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Age-related muscle loss: Many different dosing regimens have been used; however, most use a short-term "loading dose" followed by a long-term maintenance dose. Loading doses are typically 20 grams daily for 4-7 days. Maintenance doses are typically 2-10 grams daily. Older adults seem to only experience benefits from creatine supplementation when it is combined with resistance training.
Most of us have lives, or jobs, or school, or family, or whatever else that puts some kind of limit on when and how often we can work out. For example, are there certain days that you are able to work out on, and certain days you aren't? Are you able to train 5 days per week, or would 3-4 be more ideal? Choosing a split that suits your personal schedule and is as convenient for you as possible will be crucial for adherence, and without adherence, nothing is going to work.
Mercimek-Mahmutoglu, S., Stoeckler-Ipsiroglu, S., Adami, A., Appleton, R., Araujo, H. C., Duran, M., Ensenauer, R., Fernandez-Alvarez, E., Garcia, P., Grolik, C., Item, C. B., Leuzzi, V., Marquardt, I., Muhl, A., Saelke-Kellermann, R. A., Salomons, G. S., Schulze, A., Surtees, R., van der Knaap, M. S., Vasconcelos, R., Verhoeven, N. M., Vilarinho, L., Wilichowski, E., and Jakobs, C. GAMT deficiency: features, treatment, and outcome in an inborn error of creatine synthesis. Neurology 8-8-2006;67:480-484. View abstract.
Still, any supplement should be used carefully and after discussion with a dietitian or doctor. There are some potential health risks and side effects that you should be aware of before taking creatine. Muscle cramping, nausea, diarrhea, dizziness, gastrointestinal pain, dehydration, weight gain, water retention, heat intolerance, and fever have all been linked to the supplement. (13)
There's good news, though: These temporary muscle pumps are critical to improving muscle hypertrophy, or muscle growth, according to 2014 research in the Strength and Conditioning Journal. So you can think of your weight-room pump as a preview of the muscle results that are to come. Speaking of which, here's an expert-endorsed timeline to reach your muscle-building goals.
The first open label trial on ALS failed to significantly alter lung function as assessed by FEV (when comparing the rate of decline pretreatment relative to treatment).[545] Creatine has elsewhere failed to benefit lung function at 5g daily for months relative to control[546] and failed to significantly attenuate the rate of lung function deterioration over 16 months at 10g daily[505] and 5g daily over nine months.[507]
Negative regulators of the creatine transporter (CrT) are those that, when activated, reduce the activity of the CrT and overall creatine uptake into cells. As noted above, CrT activity is positively regulated by mTOR.[158] Consistent with the well-known role of AMPK as a suppressor mTOR signaling,[177] CrT activity has also been shown to be inhibited in response to AMPK activation in kidney epithelial cells.[178] Since AMPK suppresses mTOR via upstream TSC2 activation,[179] the negative regulation of AMPK on CrT activity in these cells appears to occur through an indirect mechanism. Although indirect, activation of AMPK has been noted to reduce the Vmax of the CrT without altering creatine binding, and is involved in internalizing the receptors.[178] This pathway seems to max out at around 30% suppression, with no combination of mTOR antagonists and AMPK inducers further suppressing creatine uptake.[178]
Great! Start with strength training 🙂 When you're overweight, my guess is that you want to be preserving the muscle you have while losing the majority of your weight through fat. With strength training, your overall weight loss may seem slower, but you will lose inches faster. Strength training increases your metabolism; as long as you're still eating in a deficit, you'll lose weight.
Forbes, S. C., Sletten, N., Durrer, C., Myette-Côté, E , Candow, D., & Little, J. P. (2017, June). Creatine monohydrate supplementation does not augment fitness, performance, or body composition adaptations in response to four weeks of high-intensity interval training in young females. Human Kinetics Journals, 27(3), 285-292. Retrieved from http://journals.humankinetics.com/doi/abs/10.1123/ijsnem.2016-0129
Healthy sources of fat include: cold water oily fish (such as salmon, mackerel, and sardines), extra-virgin olive oil, peanuts (unsalted), avocado, pecans, almonds, hazelnuts, walnuts or flaxseed. Nuts (any sort, just make sure they are unsalted) are a great food to snack on if you're having trouble gaining weight, as they are not only high in calories, but they contain monounsaturated fats, a good source of protein, fibre and contain a number of essential minerals that are needed for health. For those not consuming any oily fish, you may want to consider taking a fish oil supplement, such as cod liver oil or flaxseeds.
We live by a higher standard and artificial does not cut it for Performance Inspired. Clean means that we don't junk up our formulas just to add ingredients to the label that does nothing but confuse and mislead. We make robust, high-performance formulas with the most effective amount of each active ingredient that are all natural formulas without any synthetic ingredients added. Inspired to be better!
This is why I never understand why girls who don't want to "get bulky" are told by trainers to do 3 sets of 10-12 (or 5 sets of 1,000 reps of bicep curls with a 1 lb pink dumbbell). While it's difficult for women to gain any sort of size lifting in ANY rep range, if we were trying to gain muscle size, that's EXACTLY what we would want to do (as it would be causing sarcoplasmic hypertrophy).
"I would really focus on learning how macros work, how your body works and how it reacts to certain foods, and what your body requires each day to maintain your weight," he advises. "Then you can start playing around with increasing calories [to bulk up], and decreasing calories when you're dieting." Our beginner's guide to macros will definitely help.
A dose of 5g daily has strong evidence supporting it not causing any adverse side effects[605] and 10g has been used daily for 310 days in older adults (aged 57+/-11.1) with no significant differences from placebo.[519] Such a dose has also been demonstrated for long-term safety for people with Parkinson's disease,[606] and at least one small retrospective study in athletes (surverying people taking creatine for up to or over a year) failed to find any significant differences in a battery of serum health parameters.[502] Other studies measuring serum parameters have also failed to find abnormalities outside the normal range.[607]
Antioxidants in the diet protect against natural and synthetic chemical fragments called free radicals that are a part of daily living. Lifestyle challenges may increase your requirements for antioxidants. Vitamin C and E are the main antioxidants in the normal diet although many other plant nutrients contribute to this effect. Pollution, stress, smoking, strenuous exercise, and illness may increase your requirements for antioxidant protection.
Using an ultra-pure and effective creatine formula, AI Sports' Micronized Creatine serves 5 grams of the purest creatine which can help the body to enhance the production of ATP and boost the growth as well as development of muscle. Along with promoting the increase of muscle mass, Micronized Creatine may also be able to build strength and improve performance while preventing the fatigue of muscle. Experience the enhancement that Micronized Creatine can provide to help level up your training sessions.	Keep Reading »
I learned from this to focus on the body weight exercises. I never understood why I could lift a lot of weight, but felt weak when it came to dips, pull ups, push ups etc. Normally I spend 2 hours in a gym: 20 min jogging, 80 min lifting, 20 min jogging, 5 days a week. After reading this I'm excited to incorporate HIIT training in addition to mobility training on my off days, because I think I was wasting a lot of time and effort. I can push way harder on lifting days without the jog beforehand, so I'll also be able to make the most of 60 minutes…
Weight training also requires the use of 'good form', performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called 'cheating'). Failure to use good form during a training set can result in injury or a failure to meet training goals; since the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength. At a particularly advanced level; however, "cheating" can be used to break through strength plateaus and encourage neurological and muscular adaptation.
Do Belgian squats (or "single leg squats") with a dumbbell. Hold out in front of your chest a dumbbell using both hands. Standing in front of a bench, lift your right leg back so that it's parallel to the floor and resting comfortably on the bench. Bend into a squat using the left leg, so that the right knee almost hits the floor. Lift and repeat 3 x 8. Repeat using opposite leg.
The creatine kinase (CK) enzyme in rat heart tissue appears to have a KM around 6mM of creatine as substrate.[280] and is known to positively influence mitochondrial function as higher cytoplasmic phosphocreatine concentrations (not so much creatine per se) increase the oxidative efficiency of mitochondria[280] This is thought to be due to the transfer of high energy phosphate groups.[280]
Women who train hard and reach low body fat levels, say under 10 percent, may be at risk of losing their periods as a result of hormonal disruption to estrogen production. Exercise-induced estrogen declines can result in bone loss in a way similar to that which occurs at the menopause. Loss of periods from athletic training is not uncommon but does require that you see a doctor, or better still, a sports physician and sports nutritionist to assess what is required to address the problem. Calcium supplements may be a part of the solution if bone health is likely to be affected.
You burn calories during strength training, and your body continues to burn calories after strength training (just like you do after aerobic exercise), a process called "excess post-exercise oxygen consumption" or EPOC, according to the American Council on Exercise. (13) When you do strength, weight, or resistance training, your body demands more energy based on how much energy you're exerting (meaning the tougher you're working, the more energy is demanded). That means more calories burned during the workout, and more calories burned after the workout, too, while your body is recovering to a resting state.
In addition to improving athletic performance and muscle strength, creatine is taken by mouth for creatine deficiency syndromes that affect the brain, aging, bone density, chronic obstructive pulmonary disease (COPD), congestive heart failure (CHF), depression, diabetes, exercise tolerance, fibromyalgia, Huntington's disease, disease that cause inflammation in the muscles (idiopathic inflammatory myopathies), Parkinson's disease, diseases of the muscles and nerves, multiple sclerosis, muscle atrophy, muscle cramps, breathing problems in infants while sleeping, head trauma, Rett syndrome, an eye disease called gyrate atrophy, inherited disorders that affect the senses and movement, schizophrenia, muscle breakdown in the spine, and recovery from surgery. It is also taken by mouth to slow the worsening of amyotrophic lateral sclerosis (ALS, Lou Gehrig's disease), osteoarthritis, rheumatoid arthritis, McArdle's disease, and for various muscular dystrophies.
Some ingredients found in dietary supplements marketed for bodybuilding or performance enhancement—such as whey protein, creatine, and caffeine—generally aren't associated with any serious safety concerns (when used appropriately). However, they still have the potential for side effects. Before you take any dietary supplement, talk to your healthcare provider. You also can read the articles below about some of these ingredients:
Athletes in ancient Greece were advised to consume large quantities of meat and wine. A number of herbal concoctions and tonics have been used by strong men and athletes since ancient times across cultures to try to increase their strength and stamina.[5] In the 1910s, Eugen Sandow, widely considered to be the first modern bodybuilder in the West, advocated the use of dietary control to enhance muscle growth. Later, bodybuilder Earle Liederman advocated the use of "beef juice" or "beef extract" (basically, consomme) as a way to enhance muscle recovery. In 1950s with recreational and competitive bodybuilding becoming increasingly popular Irvin P. Johnson began to popularize and market egg-based protein powders marketed specifically at bodybuilders and physical athletes. The 1970s and 1980s marked a dramatic increase in the growth of the bodybuilding supplement industry, fueled by widespread use of modern marketing techniques and a marked increase in recreational bodybuilding.
