Feb 29

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Internet & magazines are full of misinformation & myths on how to build muscle. Countless methods promise results some struggle to achieve.If you don’t get results, you’re using ineffective methods. Which is a shame. Not getting results is the chief reason you end up quitting.

It’s easy to build muscle the natural way. But you have to know how. These 10 tips will help you — How to Build Muscle: The Definitive Guide.


1. Get Stronger.
Get into strength training. The stronger you become, the more muscles you’ll have. If you don’t know where to start, get on StrongLifts 5×5 program. It takes 3 x 30 mins per week.


2. Lift Weights. Weight lifting is your best tool to get stronger & build muscle. Weight lifting is:

  • Efficient. Works more muscles, learns you to balance & control the bar.
  • Safe. Works your body through natural motions, not fixed ones.
  • Versatile. Plenty of exercises with one barbell. Great for home gyms.

Start with an empty barbell to avoid injuries. Add weight gradually. Read the articles on exercise technique & get Starting Strength.


3. Train Your Legs.
Don’t lose your time training abs, chest & biceps only. You need to train your whole body, especially your legs. If you could do only one exercise, it would be the Squats.


4. Eat.
Food speeds up recovery & builds muscle. Eat at least your body-weight in lbs x 18 calories. Eat every 3 hours. Eat post workout. Calculate your calorie intake using FitDay.

Strength training burns calories. You’ll need to eat more to keep your current body-weight. Never starve yourself to death. Even if you want to gain weight without gaining fat.


5. Eat Healthy.
Limit junk food & alcohol consumption to once or twice a week. Eat healthy the rest of the time, you need:

  • Vitamins & Minerals. All kind of veggies & fruits.
  • Whole Grain Carbs. Brown rice, bread, pasta, oatmeal, yams, beans.
  • Healthy Fats. Fish oil, saturated fat, flax seeds, olive oil.
  • Fiber. Green veggies, flax seeds, whole grains.

You can use supplements to make your life easier, but the bulk of your nutrition must come from whole food. If you have trouble building the habit of eating healthy, check the tips in StrongLifts 5×5 eBook. Click here to get it for free.


6. Drink Water.
Strength training causes water loss. Drink water to avoid dehydration & help muscle recovery. One gallon a day will do.


7. Get Protein.
Proteins are the muscle building blocks. You need protein for recovery & to build muscle. Sources of protein:

  • Meat. Beef, pork, lamb, deer, buffalo, …
  • Eggs. Eat the yolk, it’s full of vitamins.
  • Poultry. Chicken, turkey, duck, …
  • Fish. Tuna, salmon, sardines, mackerel, …
  • Dairy. Milk, quark cheese, cottage cheese, yogurt, …
  • Whey. Not necessary but easy for post workout shakes.

Eat at least 1g/lbs protein daily. 300g quark as snack, 1 can of tuna at lunch, 300g meat at dinner & 500ml milk through the day gets you 150g protein.


8. Rest.
Muscles grow after your workout, not during. Give your muscles time to recover & grow.

  • Don’t Train Daily. Keep one day rest between two workouts.
  • Sleep. 8 hours of sleep on average should be enough.


9. Plan Ahead.
Career, business, family, friends, hobbies, etc. All will interfere with your goal to build muscle. Build a lifestyle that helps you achieving your goal of building muscle. Plan ahead:

  • Free Time. Train early in the morning or directly after work.
  • Prepare. Prepare your food for work, prepare your gym bag.
  • Shop. Go to the grocery store, get the food you need to build muscle.


10. Persist.
Don’t believe the hype. It takes time to build muscle. You need at least 2 months to see serious change. Focus on getting stronger & keep a training log in the forums to stay motivated.

The only thing that will prevent you achieving success is you. Persist.

  Original here

Feb 27

annoying office workerMany of us are stuck in a cube for most of the day. Why not have some fun with your co-workers. They annoy you day in and day out. Here are 101 ways for you to slowly drive them crazy.

