Buying a Gaming Notebook

When I work with my clients, one of the key elements that I incorporate into all of our workouts is INTENSITY.  In my view, intensity is the most critical aspect of any exercise regime and can mean the difference between someone who reaches their goals and someone who doesn’t.  Increasing your workout’s intensity will stimulate your body to burn more calories and induce a greater cardiovascular response.  It will also allow you to have a more time efficient workout. polar f55

If you are looking to burn fat and become more toned, then increasing your exercise intensity is critical.  Many people have the misconception that if you workout at a higher intensity you will no longer be burning fat since you will be in your “cardio zone”.  Whereas, if you keep your intensity low for a longer duration you will burn more fat since you will be in your “fat burning zone”.  Let me clarify this for you once and for all.  By training at a low intensity (<70% max) it is true that you use fat as your predominant source of fuel.  While exercising at a higher intensity (>75% max) your main fuel source is carbohydrate but you will ultimately burn more calories.   And since 1 pound of fat is equivalent to 3500 calories, the ultimate goal is to burn as many calories as possible to create a negative energy balance!
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One of the best ways to achieve this intensity is through the use of full-body compound circuit training (strength training) in conjunction with interval training (on the cardio equipment).  The benefit of full body compound training is that since it utilizes more muscle in any given movement you burn more calories.  The intensity of the workout also means that each exercise becomes more challenging as your heart rate is sustained at a much higher level.
heart rate monitors
Here are a couple of benefits to following an exercise program combining circuit training and interval training:

1.    Intervals and circuits vastly reduce boredom.  Traditional steady state cardio training and/or weight lifting can become quite boring.  Interval training and circuit training offer more variety and excitement to your workouts.

2.    Interval training increases post-exercise energy expenditure (calories burned following exercise) more than steady-state exercise, which means that more fat is burned. After intense exercise, the body needs extra calories as it works to repair muscles, replace energy stores (i.e. carbohydrate) and restore the body to its normal state (e.g. reduce heart rate). As this can take many hours, you will keep on burning more calories long after the workout is over. In fact, research shows that metabolic rate is higher for several hours following interval training compared to steady state exercise.

3.    Interval training burns more calories.  As an example, 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories, whereas 30 minutes of intervals will burn approximately 584 calories!

Here is a sample workout that will leave you huffing and puffing:

Warm-up
bike, treadmill, elliptical, rower                5-10 min

Circuit (45 seconds for each exercise, with 15 seconds rest between exercises)                                        5-7 min
Lunge walks with lateral raises
Plank (on stability ball)
Squats with medicine ball shoulder press
Push-ups
Side Bridges
Reverse Pull-ups
Burpies

Interval Training (cardio equipment)
20 sec @ 100% : 40 sec @ 70% x 5             5 min

Repeat Circuit and Interval 3 times

Total Workout Time:                    45 – 60 min

If you would like to experience what an intense workout feels like then please inquire about the revolutionary Fitter U MP3 personal training program!  For a fraction of the cost of regular one-on-one training, this proven MP3 program will ensure you get to your fitness goals in less time!

Written by Yuri Elkaim, BPHE, CK.  Do not reprint without permission.  © 2006 Total Wellness Consulting.

When I mention the word “cerviche” to people I am usually questioned, “what the ___is that?” After they taste my recipe for true Mexican cerviche they are begging me to teach them how to make it.

First let me explain why I call it authentic Mexican cerviche. I lived in the Yucatan Peninsula over 20 years ago at the beginning of the birth of Cancun. I worked on boats every day and learned to make Mexican food dishes from the natives I worked with.
One of my favorites has always been cerviche because it is very fast and easy to make and it is very light and cooling on hot days.  Cook Employment

So what is it and how do I make it? Well, for starters there are several different types of cerviche. It can be made from Conch, a large shellfish found all over the Caribbean, shrimp, or a white meat fish such as snapper, trout, etc. We used Spanish Mackerel a lot as well when I was in Cancun.

The recipe is the same regardless of the meat you choose so let me begin.

For a refreshing snack that will feed six to eight people you will want about a pound of meat filleted and deboned. You will need a couple of large tomatoes, several limes or a couple bottles of lime concentrate, an onion, and several chili peppers. If you are averse to really spicy foods you can substitute less spicy peppers.

The first thing you do is cut the meat into small fingertip sized chunks and place in a large bowl with a lid so you can shake the mixture up easily later. After you have the meat cut up pour just enough lime juice over it to cover the meat thoroughly, shake it up and put it to the side.

Next cut up your tomatoes into small chunks and scrape them into the mixture, then your onions and peppers and so on.  Be sure to cut the peppers extra small.

If you like a little more seasoned taste you can sprinkle a little of your favorite spice on it although most people prefer to eat it as is.

Let the mixture chill in the refrigerator or on ice for at least one hour then serve with tortilla chips or crackers washed down with a good cold beer.
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Let’s start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall for this trap, especially when they do not have qualified trainers with them. They get overly excited and lose patience. They try to produce in two weeks what often takes years to accomplish.

They begin by going all out right from the start doing as much as they can. The next day, their joints and muscles lock up in pain. Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out smooth and easy.

Here is a warm-up routine to do 1 set of before every workout, but doing 3 sets of these alone can be a pretty good workout; particularly if you are a beginner. Also its a good idea to have heart rate monitor watches to get the most out of these exercises.

LEG STRETCH
Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance.
Slowly, raise yourself with your left leg to a standing position.
As you stand, spread your feet wide apart.
Repeat this for ten counts.
Do steps 1 to 4 again; this time, alternate the legs’ position (left becomes right, and vice-versa).
This exercise warms up your legs, calves, and abdomen.