Polyethylene glycol is a non-toxic, water-soluble polymer that is capable of enhancing the absorption of creatine and various other substances [66]. Polyethylene glycol can be bound with CM to form polyethylene glycosylated creatine. One study [67] found that 5 g/d for 28 days of polyethylene glycosylated creatine was capable of increasing 1RM bench press in 22 untrained young men but not for lower body strength or muscular power. Body weight also did not significantly change in the creatine group which may be of particular interest to athletes in weight categories that require upper body strength. Herda et al [68] analyzed the effects of 5 g of CM and two smaller doses of polyethylene glycosylated creatine (containing 1.25 g and 2.5 g of creatine) administered over 30 days on muscular strength, endurance, and power output in fifty-eight healthy men. CM produced a significantly greater improvement in mean power and body weight meanwhile both CM and polyethylene glycosylated form showed a significantly (p < 0.05) greater improvement for strength when compared with control group. These strength increases were similar even though the dose of creatine in the polyethylene glycosylated creatine groups was up to 75% less than that of CM. These results seem to indicate that the addition of polyethylene glycol could increase the absorption efficiency of creatine but further research is needed before a definitive recommendation can be reached.
Over time, we naturally lose muscle mass in a process called sarcopenia. On average, men lose about 30% of their muscle mass during their lives. Usually, this begins in your 30s and progresses slowly as you age. But, don't despair. You can rebuild and maintain muscle mass even as you age. Often, diet and exercise are enough. But, sometimes, if the above hormones play a role, your doctor may recommend medications and additional treatments (4).
Unfortunately, some people are intolerant to milk, due to the casein (one of the proteins in dairy) and have trouble digesting the sugar in milk, called lactose. If this is the case, stick to whey-only protein shakes. Maximuscle uses Biomax Whey True Protein - a unique blend of whey proteins including whey protein concentrate, isolate and hydrolysate, which are lower in lactose. Biomax Whey True Protein is used in a number of Maximuscle products (Promax and Cyclone).
Does magnesium relieve migraines? Many people use magnesium, which is a naturally occurring mineral, to treat and prevent migraine headaches, especially those with aura. In this article, learn about the effectiveness of magnesium and discover whether there are any side effects or risks. We also list some of the foods that contain magnesium. Read now
It is prudent to note that creatine supplementation has been shown to reduce the body's endogenous production of creatine, however levels return to normal after a brief period of time when supplementation ceases [1,6]. Despite this creatine supplementation has not been studied/supplemented with for a relatively long period. Due to this, long term effects are unknown, therefore safety cannot be guaranteed. Whilst the long term effects of creatine supplementation remain unclear, no definitive certainty of either a negative or a positive effect upon the body has been determined for many health professionals and national agencies [19,78]. For example the French Sanitary Agency has banned the buying of creatine due to the unproven allegation that a potential effect of creatine supplementation could be that of mutagenicity and carcinogenicity from the production of heterocyclic amines [78]. Long term and epidemiological data should continue to be produced and collected to determine the safety of creatine in all healthy individuals under all conditions [78].
In today's extra-large society, we tend to focus on the admirable guys who train hard and switch up their diet to transform their bodies by losing weight. We highlight their quests to lead healthier lives every chance we get — but there's another side of the wellness scale that can be just as difficult, depending on your body's makeup: Gaining mass and muscle.
Macrophages are known to express creatine kinase[290] and take creatine up from a medium through a sodium dependent mechanism (likely the creatine transporter) in a saturable manner,[435] with a second component that requires there to be no concentration gradient to work against (likely passive diffusion) but this effect tends to only account for up to 10% of total uptake in the physiological range (20-60µM).[435] Supraphysiological range was not tested.
If you have been diagnosed with a certain testosterone deficiency, ask your doctor and/or pharmacist to see if TestoFuel could be beneficial for you. Aside from balancing your testosterone, you may experience increased muscle strength while using this supplement during your intense exercise routine. Here are certain instances where TestoFuel could help correct your testosterone problems:
Heath suggests incorporating dropsets into your training routine by immediately decreasing the weight and repping out again to failure. "Dropsets overload the muscle with shorter rest periods and increasing volume which you need to grow," says Heath. "That overload improves your body's abilities to utilize more nutrients, natural growth hormone, and natural testosterone into those areas and makes the supplements you take more effective." Heath's favorite way to do dropsets is on a pin-loaded machine since it's faster to switch weights.
In nonelite swimmers conducting an intermittent sprint protocol (Six 50m sprints every two minutes), supplementation of a creatine loading period was able to reduce the decrement in speed during the third sprint (2% decrement rather than a 5% decrement) but not the sixth sprint. There were no changes in plasma lactate or other biomarkers of fatigue.[396] When examining a single 50m sprint in amateur swimmers, a creatine loading period is able to reduce the time to complete the sprint by 4.6%, while it had no benefit for the 100m sprint.[397] When the loading phase was followed by three weeks maintenance in youth, there was no apparent benefit to sprint performance (50m sprint with five minutes rest followed by a 100m freestyle) despite benefits to a swim bench test (30s sprints with a five minute break in between).[398]
Kidney damage (from anything) will cause high levels of creatinine in blood, and creatine can also increase blood creatinine levels in a manner that is not due to damaging the kidneys. This results in a false positive when trying to diagnose kidney damange when the subject also supplements creatine, and does not signify any actual damage to the kidneys.
A thermogenic is a broad term for any supplement that the manufacturer claims will cause thermogenesis, resulting in increased body temperature, increased metabolic rate, and consequently an increased rate in the burning of body fat and weight loss. Until 2004 almost every product found in this supplement category comprised the "ECA stack": ephedrine, caffeine and aspirin. However, on February 6, 2004 the Food and Drug Administration (FDA) banned the sale of ephedra and its alkaloid, ephedrine, for use in weight loss formulas. Several manufacturers replaced the ephedra component of the "ECA" stack with bitter orange or citrus aurantium (containing synephrine) instead of the ephedrine.
I bought this for my husband since he recently started lifting again. I knew that he wanted to gain as much muscle mass as possible and this looked like a pretty good product. It comes in a nice black bottle with good labeling. The bottle contains 90 capsules, which is about a month and a half worth of supplements. He has been taking 2 capsules before bed each night and for the past few weeks and has had no negative side effects. It's also really easy to remember since you take the both at the same time instead of spread throughout the day. He says that he has noticed a difference most of all in his muscle tone and just an overall feeling of being refreshed.
One study investigating the effects of creatine supplementation on people with osteoarthritis undergoing knee arthroplasty (surgical procedure for osteoarthritis), who received creatine at 10g daily for 10 days prior to surgery and 5g daily for a month afterward, failed to find benefit with supplementation.[424] This study failed to find any differences in muscular creatine stores or weight changes.[424]
This increased permeability is noted in glioma cells, where it exerts anti-cancer effects related to cell swelling,[99][100] and in other membranes, such as breast cancer cells[101] and skeletal (contractile) muscle cells.[102] The kinetics of cyclocreatine appear to be first-order,[101] with a relative Vmax of 90, Km of 25mM and a KD of 1.2mM.[103]
The process of phagocytosis (a macrophage consuming a pathogen) in macrophages appears to be associated with an acute reduction in creatine phosphate stores (45%)[436] and an increase in creatine kinase activity,[290] although prolonged stimulation is met with an increase in creatine phosphate (20%).[290] The creatine kinase activity does not appear to be altered based on creatine availability,[290] but since ATP seems to be preserved in these instances,[436][290] the increase in phosphocreatine may be explained by an overall creatine pool paralleling that found in medium.[290]
Creatine is a powerful supplement for strength and muscle gain. It always recommended utilize creatine before the workout. It gives you the strength and power of more repetition. With creatine, you can also use SR-9009. SR-9009 has the capabilities of lowering obesity and reversing metabolic syndrome. SR-9009 allows to perform more cardio training, weight loss, improve cholesterol levels, and gain lean muscle mass. Hope this information will help someone.
Gains will differ from one individual to another depending on body size and level of experience in the gym. To make sure you''re gaining muscle, not fat, don''t just consider your scale weight. Instead, rely on what you see in the mirror and use a tape measure twice a month to keep track of your waist and hips (you don't want to gain there)— as well as your biceps, chest and quads. Also, don''t think that you have to gain a set amount of weight each and every week. "Your mass gain doesn''t have to be uniform,"" Aceto explains. That means you can gain 1/2 pound one week and 1 1/2 the next, perhaps none the third week and still remain on course. ""Expecting uniform gains ignores the intricate makeup of the body and the way it gains mass -— or loses fat - which is by no means in linear fashion," adds Aceto.
It's an amazing feeling when you graduate from lifting 10-pounders to 15-pounders. "Over time, you get better at something you're doing, and you develop a sense of mastery and feeling that you're getting stronger," explains James Whitworth, a doctoral research fellow in the Biobehavioral Resistance Training Lab at Columbia's Teachers College in New York City. "It helps your confidence, and that gives you a boost in self-esteem."
A study showed that 100mg/kg creatine monohydrate daily over four months supplemented by boys with DMD is able to enhance handgrip strength in the dominant hand only (less than 10% increase) and increase whole-body lean mass. While the trend toward whole body strength reduction seen in placebo was ablated and there was no interaction with corticosteroids,[560] this study failed to find an influence on activities of daily living or lung function.[560] Elsewhere in children not on corticosteroids with DMD, supplementation of 5g creatine for eight weeks was confirmed to increase muscular phosphocreatine content[554] and according to a manual muscle test (MMT) there was a significant improvement in muscular function relative to placebo, with more parents reporting benefit with creatine (53.8%) relative to placebo (14%).[554]
After your standard whey protein powder, creatine may be the most popular sports supplement on Earth, and with good reason. A lot of supplements out there have a few promising studies suggesting they may improve some aspect of performance. Creatine has hundreds of them, and study after study has shown that among most people (a small percentage of are non-responders) it can have a significant effect on several areas of performance.
Cooke et al [41] observed positive effects of a prior (0.3 g/d kg BW) loading and a post maintenance protocol (0.1 g/d kg BW) to attenuate the loss of strength and muscle damage after an acute supramaximal (3 set x 10 rep with 120% 1RM) eccentric resistance training session in young males. The authors speculate that creatine ingestion prior to exercise may enhance calcium buffering capacity of the muscle and reduce calcium-activated proteases which in turn minimize sarcolemma and further influxes of calcium into the muscle. In addition creatine ingestion post exercise would enhance regenerative responses, favoring a more anabolic environment to avoid severe muscle damage and improve the recovery process. In addition, in vitro studies have demonstrated the antioxidant effects of creatine to remove superoxide anion radicals and peroxinitrite radicals [42]. This antioxidant effect of creatine has been associated with the presence of Arginine in its molecule. Arginine is also a substrate for nitric oxide synthesis and can increase the production of nitric oxide which has higher vasodilatation properties, and acts as a free radical that modulates metabolism, contractibility and glucose uptake in skeletal muscle. Other amino acids contained in the creatine molecule such as glycine and methinine may be especially susceptible to free radical oxidation because of sulfhydryl groups [42]. A more recent in vitro study showed that creatine exerts direct antioxidant activity via a scavenging mechanism in oxidatively injured cultured mammalian cells [43]. In a recent in vivo study Rhaini et al [44] showed a positive effect of 7 days of creatine supplementation (4 x 5 g CM 20 g total) on 27 recreational resistance trained males to attenuate the oxidation of DNA and lipid peroxidation after a strenuous resistance training protocol.
