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Read up on the subject, so that you are performing the right kind of exercises to achieve the muscles you desire. Each set of muscles can be exercised differently, so don't assume that one size fits all. Choose a number of different exercises so you can build all the muscles that you want to build--your leg muscles, arm muscles and chest muscles, for example. Learn techniques for building each group of muscles.
How you perform your exercises is far more important than how much weight you use, how quickly you perform them or how often you complete your routine. Each particular exercise in a routine should be carefully practiced and thoroughly mastered. Ideally, you should begin with lighter weights. This makes it easier to achieve better results over time.
Never rely on steroids to build muscle mass. Steroids have been proven to interrupt the body's synthesis of natural hormones. Besides that, steroids can cause liver damage, reduce your level of "good" cholesterol, and stimulate breast growth in men. Steroids can negatively impact moods, a condition known as "'roid rage," and they can lead to acne development. In other words, the disadvantages of steroid use far outweigh the benefits.
Be sure that you set reasonable targets when working on building muscle mass. The most effective way to get the results you want is to develop your muscles during hundreds of workouts that are spaced out over a period of time. Trying to build muscle quickly using stimulants, steroids or other potentially harmful substances can damage your body, and in some cases actually lead to serious health risks and consequences.
When trying to increase muscle mass, snack on protein-rich foods prior to working out, and again after you finish. Try taking in 15 grams within a half hour preceding training and 15 grams following the workout. This is equivalent to about one or two glasses of milk.
Make sure to use creatine for your muscle building routine. This supplement allows you to work with heavier weight, building as much as ten pounds of muscle in just a matter of a few weeks. Eat at least 3 grams of creatine prior to and after your workout.
Consuming a high amount of protein is essential to building muscle. Synthesis is the process by which the body stores protein. During this process, your muscles increase in both mass and strength. Fish, pork, beef, pork and chicken are foods that have a high amount of protein.
When building muscle, ensure that you're keeping track of the amount of body fat you have. Scale weight can be deceptive, since you might be getting rid of fat while putting on muscle. Sometimes you start to feel sad about your weight, but it could be the difference in your muscle weight.
Adapt your diet in function of how much you exercise. You will want to focus on eating enough for you to gain roughly a pound each week. Research ways to bump up your calories, and if after about two weeks you have not gained any weight, you may want to raise the number of calories you are eating again.
You will be more successful at your muscle-building workout if you follow an expert. Taking expert advice is a great way to trump your rivals and get the tools necessary for real success. Take this information and use it to provide you with the confidence and motivation you need when lifting.
Creatine could be helpful. When taken along with a healthy diet that contains plenty of protein and carbs, creatine can help you train harder and for longer periods of time. Check with your physician to see if this particular supplement is a good option for you.
If you are performing a challenging exercise routine, you must ensure you eat a healthy breakfast daily. In order to fuel muscle growth, you need to consume a breakfast that includes protein, carbs and healthy fats. Eating a healthy breakfast will facilitate building muscle rather than burning it, and also give you daylong energy.
Maximize the effectiveness of your biceps routine. When some people do a bicep curl, they do not get all the benefits they can. They are unable to move the dumbbells past parallel, not getting the most out of the last half of the curl. The strongest portion of bicep curls is the top portion. Seated barbell curls can help this.
Don't just depend on supplements. Supplements can be a beneficial addition to many muscle building regimens. But that doesn't mean they can do the whole job for you. Just as the name says, they are designed to supplement a good diet. Try to keep supplements to a minimum and instead focus on your natural sources of nutrients.
Create the illusion that your body is larger than it really is. This can be achieved by putting your focus on the upper chest, upper back and shoulders by training these specific parts. That way, your waist will seem smaller than it is, which can make you seem larger.
Make sure that you eat some food before and after every workout. If you are new to muscle building, a high protein snack is ideal. As you get further along in your muscle building plan, you can get more specific in planning both your meals and your snacks.
Educating yourself properly is essential to any undertaking, and boosting your muscle mass is a lot more simple to do if you are properly informed. Apply one of these tips to your routine every day and stay optimistic about their positive end results.
Source: http://ourhealth100.blogspot.com/2013/01/a-guide-to-building-muscle-for-better.html
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WASHINGTON (Reuters) - Americans are beginning to feel the pinch from Washington's decision to embrace austerity measures aimed at bringing down the nation's budget deficit.
Paychecks across the country have shrunk over the last week due to higher federal tax rates, and workers are already cutting back on spending, which will drag on the economy this year.
