How do you get ripped abs?

It’s about diet, cardio and hard ab routines. I’ll give you the low down on how to burn in some washboard abs with this killer ab routine and save the diet ramble for another time.

First of all if your not training abs, start. That would be beginner ab routine phase one! Three sets of crunches for 20 reps a set. If that’s not a problem then superset each set of crunches with a set of hip roles, followed by a brief 30 second rest to let the burn fizzle a bit.

For hip roles you lie on the ground pushing down with your hands and raise your pelvis off the floor so the tail bone comes right up and squeeze the abs!

Last step in the beginner ab routine is to add in some bridges or “planks” as some “guru’s” of fitness have coined them. This is basically a pushup position but you don’t rest on your hands, you rest on your forearms and just hold it for 30-60 seconds. Don’t let your lower back sag! Keep a slightly inverted c posture like your trying to pull your hips toward your chin.

So here is the ab routine once you are working all exercises together.

Beginner ab routine phase 1:
Crunch x20
Hip roll x20
Bridge for 30-60 seconds
Rest and repeat for 3 circuits or just keep rotating through!

Alright enough of the easy stuff, we’re here for some serious abs, killer abs.

Onto Ab Routine 2: The ab killer! I love pet names.

This ab routine will all be done on the decline bench.

The first ab exercise? Decline hip roll/leg raise. Beauty!

Step 1: Put your head where your feet should be

Step 2: grab the bench or the footholds; whichever is more comfortable (not that it will matter in a few minutes)!

Step 3: Stretch out and do a straight-legged leg raises.

Step 4: once at the top of the leg raise turn it into a hip roll so that you point your feet at the ceiling. Hold for a three count and go back down!

Second ab routine exercise:
Incline sit-ups:
Step 1: put your feet in the foot holds (you’ve turned around!)
Step 2: Lower yourself until you’re about a foot short of lying fully back
Step 3: Come back up if you’re still with me!

Third ab routine exercise:
Incline Russian twists (even sounds evil doesn’t it?)

Step 1: don’t move out of the sit up position. Just grab a medicine ball or a 10- pound weight.

Step 2: straighten fully your arms right to your front and lower yourself to the bottom position of the incline sit up and hold it.

Step 3: Rotate to the right 90 degrees with your arms straight and then back to the left at 90 degrees. That’s one rep. You don’t come out of the bottom at all! Fun huh?

Here it is ab routine layout:

Leg raise/hip roll x20
Incline sit-ups x20
Russian twists x20 or 40 if you count both sides!

No rest between ab exercises, and only 30-60 seconds rest after completing the tri-set.

Third Ab Routine:
And the grand daddy hardest ab routine ever? For mortals anyway? Because I remember something about homer Simpson and a cannon ball, but I think you need to have access to the applesauce bar for that ab routine to work!

Well let’s call it the “commando cardio ab annihilation” workout. I have to have a fancy name on it or you wouldn’t be interested! It involves a pre-stretch, a contraction and a dynamic stabilization (I just made that up, but you get the idea) exercise. Here are the ab routine exercises.

1. Smith machine, Swiss ball hip rolls
2. Partner resisted Swiss ball crunches
3. Swiss ball rollouts
4. Profuse sweating and clutching of the stomach.

Ab routine exercise 1: Smith machine, Swiss ball hip rolls:

1.Set the bar low in the smith machine, just below the top of the Swiss ball.

2. Sit on the ball and roll out so that you have to reach back and grab the bar as you lie on the ball. You should be about 2-3 feet away, stabilizing your self by holding the bar and flexing everything!

3. Using only your abs, stretch your pelvis down as low as it will go and then do a hip roll. Legs straight is the hardest.

Ab routine exercise 2: Partner resisted Swiss ball crunches.

1. It’s a normal Swiss ball ab crunch but your arms are crossed across your chest and your “friend” pushes down on your shoulders to apply resistance. That’s it,..ahem.