If you're using a resistance band, keep in mind that one band might not cut it for your entire body. Different muscles have different strengths, so you may want to buy two different resistance bands in different thickness, which determines how difficult they'll be to use. In general, if you're able to complete 8 reps of an exercise using a band, you'll want to select another that provides a greater amount of resistance.
The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current recommendations suggest that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.[30] This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more.[31] It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep.[32] There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans, and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements and is preferred by many bodybuilders because of its high Biological Value (BV) and quick absorption rates. Whey protein also has a bigger effect than casein on insulin levels, triggering about double the amount of insulin release.[33] That effect is somewhat overcome by combining casein and whey. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens, can be used beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen.[34][35] Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis.[36]
Creatine is known to increase skeletal muscle cellular volume alongside increases in water weight gain.[346] Since glycogen itself also increases the osmolytic balance of a cell (draws in water)[347][348] and preliminary evidence shows a strong trend of creatine augmenting glycogen loading,[153] creatine is thought to be related to an increase in cell volume, which is known to promote glycogen synthesis.[112]
Knowledge – When it comes to building the best physique possible, you have to be willing to experiment and learn from your body. No one will be able to tell you what's the most effective nutrition or training split for your individual genotype. Not only that, they don't know your personal preference, injury history, asymmetries, experience level, or current work capacity.
1. Train each muscle group twice per week. To maximize muscle growth, plan to train every major muscle group at least twice per week. According to a 2016 Sports Medicine review, even if you don't work that muscle any harder or longer, by simply dividing your chest, leg or back workout into two days, you'll spur more muscle growth. While the jury is still out on whether training each muscle group three days per week is better than two at spurring hypertrophy, it is likely better suited toward experienced lifters than beginners, Matheny says.
According to BodyBuilding.com, adenosine triphosphate (ATP) is made up of a nucleotide bonded to three phosphate groups. When one of those phosphate groups is cleaved from the ATP molecule, a lot of energy is made available. That energy is used to fuel chemical reactions in cells, and ATP becomes adenosine diphosphate (ADP). Creatine enables the release of energy from stored ATP and is converted to creatinine.
Although creatine supplementation has been shown to be more effective on predominantly anaerobic intermittent exercise, there is some evidence of its positive effects on endurance activities. Branch [28] highlights that endurance activities lasting more than 150s rely on oxidative phosphorylation as primary energy system supplier. From this meta analysis [28], it would appear that the ergogenic potential for creatine supplementation on predominantly aerobic endurance exercise diminishes as the duration of the activity increases over 150s. However it is suggested that creatine supplementation may cause a change in substrate utilization during aerobic activity possibly leading to an increase in steady state endurance performance.
A great analogy that I like is that the balance between training and recovery is like digging a hole. Each time you lift, you dig yourself deeper and make it harder to climb out of the hole. To get back out again, you have to fill in the hole to return to ground level, and the only way to fill it is with food and rest. If you overdo it in the gym by pushing too hard, you won't be able to train as often or at a high capacity. Eventually, you'll get injured.
However, caffeine does not negate the benefits of creatine loading when not coingested, but just taken before exercise in the same dosage.[593] This result indicates that loading creatine without caffeine on a daily basis, but saving caffeine for select workouts, may be an effective strategy, as creatine does not adversely affect caffeine's ergogenic effects[593][594] and may enhance creatine's effectiveness in anaerobic exertion if the two compounds are alternated.[595]
In complex training, weight training is typically combined with plyometric exercises in an alternating sequence. Ideally, the weight lifting exercise and the plyometric exercise should move through similar ranges of movement i.e. a back squat at 85-95% 1RM followed by a vertical jump. An advantage of this form of training is that it allows the intense activation of the nervous system and increased muscle fibre recruitment from the weight lifting exercise to be utilized in the subsequent plyometric exercise; thereby improving the power with which it can be performed. Over a period of training, this may enhance the athlete's ability to apply power.[39] The plyometric exercise may be replaced with a sports specific action. The intention being to utilize the neural and muscular activation from the heavy lift in the sports specific action, in order to be able to perform it more powerfully. Over a period of training this may enhance the athlete's ability to perform that sports specific action more powerfully, without a precursory heavy lift being required.
In people with COPD given either glucose placebo (40.7g) or creatine supplementation (5.7g creatine with 35g glucose) thrice daily for two weeks followed by a single dose for ten weeks, supplementation was associated with improvements in muscular strength and endurance, but not cardiovascular exercise potential.[579] A later trial of larger power using a loading phase of 22g creatine with a maintenance phase of 3.76g during rehabilitative exercise failed to replicate the improvements in skeletal muscle performance despite increased body weight seen with creatine,[580] and the failure to improve cardiovascular performance during aerobic exercise seen in both aforementioned studies has been replicated elsewhere after eight weeks supplementation, during which muscular performance was, again, unaffected.[581]
High extracellular creatine concentrations induce the expression of a factor that inhibits the creatine transporter (CrT). To date, neither the identity of nor mechanism for this putative CrT-suppressing factor has come to light. Future studies that are able to identify this creatine transport-suppressing factor and how it works may provide valuable insight into possible supplementation strategies that might be used to increase creatine uptake into muscle cells.
One thing to keep in mind with this set is that it contains animal products from gelatin and milk. If you are vegan, do not consume these capsules. In terms of weight gain, it is important to note that these capsules do not contain calories. You need extra calories to gain weight. Above all, since this bulking stack requires you to take several pills daily, make sure to talk to your doctor before starting this supplement regimen.
As the name implies, the muscle power objective can be pursued if you want to achieve maximum size in your muscles or if you want them to be explosively strong (i.e. very powerful for short bursts at a time). In order to develop muscles this way you'll want to use no more than 3 sets in which no more than 8 reps are used. Muscle size and power is often used for muscles that are prominently displayed on the human figure, such as the pectorals, or the biceps and triceps.
Wilkinson, S. B., Tarnopolsky, M. A., MacDonald, M. J., MacDonald, J. R., Armstrong, D., & Phillips, S. M. (2007). Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. The American Journal of Clinical Nutrition, 85(4), 1031-1040.
Caffeine is the naturally occurring alkaloid and stimulant in coffee, tea, cocoa, guarana, cola and other plant product beverages. A strong cup of brewed coffee will give you about 100 milligrams of caffeine, instant coffee around 80 milligrams, often less, and tea down around the 40 milligrams. It varies from product to product and how you prepare the drink.
Creatine, through its ability to act as an energy reserve, attenuates neuron death induced by the MPTP toxin that can produce Parkinson's disease-like effects in research animals,[235] reduces glutamate-induced excitotoxicity,[236] attenuates rotenone-induced toxicity,[120] L-DOPA induced dyskinesia,[237] 3-nitropropinoic acid,[238] and preserves growth rate of neurons during exposure to corticosteroids (like cortisol), which can reduce neuron growth rates.[239] Interestingly, the energetic effect also applies to Alzheimer's disease, during which creatine phosphate per se attenuates pathogenesis in vitro, yet creatine per se did not.[240]
Heath is an unlikely Mr. Olympia. He grew up on playgrounds in Seattle playing basketball. His backcourt mate on the 1998 state championship team at Rainier Beach High School was Jamal Crawford, still in the N.B.A. Heath, just 5 feet 9 inches and a naturally chiseled 175 pounds, got a Division I basketball scholarship at the University of Denver. He majored in business and averaged 1.3 points over four seasons.
Weight gain might be the most common side effect. "Creatine can cause your body to hold on to water by pulling fluid into your cells via osmosis," says Bates. "It doesn't necessarily cause you to gain weight as fat, but it can increase edema, or water weight." Also, muscle is denser than fat, so in some cases building muscle can increase body weight overall (even if you're simultaneously burning fat).
In general, muscle content of creatine tends to be elevated to 15-20% above baseline (more than 20mM increase) in response to oral supplementation. People who get a sufficiently high influx of creatine are known as responders.[150][151][152][153] A phenomena known as "creatine nonresponse" occurs when people have less than a 10mM influx of creatine into muscle after prolonged supplementation.[154] Quasi-responders (10-20mM increase) also exist.[154] Nonresponse is thought to explain instances where people do not benefit from creatine supplementation in trials, since some trials that find no significant effect do find one when only investigating people with high creatine responsiveness.[155] There are clear differences between those who respond and those who do not, in regard to physical performance.[156] People who are creatine responsive tend to be younger, have higher muscle mass and type II muscle fiber content, but this has no correlation with dietary protein intake.[154][157]
Many athletes follow a "loading" protocol of around 25 grams a day for five days, but this isn't essential. But as Ciaran Fairman notes in the article "Do I Need to Load With Creatine," you can also get the same benefits with around 5 grams a day, potentially with none of the mild side effects of the loading protocol, which include stomach pain and water weight gain. The catch is that you have to take it consistently. Don't skip it!
While creatine's influence on physical performance has been well documented since the early twentieth century, it came into public view following the 1992 Olympics in Barcelona. An August 7, 1992 article in The Times reported that Linford Christie, the gold medal winner at 100 meters, had used creatine before the Olympics. An article in Bodybuilding Monthly named Sally Gunnell, who was the gold medalist in the 400-meter hurdles, as another creatine user. In addition, The Times also noted that 100 meter hurdler Colin Jackson began taking creatine before the Olympics.[12][13]
Perform the exercise pairs (marked A and B) as alternating sets, resting 60 seconds between sets. You'll complete one set of exercise A and rest; then one set of B and rest again; and repeat until you've completed all sets for that pair. On your very first training day, perform only one set for each exercise. Progress to two or more sets (as the set prescriptions below dictate) from your second workout on.
Having a spotter nearby is particularly important when using free weights. Even someone in great shape sometimes just can't make that last rep. It's no big deal if you're doing biceps curls; all you'll have to do is drop the weight onto the floor. But if you're in the middle of a bench press — a chest exercise where you're lying on a bench and pushing a loaded barbell away from your chest — it's easy to get hurt if you drop the weight. A spotter can keep you from dropping the barbell onto your chest.
Do standard/oblique crunches. Lie down on a mat and position both arms behind your head without locking the hands. Bend your knees so that your feet are flat on the ground. Pushing the small of your back into the ground, slowly roll your shoulders off the ground only a couple of inches (not to a full sitting position). Don't use your momentum to help you up; use slow, regulated movements. Repeat 3 x 20.


