AVOIDING STRESS

Stress is a feeling that's created when we react to particular events. It's the body's way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness.
The events that provoke stress are called stressors, and they cover a whole range of situations — everything from outright physical danger to making a class presentation or taking a semester's worth of your toughest subject.
Thus, Stress is a measure of the internal forces acting within a deformable body. Quantitatively, it is a measure of the average force per unit area of a surface within the body on which internal forces act.Considering the today’s world we can see that the stress is increasing a lot in normal life this is due to the many reason like increase in prices of many things like petrol, gas and many more things.

Stress not only leads to physical illness it also leads to the mental and emotional like depression, anxiety. The world consists of money and power. But if we are not free from stress than we will not have money and power so it is important to relief from stress to live healthy.

Unhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but they cause more damage in the long run:

Smoking Drinking too much Overeating or undereating Zoning out for hours in front of the TV or computer Withdrawing from friends, family, and activities

Using pills or drugs to relax       Sleeping too much Procrastinating Filling up every minute of the day to avoid facing problems Taking out your stress on others (lashing out, angry outbursts, physical violence)

Healthy ways to relax and recharge

Go for a walk. Spend time in nature. Call a good friend. Sweat out tension with a good workout. Write in your journal. Take a long bath. Light scented candles

Savor a warm cup of coffee or tea. Play with a pet. Work in your garden. Get a massage. Curl up with a good book. Listen to music. Watch a comedy

There are some tips which I going to tell you to get free from stress -

•  Firstly that eat healthy things only. These healthy things include fruits, vegetables and juices. The perfect food will help you relief your stress. You should always take your food at perfect time.
•   Another thing I will suggest you that whenever you feel stress just go for a walk or a ride if you cannot do this then do some sort of exercise which suits your situation.
•   Laughing is the strong key to get relief from the stress. Watching comedy movies will free you from stress. Always be happy.
• Next I suggest to avoid harmful things like alcohol or drugs. This will give you only harm not relief you from the stress.
• Take proper relaxation and sleep.
• Have Self-confidence and manage your self-esteem
• Keep Your Anger In control and avoid any sort of fights.
• Last thing I will suggest you is that taking some sort of break in your life will get you relief from the stress. Break means taking holidays from your work to get some sort of relax.

These are some thing i want to tell you regarding the relief from the stress.

Dealing with Stressful Situations: The Four A’s

Change the situation: Avoid the stressor. Alter the stressor.

Change your reaction: Adapt to the stressor. Accept the stressor.

Important Tips: 

• Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
• Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
• Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
• Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under. 
• Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
• Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
• Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
• Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
• Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
• Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
• Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on. 
• Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
• Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
• Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
• Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
• Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. 
• Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
• Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. 
• Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
• Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
• Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

DEPRESSION

Depression is much more than mere sadness. It is defined as emotional dejection and withdrawal. We often say that we are depressed because something unfortunate happened during our day or we couldn't get our way. However, real depression is a clinically diagnosed condition that often needs therapy plus for some medication to relieve. 

Depression is a state of low mood and aversion to activity that can affect a person's thoughts, behaviour, feelings and physical well-being. It may include feelings of sadness, anxiety, emptiness, hopelessness, worthlessness, guilt, irritability, or restlessness.

A number of factors can play a role in depression:

• Alcohol or drug abuse
• Life events or situations, such as:
  
  • Breaking up with a boyfriend or girlfriend, failing a class, illness or death in the family, or parents divorcing (for adolescents)
  • Childhood events, such as abuse or neglect
  • Divorce, death of a friend or relative, or loss of a job (for adults)
  • Social isolation (common in the elderly)
• Medical conditions such as hypothyroidism (underactive thyroid), medications (such as sedatives and high blood pressure medications), cancer, major illness, or prolonged pain
• Sleeping problems

Symptoms

Depression can change or distort the way adolescents see themselves and their lives, as well as other people around them. People who have depression usually see everything with a more negative attitude, unable to imagine that any problem or situation can be solved in a positive way.
Symptoms include:

• Agitation, restlessness, and irritability
• Dramatic change in appetite, often with weight gain or loss
• Extreme difficulty concentrating
• Fatigue and lack of energy
• Feelings of hopelessness and helplessness
• Feelings of worthlessness, self-hate, and inappropriate guilt
• Inactivity and withdrawal from usual activities, a loss of interest or pleasure in activities that were once enjoyed (such as sex)
• Thoughts of death or suicide
• Trouble sleeping or excessive sleeping

Depression can appear as anger and discouragement, rather than as feelings of hopelessness and helplessness. Use of alcohol or illegal substances may be more likely to occur.If depression is very severe, there may also be psychotic symptoms, such as hallucinations and delusions. These symptoms may focus on themes of guilt, inadequacy, or disease.

