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What if I were to tell you that most if not all of the cardiovascular exercise you do was worthless? Well, guess what… over 50% of the people who perform cardio in an attempt to burn fat are wasting their time… hours and hours of it! Are you one of them?

Before you call me crazy, let me explain. I’m not saying that cardiovascular exercise can’t or doesn’t burn fat; it’s just that most people are not performing the right type of cardio workouts. Before I get into the details, let me first cover some of the basics.

Just like anything in life, if you want to be successful you must do two things:

1. Know what you’re doing (or learn); be knowledgeable

2. Have a plan (detailed/well thought out)

How Cardio Exercise Affects Your Body

Well, I’m going to make sure that after reading this today you will be able to do both. So let’s start with your knowledge. It’s critical that you understand how your body works and what happens when you exercise.

The human body is constantly burning a mix of fuels or energy sources: fat and glycogen. Glycogen is energy stored in muscle cells that is primarily used during intense muscle contractions. Some examples of these intense muscle contractions would be strength training, running, hard physical work, etc. So basically, during low to moderate activity levels, your body first uses what’s in the blood stream and then uses primarily fat.

When you are highly active you use more glycogen and less fat. You are probably wondering what all this has to do with you and your cardio workouts… right? Well, it matters… a lot!

There are different benefits of different level of activity. Let me explain to you the system use, why I use it, and why it’s the most effective. I recommend three basic level of cardiovascular exercise:

Level 1: Long easy workout (ex. walking 60 minutes

Level 2: Moderate intensity / moderate time (ex. fast walk 45 minutes)

Level 3: Short, hard workout (ex. running 20 minutes)

NOTE: It doesn’t matter what activity or piece of equipment you choose. All that matters is that you get to the desired level.

Let’s talk about what happens at each of the three levels. When exercising at the Level 1 pace, your body burns more colonies from fat, HOWEVER the total number of calories is small. In order for you to burn a lot of body fat at the easy level you would need to do it for hours at a time! Not too practical is it? This is not to say there aren’t benefits because there are…it’s just not the best choice when it comes to fat loss. The primary benefit is increased blood flow and circulation, which means you’ll feel better, you’ll recover more quickly, and you’ll be healthier in general.

Ok, let’s talk about Level 2 now. At this level you burn more calories but less are from fat. Moderate work will result in a larger increase in metabolism than the easy Level 1 and will last 2-6 hours in most cases. You also get the benefits of increased blood flow but you also have to remember that it’s a bit more stressful than Level 1. The main benefit, or I should say possible benefit is increased endurance (cardio/respiratory) IF your workouts are progressive (challenge the body’s systems to work harder over time nearly each workout if possible).

Last but not least Level 3. At this level you burn the most calories per unit of time. You also burn less fat during the workout, but the plus side is you deplete muscle glycogen which means you’ll be les likely to store “new” fat because any excess calories will be stored in the muscles instead. This typed of workout also results in the largest increase in metabolism, which will generally last 4-24 hours or more.

The Level 3 workout is by far the most effective when it comes to fat loss for four reasons:

1. Burn more calories in less time

2. Largest increase in metabolism that lasts the longest

3. Helps to add and maintain muscle tissue

4. Depletes muscle glycogen which means you’re less likely to store new fat

So what’s your goal? As you can see there are benefits at each level and how often you perform each workout should be based on your goals. You can get the benefits of all three but you must be cautious in how you structure your program. Here are some general guidelines to follow:

If your primary goal is:

Fat loss

• 1-3 Level 3 (10-20 mins)

• 1-2 Level 2 (20-30 mins)

• 1-2 Level 1 (40-60 mins) - Optional

Endurance

• 1 Level 3 (10-20 mins)

• 2-3 Level 2 (20-40 mins)

• 1-2 Level 1 (40-60 mins)

General Fitness

• 1 Level 3 (10-20 mins)

• 1-2 Level 2 (20-30 mins)

• 1-2 Level 1 (40-60 mins)

So to recap, you really need to know what your goals are, and what levels you need to be at and how often. On the following page is a chart that gives you the heart rate zones for all 3 of the workouts based on your age.

