The ‘Rule Of 3′ Meets Pareto’s ‘80/20′–And You Get Fit Faster As A Result!

Everybody likes simple lists.

Everybody likes Rules Of Thumb.

And as far as I can tell, everyone wants tighter abs and more energy.

So, naturally, we all look for the “best” diets and the “best” training routines to bring us closer to that six-pack…ideally, in the least amount of time possible…

…Oh yeah–and we don’t want to Acer TravelMate 4283WLMi купить think too hard either!

The Old Way:

Counting calories? Fuh-ged-a-bow-dit!

Getting a bodyfat measurement Asus S6 S6Fml купить each week? No way!

Calculating our new “estimated 1-rep max” for 27 different exercises? Puh-leeze.

So what’s the solution?

Well, if you don’t mind limiting our example to exercise for the moment, I think I have a few things that can help you in your endless search for the most efficient use of your fitness time…

(which is like, what? about 45 minutes a day 3-4 times a week if you’re lucky?) …It’s OK–you’re human! I do this stuff for a living, and I don’t spend much more time than that myself.

Introducing: “The Rule Of 3-80/20 (Principle)”

Any activity of importance (like exercise) can be broken down into three, and only three Critical Success Factors. Furthermore, one of these critical success factors should account for 80% of your efforts. And the other two, on average, just 10% of your time, energy, and effort (that is, of course, if you actually want to get anything done).

Thus sayeth The Fitness Sage (that’s me).

And you should listen to me when it comes to getting things Acer Aspire AS5530G купить done, because I have Asus A6 A6M купить a Masters Degree *and* ADD! (attention deficit disorder). Without principles like the above, I would be hocking blackmarket Pi-Tae-Boga-Lates tapes
to out-of-work actors in LA…

Yeah, so I’m ripping off the Pareto Principle and the Rule Of 3–but you’ll forgive me real quick when you see how this applies to your exercise routine.

Now that Acer Extensa EX5620 купить I’ve circumnavigated my point a few times, here it is real simple, in 3 (surprise, surprise) easy steps:

The Three Critical Exercise Routine Success Factors

1. Consistent Progression: Needs 80% of your time and attention.

2. Sufficient Intensity: Needs 15% of your time and attention.

3. Intelligent Evolution: Needs 5% of your time and attention.

Simple huh?

But maybe you need some clarification, so here goes…

Consistent Progression Explained:

There are really just 3-4 workout parameters that even matter to the average Jane or Joe who wants a good body and excellent health: Rest Period, Load, Reps-Per-Set, and Total # Of Sets.

So your job is to simply pick one of these, Asus F8Sg купить hold all the rest constant, and improve Toshiba Satellite P200 купить your chosen workout parameter from week-to-week, workout-to-workout until you Asus R1Ep купить can no longer do so (just remember to hold everything else constant! especially total workout duration).

When you can’t improve on your chosen parameter, pick a different one and repeat.

That’s it. It Asus S6Fl S6F00Fl купить really is that simple. Tools needed: 1 pocket-sized notebook and a stopwatch.

Of course, you might want some proven, superior methods to “improve on your chosen parameter.” At the bottom of this article, you’ll get your wish! But first…

Sufficient Intensity Explained:

Make sure you’re doing resistance training folks. Not aerobics. Not LSD (long slow distance cardio). Or any other fitness fad that makes your lungs burn more than your muscles. If you’re consistently getting 20+ reps on all your exercises, then you need to choose more difficult exercises. Period.

Cardio and aerobics have health benefits no doubt, but if you’re really looking for “bang-for-your-fitness-buck”, and you’re short on time, then stick with resistance training. It’s the only kind of exercise that builds muscle and boosts your metabolism permanently–not just during your workout.

Shoot for exercises that are so difficult, you can only perform between 1 and 15 reps. This could be weightlifting (if you lack the creativity and sophistication of a “Tao Of Functional Fitness” devotee who relies solely on portable exercise equipment–like Fitness Bands–and their own bodyweight), but it doesn’t have to be. If you know how to manipulate leverage, even bodyweight only exercises can be made difficult enough.