Signs and tests

Major depression is diagnosed if a person reports having five or more depressive symptoms for at least 2 weeks. Beck's Depression Scale Inventory or other screening tests for depression can be helpful in making the diagnosis.
Before diagnosing depression, the health care provider should rule out medical conditions that can cause symptoms of depression.

Depressed people may lose interest in activities that once were pleasurable, or suffer cognitive impairments (difficulty concentrating, remembering details, or making decisions). They may contemplate or attempt suicide. Their weight may change dramatically. Insomnia, excessive sleeping, fatigue, loss of energy, or aches, pains or digestive problems that are resistant to treatment may be present. Depression can cause pervasive problems in an individual's life through its (often unconscious) changes to behaviour (e.g. a pygmalion effect of expecting poor social performance, and ultimately pushing people away).


There is a way to find out if you have a tendency toward this condition. It is called a depression quiz. This test helps you determine whether you are showing signs of being depressed by the symptoms you express. In mental health, there are also test available to determine if someone has attention deficit disorder.

This test won't show results of how deeply this condition is felt, but it is very helpful toward getting a diagnosis and determining your state of mind. Showing your doctor this test will help him or her to ascertain the level of your condition and what steps will need to be taken. This test is will help you learn more about your inner states of mind.

The test contains a set of questions that will determine if your condition is mild or more pronounced. It will also help you see if there is a chronic pattern. Similar to the attention deficit test, by seeing the number of yes responses to certain questions, you'll learn if your symptoms warrant further help. Three or more "yes" answers can be evidence of an acute form of depression. Sometimes one can also have a temporary depression as the result of certain circumstances in their lives they respond to with a state of hopelessness. However, symptoms that remain over a period of a three or more weeks can be evidence of a more serious condition. In this case, you should contact a medical professional. These symptoms can include fatigue, insomnia, irritability, and suicidal ideation. Please be aware, that if there is a plan that accompanies suicidal ideation, it is important to seek help immediately and if it is a family member, take them to a local hospital.

If you feel a sense that things aren't going well and you are not responding in a healthy manner to your daily situations then you should take a depression quiz. Please be aware that his test is not an exact science and that regardless of your score on the test, seeking counseling is an excellent way to help to clarify the causes of low moods or feelings of helplessness. 

Treatment

Talk therapy and Cognitive behavioural therapy are often used to help treat depression. In a similar vein, the science of happiness makes various recommendations of habits that help increase a person's well-being. Antidepressants are sometimes quite necessary. Electroconvulsive therapy has been known to have positive results. Doctors may also be open to natural ingredients in the end 

Folder Lock

It can be complicated to keep your data protected from malicious software or prying eyes. Fortunately, it is still possible to protect your data using third-party folder lock software. Using Lock Folder Lock File!, you can easily protect your personal files from malware and unwanted visitors.

What is Folder Lock?
Folder Lock is a fast file locking and file encryption software that can password protect folders, encrypt or lock files, protect USB Drives and lock CDs/DVDs. The program supports all flavors of Windows 7.0, Vista, XP and 2000 including their 64-bit variants.

The only person who will have access to the locked folders and files will be you. This also allows you to protect your data not only from malware and unwanted visitors, but also from accidental deletion or modification. Malware such as viruses and Trojans will also be protected, since the folder lock software makes it impossible for anything to get through the barrier. This extra level of security will make your computer far safer, particularly if it is a machine which you share with others.

Folder Lock creates encrypted storages called 'Lockers'. You can keep as many of your private files & folders in your Locker and password protect them with a single click. You can transfer, secure and backup these Lockers. These Lockers are portable, you can keep them in USB Flash Drives, CD/DVD (R-RW), & notebooks or transfer them via email or upload. Lockers are even undeletable on the computer where Folder Lock is installed.  

Furthermore, Folder Lock comes with additional features which no other file encryption software offer like hack monitoring, stealth mode, data shredding, auto protection, portable USB autoplay support, history cleaning and virtual keyboard. This can enhance file locking and encryption beyond anything ever achieved. In addition, a Locker can't be renamed, moved or deleted without a correct password to prevent data loss.

Folder Lock is the most downloaded File Encryption Software in the market with more than 15 million downloads to date.

Features and Benefits

 256-bit AES encryption. The fastest file encryption software that uses on-the-fly encryption (military standard) for file protection.

 File Lock, Folder Lock, Drive Lock, File Encryption and Folder Encryption. All in one complete package.

 Full Portability. Password protect USB Drives, Lock CDs & DVDs and share password with trusted friends.

 Backup or transfer your password protected Lockers anywhere. All data sits in one place for easy backup.

 Undeletable Lockers (on the PC where Folder Lock is installed). Deletion requires you to login into Folder Lock.

 Shred files automatically when data is encrypted. Choose this option if you're obsessed with your data.