  1. Leave a stack of old applications and a note saying, “Install these”
  2. Staple your reports in the wrong corner
  3. Put tape over the mouse optics
  4. Unplug a co-worker’s monitor
  5. Talk to sick employees while wearing a dust mask
  6. Turn your earphones up all the way
  7. Burn popcorn in the microwave
  8. “Forget” to put your tuna sandwich in the fridge
  9. Turn up the beep volume of the copier
  10. Empty the paper out of the main printer/copier
  11. Empty the ink or toner out of the main printer/copier
  12. Practice beat boxing
  13. Sing show tunes
  14. Hang up the phone before they say, “good bye”
  15. Slurp hot coffee during meetings
  16. Walk around the office barefooted
  17. Empty out a co-workers office on a Friday afternoon
  18. Misplace peoples pens
  19. Insert a 3.5? disk before they turn on their computer
  20. Glue their mouse to the desk
  21. Leave an open can of tuna in their desk
  22. Make a screenshot of their desktop and use it as their screensaver
  23. Turn up the contrast on their monitor
  24. Talk in a funny accent
  25. Use goofy event sounds for your programs
  26. Chant, “Yeay, I got mail!!” every time you get a new email
  27. Print out a phony pink slip and leave It in their mailbox
  28. Send flowers from one co-worker to another
  29. Start your car remotely when someone walk by it
  30. Insist on people to have a great morning
  31. Leave hole punches all over
  32. Leave your lunch garbage in other people’s cans
  33. After each sip give a refreshing, “Ahhh”
  34. Put salt on someone’s mouse pad
  35. Set a password on someone’s screensaver
  36. Carry on a conversation with someone two cubes down
  37. Smirk when a co-worker walks by
  38. Eat half of someone’s lunch
  39. Swap co-worker’s chairs
  40. Fake stomach flu during a meeting and need to abruptly leave three or four times
  41. Stare deeply into your co-workers eyes when they talk to you
  42. Take all the ice out of the community freezer
  43. Listen to comedy tracks and laugh hysterically
  44. Hit all the floor buttons when you leave the elevator
  45. Make hissing sounds into the phone and insist you have a bad connection
  46. Flip the left and right mouse button defaults
  47. Take out the ball in the mouse
  48. Eat sunflower seeds
  49. Tell a long story without a point
  50. Tell a co-worker you liked their hair better last week
  51. Anonymously send flowers to a random co-worker
  52. Bring Cheetos for food days
  53. Drag your feet when you walk down the halls
  54. Exclaim your co-worker didn’t wash his hands when leaving the restroom
  55. Eat stinky foods when you have lunch at your desk
  56. Practice drumming on your desk
  57. Use too many paper clips
  58. Fill out your time sheets incorrectly
  59. Set your mobile phone to an obnoxious ring tone
  60. Forward chain letters and other spam to co-workers
  61. Express your political views at length
  62. Whisper loudly
  63. Come to work sick
  64. Drink the last cup of coffee without making a new pot
  65. Answer your mobile during meetings
  66. Stand over someone while they are on the phone
  67. Sneak up behind someone
  68. Mess with the thermostat
  69. Give everyone a pistol wink when they walk by
  70. Gradually turn down the volume on someone’s phone
  71. Leave unusual print outs on the printer
  72. Throw out other people’s prints
  73. Juggle office supplies
  74. Write all your memos on bright colored paper
  75. Be overly nice to people
  76. Hide whiteboard erasers
  77. Chew gum while talking on the phone
  78. Regularly update everyone on the current weather
  79. Read your emails aloud
  80. Leave the fridge open
  81. Shake up cans of pop in the fridge
  82. Leave fingerprints on the copier glass
  83. Whistle all day long
  84. Wear too much cologne/perfume
  85. Type loudly
  86. Wear bright colored clothes
  87. Give everyone a nickname from a TV show
  88. Do the sneaky walk around the office
  89. Peer over the cube and wait for a co-worker to look up and notice
  90. Use the intercom and page yourself
  91. Swap the regular and decaf coffee
  92. Hide the sugar and creamer
  93. Type emails in uppercase and excessive punctuation
  94. Refer to your garbage can as your in-box
  95. Stick pencils to the ceiling in other people’s offices
  96. Throw a bouncy ball in your office
  97. Tell the same story over and over
  98. Imitate regular sounds like a disc drive opening, door slamming or a mouse click
  99. Talk to your monitor as if it was a person
  100. Schedule meetings at 4:00pm
  101. Talk loudly with your earphones on when someone comes to talk to you

DISCLAIMER: Use these annoyances at your own risk. I take no responsibility for whatever happens to you, your cube, your car or anything else.