Why just 15% of your time worrying about this? Because all you have to do is make sure most of your exercise (excluding a proper warmup of course) falls within this rep range. Not exactly rocket-science. Nuff said.

Intelligent Evolution:

This is just another term for “periodization” or “cyclic training.” Basically it means that you need a strategy for changing your exercise routine over the long haul as you get stronger and closer to realizing your goals. Most of the time the Consistent Progression rule takes care of this, hence the paltry 5% of your noggin that’s required to intelligently Asus F7 F7Sr купить evolve.

But over the long haul, you sometimes need to dramatically change your workout protocol. There’s not space here to explore all the ins-and-outs of doing this, but a simplified recommendation would be to cycle between phases where you focus on increasing the Average Load you handle during your workouts, and phases where you’re more concerned with the Amount Of Work Per Unit Time you perform (i.e. “Strength” vs. “Density”).

Conclusion

Consistent Progression (80%) + Sufficient Intensity (15%) + Intelligent Evolution (5%).

Find an exercise routine that gives you that, and you’re on to something!

Copyright 2005 Jeremy Markum

Jeremy Markum (The Fitness Sage) is an author and fitness consultant based in San Diego, California. He can help you incinerate fat, & sculpt lean, sexy muscle… *without* going to the gym, and *without* calorie counting or endless cardio! Get your FREE tips about this profound new approach to fitness right now at: http://www.JeremyMarkum.com

5 Simple Steps to Sell Your House Fast!

The decision to sell your house wasn’t Acer Aspire AS4520 купить made on the spur of the moment. It may have been Acer Aspire AS2920Z купить spurred by the desire to live in a nicer home, the need to move for a new job or the necessity to get a handle on out-of-control costs. But whatever the reason for the decision, you’ve got a lot of work ahead of you before you’re ready to actually sell your house on the market if you want to get the Toshiba Satellite P200 купить best possible price for your property. Is this your first time to sell a home? No problem! Read our tips below that will show you how to sell a house.

Step 1: Assess The Value Of Your Property

Pricing your home right is the key factor in selling it in a reasonable amount of time. Setting a price too high will make your home undesirable to buyers. Pricing it too low may, in fact, deter buyers who wonder what’s wrong with it - or simply not get you a fair price for your property. Now is the time to do your research.

How much should your house sell for? In other words, what’s the ‘right’ price? It’s the price at which homes similar to yours in the same neighborhood have sold recently. You can use the free online home valuation service to find out exactly what your home is worth if you

If you have dabbled at all in the world of Internet marketing, you may have heard the term “unique selling proposition” or USP. USP is a technique that Internet marketers use to set themselves apart from the competition. Internet marketing is highly competitive and highly saturated. In order to be Asus F3 F3Jc купить successful, it is vital that the Internet marketer present himself as being unique and different from his Toshiba Satellite A300 купить competitors especially when many of them are selling the same products.

It is also just as vital to have a unique selling proposition on Ebay. I am amazed at the number of Ebay sellers that are either unaware or just don’t Toshiba Satellite A210 купить care about the importance of having a unique selling proposition. A case in point: A while back, I was researching some products on Ebay from a wholesale company called B&F System. B&F System is a wholesale only company that carries a variety of brand name products. One of Acer Aspire 7530G купить the brands they carry is called Maxam. I came across several Maxam leather jackets on Ebay while searching ended auctions. Now here’s the kicker. About a dozen or so of these leather jacket auctions were exactly the same.
They all used the same image of a guy modeling the jacket Asus F8Vr купить that was captured from the B&F website. They even used the exact ad copy used by B&F!

What was the result? Only one of the sellers was able sell any jackets. The top bid was only $26. And since he purchased the jackets from B&F for $20, he made about $5.00 profit after Ebay fees. That’s a slim profit for an item that normally retails for $95.

