fabiochiu/medium-articles huggingface dataset:
HOW TO LOSE BUTT FAT
By: Osalope Oluwasola
Tags: Weight, Weight Loss, Weightloss Recipe, Fat Burning Foods, Weight Loss Tips

It’s typical for us to sag in various regions as we gain weight, and our butts are no exception. It is essential to understand the most excellent strategies to burn fat to tighten up that area. Many people decide to lose weight but fail because they are inconsistent with their diet and activity.

Even if you consider yourself to be a healthy eater, there’s a good chance you’re eating the wrong things more often than not. To lose fat in the buttocks, we must first improve our eating habits and engage in regular physical activity. Of course, it’s easier said than done. Still, once we’ve incorporated these good behaviours into our daily routine, all that’s left is to perform specialized exercises to tone up the area.

BEST FAT BURNING BUTT EXERCISES

Before focusing on toning exercises, it’s critical to understand which workouts are most effective in burning fat. Many people become engrossed in long, steady-state cardiac workouts. While practising cardio is better than doing nothing, it isn’t as effective at burning fat as other forms of exercise. I like to combine bodyweight exercises such as callisthenics with interval training.

Because our bodies do not become habituated to performing the same activity repeatedly, these workouts are effective. Interval workouts keep things exciting and keep us from hitting a rut. Aside from that, you continue to build muscle, which is essential for fat loss. Interval training also has the following advantages:

· Workouts that target the entire body

· Exercises with a lot of intensity

· Exercises that are not too long

Toning your buttocks is as simple as completing particular workouts like squats, lunges, step-ups, and deadlifts once you’ve gotten into the habit of burning fat. Squats and lunges, in particular, can be effective. They can also get utilized during interval training sessions. You can mix them both with free weights like dumbbells for an added challenge and help create even more muscle.

It’s also critical to avoid sabotaging your efforts by consuming an unhealthy diet. Avoiding processed foods is a simple method to keep your diet simple. Keep your food natural and free of unneeded ingredients. Simple carbohydrates, in particular, should get avoided. Sugar that gets refined is the main offender, so keeping an eye on it will avoid gaining any more weight.

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“What you need to know before trying Keto”
By: Normal Guy
Tags: Diet, Weight Loss, Health, Fat Burning Foods, Keto Diet

The keto diet is a great way to lose weight. Studies show that it can lead you down an energy efficient path, while simultaneously increasing your mental clarity and promoting positive moods all day long!

The benefits of the Keto Diet for Weight Loss include: * Lowering Your Calories intake/Restricting Caloric Value (CRV) by 20% or More Than Normal Eating Guidelines Allowance Is One Of The Most Effective Strategies To Help People Achieve And Maintain Their Ideal Bodyweight.* Reducing An Organic Acids buildup In Our Bodies Promotes Relief From Headaches Lacklustre Moodiness irritability Depression anxiety sensation sickness etc.. So What Are You Ready With Excited Let’s Start Using This Method Right Now Not.

It’s a Lifestyle not a diet

The keto diet has been shown to help people lose weight. This is because the high fat and low carb intake limits your body’s ability to produce glucose, which it uses for energy instead of fats when on a Ketogenic Diet. The result? You feel full from not having any carbs in your system so cravings disappear almost immediately!

It’s a Lifestyle not a diet

The keto diet is a low-carbohydrate, high fat eating plan that has been shown in studies to help people lose weight. It’s also known as “ketogenic” or “keto” for short and first came about during the 1920s when researcher Dr. George Hrabuspec began testing his own children on an energy restricted diet of 75 grams net carbs per day without sweets while monitoring their blood glucose levels using an artificial sweetener called cyclamate as part of research into diabetes treatments since there was no such thing back then!

It’s a Lifestyle not a diet
THE TROPICAL SECRET FOR HEALTHY WEIGHT LOSS
By: Najib Snaike
Tags: Diet, Weight Loss, Health, Fat Burning Foods, Plants

THE TROPICAL SECRET FOR HEALTHY WEIGHT LOSS

Exipure is a tropical secret developed for healthy weight reduction assistance that is unique in that it contains eight exotic nutrients that are backed by clinical research. It naturally addresses the fundamental cause of weight gain and helps you healthily lose weight without causing any negative side effects. The supplement is made 100 percent legitimate by disclosing all of the contents on the label for user investigation to ensure the influence of the additional substances. The author has also included a return guarantee, which allows you to get your money back if you are dissatisfied with the outcomes. Exipure is a risk-free buy that will supply you with safe results.

Exipure is a revolutionary weight-loss supplement that combines the TROPICAL SECRET with dietary pills. With a combination of 8 unique nutrients that target low brown adipose tissue (BAT) levels, it supports healthy weight loss.

EIGHT clinically proven substances have been incorporated exactly in each capsule by the developer, enhancing the calorie-burning brown adipose tissue. The recipe contains no dangerous chemicals or additives, resulting in a healthy weight loss.

The two other substances are listed in the link bellow

Click HERE To Order Exipure From The Official Website
How To Lose More Than 20 Kg In 3 Months?
Tags: Weight Loss Tips, Weight Loss, Lose Weight Fast, Fat Burning Foods

the man from wales told how he lost more than 20kg in just three months.

in today’s modern world many people are struggling to gain weight and lose it.

that is why a few people lose weight unimaginably.

not many people will tell you the secret of how it all works.

be that as it may, a person from carmarthenshire, wales has revealed to a popular english media the secret of how he lost more than 20 kg in just three months.