 Stealth Mode feature can efficiently hide all the traces of Folder Lock ever been installed on your PC.

 Windows History Cleaning. Removes recent history of PC activity automatically when Locker closes.

 Hack Attempt Monitoring option can monitor fake password attempts and can Shutdown PC automatically.

 Fastest File Encryption Software! Encrypted data is later decrypted in memory, preventing data recovery & slow processing.

 Complete Privacy! Whether you're concerned with privacy, data theft, data loss, data leaks or virus attacks. You need Folder Lock! 

Encrypt  

• Fast file encryption software
• 256-bit AES on-the-fly encryption
• Encrypt files and folders of any type
• Encrypt data on USB drives as well

Lock  

• Easy drag & drop file locking
• Password protect folders easily
• Lock files, folders and drives
• Context Menu in Explorer supported

Shred 

• Shreds original files when encrypted 
• Leaves no traces on your PC
• Prevents recovery of private data
• Enable/disable shredding feature

Privacy 

• File locking & file encryption software
• Cleans history automatically on use
• Protected files are hidden as well
• All features well suited for privacy

Stealth 

• No evidence of Folder Lock installed
• Remove all traces and shortcuts
• Press hotkey to run Folder Lock
• Program supports 64-bit based OS

Monitoring 

• Hack Attempt Monitoring
• Monitor fake login attempts
• Shut down / logs off automatically
• Halts on fake password attempts

You can treat Lockers just as you would treat them in physical world. Each user can have their own Locker. However, a single user can create multiple Lockers with different passwords as well. With Folder Lock, you can choose either to encrypt using 256-bit AES on-the-fly encryption or lock files, folders and drives anywhere on your computer. Each Locker can contain your encrypted files as well as your personal list of locked items.
 

Furthermore, Folder Lock's options like hack attempt monitoring, stealth mode, data shredding, history cleaning and auto protection can enhance data security beyond anything ever achieved. In addition, a locker's delete, move and rename are password protected to prevent data loss.

Folder Lock is Windows Vista / 2003 / XP / 2000 compatible and is the most downloaded File Security program in the market today.

Lock Folder Lock File! is the perfect answer, as it provides a completely user-friendly interface in addition to its outstandingly reliable security features. Users do not need to have any experience and there are no long-winded learning curves to worry about. The folder lock software is perfect for laptop computers as well, since it allows your data to be protected from falling into the wrong hands in the event that your computer gets lost or stolen. Having your computer stolen may be bad enough, but having someone access all of your personal and financial information is something that you should avoid at all costs. Because of the extra layer of security provided by folder lock software, they will never be able to access this data, no matter how hard they try.

The folder lock software is particularly versatile since it is compatible with many different types of configurations. Both of the common Windows file systems are supported (NTFS and FAT32). The master password holder is the only one who will even be able to see the locked files and folders located on the computer. This provides even more protection. This feature also helps to protect your data from accidental deletion or modification.

Lock Folder Lock File! can be used to protect any file, folder or drive. Because of this, you can also use it to protect your Windows desktop by using it to protect the desktop folder on your computer. This makes it impossible for other users of your computer to modify any of the shortcuts on your desktop. The software is also configured entirely from the system tray. There are also various instant commands to make configuring the software more efficient, quicker and easier than ever. These instant commands allow you to protect folders, files and drives that you are using in Windows Explorer. The program also performs very well, leaving an absolutely minimal footprint on your computer's resources. System requirements are also low. 

Computer Conversation Very Funny

Husband (Returning late from work ) : "Good Evening
Dear, I'm now logged in."
Wife: Have you brought the grocery ?
Husband: Bad command or filename.
Wife: What about my new TV?
Husband: Variable not found..
Wife: At least, give me your Credit Card, I want to do
some shopping.
Husband: Sharing Violation. Access denied...
Wife: Do you love me or do you only love computers or
are you just being funny?
Husband: Too many parameters...
Wife: It was a great mistake that I married an idiot
like you.
Husband: Data type mismatch.
Wife: You are a useless nut.
Husband: By Default
Wife: What about your Salary?
Husband: File in use... Try after some time.
Wife: Who was in the car this morning?
Husband: System is unstable. Press CTRL + ALT + DEL to
Reboot.
Wife: Are you going to drink some wine?
Husband: File system is full.
Wife: What is my value in the family ?
Husband: Unknown Virus.

Joke 2

Husband to wife: "There's only one problem with our idea of spending to beat inflation - we're broke."


Young boy to father: "If you did'nt plan to buy me a dog, why did you ever have me in the first place?"


********************


A rheumatism patient arrived at a highly recommended spa. He asked the manager, "Are the waters


here so benificial? Can I hope to feel better afterwards?" "Do you want an example?" asked the


manager. "Last summer an old man came here so stiff that needed a wheelchair to get around. After a


month of treatment he skipped off on a bicycle without paying his bills."