Headcannon, the studio behind Sonic Mania, had pitched a spiritual successor to Capcom's classic NES Darkwing Duck game.
Check out the first level of the NES classic, Tail Spin, from Capcom and Disney.
No forum topics for The Disney Afternoon Collection yet. Want to start us off? Create a new topic.


Sometimes I have a good project idea, yet I'm not sure how it is going to turn out and I don't want it to fail. Does anyone else struggle with this?
Yes, I know this feeling and situation. The saying is really true and something that should be kept in mind. But then again, how can art be wrong? Art comes from inside of you and this can't be wrong… Somewhere I came across a quote (unfortunately I don't remember where I came across it): "My way of scrapping is neither perfect nor imperfect. It just is". I guess scrapbooking and life have a lot in common: accepting yourself the way you are/the way you scrap.
So true. I love this quote.
I know that feeling! There's an Andy Warhol quote somewhere along the lines of don't worry about what you're doing or whether its art, just get on with it and let others think about that – and while they're thinking, go and do some more.
I struggle so much with being afraid to fail. I love reading inspiring quotes.
Fear is the worst!!! I am a collector of quotes but I have not seen this one before. It's awesome!!!! If you make this into a badge I would LOVE to put it up on my blog!


My dad recently sent out a family-wide email wanting to know which of his five boys had an interest in his guns when his time on this earth ended. My immediate reaction was not, "I want the bazooka," but rather "Is dad about to die?" You see my dad is the type of guy that could be terminally ill and he would not tell anyone about it. In this case, he was healthy but really did want to know whom he should transfer his guns to. To his credit, he was trying to take care of things ahead of time (hopefully many-many years ahead of time). Some of the guns in question were owned by his father and have great sentimental value.
My dad's inquiry caused me to think about the best way to transfer the guns. Federal and state gun control laws contain many prohibitions on the transfer and possession of guns. My dad lives in Washington and some of his sons, including me, reside out of state. We would be dealing with interstate transfers. Having missed 36 years of NRA meetings, I was not intimately familiar with federal gun transfer laws, but I knew enough to know that interstate transfers are problematic and often times illegal. There is a legal solution to this problem – gun trusts.
Gun trusts are designed to allow for the access and transfer of firearms without dealing with unnecessary red tape. Similar to trusts set up for the purposes of estate planning, a gun trust is established specifically to deal with guns, silencers, or other weapons subject to regulation under the National Firearms Act. A gun trust can protect you from unnecessary and unintended law-breaking while allowing you to transfer guns to those you desire.
Gun trusts are also helpful in dealing with situations in which you want to allow others to have shared access to your guns. Due to federal regulation, even allowing access can be problematic. The problems of federal regulation are solvable with a gun trust.
Unlike Lieutenant Commander Galloway from A Few Good Men, I was not sick the day they taught law at law school. However, I must admit I am no expert on the particulars of lawfully transferring firearms or drafting gun trusts. There are local attorneys who can assist you in dealing with your guns including my partner, Michael Brown. Not only an excellent tennis player with a defensive game akin to Novak Djokovic, Michael is an accomplished estate planner who can assist you in drafting a gun trust.
Do not let the potential for federal interference obstruct your desire to carry on the legacy of your guns. Get a gun trust. By doing so you will be able to trust that your guns will be safe for generations to come.