In Warren, Rhode Island, Ben DeCastro got his first paycheck on Friday in which taxes on his wages rose by 2 percentage points. That works out to about $30 a week.
"You sit back and do the calculation, and that's $30 I'm not going to spend at a restaurant," said DeCastro.
He said he worries that people hit by higher taxes will spend less at the chain of furniture stores where he works as a marketing manager.
Politicians in Washington made much hubbub last week about a bipartisan deal to soften or postpone some $600 billion in scheduled tax hikes and government spending cuts. President Barack Obama said the deal would shield 98 percent of Americans from a middle-class tax hike.
Nevertheless, for most workers, rich and poor alike, taxes went up on December 31 as a temporary payroll tax cut expired. That cut - a 2 percentage point reduction in a levy that funds Social Security - was put in place two years ago to help the economy, which was still smarting from the 2007-09 recession.
About 160 million workers pay this tax, and the increase will cost the average worker about $700 a year, according to the Tax Policy Center, a Washington think tank.
"It stinks," said Beverly Renfroe, an accountant for a realty firm in Jackson, Mississippi. "I definitely noticed a decrease."
The pain will trickle through the economy over the next few weeks. Already, the new rate of 6.2 percent has trimmed paychecks for about half of the 200,000 employees whose paychecks are processed by Advantage Payroll Services, a payroll firm based in Auburn, Maine.
"HEADWIND TO GROWTH"
Economists estimate the payroll tax hike will reduce household incomes by a collective $125 billion this year. Some households could reduce contributions to retirement accounts or other savings, but most are also expected to cut back on spending.
That alone could reduce economic growth this year by about 0.6 percentage point, said Michael Feroli, an economist at JPMorgan in New York City.
"The headwind to growth should be noticeable," he said.
Most mainstream economists say the government should still be trying to stimulate the economy by lowering taxes or raising spending to help bring down the 7.8 percent jobless rate.
Even Federal Reserve Chairman Ban Bernanke has said Congress could consider short-term stimulus measures if they can be coupled with a plan to tame the deficit over the long run.
But a consensus has emerged between Congress and the White House that the federal government should step up the pace at which it cuts the deficit, which ballooned during the recession.
That decision is having repercussions across the country.
In Bergenfield, New Jersey, Evelyn Weiss Francisco has put off plans to upgrade her cell phone and thinks she might go to fewer music concerts. A director at a public relations firm, she thinks the higher payroll taxes will cost her about $1,000 this year.
Some Americans will also pay higher income taxes this year. Congress and Obama let income tax rates rise for households making more than $450,000 a year, a partial repeal of tax cuts put in place under President George W. Bush. The wealthy will also pay a new tax to help fund a health insurance reform passed in 2010.
These will have a smaller impact on the wider economy because they affect fewer people. But taken together, this year's tax hikes could subtract a full percentage point from growth, Feroli said.
Most economists see economic growth of roughly 2 percent this year, a lackluster pace held back by the government's austerity measures that is likely to do little to reduce unemployment.
Failure to postpone government spending cuts due to begin around March would slow growth more, further frustrating the economic recovery.
DROP THAT BAGEL
The blow to the economy from the tax hikes will hurt the most during the first half of the year as people adapt to their smaller paychecks.
Consumer spending, which drives more than two thirds of the economy, will likely grow at a mere 1 percent annual rate in the first quarter, and 1.5 percent in the second, said Sven Jari Stehn, an economist at Goldman Sachs in New York.
Nicki Hagen, who received her first reduced paycheck on January 4 and then another on Friday, estimates the higher taxes will shrink her paychecks by about $10 a week.
She has already started holding back from coffee-and-bagel runs made by coworkers at the home improvement company where she works as an office administrator in New York City.
She expects a much bigger hit to her family's income when her husband gets his first paycheck for 2013 on Tuesday.
The two will then sit down and figure out how to budget their money. They might cut cable channels, or take vacation days when their daughter is out of school to save on babysitter expenses.
"This is going to affect our lives," she said.