Ab routine exercise 3: Swiss ball rollouts.

1. Kneel on a pad with legs crossed ball in front of you not on the pad.

2. Your hands are on the ball so it now looks like your praying?

3. Roll the ball out until your straight as a board with your head between your arms and pull it back in.

4. Profuse sweating and clutching of the stomach.
This should come naturally.

In an ab routine all together?

Smith machine/Swiss ball hip rolls x20

Partner resisted Swiss ball crunches x20

Swiss ball rolloutsx20

Rest 30-60 seconds after each tri-set circuit or continue right through if you’re a freak of nature or slightly “touched”. I’ve never gotten 20 on all ab exercises on all three sets in a continuous circuit, let me know if you do!

I’ll have to buckle down!

Ray Burton is a personal trainer in Calgary Alberta. He has trained for Golds Gym, World Health Club and the Canadian Military. Now running his own personal training company “Buildingbodies Personal Training” and promoting his book “Fat To Fit”, Ray enjoys helping people live better lives through his fitness tips newsletter

Just like the anonymous poor girl in the above Victorian Music Hall song, it’s those who can afford it the least that usually end up paying the most.

They say money is the root of all evil. Well I am not too sure about that but money (or the lack of) certainly does do strange things to people.

Everybody dreams of winning the Lottery and being able to walk into your job the next day and politely (or not, depending on your relationship with your employers) being able to tell your employer what to do with it. It seems that with either too much or too little, the end effect is the same and that is, of course, trouble.

You could recant an almost endless list of platitudes about money and the common thread would be the pursuit (and absence) of happiness.

In this article my main concern is the over arching effect that the lack of money has on most people. Now the obvious initial reaction would be that it is fairly obvious what a lack of money does. It restricts what you do at the weekend, how much money you have to spend on clothes, eating out etc or does it?

It seems that we are a generation that is being consumed by debt and by and large we don’t seem to appear to be troubled too much by it. The downside of all of this is that in the United Kingdom we see the Government release an ever increasing quarterly number in the applications to submit to the Bankruptcy Court and in the United States we see a government that is presiding over a National Debt that is the largest ever seen since records began.

With such apparent Public indifference to the side effects of borrowing to excess; is it any worry that this seems to be increasing rather than decreasing? Yet if we are not careful, we are sitting on a financial time bomb that is programmed to explode in our faces in the not too distant future.

You see being consumed by debt does strange things to people. They say that if you owe the bank £30,000 and they press you to repay, it is your problem, but, that if you owe the bank (or a collection of banks) £300.000 it is their problem. This is by and large down to what degree of “Russian roulette” (as they call it in financial circles) you choose to play with.

The newspaper columns are regularly filled with stories of over stressed individuals who have borrowed too much on their credit cards, can’t repay and have then gone and committed suicide purely as an adverse reaction to the intolerable stress levels that they have apparently found themselves in. Yet at the same time you see a daily procession of individuals cheerfully emerging from the Bankruptcy Courts having declared themselves bankrupt or a degree of bankruptcy that has enabled them to head straight away to the nearest restaurant to celebrate!

Most Financial Institutions when pressed with the unenviable role of calling in debts react in a similar fashion and that is to start to pile on a list of never ending bank charges or financial fees to raise the eventual amount of debt to almost unrecognisable levels. It is understandable that to the average man in the street that when faced with an ever increasing and never ending mountain of debt that the unthinkable in terms of suicide becomes more appealing. After all quite often when the answer to an initial plea of “I can’t afford to repay” is replied to in terms “never mind, have some more and we will change the interest rate, make it slightly cheaper but extend the term” thereby potentially making it doubly expensive but the poor recipient of this largesse is so relieved and grateful that they fail to check this fact in the small print.