In it, PE teacher Phil Bowen says his body weight has continued to increase over the years, despite being actively working.

Thus he has decided to lose this body weight somehow earlier this year.

He lost 107 kg before losing weight and reduced it to 88 kg in the next three months. She has heard about the diet diet available at the local pharmacy for weight loss and has tried it.

Not only this, he also took his wife with him. That diet plan is called the DA Group diet. This is an easy-to-follow diet plan for everyone.

It contains recipes we cook, a list of what foods to eat and products for weight loss.

Developed in 2012 by DA Group based on the Swansea area. Because it is readily available at the local pharmacy, many people have used it and reported a good result.

Phil Bowen, When I saw what people on this DA Group diet were cooking it really helped me.

Also, when you follow this, someone from that group will always be with you. I really did not expect to lose so much weight, I was surprised.

I could not believe I had done this in such a short time. My diet has changed now. Although I have eaten a lot before and will continue to eat.

Psychologically I needed more food but not physically.

Mainly I cut down on sugar, cut down on coffee intake and took tea instead. I learned to change everything I enjoyed, such as alcohol and soda water.

Furthermore, he says that when doing this diet, the capsules in it help to reduce appetite and absorb fat and sugar, which provide the right vitamins and minerals.

Currently I am getting a lot of benefits, by reducing my body weight. My self-esteem has skyrocketed. I run everything now and it feels good

It is a great motivator psychologically. I used to wear a 38 size shirt but now I wear a 34 size shirt.

I would definitely recommend this 100 percent to others.

A few people have lost weight so quickly that they ask if there are any side effects. But for me he has just finished telling them that my life has changed in turn.
Fat Burning Kitchen Reviews
By: Weight Loss
Tags: Fat Burning Tips, The Fat Burning Kitchen, Fat Burning Supplements, Fat Burning, Fat Burning Foods

You’ll find out exactly what “whole wheat” flour, forms of milk, sugar, and vegetable oils do to your body in the next few minutes… plus you’ll find out that it’s NOT your fault if you’ve failed to lose weight.

These things, widely pointed to by experts, the media, and even the government as “healthy,” are probably silently damaging the health of you and your relatives.

But you’re going to find out that you can eat MORE things, including tasty butter, milk, cheese, coconut fat, avocados, and juicy steaks, if you continue reading them.

If it seems strange to you, I’m going to explain more in the article The Fat Burning Kitchen The 24-Hour Diet Transition to Make Your Body a Fat-Burning Machine Inside this brand new software, you’ll find The true trick to making calorie-counting redundant… this is the same concept that will permanently remove your cravings and control your appetite instantly (it’s the same purpose I persona (Without enough saturated fats and cholesterol in your diet, you can actually HARM your hormone balance) The whole grain” fraud and why you are packing more bodyfat from whole grain crackers, breads, and cereals. pg.9 Why the whole milk might not be so good for you after all and the dirty truth about homogenized milk too. pg.29 The only moment when tilapia and salmon are NOT nutritious foods (plus the best alternatives) pg.36 A healthy burger solution for fat-burning? Yes-pg.60 Why might your belly fat be boosted by soymilk, tofu, and veggie burgers-pg.41 Can sports drinks stifle your fat-burning and help you mature faster? — pg.46 The only genuinely safe sweetener alternative…Even non-caloric sweeteners-pg.83 In certain animal goods, a shockingly good fat that really helps you burn weight & build muscle (it even helps to battle cancer)-pg.60 Why are egg whites actually Bad for you than whole eggs-pg.65 Do your fat reduction efforts harm diet sodas and other diet drinks? — pg.22 Is whole milk healthier than whole milk for you? There’s more to the story-pg.67 A sort of saturated fat that really helps improve your metabolism-pg. 112 The only moment that tasty creamy chocolate will also help stop the cravings of your sweet tooth (it even serves to raise your blood pressure!) pg.88 Does green tea or oolong tea also boost your metabolism and help reduction of fat? The facts pg.90 What fruits and vegetables are okay to use non-organic pg.94… and Lots of tricks to make you change your diet forever and push your body to burn fat more efficiently, while avoiding cancer, diabetes and heart disease as well.

Go To The Official Website For More Information
How to Lose Your LBS
Tags: Dit, Lbs, Lose Weight Fast, Fat Burning Foods, Lose Weight

Weight reduction has become a big issue in today’s society. People who are not intelligent or physically active believe that they will not be able to adapt to this fast-paced lifestyle. On the other hand, the global population of obese people is growing. People are dealing with serious weight issues. Which has an impact on their personal and professional lives. On the other hand, many are obsessing over their weight loss. The main problem they have is that they don’t have enough time to exercise. Because of their hectic professional schedules,

As a result, professionals working in this field, such as doctors, are trying new things to come up with novel weight-loss procedures. These concepts are based on the introduction of procedures that take less time and produce more substantial effects. They can do this by adding value to their customers’ lives. As a result, they will be able to expand their number of followers or clients for their firm.