(Additional reporting by Emily Le Coz in Jackson, Mississippi, and Jessica Toonkel in New York; Editing by Xavier Briand)
Source: http://news.yahoo.com/americans-feel-austeritys-bite-payroll-taxes-rise-141032370.html
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In this Tuesday, Jan. 8, 2013 photo provided by Marina Lacasse, killer whales surface through a small hole in the ice near Inukjuak, in Northern Quebec. Mayor Peter Inukpuk urged the Canadian government Wednesday to send an icebreaker as soon as possible to crack open the ice and help the pod of about a dozen orcas find open water. The Department of Fisheries and Oceans said it is sending officials to assess the situation. (AP Photo/The Canadian Press, Marina Lacasse) MANDATORY CREDIT
In this Tuesday, Jan. 8, 2013 photo provided by Marina Lacasse, killer whales surface through a small hole in the ice near Inukjuak, in Northern Quebec. Mayor Peter Inukpuk urged the Canadian government Wednesday to send an icebreaker as soon as possible to crack open the ice and help the pod of about a dozen orcas find open water. The Department of Fisheries and Oceans said it is sending officials to assess the situation. (AP Photo/The Canadian Press, Marina Lacasse) MANDATORY CREDIT
In this Tuesday, Jan. 8, 2013 photo provided by Marina Lacasse, a killer whale surfaces through a small hole in the ice near Inukjuak, in Northern Quebec. Mayor Peter Inukpuk urged the Canadian government Wednesday to send an icebreaker as soon as possible to crack open the ice and help the pod of about a dozen trapped orcas find open water. The Department of Fisheries and Oceans said it is sending officials to assess the situation. (AP Photo/The Canadian Press, Marina Lacasse) MANDATORY CREDIT
In this Tuesday, Jan. 8, 2013 photo provided by Marina Lacasse, killer whales surface through a small hole in the ice near Inukjuak, in Northern Quebec. Mayor Peter Inukpuk urged the Canadian government Wednesday to send an icebreaker as soon as possible to crack open the ice and help the pod of about a dozen trapped orcas find open water. The Department of Fisheries and Oceans said it is sending officials to assess the situation. (AP Photo/The Canadian Press, Marina Lacasse) MANDATORY CREDIT
In this Tuesday, Jan. 8, 2013 photo provided by Marina Lacasse, people watch as a killer whale surfaces through a small hole in the ice near Inukjuak, in Northern Quebec. Mayor Peter Inukpuk urged the Canadian government Wednesday to send an icebreaker as soon as possible to crack open the ice and help the pod of about a dozen orcas find open water. The Department of Fisheries and Oceans said it is sending officials to assess the situation. (AP Photo/The Canadian Press, Marina Lacasse) MANDATORY CREDIT
In this Tuesday, Jan. 8, 2013 photo provided by Marina Lacasse, a killer whale surfaces through a small hole in the ice near Inukjuak, in Northern Quebec. Mayor Peter Inukpuk urged the Canadian government Wednesday to send an icebreaker as soon as possible to crack open the ice and help the pod of about a dozen trapped orcas find open water. The Department of Fisheries and Oceans said it is sending officials to assess the situation. (AP Photo/The Canadian Press, Marina Lacasse) MANDATORY CREDIT
MONTREAL (AP) ? About a dozen killer whales trapped under sea ice appeared to be free after the ice shifted, village officials in Canada's remote north said Thursday, while residents who feared they would get stuck elsewhere hired a plane to track them down.
The whales' predicament in the frigid waters of Hudson Bay made international headlines, and locals had been planning a rescue operation with chainsaws and drills before the mammals slipped away.
Tommy Palliser said two hunters from remote Inukjuak village reported that the waters had opened up around the area where the cornered whales had been bobbing frantically for air around a single, truck-sized hole in the ice. Officials said shifting winds might have pushed the ice away.
"It's certainly good news ? that's good news for the whales," said Palliser, a business adviser with the regional government.
But fears remained that the whales might have been trapped elsewhere by the ever-moving ice. Some villagers were skeptical the killer whales had escaped harm, so the community hired an airplane to scan the region Thursday for signs of the pod.
Mark O'Connor of the regional marine wildlife board said the aerial search did not locate the orcas, but he noted that large swaths of ice-free water were seen in the area.
"So as far as I could tell, the emergency, for sure, is averted," said O'Connor, the board's director of wildlife management.
"Whether the whales have found a passage all the way to the Hudson Strait, we probably will never know."
Locals said the whales had been trapped for at least two days. A recent, sudden drop in temperature may have caught the whales off guard, leaving them trapped The cornered animals were first seen Tuesday and appeared to have less energy by late Wednesday, Palliser said.
Canada's Department of Fisheries and Oceans said government icebreakers were too far from the area to smash the ice to free the whales, Inukjuak Mayor Peter Inukpuk said Wednesday.
After that, Palliser said, locals had agreed to try to enlarge the breathing hole in the ice and cut a second opening using chainsaws and drills.
"We certainly had our prayers with them last night during our meeting," he said.
The Department of Fisheries and Oceans issued a statement Thursday saying two scientists were en route to gather information and will monitor the situation. Ice-trapped marine mammals are not unusual in the region.