Original here 

Feb 27

(And 5 Toys You Might Want to Suggest…)

It’s amazing how a simple little buzzing sound can strike fear into the hearts of grown men. And drain our masculinity in a split second.

As soon as she pulls out her favorite “toy” - or even hints that she wants to use it - insecurity hits. And the questions start: Why does she need that? What am I not doing right? Am I being replaced? And why did she have to get one that big!?

Calm down. She’s not leaving you for BOB. (Her Battery Operated Boyfriend.) On the contrary, it might be that she’s comfortable enough with you to show her wilder side. And start suggesting spicier stuff. (Lucky.)

To get some perspective on why you shouldn’t freak out when your sweet, innocent little lady decides to fire up her Orgasmatron 3000, I spoke with Olivia Hayes from The Pleasure Chest. They’ve been selling adult toys in their nationwide boutiques since 1979, and have insider knowledge when it comes to why women like toys. Here’s five good reasons why they say you shouldn’t be intimidated by her desire for a mechanical ménage à trois.

1 - Vibrators Do Not Provide Emotional Support. You can’t take a vibrator to your favorite bookstore. You can’t discuss with a vibrator whether to get a pizza or order Chinese takeout. You can’t wax philosophical on a hammock at the beach with a vibrator. Get the point?

2 - Size Isn’t Everything. According to Olivia, guys get hung up on size much more than women do - although it’s understandable: The average vibrator or dildo is about 7.5 inches, and the average guy, well, isn’t. But the important thing to remember is that old cliche: “It’s not the size of the boat you float, it’s the motion of the ocean.” So she’s not suggesting you’re too small to satisfy her. And keep in mind many of her favorite toys are not much bigger than her lipstick case.

3 - Most Toys Are Used For Enhancement, Not Substitution. Over the years The Pleasure Chest has helped hundreds of women and couples pick out sex toys. They’ve found people are generally looking to spice up or add to, not replace. Sex, in its pure form is like vanilla ice cream. It’s delicious by itself, but everyone likes a little chocolate syrup now and then. Sex toys can be that chocolate syrup. For that matter, chocolate syrup can be that chocolate syrup.

4 - Sex is More to Her Than Getting Off. If sex were only about the orgasm, then women would all go around getting their needs met by humping poles. (Gimme a sec while I try to get that picture out of my head so I can focus…) Women like to enjoy some build up before actually getting down to business - that foreplay she’s always talking about. And because vibrators and dildos have neither hands nor lips, that limits their ability for pre-sex satisfaction.

5 - Sex Toys Are Just Plain Fun. Typical toys for adults - sports cars, Blackberries, big screen TVs - rank a far second to the sheer bliss of sex toys. Think about it… toys created simply for the purpose of bringing you physical pleasure. The point is to have a good time, so if the woman in your life is suggesting sex toys, she’s looking for some mutual, physical fun. And who are you to say no?