Everyone knows that the Science Museum has great summer camps every year. Our campers always have lots of fun (and learn a little something, too), and this year we're offering a few new camps in collaboration with some pretty amazing groups–check out these remarkable opportunities!
Simple Physics, Applied Robotics, Chemistry, and Life Science: SPARCLS is a camp just for girls which seeks to engage young women in STEM learning. We bring in a variety of female STEM professionals to lead the girls through exciting hands-on activities and to tell their stories of pursuing careers in STEM fields. We work closely with Virginia Tech and many other local businesses, museums, and schools to bring in a wide variety of female STEM professionals. Additionally, we visit the Virginia Tech campus in Blacksburg and spend the day working with some of the STEM professionals in their labs. (Food is not provided, so be sure to send a lunch and two snacks with your SPARCLS Girl.) Click here to register for the SPARCLS Girls Camps.
My Very First Animal Camp, July 25-29 (Pre-K) This camp has been filled.
This Eric Carle-inspired camp is FREE due to the kindness of the folks at MemberOne Federal Credit Union. You must register in advance to attend and space is limited. In this camp we will learn about a variety of animals, meet them up close, and conduct some investigations to learn about the ways animals survive in their homes. We will also visit the library and explore some animals outside. All food is included in this day camp so campers will be provided with a healthy snack and lunch. Please note: this camp runs from 9:00 am – 1:00 pm. Before Care starts at 8:00 am and After Care ends at 2:00 pm.
This camp is being generously sponsored by MemberOne. All registration fees, food (including a lunch and a snack), and before and after care are available free of cost. Space is limited and participants will be registered on a first come-first served basis. This camp has been filled. No further registrations are available.
Eric Carle is a children's author and illustrator. He wrote "The Very Hungry Caterpillar" and illustrated "Brown Bear, Brown Bear, What Do You See?" If you'd like to find out more about this artist, you can investigate his website. His illustrations have been engaging very young children for many years, which inspired our educators to create this camp for Pre-K children.
VTC Camp, July 25-29 (Middle School – conducted off SMWV property) Only 2 spots left!
Virginia Tech Carilion Research Institute is a public-private partnership between Virginia Tech and Carilion Clinic. VTCRI includes both a medical school and a research center and is located near downtown Roanoke and Carilion Roanoke Memorial Hospital. This particular camp is not new, but it was our first experiment with the collaborative camp idea. It has worked out wonderfully well, providing incredible experiences for middle school kids and we are very proud of our success with this camp. Not only has it enriched the lives of the campers, it has also deepened our relationship with a great organization.
These are only a few of the exciting summer camps we have scheduled for 2016. Click here for the full schedule of camps or click here to register today!
If you have any questions about any of our summer camps, please contact Christy Brooks, Scheduler, at 540-342-5721 or cbrooks@smwv.org.
If you are interested in volunteering as an Assistant Summer Camp Counselor, click here for more information!


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Missing prostitutes - inquiries continue
Published: 8:45 AM November 21, 2006
POLICE today confirmed they spoke to more than 400 pedestrians and motorists in Ipswich overnight as part of investigations into the disappearance of Ipswich prostitute Tania Nicol.
Officers were deployed to the Handford Road and Burlington Road area between 10pm yesterday and 2am today - three weeks after the 19-year-old's disappearance.
Officers carried out the checks, stopping pedestrians and cars in the Handford Road/Burlington Road area of Ipswich for four hours between 10pm last night and 2am today.
Police are also continuing to investigate the disappearance of 25-year-old Gemma Adams, who disappeared in similar circumstances a week ago today.

redpajama_set_name: RedPajamaCommonCrawl


text:
Q: Onelogin login error: "Response not found" I'm using SCIM Provisioner with SAML (Enterprise Schema) app. I got the following error when try to login to my website using the app:

Error : OneLogin_Saml2_Error:-SAML Response not found, Only supported HTTP_POST Binding

How can I fix this?

A: This seems unrelated to SCIM - Try looking into OneLogin's SAML guide first then focus on the SCIM portion of your application: https://developers.onelogin.com/saml
Ultimately the comment above is right - You should be posting your SAML response and the OneLogin toolkits should help you get your SAML right.

redpajama_set_name: RedPajamaStackExchange


The first port of call should be the working with your employer section of this website. This will give you advice on how to best interact with your employer and request military leave. Make sure your employer also visits our website to learn more about cadet force officers.
Learn More about working with your employer.
If the website has not helped to resolve the issue, raise it through your chain of command. They will contact the Regional Employment Support Liaison Officer (RESLO) who will engage with you to resolve the issue.
If the issue is not resolved your RESLO will talk through further issue resolution options with you. This may include using the Employment Relations Authority to formally investigate the issue at hand.
Remember, throughout an employment issue it is important that you act in good faith towards your employer and work towards a resolution that benefits all parties involved. The New Zealand Defence Force also offers support for families of service personnel.
What is a Cadet Force Officer?


text:
Fábio Alves Macedo (born 16 March 1985 in Ariquemes) known as Fabinho, is a Brazilian footballer. He has played in numerous State football leagues in Brazil during his playing career in his native country and has played for the Brazil U20 team. As a left back, he is known for his attacking and crossing abilities.

Youth career
Fabinho began his youth career at Guairá Futebol Clube at age 12. He then played for several São Paulo-based teams in 1999 (Botafogo Futebol Clube), 2000 (Gremio Esportivo Saocarlense) and 2001 (Bandeirante). In 2002, he joined Portuguesa Londrinense. In 2003, he played for Flamengo youth team that won the Taça Belo Horizonte de Juniores and played with Londrina in the same tournament in 2004 that led to his national U20 team selection. Alves later joined Newell's Old Boys in 2004. He joined Coritiba in 2005 to start his pro career.

Club career

Coritiba
Fabinho joined the team and played on its youth team before making his Série A debut on 8 May 2005 in a 1–0 win against Palmeiras as well as starting in a 4 October 2005 1–0 loss against Goiás. In 2006, he played one game for the first team in the Campeonato Paranaense, Série B and the Copa do Brasil as well as 8 games with Coritiba B, the reserve team, in the Copa Parana.

J Malucelli
In 2007, Fabinho joined J. Malucelli and started every game in which he played in the Campeonato Paranaense, the Copa Parana and the newly created Recopa Sul-Brasileira. In the Campeonato Paranaense, he played 11 games. In the Copa Parana, he played 18 games. He scored a goal in the 25 July 2006 game against Cascavel. He played both legs for J. Malucelli in its Copa Parana winning championship series against Londrina. As a result of winning the Copa Parana, J. Malucelli was one of four state tournament winners to play in the Recopa Sul-Brasileira year-end tournament. Fabinho played in the semi-final 2–1 loss to Caxias.

Ponte Preta
Fabinho joined the team in 2008 and played just 2 games in that year's Campeonato Paulista. Despite his lack of playing time, the team resigned him on 17 December 2008 to continue with the team in 2009. He played 6 games for the team in the 2009 Campeonato Paulista and 1 game in the Copa do Brasil. On 27 April 2009, the team announced that Fabinho was not retained for its Série B campaign that year.

Criciuma
On 2 September 2009, Fabinho joined Criciúma for the 2009 Copa Santa Catarina. He played 5 games in the tournament.

Paysandu
In early 2010, Fabinho joined Paysandu and participated in the team's Campeonato Paraense. He played in 5 games early in the campaign before leaving to join Mixto.

Mixto
On 4 March 2010, Fabinho signed with Mixto. He signed during the team's participation in the Campeonato Mato-Grossense and debuted on 21 March 2013 in a 2–2 tie with União de Rondonópolis.

Later that year, Fabinho also played with the team during its Série D, campaign. He started 8 games that season. On 14 October 2010, Fabinho left Mixto.

Volta Redonda
On 25 November 2010, Fabinho joined Volta Redonda. In the 2011 Campeonato Carioca, he started 14 games.

Fabinho then played with Volta Redonda in Série D. He only played 3 games due to injury and then Melbourne Victory showed interest in signing him. On 25 August 2011, it was announced that Fabinho was leaving the team to join Melbourne Victory.

Melbourne Victory
On 15 September 2011, it was announced that Fabinho had signed a one-year contract with A-League club Melbourne Victory, after an impressive trial performance in a pre-season friendly against 2010–11 A-League champions Brisbane Roar. It was his first move outside of South America. At the end of the 2011–12 A-League season, Fabio and the club parted on bitter terms as it was widely reported that he had agreed to a new contract extension with the club, only for the contract to be withdrawn as the club sought a new management structure and hired Ange Postecoglou. He has expressed his displeasure regarding this incident to fans and media. Fabio scored 1 goal in his 23 games with Melbourne in a 2–2 tie against Sydney FC.

Sydney FC

On 22 May 2012, Melbourne's biggest rivals Sydney FC announced that Fabinho would be invited to train with the club on trial for a 4-day period. After impressing then Sydney manager Ian Crook just two days into his trial, the club announced that they had signed Fabio to a two-year contract to fill the vacant left back spot left by Scott Jamieson who had moved to Perth Glory. He became only the second player to move to Sydney FC from rivals Melbourne Victory after Sebastian Ryall's move in 2009. After 18 appearances for Sydney FC, it was announced that Fabio and the club had decided to mutually terminate his contract on 22 April 2013.

Philadelphia Union
After a successful trial, Fabinho signed with the Philadelphia Union of Major League Soccer on 28 June 2013. He made his debut as a left midfielder substitute on 12 July 2013 against Chivas USA and assisted on the final goal scored by Conor Casey in a 3-1 Union victory. Fabio got his first start in a 29 July 2013 2–0 loss in a friendly against Stoke City Football Club. He would then make two other regular season appearances as a left midfielder substitute before making his first left back substitute appearance on 3 August 2013 2–1 loss to Chicago Fire in place of injured starter, Raymon Gaddis. On 17 August 2013 in his first regular season start at left back, he again assisted on a Conor Casey goal in the Union's 2–0 victory over DC United. On 31 August 2013, Fabinho was named Sports Illustrated's MLS "Player of the Day" for his all-around performance in a 0–0 tie with Montreal Impact. On 19 October 2013, he scored his first career MLS goal against the Montreal Impact.