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The teen who lost 175 pounds and fell in love with fitness
Tags: Weight Loss, Best Weight Loss Pills, Burn Fat Naturally, Fat Burning Foods, Supplements

The teen who lost 175 pounds and fell in love with fitness Hazel Dec 10, 2021·3 min read

Hunter Croteau had to go to the doctor to find out he was 367 pounds, because the scale at his home was no longer capable of weighing him. Once he graduated high school and with the help of his family, Croteau threw himself into a healthy diet. But two weeks in, he fell off the wagon.

"I knew lying in bed that night that I was not going to go back on the diet the next morning, and I needed to make a drastic step," Croteau told Yahoo! Lifestyle in July. His doctor suggested getting sleeve gastrectomy, which typically removes 80 percent of the stomach and therefore limits the amount of food a person can consume.

Croteau decided to have the surgery, even though he was "extremely nervous" going into the operation. "You're going into this building specifically because you're fat," he said. "It's almost like you're coming to terms with it in front of the world. You're saying, 'I need help. I can't do this on my own.'"

About a month after the surgery, Croteau began going to the gym, and he became increasingly interested in the science of fitness. Thanks to his workout routine and portion control, he lost 175 pounds in eight months and is now studying to become a certified personal trainer.

While he believes that the surgery was "totally worth it," Croteau also credits his love of exercise with helping him keep the weight off and stay in shape. "You need to fall into a habit of something you can maintain, something you enjoy," he said.
FEMALE FITNESS MODEL ASHTON PENNEY IFBB WELLNESS PRO
Tags: Fitnessmotivation, Fitness, Model, Fitness Tips, Cute Fitness Models

With her amazing body, Ashton Penney, who is located in the United States, has gained a legion of fans.

Ashton, a fitness celebrity of American origins, continues to gain popularity online and shows no signs of slowing down.

She spent endless hours in the gym and on a balanced diet in order to get her body.

She makes and prepares her own meals and follows a regimented exercise schedule, leaving nothing to chance.

She sets an example that others have been motivated to follow because of her incredible body and hard ethic.

Ashton was reluctant to take a day off from training in the gym because she didn’t want to lose progress.

She now recognises, however, that this was neither healthy nor sustainable.

Ashton now trains whenever she wants, based on her instincts.

She might even take a whole week off if she believes her body requires it.

High-volume training is the focus of Ashton’s exercises.

This means she works out with a lot of different sets and reps.

Ashton is known for doing up to 35 sets of workouts every training session.

This massive workload may appear ridiculous to others, but it’s something Ashton enjoys doing, and it’s paid off handsomely.

Ashton keeps her figure looking both attractive and strong by combining powerlifting and bodybuilding.

She does a lot of hard compound workouts with low repetitions for a week.

She practises isolated movements every other week, with reps ranging from 10 to 12.

Hotness overload
Diet #1 for Your Brain After 65, Says New Research
By: Andrea Smith
Tags: Healthcare, Fitness Tips, Aging, Food And Drink, Diet For Weight Loss

Photo by Ella Olsson from Pexels

A new study published in the journal Molecular Nutrition & Food Research found that plant-based diets rich in polyphenols as well as beneficial metabolites can help keep your brain healthy as you become older.

Nearly 850 persons over the age of 65 were studied in two French districts. As part of the study, individuals completed five neuropsychological tests over a 12-year period to monitor for cognitive impairment.(RELATED: 3 Unique Veggies That Fight Abdominal Fat?)

When it comes to cognitive decline and dementia, those who ate more polyphenol-packed foods and those with certain metabolites had a lower risk of developing these conditions. Among them:

Apples

Blueberries

Cocoa

Coffee

Tea made from green tea

Mushrooms

Oranges

Pomegranates

Wine made from red grapes

Study lead Cristina Andrés-Lacueva, Ph.D., from the Nutritional and Food Science Department at the University of Barcelona in Spain, says that a higher intake of fruits, vegetables, and other plant-based foods provides polyphenols and other bioactive compounds that could help reduce the risk of cognitive decline associated with aging.

She adds that not only do these meals appear to be protective on their own, but they may also function together to improve brain health. That’s especially true if artificial sweeteners, which were found to have a detrimental effect on cognitive impairment in the study, are pushed out of the diet.

Andrés-Lacueva believes that one of the most essential characteristics of this diet is that it boosts the good bacteria in your gut. A strong link between brain function and gut health has been dubbed “the second brain.” The brain and digestive system constantly exchange chemical messages, and these signals have a wide range of effects on the body, including the immune response and the regulation of hormones.

RELATED: Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals

According to Lisa Mosconi, Ph.D., author of Brain Food: The Surprising Science of Eating for Cognitive Power, this gut-brain axis can be important for both cognitive health and emotional well-being.

Sometimes, when one person is thrown off, the other gets hurt, sometimes very much. When we don’t eat well, our brain is the organ that is most vulnerable to damage.

Adding fiber and probiotics to your diet can help maintain your brain and gut healthy as you get older, according to a new study published in the Journal of Applied Physiology.

