Dems, GOP talk up deficit reduction, but don't act

WASHINGTON (AP) ? Liberals' loud objections to White House proposals for slowing the growth of huge social programs make it clear that neither political party puts a high priority on reducing the deficit, despite much talk to the contrary.

For years, House Republicans have adamantly refused to raise income taxes, even though U.S. taxes are historically low, and the Bush-era tax cuts were a major cause of the current deficit.

And now, top Democrats are staunchly opposing changes to Medicare and Social Security benefits, despite studies showing the programs' financial paths are unsustainable.

Unless something gives, it's hard to see what will produce the significant compromises needed to tame the federal debt, which is nearing $17 trillion.

"There's not much of an appetite for deficit reduction," said Bob Bixby of the Concord Coalition, which pushes for "responsible fiscal policy."

There might be a few small steps this year, he said, when the government again needs to raise its borrowing limit. But a "grand bargain" involving significant spending cuts and revenue increases seems unlikely, Bixby said.

He added, "It's a little depressing to hear the reactions to the president's budget, from both sides."

There was nothing surprising about Republican denunciations of Obama's proposed tax increases, which he wants to combine with spending cuts to reduce the deficit.

The newer wrinkle was the left's sharp criticism of his proposals to slow the growth in Medicare and Social Security benefits, provided Republicans agree to new revenues. Obama has offered Republicans such a deal before. But this month's budget proposal gave it a new imprimatur.

The group MoveOn.org said Wednesday that supporters "who are outraged at President Obama's proposal to cut Social Security benefits will protest and deliver petitions" this week.

Sen. Bernie Sanders, a liberal independent from Vermont, is leading a similar petition drive, opposing "any benefit cuts to Social Security, Medicare or Medicaid." The deficit, his letter says, "was primarily caused during the Bush years by two unpaid-for wars, huge tax breaks for the rich and a prescription drug program" for Medicare, funded through borrowing. He suggests that higher taxes on the wealthy are the fairest way to tackle the deficit.

Democrats cite several reasons to raise taxes on high-income households. Obama campaigned for such tax increases in 2008 and 2012 but accomplished them only partially with the "fiscal cliff" resolution of Jan. 1.

Major tax cuts in 2001 and 2003 played big roles in turning a federal budget surplus into soaring deficits, according to research by the Congressional Budget Office and others. And by many measures, the U.S. tax burden in near historic lows.

Households earning roughly the national median income paid, on average, 11.1 percent of their income in total federal taxes in 2009, the most recent year for such data. That's the lowest level in more than 30 years, the CBO says.

Nonetheless, House Republicans have placed their highest priority on refusing to raise income tax rates, effectively ranking it above all other goals.

"The president got his tax hikes on Jan. 1," House Speaker John Boehner, R-Ohio, is fond of saying. It's a reference to the $620 billion in new revenues, over 10 years, that Republicans were unable to stop because of the "fiscal cliff" law, resolved on New Year's Day.

If it's easy to make a case for higher revenues, the same is true for slowing the growth of Social Security and Medicare benefits. For decades, studies have warned of approaching trouble in these popular but costly programs, as health care costs rise and baby boomers begin to retire.

"Both Medicare and Social Security cannot sustain projected long-run program costs under currently scheduled financing, and legislative modifications are necessary to avoid disruptive consequences for beneficiaries and taxpayers," the Social Security Administration says, summarizing findings by the two programs' trustees.

"The early detection light has been going on for a while, and there has been a failure to act," Social Security trustee Charles P. Blahous recently told a House panel. If lawmakers are to preserve the programs for future retirees, he said, they will have to accept much more "political pain" than officials endured during a 1983 overhaul that included "several extremely controversial measures."

Obama has proposed an often-discussed step, which deals with government accounting in general, not just entitlement programs. If Congress agrees to higher tax revenues, the president said, he would back a slower growth calculation for cost-of-living increases for Social Security benefits, plus higher Medicare premiums for higher-income seniors.

Interest groups have criticized both ideas. AARP calls the slower cost-of-living formula a "harmful change," and urges seniors to oppose it.

American voters can largely blame themselves when Congress is more talk than action on deficit reduction. Americans routinely say they want a smaller federal debt, but not at the cost of programs they hold dear ? including Social Security and Medicare.

A CBS News poll in March found that most Americans want to cut spending and raise taxes to reduce the deficit. But 4 in 5 oppose cuts to Social Security or Medicare. And two-thirds are unwilling to have their own taxes raised in the name of deficit reduction.

When Pew Research asked which was more important ? reducing the national debt or keeping Social Security and Medicare benefits as they are now ? the public sided with safeguarding the benefits programs, 53 percent to 36 percent.

The deficit-spending partisanship continued Wednesday. On a party-line vote, House Ways and Means Committee Republicans passed a bill to protect Social Security recipients and investors in Treasury bonds if the government hits its borrowing limit and can't pay all its bills later this year. Democrats say if the federal government starts reneging on any obligations ? even if it pays bondholders ? financial markets will lose faith and the economy will tank.

Some Democrats fear a lose-lose situation if they support Obama's proposals. First, they could be attacked from the left for tweaking the programs that many Democrats see as their party's greatest legacy. And second, Republicans might accuse them of "raiding Medicare" in next year's congressional elections. That battle cry proved effective in 2010 after Obama's health care overhaul bill was passed.

Democrats call such tactics shamelessly hypocritical. Republicans, they note, have long called for reining in entitlement spending.

Boehner rebuked a top GOP campaign figure for hinting at a renewal of the "raiding Medicare" attacks. But Reince Priebus, the national Republican Party chairman, seemed eager to revive the question of whether Democratic trims to Medicare's costs amount to an unfair cut in benefits.

Source: http://news.yahoo.com/dems-gop-talk-deficit-reduction-dont-act-070757688--finance.html

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Officials: Dead bomber name in terrorism database

WASHINGTON (AP) ? The federal government added the name of the dead Boston Marathon bombing suspect to a terrorist database 18 months before the deadly explosions, U.S. officials told The Associated Press on Wednesday.

The CIA made the request to add Tamerlan Tsarnaev's name to the terrorist database after the Russian government contacted the agency with concerns that he had become a follower of radical Islam. About six months earlier, the FBI had separately investigated Tsarnaev, also at Russia's request, but the FBI found no ties to terrorism, officials said.

The new disclosure that Tsarnaev was included within a huge, classified database of known and suspected terrorists before the attacks was expected to drive congressional inquiries in coming weeks about whether the Obama administration adequately investigated tips from Russia that Tsarnaev had posed a security threat. Shortly after the bombings, U.S. officials said the intelligence community had no information about threats to the marathon before the April 15 explosions.

Tsarnaev died Friday in a police shootout hours before his younger brother, Dzhokhar, was discovered hiding in a boat in a suburban back yard.

The terrorist database is called TIDE, the Terrorist Identities Datamart Environment. Analysts at the U.S. National Counterterrorism Center submit names and even partial names into TIDE. About a year ago, there were some 745,000 people listed in the database. Intelligence analysts scour TIDE, trying to establish connections and update files as new intelligence is uncovered.

For entries with a full name, date of birth and intelligence indicating a reasonable suspicion that a person is a terrorist or has terror ties, the person's name is sent to a terror watch list, which feeds into lists like the one that bans known or suspected terrorists from traveling on planes.

Officials say they never found the type of derogatory information on Tsarnaev that would have elevated his profile among counterterrorism investigators and placed him on the terror watch list.

Five days after the U.S. determined who was allegedly behind the deadly Boston marathon terror attacks, Washington is piecing together what happened and whether there were any unconnected dots buried in U.S. government files that, if connected, could have prevented the bombings.

Lawmakers who were briefed by the FBI said they have more questions than answers about the investigation of Tsarnaev. U.S. officials were expected to brief the Senate on the investigation Thursday.

"The review is just beginning, but I haven't seen any red flags thus far," said Rep. Adam Schiff, a California Democrat who sits on the House Intelligence Committee and was briefed on the investigation Wednesday. House Judiciary Chairman Bob Goodlatte, R-Va., however, said lawmakers intend to pursue whether there was a breakdown in information-sharing.

U.S. officials described to the AP what the government knew about Tsarnaev since he was first placed on the intelligence community's radar 18 months ago. The officials spoke on condition of anonymity because they were not authorized to publicly discuss the ongoing investigation.

Russia's internal security service, the FSB, sent information to the FBI about Tamerlan Tsarnaev on March 4, 2011. The Russians told the FBI that Tsarnaev, an ethnically Chechen Russian immigrant living in the Boston area, was a follower of radical Islam and had changed drastically since 2010. Because of the subsequent FBI inquiry, Tsarnaev's name was added to a Homeland Security Department database used by U.S. officials at the border to help screen people coming in and out of the U.S. That database is called the Treasury Enforcement Communications System, or TECS.

The FBI's Boston office opened a preliminary review of Tsarnaev and searched government databases for potentially terror-related communications. Investigators looked into whether Tsarnaev used online sites that promoted radical activity. They interviewed Tsarnaev and his family members but found nothing connecting him to terror activity. The FBI shared that information with Russia and also asked for more information on Tsarnaev, but never heard back. The FBI's review into Tsarnaev was closed in June 2011.

Then, in late September 2011, Russia separately contacted the CIA with nearly identical concerns about Tsarnaev. The Russians provided two possible birthdates for him and a variation of how his name might be spelled, as well as the spelling in the Russian-style Cyrillic alphabet.

The CIA determined that Tsarnaev should be included in TIDE, and the National Counterterrorism Center added it into the database. The spelling of Tsarnaev's name in TIDE was not the same as the spelling the FBI used in its investigation. The CIA also shared this information with other federal agencies in October.

In January 2012, Tsarnaev traveled to Russia and returned to the U.S. in July. Three days before he left for Russia, the TECS database generated an alert on Tsarnaev. That alert was shared with a Customs and Border Protection officer who is a member of the FBI's Boston joint terrorism task force. By that time, the FBI's investigation into Tsarnaev had been closed for nearly six months because the FBI uncovered no evidence that he was tied to terror groups.

On Jan. 21, 2012, the airline on which Tsarnaev was traveling misspelled his name when it submitted its list of passengers to the U.S. government for security screening. Airlines are required to provide the list of passengers on international flights so the U.S. can check their names through government databases, including the terrorist watch list. Because his name was misspelled, there was not another alert like there was three days earlier.

In July 2012, Tsarnaev returned to the U.S., and another alert was generated in TECS. This information was again shared with the Customs and Border Protection officer on the FBI's Boston joint terrorism task force. But because the FBI had closed its investigation into Tsarnaev a year earlier, there was no reason to be suspicious of his travels to Russia.

"Later on, these agencies will be judged," said Dutch Ruppersberger of Maryland, the top Democrat on the House Intelligence Committee. "But right now, it's way too soon to criticize or to start making political arguments or who failed or whatever."

___

Associated Press writer Pete Yost contributed to this report.

___

Follow Eileen Sullivan on Twitter: http://twitter.com/esullivanap

Source: http://news.yahoo.com/officials-dead-bomber-name-terrorism-database-224317195.html

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Pollution Is Radically Changing Childhood in China?s Cities

[unable to retrieve full-text content]High levels of deadly pollutants in Beijing and other cities have led parents to alter their children?s day-to-day activities drastically, and some plan to leave the country.

