Don’t Skip Leg Day!

Jay Cutler legsIt’s a pretty common joke among people who go to the gym that you ‘mustn’t skip leg day’! Lots of people train with weights to get big muscles for show, and they do tend to concentrate on certain body parts that are more apparent when you’re stood in the club or bar for all to see. This is all well and good, but if you don’t train your legs they’re going to fall further and further behind in terms of muscle development. Eventually, you’re going to look pretty stupid with a big upper body and little chicken legs.

So why don’t people train legs as much as they should? Well, the answer is two-fold. Firstly, because the leg is such a large body part training them can really hurt and be super tough! If you do enough squats you can almost make yourself sick, and this is enough to put a lot of people off! There’s also the question of time – if you can only get to the gym to lift weights twice a week it’s likely that legs will be sacrificed to concentrate on upper body work.

So what’s the best way to train legs? Well, it needn’t be complicated or take too long. The trick to remember with leg muscles is that they are already accustomed to a lot of regular use. To shock them into growth you need to hit them fast and hard to really go beyond the amount of work they get on a regular basis anyway. Let’s look at a great leg program. Remember – intensity is absolutely key.

squatsExercise 1 – Squats – 4 sets of 10-15 Reps

The squat is the classic leg exercise that bodybuilders and power lifters have been doing since the very beginning. The theory is simple: Simply take a weighted barbell and hold it across your shoulders, behind your head. Stand with your legs shoulder width apart, with your hands holding the bar in position. Now, keeping your back straight, bend your knees and lower your upper body until your thighs are parallel with the ground. Now push with your legs and return to the starting position.

It’s very important to get the technique right so you don’t hurt yourself, so consult with a certified gym instructor that can teach you how to do it right. Someone who’s been trained by a company like CMS Fitness will be able to help you. Sports massage courses by cmsfitnesscourses.co.uk are also really popular, and a good massage might be exactly what you need after your first few leg training sessions!

Put enough weight on the bar so that you can only do between 10 and 15 repetitions (reps). Rest for one minute and then continue. This exercise works the glutes (bum), quads (thighs), hamstrings (back of thighs) and calves – pretty much the whole leg, but with emphasis on the quads and glutes. This means we need two more exercises to get to the harder-to-reach muscle groups.

hamstring curlsExercise 2 – Hamstring Curls – 2 Sets of 10-15 Reps

This exercise works solely on the hamstrings using a special machine that can be found in most gyms. Simply lay on your front on the bench with your legs out straight. Hook your legs under the padded bar and then bend your legs against the weight and try to bring your heels up to your bum – easy as that! Again, set the weight on the machine so that you can only manage between 10 and 15 reps, and do 2 sets.

CalfRaisesExercise 3 – Calf Raises – 2 Sets of 20-30 Reps

The calf muscle is at the back of your shin, and this last exercise will target it directly. There are many ways to do this and most gyms will have at least one machine that will help you to do this. Basically, it’s usually a case of standing on the balls of your feet and raising and lowering your bodyweight to work the calf muscle that is connected to your ankle via the Achilles tendon. Most machines will have a system whereby your bodyweight is increased for the purposes of the exercise to give your calves a more effective workout in a shorter time. Do 2 sets with a minimum of 20 reps and you’ll really feel the burn!

Benefits

So there you go – a leg workout that will take less than half an hour yet has all the ingredients to build your legs to an impressive standard as long as you really push the intensity. Since it only takes 30 minutes you can probably do the leg work out on the same day as another body part without running out of time or energy in the gym. It’s common to do abs and legs on the same day actually, and if you train in the gym using a 3 day split, the other two days can be split between different upper body muscle groups.

This is a really popular 3 day split

Day  1 – Legs and Abs

Day 2 – Chest, Front and Side Delts – Triceps

Day 3 – Back, Rear Delts, Biceps, Forearms

 

However, if you’re trying to fit legs into a 2 day split, this is how I would do it:

Day 1 – Chest, Front and Side Delts, Triceps, Hamstrings, Calves

Day 3 – Back, Rear Delts, Biceps, Forearms, Quads

Chest and shoulders (day 1) is probably a bit harder than day 2, so it makes sense to add the squats (the toughest leg exercise) to that day. Hams and calves can be snuck in at the end of the other routine. Since the ham and calf exercises are quite targeted to areas not really covered by the squats it doesn’t matter if you do them on different days. Mind you, that’s only my theory – a lot of people will happily train muscle groups that interact (such as back and biceps) on different days, but i’ve found that for my body type, and for avoiding injury, it’s best to work overlapping muscle groups together and then give them a full week of rest before hitting them again.