*********************


In his early days, the painter Van Dongen had a model pose in nude in his unheated studio. In an hour


the poor girl, frozen stiff, complained, "Monsieur Van Dongen, it's cold in here!"


"So it is," said the painter. "I did'nt notice." And put on his overcoat.


*********************


The trouble with giving advice is people want to repay you.


**********************


"Do you pray before every meal?" a boy was asked.


"No," he said. "My mother's a good cook."


**********************


Job advertisement in The Brisbane, Austalia, Sunday Mail: "Lad required for part time work in


aquarium. Can live in if necessary."


**********************


From a parish magazine in Elizabeth, South Australia: "The ladies have made blankets for the needy.


More blankets and more ladies are needed to provide warmth during winter nights."


**********************


Films keep getting more explicit: these days a 'Family film' is likely to show you how to start one.


**********************


A man came furiously to a bakery & demanded to see the owner. When actually confronted with the


little man as the owner, he pointed to the packet of bread he was carrying & said, "I brought this


bread this morning & its already stale." Embarassed the owner explained, "I've been baking bread


since fifteen years", to which the furious costomer interrupted, "You shouldn't have waited so long to


sell it."

Joke 1

- God is real, unless declared an integer.

- Two wrongs don't make a right, but three rights make a left.

- Do you have trouble making up your mind? Well, yes or no?

- Home is where the television is.

- Before borrowing money from a friend, decide which you need more.

- Death is hereditary.

- Many things can be preserved in alcohol. Dignity is not one of them.

- Never argue with a fool. People might not know the difference.

- When you're right, no one remembers. When you're wrong, no one forgets.

- Cheer up, the worst is yet to come.

- Always remember that you are absolutely unique. Just like everyone

else..

- Experience is what a comb gives you after you lose your hair.

- Well done is better than well said.

- Everyone makes mistakes. The trick is to make them when nobody is

looking.

- They say hard work never hurt anybody, but why take the chance.

- Always borrow money from a pessimist. He won't expect it back.

- You're not drunk if you can lie on the floor without holding on.

- I like work. It fascinates me. I can sit and look at it for hours.

- If you can't see the bright side of life, polish the dull side.

- Pessimist: A person that looks both ways when crossing a one way street.

- The light at the end of the tunnel may be the headlamp of an approaching

train.

- Where there's a will there are five hundred relatives.

- I have a drinking problem - I can't afford it.

- Everybody wants to go to heaven, but nobody wants to die.

- Everyone should have a spouse, because there are a number of things

that go wrong that one can't blame on the government.

- The evening news is where they begin with 'Good evening',

and then proceed to tell you why it isn't.

- There are three sides to every argument: your side, my side and thea

right side.

- An expert is someone who takes a subject you understand and makes it

sound confusing.

Bruce lee

Bruce Lee's Bio-data

1) What is Bruce Lee's favorite vegetable?

Ans: Mu Lee

2) What does Bruce Lee like to have for lunch?

Ans: Tha Lee

3) What happens to the theatre once a Bruce Lee movie is over ?

Ans: Kha Lee

4)  What did Bruce Lee have for lunch?

Ans: Id Lee

6) Bruce Lee's favorite Actress

Ans: Sona lee

7) Bruce Lee's favorite Music

Ans: Qawa lee

8) What is Bruce Lee's most interesting job?

Ans: Coo Lee

9) When did Bruce Lee die?

Ans: Final Lee

10) How did Bruce Lee die?

Ans: With a Go Lee

11) What is Bruce Lee's favorite hill station

Ans: Kulu Mana Lee

12) What is Bruce Lee's nick name?

Ans: Mawa Lee

13) What is Bruce Lee's favorite Hindi movie?

Ans: Gharwa LEE Baharwa LEE

14) Who is Bruce Lee's favourite cricketer?

Ans: Saurav Gangu Lee

Tongue Twisters

Have fun pronouncing it!

Let's see how good you can twist your tongue.But be careful

not to get your tongue twisted by the tongue

twister.OK.Enjoy and pass to those that think they have fantastic

tongue. Start.....!

_______________________________________________________

Peter bought a butter, The butter Peter bought was bitter,

So Peter Bought A better butter, To make the bitter butter

better.

_______________________________________________________

Peter Piper picked a peck of pickled peppers. Did Peter

Piper pick a peck of pickled peppers? If Peter Piper picked a

peck of pickled peppers, where's the peck of pickled peppers

Peter Piper picked?

_______________________________________________________

Six thick thistle sticks. Six thick thistles stick.

_______________________________________________________

A big black bug bit a big black bear,made the big black

bear bleed blood.

_______________________________________________________

The sixth sick sheik's sixth sheep's sick.

_______________________________________________________

Pope Sixtus VI's six texts.