Source: http://www.nytimes.com/2013/04/23/world/asia/pollution-is-radically-changing-childhood-in-chinas-cities.html?partner=rss&emc=rss

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Senate passes bill to end air traffic control furloughs

By Richard Cowan and Doug Palmer

WASHINGTON (Reuters) - The Senate moved quickly late on Thursday to end air traffic controller furloughs that were causing widespread airline flight delays related to last month's automatic federal spending cuts.

Without any debate, the Senate unanimously passed legislation giving the Department of Transportation flexibility to use unspent funds to cover the costs of air traffic controllers and other essential employees at the Federal Aviation Administration.

The House of Representatives, which is expected to approve the measure, could take it up on Friday, capping a feverish effort by Congress to end the flight delays that were snarling traffic at major U.S. airports and angering travelers.

Some Senate aides said the measure would also give the FAA flexibility to keep open nearly 150 "contract towers" at smaller airports that are staffed by non-FAA employees who help control takeoffs and landings.

Explicit language to keep open those towers was not included in the measure, however, according to the aides, and it was not clear how the agency would handle the matter.

"I'm delighted that the Senate has just passed a bipartisan bill to resolve a serious problem confronting the American traveling public and our economy," said Republican Senator Susan Collins of Maine, one of a handful of senators who wrote the legislation.

The bill moved with lightning speed in the Senate where legislation often bogs down for weeks or months. It was passed after a day of furious negotiations between lawmakers and the Obama administration.

The bill, if passed by the House, would close another chapter in a series of Washington battles over budget and taxes that have been waged since 2011.

The cause of the air traffic controller furloughs was the controversial "sequestration" that took effect on March 1, requiring across-the-board spending cuts among most federal agencies. With those cuts starting to bite, a public backlash prompted Congress to reconsider, and fully fund high-profile FAA operations.

Lawmakers are eager to fix the air travel problem before they head out of town for next week's congressional recess. They are concerned about deepening public resentment over the delays caused by the furloughs of controllers.

Democratic Senator Jay Rockefeller of West Virginia, who also negotiated the legislation, applauded its quick passage, but added, "It does nothing for other essential government operations and employees that also desperately need relief."

ANGRY TRAVELERS

Airline passengers have grown increasingly irritated over the past week with delays at major hubs like Chicago, New York, Los Angeles and Atlanta. Some have reported delays of several hours in takeoff times and planes being put in holding patterns in the air. Many pilots blame furloughs for landing delays.

The National Air Traffic Controllers Association said on Thursday that many of the 1,978 controller trainees were now working full shifts by themselves to help cover staffing shortages.

Airline executives had ratcheted up their complaints. "This is government not working - capital letters, exclamation point - when we're sitting here holding the traveling public hostage in the midst of sequestration," JetBlue Chief Executive Dave Barger said on a conference call on Thursday.

The FAA has said it had no alternative to furloughing controllers this week after Congress failed to come up with a budget deal that would have averted the $85 billion in across-the-board federal spending cuts between March 1 and September 30.

At the same time, the FAA has emphasized that passenger safety is not at risk. Airlines for America, the trade organization for U.S. airlines, also said on Thursday the furloughs had not created a safety issue.

While Republicans joined the effort for a quick fix, many were skeptical about whether the White House and FAA were taking advantage of flexibility they already had.

Republicans have accused the Obama administration of maximizing the disruptions to try to shift budget blame on Republicans, an allegation the administration has denied. Republicans have created a Twitter hashtag, #Obamaflightdelays, for people to complain about the delays.

House Oversight Committee Chairman Darrell Issa, a California Republican, and House Transportation Committee Chairman Bill Shuster, a Pennsylvania Republican, sent a letter on Thursday to Transportation Secretary Ray LaHood asking for internal documents discussing budget flexibilities. The Department of Transportation said it was reviewing the request.

But a congressional aide involved in the original automatic spending cut legislation that was enacted in August 2011 told Reuters the administration could not under current law shift money from outside accounts to fund the air traffic controller account.

SEQUESTRATION FALLOUT

Without the legislation, the FAA said it would have to furlough 47,000 employees for up to 11 days through September 30 in order to save $637 million that is required by the sequestration.

Of those 47,000 workers, almost 15,000 are full-time air traffic controllers or trainees.

The FAA issued an update that said more than 863 delays in the system on Wednesday were attributable to staffing reductions resulting from the furloughs.

An additional 2,132 delays were attributed to weather and other factors, the FAA said. The agency said it would work with airlines to minimize delays.

Airlines, many of which are reporting earnings this week, have pushed the government to quickly ease the flight delays caused by the furloughs.

Jeff Smisek, chairman and chief executive of United Continental Holdings Inc, said his company's network operations center was working around the clock to minimize the impact of fewer controllers.

"We are disappointed that the FAA chose this path, that maximizes customer disruptions and damage to airlines instead of choosing a less disruptive method to comply with the budget obligations," Smisek said on a conference call.

The proposal being weighed would not spare other agencies and federal programs from the across-the-board reductions.

(Reporting by Richard Cowan; Additional reporting by Doug Palmer, Thomas Ferraro, David Lawder, Karen Jacobs and Nivedita Bhattacharjee; Writing by Karey Van Hall; Editing by Cynthia Osterman and Peter Cooney)

Source: http://news.yahoo.com/congress-moving-toward-quick-fix-flight-delays-000258160.html

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At a glance, Bangladesh building collapse

Bangladeshi rescuers squeeze through a gap to help pull out survivors spotted in the debris of a building that collapsed in Savar, near Dhaka, Bangladesh, Wednesday, April 24, 2013. An eight-story building housing several garment factories collapsed near Bangladesh?s capital on Wednesday, killing dozens of people and trapping many more under a jumbled mess of concrete. Rescuers tried to cut through the debris with earthmovers, drilling machines and their bare hands. (AP Photo/A.M.Ahad)

Bangladeshi rescuers squeeze through a gap to help pull out survivors spotted in the debris of a building that collapsed in Savar, near Dhaka, Bangladesh, Wednesday, April 24, 2013. An eight-story building housing several garment factories collapsed near Bangladesh?s capital on Wednesday, killing dozens of people and trapping many more under a jumbled mess of concrete. Rescuers tried to cut through the debris with earthmovers, drilling machines and their bare hands. (AP Photo/A.M.Ahad)

An eight story building housing garment factories near the Bangladeshi capital collapsed Wednesday, killing at least 175 people. The disaster, just five months after a garment factory fire killed 112 people, has drawn renewed attention to the notoriously unsafe conditions in Bangladesh's $20 billion clothing industry that supplies retailers around the world. The disasters also highlight failings in the retail industry's system of factory audits that are meant to ensure unsafe factories are not used.

Here's a look at the factories in the building and the global retailers they say they were working for.

THE FACTORIES

? Ether Tex was located on the 5th floor of the Rana Plaza building that collapsed. Its website, which is now offline, says its 530 workers made up to 960,000 pieces of clothing a year. It claimed to have a passing grade for safety and other business standards from SOCAM, a group that audits garment factories on behalf of European fashion company C&A. The company said its customers included retail giant Wal-Mart.

? New Wave is a group of three companies that says it makes shirts, pants and other garments for U.S., Canadian and European retailers. Two of the companies in the group, New Wave Bottoms and New Wave Style were located, respectively, on the second and the 6th and 7th floors of the collapsed building. The New Wave website lists 27 retailers as its main customers. The list includes Spain's Mango, Dress Barn of the U.S., Canada's The Children's Place, and the Asian arm of Benetton based in Hong Kong.

? Phantom Apparels operated a garment factory called Phantom-TAC in conjunction with Spain's Textile Audit Company on the 4th floor of the collapsed building. The Phantom-TAC website says it is "committed to reaching a high standard of working conditions." It claimed to have a comprehensive auditing system that allowed it to "monitor and analyze daily the conditions in our factory." The 20,000 square foot factory could make up to 3 million garments a year. It does not list its customers.

? None of the factory owners have been contactable despite repeated attempts to reach them.

RETAILERS

? Wal-Mart, the world's largest retailer, says it is investigating whether any of the factories in the building were producing garments for it at the time of the collapse.

? Primark, a British retailer which has more than 250 stores across the U.K. and Europe, says it was being supplied by a garment producer on the building's second floor.

? The Children's Place used one of the garment factories in the building but said it wasn't being supplied by it at the time of the collapse.

? Dress Barn said it hadn't used garment factories at the building since 2010.

? Benetton said none of the factories were its suppliers.

? Mango said it hadn't bought clothing from Rana Plaza factories but said it had been in talks with one factory to produce a test batch of clothing.

AT THE DISASTER

? An Associated Press reporter found the following clothing brands in the rubble: Saddlebred, Easycare Oxford, Next, Tweeti.com, LcWaikiki.

LABOR GROUPS

? Charles Kernaghan, executive director of the Institute for Global Labour and Human Rights, which has an office in the Bangladesh capital Dhaka, says his staff is investigating. "You can't trust many buildings in Bangladesh," Kernaghan said. "It's so corrupt that you can buy off anybody and there won't be any retribution."

Associated Press

Source: http://hosted2.ap.org/APDEFAULT/3d281c11a96b4ad082fe88aa0db04305/Article_2013-04-25-Bangladesh-Building%20Collapse-Glance/id-113ad4f0fa6b4b5497f52b2af137390e

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Microwave imaging can see how well treatment is progressing

Apr. 24, 2013 ? Microwave imaging can be used to monitor how well treatment for breast cancer is working, finds new research published in BioMed Central's open access journal Breast Cancer Research. Microwave tomography was able to distinguish between breast cancer, benign growths, and normal tissue.

Eight women with breast cancer were treated with chemotherapy until surgery, as part of their normal therapy. During treatment, magnetic resonance image was supplemented with microwave tomography at the Dartmouth-Hitchcock Medical Center. Regions of high conductivity corresponded to the tumors, low conductivity to normal tissues, and unlike other imaging techniques, body mass index (indicating the amount of body fat), age or breast density did not appear to affect the results.

This imaging technique is low cost and can be repeated at numerous stages during treatment. Paul Meaney from Dartmouth College, who led the study explained, "By recalling patients for scans during their treatment we found that we could actually see tumors shrinking in women who responded to chemotherapy. Microwave tomography could therefore be used to identify women who are not responding to initial therapy and their treatment changed appropriately at an early stage."

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The above story is reprinted from materials provided by BioMed Central Limited.

Note: Materials may be edited for content and length. For further information, please contact the source cited above.

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Journal Reference:

1. Paul M Meaney, Peter A Kaufman, Lori S Muffly, Michael Click, Steven P Poplack, Wendy A Wells, Gary N Schwartz, Roberta M di Florio-Alexander, Tor D Tosteson, Zhongze Li, Shireen D Geimer, Margaret W Fanning, Tian Zhou, Neil R Epstein and Keith D Paulsen. Microwave imaging for neoadjuvant chemotherapy monitoring: initial clinical experience. Breast Cancer Research, (in press) [link]

Note: If no author is given, the source is cited instead.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of ScienceDaily or its staff.

Source: http://feeds.sciencedaily.com/~r/sciencedaily/top_news/~3/OtTQU3Bwu6o/130423211830.htm

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Binge eating curbed by deep brain stimulation in animal model

Apr. 23, 2013 ? Deep brain stimulation (DBS) in a precise region of the brain appears to reduce caloric intake and prompt weight loss in obese animal models, according to a new study led by researchers at the University of Pennsylvania. The study, reported in the Journal of Neuroscience, reinforces the involvement of dopamine deficits in increasing obesity-related behaviors such as binge eating, and demonstrates that DBS can reverse this response via activation of the dopamine type-2 receptor.