Conclusion

Don’t skip leg day, dude!

 

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Solar Energy – The Future?

If you want to take advantage of solar energy, then you might have thought of many questions. How do you get started? What are some helpful tips you should know? By the end of this article, you should have a good outlook on solar energy and how it can benefit your home or business.

Are your energy bills getting a little out of control these days? Energy solar panels barnsley can help. If you are tired of paying costly energy bills then it is time to switch to solar energy. It might cost a little more upfront, but will ultimately end up saving you a ton of money in the long run.

When it comes to your efforts to rely on solar energy, take it one step at a time. A small investment of just a few solar powered garden lights is a great way to get started. Solar powered outdoor lighting is popular and you can find them at most home improvement shops. The installation is simple enough for the budding do-it-yourselfer to accomplish. Solar heating panels barnsley can provide these.

Your solar panel efficiency relies largely on how dense they are. High density panels cost more; however, they also produce a great deal more power. For this reason, the added expense is justified. Compare density to determine which to buy.

Keep the trees around your solar energy panels trimmed. Shade from trees can limit the sun’s rays that are hitting your panels, thereby causing your panels to work less effectively. In order to avoid this problem, make sure to trim back leaves and branches regularly. This is easy to do, and it is cost effective too.

Check that your solar panels will be mounted in a way that works with the climate you live in. Some areas are prone to cyclones and tornadoes, and it is important to choose a mounting system for your panels that can withstand high winds if you live in these areas. If you fail to do this, the first natural disaster could result in your panels becoming unattached and useless. Power solar panels barnsley would love this because you’d have to buy more!

Don’t cheap out on the installation! Yes, you’ve spent a lot of hard earned cash on these solar panels, but that’s the point entirely. You’ve made a huge investment, and you’ll want these panels to be secured perfectly. If you opt for someone with less experience or a spotty track record to save a bit of cash, then you’ll likely have lots of issues in the future.

Do you feel better now after having read this article? Solar energy, while still fairly new, is making great strides when climbing up the energy ladder. It is set to take over, and it is a renewable energy source that can help you realize great savings in the long run.

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Good Things Come In Small packages!

Compact digital printing machines

With the advent of compact digital printing machines, small print shops are cropping up everywhere these days. Some are good, some bad, most indifferent, and it’s really hard to know which category they fall into. These places are ok for small print items because that’s all that you can do on a digital machine. But what about bigger stuff that they can’t do? Does it make sense to go to them for the small items and then have to look elsewhere for the bigger items? We think not. The best thing to do is to pick a printer that can do everything that you might need, right from the get-go. You need to choose a printer that has wide format machines that can get banners printed, do posters and the like, and you are unlikely to find these in small print shops because of the amount of space these machines take up. It also takes a lot of space to make these items – a production table for banners can easily be 5ft x 20ft, and you need room to be able to get around it as well.

So, a little searching will help you to find a printer with proper premises, such as Aura Print, who has room for all the machines required and can print everything from a business card to banner prints to personalised stickers. Printers like this are a serious operation, and you will probably get the benefit of good pricing and excellent service – these are proper businesses, not low rent backstreet operations. When choosing a banner printers ask to take a look around the premises and you will soon be able to see whether it’s the kind of printer that you need. The area should be spacious and tidy, although a little mess is natural as a really busy (and they are busy for a reason!) printer will go through a lot of boxes and packing material so it’s hard to keep everything tidy AND get through all the work – e-commerce from professional web design ensures this is always the case!

Once you’ve found a good printer who can do everything for you, you’ll be set. They will always keep copies of your artwork and will be able to ensure colour balance across all of the print products that you offer – this would be difficult if you were getting half done at one place, and the rest at other printers. While colours will always vary slightly this is the best way of getting them as close as possible and is often of comfort when getting flyer printing online.