After the trade of Defender Sheanon Williams to the Houston Dynamo during the 2015 season, Fabio earned a starting role regularly in the Philadelphia Union lineup. A high point of the season was his entrance into the Union's third round match in the 2015 Lamar Hunt U.S. Open Cup vs. D.C. United. Following a red card to Union Forward C. J. Sapong in the 1st half, Manager Jim Curtin subbed in Fabio at a left wing position to gather some offense for the ten man squad. Originally down 1–0, the Union fought back to tie up the match on an Eric Ayuk goal. Later on in the 79th minute, Fabio made a run down the left side of the field in towards the box. Just in front of the frame of goal, Fabio sent a hard shot into the back of the net over the GK Andrew Dykstra also feeling pressure from a defender. The improbable comeback victory over the Union's I-95 rivals will mark the 2015 U.S. Open Cup run.

Fabinho was released by Philadelphia on 20 November 2019.

International career
On 28 July 2004, Fabinho was selected to represent the Brazil U-20 team at the SBS International Youth Soccer Cup in Shizuoka, Japan. His performance with Londrina in the 2004 Taça Belo Horizonte de Juniores lead to his national team selection. He played all 3 games at left back in the tournament, including 19 August 2004 opening game 2–1 victory against a Shizuoka select team as well as full internationals against Turkey on 22 August 2004 and Japan on 24 August 2004. Brazil won the tournament.

Personal
Alves earned his U.S. green card in summer 2015. This status also qualifies him as a domestic player for MLS roster purposes.

References

External links

 Philadelphia Union profile

 Sydney FC profile

 Esporte profile
 FIFA13 profile

1985 births
Living people
Brazilian footballers
Association football defenders
A-League Men players
Melbourne Victory FC players
Sydney FC players
Expatriate soccer players in Australia
Brazilian expatriate footballers
Brazilian expatriate sportspeople in the United States
Londrina Esporte Clube players
Coritiba Foot Ball Club players
J. Malucelli Futebol players
Associação Atlética Ponte Preta players
Paysandú F.C. players
Mixto Esporte Clube players
Volta Redonda FC players
Philadelphia Union players
Philadelphia Union II players
Expatriate soccer players in the United States
Major League Soccer players
USL Championship players
Brazil youth international footballers

redpajama_set_name: RedPajamaWikipedia


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China is reinforcing fences and has stepped up patrols along its border with North Korea as fears mount of a catastrophic famine in the secretive Stalinist state.
Fences more than 13ft high, topped with barbed wire, are now being erected along an eight-mile stretch of the Yalu river around the Chinese city of Dandong. This is a popular escape point for North Korea refugees seeking food or better lives, Korea's Yonhap news agency reported.
"It's the first time such strong border fences are being erected here. Looks like it is related to the unstable situation in North Korea," a resident said of the work which began last November but is ongoing.
Previously the border was only marked by a 10ft-high fence which "anybody could cross if they really wanted", the resident added.
Fears for the stability of North Korea have been heightened in recent weeks with reports of a growing food crisis following the severest winter in 60 years and an outbreak of foot-and-mouth disease that has hit the oxen that are still mainly used to plough the North's fields.
This week, in a highly unusual step, foreign aid agencies based in Pyongyang issued a joint statement warning that 6 million North Koreans now need urgent food aid because crops of potatoes, wheat and barley have all failed.
The groups, which include Save the Children and the Swiss government's relief agency, warn that already-malnourished North Koreans could face a total collapse in the North's food distribution system as early as May.
Earlier this month the UN's World Food Programme warned that the at-risk population urgently needed 475,000 tons of food, including cereals and soya beans, to increase protein in the diets, but warned of the risk of corruption in distribution channels.
North Korea experienced a widespread famine in the second half of the 1990s that is estimated to have killed up to a million of the country's 22m-strong population.
In the past North Korea has relied on massive food aid from South Korea – the so-called "sunshine policy" – but the aid has now stopped after attacks by North Korea soured relations between the two countries.
World Food Program officials briefed the South's government on Wednesday about the growing food needs in the North, however Seoul has made it clear that it will not resume aid to the North until Pyongyang takes responsibility for past attacks.
These also include the torpedoing of a North Korea warship, the Cheonan, last March with the loss of 46 South Korean sailors, an act which the North denies.
China has tried to urge North and South to restart stalled peace talks, warning that failure to negotiate with Pyongyang could destabilise North Korea, plunging the country into chaos and precipitating a flood of refugees across the border it is currently reinforcing.
However in a sign that Seoul intends to keep up the pressure on Pyongyang, its armed forces conducted live-fire exercises on Yeonpyeong, the same island where two marines and two civilians were killed in a North Korean artillery bombardment last year.


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December 17 2018: Wichayaphat Nannithichote, 15, Benjarong apartments, Soi Korphai, South Pattaya, was murdered by john Jan Sukphiap, cambodian, age 24. Wichayaphat was originally from Saraburi.
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Ad Gallery
iOS 14 Resources
Mobile advertising continues to hold steady despite Apple's privacy changes
By: Levi Matkins, CEO
In 2020, mobile advertising spending reached $223 billion USD worldwide. A 17 percent increase over the previous year, and is projected to surpass $339 billion USD by 2023. But any excitement around the in-app ecosystem's anticipated growth was quickly dampened when Apple announced that its new ATT privacy framework would ask users for explicit consent to track their activities via the Identifier for Advertisers (IDFA)–a potentially huge setback for mobile marketing.
When Apple introduced its new data collection policy at the annual Worldwide Developer Conference (WWDC) in June 2020, user privacy rights had already been front-and-center for years. Nonetheless it still required most (if not all) of us–developers, advertisers, MMPs, exchanges, DSPs, and agencies–to dedicate significant time and resources adjusting to Apple's new privacy regulation. But Apple's ATT framework has not been the tsunami of change that many anticipated which I think is a testament to our industry's collective preparedness and innovation.
While there have been meaningful negative impacts to businesses such as Snap and Facebook (which not so coincidentally has benefitted Apple's own Apple Search Ads), based on what we are seeing at LifeStreet and an informal survey of industry peers, ad networks and DSPs, many continue to successfully run and optimize campaigns to post-install events much as they did before. This is largely in part due to new probabilistic attribution solutions being offered by MMPs.
Probabilistic attribution
Yes, there is the looming possibility that Apple will decide to enforce restrictions against probabilistic attribution in the very near future, but I think this is unlikely. For one, probabilistic attribution has demonstrated that it can measure ad campaigns accurately while protecting user anonymity. Second, Apple has likely gotten strong feedback that SKAN isn't sufficient for most advertisers and that the enforcement of compliant attribution methodologies is not something they want to get in the business of doing. Third, prohibiting probabilistic attribution would have an impact on Apple's bottom line. If developers can't effectively advertise, then users will download fewer apps from the App Store, and Apple will get less of its 15 or 30 percent cut of in-app purchases. For now, it's pretty much business as usual in the mobile world.
Non-personalized advertising
Mobile also already has experience with non-personalized advertising. There have been advertisers, ad networks and DSPs whose buying strategy focused on limited ad tracking (LAT) traffic ever since the feature was first released with iOS 10 in 2016. Despite this being a small percentage of traffic, that did not prevent buyers from being able to fine-tune their models to deliver the best performance possible without the IDFA. But now the ATT opt-in prompt that was part of the iOS 14 release gives users greater control of their personal data usage, and makes everyone IDFA-less by default. Some estimates put the worldwide daily opt-in rate across all apps between 11%-15%, leaving the vast majority of global traffic untargetable by device ID.
Contextual signals
As we've moved further away from the iOS 14.5 transition, programmatic platforms that did not key in on the device ID for their buying models have been able to acquire more and more data about key contextual signals that affect response rates. In turn, learning new patterns and behaviors from alternative signals which have successfully allowed them maintain the efficacy of their partner's ad spend.
For example, at LifeStreet we've created unique signals that enhance our predictive machine learning bidding strategies. Our App Index Feature identifies links between an advertiser's app and other apps played by their users. Based on what's most valuable to an advertiser: intalls, payer, or retention, we assign a score that is input into our predictive models. When we receive a bid request from a specific app, depending on the score assigned, our model knows to bid more or less. Predictive models that have used the App Index Feature have seen 6.5% lower CPIs and a 27% increase in ad spend while maintaining a positive ROI.
The loss of the IDFA and new privacy regulations mark the end of an era for all mobile marketers. But the mobile marketing landscape has been quick to move forward and adjust to the new rules of engagement. It might be too soon for a victory lap just yet, but I am confident that the innovative tools and methods used to target, optimize, and drive performance using privacy-first strategies will only continue to improve from here on out.
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Oil will diminish in significance in a reconfigured energy system.
Decades hence, 2015 might well be seen as the year the oil era entered the phase of terminal decline. For during this period, there was a convergence of action and sentiment against oil products and oil companies. The Paris summit on climate change heralded a multinational effort to shift the global energy system away from fossil fuels. The props on which petroleum companies have built their vast businesses eroded if not fell away. "Clean energy" products and technology made their way to the forefront of the policy agenda. And public sentiment called for a weakening of the nexus between economic development and carbon-intensive energy demand.
Oil has had a long innings. It has been in use for over 150 years but the decisive turn towards the "oil age" happened just over a hundred years back. In 1911, Winston Churchill as minister of the navy decided to convert the British naval fleet from coal to oil. This was a bold decision. On the one hand, oil enabled an acceleration of speed; it was cleaner; it required less storage space; and it allowed for mid-ocean refuelling. On the other, Britain did not have any indigenous oil and the conversion was expensive to implement. In the end, the decision paid off in spades. The British navy outgunned and out-sped the German navy and the now manifest superiority of the internal combustion engine pushed the world into the oil age.
A hundred years on, this age may be coming to an end. Four forces are pushing this along.
The first is the global consensus that oil (along with coal) is responsible for climate change. The agreement in Paris may not stave off the threat of rising sea levels, receding glaciers and extremes of weather but the fact that the world read from the same global warming script is potentially game-changing.
The second is the shaky state of the petroleum industry business model. On the supply side, there is now no "easy oil" left to discover and the marginal cost of incremental barrels is increasingly higher; the lead times are stretching into decades and the operating context is subject to tightening regulations. On the demand side, the conversation is all about "peak demand". Will companies find the markets to monetise their hydrocarbon reserves? Further, oil prices look as if they are on a secular downward curve. Most experts expect prices to rise from current levels but they believe this rise will be modest. This is because the market is flush and demand is structurally depressed. The larger point is that companies are now confronting uncertain economics and the increasing probability of stranded assets.
The third is clean energy technology. California is often seen as America in emergence and America as the herald for the rest of the world. This is no doubt a crudity but if there was a grain of relevance to this observation, then a trip to California would be salutary. Tesla's electric vehicle is in abundant evidence on the roads; the world's best scientists are in Stanford, Berkeley and Silicon Valley, and they are working hard to find the missing links required for commercialising and scaling up solar and wind energy and alternatives to diesel and gasoline as transportation fuels. California has passed a law requiring all grid electricity and transportation to be powered by renewables and nuclear by 2050. Clean energy discussion is now on the agenda at every international meet and most leaders today see the import of this subject.
Finally there is public sentiment. The anti-fossil fuel lobby is no longer limited to environmental activists. As people choke on the smog of air pollution, public opinion is looking to hold the fossil fuel industry accountable for environmental damage. A number of lawsuits have been filed against oil and coal companies. None have been upheld so far but the signals are clear. It is but a matter of time before these companies face the legal and reputational pressures that the tobacco companies had to deal with years back.
Churchill's decision did not lead to the end of coal. It remained very much a part of the 20th-century energy basket. Similarly, the confluence of the above four forces will not mean the end of oil. It will continue to flow within the interstices of the 21st-century economy. But it will diminish in significance and we may need to develop a different vocabulary to describe the reconfigured energy system.
This article first appeared in Indian Express on January 04, 2016. Like other products of the Brookings Institution India Center, this is intended to contribute to discussion and stimulate debate on important issues. The views are those of the author.