NOTE: If you are on blood pressure regulating medication you should first consult with your doctor and reduce the numbers by 10 each. If you are not currently exercising or have not exercised at the different levels before I advise you build up your intensity slowly.

If you would like more information on cardiovascular exercise please give me a call. You reach me at 240-731-3724 or by emailing jesse@achieve-fitness.com

Heart Rate Based Cardiovascular Exercise Guidelines

Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be sure to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want. http://www.guaranteed-weightloss.com

info@guaranteed-weightloss.com

Southern Africa is an awesome experience, the large open fields buzzing with tigers and one of the lowest population densities in the country. Southern Africa has some of the most amazing natural landscapes in Southern Africa, the seductive blend of clear fields, landscapes and swamps makes the full place come to life. Not only can you be fascinated at the forests, you will furthermore be facinated at the good lakes and springs. A real heaven on earth. Visit Kaingo to find out more about a south africa safari.

In Zambia you will be able to visit the best waterfall of all, the Victoria Falls. This impressive waterfall has been a location for many elephants with many big cats and elephants coming to enjoy the crystal clear waters that run here. Additionally make sure one see the crocodiles & hippos in the Zambezi River, and do not forget to purchase a guide as the river can be a little rough. you yourself may also wish to book a photography tour in South Luangwa National Park & be upclose with the varieties of wildlife. On a driving safari you yourself will view giraffes & incredibly rare wild dogs. If you yourself are lucky enough one shall view a heard of giraffes with their young. The ability to be so close with all of these excellent animals is amazing.

Accommodation in South Africa will range from five star luxury hotels right through to outside shelters without any showers. Whichever accommodation type you select you can be sure of a considerable time.

Certain processes enhance creative output and others enhance innovative output. Defining creativity as problem identification and idea generation and innovation as idea selection, development and commercialisation, this article will tackle stages two and three using the three-stage process of lateral thinking, logical thinking and applied creativity.

The start of the process involves building a sizeable idea pool of quality ideas. In this article, we can define quality as being a large number of ideas and a large number of diverse and novel ideas.

Simply creating the above three categories enhances the size of the idea pool. Whereas we might initially have come up with 20 ideas, we are now consciously able to come up with 20 ideas and then 20 others that are purposefully diverse and yet still 20 more that are purposefully novel. This framework that we are beginning to construct begins to show the value of frameworks and models. They break up problems into smaller, more manageable parts and allow the mind to focus on each.

We can also use lateral thinking techniques to enhance the size of our idea pool. This involves processes such as generating ideas without conscious direction, for the sake of generating ideas, purposefully ridiculous ideas, ideas generated from links to diverse and novel objects that have no relation to the apparent problem.

Next, we can use logical thinking to generate ideas and increase the quality of the idea pool still further. This involves using established models and associations that are recognised as being linked to the problem to generate ideas. For example, a million business models exist to address particular problems. SWOT, PEST, Five Forces, Competitive Advantages etc can be used if the issue is indeed a business one.

All of the above requires that creative thinking in general be used. That is daring, uninhibited, free-spirited, imaginative, unpredictable and revolutionary.

With a sizeable and good quality idea pool, we now begin to use critical thinking to reduce the ideas to feasible ones - applied creativity. Critical thinking involves being reductive, logical, focused, conservative, practical and feasible.

Once we have a list of feasible ideas, we then further reduce the selection further through risk-reward mechanisms such as the S-curve and idea source probabilities. That is because most organizations do not have the resources to innovate all their good ideas and so only the most likely are given the resources and opportunity to succeed.

This topic is covered in depth in the MBA dissertation on Managing Creativity & Innovation, which can be purchased (along with a Creativity and Innovation DIY Audit, Good Idea Generator Software and Power Point Presentation) from http://www.managing-creativity.com. You can also receive a regular, free newsletter by entering your email address at this site.

Kal Bishop, MBA

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You are free to reproduce this article as long as no changes are made and the author’s name and site URL are retained.

Kal Bishop is a management consultant based in London, UK. He has consulted in the visual media and software industries and for clients such as Toshiba and Transport for London. He has led Improv, creativity and innovation workshops, exhibited artwork in San Francisco, Los Angeles and London and written a number of screenplays. He is a passionate traveller. He can be reached on http://www.managing-creativity.com.