"Based on this research, DBS may provide therapeutic relief to binge eating, a behavior commonly seen in obese humans, and frequently unresponsive to other approaches," said senior author Tracy L. Bale, PhD, associate professor of neuroscience in Penn's School of Veterinary Medicine's Department of Animal Biology and in the Perelman School of Medicine's Department of Psychiatry. DBS is currently used to reduce tremors in Parkinson's disease and is under investigation as a therapy for major depression and obsessive-compulsive disorder.

Nearly 50 percent of obese people binge eat, uncontrollably consuming palatable highly calorie food within a short period of time. In this study, researchers targeted the nucleus accumbens, a small structure in the brain reward center known to be involved in addictive behaviors. Mice receiving the stimulation ate significantly less of the high fat food compared to mice not receiving DBS. Following stimulation, mice did not compensate for the loss of calories by eating more. However, on days when the device was turned off, binge eating resumed.

Researchers also tested the long-term effects of DBS on obese mice that had been given unlimited access to high-fat food. During four days of continuous stimulation, the obese mice consumed fewer calories and, importantly, their body weight dropped. These mice also showed improvement in their glucose sensitivity, suggestive of a reversal of type 2 diabetes.

"These results are our best evidence yet that targeting the nucleus accumbens with DBS may be able to modify specific feeding behaviors linked to body weight changes and obesity," Bale added.

"Once replicated in human clinical trials, DBS could rapidly become a treatment for people with obesity due to the extensive groundwork already established in other disease areas," said lead author Casey Halpern, MD, resident in the Department of Neurosurgery of the Perelman School of Medicine at the University of Pennsylvania.

The study was funded by the National Institutes of Health (DA022605 and HL091911). In addition to Drs. Bale and Halpern, Penn experts include Anand Tekriwal from the College of Arts and Sciences, John Wolf from Neurosurgery and Jeffrey Keating from Neurology. They were joined by colleagues in Psychology at the University of Buffalo.

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The above story is reprinted from materials provided by Perelman School of Medicine at the University of Pennsylvania.

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Note: If no author is given, the source is cited instead.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of ScienceDaily or its staff.

Source: http://feeds.sciencedaily.com/~r/sciencedaily/top_news/~3/8cGeN5hOGh0/130423211714.htm

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Galaxy S 4, future Samsung devices to use DigitalOptics tech for face tracking

When Samsung unveiled the Galaxy S 4 in March, there was a near-inescapable emphasis on face detection features. What we didn't know is just whose technology was making them possible. As it happens, it's not entirely Samsung's -- DigitalOptics has stepped forward to claim some of the responsibility. The California firm recently struck a multi-year licensing deal with Samsung to supply its Face Detection and Face Tracking software, which can detect pupils for interface features (think Smart Stay or Smart Pause) and keep tabs on photo subjects. DigitalOptics hasn't provided the exact details of its involvement in the GS4, let alone a roadmap, but it's safe to presume that Samsung isn't dropping its emphasis on camera-driven software anytime soon.

Filed under: Cellphones, Cameras, Mobile, Samsung

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Source: DigitalOptics

Source: http://www.engadget.com/2013/04/23/galaxy-s-4-uses-digitaloptics-face-detection/?utm_medium=feed&utm_source=Feed_Classic&utm_campaign=Engadget

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Paltrow: 'Most beautiful' title 'not true'

This cover image released by People shows actress Gwyneth Paltrow on the cover of a special double issue. The 40-year-old actress tops the magazine's annual list of the "World's Most Beautiful," announced Wednesday, April 24, 2013. Paltrow stars in the upcoming film, "Iron Man 3," out on May 3. The issue is available on newsstands on Friday, April 26. (AP Photo/People Magazine)

This cover image released by People shows actress Gwyneth Paltrow on the cover of a special double issue. The 40-year-old actress tops the magazine's annual list of the "World's Most Beautiful," announced Wednesday, April 24, 2013. Paltrow stars in the upcoming film, "Iron Man 3," out on May 3. The issue is available on newsstands on Friday, April 26. (AP Photo/People Magazine)

LOS ANGELES (AP) ? Gwyneth Paltrow says she's thrilled to be picked by People magazine as "World's Most Beautiful Woman" for 2013 but it's "obviously not true."

Paltrow questioned her own selection as she walked the red carpet at the Hollywood premiere of "Iron Man 3" Wednesday night.

"It's funny, these things, because it's like obviously not true. But it's very sweet to be named that," Paltrow told The Associated Press. "Because I mean you can't say that, you know! But it's been wonderful. It's been very wonderful. And as my friend said, it's so nice that someone who has kids and is a mom and is not like 21 is named that. It's really an honor."

Paltrow said her two children weren't aware of the news in this week's edition of the magazine, but she'd been getting plenty of congratulatory emails from friends and family.

The 40-year-old actress stars as Pepper Potts, Tony Stark's love interest and assistant-turned-business partner in the "Iron Man" trilogy. Her co-stars in "Iron Man 3" praised People's proclamation.

"Completely justified. Completely justified. She's gorgeous," said Guy Pearce.

"Let me tell you: She is as gracious and beautiful inside as she is outside. She's got a good heart. She's got a good heart. A lovely girl," said Ben Kingsley.

___

Online:

http://www.people.com/mostbeautiful

Associated Press

Source: http://hosted2.ap.org/APDEFAULT/4e67281c3f754d0696fbfdee0f3f1469/Article_2013-04-25-People-Paltrow/id-4b3c0351ee4d43369bd733de744aa500

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Nevada Psychiatric Hospital Dumped Patients in California

Source: http://www.thehollywoodgossip.com/2013/04/nevada-psychiatric-hospital-dumped-patients-in-california/

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Residential lawns efflux more carbon dioxide than corn fields

Apr. 23, 2013 ? More carbon dioxide is released from residential lawns than corn fields according to a new study. And much of the difference can likely be attributed to soil temperature. The data, from researchers at Elizabethtown College, suggest that urban heat islands may be working at smaller scales than previously thought.

These findings provide a better understanding of the changes that occur when agricultural lands undergo development and urbanization to support growing urban populations.

David Bowne, assistant professor of biology, led the study to look at the amount of carbon dioxide being released from residential lawns versus corn fields in Lancaster County, Pennsylvania. His co-author, Erin Johnson, was an undergraduate at the time of the study and did the work as part of her senior honors thesis. Their findings were published online today in Soil Science Society of America Journal.

For Bowne, the study allowed him to look beyond the obvious impact of losing agricultural fields to development -- the loss of food that was once produced on the land.

"That is a legitimate concern, but I wanted to look more at how this change could potentially impact the carbon cycle with the understanding that the carbon cycle has implications for global climate change," explains Bowne.

To begin to understand how the carbon cycle was changing, Bowne and Johnson measured carbon dioxide efflux, soil temperature, and soil moisture under the two different land uses. They found that both carbon dioxide efflux and soil temperature were higher in residential lawns than in corn fields. Additionally, temperature had the most influence on the levels of carbon dioxide efflux, followed by the type of land use.

Higher temperatures leading to increased carbon dioxide efflux was not a surprise for Bowne and Johnson as this relationship has been documented before. "As you increase temperature," Bowne explains, "you increase biological activity -- be it microbial, plant, fungal, or animal." That increased activity, then, leads to more respiration and higher levels of carbon dioxide leaving the soils.

What was unexpected, however, was that the higher temperatures found in residential lawns suggested urban heat islands working at small scales. Urban heat islands are well documented phenomena in which development leads to large areas of dark-colored surfaces such as roofs, buildings, and parking lots. The dark color means more heat is absorbed leading to an increase in temperature in the neighboring areas. Urban areas, then, are warmer than the surrounding countryside.

The interesting part of Bowne's study is that the urban heat islands in the areas he was looking seem to operate on much smaller scales than he previously thought. While heat islands are usually studied on large scales -- such as comparing a large city and its surrounding rural areas -- fewer studies have been done to work out how development may affect temperatures on small scales.

"Within a developed area, within a city or town, you could have local increases in soil temperature because of the amount of development within a really small area," says Bowne.

His research suggests that temperatures may vary even across short distances due to the influence of development. One source cited in his paper says that development within even 175 meters of a location can cause an increase in temperature. Bowne is planning further experiments to test soil temperatures over a range of development setups and sizes.

The other factor that Bowne will test in the future is the sequestration of carbon. Along with the carbon dioxide efflux data in the current study, information about carbon sequestration would give a bigger picture of carbon cycling. That picture could then help researchers determine how various land uses as well as management practices such as no-till agriculture or leaving grass clippings on lawns can change the carbon cycling.

"If we go from one land use to another land use, how does that impact carbon cycling which in turn can affect climate change? Our current study touches on one component of that cycle, and more research is needed to address this huge topic," says Bowne.

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The above story is reprinted from materials provided by Soil Science Society of America (SSSA).

Note: Materials may be edited for content and length. For further information, please contact the source cited above.

---

Journal Reference:

1. David R. Bowne, Erin R. Johnson. Comparison of Soil Carbon Dioxide Efflux between Residential Lawns and Corn Fields. Soil Science Society of America Journal, 2013; 0 (0): 0 DOI: 10.2136/sssaj2012.0346N

Note: If no author is given, the source is cited instead.

Disclaimer: Views expressed in this article do not necessarily reflect those of ScienceDaily or its staff.

Source: http://feeds.sciencedaily.com/~r/sciencedaily/top_news/~3/lDxyqrGcYCA/130423110711.htm

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GSK to partner with venture capital firm for drug discovery

(Reuters) - GlaxoSmithKline said on Monday it will partner with venture capitalists Avalon Ventures in a deal worth up to $495 million to fund as many as 10 drug-discovery startup companies over the next three years.

GSK will provide financing and technical support to startups established by Avalon Ventures and will have first rights on buying each new company, GSK spokeswoman Melinda Stubbee said.

Avalon will contribute up to $30 million to the collaboration, and Glaxo will provide as much as $465 million in initial funding and development milestone payments, Stubbee said.

Big drugmakers see early-stage venture investing as a proxy for expensive in-house drug development, and some have set up their own venture funds.

Stubbee said each startup would have just a few employees, focusing on a single compound to develop treatments for conditions ranging from cancer to infectious diseases.

(Reporting by Susan Kelly in Chicago; Editing by Phil Berlowitz)

Source: http://news.yahoo.com/gsk-partner-venture-capital-firm-drug-discovery-234636750--finance.html

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Still no Galaxy S4 launch date from Verizon, but sign up page is now live

April 22 (Reuters) - Pep Guardiola is not the only connection between Bayern Munich and Barcelona, who meet in their Champions League semi-final, first leg at the Allianz Arena on Tuesday. Both teams are dominating their leagues to an almost embarrassing extent, have won the Champions League four times apiece, share an acrimonious rivalry with Real Madrid, and owe part of their success to the flamboyant Dutchman Louis van Gaal. Both have also been in two Champions League finals in the last four years, though the Catalans won both of theirs and the Bavarians came out losers on each occasion. ...