text:
I'm Sorry I Haven't A Clue
By BBC
I'm Sorry I Haven't A Clue BBC
Summary : I'm Sorry I Haven't A Clue
This eleventh collection of the antidote to panel games finds the late Humphrey Lyttelton giving regular panellists Tim Brooke-Taylor, Barry Cryer and Graeme Garden silly things to do to – along with special guests Stephen Fry, Jack Dee, Rob Brydon and Jeremy Hardy. Highlights include 'One Song to the Tune of Another', '84 Chicken Cross Road', 'Sound Charades', 'Notes & Queries', 'Uxbridge English Dictionary', 'Tennis Chat-up Lines', 'Swanee Kazoo' and, of course, the brilliantly baffling, fiendishly funny 'Mornington Crescent'. So get ready to laugh out loud as Humph and the gang indulge in more wonderful wordplay, accompanied by Colin Sell on the piano and the lovely Samantha, who likes to sit on Humph's left hand. 'Risky, rude, brilliantly written and superbly performed' - The Judges, Sony Radio Academy Awards 'This sublimely humorous "antidote to panel games" was one of the funniest things on the radio' - Bournemouth Daily Echo.
(Tags : I'm Sorry I Haven't A Clue BBC Audiobook, BBC Audio CD )
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If you are part of a small architecture/design firm, you know that resources are limited.
The most limited resource, of course, is time. Small firms have to make more happen with less – less budget, fewer team members, tighter schedules, and little to no room for error.
This means that projects can often slip behind schedule. You get stressed out, your team gets stressed out, and other items fall by the wayside. Things like administrative maintenance, planning and strategy, team dynamics, and other tasks that may seem essential but not urgent end up at the bottom of a to-do list and begin to gather dust.
This can be particularly true with your firm's marketing.
When you feel like you're just barely surviving the demands of each day, strategic planning and marketing may seem like a luxury. Of course, you know it really isn't, and that marketing activities are essential to continue bringing in new clients. But that doesn't put more time on your plate.
So it all goes by the wayside.
Some firms decide to hire a marketing intern. He or she might post to social media channels (Pinterest: #architecturelove), and might even fix up your website a little bit.
But I can tell you one thing right now.
Your marketing intern isn't enough.
Digital marketing is a lot like exercise.
It can be hard to get in a routine, so you might do a little here, a little there, forget about it for a little while, and revisit it the next month when you have more time in your schedule.
In the long run, that kind of approach to exercise doesn't cut it. The short-term progress doesn't translate to long term progress, and the lack of results is frustrating enough to just give up.
But that's why it's a discipline.
It's also why not everyone is physically fit.
Discipline is difficult, but those who master it come out victorious.
We know. And yet that's not entirely correct.
There's always time for something if it's a priority.
But more practically, there are always tricks to make intimidating tasks more digestible.
Here are our 6 ways that you (not your intern) can prioritize marketing for your firm – without wasting the time you don't have.
1. Sign up for a few select email newsletters.
I think I can hear your thoughts from here.
What is this, 1997? Who reads email newsletters anymore?
I do. A lot of people do. And you should too.
Email newsletters are alive and well, and continue to be the primary way that marketing thought leaders engage readers. Plus, getting pinged with one marketing blog post a day is better than stumbling through Google looking for marketing tips.
Try a few different sources who seem reputable and look for one that writes content that you actually find yourself enjoying. Otherwise, it will just be another piece of junk email, and that doesn't do anyone any good.
Neil Patel has an incredibly useful stream of content for do-it-yourself marketing that he sends out in email form. It's not overbearing, it's not loaded with ads, and it's downright useful.
You can also take a look at our list of the Top 5 Email Newsletters for Small Architecture Firms if you want some other ideas.
You don't have to be a data expert to get meaningful insights out of Google Analytics.
You don't even have to know how to spell Analytics (that does help, though).
It's really quite easy when it comes down to it. Don't let the numbers and snippets of code scare you. Here's a great how-to on setting up Google's free tracking code on your website if you haven't already.
The most important thing is to get it set up now. The tracking code will start recording and storing data as soon as it's installed. You may not have a use for that data now, but you can always go back at a later date to dive deeper. You can't do that if you don't have it installed.
3. Start thinking in tweets.
You don't have to have a Social Media Manager to make an impact on social media on behalf of your firm.
The architecture and design community is more active than most on Twitter, and simply engaging with what others are saying can work wonders for your firm.
Some people get intimidated by the idea of "creating social content" because they think every post has to be some ultra-professional image with a catchy marketing slogan.
Let me say this clearly – that's not true.
In fact, pages that post only ultra-professional images with catchy slogans aren't necessarily doing themselves a favor.
A lot of businesses (not just firms) have failed to catch that social media has to be social. The path to an effective social presence depends more on how much you like, retweet, comment and engage with users than how many times you post on your own.
In other words, simply be ready to put pen to paper (so to speak) the thoughts and conversations that come up during your workflow anyway. If you find yourself thinking anything funny or interesting that you might comment to your coworker, it might very well be worth sharing on Twitter to others who might find that same thought funny or interesting.
Did I just state that anything worth saying out loud is worth publishing on Twitter?
I think I did. While I shudder slightly at the implications of that statement, it is indeed the world we live in and just might be enough to help your firm gain some traction on social media without needing to put any massive content calendar together. And hey – I didn't say you had to read everyone else's tweets!
Here's a helpful deeper dive into how to have a feed of only the accounts you want to follow on Twitter.
Our field is more visual than perhaps any other.
In fact, many of you likely have decent amateur or even professional photography skills as a result of your professional training.
At the very least, your sense of design and aesthetics enables you to know what looks good and what doesn't.
Then there's the fact that every single one of us has a professional camera that we carry around in our pockets all day. And no, you don't need an iPhone X to take quality photos with your phone. Whatever phone you have, just take it out from time to time and snap a few photos of some of the more visual aspects of your job.
Whether it's a team meeting, rendering, client meeting, or site visit, if you're good at what you do – designing wicked cool buildings – people very well might enjoy seeing it.
You can post these on your website, on social platforms, and can even submit them to different architecture sites who highlight projects from around the world on a regular basis.
If your firm's design is its primary asset, why would you not want to share that whenever possible?
5. Look to your competitors.
Don't ignore everything they do and pretend they're not there.
Study them. Analyze them. You should understand how they tick, where they succeed, and where they struggle just as well as you understand those characteristics of your own firm.
Try to place yourself in your customers' shoes. Do a few Google searches, compare your websites, and do your best to objectively wonder which option your ideal customer would choose in various scenarios.
A simple evaluation could take as little as 30 minutes, and it could have a massive impact on your firm's broader perspective and strategy.
Of course, this does not mean that you should imitate everything that your largest competitor does. On the contrary, you may have superior approaches to some or most of your strategies and should not imitate them at all.
But you are responsible to pay some attention to them. After all - this is war!
6. Take the time to know your clients.
This last piece has both a simple and complex component to it.
The simple piece that many firms do well is to simply know who your target client is.
This should be something you covered and knew by heart before you even interviewed for your position. Your typical target client will follow certain themes as relates to industry, style, budget, and a myriad of other things that should be easy for you to articulate. In fact, your own skills are probably specific to those themes so you should be comfortable with them.
But the more complex side of knowing your clients requires that you dig deeper and get inside your clients' heads. You should know how to answer the following questions before expecting any kind of significant results from your marketing.
Why do our clients choose us? Some options might be budget, location, portfolio, website, or referral.
Not only that, but why do they choose us over other alternatives? Don't forget that doing nothing is an alternative. Your greatest competitor may not be a rival, but a reluctance to move a project forward at all.
How do our clients typically learn about our firm? Some options might be your website, other clients, paid listings, etc.
What delights our clients about our work (if anything)? Take a look at clients who were delighted with their experience. Find out why.
What would make our clients become promoters of our firm (without us asking)? Content customers are fine – but they won't refer you. Discover what will exceed your clients' expectations so significantly that they will actively promote you without you ever needing to ask.
Answer these questions, and you won't ever need to feel lost in your marketing ever again.
Is this all you need to really start knocking it out of the park with your firm's marketing?
Implement these easy steps, and you'll start to develop a multitrack mind that has some marketing instinct to complement your design instinct.
If you really understand your firm's stakeholders, then your decisions will naturally meet their needs and delight them every time.
If you don't take the time to understand your firm's stakeholders, then any time you spend marketing will be wasted time.
Because of this, I have one final tip: never, ever outsource your marketing strategy. You might outsource some execution, but never let an agency tell you what to do.
They might have a good idea, but they will never have the insight or understanding of your customers that you do – and they certainly will not have the incentive to learn.
So whether you're a team of two, ten, or one hundred, if you can implement these six practices, you'll be on a path that makes a real impact in your client acquisition.


