Wednesday, 10 December 2014

5 Ways to Burn More Fat

1.) Shorten Rest Periods.
Progressively shaving seconds off your rest period can help to raise your metabolism. Just don't go too low, warns Joe Stankowski, C.P.T., a trainer in Grand Rapids, Mich. "You need a minimum of 30 seconds' rest or you risk burning out," he says. The one exception: circuit training, which requires no rest between sets.
2.) Train the Whole Body.
If you've been following a split routine — upper-body exercises one day, lower body the next — condense both into one day. Your growth hormone levels will spike, and that burns fat.
3.) Alternate Sets.
Do a set of a lower-body exercise followed by an upper-body one, such as a squat and then a row. This way, one muscle group has time to recover while you train another one.
4.) Increase Lifting Speed.
You can more calories by doing explosive exercises like plyo pushups (where you push yourself into the air) and box jumps, or by using lighter weights and lifting them more explosively on the upward phase of the movement.
5.) Decrease Reps.
Most guys' workouts are based around the idea of 10 reps per set. But according to Jim Smith, C.S.C.S., a strength coach in Sayre, Pa., you'll get a much bigger spike in metabolism by reducing your reps and tacking on an additional set. Try sets of six to eight reps.
source:http://www.mensfitness.com/training/build-muscle/5-ways-to-burn-more-fat

FOOTBALL MANAGER IS BACK !

As you know,football manager(fm) is most popular games in the world.For your information,fm games about how to manage team with your own tactics,training,transfer player and others.If you get many success in your team, you may be get title lagendary .



THE LATEST FOOTBALL MANAGER
 
Football Manager 2015  is a football management simulation video game developed by Sports Interactive and published by Sega. It was released on Microsoft WindowsOS X, and Linux platforms on November 7, 2014, and on iOS and Android 
platforms on November 20, 2014.

SOURCE : WIKIPEDIA

The Making of It's a Revolution !!! Do not Try This at Home Part 3


Hello

After 3 weeks of hard work on this project finally video it's a revolution can upload to youtube.This video gets good response after a month because this video uploaded've got 300 likes and around 1500 views.I would like to thank the members of the group ijat, nad, amira and nurul as successful video output. Moreover, thanks also to Pn.Azizah as provide guidance in producing video and millions thanks for supporters.

                                                                      THANK YOU

The Making of It's a Revolution !!! Do not Try This at Home Part 2

The second adventure video do  museum and around the padang besar .OK. I can't get involved because have personal issues and so all the latest information reported by ijat through whatsapp.The shooting this scene helped by theater actor from Unirare Theater Club.

Adventure Prince Sadao

Adventure Prince Sadao
This theater is organized by the culture and arts perlis.Teater this story about a prince who wanted to travel because want to make experience.He accompanied by his personal bodyguard. They heard a scream journey to seek help from one women .The women  is a princess. After a contentious action occurs, the princess took the prince met with the sultan and permaisuri.Lastly,their marriage.

Here is a little story of the theater. Held at the Auditorium Theatre Culture and Art Perlis.we have been following the show .


Ticket

to release stress

#1 Get Rationally Optimistic:
Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad) they get stressed.
This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.
In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”
The result: no more mental stress.
# 2 Unplug:
Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.
How on earth do you unplug your mind? Simple: just meditate. It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours this is a surefire way to reduce mental stress. Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.
 # 3 Easy on the Caffeine:
Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.
Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it.  You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.
#4 Attack Mental Stress Via the Back Door:
That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.
How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:
# 5 Good Old-Fashioned Exercise:
This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.
The result: mental stress will be gone!
So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly

