
From my experiences i have concluded that you should be working 3 times a week for optimal results, but this is over ruled if you get an injury of some sort.
My own routine is, upper body, core, upper body, core, upper body, core, and rest.
Be careful that you do not mix up your exercises, you don't want to be working on your bicep brachii on a core day.
You may have noticed that i have left out the lower body, this is because my preference would be to use a separate schedule, you will see why later on.
Weight and Fat
Many people will say that it is inevitable that you gain fat when working out, because of the extra calories that you take. This is not entirely true, but it does take quite some work if you want to optimize your time.
In order to this, you need to think towards about when you are losing weight. There is the dieting portion, which is what most people pay attention to, but there is also the cardiovascular part.
Does it make sense yet?
While you take the heavy dieting, you need to make yourself sweat!
Jog around a field, ride a bike, or do what ever makes you out of breath.
When do you stretch?
When body building it is vital that you stretch, you must spend at least 10-30 minutes on the muscles that you are about to use. That's not nearly enough though, between every set, your resting period you must stretch the muscle that you are currently working on, also if you feel stiff on muscles that you have already done, don't feel afraid to loosen them up as well. By the end of your workout you shouldn't be unable to move, maybe a bit shaky and tired, but your arms should feel fine other than weak and worn out. Like a warm up, you need a cool down, don't just stop and say, "thats it, i'm done," you need to push yourself to remove the tension; you've already pushed yourself to do the heavy lifting, so why can't you do a little extra?
Safety measures
Weight Training
//notes
-see stretching area
Cardiovascular Training
//notes
-see stretching area
Human Autonomy
The Body
The Science
2-hydroxypropanoic acid - milk acid - lactic acid
C3H6O // check out, does lactic acid cause tendonitis.
Lactic Acid - Biproduct of Anaerobic exercise.
1. Do more longer, lower intensity exercise to help build aerobic training capabilities, and 2. more exercise at or close to your anaerobic threshhold (AT) to help your body adapt to the build up of lactic acid.
Stretching, Step by Step
Bicep Brachii:
1. Stand up straight, with your knees slightly bent, never lock your bones.
2. Place feet hip/shoulder width apart.
3. Your toes must be pointing forwards
4. Keep shoulders even as you complete this stretch.
5. Lift your shoulders up to form the letter "T"
6. Rotate your wrists, so your palms face behind you.
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. hold for 20-60 seconds.
Triceps Brachii:
1. Stand up straight, with knees slightly bent.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep your shoulders relaxed/even, don't shrug.
5. Bend right arm at elbow joint, lift arm next to your head.
6. Position right fingers so they touch the shoulder blade.
7. Place left arm across top of head, and place left hand on the right elbow to gently support the arm during this stretch.
8. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
9. Hold stretch for 20-60 seconds.
10. repeat for opposite side.
Pectoralis Major:
1. Stand up straight, with knees slightly bent.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep your shoulders relaxed/even, don't shrug.
5. Place arms behind your back.
6. Clasp your hands together, extending your arms behind your back and hold this position.
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. Hold stretch for 20-60 seconds.
Rhomboids:
1. Stand up straight, with knees slightly bent.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep your shoulders relaxed/even, don't shrug.
5. Extend both arms, forming a 90-degree angle between your arms and body, reach out in front of you.
6. Clasp your hands together, palms facing forward, extending your arms in front of your body and hold this position.
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. Hold stretch for 20-60 seconds.
Deltoids and Triceps:
1. Stand up straight, with knees slightly bent.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep your shoulders relaxed/even, don't shrug.
5. Bend right arm at elbow joint, extend arm across chest.
6. Place left hand on the right elbow to gently support the arm during this stretch.
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. Hold stretch for 20-60 seconds.
9. repeat for opposite side.
Rectus Abdominus and Erector Spinae:
1. Lie with your back and head flat against the floor.
2. Bend your knees and place both feet on the floor.
3. Extend both arms to the left side of your body, keeping arms in line with your shoulders.
4. Drop both knees to the right side of your body, by gently lowering your bent knees to the ground, this forms a letter "Z" with your body.
5. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
6. Hold stretch for 20-60 seconds.
7. repeat for opposite side.