Quite frankly, the Banks get what they deserve in the end of the day and all of this hand wringing routine of “we will have to pass these costs onto our other customers thereby making their accounts more expensive” is complete hogwash. The Banks are experts in shovelling money round the system and you can bet your bottom dollar that their eyes light up with glee when they close the front door and open the back door and via a discrete (and sometimes not so discrete) third party decide to play “fast and loose” in the euphemistically described “sub prime” sector. Here they revel in the fact that they can by and large charge whatever they like in rates and damn all others because they know that the poor and unsuspecting borrowers have nowhere else to go.

I once had lunch with a Financial Advisor who gleefully admitted that it was “Sub-prime” lending he was looking to develop and that he could close these sorts of deals all day, every day. He was not one tiny bit interested in the conventional market of standardised borrowing. “No way,” He declared, “it’s only when people get themselves into trouble can we start to make some real money”.

It is one of the greatest paradoxes of modern day society that it is more expensive for those who cannot afford it in the first place to borrow than it is for those who can. The trouble is that the Banks know it; they know who need the money most and they also know how to make the most profit in between.

However this kind of reckless money lending and loan sharking cannot go on for ever. The day will come when if they are not too careful, the mountain of debt will become just a little too large to be dealt with by moving it around slightly.

Steve Morgan is one of the principal advisors to Personal Bankruptcy, http://www.personalbankruptcy.name and it’s associate sister web services, Stress Relief http://www.stressrelief.ws and Personal Finance and Loans Net http://www.personalfinanceandloans.net.

There is only one telecommunications solution that has the flexibility and capability to ensure business continuity and to keep business communications running in a major catastrophe — VoIP hosted PBX service.

When choosing a VOIP Hosted PBX vendor, a business needs to ensure the vendor’s service provides employees a variety of ways to have their incoming calls handled during a crisis, including setting advanced call handling options to follow them wherever they go and access to features that allow them to set up shop at any working telephone number, or - at the very least - to have calls answered by a user’s voicemail or the main number’s Automated Attendant.

Business continuity planners need to develop plans to protect telecommunications services in the same way they protect their websites and email. The most cost efficient way to accomplish this objective is to outsource the delivery and management of these services to a secure, redundant VoIP Hosted PBX provider. This will enable the business to capitalize on the ubiquity of the Internet to deliver a disaster-proof phone system which is accessible from anywhere an Internet connection is available.

Businesses used to purchase and install PBX phone systems at their physical location and then connect them into phone lines. With this configuration, anything that made the physical space unusable also affected the communications service. In contrast, VOIP Hosted PBX service provides phone service over the Internet from a centralized, secure operations center. Since the service is virtual and not physically located on the business premises, conditions at the customer’s physical location do not adversely affect telecommunications service operation and provisioning.

In summary, when it comes to business continuity, Voip Hosted Phone Service provides key advantages over all other systems on the market today:

- No Busy Signal: “Always On” phone service capable of receiving, answering and routing calls during any type of disruption at the physical location.

- Accessible from Anywhere: Users have access to real-time, web-based control of call handling options from any Internet connection around the world.

- Easy Remote Operation: Users can easily turn any working telephone into their office phone, letting them place and receive calls from remote phones while showing the business line ID and billing calls back to the office.

- Centralized Operations: Since VOIP Hosted PBX service integrates all business locations and remote employees together under one cohesive system, if a business has an office in an area affected by a disaster, they can easily direct one of the other office locations to handle all calls being made to the affected location. One receptionist can answer and transfer calls for all company locations.

Bill Casey is the Vice President of Marketing for Reignmaker Communications, Headquartered in Atlanta, Georgia. Reignmaker offers REIGN-FREE Hosted PBX service in 218 markets, covering more than 45 million U.S. households in 35 states. Bill may be contacted at 1-877-VOIP.4U2. http://www.reignmaker.net

Chapter 11 provides the company or firm with an opportunity to rebuild the business in spite of crippling debts. The federal court plays an active part in such cases, as it has to give the approval for all the business decisions made once the case is filed. Chapter 11 is preferred to Chapter 7 because the company will not be closed to liquidate its assets in this instance. Also, unlike in Chapter 7, the company does not become a security asset for lien and can still be run as usual.