5 ways to avoid debt

1. Budget Your Money

Monitor your spending for two months by keeping a log and collecting receipts. Then segment your spending into expense categories such as entertainment and food. Once you have that information, you combine it with your monthly bills to get a clear picture of your monthly spending habits. Before you start to develop a budget, analyze your spending to find ways to reduce your expenses and free up more money for savings and paying off bills.
Write your bills into a checklist and compare that to your monthly income. As you pay bills or use up expenses, check it off your list. Make your savings accounts bills that you pay every month. Vacations, holiday spending and an emergency savings account should all get something put into them to make sure you have the money when you need it. Any extra money you have at the end of the month goes into the savings account or is applied to paying down the balance of a credit account.
Remember to create expense items for your weekly entertainment, food and gas for your car. Anticipate one-time bills each month and account for them in your budget. Do not deny yourself money for going to the movies each week, but rather you should keep track of it and limit your spending to make sure you have money for important bills and expenses.
2. Make More Money
Is it practical to lower your monthly food budget or put off paying credit card accounts to try and apply that money to other things? No, that is not a practical solution. If you find yourself falling short on your budget each month, then the practical approach is to take on an extra part-time job, pay your bills down and then get your finances under control.
One of the difficult things about budgeting money and being practical with your personal finances is that you need to objectively look at your situation and make hard decisions. If you put yourself in a financial hole, then develop the initiative to get yourself out of that hole by making more money. If you can spend more money, then it is practical to expect yourself to also be able to make more money.
Even if you have a balanced budget and no money problems, if you have the time, then it may not be a bad idea to get an extra part-time job anyways. You can put the money you make into your various savings account and strengthen your financial situation even further. It can be difficult to anticipate the future, and that is why it is always a good idea to take prudent financial action when you are able. Adding money to your savings accounts when you do not feel you need it will create more available funding when you do need it.
3. Credit Cards
A discussion of credit cards is part of practical financial planning because credit cards can offer several benefits that a person with good spending habits can take advantage of. When you are applying for a credit card, look for one that fits your situation. If you travel a lot, then get a card that offers discounts in travel, hotels and rental cars. Look for the card with the best cash-back feature to help you put extra money into your pocket during the course of the year.
The most practical way to use a credit card that offers rewards and cash back is for items that you know you have the cash for in the first place. For example, if you use your credit card to buy groceries, then you can get the benefits of travel miles and cash back while you pay off your entire credit card balance with the grocery money set aside in your budget. Regular expenses that you know you have covered by cash are excellent candidates for credit card spending because you will not be carrying the balance from month to month, but you will still get the rewards credits.
Credit cards are also necessary when it comes to renting a car and doing other activities while traveling or on vacation. Once again, it is practical to have the cash ready to pay the credit card bill when you get it in 30 days. But if you can continue to rack up cash-back payments for spending cash that you have on hand, then that is a good financial move. If you pay the balance within 30 days, then you reduce your interest debt to almost nothing. Learn how to use credit cards responsibly to benefit from them.
4. Save Rather Than Spend
One of the ways that retailers convince people to make large purchases is to entice consumers with low monthly payments on financing. If you know that you can easily make a monthly payment on a financed item, then you should also be able to save the money needed to buy that item in cash.
For example, if you are not in a hurry to get a new television, then you should do some research and find out how much the television you want will cost. Then you can develop a savings plan that will help you to save the money you will need to purchase the item. Look at it as making payments on a finance account for an item you do not own yet. Once you reach your goal, you can purchase the item outright without having to pay interest and finance charges.
Saving money for purchases is always preferable to opening a finance account for the practical consumer. You may have to wait a few extra months for the item but, if the item is not a critical need, then saving for it will allow you to have the things you want without putting yourself into debt.
5. Do It Yourself
Spend time learning how to do tasks that you would normally pay a contractor or professional to do. For example, you can save some money each year by changing your own oil and taking the old oil to a local auto mechanic for disposal. If you have an interest in home remodeling, then start researching ways to do projects on your own rather than paying extra for a contractor to do them.
Any time you get a chance to save money by doing something yourself, the practical approach is to take that opportunity. If you go out to a company party at a facility where there is valet parking, then look to see if you can park your vehicle yourself to save the valet charges. Wash your vehicle each week in your driveway with your own water and supplies to avoid paying for a car wash.
Do not take the "do it yourself" approach to dangerous levels. If a family member needs medical attention, then get to a doctor. But if you find practical ways to save money by doing something on your own, then you should take the chance to save money and avoid putting yourself deeper into debt.
These were our best five tips to easily stay out of debt. Of course these aren't the only things you could do to stay financially healthy! You can find more effective tips on these links we bundled for you. They're a great addition to our relatively small website. Good luck!