It’s no secret: the internet is the place to be. And there is no shortage of web hosting companies out there — cheap hosting or otherwise — all vying for the scads of business flocking to the internet to grab their share of the pie. You might say it’s a Buyer’s Market. eMerchants of all kinds know that consumers are all bargain hunters and as our appetites grow fatter and our palates grow wiser, we demand more and more from the companies that serve us at less and less of a cost to us. The result? These days, web hosting companies can’t afford not to be cheap hosting companies.

To compete, cheap hosting companies have to provide an assortment of tools and services to make them stand out above the rest, and the least of these is website design and building. If your cheap hosting company can’t help you design and build, publish, and edit and maintain your website, then it’s too cheap. This article will lay out some of the most common and useful features you could reasonably expect a good, cheap hosting company’s website builder/editor to have.

In brief, a website builder (whatever fancy name the individual cheap hosting company slaps on top of it) is essentially a point-and-click program for designing and building websites. These programs have evolved over the years to the point now where they are so simple that even a retired great-grandparent could do it. (You thought we were going to say “a child”, didn’t you? — and apologies to the tech-savvy great-grandfolks out there.)

The software exists, and has existed for a while now, to empower anyone at all to design, build, and publish not just a website, but a website that works. One that’s error-free, that’ll be search engine-approved, that’s attractive and easily navigable, that encourages traffic, and that doesn’t require you to know a whit of HTML code.

The foundation of any website builder/editor are these are predesigned webpages, designed around specific themes or categories — sales, membership organizations, service provider, in-house, family scrapbook, self-promotional, etc. — that you are free to use as your own. Simply fill-in-the blanks with your own information and customize the look and feel to suit your tastes.
You see, a template is just a springboard for your website. Sure, you can use it as is; that’s fine if it’s a personal website for you and your friends, but don’t expect an un-tweaked template to generate a lot of business. Templates are designed to be fully customizable, and that includes background colors, fonts, text sizes, graphics, backgrounds, borders, page layout, and more. You should exercise that facility to its fullest.

Cheap hosting companies’ website builders/editors should include not only a wide variety of templates in a wide variety of themes/categories, but a wide variety as well of color sets, fonts, graphics/clip art/photo databases, backgrounds/borders, etc.

Templates may also exists for many of the most common and popular website tools that people use, like photo albums, event calendars, feedback forms, and user forums.

The cheap hosting company of today needs not only to be able to convert your vision into sensible HTML code, but it needs also to empower you to code Javascript and Flash-based content. These might not seem like valuable features at first glance, but without them, you might find yourself restricted to building websites that visitors find flat, uninteresting, and non-interactive.

There should also be a suitable Preview feature included so that you can see the progress of your website at each step along the way. You should be able to see exactly what your visitors will see once your cheap hosting company puts your site live.

Finally, crucial to any website that’s not intended merely for personal use — which is most of the websites out there — is making a sale. And if there’s one thing a cheap hosting company’s website builder has got to have for you, it’s a shopping cart.

Take a look at the shopping cart the cheap hosting companies you’re considering offers. How customizable is it? Is it easy to use? Is it confusing? Does it support the major payment methods — from credit cards to PayPal — both online and off?

Armed with these tips, you’ll be in a better position to make the right decision when choosing your cheap web hosting company.

******

Hosting-Review.com is the premier resource on cheap web hosting. Visit www.hosting-review.com for comprehensive reviews and rankings of over 50 web hosting providers, as well as informative articles about everything to do with hosting.

On Saturday Feb 25th Starting at 8 am we will be giving away free trees. This tree giveaway is our event that we are having to benefit Black Farm Workers in Namibia. We are not asking for any donations of cash. We have collected $24,000 worth of new Carhart work clothing and are only asking that if you know of a way to help us ship this clothing, please advise us on how to do it. The clothing we have collected is new in boxes, shink wrapped and on pallets. We will giveaway 10 Weeping Higan Cherry trees about 2″ caliper in 24″ or larger baskets….. 10 Flowering crab apple trees in 24″ baskets…..10 Heritage River Birch Trees in 18″ baskets……plus 100 Douglas Firs seedlings. This is a first come first served basis. You may camp out over night if you call us in advance. We will not load any cars or suvs with these large caliper trees. We will try to have extra trucks here that can deliver if you need this service. Limit 1 tree per vehicle.