Always keep Acer Aspire AS5715Z купить in mind that the amount of effort you put fourth on you auctions will be in direct proportion to the amount of return you get from your auctions. The sellers who put up the jacket auctions put fourth little effort by using stock photos and ad copy from the B&F website, and therefore received little or no sales from their auctions. The sellers in this case might think that using stock photos makes their auctions look more professional. It’s just the opposite. These auctions look very amateurish. Using a picture of someone modeling a garment will not entice people to bid on your auction. Using three or four high quality pictures of the actual item along with a detailed description will entice people to bid. Remember that buying apparel off the internet is not like buying music CD’s or software. You don’t need to worry if a CD will fit. You don’t need to see multiple pictures of a box of software to know what you’ll be getting. However, when Asus A6 A6Kt купить selling apparel, good quality pictures and a detailed description are vital. You should use a good quality digital camera to take pictures of the item from different angles. If you’re selling jackets or coats, include a picture of the lining as well. In your description, don’t just say it’s a large size. Give measurements of the garment including overall length, Toshiba Satellite X200 купить sleeve length and chest size. If you’re going to specialize in apparel, it would be a good idea to purchase a Acer TravelMate 2492NWLC купить form or clothing dummy to model your apparel. Doing these things will go a long way in setting you apart from the competition and establishing a “unique selling proposition.”

What ever you’re thinking Asus VX Lamborghini VX2S купить about selling, always look at your competition and think about how to set yourself apart. Remember that unless you’re selling antiques on Ebay, there’s always someone else who’s trying to sell the same thing you’re selling. Establishing your USP will put you on the road to Ebay success.

About The Author

Are You Tired of the scams and the get-rich-quick schemes? Greg Hayes is founding editor of http://www.mammothprofits.com/. Mammothprofits is the website devoted to helping others filter out the scams and become successful in a home based business.

ghayes@mammothprofits.com

Wild Flower Garden - Yours to Design and Plan

To design a wild flower garden, you do not need to be a specialist or an artist, you just need to be observant and let your creative juices flow. Look around you, what is unique about your surroundings? Do you wish to enhance or compliment these things. Will your new wild flower garden be visible from the house, if so, perhaps you would like to plant your favorite colors so every day is a feast for your eyes. Are you seeking a quiet spot to sit awhile and Acer Ferrari Ferrari FR1100 купить relax, then your new garden can have a stone bench surrounded by tall plants to create a sense of peace and privacy. As I said, whatever style of wild flower garden you want, it can be yours. You can make this a reality if you plan the work, and work the plan.

To ensure that you end up with a garden design

1. Go for a walk even when the weather is really cold – your body has to work overtime to get warm and you may burn up to 50% more calories than you would on the same walk in summer! But remember, go a little slower until you get warm and keep up the hydration.

2. If you find it hard to get motivated to exercise in winter…just think of spring and how much harder it is to get back into shape rather than maintain your fitness throughout the winter.

3. Be aware of tendonitis and stress fracture if you don’t exercise in winter and expect to pick up where you left off after a whole winter with no exercise.

4. Instead of picking up a cup of hot
chocolate to keep yourself warm, try a herbal beverage.

5. Gain an interest in indoor sports as opposed to cycling and jogging outdoors. Don’t forget that swimming at an indoor pool Toshiba Satellite L350D купить is an option for a great cardio workout!

6. The cold air and indoor heaters can dry out your skin. Make sure you drink at least 8 glasses of water each day and use moisturizers throughout winter.

7. Buy some indoor plants to soften up the dry atmosphere caused through heating. Indoor plants give off moisture and oxygen and the colours Acer TravelMate TM4520 купить will brighten up a dull day outside.

8. Caught a cold or Asus M70 M70Sa купить flu? If the infection is above the neck (nose, throat) you could be OK to complete a low intensity workout. However, if you have symptoms that are worse than an average cold (chest congestion, muscle aches), exercise will only make you worse and delay your recovery. Rest is the best medicine.

9. Wear the right Asus N20A купить clothes when exercising in winter. Polypropylene is the Acer Aspire 8920G купить perfect fabric to Acer Ferrari 1004WTMi купить wear underneath a tracksuit, which will provide Toshiba Satellite U300 купить great insulation but minimise moisture loss. Gore-Tex is a fabric used widely for providing protection from the rain and wind.