Like a trustee in Chapter 7 and Chapter 13 cases, the SEC plays an important role in Chapter 11. The SEC has to determine if the case is fraudulent and if the company or firm really needs to file the case instead of just pretension for the benefit of the shareholders and investors. If the company is involved in trading after it has filed for bankruptcy, then the details relating to such must be registered with the SEC.

The money will be repaid to the creditors as decided by the law. Bondholders and investors with secured collateral are usually paid first. Stockholders will be paid only if the company is able to stand back on its feet and able to make some profits in spite of filing the bankruptcy case. However, they may continue to trade with their existing stock in the local stock market unless the company liquidates these shares. Owners will be paid last after all the debt is returned to all the above-mentioned people involved with the company.

During bankruptcy, the company might not be able to provide the bondholders with principle and the stockholders with dividends, but they might try to make up for this by providing then with new stock that they put on the market for regaining their stand. The stockholders might not even receive this if the company has more liabilities than assets. A re-organization plan is prepared by a committee of creditors and stockholders of that company and of those appointed by the trustee to enable the company to buy more time while trying to get on to its feet. This plan is reviewed by the SEC and then has to be approved by the court before being put into action.

Bankruptcy provides detailed information about bankruptcy, bankruptcy attorneys, bankruptcy faqs, and more. Bankruptcy is affiliated with New Bankruptcy Laws.

So the question than becomes this.

Which is better in the sense of connection speed and for Video conferencing between ISDN PRI (1.544Mbps) to ADSL (1.544Mbps)?

PRI ISDN T1 is the industrial strength flavor of ISDN, and is intended for users with much greater capacity requirements. PRI has 23 B channels plus one 64 Kbps D channel. Each channel has a 64Kbps capacity, enabling a total transmission speed of up to 1.536Mbps. With PRI ISDN, you can pre-define the number of channels used for specific types of calls or data delivery. What this means is that you can use the various channels for accomplishing different things on different channels simultaneously. In other words, PRI ISDN offers much greater flexibility than that provided by BRI ISDN. Additionally, the D channel is used as the switching channel that communicates with the Central Office for Call Management. It is used to carry local and long distance traffic.

An ADSL circuit connects an ADSL modem on each end of a twisted-pair telephone line, creating three information channels — a high speed downstream channel, a medium speed duplex channel, depending on the implementation of the ADSL architecture, and a POTS (Plain Old Telephone Service) or an ISDN channel. The POTS/ISDN channel is split off from the digital modem by filters, thus guaranteeing uninterrupted POTS/ISDN, even if ADSL fails. The high speed channel ranges from 1.5 to 6.1 Mbps, while duplex rates range from 16 to 832 kbps. Each channel can be submultiplexed to form multiple, lower rate channels, depending on the system.

ADSL modems provide data rates consistent with North American and European digital hierarchies and can be purchased with various speed ranges and capabilities. The minimum configuration provides 1.5 or 2.0 Mbps downstream and a 16 kbps duplex channel; others provide rates of 6.1 Mbps and 64 kbps duplex. Products with downstream rates up to 8 Mbps and duplex rates up to 640 kbps are available today. ADSL modems will accommodate ATM transport with variable rates and compensation for ATM overhead, as well as IP protocols.

Downstream data rates depend on a number of factors, including the length of the copper line, its wire gauge, presence of bridged taps, and cross-coupled interference. Line attenuation increases with line length and frequency, and decreases as wire diameter increases.

They are completely different technologies used for different things. With ADSL you are generally given Internet access and with a PRI you get 1472 kbps of usable bandwidth to be used in a combination of various ways. The key difference is that with a PRI, you never actually have to connect to the Internet as you do with DSL. Therefore, a video call doesn’t have to use IP as it most likely would with DSL. Therefore things that affect call quality like latency are generally not as a big a factor with ISDN.