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Doctors told Paul Millsap he could feel pain and have reduced range of motion in his wrist up until the one year-mark of his surgery.
Millsap seemed to have discomfort in the wrist in Wednesday's win-or-go-home game vs. Minnesota. He said there are "good days and bad days" in regards to how his wrist feels. Millsap had the original surgery in mid-November and it seems like a possibility that the first month of next season may not yield 100 percent health. Keep an eye on updates about his wrist for next season.


GBI delivers prompt service and high-quality products for the mining and aggregates industry. We works closely with leading construction companies serving the mining industry, and for many of the world's largest mining and mineral conglomerates.
Available as stationary, modular and portable units, Westpro's heavy-duty Hopper Feeders are suitable for any scale mining or aggregate project. Jaw Crushers.
Explore the protective lining & repair projects that we have completed, like this corroded facility requiring abrasive blasting and protective coating.
We develop integrated resources projects & invest in supply chain planning in chrome mining and construction sand and aggregates in Zimbabwe & South Africa respectively.
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Aggregate is fundamental to nearly every construction project. The Aggregate & Ready Mix Association of Minnesota estimates that a new home uses 120 tons of aggregate material and a 4-lane highway uses 20,000 tons of aggregate per mile. ... What's happening with aggregate mining in Minnesota?
Project Case. aggregate mining process ... is a proposed construction aggregate mining and processing operation that would extract and market previously mined overburden and rock, stockpiled on the east side of the west open pit Mining operations would be conducted in a manner.


The Meeting of the Spirits Tour is perhaps the guitar event of the year as it brings together John McLaughlin and the 4th Dimension, Jimmy Herring and the Invisible Whip, plus an encore set featuring an amalgamation of both ensembles playing Mahavishnu Orchestra music. McLaughlin and Herring spoke about the tour for Guitar Player's November cover feature. We'll have free copies of that issue, courtesy of GP, on hand December 8th in San Francisco.
For a chance to win a pair of tickets to see GP Presents John McLaughlin and Jimmy Herring in San Francisco, click here and put "Spirits" in the subject of your email. Include a sentence about yourself and why you want to go. Phone contact greatly appreciated for confirmation. Winner must provide own transportation to the Warfield Theatre in San Francisco, California, and have his or her own accommodations in the Bay Area on Friday, December 8th. Best of luck. Again, that email is guitarplayerinfo@yahoo.com.
Purchase tickets online now here.


Pulmonary fibrosis is a disease in which the lungs become scarred, causing the intricate passageways inside the lungs to thicken and harden. Hardening of passageways inside the lungs makes it difficult for oxygen to pass through the walls of the tiny air sacs (alveoli) into the bloodstream. The lack of oxygen in the bloodstream leaves sufferers of pulmonary fibrosis short of breath even after periods of prolonged rest. Pulmonary fibrosis is a progressive disease in which sufferers get worse over time, sometimes slowly and other times rapidly. Idiopathic pulmonary fibrosis is a form of pulmonary fibrosis that has no known cause. There are, however, new treatment options that help improve the quality of life for those who suffer from the disease. The Lung Institute offers treatment for pulmonary fibrosis in Pittsburgh.
One major cause of pulmonary fibrosis are occupational hazards. The American Lung Association recently released their 2015 State of the Air report listing the cities with the cleanest and most polluted air. Unfortunately for Pittsburgh, the city once again ranked among those with the most polluted air in the nation. With the combination of the pollution in the air, the high prevalence of lung disease in the area and the local steel mills and coal mines, many people believe that occupational lung disease in Pittsburgh is on the rise. For those suffering from chronic lung disease, look out for the Lung Institute in Pittsburgh in July of 2015.
What is Cellular Therapy for Pulmonary Fibrosis?
The Lung Institute might be the answer for those seeking treatment for pulmonary fibrosis in Pittsburgh. If you or a loved one suffers from a lung disease like COPD, contact one of our patient coordinators today at 888-745-6697 to see if you qualify.


text:
October 15, 2014 by sunburypress
Robin Donaruma's "The Undecided" wins the 2014 Literary Classics Award
From Literary Classics:
Literary Classics is pleased to announce that the book, The Undecided by Robin Donaruma, has been selected to receive the Literary Classics Seal of Approval. The CLC Seal of Approval is a designation reserved for those books which uphold the rigorous criteria set forth by the Literary Classics review committee, a team comprised of individuals with backgrounds in publishing, editing, writing, illustration and graphic design.
In the battle between good and evil Lucas Aarons is on the front-line. Only he doesn't know it . . . that is until his 18th birthday. Lucas, a high-school senior, has moved more times than he cares to remember. Each move is preceded by a series of foreboding dreams. But when his 18th birthday approaches, his parents finally fill him in on the inconceivable truth behind the dreams and their connection to his role in projecting light into a darkening world. — It would appear that Lucas is predetermined to be the leader of a White Army whose mission it is to save the undecided. The undecided are neither good nor evil; they are the grays, those who have yet to choose between light and darkness.
The Undecided is an exceptionally inventive work of young adult fantasy fiction. Author Robin Donaruma has created a cast of characters that run the gamut from endearing and genuinely likable to downright chilling. Her use of symbolism and spiritual parallels help forge a depth to this novel which makes it all the more praiseworthy. This book is highly recommended.
Literary Classics, an organization dedicated to furthering excellence in literature, takes great pride in its role to help promote classic literature which appeals to youth, while encouraging positive values in the impressionable minds of future generations. To learn more about Literary Classics, you may visit their website at www.clcawards.org or www.childrensliteraryclassics.com
The book was subsequently given a 2014 award as the best in the Special Interest category Inspirational/Visionary.
About The Undecided:
"There was a lot that I still wasn't sure of, but there were three things that I would bet my life on. One, the darkness had finally found me. Two, the war between the dark and the light had begun, and three, the leader of the Dark Army just moved in next door."
On his 18th birthday, high school senior, Lucas Aarons, is told that he is the leader of the White Army. He thinks it's a joke until the powers of evil begin to haunt his dreams, forcing him to wake up and fight for those he loves and all that he knows is right. The white birthmark that encircles his wrist begins to glow. It's getting more and more difficult to fly under the social radar. School becomes a gauntlet of black, white and the coasting "greys" who have yet to choose. Music moves from a passionate hobby to a calling and a mission. A class is no longer just a class. A date is no longer just a date, and the stakes are raised to a whole new level.
The Undecided
Authored by Robin Donaruma
BISAC: Fiction / Visionary & Metaphysical
For more information, please see: http://www.sunburypressstore.com/The-Undecided-9781620063965.htm
For a complete list of winners: http://www.clcawards.org/2014AwardRecipients.html
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