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Make Extra Profit from Print Broking

I have been speaking to my web guys this week regarding our website and a few alterations I wanted making. After we sorted what I wanted we got to talking about other work that they do, and specifically regarding other printers and designers. While they do quite a bit of work for designers, mostly in the creation of online portfolios, they said they were amazed to note that not many customers were after e-commerce for print. This surprised me – I have always thought that a designer would be interested in supplementing their income by offering, for instance, offering banner printing services into the bargain, even if they are only farming the work out – becoming a print broker, in effect.

shutterstock_52239298 [Converted]What is a print broker? Essentially a print broker is someone who sells print but does not actually own any machinery of their own. They simply have relationships in place with a number of printers (with trade rates) and then pass the printwork onto them as it comes in. The trade printers, like WePrint24-7, despatch the goods straight to the customer and everyone is happy. The broker makes a profit on each job, the trade supplier gets regular work, and the end user gets good work at a competitive price. This kind of operation is more common than you think and it made me wonder why more people (especially designers as they are in a position to supplied finished artwork to trade printers for complex jobs like flyers) don’t have a go at it in the for of an e-commerce website. Perhaps people who aren’t already in the trade don’t see the opportunity, and perhaps designers are too busy drinking expensive coffee and fiddling with their Macs so don’t want to get their hands dirty dealing with printers….

If I was going to do it, here’s what I’d do. Firstly I’d need a website. Most web design companies can provide this for you, or you can do it yourself using WordPress with a suitable e-commerce theme such as the ones you can get from Woothemes. You’ll need a web address, related to what you sell. So I’d have a good think and come up with something like banner printing online’ or similar and buy the .co.uk web address. You’ll need SEO too, so I’d find a good SEO partner and get started there. (Actually, I’d probably start the SEO before the website was even built, so traffic was up by the time it was ready.) So, assuming I’m an advertising banner printing company I’d need a trade printer that offers cheap banners and is happy to give me a trade rate and deliver white label straight to my customer. If i was printing business cards, I’d set the site up to reflect that.

Sounds easy, doesn’t it?

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Learning Web Design

Learn website designWhen the internet first became popular a lot of websites were very basic. People used basic HTML code written in Notepad to construct sites, and things looked very basic indeed. Many websites were initially just home-grown affairs and it wasn’t until the world of business started to take an interest that things started to get serious.

At this point, companies that had spent years on their corporate image wanted sites that reflected that, and thus the web designer was born. Someone who could make sites that not only contained the necessary information but looked great too.

The first people to get into webdesign were already programmers. As the code required (HTML) was fairly similar to programming code it was easier for programmers like these to get started because they already had an idea of how to do it – they didn’t need to learn the whole thing from scratch.

After a while, creatives started to get interested in the web design career path. They may not have had a background in coding, but they sure could design things that looked right. Once software became available that would allow designers to make sites (Dreamweaver etc) without having to get right into the nuts and bolts of the code things started to move a lot faster. The coders went back to being coders and the rest of the world decided to be web designers pretty much overnight. This drove the cost of a website right down, and the development of new sites surged ahead as every man and his dog set up shop as a web design agency.

Gradually, over time, things settled down. The money could only really be made by those that could do anything they were asked so the amateurs gave it up and went back to their proper jobs. The remaining web designers went on to strengthen their careers, and that’s pretty much where we’re up to. Websites can be damn complicated things nowadays, so if you want to get into the business you really need to know what you’re doing.

It’s not just about design anymore, either. A good web developer will be expected to understand all areas of the subject – from page layout and visual design, to databases and e-commerce facilities. It’s a very wide ranging area now, and if you want to make a good living out of it you’ll need to know the lot.

I think University is probably the best place to start, although I’m not suggesting that you can’t learn a lot for yourself. it’s just one of those jobs where there is so much to learn and know – I think you’d have to immerse yourself in some fairly serious study to get to the point where you’re employable as a self-contained web specialist. Of course, if you’re just a hobbyist and want to build a site for yourself you can just learn the bits you need as you need them.

The trick is to not start thinking because you’ve built one site you can build anything. To work for a company like Redwall (find them under web design Wakefield) you’re going to need to know a lot more than you’re ever likely to learn from building one or two sites. If you get involved in building a website for a client and come to a sticking point where they ask for features that you don’t know how to add there’s going to be falling out.

Nobody wants that. Stick to what you know, and don’t call yourself a pro unless you really are.

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Websites For Everyone

The majority of people go online in this particular day and age, at some point or another. The online world is very useful – the truth is it’s fair to state it’s probably the very meaning of the term! Whatever you need to know, whatever you want to look at, it’s only ever a couple of clicks away. From playing games, hearing or accessing new music, enjoying movies to e-mailing and publishing your own personal blogs there really is something for everybody.