Internal Obliques and External Obliques:
1. Stand up straight, with knees slightly bent.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep your shoulders relaxed/even, don't shrug.
5. Place both hand on upper thighs, positioning arms with bent elbows.
6. Extend and reach the left arm upwards, directly over the shoulder.
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. Hold stretch for 20-60 seconds.
9. repeat for opposite side.
Erector Spinae:
1. Stand up straight, with knees slightly bent.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep your shoulders relaxed/even, don't shrug.
5. Place hand on thighs.
6. Gently arch back, rolling shoulders and leaning forward slightly.
7. Slowly curl your back, forming a letter "C" with your spine, by rolling shoulders forward. Squeeze your abdominals in.
8. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
9. Hold stretch for 20-60 seconds.
Adductors:
1. Sit on the floor and extend your legs.
2. Bend your knees and place your feet together, side by side, flat on the floor. Place your hands on your calves.
3. Slowly let your knees fall open to each side and slide the soles of your feet together.
4. Rest your hands on your ankles.
5. Gently round your spine and roll your shoulders forward.
6. Slowly lean forward, lowering your upper body toward your legs. Stop when you feel the stretch in your inner thighs.
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. Hold stretch for 20-60 seconds.
9. Return to starting position by rounding shoulders back and extending your spine to upright position.
Abductors:
1.Sit on the floor.
2. Extend your legs in front of your body.
3. Bend right knee, cross right foot over left knee and place on the floor.
4. Place left elbow on right knee.
5. Keep abdominal muscle tight and back straight. Keep shoulders back and chin up.
6. Place right arm behind your right hip on floor for support.
7. Gently twist waist and shoulders to the right, looking behind the right shoulder.
8. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
9. Hold stretch for 20-60 seconds.
10. Repeat for opposite side
Quadriceps fermoris:
1. Stand up straight.
2. You may choose to hold onto a chair for additional support.
3. Place feet hip/shoulder width apart.
4. Point your toes forward.
4. Keep your shoulders relaxed/even, don't shrug.
6. Hold abdominal muscles in tightly for additional support.
7. Bend right leg at knee.
8. Grasp right foot behind you, with right hand .
9. Position both knees next to each other.
10. Push hips forward.
11. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
12. Hold stretch for 20-60 seconds.
13. Repeat for opposite side
Semitendinosus, Semimembranosus, and biceps femoris:
1. Lie with your back and head flat against the floor.
2. Bend your knees and place both feet on the floor.
3. Straighten your right leg and point your toes. Your leg should be extended about 2 inches from the floor, while your left knee remains bent, with left foot placed firmly on the floor.
4. Slowly raise your right leg toward the ceiling, keeping your leg straight. Slowly extend your leg until you feel a stretch.
You will probably feel the stretch as your leg forms a 90-degree angle with your body. Some people are more flexible and can bring the leg in past a 90-degree angle, closer to the body.
5. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
6. Hold stretch for 20-60 seconds.
7. Repeat for opposite side
Gastrocnemius and Soleus:
1. Stand up straight.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. With your right foot, take a large step backwards creating a lunge position.
5. Your entire body should be in proper alignment with your ears, shoulders, and hips forming a straight line.
6. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
7. Hold stretch for 20-60 seconds.
8. Repeat for opposite side
Trapezius and Leavator Scapulae:
1. Stand up straight.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. tilt your head towards the right side.
5. place your left arm on your head. Do not push down.
6. If you hear any unusually sounds, stop immediately, if you feel any pains afterwards see a doctor right away.
7. Be careful, failure to do this correctly may result in a broken neck.
8. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
9. Hold stretch for 20-60 seconds.
10. Repeat for opposite side
Iliopsoas:
1. Kneel by placing your right knee on a padded mat and your left foot flat on the floor in front of you and forward of your left knee.
2.steady yourself by keeping your posture upright and resting your hands on your left knee.
3. don’t let your left knee project forward of your foot.
4. gently push your hips forwards to feel a stretch at the front of your right hip.
5. Keep your gluteal muscles contracted to keep your bottom down.
6. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
7. Hold stretch for 20-60 seconds.
8. Repeat for opposite side
brachioradialis:
1. Kneel on all fours.
2. place the tops of your hands against the floor, fingers pointing toward your knees.