The Making of It's a Revolution !!! Do not Try This at Home Part 1



   Student iKOM to make up for a free titles and upload video to youtube.Me and group members like nad, ijat, Amirah, nurul have made the choice to make a video about technology.We do first shooting around Alor Setar. Video starring the actor theater izzat make the video more interesting.Clothing video production sponsored by MM boutique and we use our own financial welfare in terms of transport  Many challenges and obstacles faced when shooting among camera ran out of batteries, clothes actresses and other left. Stay tuned for part 2

how to stop smoking

Write a list of the reasons why you want to stop, and keep them with you. Refer to them when tempted to light up.

Set a date for stopping, and stop completely. (Some people prefer the idea of cutting down gradually. However, research has shown that if you smoke fewer cigarettes than usual, you are likely to smoke more of each cigarette, and nicotine levels remain nearly the same. Therefore, it is usually best to stop once and for all from a set date.)

Tell everyone that you are giving up smoking. Friends and family often give support and may help you. Smoking by others in the household makes giving up harder. If appropriate, try to get other household members who smoke, or friends who smoke, to stop smoking at the same time. A team effort may be easier than going it alone.

Get rid of ashtrays, lighters, and all cigarettes.

Be prepared for some withdrawal symptoms. When you stop smoking, you are likely to get symptoms which may include: nausea (feeling sick), headaches, anxiety, irritability, craving, and just feeling awful. These symptoms are caused by the lack of nicotine that your body has been used to. They tend to peak after 12-24 hours, and then gradually ease over 2-4 weeks.

Anticipate a cough. It is normal for a smoker's cough to get worse when you stop smoking (as the airways "come back to life"). Many people say that this makes them feel worse for a while after stopping smoking and makes them tempted to restart smoking. Resist this temptation! The cough usually gradually eases.

Be aware of situations in which you are most likely to want to smoke. In particular, drinking alcohol is often associated with failing in an attempt to stop smoking. You should consider not drinking much alcohol in the first few weeks after stopping smoking. Try changing your routine for the first few weeks. For example, don't go to the pub for a while if that is a tempting place to smoke and drink alcohol. Also, if drinking tea and coffee are difficult times, try drinking mainly fruit juice and plenty of water instead.

Take one day at a time. Mark off each successful day on a calendar. Look at it when you feel tempted to smoke, and tell yourself that you don't want to start all over again.

Be positive. You can tell people that you don't smoke. You will smell better. After a few weeks you should feel better, taste your food more, and cough less. You will have more money. Perhaps put away 

Woodball World University Championship

During the semester break has lasted woodball university world championship for the first time in doing in  unimap.me and friends have to become a volunteer for World Woodball University Championship.We placed at the paramedic.
During the following event took place, no serious injuries occurred among participants.follow a program like this can create an attitude of cooperation between volunteer.Many experience can be achieved between can communicate with the outside, can tell the beauty of Malaysia and others.

World Wooball this was won by the team that dominated the event Thailand and Malaysia team just picked up the bronze medal in.