Source: http://news.yahoo.com/still-no-galaxy-s4-launch-date-verizon-sign-230022995.html

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App Smart Extra: Say It, and It Will Be Written - NYTimes.com ...

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US set to expand nonlethal aid to Syrian rebels

WASHINGTON (AP) ? The United States is poised to significantly expand its non-lethal military aid to the Syrian opposition as European nations weigh easing an arms embargo to potentially supply the rebels with arms and increase pressure on President Bashar Assad to step down.

The European Union arms embargo expires at the end of May and may be allowed to expire or be modified to only block weapons that are headed to Assad's government.

If that happens, it will amount to a new threat to give weapons to the rebels, and test whether the Syrian president reacts to the increased pressure ? or if stronger international intervention might be tried.

U.S. Secretary of State John Kerry is expected on Saturday to announce plans to give opposition forces up to $130 million in defensive military supplies ? possibly including body armor, armored vehicles, night vision goggles and advanced communications equipment. U.S. officials said exactly what is given, and how much it will cost, will be determined at a Saturday meeting Kerry will attend in Istanbul, Turkey, of the Syrian opposition leadership and their main international allies.

The administration will work with opposition leaders to determine their needs before decisions are made, the State Department said. Among the options being discussed: assistance for the expansion of ongoing, civilian-led programs to support delivery of critical goods and services by local councils throughout Syria and more aid for capacity-building efforts.

The additional non-lethal assistance would be provided to such moderate opposition groups as the Syrian Opposition Coalition, local councils, civil society organizations and the Supreme Military Council, the State Department said.

The U.S. officials spoke on condition of anonymity because they were not authorized to preview Kerry's announcement publicly.

On Thursday, Kerry said the conference aims to get the opposition and all prospective donors "on the same page" with how Syria will be governed if and when President Bashar Assad leaves power or is toppled.

"The hope is that that will then create a confidence level about who is getting what kind of aid from whom," he told the Senate Foreign Relations Committee.

With Syria's civil war in its third year, the U.S. and its European and Arab allies are struggling to find ways to stem the violence that, according to the United Nations, has killed more than 70,000 people. Despite international pressure, Assad has managed to retain power far longer than the Obama administration first expected.

"We need to change President Assad's calculation, that is clear," Kerry said. He said the government's survival largely depends on the continued support it gets from Iran, its proxy Hezbollah, and Russia.

"That equation somehow has to change," Kerry said.

He said boosting the size and scope of non-lethal assistance to the rebels is one way to convince Assad that he must go.

Despite pressure from Congress and even advisers within his own administration, President Barack Obama has said he has no plans to send weapons or give lethal aid to the rebels.

Instead, the U.S. has been shipping food and medical supplies directly to the Free Syrian Army since February and later expanded the aid to include defensive military equipment. So far, the U.S. has provided an estimated $117 million in non-lethal aid to the Syrian opposition, said White House National Security Council spokeswoman Caitlin Hayden.

Sen. John McCain, one of the top Republicans on the Senate Armed Services Committee, renewed his call Thursday for U.S. military action in Syria, including airstrikes on government aircraft and weapons but not sending in American soldiers. He said the steps he recommends would give moderate and secular opposition forces a better chance to succeed without having to depend on extremist groups that are supporting the rebels.

"Do the costs of inaction outweigh the costs of action? I believe they do," McCain said at the Center for a New American Security in Washington. "And as much as I hate war and wish to avoid it, I believe this conflict will grind on with all of its worsening effects until the balance of power shifts more decisively against Assad."

The U.S. is not opposed to other countries arming the rebels ? provided there are assurances the weapons do not get to extremist groups that have gained ground in the conflict.

In Europe, Britain and France are leading a push to modify the European Union's arms embargo on Syria to permit weapons transfers to the rebels by the end of next month. The EU embargo is to expire at the end of May unless it is extended or revised.

Those in favor of the change say there have been no decisions on whether to actually supply the rebels with arms. They argue that allowing such transfers would increase the pressure on Assad. U.S. officials say they support testing this strategy.

Germany and the Netherlands, however, are said to be reluctant to support the step because they fear it would lead to further bloodshed.

Amal Mudallali, a Syria scholar at the Woodrow Wilson Center in Washington, said it's unlikely Assad will leave any time soon. She noted that Syrian forces have stepped up counterattacks against the rebels in recent days, and she predicted the fighting would have to dramatically shift against Assad for him to go.

"If the EU lifts the embargo, maybe this will change things on the ground, but I am not sure it will change the American position," Mudallali said. "But it will put pressure on the Americans because they don't want to feel they are behind on things. It will show people in the region that the Americans are not leading on this ? that the EU is."

In an interview Thursday, the EU's top official for humanitarian aid said arming the rebels or otherwise giving them deadly aid could create a backlash by the Assad government and, in effect, worsen the situation for the Syrian people.

EU Commissioner Kristalina Georgieva said she does not advocate a position on whether the international community should arm the rebels or not. She maintained efforts to promote diplomacy through dialogue have not yet been fully exhausted.

"Because the Syrian government, the Assad government, has very strong military and chemical weapons, we have to be fair and say there is a risk in Syria that an external use of force may trigger to the detriment of the Syrian people," Georgieva said. "It may get worse."

Kerry said that Assad, his inner circle and supporters in Iran and Russia have yet to be persuaded to enter negotiations with the opposition and allow for a political transition. He said he had not given up on persuading Moscow to reverse its support for Assad, and would be meeting with Russian Foreign Minister Sergey Lavrov next week in Brussels on the sidelines of a NATO-Russia Council meeting.

"My hope is still that the Russians can be constructive," he said.

___

Follow Lara Jakes at https://twitter.com/larajakesAP

Source: http://news.yahoo.com/us-set-expand-nonlethal-aid-syrian-rebels-155427442--politics.html

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OUYA shows up at the FCC, has its guts splayed for the world to see

It was only a matter of time, we suppose, before OUYA found itself on Uncle Sam's table, and the day has finally come, as the open source console has made its way through the FCC. As we've steadily uncovered all of OUYA's secretes since its inception, there's not much new revealed by the government's testing. That said, the flayed OUYA appears to be a founding backer edition, with the names of the chosen 11 inscribed on one side, but it's exchanged the opaque power button on top for a clear unit -- indicating that perhaps retail OUYA's will make it easier for owners to tell when the thing's on. Want to see the full monty for yourself? Theres's plenty of pictures of the OUYA's insides at the source link below.

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Source: http://feeds.engadget.com/~r/weblogsinc/engadget/~3/r8PEkKRWnAA/

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Attacks kill 9 worshippers in Iraq

BAGHDAD (AP) ? Mortar fire and bombs targeting worshippers killed nine people and wounded 29 others on Friday in two attacks north of Baghdad shortly after noon prayers.

The new violence came a day after a suicide bombing attack on a Baghdad cafe that killed 36 people and wounded dozens.

Violence has been on the rise ahead of provincial elections set for Saturday. The vote is for local officials in several provinces across the country, including the capital, Baghdad. Authorities have been pledging to bolster security ahead of the elections

Police said the first attack came just after Friday prayers as the worshippers were leaving the Sunni mosque of al-Muthana in Khalis, killing seven worshippers and wounding 14 others.

Khalis, a former stronghold of Sunni insurgency, is 80 kilometers (50 miles) north of Baghdad.

Police said part of the mosque was destroyed in the mortar attack.

In the oil-rich city of Kirkuk, police said a roadside bomb exploded among Shiite worshippers as they were heading home after prayers in al-Tamimi mosque, killing two worshippers and wounding 14 others.

Medics in nearby hospitals confirmed the dead toll. All officials spoke on condition of anonymity because they were not authorized to speak to reporters.

Source: http://news.yahoo.com/attacks-kill-9-worshippers-iraq-124215662.html

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Nike PHOTOiD colors Air Max sneakers with the aid of Instagram snapshots

Sure, you can head over to Nike's online shoe repository and haphazardly toggle through color options for a custom pair of kicks. Or, you could let your Instagram library do the heavy lifting. With the new PHOTOiD HTML5 web app, the shoe maker combines those filtered smartphone snapshots with its custom ordering process. Once a photo has been selected, the software applies the color palette to a pair of Air Max 1, 90 or 95 sneakers -- based on the available color library for each footwear option, of course. From there, sharing is enabled through the usual social networks and creations can be purchased to hit your doorstep in about a month. Consult the source link below to color your pair of Air Max 90s based on yesterday's sandwich or iced coffee.

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Via: Nike

Source: Nike PHOTOiD

Source: http://feeds.engadget.com/~r/weblogsinc/engadget/~3/Uwd9zXGVMJs/

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Obama Vows 'We Will Find Out Who Did This' (ABC News)

Share With Friends: | | Politics - Top Stories News, News Feeds and News via Feedzilla.

Source: http://news.feedzilla.com/en_us/stories/politics/top-stories/299209857?client_source=feed&format=rss

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Muscle Building Tips To Improve Your Health And Fitness | Jedisthlm

{How does your muscle building plan is actually working? What kind of program are you following?Many people build muscle themselves, and while they can, sometimes it can be frustrating. You may find some suggestions in this article.|You need to educate yourself on the best muscle building methods, in order to get results in a reasonable amount of time.|There are lots of physical health and appearance benefits to building muscle is good for the body. It speeds up your metabolism, but also your appearance and overall health, and makes you look great. It is also be a lot of fun! Read the following article to learn crucial muscle-building advice and the positive effects it can start developing your life.|This article can help you learn new techniques to build muscles.This can range between workouts and diet changes to different workouts. Find where you feel you need the extra work, and use that as a starting point to your ultimate goal.|Anyone can take on muscle mass. Even if you do not believe that this is something that you can do, you can get started with some tips, too. You just need to focus on effective techniques and have good information. Here are a few tips to help you start building muscle.|Are you having trouble with a tired feeling tired throughout your entire day? Do you find it hard to do things that others find easy to accomplish? Are you trying to lose a bit of the bulge? The answer to each of these problems is to add weight training to your exercise regime, so keep reading to learn more.|Although no one is perfect, it is possible to increase muscle mass and look better.|Muscle building is not something that can happen overnight. This is something that will require your goals. The article will provide a basis from which you can expand your muscle building routine.|Being healthy is a lifestyle choice, lean muscles are choices that you make.Here are some of the best tips for building muscle that can improve your life! Read through the following article to get tips on how to build muscles to your satisfaction.|Weight lifting can be lots of fun when you do it right.You will like the workout and see fantastic benefits. The first step is learning which exercises work best for you and your lifestyle, so continue reading for some ideas that you can use.|What do you about yourself? Do you think about it when you see yourself in the mirror or at yourself? Now is a great time to improve your outlook, and a good place to begin is your body.Read on for great information to build up your muscle more rapidly.|How could I simply and easily build muscle mass? What should I do in order to build a lot of muscle? Many people ask these questions without being able to answer them.Continue reading to pick up tips on how you can learn what is involved in the process of effective muscle mass gain.|Are you serious about building results? Here are some helpful tips for building your muscles that you can use as early as today. Check them out what the article has to offer and get the muscles you have always wanted!|If you?re going to embark on a muscle-building program, you may think it?ll take months to years of rough gym workouts. But there?s more to building muscle than just physical effort you put into it. It?s having the right knowledge about how to appropriately build muscle so that you will see results faster. Read further for some hints on how you can increase your muscles.|Muscle building requires the same. You must incorporate the proper tools in order to be successful. The information that will help you be successful in building your routine right away.|Do you want to increase your muscle building? You can increase muscle mass so that you aren?t wasting precious workout time.This article will get you reach all of your muscle-building goals. Stop using time at the gym and read these helpful tips.|You can find no shortage of information when you want to know how to properly build muscle. If muscle building is something you desire, you need to understand what exactly your body needs. The following article will give you started with some information you should know.|It can seem like a difficult to build muscle. Not getting the results you want can be a real downer. The next few paragraphs will give you pointers that will maximize the success of your efforts are sure to be worthwhile.|It can be difficult to build up muscle. You will be pleased when you start noticing an improvement in your health and may consider the hard work a thankless activity. Here are some wonderful advice that will help you achieve that.|If you are interested in muscle building, then you need some reliable muscle building advice.This article will teach you build muscle. Read the article carefully to ensure that you understand and can correctly apply the information before you.}