More stories about the Foods and FIGHT Aging:
How do I Start My Exercise I Don’t Know Anything About it? Don’t Worry We are Here!
By: The Good Fitness Vibes
Tags: Workout Tips, Fitness Tips, Fitnessmotivation

At first It is very normal for everyone to hesitate about going to the gym or for doing any kind of exercise . As of human psychology it is seen that every human being in this planet hesitates at first to do something they want to do and change their self .REASON?? the only reason is that they think is what will people think about them and how judgmental will society be about them. But let me say you that “Listen Carefully No Body Cares About Anything” the more you gonna think about them the more your mind will stop you from achieving things . if you wanna do anything in life just go for it ,”JUST GO FOR IT” Never thing about them do what your mind says do what your heart says.

Let me tell you top 8 Thing you have to do to start workout

1.LISTEN TO YOURSELF

2.MAKE A WORKOUT ROUTINE

3.MAKE DIET PLAN

4. LISTEN TO YOUR BODY

5.NEVER EXERCISE MORE THAN YOUR CAPACITY

6.NEVER GET DISTRACTED

7.LISTEN TO MUSIC WHILE WORKING OUT

8.SEE THE RESULTS

If you succeed in all this things than congrats “YOU ARE UNSTOPPABLE “ now go out and get your things done.

TO STAY UPDATED ABOUT OUR EXERCISE TIPS CLICK THE LINK BELOW

https://thegoodfitnessvibes.blogspot.com/
Kohisiva — Medium. How to lose your weight within 30 days…
Tags: Weight Loss, Instantweightloss, Fitness, Fitness Tips, Weigt Loss Tips

How to lose your weight within 30 days

I also suffered a lot to lose my weight from 90 kg and i tired lot of things to reduce my weight but i failed

After some days my friend suggest me some products to use and i followed that continuously

It was awesome i found that results within 10 days

I suggest that to use who are struggling to lose your weight



Here are the tips to lose your fat

Originally published at https://www.slideshare.net/share.

How to lose your weight within 30 days

I also suffered a lot to lose my weight from 90 kg and i tired lot of things to reduce my weight but i failed

After some days my friend suggest me some products to use and i followed that continuously

It was awesome i found that results within 10 days

I suggest that to use who are struggling to lose your weight

Here are the tips to lose your fat TO READ MORE

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Fit Tips: Put Your Chest to the Test
By: Robbie Anne
Tags: Workout, Fitnessmotivation, Fitness, Fitness Tips, Workout Routines

Happy Tuesday and Merry (almost) Christmas to the Queen Buzz followers. This is the last Fit Tips of 2021 and that means we’re ending it with another sweat-worthy workout. Chest Day. The chest region is just like any other muscle group in the body in that they need to be trained effectively in order to achieve the look you are seeking. Back in the 90s (one of the greatest decades ever), women were advised to not train chests as it could potentially shrink their chest region thus giving them a Schwarzenegger look. That is the furthest from the truth.

The chest muscles are just like any other muscles group in that they need to be stronger and more “toned”. Working out your chest, regardless of gender, will strengthen your pectoral muscles and possible give your chest a more lifted appearance. Lifting weights does not result in hulk-like appearance either and that “look” we often see is caused from strict dieting, strict weight lifting habits, and even the use of dietary pills/supplements. I’ve been working out for years, lifting heavy, monitoring my weight and food intake and as much as I love muscles, I cannot achieve the she-hulk look. It’s just not natural!

So what are the benefits to training chest? First of all, you achieve greater tone and definition meaning your chest region looks fuller and more defined. Also, by tying in a chest workout once a week, either solo or compound, you are able to avoid muscle imbalances. Basically ever seen a jacked dude but he obviously skipped leg day? Well, that imbalance can happen too can happen which is not only odd looking it is also dangerous. It can lead to poor posture, injury, and an overall imbalanced physique.

Something else to consider is that chest workouts can actually improve one’s figure. This means that chest exercises lift and build not only your chest but your shoulders and triceps. Many of your muscles work together during a typical chest workout. Lastly, chest workouts make you strong as heck! Pushups are pie, kickboxing is easy, and not to mention who doesn’t want to be strong? Check out my recent chest workout below for fitness ideas

Chest & Core Workout (One Giant Set!)

Complete a set of each of the 4 exercises below without resting in between. Once a full set is done, rest for 1 minute and repeat. Do this 3-4 times!

Decline Corkscrew Bench Chest Press (10-12 reps)

Decline Bench Press Ups (10-12 reps)

Decline Banded Push Ups (Do as many as you can until failure)

Banded High Plank Hold (30 second hold)

Even though it is only 4 exercises back-to-back, you will definitely feel it! This fast paced workout is a great way to activate your chest muscles and wake up your core. Be sure to read up on The Queen Buzz each week. Have a great holiday and a Happy New Year!

💛 Robin
Top 10 Most Weight-Loss-Friendly Foods on The Planet
By: Rizwan Ali
Tags: Healthcare, Fitnessmotivation, Fitness Tips, Wieght Loss, Wieght Loss Tips

Top 10 Most Weight-Loss-Friendly Foods on The Planet

No single food has the ability to soften the pounds, yet there are a lot of sound choices that can uphold your weight reduction endeavors when included as a component of a solid eating regimen. As well as being scrumptious increments to suppers and tidbits, practically every one of the 10 of these food sources contain fiber or protein (or both!) — supplements that convey with regards to keeping us more full longer. Counting them consistently during the week is a straightforward method for making

-1-Chia seeds

Imagined Recipe: Blueberry-Almond Chia Pudding

With regards to weight reduction, fiber is above all else. It’s satisfying in light of the fact that it eases back processing and keeps us feeling more full longer. This is really significant when we’re scaling back calories, a typical way to deal with weight reduction. Devouring a serving of chia seeds, around 2 tablespoons, fulfills an incredible 40% of every day fiber needs. Also they’re not difficult to join into dinners, particularly breakfast and bites, with food sources like breakfast pudding, berry jam and energy balls. Reward — chia seeds are perhaps the best food to assist you with going No.