3. Lean against your bent wrists.
4. be careful not to over do this on, you may end up breaking your wrists if done improperly.
5. Hold stretch for 20-60 seconds.
6. Repeat for opposite side
Tibialis Anterior:
1. Stand up straight.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
5. Place the foot to be stretched just behind your other foot, with the toe of the stretching foot touching the ground.
6. Keeping your toe firmly on the ground, pull the stretching leg forward so you feel a stretch from the top of your stretching foot through your shins.
7. It can help to bend both knees slightly.
. Once you feel a good stretch, hold it for 15-30 seconds.
6. Repeat with the other foot
7. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
8. Hold stretch for 20-60 seconds.
9. Repeat for opposite side
Peroneus Longus:
1. Stand on a step with simply your toes on the ledge/step and your heels hanging stale the back.
2.lift up on your toes for about 15-40 seconds and then turn down as far as is comfortable 15-40 seconds
3.Avoid pain.
4. Repeat for opposite side
Peroneus Brevis:
1. sit comfortably on a chair with both feet firmly on the floor.
2. raise your left foot.
3. place it firmly on your right leg, just above the left knee.
4. you should be in no pain, your leg should kind of lock in, like when crossing your legs.
5. place your left hand firmly on your calf.
6. grab your foot so that it is your palm.
7. the palm of your thumb should be at the balls of your feet.
8. gently pull back with your right arm, and push forwards with your left so that it keeps your leg stable.
9. Inhale through your nose, and exhale through your mouth, as you complete this stretch.
10. Hold stretch for 20-60 seconds.
11. Repeat for opposite side
Bench Dips:
Body Building
Working-out with Dumbbells
Tricep Brachii
Tricep Brachii extension:
1. Sit on an exercise bench - an armless sturdy chair will do.
2. Keep your back straight and feet on the floor(can be difficult)
3. If having trouble keeping your back straight, use a mirror to help.
4. Hold a dumbbell with both hands between your legs, in your crouch
5. Raise it above your head
6. Extend your arms so the weight is just behind your head.
7. Slowly lower behind your head
8. Repeat 6 and 7 until your desired reps have been completed
9. Slowly and carefully return the dumbbell to your crouch.
Bicep Brachii
Hammer curl:
1. Stand up straight.
2. Place feet hip/shoulder width apart.
3. Point your toes forwards.
4. Keep knees unlocked
5. Place your palms on the outer side of your legs.
6. take your dumbbells
7. with your hands in the same direction raise the dumbbells
8. keep your elbows tight to your side.
9. your shoulders should not move more than the rotation itself.
10. slowly lower your arm
11. alternate arms
12. repeat 7 to 11 until your desired reps have been completed.
13. you may do both arms at the same time, but is extremely bad for your back if using too much weight.
Advantages and Disadvantages of Dumbbells
working-out with Machines
Advantages and Disadvantages of Machinery
Weightless/Light Weight Body Building
Cardiovascular Workouts
Accumulating muscle through Cardiovascular workouts
coming soon
Losing the Fat through Cardiovascular workouts
coming soon
Cardiovascular Endurance Training
coming soon
Dieting
When dieting to grow muscles or to lose weight it is not as obvious or as hard as it seems. it really depends for what you are trying to do, many people will say that you should "pig out" while trying to build muscles, and starve while losing that big pot that you have accumulated.
This is all wrong, you do not need to pig out, it is best that you follow the canadian food guide; there is no need for excessive amounts protein. my suggestion would to pick up a pack of beef jerky every day; most people love it, and it provides not just the muscle building blocks, but the salt that you lose when you perspire.
Starvation is the worst thing you can do, the only thing that you really need to do is eat your meals slowly, take the time to chew your food, and spread your meals out through out the day. I would recommend that you have 6 meals a day, not snacks, you need to follow the food guide. A great example would be to make a nice steak; add some onions, mushrooms, and a bit of butter.
Plan your meals, most diets go wrong because of slacking off, if you were to spend 30 minutes everyday deciding what you are going to eat that great!