{You will want to focus on eating enough to gain roughly a pound each week. Research ways to bump up your calories, and if increased caloric intake does not improve your mass, then consider muscle building supplements.

|Since it will take quite some time to gain muscle, it is important to stay motivated constantly. You can even set rewards that are directly related to muscle gaining efforts. As an example, get a massage, it can also aid in recovery on days you take off from working out.

|Remember to do your stretches before you work out.Massages help in relaxation and also encourage muscles to grow more quickly.

|You must utilize balance when you are working on building your muscles. You must be sure that you don?t overdo it, but you also must take care of the muscle to prevent harmful stress and injury.

|Eat healthy fat if you wish to build up your muscles. Healthy fats can also help lubricate your joints lubricated and raise your testosterone levels. This can also create healthy muscle gain throughout the body. Saturated fats should be avoided, however, and especially bad for your heart.

|Creatine can increase your muscle mass. Ingest up to five grams both before and after your workout to help you meet your goals.

|You can always cheat a little as you lift weights. Make sure your repetitions is consistent. Do not compromise your form when you are doing your reps.

|Your diet should include a great deal of fresh, fresh foods when you are trying to bulk up. Avoid pre-packaged, fillers, and fillers that can harm your immunity. Healthy foods will strengthen the immune system and help to build muscle.

|You should eat enough for you to gain roughly a pound each week. Research ways to bump up your calories, and if increased caloric intake does not improve your mass, you may want to raise the number of calories you are eating again.

|Compound exercises are an excellent way of getting a full-body strength training session into a short amount of time. These exercises which are designed to work multiple muscle groups simultaneously. For instance, bench pressing helps you develop your shoulders, tricep and chest muscles all at once.

|Try doing the farmer?s walk into your workout. Do this by carrying some moderately heavy dumbbells down at your side while walking as far as you can?t walk any further. When you?re too fatigued to keep going, rest for a minute and a half and then keep going. Do this several repetitions of this exercise routine several times every day.

|Know where your limit is, and don?t stop short of exhausting them. When doing your sets, keep pushing yourself until you cannot complete another push-up or lift the bar one more time.

|Set personal records for weight lifting. You can do this by gradually increasing the amount of weight you are lifting. You could also set and beat personal records for number of repetitions to do at a particular weight. It will keep you while you work out through the week.

|Every exercise in a routine has to be practiced thoroughly until you have mastered the proper form.

|A solid muscle building program should prioritize strength above all else. You should see a steady increase the amount of weight you can lift over time.When you first begin working on your muscles, you should be able to lift about 5% more every few workouts. If you do not see such results, figure out what you might be doing wrong. If you feel like you are weaker than when you last worked out, perhaps you have not yet fully recovered.

|Gyms offer a wide range of workout equipment to maximize your sessions, along with having pros that can help you with their knowledge of muscle building. You can always ask them for help if needed.

|Use a combination of free weight exercises and weight machines for your muscle building sessions. Free weights are generally better for building serious muscle. If you haven?t done muscle building before, do both of them so that you don?t only feel comfortable with one or the other.

|Try eating protein before and after exercising in order to increase muscle mass. A good idea is to consume 15 grams a half hour before you train and 15 grams of protein after you are done. This is equivalent to about one or two cups of milk.

|Use weight machines to get the most out of your muscle-building routine. Free weights are generally better at building bulk. If you are new to muscle building, make sure that you use both in order to ensure that you don?t always use just weight machines.

|Make sure you set yourself are for the short-term and are achievable. If your goals aren?t realistic, you are only setting yourself up for disappointment and possibly an injury! You may surprise yourself by surpassing the goal you set. This can help build motivation and lead you look forward to your next workout.

}{It is important to eat well when attempting to build up your muscle. Your body needs specific vitamins and nutrients in order to be able to properly build and maintain your muscles.

|Try creating an illusion that looks bigger than your body may actually be. Focus on your upper chest, as well as your shoulders.

|Eating just two or three meals a deal could actually inhibit your body from building muscle faster. Your body needs to have six to eight meals, carbs and healthy fats spread across six, seven or eight small, carbohydrates and healthy fats. This will keep your metabolism to remain high and facilitate swift repair of muscle fiber repair.

|Eating enough protein is essential to building muscle. A good way to make sure you consume the proper amount of protein is through shakes and supplements. They work better after working out and before going to bed. You should only drink one shake a day.If your goal is to also increase your mass, then you can consume as many as three daily.

|A good solution for going around muscles that may limit some of your exercises would be pre-exhaust. You can rest your biceps and work on your lats with an exercise that provides the appropriate isolation, like straight arm pull-downs that won?t overly-stress the biceps.Because of this, your biceps will be less likely to limit you.

|Create illusions that you appear to be larger than it is. You can do this by focusing your training on your upper chest, as well as your shoulders.

|Make sure your exercises with proper form. Just picking up weights and moving them around without proper form and technique will not build muscle and might even injure you.

|Consume no less than 20g of a whey protein about 30 minutes prior to your workout. This gives your muscles are used to fuel your workout and aid in muscle recovery.

|Seek out a protein powder that is of high quality that can be utilized in shakes and other drinks.

|Protein synthesis is the process in which your body to store protein. Muscles grow bigger by this system.

|Eating just several times daily will help you build muscle. Your body needs to have six to eight meals, carbs and healthy fats spread across six, seven or eight small, carbohydrates and healthy fats. This will allow your metabolism to remain high and help your muscle fibers.

|It is vital to limit your workouts to three to four times per week. This can give your body the needed time to repair itself.

|Don?t work out for more than an hour. Your body starts producing excess cortisol, due to the stress it?s enduring, after 60 minutes of a workout session. Cortisol blocks testosterone?a hormone that promotes muscle growth?and undermines all of your efforts to build muscle. Making sure workouts are less than an hour is the best results.

|Don?t cut out carbs when trying to build muscle. Carbs are vital for energy so that you can last an entire workout, and if you do not get enough, you will waste your protein on energy instead of building muscle.

|Adults who are looking to build their muscle building might want to take a creatine supplement. Creatine can boost both energy levels and muscle building. This supplement has been use by weight building experts throughout the years. If you are not yet done growing, avoid supplements.

|If you choose to supplement your muscle-building attempts with creatine, you should use caution, especially if you use this substance long-term. These supplements can be harmful if you have kidney problems. Creatine can also bring on cardiac arrhythmias, cramps or muscle compartment syndrome. Adolescents using this supplement are at risk. Be sure that you keep your doctor before starting use.

|You should establish a training regimen that is adapted to your goals. It might get a bit boring to do the same kinds of exercises each day, but it can help you see how you are progressing. You can add more exercises to the routine as you progress or replace an exercise by another if you get bored.

|Creatine supplements have been shown to increase the frequency and intensity of your workouts. Be careful when you are going to take supplements.

|You must consume enough protein in order to build muscle. A wonderful way to get protein is by consuming supplements and shakes. They work better after a workout and before you go to sleep. You must consume about one shake per day if you?re trying to lose weight. If you are attempting to increase your overall mass, though, you can consume up to three each day.

|Keep track of your personal weight lifting. Increase how much weight you use during exercises. You can also set goals for the number of repetitions to do at a certain weight. It is like a competition you can have with yourself that will keep you while you work out through the week.

}{After you workout, so that your muscles can build and repair themselves well. Someone who is under forty should hold each stretch at least 30 seconds. People over the age need to hang on longer; holding each stretch for a full minute is recommended. This method of stretching helps you avoid injury after your exercises.

|After you workout, so that your muscles can build and repair themselves well. Someone under forty should stretch for at least thirty seconds. People over the age need to hang on longer; holding each stretch for a minimum of 60 seconds. This will work to prevent any injuries from happening after you have just worked out.

|Keep the core trio of exercises in mind and always have them in your exercise routine. These bulk-building exercises include squats, bench presses and squats. These exercises simultaneously increase both muscle mass and conditioning your body.

You should make sure that your regular workout schedule includes all three of these exercises or at least some manner regularly.

|Drinking an occasional glass of wine is fine, but any more than that could spell trouble.Alcohol is not conducive to building muscle mass.

|Consume about 15 to 20 grams of a whey or other high-quality protein about 30 minutes prior to a strength training session. This can jump start the recovery of muscles so that it can decrease how much your body additional resources to fuel your workout.

|If you want to bulk up, you have to focus on squatting, squats and dead lifts. These three exercises can help you get in shape quickly and allow you to keep building muscle. You can add different exercises to your routine, but these should be the foundation.

|After any workout of a muscle group, try to stretch that muscle group. Stretching will reduce the necessary time needed for muscles to heal after working out. While these stretches can feel a tad uncomfortable while performing them, it is quite beneficial when it comes to developing new muscle tissue.

|Working out your muscles has many great benefits to your overall life, despite not desiring bulkiness. It can boost your self-esteem, make you stronger, add more strength and when associated with a simple cardio workout, and even strengthen your lungs when combined with a light to medium cardio workout.

|Try to make your bicep curls. During a typical biceps curl, you aren?t receiving a lot of help from the top part of the rep because you aren?t moving the dumbbell or bar past the point where it is parallel. This can be solved by doing the barbell curls while sitting.

|Your exercise regimen should be focused on attaining your specific fitness goals. The most effective way to build muscle is to stick to a routine, but it?s effective at building muscle and measuring progress.You can add exercises to your routine as you progress or replace an exercise by another if you get bored.

|Do not skip breakfast, especially breakfast.A high-protein breakfast with the right balance of a good workout day. Breakfast will help you to build bulk and will help your muscles rebuild.

|Creatine helps your muscles recover which will allow you to increase pre-existing problems with the frequency and intensity of your workouts. Be careful if you are going to take supplements.

|You must consume a sufficient amount of protein in order to build muscle. Muscles are made from protein and the body needs plenty to rebuild them.

|A lot of people make when working out is focusing on speed. Performing an exercise with care and deliberation, and will increase the effectiveness of your workout.

|Carbohydrates are essential to muscle building. If you plan on training extensively, you must be sure to consume about two to three grams of carbs for each pound of body weight, on a daily basis.

|After working out one muscle group, you then want to make sure you stretch those muscles out. This will help your recovery time. While you might be a little uncomfortable while stretching (though it should never be painful), it is quite beneficial when it comes to developing new muscle tissue.

|Warming up is the most important part of every workout. This will help you prevent injuries to the muscles that would keep you from working out for weeks as you heal.

|Know your body and it?s current fitness level. This will help you a starting point to establish your current capabilities and to use those to determine realistic goals.

|Carefully choose the exercises that you concentrate on since some are risky with excess weight. You can put yourself in jeopardy of getting a serious injury during split squats, dips and split squats which can involve dangerous joint positions.

|A common mistake when lifting weights because they are too focused on speed. Performing an exercise with care and deliberation, and will increase the effectiveness of your workout.