Now that you’re more comfortable with the idea, here’s Pleasure Chest’s top five bestselling toys for couples… just in case you want to plan a big weekend:

1 - The Liberator - This firm wedge looks totally innocuous when sitting on your bed, but watch what an asset it becomes when trying to prop and contort bodies into just the right positions.
2 - Laya Spot - With its candy-coated colors and ergonomic shape, The Laya Spot provides quiet yet powerful vibration to sensitive spots on both partners. It’s small enough to not be intimidating for first timers, but strong enough to help you get the job done.
3 - JO Massage Oil - Sex toys don’t always have batteries. This massage glide is silicone-based and condom safe, which means that the fun doesn’t have to stop with an erotic massage. This non-greasy glide leaves skin feeling silky smooth, and can also be used as a lubricant when things turn a little steamier.
4 - Remote Control Vibrating Panties - The perfect toy for an adventurous couple looking to really add some spice. She wears the panties, you hold the remote control. Erotic trips on the subway ensue, dinner parties become bearable, and otherwise boring errands become orgasmic. And the silent vibration means the secret stays between the two of you.
5 - Japanese Silk Love Rope Cuffs - Perfect for introducing a little restraint into a relationship. Silky yet strong ropes are connected with a small plastic piece, so there’s no risk of getting stuck in a compromising position. And soft rope means no weird wrist burn to explain at the office in the morning.

Original here

Feb 27

Dear reader! Should this column impress you as being more than usually lyrical, recalling perhaps the imagery and elegance of poetry by Baudelaire or Verlaine; should it seem a bit decadent, redolent of Oscar Wilde’s withering hauteur; should it have a touch of madness or perversity, combining, say, the tastes of Toulouse-Lautrec with the passions of van Gogh; should it simply sound direct and forceful and knowing like one of Ernest Hemingway’s characters; should it do any or all of that, let me credit something that each of these figures fervently paid tribute to: the green fairy, the green goddess, the green muse, the glaucous witch, the queen of poisons.

 

Swim Ink 2/Corbis

Privat-Livemont’s 1896 poster advertising absinthe.

 

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Musée de Picardie, Amiens

Albert Maignan’s “Green Muse” (1895) shows a poet succumbing to the green fairy.

Absinthe.

For this column was conceived under the influence of a green-colored, high-proof herbal liquor that was illegal in the United States for more than 95 years. And not just here, for when that mini-Prohibition began in 1912, alarm bells were ringing all over Europe. In 1905 a Swiss man murdered his family after drinking absinthe, leading to the liquor’s banishment from that country, where it originated. The French thought they risked losing World War I to robust beer-drinking Germans because of the dissolute influence of absinthe, so it was banned in that nation as well.

The medical evidence was also damning. As early as 1879 The New York Times warned that absinthe “is much more perilous, as well as more deleterious, than any ordinary kind of liquor.” A 19th-century French doctor, who made a lifetime study of absinthism, chronicled its symptoms: “sudden delirium, epileptic attacks, vertigo, hallucinatory delirium.”

But recently this anise-flavored spirit has been seeping back into the mainstream. In 1994 a museum devoted to absinthe opened in Auvers-sur-Oise, outside Paris. With its limited availability and exotic reputation, the drink inspired cultish devotion. It tantalized with its promises of visionary consciousness, so elaborately celebrated by a century of artists and writers.

Now absinthe has been widely restored. The European Union gradually jettisoned a hodgepodge of bans and widened absinthe’s availability. And this year two brands of absinthe made according to traditional recipes have been legally imported to the United States.

Last spring a French brand, Lucid, made its debut here, using 19th-century distilling methods and replicating chemical analyses of pre-ban absinthe. A Swiss absinthe, Kübler. appeared on the American market a few weeks ago, using a 1863 family formula.

One reason legal barriers have fallen is that, as The New Yorker reported in 2006, the regulated chemical thujone, found in wormwood and once thought to have been the cause of absinthe’s lure and its dangers, did not show up in any significant quantities in analyses of historical absinthe. So these authentic replicas, despite containing wormwood, do not pose a legal challenge. And the alarmed pronouncements about absinthe made from the beginning of the Belle Époque have been proved groundless, which was decisive, a Kübler spokesman said, in swaying United States government regulators.

This still leaves open the reasons behind absinthe’s reputation as an intoxicating source of creativity and invention, a power that led Hemingway’s character Robert Jordan, in “For Whom the Bell Tolls,” to carry around a flask of this “opaque, bitter, tongue-numbing, brain-warming, stomach-warming, idea-changing liquid alchemy.” It also leaves unsettled the cause of what led absinthe to be attacked, as one 19th-century poet put it, “the Devil, made liquid.”