If you have a company or you have a music group and you want your very own little area on the internet how do you go about it? On the subject of your own location on the online world you have a number of possibilities. There are several free places on the web where one can create your own web site and they can be good for many purposes. To obtain an electronic mail address which matches your site, as well as to stay in full control of how it looks and operates you’re going to have to have a proper web development company to develop a internet site for you.

Searching for the right website design company is usually complicated with there being plenty to choose from, but at this moment permit me to bring up http://www.webdesign247.net because I know they actually do exceptional work. Needless to say, if you know someone in the business you will likely choose them! And so, once you have identified someone it’s into the development step. You now must be cautious, because the web designer will probably ask you what you would like to get on the website. The attraction is ALWAYS to over complicate – it’s human instinct. Nonetheless, this is never a good plan. First and foremost, web sites need to do a task. This is what they may be meant to do. A web site is mostly to hold information and facts in a fashion that is readily located and website visitors should certainly accomplish that with virtually no bother or hassles.

Internet users have an incredibly short attention span and may rapidly mouse click away when they can’t find what they are trying to find without delay. Regardless of any styling that you have, all menus must be plainly shown and simply navigable.

The homepage should give an indication of what can be obtained, and all webpages must have nav aids so you can get about. Flash animation as well as other extravagant factors must be kept as small as possible – they seem out dated and increase the loading intervals which is to be refrained from.

When you look at the web sites owned by the greatest companies on this planet you’ll see that a substantial amount of them are very simple indeed. They already know that 99% of the people that come to the web site are sure to find what they really want immediately – and as with any good service, this keeps buyers and followers coming back for more.

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Fitness – Do It Right

Maintaining your physical fitness during pregnancy is important. During your pregnancy, the last thing you want to worry about is staying in shape, but it will actually help you during and after your pregnancy. Although some of your activities might be limited by the pregnancy, this article will give you some tips for maintaining your physical fitness courses during your pregnancy.

Many people think they need a gym in order to get fit. However, for complete fitness, you need to work all of the muscles in your body, not just your arms. A level 2 gym instructor course will help too.

Gym classes, led by an instructor, are an excellent way to improve your overall fitness level. Instructors plan routines in advance to optimize the right proportions of muscle work, aerobic work and stretching for each class. You just show up, follow the teacher’s lead, listen to some good music, and hopefully have some fun too.

A person can maximize any benefits they get from exercise by varying their exercise activities. If someone’s favorite way to exercise is on their elliptical, they can take a jog around their block instead. Running uphill will create different results for your body. By keeping things changing in your workout, weight loss is possible and the body will not feel too used to any specific exercise.

A great tip to get you fit is to hire a personal trainer. Personal trainers have extensive knowledge about workout routines and nutrition and they can create a custom workout program for you. They also show you how to exercise correctly and give you motivation when you need it. A personal trainer course will help him to help you.

As stated at the beginning of this article, maintaining your physical fitness throughout your pregnancy is very important. It can be hard to get motivated when you have a huge belly, but it will be beneficial in the long run. Hopefully, this article has given you some great tips you can incorporate into your daily life. Your body will thank you later!

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Web 2 Print?

I was chatting the other day to a chap I know who works in the print industry. We were talking about the new technology surrounding web-to-print in printing companies. This basically allows customers to design their print products online, using templates as a basis and just adding their info, with no interaction with the print company other than that. The technology seems to suggest that both banner design and banner printing can be made simple, but I wonder. In my experience, the technical challenges of e-commerce alone are enough for an awful lot of customers. In this modern age we do tend to forget that there are still an lot of people who struggle with basic computer use such as email (especially with attachments) and paying for things online, let alone operating a browser interface that allows you to create a design. Often, these interfaces bear no resemblance to anything a computer user may have seen before and so are doubly daunting. For sure, it is the future, but we’re not quite there yet.

Personalised retractable banners are probably an ideal example of this. Choosing from hundreds of templates can be daunting – after a while they all start to look the same, and we know that too much choice is almost always a bad thing. Surely in this sort of case the old fashioned way is best? Simply find a print company with a resident designer, tell him what you want, and let them do the rest. That’s gotta be better than trying to do it online? I suppose the real reason such systems exist is to save money – no designer’s wages! They do cost a lot to set up – seo website design companies charge a lot for this feature, but over time they will save the company money, perhaps allowing them to make more profit per sale, or perhaps allowing them to have cheaper prices and make MORE sales. Who knows?