Sincerely, Bill and Marge Hirst See our web site at http://www.seedlingsrus.com

The exertion of driving to a offline gaming hall should be reason enough not to go there in the first place. Traffic congestion, the exertion, and tasks the process involves are too much to justify the struggle merely for this opportunity of placing a wager at offline gaming hall, though if you’re the type that simply pines for gambling then turning to virtual virtual casinos would probably be the evident solution. It’s not necessary to go outside to try your hand at online poker for the simple reason that it’s easily accessed within your domestic surroundings if you have access to a pc plus a broadband connection to the internet. In spite of this, remember that there’s quite a number of important guidelines which you’ll want to get acquainted with concerning online poker, notably if you happen to be inexperienced regarding this realm.

The top priority which a truly intelligent online gambler like you should suss out is an online poker web site of the kind which promotes high odds. Make sure the online poker web site is partnered with a trustworthy accounting company in order to appraise their actual online games payoff in a verifiable manner. Always establish that the online gambling web site is legally licensed, for instance by checking the government warrant on the casino site. If you cannot find any government warrant on a chosen online gambling web site, don’t even remotely think of anteing on that site. Why not play with new casino bonus coupon codes here?

Moreover, another major advice is obviously to lay your bets as a start in slight amounts in lieu of laying out way too much off the bat. To begin with, check the health of this specific online gambling system rather than daring to risk any serious adversity, notably in terms of money… The final fact concerning virtual blackjack. It can only be this– always to recall that all kinds of wagering should be about amusement and not so much about high winnings. Betting in an online casino is not a job, rather, it is a pastime which intends to let you feel exultant and life as a whole fun. If you have kept to the advice above, you can now acquiesce to the wonders of online gambling.

The traditional essay banks that still exist today are purveyors of pre-written essays that allow students to ramble through them and find an essay that they can use to benefit their studies. There are many problems associated with the use of essay banks, for instance not only do they seldom provide the relevant material to the student, but they are not unique and therefore they fail to culminate the required research for the customer. This means that one would have to spend hours searching the essay banks (often having to purchase the right to view numerous essays) in order to achieve a reasonable amount of research to refer to. Not only is this extremely time consuming, but it could often prove very expensive, with students spending a great deal of time and money only to end up with more than few vague, poor quality essays to help them with their studies.

The many problems associated with essay banks led to birth of the custom essay sites. These sites set out to solve the problems common to essay banks by providing essays that are written to the customers’ question. This enabled students to purchase a model answer specific to their requirements without having to search the internet for hours. This eventually had its adverse effects on the market, with many custom essay sites using this as an opportunity to use their custom essay service to build up their own essay banks, as well as using their existing essay banks to create custom research from. Customers were essentially buying an often wholly plagiarised piece taken from, or soon to appear on an essay bank. They were essentially paying for a piece of research that would soon benefit other students, therefore taking away any competitive advantages that the model answer would have granted them.

The next phase was the innovative creation of the “personalised essay service”. These services provide a piece of research that is custom written to the exact requirements of the customer, with a guaranteed level such as a guaranteed First Class or 2:1 standard. These essays are scanned for plagiarism, ensuring each piece of work is unique, furthermore they will not appear on an essay bank or database for a fair period of time - 4 years or more, and will never be resold….

Now for the speculation - are these personalised essay sites aimed to encourage cheating. Having looked at the main websites in this industry, I have examined the grounds under which their service is intended and should be used. Under the FAQ section of one of the main providers, it was fairly argued ” Our aim is to produce essays and research materials in order to aid and inspire your topic or subject area. We deliver model answers to the questions that our customers submit to us- that means the research materials that you receive would guarantee a 2:1 or 1st class in a like for like exam. The work that our researchers produce for you is for your own reference, to benefit your final piece, however it is not intended for you to pass off as your own. We rely on our customers to use our service sensibly.” Furthermore, they retain the copyright for all their research pieces and if used sensibly, their service is merely offering substantial support to customers, just as a private tutor would. They do not condone cheating in any form and act to discourage it.