Pete Ewins, an expert in Arctic wildlife at the World Wildlife Fund Canada, said the orca were still 1,000 kilometers (621 miles) from where they should be at this time of year.
"They got stuck (in Hudson Bay) and they're unlikely to get out," said Ewins, adding that killer whales are not accustomed to ice.
"These guys are on the edge and they might not make it through."
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OAKLAND, Calif.--()--Dr. Mark D. Smith, who has led the California HealthCare Foundation since its founding, plans to step down as president and CEO at the end of year, the foundation announced today.
?There is still a lot of work to be done. While I will assist the board and staff in making a smooth transition to a new leader, I will also continue to look for ways to make our health care system work better for the people of California?
?It has been a great honor to lead the California HealthCare Foundation in its mission to improve the quality of health care for all Californians,? Smith said. ?I leave the foundation knowing it is well positioned to continue this important work.?
During his tenure, Smith focused CHCF on catalyzing efforts to improve health care quality, promote greater access, and reduce the cost of care for the state?s most vulnerable and underserved residents. The Oakland-based philanthropy makes grants totaling approximately $37 million annually from a fund of $700 million. CHCF has granted over $500 million since Smith became the founding president and CEO in 1996.
?Mark Smith?s remarkable leadership over the last 16 years has focused the California HealthCare Foundation on a vision to improve the health care system where it matters most: in the clinics, the hospitals, doctors? offices, and wherever Californians go to find care,? said Ian Morrison, PhD, chair of the CHCF Board of Directors. ?While he recognized that the problems in health care are huge, Mark and his team were smart and innovative in targeting the foundation?s resources where they could most make a difference.?
Smith, 61, a physician and expert on state and national health policy, will continue his work as a member of the clinical faculty at the University of California, San Francisco, and as an attending physician at the Positive Health Program for AIDS care at San Francisco General Hospital, where he has practiced since 1992, including during his tenure at CHCF.
Under Smith?s leadership, CHCF focused on improving the way health care is delivered and financed in California through a number of initiatives, including:
Promoting research and policy analysis. From its founding, CHCF has supported sound decision making using evidenced-based research and nonpartisan policy analysis. CHCF has become a prolific publisher on issues of quality, access, and the financing of care covering both the commercial and public sectors.
Promoting transparency. The foundation has made significant investments in supporting transparency in health care delivery through publicly reporting quality data on hospitals, nursing homes, and long term care facilities, and building public websites that allow consumers to compare local facilities and provide health care leaders with benchmarks for improvement.
Improving clinical care. Smith focused attention on innovative ways to improve care delivery, including being an early proponent of using information technology at the point of care, challenging providers to deliver high-quality and cost-effective care, and promoting disruptive innovations like retail clinics and process redesign. He has also championed redefining the scope of work among clinical team members, to help ameliorate the need to train more doctors to do work that lower-cost members of the clinical team can deliver safely and effectively.
Training new leaders. The foundation initiated the CHCF Health Care Leadership Program at UC San Francisco in 2001. The two-year, part-time fellowship has trained 355 clinicians in management and leadership skills required to lead the state?s health care institutions in a rapidly changing and challenging environment. The program?s alumni now occupy leading positions in hospitals, clinics, medical groups, and government throughout the state.
Fostering innovation. The $10 million CHCF Health Innovation Fund helps accelerate innovation in care delivery by investing in new and emerging companies focused on lowering costs and improving access to care. While supporting improvements to the health delivery system, CHCF also has focused on the rise of alternative care delivery models such as retail clinics and the adoption and effective use of information technology.
Modernizing enrollment. CHCF has been a leader in promoting more efficient and consumer-friendly ways for eligible Californians to enroll in public programs. In 1999 the foundation supported the development of the first web-based eligibility and enrollment application in the United States, which it licensed at no cost to the State of California. More recently CHCF led the successful national public-private development of a first-class user experience design to streamline enrollment under the Affordable Care Act. The foundation has also recently focused on supporting the implementation of the ACA in California, and continues to monitor and report on its progress.
Supporting health care reporting. Recognizing the important role that the media has in promoting improvements in health care, CHCF has devoted significant resources to supporting health care journalism. Since 1998, the foundation has produced California Healthline, a daily digest of news, analysis, and opinion on the state?s health care system. In 2009, the foundation established the CHCF Center for Health Reporting at the USC Annenberg School of Communication and Journalism, which collaborates with media across the state on in-depth, explanatory journalism on critical health care issues.