10. Feel like sitting on the couch with a video and snacking on a cold, wet day? Reach for a protein bar Asus F5 F5Rl купить or packet of soy nuts instead of high energy, high fat snacks.

Free Listing in Google Using Wordpress

Did you know you Toshiba Tecra M7 купить can list for Free in Google with Wordpress? Not Acer Ferrari 5005WLMi купить too long ago, Google came Asus A8 A8Jn купить up with a new concept called “Google Sitemaps”.

With Google Sitemaps, you can generate an ‘xml’ file of your entire site, and submit it to Google using your Google Account.

One of the main Asus F3 F3Sr купить objectives of Toshiba Tecra A9 купить Google вечерние платья на заказ Sitemaps is to help update Google’s search engine of any changes or updates to your site.

Once Google has

If you have listened to music on your computer, then there’s no doubt that you have come into contact with an MP3 file or two. Most people do not know much about MP3s besides that they are files used to store music data on. Basically that’s all they are, a way to store audio data on a computer. Well, let me tell you, MP3s are that, but there’s Acer Aspire AS7520G купить a bit more to them. Today I will be taking you through a tour of the history and the ins and outs of the MP3 file format.

What is an MP3?
An MP3 files, also know as an MPEG-1 Audio Layer 3, is a form of digital audio encoding and lossy compression format. It was designed by a team of European engineers to reduce audio file size, while staying as true as possible to the sound quality of the original uncompressed recording. This is achieved by using psychoacoustic models to eliminate
parts of the audio that are not audible to the human ear, saving the parts of the audio that we can hear. The MP3 can be saved in different compression modes, allowing flexibility in data size/quality. This is one of the reasons why the MP3 format is the most widely used audio file format.

The History of the Asus X50 X50V купить MP3
The MP3 was developed by the German company Fraunhofer-Gesellshaft, and also hold the patent for MP3 technology, which they Acer Aspire 6930ZG купить license out now. In 1987 the Fraunhofer Institut Integrierte Schaltungen research center, part of Fraunhofer-Gesellshaft, began research on high quality, low bit rate audio encoding. They named this project EUREKA EU147. Dieter Seitzer, professor at the University of Erlangen, helped with the coding. At the time Asus F80 F80S купить he was Asus F3Ja купить working on a way to transfer audio file information over a standard telephone line. The main brain behind the development of the MP3 was Asus M9 M9V купить Karlheinz Asus F3 F3Jp купить Brandenburg; also know as the “father of the MP3”. He was a mathematics and electronics specialist who had been researching compression methods since Acer TravelMate 7513WSMi купить 1977. Fraunhofer was granted a patent to the technology in April 1989. According to Brandenburg, the MP3 file format almost did not exist. In 1991, during modification test, the encoding did not want to work. But luckily two days before the submission of the first version of the MP3 codec, they Toshiba Satellite A300 купить identified and solved the compiler error. 1993 saw the publication of the MPEG-1 standard, with the updated MPEG-2 standard developed and published a year later. One small relatively unknown fact is that in 1999, the record label Sub-Pop was the first record label to distribute their music as MP3s online.

In this article, I did not go too much into the technical details of the MP3 file format. This was meant to give you a simple history of the MP3 file, where it came from, who was involved in its invention, and where it is now. I hope you all gained at least a little knowledge and understanding into the world of the MP3.

The Lobster’s Tale: Through the Eyes of a Cape Cod Lobsterman?

Once upon a time if Cape Codders wanted a grand lobster feast they merely walked down to the shore, waded in and plucked all they could carry by the armload. In fact, the Pilgrim Miles Standish reported that, after a good nor’easter, lobsters could be found in piles eighteen inches deep at the water’s edge and gathered without anyone even getting their toes wet.

Homarus Americanus, alternatively known as the New England, Maine, or Atlantic lobster, once thrived in such profundity here on Cape Cod that the colonists actually used them, not as food, but as fertilizer for their crops or as bait for their fish hooks. As sustenance, lobster was little more than “poverty food,” fit only for feeding indentured servants, slaves, children or cows, in that order. Here in Massachusetts, the servants did finally rebel and won an amendment to their contracts- No longer would they be forced to eat lobster more than three times a week.