top 5 football manager



1) Sir Alex Ferguson
Club: Manchester United
Age: 70
Nationality: Scottish
Not just one of the finest today, but one of the greatest who has ever lived. Ferguson ranks alongside the likes of Paisley, Clough and Michels as a grandmaster of his craft.
Fergie began his managerial career at lowly East Stirlingshire aged just 32, but his time in Scotland is rightly remembered for his time at Aberdeen, where he usurped the Old Firm and ultimately led the club to European success against all the odds.
He moved to Old Trafford in 1986 and endured a troubled start at the sleeping giant, coming close to the sack at one stage before being rescued by that Mark Robbins goal.
From that point, he never looked back and the headlines alone from his records’ at United speak for themselves: 12 league titles, two Champions League triumphs and five FA Cups.
This includes numerous squad overhauls and continuing to achieve even when the team is in transition. The Scot has also shown considerable skill in the transfer market, bringing in world-class figures ahead of the game like Cantona, Ronaldo and Vidic.
While Fergie has been labelled tactically naive at times, the flipside is his sides play some of the most exciting football around. And, while he is rightly criticised for his behaviour at times, he is also highly respected by younger managers who speak in the highest terms of the man because of the advice he is always willing to offer.
Despite being 70, Ferguson shows no inclination for packing things in. As long as his health holds up, the rest of the Premier League will have to wait a wee while yet to raise a glass of red to his retirement.
And, having reached the Champions League final and failed twice in recent seasons, suspicions are that he’ll hold on for one more taste of European triumph.
2) Pep Guardiola
Club: Unattached
Age: 41
Nationality: Spanish
After a legendary career as a player at the club, Guardiola became Barcelona manager in 2008. His first and thus far, only job in management, but what a job!
In his first season alone he clinched the treble winning the La Liga, Copa Del Rey and Champions League trophies. He was the youngest ever manager to win the latter.
His subsequent time in charge, up until last season at least, brought only more success. More titles, more cups and more accolades for a team that some call the greatest ever.
And therein lays the rub. He knitted together the unbelievable talents of Messi, Xavi and Iniesta et al into a seemingly unstoppable force, but the sheer quality he had to play with is enough to leave question marks.
This is despite the fact he tactically bested many managers with vastly more experience in the game, or the clear evidence he thinks about tactics more than just about any other manager, always seeking new players (think Ibrahimovic) or new ways of playing to best his opponents.
These may not always pan out as planned (think Ibrahimovic again) but they undoubtedly reveal a man intent on evolution, rather than resting on the laurels of the supreme talents at his disposal.
Still, until Guardiola enjoys success at another club, there will continue to be those who wonder whether he is truly one of the greatest managers ever, or merely a great manager in charge of one of the greatest sides ever.
This is all the more reason for Pep to take his time picking his next project, despite the lengthy list of suitors who undoubtedly crave his signing. Right now, nobody knows where he will pitch up.
3) Jose Mourinho
Club: Real Madrid
Age: 49
Nationality: Spanish
Few divide opinion as much as one José Mário dos Santos Mourinho Félix. The self-styled “Special One” has achieved great success everywhere he’s gone and is renowned as a master tactician and man-motivator, but he has equally left a trail of controversy in his wake.
He first came to global attention during his time at Porto, where he master-minded a win over Martin O’Neil’s Celtic in the 2003 Uefa Cup final in a match marked by hysterical time-wasting by his team.
A year later, Porto bested Manchester United over two legs in a Champions League tie, scoring late to inspire a mad dance down the touchline from the main man.
His subsequent success in the final convinced Roman Abramovich to take him to Chelsea, hoping he could fulfil their European dreams.
That piece of silverware would ultimately elude Mourinho in his time at the Blues, but it was about the only one that did. He won the Premier League and League Cup in his first season, retained the title in his second, and later added a cup-double for good measure.
Despite this success, the Special One never truly saw eye-to-eye with the club’s owner, and he would ultimately depart and wind-up at Inter Milan.
His time at Inter was arguably even more impressive, adding another European success to his CV, together with Serie A titles and a couple of domestic cups.
The victory in the 2010 Champions League final over Bayern Munich would actually be his final game with the club, with Real Madrid snapping him up.