}{Always start your routine with a warm-up exercises. This will also help prevent any injuries.

|To make sure that you?re eating enough protein in a given day, make sure you are eating between 20 and 30 grams of protein at each meal.Spreading protein out will help you to achieve your protein needs. For example, if you need 180 grams of protein per day, eating six meals that have 30 grams of protein in each meal will give you the requirement that you need.

|Do not depend on supplements to build muscle. It is true that dietary supplements can be an effective way to boost your muscle building routine.

|Make sure you?re getting enough calories in a day. There are various online calculators that will help you find your needs for how much muscle you want to gain. Use these calculators to estimate your calorie requirements, and adjust your diet to include adequate amounts of protein, proteins, and other nutrients to bulk up your muscles.

|When building muscle, make sure to pay close attention to the types of calories you are consuming. A bad diet makes you growing fatter instead of more muscular.

|Learn from the ideal body. Learning from professionals will provide you build muscle faster and more effectively. Use this information to motivate you and give you confidence every time you lift.

|You need to make certain you are getting enough vegetables in order to maintain a healthy diet. Vegetables provide nutrients that you cannot find in proteins and protein-rich foods. They also good places to get fiber. Fiber can help the body use the protein more effective in utilizing protein.

|To optimize your protein intake, you need to aim to eat about 20 to 30 grams of protein in each daily meal. Spreading protein out will help you to achieve your protein needs. As an example, if your protein intake should be 180 grams each day, then break that down to 3 small meals and two snacks, each containing 24 grams of lean proteins.

|Don?t try to build muscle while doing intensive cardio training or preparing for a marathon. Cardio is essential for good fitness, but a lot of it could impede your attempts to bulk up through muscle building. If adding muscle is your primary goal, spend most of your effort on a strength-training routine.

|Stretching should be an important part of your muscle growth regimen. There are two muscle-building benefits to stretching.

|If you are a beginner when it comes to lifting weights, make sure that you get your form right before intensifying your workout. You can add weight as time passes, but if your form is slightly off to start with, you will later too. This just means you are powering up your looming injuries, which is not what you want.

|Carefully choose which moves you include in your routine; certain ones may actually make it more difficult to build muscle.You can put yourself in jeopardy of getting a serious injury during split squats, dips and split squats which can involve dangerous joint positions.

|Make your goals realistic and reasonable.You will see the best results if you meet your goals over hundreds of workout sessions. Trying to achieve unrealistic results through the use of steroids or other unnatural stimulants can result in serious, and lead to very bad health problems.

|Eat tons of protein when you?re attempting to add muscle to your frame.Protein is one of the primary building blocks of muscle, so not eating enough of it may actually lead to your losing muscle, which defeats the whole purpose behind bulking up. You should eat one gram of protein for each pound your body weighs.

|Keep a record of body fat during the muscle-building process. You may be discouraged when you see your weight stay the same or go up, but it?s not good for pegging your muscle growth in the beginning.

|Always eat prior to and after working out. A snack that is high in protein and low in sugars or recover from a workout. As you get further along in your muscle building plan, try measuring your protein intake more closely and plan meals with increased attention.

|Know where your limit is, and don?t stop short of exhausting them. When doing your sets, you want the final set to take you to exhaustion.

|Many people mistakenly increase protein intake immediately upon beginning a program to build muscle.

|Remember to stretch before you begin exercising. Massages will help to relax and post-workout recovery.

|Always do 10 minutes of stretching prior to lifting routine. This can prevent many injuries via warming up your muscles before they are asked to lift a heavy load.

}{Eat well enough on the days you workout your muscles. Consume many calories at least an hour before you begin your workout. That doesn?t mean you can overeat when you are scheduled for a workout, but that you need to eat a bit more on training days.

|Make sure you keep your cardio exercises. While cardiovascular exercises do seem technically contradictory to building muscle, it will better prepare your heart for your more strenuous weightlifting routine. Three simple 20 minute cardio workouts per week will help you maintain your heart without the risk of impairing your muscle building efforts.

|Some people mistakenly increase protein consumption when beginning of their muscle-building program.

|Do not skip meals when increasing your muscle mass, especially when your goal is to increase muscle mass. A breakfast is an important part of a healthy start to the day. Breakfast will help you to build bulk and will restore your muscles rebuild.

|Do as many sets and repetitions as you can during your workout sessions. This can stimulate your lactic acids, which is a key component in muscle growth. Doing this several times during each training session will produce maximum muscle building.

|You can judge the effectiveness of a muscle building routine is effective if you stronger. You will be able to increase in the amount of weight you lift over time. When you are beginning to lift weights, you should see a 5 percent increase in the amount you can lift after every other session. If you aren?t progressing at this rate, then take a closer look to see if there is something you are doing wrong. If you find that you are weaker than your last session, it is possible that you haven?t properly recovered from the previous workout.

|Remember to do your stretches before you work out.Massages will help to relax and post-workout recovery.

|Keep the core trio of exercises in mind and incorporate them in your exercise routine. These body-building exercises include dead-lifts, squats and bench presses. These types of exercises help add bulk in addition to strengthening and strength.You should aim to include these exercises in some variations on them.

|Make sure that you are consuming the amount of calories in a day. There are several online calculators that will help you estimate the number of calories you need when building muscle. Use one of these calculators, and alter your diet to get plenty of carbs, protein, and other vital nutrients to help build your muscles.

|You need to find a good balance when building muscle. You must be sure that you don?t overdo it, but you also must take care of the muscle to prevent harmful stress and injury.

|If you don?t reach the point where the muscle group(s) you are targeting literally cannot finish the rep, it is unlikely that you will adequately stimulate muscle growth. If you feel that you cannot go on, do not keep going, or you may hurt yourself.

|You need to always stretch your muscles before starting a routine for weight lifting exercises. This can prevent many injuries via warming up your muscles prior to lifting any heavy weights.

|Eat healthy fats when you?re on a diet where you wish to build new muscle. Healthy fats keep your joints lubricated and raise your testosterone. This will allow you gain muscle in a healthy way. Saturated fats are not good for your heart, however, should be avoided because of heart issues.

|Carefully choose the exercises that you concentrate on since some are risky with excess weight. You can risk injuring yourself seriously if you have too much weight on your joints in neck work, dips and split squats which can involve dangerous joint positions.

|Don?t always exercise in the same order each workout session. Don?t stick with the same routine day after day. If you always save the same muscle group for last, they will always be tired once you get to them. If you start your workout with different muscle groups every day, you could get a great workout and they will produce more growth.

|Eating meat will help your muscles grow. Try to eat at least one gram of protein packed meat for each pound on your body.

|Seek out a good protein powder that is of high quality that can be utilized in making energy shakes.

|Building muscle does not necessarily equate to achieving a hard six pack or huge biceps. There are various muscle routines that should be considered.

|Your exercise regimen should be focused on attaining your personal goals. Doing the same exercises every day can seem boring, but this is a good way to build muscle while measuring progress. You can add exercises to your routine as needed.

|Monitor your body fat when you are building muscle. Looking solely at your weight can be discouraging, but scale weight doesn?t do a good job of gauging muscle growth.

}{Staying hydrated is vital to muscle development. If you aren?t keeping yourself hydrated with water properly, there is a good chance that you would injure your muscles or yourself. Hydration also a key factor in your ability to increase and maintain muscle mass.

|If you never reach a point where your targeted muscles cannot finish a rep, most likely the mechanisms that trigger muscle growth have not kicked in yet. When you get to the point where you cannot lift anymore, stop so that you don?t hurt yourself.

|Try having a regular workout routine that helps you to reach your goals. Doing similar exercises daily may seem boring, but it is the best way to build muscles and measure your progress. You can add more exercises to the routine as you progress or replace an exercise by another if you get bored.

|Try to change your workout routine. If you stick to a single routine, then you will be more reluctant to work out. Make sure that you do different pieces of equipment at the gym or taking advantage of different exercise classes.

|Stretching is key in any muscle building regimen. There are two benefits to your muscles by incorporating stretching before you work out.

|Compound exercises are crucial when building plan. These particular exercises will allow you to exercise several muscle groups in the same lift. For instance, a bench press will utilize shoulder, chest and shoulders all at once.

|Use your head to think things through when you are doing squats. Make sure you lower the bar to the center point of the traps center. This method of lifting will help you to keep the bulk of the strain on your legs, as well as your hips themselves, allowing you to squat and press more weight.

|You should stop working out immediately if you feel any pain. Muscles and tendons tend to be extremely fragile, and you never want to push them to the limit and overdo it just to gain muscle. If your muscles ache, rest for a day in order to gain your strength back.

|Make your muscle building goals reasonable when trying to build muscle. You will notice better results over hundreds of workout sessions. Trying to use stimulants and steroids can harm the body, long-term health problems.

|Meat products are a protein-rich food that will help aid muscle growth. Try to eat at least one gram of protein-rich meat for each pound that is on your body.

|Make sure to research the best exercises to increase muscle mass.Different exercises achieve different muscle groups and also on muscle building or toning.

|Keep the ?big three? in mind and always have them in your exercise routine. The muscle-building power of these exercises ? the dead lift, dead lifts and squats. These exercises help add bulk in addition to strengthening and strength. Try to include some variation of these workout staples each time you exercise.

|Try changing your workout routine. Like any workout, if your routine becomes boring, you will be less likely to make time for it. Make sure that you do different pieces of equipment at the gym or taking advantage of different exercise classes.

|Learn from the ideal body. Learning from these people will provide you build muscle faster and more effectively. Use this information to motivate you and give you a shot of confidence every time you lift.

|Know your body at it?s limits. This will provide a good foundation to begin creating goals and building program.

|Creatine supplements have been shown to increase pre-existing problems with the frequency and intensity of your workouts. Be careful if you are going to take supplements.

|Try to create a body that looks bigger than you actually be. You can achieve this by focusing your strength training on your shoulders, shoulders and upper back.

|Always start your routine with a warm-up exercises. This will help you prevent any type of muscle injury that could take weeks to heal.

|Eating just a few times daily will help you build muscle. Your body needs to have six to eight meals, in smaller quantities, that each contain the right ratios of protein, daily meals. This practice will keep your metabolism high and help your muscle fibers repair themselves.

|It is imperative that you eat well when attempting to build up your muscle. Your body needs certain nutrients to properly build and maintain your muscles.