2. Greasy Fish

The Dietary Guidelines for Americans suggests devouring two servings of fish every week since it contains fundamental unsaturated fats that we can just overcome our eating regimen. As well as supporting heart and cerebrum wellbeing, omega-3 unsaturated fats found in fish like salmon, sardines and fish might assist with lessening muscle versus fat. Fish is additionally high in protein to assist with checking hunger, keeping us full for a really long time. New fish is incredible, however can be pricy to buy consistently. Consider frozen fish filets or shrimp, which will quite often be more affordable, and don’t neglect canned fish to prepare simple salmon patties, fast sardine toast or an exemplary niçoise salad.

READ MORE
How Hard Should Your “Hard Sets” Be?
By: Mike Matthews
Tags: Exercise, Fitness, Fitness Tips, Strength Training, Weightlifting

To get the most out of strength training, you must ensure that your hard (heavy) sets are hard enough and produce high levels of tension in your muscles.

This is easy to do. Here’s how it works in the program in my new book Muscle for Life:

End all hard sets of bodyweight exercises 1 rep shy of muscle failure, which is the point where you fail to complete a rep. That is, continue hard sets of bodyweight exercises until you feel you have 0 good reps left in the tank.

End all hard sets of machine, dumbbell, and barbell exercises 2 to 3 reps shy of muscle failure (1 to 2 good reps left).

And how do you gauge this accurately and know how close you are to muscle failure?

It’s mostly a matter of trial and error, but once you get underway, you’ll quickly become attuned to how your form is holding up.

An easy way to develop this intuition is, as you’re approaching the end of a hard set, to ask yourself, “If I absolutely had to, how many more reps could I get with good form?”

Your instinctive answer will often be accurate, especially as you become more experienced.

Why not go right up to the point of muscle failure?

Mostly because it’s unnecessary for gaining muscle and strength and increases the risk of injury. As our muscles become fatigued, we can lose the ability to feel what we’re doing with our body and think we’re maintaining good form when we’re not.

Surprisingly, you’ve just learned one of the greatest “secrets” of successful strength training: knowing how hard to train in your workouts.

Many people don’t work hard enough and wonder why nothing changes, and many others work too hard and wonder why they’re always stuck in a rut and hurting.

You now know how to thread this needle effectively.

Want connect-the-dots simple beginner, intermediate, or advanced strength training programs that put this technique into effective use?

Click the link below to pre-order Muscle for Life now:

⇒ www.legionathletics.com/muscle-for-life-book/

Go for it!

P.S. If you do pre-order the book, make sure to keep your email receipt because I’ll be giving away thousands of dollars of glorious goodies, and there will be several ways to enter to win, including buying books, spreading the word, following me on social media, and more.

More details to come soon!
You Will Only Need This Nutrition Guide and Meal Planner
By: Jean Tabor
Tags: Healthy Lifestyle, Nutritional Guidance, Meal Planning, Nutrition, Fitness Tips

Burn fat, get fit and live a healthy life full of happiness.

Eliminate the inessential and make your life easier just remove all the guesswork when it comes to healthy eating and staying fit.

→ Get your meal planner and more recipes for FREE ($20 Value) when you buy the SUPP.UP Nutrition Guide.

The SUPP UP. No Bull Nutrition Guide makes sure eating stays enjoyable, teaching people how to provide their bodies with what they need most while focusing on their goals of fat loss, maintenance, or muscle gain.

It gives you the ability to turn your kitchen into an effortless food lab, making meals nutrient dense while preserving your freedom to choose what you want to eat, without sacrificing favorites.

The SUPP UP. No Bull Meal Planner works with the nutrition guide.

It gives you a no-nonsense approach to breakfast, lunch, and dinner, correcting mistakes you’ve learned by providing (as it says on the cover) a meal planner and additional recipes, which will ultimately improve overall body composition and encourage fat loss.
5 Things That Actually Helped Me Lose Weight This Year… for real this time!
By: Soly Garcia
Tags: Weight Loss, Healthy Lifestyle, Fitness, Fitness Tips, Weight Loss Tips

Photo by VD Photography on Unsplash

I have always been that girl who would workout for about 3 weeks or less and then give up. I would be so motivated in the beginning and then that same motivation would slowly fade away until I completely stop. But this year, I did a couple things that I have never done before which helped me to lose 20 pounds within a year!

1. Have a planner

Write down everything! My planner has a weekly section, so every weekend I would plan out my workout for the week. My routine doesn’t really change often, so its usually the same every week but I still like to plan it out so I could visually see what I did for the week. Its nice looking back and see all those workouts I did! Another thing I like to do, on the monthly section, I would weight myself at the beginning of the month, and then again at the end of the month so I could see how much I lost in a month. Its very motivating to see!