My friend works among a team of dedicated exhibition stand designers and he says that they’re just not worried at all. There is so much to take into consideration when designing such things, to make sure of the best visual impact, that a computer interface could not possibly hope to allow the customer to do it for themselves with any degree of success. I would agree on this count – more complex design jobs are always sure to be worthy of the attention of a proper designer, but I suppose we will have to resign ourselves to the fact that the simpler jobs are going to be taken from the designer’s hands.

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Personal Injury Claims

You should consider filing a lawsuit if you sustained an injury because of the negligence of another party. Often, victims don’t think of finding a personal injury attorney because they are unaware of the process involved in hiring an attorney and mounting a case. This article will guide you through the process of obtaining a good personal injury attorney for your case.

Make sure that you hire an attorney that specialises in personal injury law, a client had an accident at work printing banner material on a large format machine, due to my experience in the print trade I was the perfect representative for him. There are lawyers out there who practice several types of law. It is in your best interest to find one who only practices this type of law. It will increase your chances of success since your attorney will know exactly what he is doing.

 

Make sure that you gather all of the information you can from anyone that was involved in your injury. This means that you should get the addresses, names and phone numbers of the party that injured you as well as any witnesses that were on the scene. You should also take note of anything that is said during the time of the accident.

Examine all forms closely before filing to avoid potential delays. One typo or incorrectly filled out area of a form can have an impact on your case. Read all documents thoroughly, including the fine print, before letting them out of your hands. Check that all names are correctly spelled, and all dates are accurate. Make sure you also keep copies of every document for yourself.

Take a second to ask your friends and family about any recommendations that they might have. Personal injury lawyers come in all shapes, sizes, and varieties: you might need a trusted friend’s opinion to find the right one for you. Make sure it’s someone you know is trustworthy and has no financial motivations.

It is possible to locate a personal injury attorney online, but don’t forget to check with people that you know, either. You may be surprised at the number of people who have had to deal with a similar situation before. Ask for their recommendations or find out if they had a negative experience with anyone in your area.

Some sleazy lawyers use flashy and loud ads to pull people in, and that’s why you want to avoid them, even if they seem tempting. In addition to the ads in bad taste, it is hard to see the real attorney just from a TV ad. Before you choose anyone, always meet them in-person first.

Many people do not realize all of the expenses you can claim once you have had an accident. While you may be aware of things like lost wages and the cost of medications, be aware that you can also sue for any money that you had to spend on mileage to and from the doctor and attorney’s office.

As was mentioned earlier in this article, people are usually at a loss as to what they should do when it comes to hiring a personal injury lawyer. As a matter of fact, this does present a problem. Everything you’ve read should make you more confident and optimistic as you proceed with your case.

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Be A Better Person

For people who are interested in bettering themselves, there are many options. This article will examined some of the top personal development tips for all types of people; however, there is still a whole world out there for people who are interested in this topic. Continue reading these tips to help yourself out.

Expand your knowledge. By reading widely, you immerse yourself in other cultures, beliefs and fields of study. This leads you to appreciate your own place and to consider others less fortunate than yourselves. A proper sense of perspective, allows you to stop dwelling on your own misfortunes and can help you be content with what you have. This sense of contentment may improve your overall sense of self and happiness.

When working toward a large personal development goal, it’s best to break up the goal into smaller goals that are easier to reach. For instance, if want to get organized you may find it helpful to focus on one area at a time. Start with your desk and when that space is clear set another goal. It’s easy to get overwhelmed. So, make your goals moderate and stay motivated.

 

If you have been feeling depressed and cannot seem to motivate yourself, just stop for a minute and think of all the positive things in your life. For instance, you may enjoy your job or you have a great pet. Once you focus on the positive areas of your life, you will start to feel better and be thankful for the many blessings you have. For some, increasing your fitness can also be of great help – it might be worth looking at fitness trainers courses to see if that could help!

This topic is one that is hard for some people to understand. This is natural because it can be very difficult for humans to analyze themselves appropriately. After reading this article you will feel more prepared to understand yourself and your thoughts. The tips in this article are great for many different aspects of self-improvement.

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