}{Make your muscle building goals reasonable when trying to build muscle. You will see the best results over time. Trying to achieve unrealistic results through the use of steroids or other unnatural stimulants can result in serious, and lead to very bad health problems.

|Add a couple plyometric exercises to your workout routine. This type of exercise strengthens the fast-twitch fibers that stimulate muscle growth. Plyometrics are very similar to ballistic moves due to the fact that acceleration is required. For example, plyometric push-ups require you to propel your hands off the floor, you would propel your body upward by removing your hands from the floor as you complete the movement.

|Creatine helps your muscles recover which will allow you to increase pre-existing problems with the kidneys and intensity of your workouts. Be careful if you are currently taking any kind of supplement.

|Examine yourself and your physique to see if there are any limitations you have. This will help you to identify your starting point; establish realistic goals for yourself.

|Carbohydrates are key for muscle building success. If you plan on training extensively, you must be sure to consume about two to three grams of carbs for each pound of body weight, on a daily basis.

|Keep track of your body fat while you?re building up muscle. Looking solely at your weight can be discouraging, but scale weight doesn?t do a good job of gauging muscle growth.

|It is imperative that you eat well when attempting to build muscle. Your body requires certain nutrients and cannot recover from exercise without plenty of them.

|Try mixing up your routine. As with any workout regimen, it can become boring and that will dissuade you from doing it. Make sure to keep your exercise routine regularly by using different exercises and workout different muscles each time you exercise.

|After exercising it is vital to stretch, stretch to help your muscles recover better.Someone who is under the age of forty should hold each stretch at least 30 seconds. People who are over the age need to hang on longer; holding each stretch for a minimum of 60 seconds. This prevents injuries from happening after you have worked your muscles.

|A great way to build motivation when working out in the gym is to workout with your friends. This can help you build more muscle.

|Many people begin increasing their protein to build muscle which is a mistake.

|Make sure you set yourself are for the short-term goals. If your goals aren?t realistic, you are only setting yourself up for disappointment and possibly an injury! You might surprise yourself and improve over the goal you set for yourself. This can encourage you and motivate you to continue exercising.

|Consume about 15 to 20 grams of whey protein supplement prior to a strength training session. This can jump start the recovery of muscles so that it can decrease how much your body additional resources to fuel your workout.

|Make sure that you are eating enough calories in a day. There are a lot of tools online calculators that can assist you in finding out how many calories you need when building muscle. Use these calculators, but don?t forget these calories need to be healthy ones consisting of healthy carbs, proteins, and other nutrients.

|Adjust your eat to your training program. You need a healthy ratio of protein and carbohydrates while reducing your fat intake. Don?t be under the assumption that this means you can overeat; it simply eat more; eat in a more balanced fashion.

You can build your muscles more quickly by taking vitamins or a protein supplement for best results.

|Do not be tempted to take steroids! Steroids have been proven to interrupt the body?s production of natural hormones. Steroids cause damage to your liver, cause breast development in men, and often causes men to develop some breast tissue.

|You must utilize balance when building plan. You must work the muscle to grow it, but you want to work on it consistently.

|Eat well enough on the days you want to build muscle. Consume a few extra calories about one hour before starting your exercise regimen. This does not mean that you should eat too much, but eat more than you normally do on the days you don?t go to the gym.

|If you are a beginner to muscle building, work on your form before your power. You can add weight as time passes, but any flaw in your form will be increased with time, it will be really off later. This means your chance for injury will be increased, which you don?t want to achieve.

|Even if you aren?t concerned about adding bulk to your body, strengthening exercises will benefit your body in many ways.It can raise your self-esteem, improve your joints, better your joints, it can improve your lung function.

}{Record your progress routinely in an exercise journal.It is crucial to keep track of your progress when you are working a bodybuilding program. The best way to accomplish this is by creating a fitness log. When you work out, make sure you write down what exercises you did and how many reps you completed. This allows you to keep track of how you?re doing and analyze your program.

|Make sure you set yourself are for the short-term and are achievable. If you are hoping to do a three-hundred pound squat before your fourth week is over, then you?re only going to feel discouraged when you can?t achieve them.You may surprise yourself by surpassing the goal you set for yourself.This can help build motivation and will keep you going.

|Use smarts as you are completing squats.Make sure you lower the bar down at the center point near the traps center. This will require more use of glutes, glutes, and hamstrings extra hard, which can help you squat more weight than you originally could.

|Adults who are interested in muscle should look into a supplement called creatine. Creatine supplements may increase energy while helping the body build more mass. This supplement has been used by many weight trainers for quite some time.If you are not yet done growing, you need to stay away from all supplements

|Make your goals realistic and reasonable.You will see the best results over time. Trying to build muscle quickly using stimulants, steroids or other potentially harmful substances can damage your body, and other questionable substances can have detrimental effects on your body and overall health.

|Building muscle does not necessarily mean having a hard six pack or huge biceps. There are several different muscle routines that you must pick from prior to working out.

|Train opposing muscles while in the same session including your chest and back, or the hamstrings with quads.This is a good way to let a muscle group to recover while the other is in action. This is beneficial because the intensity of your workouts is easily increased with increasing the time you?re at the gym.

|Alcohol can be a barrier to building muscle, so avoid it if you can.

|Every exercise that is part of a routine has to be practiced to ensure correct execution.

|Change the order of your exercise routine from time to time. Avoid doing your exercises in the exact routine each time you work out. If you do every exercise session in the same order, they?ll always be tired when you get to working them out. If you start your workout with different muscle groups every day, you can produce more growth by giving them a good workout.

|Building muscle does not always have to mean that you will appear ripped. There are various muscle routines that should be considered.

|Building muscle does not necessarily equate to achieving a hard six pack or huge biceps. There are various muscle routines that should be considered.

|Try to improve your bicep curls better. During a normal bicep curl, you don?t receive the most benefit from the upper part of the curl because you failed in moving the bar or the dumbbell past the parallel point. This problem can be solved by doing the barbell curls while sitting.

|Keep a training that you are doing. It is important to keep a record of how much progress you have made while you are building your muscles. The best way to accomplish this is by creating a fitness log. When you work out, make sure you write down what exercises you did and how many reps you completed. This allows you to keep track of how you?re doing and will increase the likelihood that you continue with your routine altogether.

|Having glasses of wine occasionally is acceptable, but that needs to be your limit. Alcohol isn?t good for building muscle growth.

|Try consuming a lot of protein before and after you exercise. A good idea is to consume 15 grams a half hour before you train and another 15 grams after your workout is completed. This amount of protein can be found in a couple glasses of milk.

|If you are going to use creatine supplements to assist with your muscle gain, be careful, especially if you use this substance long-term. These supplements should not be used if you have any sort of kidney problems.Creatine has also been associated with muscle cramps, muscle cramps and muscle compartment syndrome. Teenagers could be at even more likely to have problems. Be sure you are using these supplements exactly as they are recommended.

|Eat plenty of healthy fats when you?re on a diet where you want to gain muscle. Healthy fats keep your joints and raise your testosterone. This will help you enhance your body gaining muscle size and effective manner. Saturated fats are not good for your heart, however, should be avoided because of heart issues.

|You can judge the effectiveness of a muscle building routine is effective if you stronger. You will be able to increase the amount of weight you can lift over time. When you just begin, you should see a 5 percent increase in the amount you can lift after every other session. If you are not making this kind of progress, it may be necessary to rethink your current plan of action. If your performance at the gym is faltering with every session, you may not have given yourself enough time to recover.

|You need to take the time to practice each routine until you master it.

}{Make sure you?re getting enough calories in general. There are several online calculators that help to determine caloric need to eat in order to gain a given amount of muscle in a certain time frame. Use one of these calculators, and alter your diet to get plenty of carbs, proteins, and other nutrients.

|Use a combination of free weight exercises and weight machines for your muscle building regimen. Free weights are better for building serious muscle. If you?re a beginner, include both so that you do not get stuck on only weight machines forever out of habit.

|While becoming huge and muscly isn?t for everyone, you can still build muscle as a way to improve your life. It can elevate your self-esteem and confidence, provide your body with greater strength, add more strength and when associated with a simple cardio workout, it can improve your lung function.

|You need to always remember to stretch your muscles before beginning any weight lifting. This can prevent many injuries via warming up your muscles prior to lifting any heavy weights.

|Don?t workout for more than an hour at a time. Your body starts producing excess cortisol, due to the stress it?s enduring, if you push beyond sixty minutes. Cortisol blocks testosterone and puts to waste any of your muscle-building efforts.Making sure that workouts don?t go over one hour is the perfect way to optimize your fitness plan.

|Always remember to eat before and right after you workout. A snack that is high in protein and low in sugars or recover from a workout. As you become more advanced in your routine, you can get more specific in planning both your meals and your snacks.

|Carbohydrates are essential to muscle building. If you?re seriously training, you may need to increase your daily consumption of carbs to 2-3 grams for every pound you weigh.

|Resist the urge to quickly power through sets and cranking out reps! You will achieve better results by slowly doing each exercise?s movements, even when using lighter weights.

|A great way to deal with muscles that limit you during certain exercises is the pre-exhaust process. You can rest your biceps and work on your lats with an exercise that provides the appropriate isolation, like straight arm pull-downs that won?t overly-stress the biceps.Your lats will then be pre-exhausted, which means that when you perform the rowing exercise, your biceps will no longer be the limiting factor.

|Listen to experts if you want to create a quality program for building muscle mass. Learning from these people will provide you with the foundation of knowledge that is necessary to ensure success. Use this information to motivate you even more and to give you a shot of confidence while you are lifting.

|Know the limitations of your body and it?s limits. This is a good place to start for establishing your regimen.

|Protein synthesis is the process in which your body uses and stores the protein for later use. This process where muscles grow stronger and bigger.

|Make sure to research the best exercises to increase muscle mass.Different exercises achieve different results; some may work on muscle building or toning.

|You need to get enough protein if you want to build up muscle. Protein supplements and protein shakes are a great way to get in your body?s supply of this vital nutrient. They work better after a workout and also right before going to bed. You must consume about one shake per day if you?re trying to lose weight. If your goal is bulk, then you can consume as many as three daily.

|Resist the temptation to complete your reps and sets at wharp speed. You will get better results if you do your reps slowly, even if you need to lighten the weight to do so.

|Try doing the farmer?s walk into your workout. Do this by keeping dumbbells down at your sides while walking as far as you can. When you can?t walk another step, rest for a minute and a half and then keep going. Do several repetitions of this several times per day.

|Try changing your workout routine. Like any workout, if your routine becomes boring, which can keep you from doing them. Make sure that you do different pieces of equipment at the gym or taking advantage of different exercise classes.

|Stretching should be an important part of your exercise routine. Stretching benefits when you are building muscle.

|Compound exercises are crucial when building plan. These are exercises that use several different muscle groups in each lift. Bench presses, for example, work your chest, shoulders and triceps at once.

|Vegetables are an important to building muscle as any other nutrient. Vegetables provide nutrients that you cannot find in proteins and carbohydrates generally lack. You will also get a lot of fiber from vegetables. Fiber helps your body able to use protein.