Calorie Counting - BMRs and TDEEs
Your basal metabolic rate (BMR) is determined by a number of factors, but in general, it depends on your height, weight, sex, and age.
Harris-Benedict's Formula
The first step is to convert your weight to kilograms if it isn't already in that form, you can do that by dividing it by 2.2.
Body Weight in pounds/2.2 = Body Weight in KG
The next thing you need to do is turn your height into Centimeters; this is done by multiplying inches by 2.54.
1 foot = 12 inches
Height in inches * 2.54 = height in centimeters.
Finally we get to the formula.
For males
BMR = 65.5 + 13.75(body weight in kg) + 5(height in cm) - 6.8(age)
For females
BMR = 655 + 9.6(body weight in kg) + 1.8(height in cm) - 4.7(age)
This is what my BMR would be.
65.5 + 13.75(60) + 5(185.42)-6.8(16)
65.5 + 825 + 927.1 - 108.8 = 1 708.8 calories.
Drawbacks
The problem with the Harris-Benedict's formula is that it does not account for you body type. If the person is muscular they're count would be underestimated, and if they have too much fat, it will be overestimated.
Katch-McArdle's Formula
For lean body masses you need to use a different equation.
The Katch-McArdle Formula can be used to determine how many calories you need when you know your lean body mass. As a result, it is will be more accurate calculation than the Harris-Benedict Formula.
In this formula you only need your body weight in kilograms, so like before you need to divide your weight in pounds by 2.2.
BMR = 370 + (21.6 x bodyweight in kg)
the total daily energy expenditure(TDEE) depends on how active you are.
Below are some estimations of your multipliers; chose one carefully.
Little or No Exercise, Desk Job
TDEE = 1.2 x BMR
Light Exercise, Sports 1 to 3 Times Per Week
TDEE = 1.375 x BMR
Moderate Exercise, Sports 3 to 5 Times Per Week
TDEE = 1.55 x BMR
Heavy Exercise, Sports 6 to 7 Times Per Week
TDEE = 1.725 x BMR
Very heavy exercise, Physical Job, Training 2 Times Per Day
TDEE = 1.9 x BMR
Here is what my TDEE would be:
TDEE = BMR x Activity Multiplier
TDEE = 1,708.8 x 1.725
TDEE = 2 947.94 calories per day
TDEE = 2 948 (with sig digs of course)
Also keep in mind that the average male teenage can use up an extra 1000 calories without any extra work.
Making my TDEE range from 2 948 - 3948 calories.
all of this means is that i can maintain my weight by consuming 2 948 - 3948 calories.
Losing Weight with diets
Combinations to Aviod
Meat and Carbohydrates. // check out.
Body Building Diets
Recommended Resources.
http://www.itendonitis.com
http://www.muscleandstrength.com
http://en.wikipedia.org
References
http://www.mydr.com.au/default_new.asp?Article=2326
http://en.wikipedia.org/wiki/Muscle
http://www.naturalphysiques.com/cms/index.php?itemid=159
http://www.youngwomenshealth.org/fitness/st_bicep.html
http://www.muscleandstrength.com/
http://intramurals.athletics.cornell.edu/cfc/Cornell-Fitness-Centers/Member-Education/Stretches/38
http://www.exercise.wsu.edu/default.asp?page=display&id=72
http://au.answers.yahoo.com/answers2/frontend.php/question?qid=20071217190459AAORsFM
http://www.build-muscle-and-burn-fat.com
We Think Alike
How many people in the world think the same way?
Just ask yourselves, how many times have you had the same idea as another person, or how many times have you agreed with different human.
We Think Alike; we all know that 2+2=4.
This blog is a place for learning, agreeing, disagreeing, and even arguing.
Let everyone put their thoughts together, and see what we get; a master piece, maybe, or a disaster!
This image was from Like Mind's Homepage
Just ask yourselves, how many times have you had the same idea as another person, or how many times have you agreed with different human.
We Think Alike; we all know that 2+2=4.
This blog is a place for learning, agreeing, disagreeing, and even arguing.
Let everyone put their thoughts together, and see what we get; a master piece, maybe, or a disaster!
Subscribe to:
Posts (Atom)