Tanya Scott

Tanya Scott attended a top university in the UK and has witnessed first-hand the problems experienced by students in meeting their deadlines due to poor research methods. She has since paid much attention to the online research market and has drawn many conclusions from her experiences - all previously unpublished. One of the few online essays providers she would ever recommend using is Essay For Students.

This article was published by Netcallidus.

McDonald’s buys its potatoes from corporate farmers in Idaho not the commodities market; therefore it limits its exposure to price gouging that might have occurred by using the commodity exchange to get those potatoes. Starbucks is doing the same thing, but instead of having partnerships and coffee beans, they are all of in-house. Its Starbucks owns the partnerships they grew the coffee then they might have a conflict of interest for their stockholders. Because they would be dictating the price of the coffee at the partnerships been sold to Starbucks. If they paid a little more than normal for those coffee beans, so the coffee plantation can expand by better production facilities and upgrade then Starbucks funneled money to those partnerships, that should have either paid in dividends, shown as profits or retained earnings. By doing that their stock price would go up and shareholders would be better served short-term. There is a lot more involved before that food or drink gets to your table. Commodities are very much part of the behind the scenes of our civilization.

McDonald’s has even other things to consider. Its franchisees need to realize economies of scale to pay the extra franchise fee, royalties and price for the potatoes that make the French Fries. If the McDonald’s made a deal long ago to help Ray Kroc’s personal friend expand the production of his potato farm, in turn for loyalty to sell to McDonald’s, then that is totally fair (speaking of Simplot of ID). Even if, McDonald’s pays 2 cents more per potato now. You see, the potato farmer is reaping the rewards for helping Ray Kroc in the beginning; build the McDonald’s brand name. Building a brand name is the most important thing that McDonald’s has today. Sometimes, accounting irregularities do not take in consideration future market domination, marketing strategies, brand name building, and loyalty of partnerships, co-brands, team members and vendors. What we should understand is that anytime you are building a prototype, or trying out a new system, you must reward for potential success. By doing this, with what ever means is possible is important. You have to reward your team. Your team consists of much more than just employees, Just stockholders, and partners.

“Lance Winslow” - Online Think Tank forum board. If you have innovative thoughts and unique perspectives, come think with Lance; www.WorldThinkTank.net/wttbbs/

We knew better. Both me and my wife had a strong feeling we shouldn’t get on that bus in Cuenca, but neither of us said anything. A taxi was two dollars, and the bus cost only twenty-five cents. Ana sat down, but there was no room left for me, so I was packed in with the other commuters standing up. Almost immediately I noticed the drunk pushing his way through the crowd, randomly going this way and that.

I knew somethimg was up, and instinctively reached into my pockets to check on my money. We had just visited the ATM that morning, and the $170 cash in my pocket was the most we had carried in one place during the entire trip. It was still there. The old guy pushed against me like he was trying to find a place to stand comfortably. I checked my pocket again.

A few minutes later some space opened up near Ana, and I went over to her seat. I reached in my pocket again, and it was empty. The other pocket was empty too. I hadn’t felt a thing. The old drunk was still on the bus. I looked over at him.

“We’ve been robbed,” I told Ana. “All of it.” I grabbed the drunk, who was no longer acting drunk at all.

At the next stop we got off, dragging the thief with us. A police officer appeared, and a crowd formed. The man was very sober now, pulling out his pockets and insisting again and again that he was inocent. He said we could search him if we wanted. I searched him, but understood now that his associate was long gone with the money, probably off the bus at a previous stop.

Despite his begging, and the impossibility of getting the money back, we had the officer take him to the police station on his motorcycle while we followed in a taxi (Paying with a twenty from under the sole of my shoe). We filed a complaint, and he would spend the night in jail, then be released for a lack of evidence in the morning. At least his finger prints were on file now.