2. Habit track

Seeing those streaks is such a great motivation because it makes you not want to break it! For me, its like a little cheer leader telling me “hey look how consistent you are with your workout! Good job!” It definitely inspires me to keep going and help me reach my goals for that month!

3. Intermittent Fasting

This is a pretty big one for me in my weightloss journey because I am not very good at dieting. I would fast for ATLEAST 13 hours, but I would always try to go longer if I could. Oddly enough, fasting has helped me with my hunger. I just don’t get hungry through out the day anymore. It was pretty tough in the beginning, but I habit tracked (as mentioned before) my intermittments and that helped me continue the process. Now its become a habit, I just eat once or twice per day! Ofcourse, it is different for everyone, so please consult with a doctor if you are looking into doing intermittent fasting.

4. Consistency over intensity

Every little wins makes a BIG difference. If my workout for the day was to do a lower body workout but I was just really not feeling too good that day, instead of skipping exercise that day, I would just replace that workout with something easier like a 15 indoor cycling sesh(although I’d also like to add that missing a day is also totally fine as well. Sometimes we just absolutely need it!). That way, I was still able to put in my workout for the day!

5. Keep it simple

You dont have to do intense workouts every single day. You could do something as simple as a walk around the neighborhood, indoor or outdoor cycling, etc! Just get your heart pumpin’ for the day and by doing that you’ve already done more than most. Blast some fun music or listen to a podcast. Listen to your body and do what makes you feel good. Just have fun with it!
WHAT ARE THE SIMPLE TYPE OF EXERCISES FOR WEIGHT LOSS?
By: Enlightened Blogger
Tags: Exercises For Weight Loss, Fitnessmotivation, Fitness, Fitness Tips, Eating Habits

Exercises such as jogging and training are usually among the most beneficial. It is possible to enhance your health records and assist your body in losing weight just by dedicating some time to exercise each week. It will also calm you and give you the confidence to continue since you will see that your physique is improving day by day.

Walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates are all excellent ways to burn calories. Other options include swimming laps around the pool. Having said that, there are a variety of additional workouts that might assist you in your weight reduction endeavors. Picking an activity that you love performing is the most crucial thing you can do.

Weight reduction often happens when individuals increase their physical activity while simultaneously decreasing the number of calories they eat. When used together, these modifications may result in a calorie deficit. Weight reduction objectives, as well as the kind and intensity of exercise performed, will all influence the quantity of exercise required to achieve weight loss.

Read More: WHAT IS THE SIMPLE TYPE OF EXERCISES FOR WEIGHT LOSS?
It will be as if you’re not progressing but you’ll be progressing
By: Fotis Chatzinicolaou
Tags: Muscle Building, Bodybuilding, Goal Setting, Mens Health, Fitness Tips

Hey omorfe,

Most guys misunderstand how progress works.

They think it’s all about numbers.

So if they did 2 more reps or they lost 1 pound in 4 days, they progressed. And if they didn’t, they stagnated.

That’s myopic yo.

Take for example trainining for building muscle:

Your initial progress is mostly neural gains. So, your body gets used to the program, becomes efficient, expands less energy than before, and you can push your good looking self more.

But there are other progress indicators.

Do you “feel” the muscle working while permorfming reps? (many don’t)

Even better, can you feel the muscle, during the entire set? Most guys only feel the muscle during the concentric part, but not during the eccentric

Or what about losing weight?

Think that just cause you stagnated for 3 days that’s not progress?

Bah!

Did you stick to your diet, even though you were unhappy with the results? Then that’s mental progress, dummy. Most people throw in the smelly towel if they don’t see daily progress because they’re weak minded. If you stick to the plan long enough, your body rewards you by losing weight…and you also became mentally stronger.

That’s a win in my book.

In other words:

Even “stagnation” can be a sign of progress because, even if the metrics you’re keeping an eye on seem to no longer improve, there are other metrics, invisible to the naked eye that work in your favor.

You can’t see mind-muscle connection — you feel it during your training session

You don’t see the mental maturity increasing inside you when don’t behave like a spoiled kid, ready to throw a tantrum cause you didn’t lose the weight promised by the “Two Pounds Off Per Week” Feetnes Eggsperts — it is in your corner, growing stronger daily, just because you carry yourself like a high-value, mature guy.

So never again look at progress so myopically, omorfe.

For more tips and strategies, grab my one sentence muscle building plan at:

http://grecianman.com/

Your Greek buddy,

Fotis Chatzinicolaou
ANBI Solutions — Home for your Plumbing Supply, Pipe & Fittings, Valves Supplier & More
By: Anbi Online
Tags: Hardware, Construction, Building Construction, Shopping, Plumbing

“ANBI Group has worked diligently to build a strong, vibrant tradition of making connections pipe to pipe and people to people. We pride ourselves in providing the finest quality MEP products and services with integrity and dedication to superior customer service at all levels.”

We provide expertise and product solutions for a wide range of applications from plumbing, mechanical, electrical, HVAC & Oil, and Gas. Our comprehensive line of products includes Bathroom Fittings, Bathroom accessories, Valves, etc.

At ANBI we believe that responsive and accessible customer support is what makes the difference between simply delivering products and delivering solutions.

ANBI Group is a market leader in the bath fittings category that has transformed the industry from merely utilitarian to an aspirational one.