_______________________________________________________

 

Male and Female money withdraw

Hi ,

>Here is a Simple thing....Going to Bank.....How a male and female act upon
>this situation....hope u would enjoy this....
>Men:
>1. Drive to the bank, park, go to the Cash Dispenser
>2. Insert card
>3. Dial code and desired amount
>4. Take the cash, the card and the slip
>
>Women:
>1. Drive to the bank
>2. Engine stalled
>3. Check make-up in the mirror
>4. Apply perfume
>5. Manually check haircut
>6. Park the car - failure>7. Park the car - failure
>8. Park the car - Success
>9. Search for the card in the handbag
>10. Insert card, rejected by the machine
>11. Throw phone card back in handbag,
>12. Look for bank card
>13. Insert Card
>14. Look for Box (where secret code written) in Handbag
>15. Enter code
>16. Study instructions for 2 minutes
>17. #Cancel#
>18. Re-enter code
>19. #Cancel#
>20. Call Boyfriend/husband to get correct code
>21. Enter desired amount
>22. #Error#
>23. Enter bigger amount
>24. #Error#
>25. Enter maximum amount
>26. Cross fingers
>27. Take cash
>28. Go back to the car
>29. Check make up in rear mirror
>30. Look for keys in handbag
>31. Start car
>32. Drive 50 meters
>33. STOP
>34. Drive back to bank machine
>35. Go out of the car
>36. Take card and slip back from machine
>37. Go back to the car
>38. Throw card on passenger seat
>39. Throw slip on the floor
>40. Check make up in rear mirror
>41. Manually check haircut
>42. Go into roundabout - wrong way
>43. BREAK
>44. Go into roundabout - right way
>45. Drive 5 kilometers
>46. Remove hand break

Think differently

>> > > > Take a break... this is a good one... think different....
>> > > > 
>>----------------------------------------------------------------------
>> > > >
>> > > > Guess the word.
>> > > >
>> > > > 1. man
>> > > > ------------
>> > > > board
>> > > >
>> > > >
>> > > >
>> > > > Ans. = man overboard
>> > > >
>> > > >
>> > > > 2. stand
>> > > > ------------
>> > > > i
>> > > >
>> > > >
>> > > > Ans. = I understand
>> > > >
>> > > >
>> > > > 3. /r/e/a/d/i/n/g/
>> > > >
>> > > >
>> > > >
>> > > > Ans. = reading between the lines
>> > > >
>> > > >
>> > > > 4. r
>> > > >   road
>> > > >    a
>> > > >    d
>> > > >
>> > > >
>> > > >
>> > > > Ans. = cross road

  >> > > >
>> > > >
>> > > > 5. cycle
>> > > >    cycle
>> > > >    cycle
>> > > >
>> > > >
>> > > >
>> > > > Ans. = tricycle
>> > > >
> > > >
>> > > > 6.
>> > > >  t
>> > > >  o
>> > > >  w
>> > > >  n
>> > > >
>> > > >
>> > > >
>> > > > Ans. = downtown
>> > > >
>> > > >
>> > > >
>> > > >
>> > > > 7.
>> > > > le /
>> > > > / vel
>> > > > /
>> > > >
>> > > >
>> > > > Ans. = split level
>> > > >
>> > > >
>> > > >
>> > > > 8 . 0
>> > > > ------------
>> > > > M.D.
>> > > > Ph.D.
>> > > >
>> > > >
>> > > >
>> > > > Ans. = two degrees below zero
>> > > >
>> > > >
>> > > >
>> > > >
>> > > > 9. knee
>> > > > ------------
>> > > > light
>> > > >
>> > > >
>> > > >
>> > > >
>> > > > Ans. = neon light (knee-on-light)
>> > > >
>> > > >
>> > > >
>> > > > 10. ii ii
>> > > >   ---------
>> > > >     O  O
>> > > >
>> > > >
>> > > >
>> > > > Ans. = circles under the eyes
>> > > >
>> > > >
>> > > >
>> > > >
>> > > >
>> > > > 11. dice
>> > > >     dice
>> > > >
>> > > >
>> > > >
>> > > > Ans. = paradise
>> > > >
>> > > >
>> > > >
>> > > > 12. t
>> > > >     o
>> > > >     u
>> > > >     c
>> > > >     h
>> > > >
>> > > >
>> > > >
>> > > > Ans. = touchdown
>> > > >
>> > > >
>> > > >
>> > > >
>> > > >
>> > > > 13. ground
>> > > > ---------------
>> > > > feet
>> > > > feet
>> > > > feet
>> > > > feet
>> > > > feet
>> > > > feet
>> > > >
>> > > >
>> > > >
>> > > > Ans. = six feet underground
>> > > >
>> > > >
>> > > >
>> > > >
>> > > >
>> > > > 14. he's / himself
>> > > >
>> > > >
>> > > >
>> > > > Ans. = he's by himself
>> > > >
>> > > >
>> > > >
>> > > > 15. ecnalg
>> > > >
>> > > >
>> > > > Ans. = backward glance
>> > > >
>> > > >
>> > > >
>> > > > 16. death / life
>> > > >
>> > > >
>> > > >
>> > > > Ans. = life after death
>> > > >
>> > > >
>> > > >
>> > > >
>> > > > 17 THINK
>> > > >
>> > > >
>> > > >
>> > > > Ans. think big !!
>> > > >
>> > > >
>> > > >
>> > > >
>> > > > 18 ababaaabbbb....
>> > > >
> > > >
>> > > >
>> > > > Ans. long time ,no 'c'(see)
>> > > >
>> > > >
>> > > >