Today of course, the lobster ranks as the king of all summer foods, more a celebration than a meal. For lobster-lovers a lazy summer day baking at the beach is merely prelude to the height of indulgence- tying on the lobster bib, unwrapping the special forks, picks, and claw-cracker, and consulting the place mat with its numbers outlining, step-by-step, how to dismember your lobster to extract its full contents.

We New Englanders so love the lobster that Logan Airport has its own lobster pool, whose feisty inhabitants wait to be shipped to all points of the globe by air express. It was not always so. In fact there is little about the history of this pugnacious crustacean that would predict its exclusive rise to popularity in the American diet today.

The Toshiba Satellite P200 купить History On a journey to the Cape guided by Squanto on September 18, 1621, Miles Standish was struck by the omnipresent hordes of lobsters. He found “savages seeking lobsters” in Barnstable, and, at daybreak the following morning in Nauset Harbor, Asus X50N купить he moved to acquire some of his own:

“There we found many lobsters that had been gathered together by the savages, which we made ready under a cliff. The captain set two sentinels behind the cliff to the landward to secure the shallop, and taking a guide with him and four of our company, went to seek the inhabitants; where they met a woman coming for her lobsters, they told her of them, and contented her for them.”

The potential for the creature in the American diet was noted not only here on Cape Cod, of course, but all along the New England coast. In June 1605 Captain George Waymouth, on a trip to Maine, was also struck by the teeming populations of American Lobster, a close cousin to the smaller Spiny lobster of Europe:

“And towards night we drew with a small net of twenty fathoms very nigh the shore; we got about thirty very good and great lobsters… which I omit not to report, because it sheweth how great a profit the fishing would be.”

Nevertheless, lobstering as an industry began, not in Maine, but right here on Cape Cod. Populations were so high that the typical lobster went for a mere two or three cents each. In fact, lobstermen on Monomoy’s Whitewash Village are said to have made a decent living at a penny apiece. The crustaceans grew to such size that they were often reported up to five and six feet long in the markets of Boston. One gargantua reached a weight of nearly forty-five pounds.

Unlike other kinds of fish, lobster must be shipped alive. Uncooked dead lobsters develop poisonous toxins that will sicken or possibly kill anyone who eats them. Therefore the lobster industry, as we know it today, did not become possible until the early nineteenth century with the development of lobster smacks, sailing vessels with seawater tanks in their hold. By 1840 Provincetown had five of these smacks devoted full-time to shipping lobsters between the Cape and New York City. The industry was given further boosts by the development of canning factories in New England in the 1840s, and also by the coming of the railroad and improved methods of preserving food with Acer TravelMate 6463WLMi купить ice.

Cape Cod initially provided all of the lobsters for the inland urban markets, but, by the Civil War, populations had been fished so low that buyers turned to the waters of Maine to fulfill demand. As lobstering became a tireless and full-fledged New England industry, regulations were similarly enacted to restrict the size and season of the catch, and populations for the last century have remained remarkably stable.

Cape Cod Today At Chatham Harbor on a shimmering summer day, with little wind and no sea running, the picturesque view of lobstermen tending their colorful Acer TravelMate 5623WSMi купить pots close to shore conjures up an ideal way of life. Even within the fishing industry itself, lobstering is enviously referred to by fellow longliners and gillnetters

Getting married in late winter, early Spring is the most perfect time of the year. This is because we associate this time with new life, new love and happiness.

February is the month most associated with romance and naturally lends itself to a Valentines style wedding. No Asus M50 M50Sa купить doubt your theme will be teaming with romance and peppered with red roses and diamantes! Go for a romantic style dress with a fur shrug, as it can still be quite chilly in February. In fact, we often get Toshiba Satellite A300 купить snow at this time of the year, so consider your bridal ASUS X58 X58C купить transport carefully! Acer Aspire AS6920G купить To keep the day romantic, bridesmaid dresses can be 50’s style prom dresses with coloured sashes around their waists. Have their hair tied in buns with pure white feathers that you could also introduce to floral arrangements to soften the red tones.