}{grow taller 4 idiots} {Focus your weight-training regimen on squats, squat, and bench presses. These three exercises are the core of a solid muscle-building regimen. They are exercises that are proven to build strength, build your endurance, and improve overall condition. Try to utilize these sorts of exercises into your workout routine.

|Don?t cut healthy fats when lifting weights. There are many good fats that are vital to muscle growth. If you start to restrict these fats, you could slow down the recovery process for your muscles. Studies have indicated a connection between consumption of fat and testosterone in the body, which means that it is good to have some good fats.

|Try consuming a lot of protein before and after you exercise. A good idea is to consume 15 grams a half hour before you train and 15 grams of protein after you are done. This amount of protein can be found in a glass or two glasses of milk.

|Hydration has a vital component in muscle building. If you are not keeping yourself well hydrated with water, then your muscles will experience fatigue easier and you just might face injury. Hydration is also facilitates the increase and maintenance of muscle mass.

|If you are a beginner when it comes to lifting weights, work on your form prior to increasing your power. You will use more weight over time, but if you have bad form initially, things are unlikely to improve in the future. This will eventually result in an increased risk of injury, which is opposite of your desired results.

|It is important to warm up before you start your muscle building routine. The stronger your muscles become, which increases the probability of injury. You can prevent hurting yourself by warming up properly. Prior to lifting, exercise lightly for about 10 minutes, then three to four light and medium warm-ups.

|Gyms have all the equipment you need, in addition to professionals that can help you body build. You can ask them a question if you have to.

|Keep doing your cardio regimen. It may seem as if cardio exercise doesn?t go along with muscle building, it is actually an important part of muscle growth in that it strengthens the heart;s ability to cope with the extra load.Three simple 20 minute cardio sessions per week will help you maintain your heart strong without hurting your muscle building efforts.

|Warming up should be part of your exercise routine. This will help you prevent injuries to the muscles that could take weeks to heal.

|Take pictures of yourself naked every two days. It can be hard to see the small changes that are made on a day to day basis. When you have snapshots in time to compare, you can see just how much your muscles have increased.

|It is always use proper form. Just hoisting some weights without knowing how to do it correctly can lead to permanent injury.

|Stretching is a very important part of your muscle building regimen.There are two primary benefits to stretching into your routine.

|Don?t try to build muscle while doing intensive cardio training or preparing for a marathon. Cardio is important, but a lot of it can slow down your efforts to improve muscle mass. If adding muscle is your primary goal, stick with resistance training.

|Try including plyometric exercises to your workout regimen. This type of exercise develops the fast-twitch fibers and develop your mass quicker. Plyometrics are similar to ballistic moves in that they require some acceleration. For example, when you do push-ups that are plyometric, your hands should jump up off the floor, exploding as high as possible.

|Drink a protein shake half an hour before starting to lift weights. This small shake can give your muscles the fuel they need without making you full and giving you to feel stuffed. A shake made with a protein powder mixed into some low-fat yogurt or milk.

|You should stop working out immediately if you experience pain. Muscles and tendons are incredibly fragile, and you never want to push them to the limit and overdo it just to gain muscle. If you feel sore, then that is a signal that they need more time to recover.

|When you are trying to build muscle, ensure that you are getting the correct caloric intake. A bad diet makes you growing fatter instead of more muscular.

|A great way to build motivation when you go to the gym is to workout with your friends.

This extra kick in the pants will yield more muscle.

|A great way to work around muscles that stop you during certain exercises is the pre-exhaust process. You can rest your biceps and work on your lats with an exercise that provides the appropriate isolation, like straight arm pull-downs that won?t overly-stress the biceps.This will ensure that your lats get a good workout, the biceps should not limit you.

|To make sure that you?re eating enough protein in a given day, make sure you are eating between 20 and 30 grams of protein at each meal.Spreading protein out will help you to achieve your protein needs. For instance, if you require 210 grams of protein every day, eat six meals a day and have 30 grams at each meal.

}{Working out with your friends and family can help keep you motivated. This energy will yield more muscle.

|Try out an exercise called ?the farmer?s walk. This is holding dumbbells at your sides and continue walking until you can. Once you feel you can not continue, take a ninety second break and then go again. Do this several repetitions of this exercise routine several times a day.

|Eat well enough on days you workout your muscles. Consume more calories at least an hour before you are going to exercise. This doesn?t mean you should overeat on workout days, but you should eat more than you do on days that you aren?t in the gym.

|It is vital to limit the amount of your workouts to three to four times per week. This will help to give your muscles to repair and rebuild themselves with a bit of rest.

|Mix up the back muscles. To give your lift more strength, try using a staged or mixed grip. This type of grip will keep the bar from moving in your hands.

|Creatine is a good solution for you. This supplement increases your endurance and longer when combined with a protein- and proteins.

|Eat tons of protein when you?re attempting to add muscle to your frame.Protein is a key building block for muscles, and if you don?t get enough, making your efforts in bulking up useless. You might need to eat over 100 grams of protein per pound that you weigh.

|Do not take steroids.Steroids have been shown to inhibit the your body?s production of hormones. Also, steroids can have a detrimental effect on the liver, decrease the good cholesterol in your body, and might even make men develop breast tissue.

|Do not become too dependent on just supplements. Supplements can provide additional benefits to your muscle building routines.

|You need to make sure you eat plenty of vegetables in your diet. There are a number of vitamins and nutrients in vegetables that can?t be found in high-protein or carbohydrate-rich foods. An additional benefit is that vegetables are also high in fiber. Fiber is like a catalyst that helps your body able to use the protein you consume.

|Keep track of body fat during the muscle-building process. In fact, don?t let your fluctuating weight distract you from feeling your improved muscle tone.

|It is possible to create the impression that you are larger than your actual size. You can achieve this by focusing your strength training on your shoulders, your upper back and your shoulders.

|Compound exercises are a great way to build muscles to their fullest extent. These types of exercises which are designed to work multiple muscle groups in one lift. For example, bench presses work out your shoulders, tricep and chest muscles all at once.

|It is imperative that you eat well while trying to build muscle. Your muscles thrive on certain vitamins and minerals to begin to repair muscle fibers.

|You need to find a good balance with your muscle building exercises. You must be sure that you don?t overdo it, but you also must take care of the muscle to prevent harmful stress and injury.

|Use your head to think things through when you are doing squats. Make sure you lower the bar to the center point of the traps center. This works your hips, hamstrings, and hamstrings extra hard, which can help you squat more weight than you originally could.

|Don?t attempt to build muscles when you are taking part in a marathon or participating in extreme cardio workouts. Cardio is essential for good fitness, but a lot of it could impede your attempts to bulk up through muscle building. If building up muscle is your focus, you should do strength training more often than cardio.

|Once you have completed exercising a certain muscle group, make sure you stretch those muscles. This relaxes your muscles recover quickly. While you may experience a little discomfort while attending to the stretches, just know this helps in development of muscle tissue.

|Write in a journal. It is crucial to keep track of your progress when you are working a bodybuilding program. A fitness log is the ideal way to do just that. When you are working out, record the exercises you did and the reps and sets.This allows you to keep track of how you?re doing and will increase the likelihood that you continue with your routine altogether.

|Know your limitations, and push yourself in an exercise to the point at which you hit that limit. When completing a set of exercises, keep going until you literally cannot go any further.

}{If you want to add bulk, you should focus on bench pressing, squats and dead lifts. These exercises can help anyone to get in shape fast and build muscle quickly. You can add different exercises to your routine, but these must be your core.

|Don?t try to build muscles when you are preparing for a marathon or tackling other extreme cardio workouts. While doing cardio is great for fitness, it can negate the work you do on your muscle mass. If you want to build muscle, spend most of your effort on a strength-training routine.

|Know your limitations, and push yourself to it.When completing a set of exercises, you want the final set to take you to exhaustion.

|Write your progress in a training journal. It is important to keep track of your progress when working on building muscle. The best way you can accomplish this is by creating a fitness log. Each time you have a workout, enter what exercises you performed and how many reps you did of each of these exercises. This will help you see how well you do over time and analyze your routine altogether.

|A gym offers equipment that you are usually lacking at home, but a gym is also staffed by professionals that have a lot of information to pass on about weight training and bodybuilding. You can ask them a question if you need.

|Make sure you understand the best exercises for increasing muscle mass. Different exercises achieve different muscle groups and also on muscle building or toning.

|Don?t cut healthy fats when you begin lifting weights. There are fats that are essential for muscle-growth. If you cut down on fats, it can cause your muscles to grow more slowly. Studies have proven that testosterone and fat are related, which is another great feature of eating the proper types of fat.

|Use weight machines and free weights in conjunction with free-weight exercises during your workout routine. Free weight movements are typically better for serious muscle. If you?re a beginner, include both so that you do not get stuck on only weight machines forever out of habit.

|Mix up your grip to build back grip. To give your lift more strength, use a mixed or staged grip when doing deadlifts and rack pulls. This keeps the bar from rolling all over your hands.

|Healthy fats are beneficial to the process of building muscles. Healthy fats can also help lubricate your joints and raise your testosterone levels. This means that you will be able to get healthy and equally effective muscle gain all over your body. Try to consume mostly non-saturated fats, since they aren?t heart-healthy.

|Adults who are looking to build their muscle building might want to take a creatine supplement. Creatine can boost both energy and gives the body the assistance it needs to build more mass. This supplement has been used by many weight trainers for quite some time.If you are high school age, then you need to avoid taking supplements.

|Train opposing muscles when you are in the midst of a workout; try doing the chest and back together, or quads and hamstrings. This method allows one muscle rest while you focus on another one. This will increase the intensity of your workout and the time you spend building muscles at the gym.

|Working out your muscles has many great benefits to your overall life, despite not desiring bulkiness. It can boost your self-esteem, provide your body with greater strength, improve your joints, it can improve your lung function.

|Take nude photos of yourself naked every two days or so. It is hard to tell by just seeing your body in the small changes that are made on a day to day basis. When you have snapshots in time to compare, you can see just how much your muscles have increased.

|Vegetables are as important to building muscle. Vegetables provide valuable nutrients that foods high in proteins and protein-rich foods. An additional benefit is that these are also high in fiber. Fiber allows your body able to use the protein.

|It is OK to take a little when lifting. Make sure that your rep speed controlled. Do not let your form when you are doing your reps.

|Building muscle needs a true commitment that lasts a while, so you have to stay determined and motivated. You might also choose rewards that will further your muscle building journey. For instance, you can obtain a massage; they improve blood flow, it can improve blood flow and help your recovery.

|Make sure you understand the best exercises for increasing muscle mass. Different exercises achieve different muscle groups and also on muscle building or toning.

|Use smarts as you are completing squats.Make sure you lower the bar to the back to a point near the traps. This technique puts extra pressure on muscles related to your hips, hips and hamstrings work hard, allowing you to squat more weight than you would have been able to.

|Don?t always exercise in exactly the same order.Avoid falling into a habit of following the same old routine. If you?re always working the same muscles last, then you won?t have the opportunity to work the last muscle group on the list as hard because it will be tired. By starting with the exercises that work those muscles once in a while, you will work them more effectively, which will lead to quicker gains.

}{Try to improve your bicep curls better. Usually, when doing bicep curls, which means you don?t get the full benefit of the top half of the bicep curl. You can solve this by performing seated barbell curls.

|Also try to avoid excess alcohol, as that is known to increase the breaking down of muscle tissues when consumed in excessive amounts.

|Focus on important exercises such as the deadlift, squat, and bench presses. These exercises are the best for building a good body. They have proven to increase strength, build strength, and are good conditioning exercises. Try to utilize these crucial exercises in each workout.

|It is important to eat well when attempting to build up your muscle. Your body requires certain nutrients and cannot recover from exercise without plenty of them.

|Do not be tempted to take steroids! Steroids have been proven to decrease your body?s synthesis of natural hormones. Steroids cause damage to your liver, cause breast development in men, and often causes men to develop some breast tissue.

|Eating meat will help build your muscles. Try to eat at least one gram of protein packed meat for each pound on your body.

|Always eat before and after a workout

Source: http://jedisthlm.com/muscle-building-tips-to-improve-your-health-and-fitness/

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