Computer Protection

You can never completely protect your computer against online threats. But with a sensible approach, you can achieve an excellent computer protection, by following a few basic steps in securing your computer files and system against online threats.

Dangers to Your Computer

While internet has become indispensable in our lives, one of the hazards of using a computer online today is the danger of infestation with a variety of online threats. These include malware, viruses, trojan horses, spyware, zombieware, worms, loggers, dialers, etc.

No matter what your computer is infected with, it carries the dangers of:

- Reduced performance
- Unwanted emailing
- Damage to your data, or even to your bios (operating system)
- Theft of your data, up to and including all your personal information

When malware is released in a large network, the results can be even worse, with mass infections causing shutdowns of entire systems, theft of corporate data, and revenue loss that can rise into the millions.

Fortunately, a few free computer protection programs and sensible use of your computer can prevent these nasty things from happening to your computer.

Virus Protection

One of the most essential steps in protecting your computer is to install a decent virus protection software. You can download AVG Anti-Virus Free edition which is free for personal use, and ensure it's constantly updated.

AVG is easy to use, takes very few system resources, provides rapid virus database updates, and other great features like Automatic updates, E-mail Scanner etc. And has excellent technical help available which other free antivirus software's lack. It's a good computer protection antivirus program.

Firewall Protection

If your OS (operating system) is Windows XP, a default firewall comes with it. But you may be better off downloading another free firewall and using it since the Windows firewall has been shown to have some of the same security holes as IE (Internet Explorer) and Windows. That doesn't mean the Windows firewall is bad, it just means that using software developed by different teams of developers will protect you better.

One of the best firewall protection programs is ZoneAlarm. It is a great free computer protection software for home users. ZoneAlarm has got all the features a home user needs. It has simple interface, is easy to use and customize, works with little or no configuration.

Spyware Protection

You should also keep good anti-spyware software on your computer. Spybot - Search and Destroy is one of many good examples of these. And it's free spyware protection program. Be wary of anti-spyware programs that advertise via pop-ups; these "anti-spyware" programs sometimes contain some of the same problems they supposedly protect you from!

Spybot S&D is one of the best free Anti-Spyware software. I have used it from time to time and have found Spybot to be great at keeping spyware out of the systems. The program has an easy to use interface, very user friendly system. The program takes out cookies, spyware, ads, and many other things you do not want it.

Apart from Spyware removal Spybot has other Advanced tools like:

1.      Secure Shredder
The shreder securely remove files you no longer want from your hard disk.

2.      BHOs
This tool shows and manages the Browser Helper Objects from your Internet Explorer

3.      IE tweaks
Helps you modify some hidden Internet Explorer settings.

4.      Hosts File
Take a look at your hosts list using this tool.

5.      System Internals
Search for registry inconsistencies on your computer

6.      System Startup
Show and manage the applications that your machine will run on System Startup.

7.      Uninstall info
Shows all registered software uninstall entries

A great free tool for your computer protection arsenal.

Sensible Personal Precautions

Here are some sensible computer protection precautions that your can take. In particular to avoid computer viruses and spyware infecting your computer.

Most viruses come from your email. This cannot be overemphasized. Never open an email attachment that you weren't expecting; always check with the person who emailed it to you, through a phone call or just via email or chat, to make certain it is a real attachment that's safe to open. If you don't know the person, or are in doubt, simply don't open the attachment. While all email providers provide free email virus scan, don't rely on it.

Other viruses come from illegal and legal downloads. If you're downloading illegal software or data, you can expect to find viruses in a pretty high percentage of it. What's tragic is that a lot of illegal viruses creep into legal download sites. This is why you need to maintain your virus protection program in an up-to-date manner, even when you're careful about downloads.

A few viruses are attached to web pages. Any web pages, not just on porn or similar sites. Though their servers generally shut them down as soon as they're found, or your server blocks the sites to protect you, you'll find a few viruses that download to your computer simply by visiting a site. You can protect yourself by maintaining the Internet Explorer security settings at a medium level or higher, or by using alternate browsers like Firefox with good security.