His time in Madrid has not been plain sailing, taking in ugly battles with Barca on and off the pitch. But by bringing the title back to Madrid, the first in four years, and overseeing record-breaking returns of points and goals in the process, Jose has been an undoubted success there.
Mourinho has now signed a two-year extension to his deal at the Bernabeu.
He reportedly harbours ambitions to succeed Sir Alex one day and build a legacy – the one thing missing from his CV. Still, fears he brings too much media baggage with him will likely linger with the club’s directors.
4) Jürgen Klopp
Club: Borussia Dortmund
Age: 44
Nationality: German
A recent addition to the “world’s greatest” stable in most people’s eyes, but the wonders Klopp has worked at Dortmund demand attention and respect.
He started his managerial career at Mainz 05, the club where he’d spent all his playing days, enjoying a mixed seven years.
The highs included taking the diminutive side into the Bundesliga for the first time and qualifying for the 2005-06 Uefa Cup. Although, just a year later he would oversee relegation and, having subsequently failed to secure promotion, Klopp resigned in 2008.
At that point, you’d have got great odds on his featuring in this list just four years later. That’s testament to his success since.
Klopp arrived at Dortmund after a season in which they finished 13th, but he guided them to victory in the DFB-Supercup over champions Bayern Munich in his first year in charge.
The club would finish sixth, then fifth the following year, as Klopp continued to implement his footballing philosophy. Broadly speaking, this mirrors that of the current German national team, with an emphasis on youth, swift attacking play and a confident but respectful mentality.
He won back-to-back Bundesliga titles in his next two seasons, setting a record of 25 games unbeaten in the latter season. Most recently, his side swept away Bayern Munich 5-2 in the German Cup final.
As mentioned, he has already ruled himself out of the Liverpool gig. In short, he’s staying put and rightly so.
A historic third consecutive title isn’t out of the question and his side are likely to make waves in the Champions League next year too.
A future in charge of the up and coming national side, if and when Joachin Löw eventually steps down, is also a distinct possibility. Don’t rule him out of being a World Cup winner one day, a feat that would put him on this list indisputably.
5) Vicente Del Bosque
Spanish national team manager
Age: 61
Nationality: Spanish
From a potential World Cup winner to a man with that already in his locker. Taking over from Luis Aragones, who had overseen Spain’s victory in Euro 2008, Del Bosque went one step further in South Africa, leading the nation to their first ever World Cup win by beating Holland.
To anybody who thinks this was a simple task with the talent available, one need only glance at the Argentina side managed by Diego Maradona in that same tournament.
Argentina, boasting the likes of Messi and Tevez, were destroyed by the Germans, who were then in turn put in their place by Del Bosque’s team. His Spanish side married mesmerising passing with devastating attacks, together with a surprisingly steely backline.
Of course, a World Cup victory is not, in itself, enough to write one’s names in this pantheon (one only has to look how far Scolari’s stock has slumped). But Del Bosque boasts an enviable record as a club coach too.
He coached Real Madrid from 1999 to 2003, overseeing the club’s most successful period in the modern era. This included two La Liga titles and two Champions League victories for his team of Galaticos.
Then, in what must rank as one of the most absurd sackings ever (even for Madrid), Del Bosque was dispensed with the day after securing the club’s 29th La Liga title, ostensibly because he had “lost the dressing room” but seemingly because he had failed to win the Champions League again.
Real Madrid would struggle and go through many a manager after this farce, with only the arrival of Mourinho restoring order and glory.
Next up for Vicente is taking Spain to this summer’s Euros. It will be a tougher gig and he will have to overcome the absence of Villa and coax better form from the likes of Torres.

Still, with him at the helm, few would bet against the Spanish achieving a historic third straight international title.

W.N Network in memories


WN Network was founded in 2011 aas 8 players at the beginning but after a few years founded in action Network has taken two new members because shortage of players due responsibility as student.After 3 years .The spirit of solidarity that built up since schoolhood make these forces so even though there is still a form of action as before.
achievement
-semi final championship i-healthy
-semi final championship Menara Alor Setar
-the fourth championship trophy independence
-the fourth championship young
-Champion Hn League
-Champion Setar Futsal Arena League