Many companies still use ISDN PRIs for video conferencing to power multiple video calls simultaneously. A lot of people are now using both ISDN and Internet access via DSL/T1/T3/Cable/etc. for their video needs. Generally ADSL is far cheaper but the quality isn’t necessarily as good because the customer has little control over the path an IP call takes through the Internet, but that my friend is another conversation for another time.

Michael is the owner of FreedomFire Communications….including DS3-Bandwidth.com and Business-VoIP-Solution.com. Michael also authors Broadband Nation where you’re always welcome to drop in and catch up on the latest BroadBand news, tips, insights, and ramblings for the masses.

A compound microscope uses light to illuminate the sample or object so that you can see it with your eye. It has two lenses that are used in combination to give you a greater view of the sample or object. One lens is called the objective lens and the other is called the eyepiece lens. The one nearest the sample you are looking at is called the objective lens. This is the lens that sticks out at the bottom and is the one you can change the magnification with. The eyepiece lens is mounted in the microscope cylinder nearest your eye. The combination of these two lenses give you your magnified image and magnification abilities.

There are many uses for the compound microscope. It is an essential tool in the creation of medicines and cures for diseases. It is also used for research in the field of bacteria and other biology. The compound microscope is used to examine cells, bacteria, and other organisms. It is also widely used in teaching about the world around us in schools across the world.

Who made the first compound microscope? A Dutch spectacle maker noticed that when he put two lenses together that magnification was greatly increased. He may have been among one of the first creators but the beginning of the invention is commonly contributed to Galileo in 1610. Galileo had heard of lenses being used in combination and made an instrument with a focusing device. Anton van Leeuwenhoek, considered the father of microscopes, was working in a store that made magnifying glasses and created ways to increase the magnification by grinding smaller and more powerful lenses.

Then he began building microscopes and was among one of the first people to see bacteria and cells up close. Others have contributed to and upgraded the compound microscope to the modern version we have today. A modern compound microscope can magnify a sample or object up to two thousand times.

The compound microscope has enabled scientists to cure many diseases over the years. Without the invention of the compound microscope, many diseases such as smallpox, measles, and others would still be prevalent in our society today. Learning about cells and micro organisms using a compound microscope gives scientists the tools to cure disease and learn about the miracle of the human body.

Looking at Microscopes
http://www.microscope-reviews.com

Technology advances at such an astronomical rate that it’s hard to keep up - take advantage of these advances with some light hearted reviews of devices designed to make our life easier. Here we look at microscopes: http://www.microscopes-reviewed.com
Mike Spencer
http://www.microscope-online-reviews.com

If you are planning to be using your GPS unit for the most part for family holidays where it is likely that you will have another person to help you navigate, then you probably do not need a product that comes built with speech identification. Your spouse will simply be able to push buttons & enter information in order for you to focus on driving properly. Whereas, if you plan to use your navigation unit for solo company trips, think about getting your hands on a satellite navigation unit that comes with voice capabilities. That way, you can go through built up areas and continue to keep both hands on the wheel while entering or altering your proposed target. Most makes of satellite navigation units, like for instance TomTom, have products online both with and without voice functions.

Acquiring the most suitable GPS navigation system, can make a lengthy ride in your car considerably more enjoyable for you and your colleagues. Instead of a generic voice giving you directions, many devices offer humorous or celebrity voices which you can select. If your occupants need a short break at some stage in your expedition, a Sat Nav system can assist you in finding a great place to get a snack to eat and stretch your legs. When you are prepared to get back to the trip, your unit will work out your new course and get you back on your way without any bother. This means no more fumbling with road maps & atlases each and every time you stop. Find a diverse selection of technology products such as; sat navs, 42 lcd tvs and ipod touch from leading brands online.