Spyware can also come from "free" programs. You've seen those cool screen-savers for free? Spyware. Try to download free programs from reputable places that vet their software carefully. Such as download.cnet.com, for example.

With the above three software's (available for download at syschat.com) installed and some personal precautions, you will achieve an excellent computer protection, making your computer spyware and virus free.

Conclusion

Computer protection is a necessary requirement for all computer users if they would like to have their systems operating efficiently and securely.

Computer protection is important and, therefore, should be taken seriously.

You must take care of your computer system if you would like to be able to have it working properly.

Protect Your Computer and Your Privacy!

Bodybuilding Routine

When you hit the gym to workout, you are going to need a decent bodybuilding routine. Sure, there are people that head to the gym and perform random workouts. They might jump all over the map hitting different muscle groups. Honestly, it is possible to develop a somewhat decent physique with a workout of that nature. But, you will never reach your full potential. What you want instead is a logical bodybuilding routine.

Safety- When you are performing the proper routine you can reduce the potential for suffering a training related injury. Venturing into an advanced split training routine too soon can lead to serious injuries. Selecting a good - and good being defined as appropriate - bodybuilding routine you can avoid disaster scenarios where you become injured. A good routine is also a proper one for your experience level. Don't lose sight of that fact.

Basic Concepts

What to expect - most new bodybuilders, regardless of age, get into it after seeing a picture of some current/past bodybuilder.

Everyone is different, with different lifestyles, and age plays a big role, so exact numbers are impossible to quote, but most new lifters see impressive strength and size gains in their first six months or so of training.

In terms of actual gains, depending on the factors listed above, maybe 12-15 lbs. of muscle, 15 lbs. being on the high end. This assumes you are natural, by the way. Drugs are a personal choice, but my experience is as a natural bodybuilder, so I'm not going to pretend to know a lot about how steroids affect your gains. Having said that, it makes sense to at least be aware of what they are and what they do, purely from a knowledge standpoint. There are enough knowledge resources available on line that you can learn about them if you choose to pursue that option.

Your First Routine

The classic 3-days a week, full-body routine, training Monday-Wednesday-Friday, is of little use beyond getting a feel for the exercises and working on form. Why? Because this type of routine allows for next to no recovery, once you start training hard. 

Right now, right at the beginning, is when you want to understand how critical proper recovery is. Growth cannot occur if you are not recovering from your workouts, regardless of your level of experience. Recovery does not happen from hitting the gym 6 days a week for hours on end, something I'll talk about when I discuss common mistakes.

The above routine is useful as discussed, and should be used for the first month, to allow the development of good form, rep performance and getting a feel for what exercise works what muscles. By the start of the second month, you should use a split routine, this will allow you to train harder and to use more exercises, and this type of routine enhances recovery significantly.

Sets And Reps:
 The first month, after warm-ups, 2-3 sets per body part is good. Reps at this stage are 10-12 per set.

Weight:

Your first month is more about learning how to perform the exercises correctly, so you should be using a weight that easily allows you to hit the prescribed 10-12 reps, with maybe 1-2 tough reps at the end.

Trial and error with weights really is an easy and somewhat fast way to get started - expect your first session to be one of trying different weight to determine comfortable working poundages. There are, of course, more accurate but more complicated ways to determine starting weights but this method works well enough.

Pyramiding:

Pyramiding refers to starting with an easy warm-up set with light weight, hitting 15 easy reps. Add weight and decrease the reps over 1-2 more sets ( I like to use 3 warm-up sets) until you arrive at your first "working set," the first set where you are training with your required reps, in the example, 8 reps.

This set, seeing as how you are a beginner, should still be easy, but the last 1-2 reps should be a little tough to complete.

Example:

• Set #1 = 15 reps
• Set #2 = 12 reps
• Set #3 = 10 reps
• Set #'s 4-5 = 8 reps

Pyramiding will be introduced along with split routines in the second month.  

 Progressive Resistance:

One of the basic tenets of weight lifting: you must either add weight, add sets, increase intensity or decrease rest time to encourage continued progress. At this stage, adding weight makes the most sense and will be recommended throughout the first 6 months or so. But by the very nature of acquiring experience, you'll also be adding sets. Decreasing rest time and the use of intensity techniques is used as you reach strength plateaus, when you are more advanced.

Rest Between Sets:

At first, you may find you need 2-3 minutes between sets, working down to 1 minute is ideal. As you get in better shape, you may find you need even less. A good rule of thumb is to rest just long enough to catch your breath.

Rep Tempo/Performance:

You want to take a few seconds (2-3) to raise the weight, and a few seconds to lower it, slow and controlled, not just heaving it up there any way you can and then letting the bar drop back to the start position.