LEG SQUAT
Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax.
Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat.
Then raise yourself as you straighten your legs back to a standing position.
Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up.
This exercise warms up your leg muscles, calves, and the muscles in your abdomen.

TRUNK TWIST
Stand with your feet about 3 feet apart. Relax.
Place your hands behind your head with your elbows out to the sides.
Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.
Do the same to your left side.
This exercise warms up your legs, back muscles, and abdomen.

ARM ROTATION
Stretch out your arms to your sides. Keep them level with your shoulders.
Simultaneously rotate both arms to the front. Do this 20 times each rotation.
This exercises your shoulders, arms, and back muscles.

ARMS PRESS
Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards.
Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds.
Do this ten times. Exhale as you push, and inhale as you relax.
Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right. If your left fingers point to the right, your left hand should be under your right hand.
Push both palms against each other, the left palm pushing upwards, the right palm pushing downwards.
Exhale as you push, and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures.
This exercises your forearms, arms, shoulders, and latissimus muscles (the muscles at the sides that give your body a V shape).

NECK PUSH
Gently move your head to your right side while your right hand gently pushes back against it. Do this once.
Gently move your head to your left side as your left hand gently pushes back against it. Do this once.
Gently move your head backwards as your left or right hand gently pushes back against it. Do this once.
Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once.
This exercise strengthens your neck muscles. Never do neck rotations.

PUSH-UP
Do slow push-ups from 10 to 15 counts.
This exercises your arms, chest, shoulders, part of your abdomen, and part of your back muscles.

JOGGING
Jog in place for 3 minutes.
Then jog in place a lot faster for 2 minutes.
Then jog in place with a normal pace for another 3 minutes.
This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.

There! That ought to do it. After doing the above warm up exercises for some time, you should be ready start doing regular weight training and cardio workouts. Then just do 1 set of these exercises to properly warm up before you start each workout.

Should Parents Care About Video Game Ratings

As we all know, video games have become the new scapegoat of violence in our world and the media have been having a field day with its covering of violent games sucha as the GTA series. GTA 4 and its sequel GTA: Vice City has sparked record sales as well as protests and news reports across the globe. A great deal of these protest are to shed light on the content video game present.
ps3 games

We all know that GTA was not the first game to cause measure backlash.In 1992 a gorey fighting game that goes by “Mortal Kombat” hit the arcades with great fanfire and media coverage. Therefore the debate on how violence in video game affect audiences have been going on for almost 20yrs.

I believe the media coverage is just a hype to sell more games and not an actual debate to benefit the public. First, the active role required by video games is a double-edged sword.This aspect of videogames help educational and simulations being easier and more motivational. This can also have the impact of making violent games more influential than violent tv. No longer games like mario and sonic took the lime light but violent games such as mortal kombat took over with the exception of the Nintendo Wii…which has been outselling the violent games.Recent video games reward players for killing innocent bystanders, police, and prostitutes, using a wide range of weapons including guns, knives, flame throwers, swords, baseball bats, cars, hands, and feet. Some include cut scenes (i.e., brief movie clips supposedly designed to move the story forward) of strippers.Naturally in some of the games the player can be the protagonist or the villian.

playstation 3 console

We see all these things and say “wow” these things are bad for kids but at the same time there are worst events taking place in reality that kids have to face. Having parents playing a greater role is the key. More than video game violence i think the neglect by parents are a great factor to juvenile delinquency. The funny thing is, the game that are being called to be censored are games that are marketed to adults but many of these parents dont pay attention to know this. The ESRB rate video games so we can distinguish who it is being marketed to. Just like a movies rating the game rating is a barrier to prevent children seeing things that are not meant for them to see. The GTA series is M or mature, suitable for people seventeen or over.

Yet that doesn’t stop parents from buying it for their underage kids. In fact, there are many instances where a teenager will be refused from buying a certain game. Their parents are brought in to confront the store manager and the manger explains the rating system, but the parent buys the game nonetheless.

Related Information
Are Video Games Becoming Too Violent?
Video Game Popularity And Violence

With over 17 million weapon combinations, four player co-op, and gunplay that rivals the best gaming, Gearbox Software’s Borderlands is the sleeper hit of the holiday season. Combining the nonstop loot drops of popular RPGs like Diablo with the solida fundamentals of first-person shooters, the unique title captured gamers’ imaginations and absorbed them into the wasterlands of Pandora. How tricky was it to create this game, and what kind of spport will Gearbox give it in the coming years?Gearbox co-founder, president, and Ceo Randy pitchford took

Should I Buy A Gaming Computer?

If your a gamer then your computer should reflect it, but buying a gaming computer is differentfrom buying a general one. One thing to keep in mind is that gaming notebooks tend to be on the expensive side.

playstation 3 console

In realestate location is the key, well with gaming notebooks the crucial component is the video card. General purpose notebooks have minimal graphics processing power and therefore cannot cater to most modern games. You definately need a video card with morw than 128mb of RAM with good processing speed.The video card is the heart of a gaming notebook so getting a notebook with a good video card is important.

After game card the next thing i would consider is the system RAM.Even though 256mb is enough for simple task such as browsing the net, we are not talking browsing the net here. However for a decent gaming notebook you will need 1gb of RAM or more if possible.A lot of games now use upward of 1gb of RAM. Video games can be extremely demanding on computers so its a great idea to have 2GB or more Ram.

ps3 game console

Battery life is also important. If you took my advice and get a machine with decent system RAM and game card then you will need to make sure it can handle the power strain. Getting a high quality battery will ensure you wont be searching for a power-point everywhere you go. IMost people understand the concept of having extra keys but cant understand why they would need an extra laptop battery.

With the few points i made above you are now sufficiently arm in the task of finding a great gaming notebook. Most manufacturers have pre-built gaming configurations.

Related Information
Investing in a gaming notebook
Buying a Gaming Notebook

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