For the driver, a reliable GPS navigation unit can definitely save you a load of time in the morning commute to drive. Some of the more advanced units deliver real-time traffic messages. If traffic is heavy as a result of a bump or roadway construction, your navigation machine will offer an alternative route. These traffic updates can save you a extensive amount of time in gridlock traffic, therefore getting you to your place of work on schedule.

No matter how you intend to use your a GPS navigation unit, there is a product available that will meet your needs completely. It is critical to make sure that you think about all your available choices fully prior to you making your final decision. Your a GPS navigation unit will be there no matter where the drive takes you.

There were reports throughout the country that people were standing in lines for blocks waiting to get into courthouses to file Chapter 7 bankruptcy, which means they can wipe out their debts and start over. Now most people will have to file Chapter 13, which means they will have to pay their debts over time.

The demand to file Chapter 7 before the deadline was so great that the courts had to hand out bakery numbers and vacant rooms were opened to accommodate debtors. There was a report that one man bought a first-class airline ticket to meet with his advisor to file Chapter 7 bankruptcy. Is there any doubt that the ticket was bought with a credit card?

According to Lindquist Consulting, there were more than 200,000 personal bankruptcy filings for the week ending October 15, easily a record high. That’s almost triple the number of filings in the week — also a record. Sadly, the debt situation in the U.S. is out of control.

Here are the key changes that come with the new bankruptcy law…

So under the new bankruptcy law there will be a lot fewer Chapter 7 and a lot more Chapter 13 filings. With a Chapter 13 bankruptcy, you’re put on a repayment plan. Under Chapter 13, you get to keep most of what you own and you will be under a plan to repay your creditors over three to five years. Your bankruptcy isn’t complete until you pay off all of your creditors according to your plan.

Your best bet? Get out of debt and stay debt-free. When you’re in debt you have money working against you instead of for you. And that’s exactly the opposite of what you want if you want to achieve financial freedom.

Larry Holmes invites you to visit http://www.Money-Management-Wisdom.com/.
You will learn how to become debt-free, save and invest money, cut taxes, manage risk, and achieve financial freedom in a much shorter time than you dreamed possible.

There are some definite benefits and specific drawbacks to choosing home schooling for your children. Turning to the positive elements of home schooling first, chief amongst them is the fact that parents have greater control over the education of their children.

One of the more significant complaints frequently expressed about both public and private schools is the lack of input and control a parent has over the education of his or her child or children. While there are certain educational standards that must be met when it comes to home schooling, a parent has a significant degree of discretion over how his or her child or children will be taught.

In addition to more control over the educational process, most parents who are involved in the home schooling of their children believe that their children are obtaining a far better course of education. Many of these parents simply believe that public schools are not up to muster and that home schooling ensures that their children will be properly educated.

Of course, when contrasting home schooling with the private school alternative, educating your children at home is significantly less expensive. The tuition costs and other fees associated with most private schools continue to increase each and every year. As a result, many families simply have been priced out of the private school market all together.

People who are involved in home schooling believe that education children at home works to develop a stronger bond between parents and children. The very fact that children will be spending more time with their parents because of being schooled in the home enriches the relationship between the generations.

There are some drawbacks to home schooling as well. The primary complaint that some education experts have in regard to home schooling is based on the need for children to interact socially with other children. These experts maintain that one of the most important components of attending school — be it in a public or private setting — are the opportunities for children to interact with each other. These opportunities are more limited when a child is home schooled.

With that said, there are now different organizations and associations that have been formed that bring children who are home schooled together for different activities and events. Home schooling advocates assert that these activities and events allow children who are home schooled ample opportunity to interact with other children their own ages.

Most education analysts believe that the trend towards home schooling will continue onward into the immediate future. These experts believe that an ever growing number of parents are going to elect to educate their children at home as an alternative to problematic public schools and expensive private schools.

For more information on home schooling, please visit www.home-in-schooling.info