?Mark has built a strong staff that is set on a steady course, focusing on the medical delivery and financing systems in California, with an emphasis on quality improvement, increasing both access and efficiency, and addressing the unsustainable cost of care to individuals and society,? Morrison said. ?The board expects the foundation to continue building on its successes in these areas.?
?There is still a lot of work to be done. While I will assist the board and staff in making a smooth transition to a new leader, I will also continue to look for ways to make our health care system work better for the people of California,? Smith said.
A native of New York City, Smith earned his bachelor?s degree in Afro-American studies at Harvard (1979), his medical doctorate from the University of North Carolina at Chapel Hill (1983), and a master?s in business administration with a concentration in health care administration from the Wharton School at the University of Pennsylvania (1989).
Prior to joining CHCF, Smith was executive vice president at the Henry J. Kaiser Family Foundation. He previously served as associate director of the AIDS Service and assistant professor of medicine and of health policy and management at Johns Hopkins University. He has served on the board of the National Business Group on Health, the performance measurement committee of the National Committee for Quality Assurance, and the editorial board of the Annals of Internal Medicine.
He was elected to the Institute of Medicine (IOM) of the National Academy of Sciences in 2001 and recently completed service as the chair of an IOM committee on ?The Learning Health Care System in America,? which issued its report Best Care at Lower Cost in September 2012.
Read a statement from the CHCF board of directors on Dr. Mark Smith?s legacy.
Smith will continue serving as CHCF?s president and CEO until a new leader is in place, which is expected by the end of 2013. The search for Smith?s successor will be conducted by the foundation?s board of directors. Inquiries should be directed to Carol Emmott of Russell Reynolds Associates at cemmott@russellreynolds.com or 415-352-3363.
The California HealthCare Foundation works as a catalyst to fulfill the promise of better health care for all Californians. We support ideas and innovations that improve quality, increase efficiency, and lower the costs of care.?For?more information visit us at www.chcf.org.
Source: http://feeds.businesswire.com/click.phdo?i=f9198f5c975467882ca1e7f9eeb9e81f
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| WEEKEND BLOWOUT: Every NEW or RENEWING paid subscriber receives 2 YEARS FREE.... Reuters rescind Phil Schiller's cheap iPhone "denial-non-denial" report in which Phil said cheap iPhone never "focus" of Apple...sorting out the semantics, is this confirmation that one in the cards? Cast your vote in "Today's Poll..." in the left column below or go straight to the results here. Weekend Highlights: FOSS Patents reports that Samsung vehemently opposes Apple's request for a re-hearing of the U.S. Nexus decision; Reuters reports that Apple won't blindly pursue market share, refining their position on the report from the Shanghai Evening News; Apple's rumored cheap iPhone was said to be denied by Phil Schiller, but Reuters has since pulled the report sending a mist of intrigue throughout the blogosphere, but what Phil stated is that cheap phones "will never be the future of Apple's products"; others say Apple already has a cheap iPhone in the iPhone 4; reports and opinions aplenty in our Apple/Macintosh, and Op/Ed sections; meanwhile in China, Tim Cook quoted saying China will likely overtake the United States as their biggest market; and Cook discussed with China Mobile chairman "bilateral cooperation" but didn't reveal much else due to confidentiality agreement between the two companies; report says Apple plans to open more than 25 stores in China; Kodak's patents approved for sale to Apple, Google alliance; Microsoft's Surface RT has been jailbroken to run OS X; Macworld feature shows how photographers can use their DSLR with FCPX; Don Melton posts another bit of history behind Safari's development and subsequent release; Apple scores Emmy for streaming engineering technology; Apple brings another Xerox "product" on board, this one is human, named Luca Maestri, who will become the corporate controller reporting to Peter Oppenheimer; Jimmy Iovine, CEO of Beats, said to have spent years selling music subscription service to Steve Jobs; AppleInsider reports that DoCoMo hoping to land iPhones as Japanese competitors gain steam; another batch of rumors that iPad mini 2 with Retina, and iPad 5 to debut this March; iOS 6.1 is being readied for developers; will Apple be doomed again?; looks like Samsung isn't finished copying Apple art, see here the similarity in these icons. This weekend's MacUpdate Promo offers 50% savings on ExactScan Pro 2.23.4. "ExactScan Pro is a powerful scanning tool designed for high-speed batch processing. With support for a dozen languages, the powerful Optical Character Recognition (OCR) engine creates simplified, searchable, digital files from your scanned documents. Transfer your documents from the file cabinet to your digital workspace with ExactScan Pro!" | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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