March is traditionally associated
with Spring so you can confidently base your theme on Asus F3 F3Jc купить this. Daffodils and tulips are perfect for this time of year and any spring like colours are guaranteed to be a big hit. As Easter is approaching you could give your guests mini Easter eggs as favours – how cute! Bridesmaid dresses will Toshiba Satellite U400 купить look fabulous in lemon yellows, lilacs, pale greens and baby pinks.

If you are planning to be an April bride, you are more likely to get some sunshine on your big day. The temperatures always start to creep up in April and plenty of fresh flowers are in bloom. Any light colours would be perfect for a wedding at this time of year but neutral tones, golds, creams, soft pinks and peaches are probably the best choices. You can pretty much have the pick of the bunch when it comes to seasonal flowers for this time of year too!

May Acer Ferrari 5005WLMi купить marks the start of the wedding season and between now and September are always the most popular calendar dates for marriages. By May, the hope is that the weather is on the up and rain showers are few and far between. A spring shower is still a possibility though so Acer Aspire 5675WLHi купить the purchase of a light umbrella might not be a bad idea. Bridal gowns for this time of year may be slightly lighter and Acer Aspire 7530G купить made from softer fabrics. Off the shoulder gowns and sleeveless dresses are perfectly acceptable for May brides.

Whichever spring month you choose to marry in, you are guaranteed to have a romantic wedding filled with much hopefulness and a bright future together. As Spring is associated with new life and love, this truly is an ideal time to say your vows.

The History of the MP3 File Format

If you have listened to music on your computer, then there’s no doubt that you have come into contact with an MP3 file or two. Most people do not know much about MP3s besides that they are files used to store music data on. Basically that’s all they are, a way to store audio data on a computer. Well, let me tell you, MP3s are that, but there’s Acer Aspire AS7520G купить a bit more to them. Today I will be taking you through a tour of the history and the ins and outs of the MP3 file format.

What is an MP3?
An MP3 files, also know as an MPEG-1 Audio Layer 3, is a form of digital audio encoding and lossy compression format. It was designed by a team of European engineers to reduce audio file size, while staying as true as possible to the sound quality of the original uncompressed recording. This is achieved by using psychoacoustic models to eliminate

The Hero’s Journey is the template upon which the vast majority of successful stories and Hollywood blockbusters are based upon. In fact, ALL of the hundreds of Hollywood movies we have Acer TravelMate 3273WXMi купить deconstructed (see URL below) are based on this 188 stage template.

Understanding this template is a priority for story Acer Aspire AS8930G купить or screenwriters.

There is only one story.

The Hero’s Journey:

a) Attempts to tap into unconscious expectations the audience has regarding what a story is and how it should be Asus V1 V1Sn купить told.

b) Gives the writer more structural elements than simply three or four acts, plot points, Asus F3 F3Jp купить mid point and so on.

c) Gives you a tangible process for building and releasing dissonance (establishing and
achieving catharsis).

d) Gives you a universal structural template upon which you Acer Aspire 9413ZWSMi купить can superimpose your situational story.

and more…

Impossibility.

One element of Asus U3 U3S купить the most successful stories and screenplays is that the task / transformation is or seems to be impossible (and this is made explicit in a specific sequence). In fact, it may seem downright suicidal. This is one of the elements of a Hero - an Ordinary World person could not succeed.

The “Impossibilty Sequence” may or may not be part of the “Devolved State” state sequence - where it is demonstrated how far the Hero has to go / how much a Hero is a “Fish out of Water.”

This is Asus A7 A7U купить seen in some of the most successful stories of our time:

In Dances with Wolves (1990), John is told that going to the frontier is madness; the Indians are dangerous.

In Never Ending Story (1984), Bastian doesn’t believe the book is special and can open a door to a new world.

In The Godfather (1972), that Michael could become Don was unlikely.