ANBI Trade — located in UAE's largest harbor and export city, Dubai, UAE.

We are already fledged largest supplier of plumbing materials in the Middle East.

14 years of Industry experience made the largest valves stockiest and the distributor of major brands.
Dell Latitude 11 5175/5179 Tips
By: Te Meng
Tags: Hardware, Customization, Windows, Dell, Tablets

Disassembly & Upgrade

SSD (SATA/NVMe, m.2 2280) and wireless card are upgradable. Only single-sided SSDs like WD SN550 are compatible.

When opening it up, REMOVE the single screw under SD card reader cover, or the back panel can be damaged. (See teardown video, notice the mistake the uploader made at 4:12)

̶5̶1̶7̶5̶ ̶a̶n̶d̶ ̶5̶1̶7̶9̶ ̶b̶a̶c̶k̶ ̶p̶a̶n̶e̶l̶s̶ ̶a̶r̶e̶ ̶e̶x̶c̶h̶a̶n̶g̶e̶a̶b̶l̶e̶,̶ ̶w̶h̶i̶c̶h̶ ̶m̶e̶a̶n̶s̶ ̶a̶ ̶5̶1̶7̶9̶ ̶c̶a̶n̶ ̶b̶e̶c̶o̶m̶e̶ ̶s̶l̶i̶m̶m̶e̶r̶ ̶a̶n̶d̶ ̶c̶o̶m̶p̶a̶t̶i̶b̶l̶e̶ ̶w̶i̶t̶h̶ ̶o̶f̶f̶i̶c̶i̶a̶l̶ ̶f̶o̶l̶i̶o̶ ̶w̶h̶e̶n̶ ̶a̶ ̶5̶1̶7̶5̶ ̶b̶a̶c̶k̶ ̶p̶a̶n̶e̶l̶ ̶i̶s̶ ̶i̶n̶s̶t̶a̶l̶l̶e̶d̶.̶

Unfortunately, neither 5175 back panel nor its folio case fit a 5179 chassis with my test. Nevertheless, the motherboard and display are identical.

Hardware

USB-C has video output with DP 1.2 alt-mode, supporting 4K 60Hz or 1440p 144Hz.

Display has no PWM at 100% brightness, 200Hz low-frequency PWM at <99%. There are utilities to mitigate the issue when lowering the brightness:

Linux: https://github.com/edio/intelpwm-udev

Windows: https://github.com/anatoliis/PWMHelper

Or just reduce the gamma using redshift (Linux), f.lux (Windows) or OLED Saver (Android).

The Dell Mini Active Stylus only charges through 5175’s (power) keyboard, so the stylus cannot be used without one. Use Dell PN556W, PN557W or PN579X stylus instead.

WIP: HP Rechargeable Active Pen (G2, not G3)

It can boot from Micro SD card.

Software

If power button is not working under Windows, install Intel HID Event Filter Driver from Dell support website (version 2.2.1.377 works).

Windows 11 or 10 (version 2004 and above) enables Modern Standby by default and enters hibernation when >5% of battery is consumed during the sleep. If hibernation is disabled, the tablet may shut down and not preserve app data.
Google Home Mini teardown, comparison to Echo Dot, and giving technology a voice
By: Justin Alvey
Tags: Hardware, Google Home, Amazon Echo, Voice Assistant, Teardown

Setting up was easy, and the product’s aesthetic and charm did not disappoint in real life. But I quickly ran into my biggest gripe: for what would mostly be used as a music playing assistant, there is no way to directly connect external “dumb” or even Bluetooth speakers, or support of audio over USB-C, as in the Pixel 2. Instead the solution to connect to external speakers here is to buy a $35 Chromecast audio to connect to them over Wifi.

Fun hack: If the Mini had Bluetooth speaker support, one would have been able to use the Echo Dot as a $49 ‘Bluetooth-to-audio jack adapter’, while also having the redundancy of two voice assistants through the same speakers. I’m not sure either company would have wanted this though, nor realistically would I…

Not playing as nice as I hoped…

Anyway, no time to waste, lets get to the teardown… 🔨

Disassembling

Ah, the pretty, soft-touch, and expressively-colored base-plate.

It seemed obvious there were some screws hiding beneath this, but seeming really difficult to pry off, I attempted to find some snaps holding together the fabric shell and plastic base, that I could pry apart instead.

Nope, none here. I’d have to work on softening the adhesive glue on the base to reveal the screws. One could use a specialized custom heat-pack for this. I needed a quick hack to apply a controlled temperature to the surface, so as not to melt the cover or damage the components, while still allowing enough time for the glue to soften. The solution — a pot within a water bath, similiar to how one would prepare a poached egg or sauces, would limit the pot’s temperature to the boiling point of water. Gastronomy has it’s applications…

Donut try this at home 🍩

About 5 minutes later, the base had softened and could be peeled right off, revealing the once stubborn double-sided adhesive that was similarily used in the original Google Home to attach the touchscreen.

Here is one I prepared earlier 👨‍🍳

Removing the adhesive and the torx screws now allows the two halves of the product to easily come apart, revealing a ribbon cable that needs to be unplugged before completely seperating. This reveals what looks like a custom speaker enclosure attached with another 4 torx screws to the fabric shell.
PORTS
By: Ritesh Swarnakar
Tags: Hardware, Computer Networking, Computer Network Security

We may access different websites on different tabs in our browser. The browser gets confused about which tab requested which data. So ports help us solve this problem as different tabs have different port no. There are 65536 TCP ports and another 65536 UDP ports.