Wormwood might still account for some of absinthe’s effects. Pythagoras prescribed wormwood steeped in wine for labor pains. In the 17th century it was used to treat venereal disease, intestinal worms and, yes, drunkenness. By the 19th century absinthe was used by French soldiers fighting in Africa as an antiseptic, to ward off insects and to treat dysentery.

But once I sat down with bottles of Kübler, Lucid and some friends, the cause of absinthe’s reputation didn’t matter, nor did the absence, in these brands, of the pearly green color of legend. What I did find, along with flavors of anise, fennel, coriander, mint and other herbs, was something different in the liquid’s effect, a kind of relaxed alertness accompanying the lulling impact of alcohol.

But I may have also been intoxicated by the drink’s cultural heritage, some of which is surveyed in recent books like Jad Adams’s detailed study “Hideous Absinthe: A History of the Devil in a Bottle,” as well as Barnaby Conrad III’s “Absinthe: History in a Bottle” and Phil Baker’s “Book of Absinthe: A Cultural History.” (More information is available at Web sites like feeverte.net and oxygenee.com.)

Whatever the effects of heavy absinthe use, this was, almost from the start, never just another drink. It has a special place in the history of modern culture. Poems were written hailing the “green muse,” yet 19th-century writers like Alfred de Musset also fell prey to intoxication. At the Académie Française, where he was working on a dictionary, it was said that he “absinthes himself too often.”

Toulouse-Lautrec was so wedded to absinthe that he had a special cane made that hid a glass. He may have also introduced the drink to van Gogh, who threw himself into it with abandon. Aside from drinking the liquor, van Gogh painted it, and once threw a glass of it at Gauguin. Manet and Degas painted absinthe drinkers. So did Picasso. Munch drank it heavily and Strindberg fed his insanity with it. Verlaine felt enslaved to what he called “the green and terrible drink.”

But any dissolution that pockmarks this history is more attributable to alcoholism or madness than absinthe’s effects. It also seems that absinthe had a peculiar relationship to the birth of modernism, as if it distilled some aspect of the cultural revolution that began in the mid-19th century and came into its prime just as the drink was banned. Absinthe was the premier bohemian drink, as inseparable from the avant-garde of mid-19th-century Paris as was scorn the bourgeoisie. It played the role well; absinthe helped overturn that bourgeois world with seductive visions of another.

 

Alexander Burkatovski/Corbis

“The Absinthe Drinker” (1901), by Pablo Picasso.

 

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Swim Ink 2, LLC/Corbis

A poster by V. Leydet.

But even those who hailed absinthe saw unsettling shadows. Wilde explained: “After the first glass, you see things as you wish they were. After the second, you see them as they are not. Finally you see things as they really are, and that is the most horrible thing in the world.”

Absinthe’s effects suggested, it seems, an inherent instability to perception, as if mixing and distilling the shimmer of Impressionism, the nightmares of Expressionism and the skewed images of Surrealism. Van Gogh made a glass of absinthe vibrate with energy. And when Manet, Degas or Picasso painted absinthe drinkers, they appeared introspective, alienated, not because they have been drugged into oblivion, but because they have seen too much.

At least in imagery, then, absinthe reflected a certain view of modernity: A firm, reliable order weakens, giving way to bleak uncertainties. For some this was a danger. A children’s anti-absinthe poem taught that the drink undermined “love of country, courage and honor.” During the Dreyfus Affair in France in the 1890s, when the French right considered Jews a threat to the old order, absinthe was denounced as a “tool of the Jews.”

In tasting absinthe now, older associations with bohemian modernism still resonate. But the lucidity absinthe supposedly creates may not, history tells us, always be reassuring. Who can’t help but feel a bit of unsettling vertigo when sipping this drink that once filled Parisian cafes, even if that vertigo, which once produced allusive French poetry, now just inspires newspaper columns.

Original here