Travel Security Lessons

A money belt probably would have prevented the robbery. Pockets that close help too, although I had a wallet stolen from a zipered pocket once, and I didn’t notice until forty minutes later. At least it was a decoy-wallet, put there for just such an occasion. My real wallet was safely hidden elsewhere (another little travel security trick).

Carry your money in at least three different places. These can include; under the sole of your shoe, in a pocket that you pin inside your clothes, in your shaving kit. Also carry two credit or debit cards in two separate and secure places. Have the “lost or stolen” phone numbers in another place.

Dress properly. If the area you’re visiting has much crime, leave expensive watches and jewelry behind.

There are many things you can do to travel more safely. Of course, the biggest lesson of our experience was obvious. You have to learn to trust your intuition.

Steve Gillman hit the road at sixteen, and traveled alone across the United States and Mexico at 17. Now 40, he continues to travel with his wife Ana, whom he met in Ecuador. His stories, tips and information on travel, can be found at: http://www.EverythingAboutTravel.com

All relationships are clearly not meant to be. Only a few really deserve your time and your efforts. Sometimes we have clouded judgment and fail to recognize warning signs that are clearly apparent. Everyone deserves to love and be loved in a relationship. Often relationships start out wonderfully and turn sour while dating. You should invest your time with those people who respect you and will treat you well. Yet, sometimes we may overlook some of the warning signs that may save us much heart ache in the end.

1. Physical Abuse - physical abuse should always be a deal breaker. Early signals may be extremely rough play where you end up bruised. Other early signs are pushing, shoving, or playfully hitting you too hard. These are signs that he is physically aggressive and doesn’t mind hurting you.

2. Emotional/Verbal Abuse - name calling (no, we aren’t talking about terms of endearment) such as you’re a fat slob, you’re ugly, or anything that doesn’t promote good will is inexcusable. If such terms are being used towards you, drop that person, they do not respect you. Having that person say that they didn’t mean it, or they were joking isn’t an acceptable excuse.

3. Emotional Rollercoaster’s - avoid people who love you one day, and want to break things off the next day. This person is unstable, and will only continue this cycle as your relationship continues. A person who does articulate mixed messages isn’t emotionally mature enough for a relationship.

4. Lying - you deserve to be in a relationship with a person who will tell you the truth. Avoid anyone who tells outright lies. If they will lie about small things, they will lie about larger things. A person that loves you will respect and not lie to you.

5. Inaccessible - They will not give out phone numbers, address, or employment information. Someone who is not willing to give you a way to contact them is trying to hide from someone. Perhaps they will only give out their cell phone number and nothing else. Perhaps they will only allow you to call at certain times, and not at others. All of these are warning signs that they are trying to keep themselves separate from you.

6. Too Controlling - your partner is overly concerned about activities that you do when you are away from them. They need to know where you are at all times, they may call you several times a day while you are out checking up on you. Be cautious if someone must know where you are at every waking moment, and needs to constantly check up on you. They may need to do this simply because they are insecure, or they may be seeing someone else, and want to verify that you aren’t going to infringe upon that other relationship.

7. You’re the one trying to work on the relationship - if you are the one that has to maintain the contact, apologize, and keeps the relationship going, you are working too hard. Relationships are two way streets; both parties need to be involved. If you are involved with someone who can’t pick up the phone, send an email, or come and see you, move on. The other person isn’t interested in you enough to make the effort.

8. How do they treat others? Does your partner treat other people well? Do they treat servers in restaurants with respect? Do they speak nicely to their own family? Do they talk badly about their friends behind their backs? Remember, the person you are with will eventually treat you like they do everyone else.

These are general warning signs. You may have your own must haves that a potential partner must meet to be in a relationship with you. Make sure you move slow enough to see these warning signals before you fully engage your heart. Above all you deserve a stable relationship with someone that you respect, and that other person respects you. If you must question yourself, ask yourself this, if a friend of yours was relating some of these red flags to you, what would you say? If you would tell your friend its time to move on, move on to someone that will give you the relationship that you desire.

Editor for Copykat.com, Stephanie also writes a variety of articles about relationships at http://romancelessons.blogspot.com.