Ports can be divided into:

i] Hardware ports — these ports provide a gateway to get inside a system and interact with the hardware. Ex: USB ports, HDMI, Ethernet, audio ports, etc.

ii] Software ports — these ports provide a gateway to get inside a system and interact with the software. Different software or services uses different port no.

The port which is on sending device is known as the local port and the port on the receiving device is known as the remote port.

Ports Classification:

Port numbers 0–1023 are reserved for basic well-known reserved services. These are used by the system and OS.

Port numbers 1024–49151 are reserved for some registered services. Ex: skype, counter strike, etc

Port numbers 49152–65535 are known as temporary/ephemeral ports. These ports are used by the client to send requests to the server and capture the results sent back from the server. Ex: use of another tab in the browser. The browser selects any random port no. from 49152–65535 to connect to the server.

The data packet header traveling inside a network must have:

1] Destination IP address

2] Destination Port no

3] Source IP address

4] Source Port no

The combination of IP address and Port no is known as a socket or virtual socket. Ex: 192.168.23.6:25569

There can be different applications that can run on a client and different services (like HTTP, FTP, etc) that can simultaneously run on a server but all listen on different port numbers. No two services will ever run on the same port number.

Basic commands for port overview:
Innovation Works Announces New Managing Director for Hardware
By: Innovation Works
Tags: Hardware, Entrepreneurship, Startup, Business, Leadership

By Jim Jen, IW Chief Operating Officer

I am very pleased to announce that Mike Formica will be joining Innovation Works as our Managing Director for Hardware/AlphaLab Gear. In this role, he will be responsible for leading our strategy, investments and programs in hardware, building upon a strong foundation that includes AlphaLab Gear, Scalable, and other offerings serving physical product companies.

Mike brings an important background and experiences to help drive IW’s strategy in hardware, robotics and manufacturing and will support entrepreneurs building such companies in the region. He is a multiple-time entrepreneur, having led three companies to exits, including one of the first autonomous vehicle technology companies in the region and most recently, Three Rivers 3D, a 3D imaging company in the IW portfolio.

Mike has shown his commitment and passion for helping entrepreneurs as he has been one of the most active and giving mentors for AlphaLab Gear since its inception and has helped numerous companies in the region on critical technical, manufacturing and go-to-market issues. He has also been an Entrepreneur in Residence at University of Pittsburgh and is currently an Adjunct Professor at CMU, teaching “How to Start and Grow a Hardware Company.”

We are excited to have Mike lead IW’s efforts to help grow the Pittsburgh Hardware and Robotics community. You’ll hear more about Mike (and from Mike) in the weeks ahead but I just wanted to share this good news before the holidays!.

Please join me in welcoming Mike!
Interview with Akarsh Vinod, founder of Dio Technologies
Tags: Hardware, Startup, Sonos

Have you ever been listening to a podcast on a speaker at home, but had to wait in the room for a chapter to finish before you could get on with your household tasks? Or are you frustrated at only being able to connect to one playback device as you’re on the move? Perhaps you just want to listen to music around your home, but don’t want to fork out thousands of dollars of a full suit Sonos system. Founder Akarsh Vinod decided he’d had enough of this exact problem whilst an MBA student at UCLA Anderson. An engineer by trade, his immediate though was, can I build something to fix this?

His idea was simple; could he do to the speaker, what happened to the television? TV was invented in the early 20s, but only became popular in the 50s when programming started to include sports, tv shows and news. The same tide of change is happening now in the audio world. People are consuming information and connecting with popular culture via audio; there are already several dedicated podcast platforms and Joe Rogan is one of the most streamed content producers on Spotify. The question is, in the same way people now expect to have a TV in their living room, will they soon expect to have a speaker in each room of their house?

Vinod is betting that the time has already come. After his initial idea he soon acquired an Apple airplay license and set about finding a manufacturer to build the speaker hardware. Enter his MBA instinct. Is there really a market for this product? Can he beat the competition? Is this really a pain point and will people pay for a product that solves it?

Vinod hatched a clever plan to offer the speakers for sale via a website, but then ask potential customers to sign up for their first release later down the line. He found an overwhelming response to the ads with hundreds of customers attempting to buy the speakers online. Almost all signed up to the first release program and Dio Technologies was born.

With a market established, Vinod refined his product, which is built around simplicity and affordability. Users pay only for a speaker that is plugged in, connected to the WiFi and ready to go. Crucially, the speakers don’t have microphones and aren’t sitting in the household listening in on users’ conversations… so privacy and security aren’t an issue here.

Next steps for Dio are to launch a Kickstarter campaign, likely in Q1 next year. Interested customers will be able to help finance Dio’s product but also test out the first model. From there, the plan is to sell direct to the consumer, via an exclusive website and later via e-commerce platforms.

And for anyone looking to learn more and get involved with the project, Dio are currently hiring for a brand management intern. Akarsh is also on the lookout for an experienced CMO who shares in the Dio’s vision. Anyone interested can get in touch at:

Akarsh@dioconnect.com