You can pause at the top for 1 second and squeeze the muscle being worked, this may help develop a sense of what muscles are doing what during each exercise. There is more than one way to perform a rep, and there are numerous tempos you can use, but for now, follow the above.

Mind-Muscle Link:

This refers to the idea of being able to feel the muscle being worked. This requires being in touch with your body and the functions of your muscles. Take the time to look at anatomy, you should know what each muscle is called and what it does, and you should try to flex these muscles to get a feel for each one.

As you work out, think about that muscle and it's function. Try to focus on the muscle as your going through your sets. In time, you will have no problem "connecting" with the muscle you are working.

Form:

Proper performance of every exercise is critical. Doing an exercise with poor form can easily lead to injuries, and can limit your progress. The point is to make the target muscles work hard, not just heave the weight around however you happen to do it.

Bodybuilding.com has complete descriptions and video demonstrations of every exercise I'll list in the upcoming "routines" sections, so take the time to watch them and take the time to work on proper execution with a light weight. If you have a training partner, they can help you get your form down. The time spent now will lead to much better long term results with a much smaller chance of injury.

Training Diary:

From day 1, you should keep a log of your exercises, weight used, reps and sets performed, time the workout started and ended, and how it felt: was this set or that set hard, too easy, how did the exercise seem to feel. This is your guidebook that allows you to chart progress from workout to workout.

Routine #1 - Month #1

Perform on Monday/Wednesday/Friday. Time of day doesn't matter. If those days do not work, adjust to your schedule, as long as you work out every other day or no more than 2 days in between.

• Squats - 2 warm-up sets, 15-20 reps, 2 working sets, 12 reps. The squat is considered by many to be the best over-all exercise out there - it hits, either directly or indirectly, most of the muscles of the body. Primarily, it will work the legs, but your lower back will also come into play as well.
• Deadlifts - 2 warm-up sets, 15 reps, 2 working sets, 10 reps. This is like the Squat, working many muscles of the body at once, but primarily a back exercise.
• Chins ( or lat pulldowns) - as many chins as you can do, or 2 sets of pulldowns for 12 reps The key here is to begin the pull with your lats, not your arms. This is an important part of back training and you want to think about it from Day 1.

• Barbell Curls - 1 set, 12-15 reps. Don't swing the weight up, let your biceps pull it up.
• Bench Press - 2 warm-up sets, 15 reps, 2 working sets, 10-12 reps. This can be a hard exercise to feel for some people, as this hits the front delts and triceps pretty hard as well as the chest. You have to think about the muscle being worked, in time you will feel the exercise there.
• Seated Overhead Press - 2 sets, 12 reps this works mostly front and side deltoids.
• Triceps Extensions - 1 set, 10 reps. Let your triceps push the weight, if you feel this in the elbows, adjust where your elbows are - bring them a little closer to your head, or move them out a little.
• Crunch - 2 sets, 15 reps.

Cardio:

If fat loss is your primary goal, you'll need to add some cardio to your program. To start, I would use a simple program of 20 minutes 3 times a week and gradually build up to longer sessions and perhaps one extra session a week.

Use whatever cardio equipment you like, a treadmill is a great choice. You can help the time pass by listening to music or watching TV. Try to do cardio either after weights or first thing in the morning.

Basic Nutrition

One of the most misunderstood areas for new bodybuilders is nutrition. I talk to guys all the time that have no idea of their daily calorie intake, their daily protein intake, their carbohydrate intake. They have no idea of what types of foods they should be eating, or when they should be eating them. They don't know what supplements do what and what they should using. Let me refer readers to some of my other articles that detail these areas.

Your protein intake should be 1 to 1.5 grams of protein per pound of bodyweight. Take this total and divide by 6, this is the number of meals you need to eat every day. By meals, I don't mean 6 five-course feasts. I mean smaller meals. You should be eating every 3 hours, 2-3 meals can be a protein shake and a low fat, low sugar sports or granola bar. A meal like this works great if you're in a hurry.

Carbohydrate intake should be 2 grams per pound of bodyweight. Fat intake should be watched and kept low, for me low is 7 grams or less. I recommend eating clean, the sample food lists and diet will reinforce this, clean eating results in fat intake being kept low by the very nature of what you're ingesting every meal, in this way fat intake takes care of itself.
 
Sample Food Lists:

Protein:

• Lean beef
• Chicken
• Turkey
• Fish
• Low fat dairy (such as skim milk, or eggs using 2-3 whites to 1 yolk)

Carbohydrate:

• Oatmeal
• Brown rice
• Sweet potatoes
• Multi or whole grain breads (in moderation)

Pre and post work out, you want simple carbs, such as fruit or yogurt, these are usually combined with protein powder as part of a shake.

Fats:

• Cold water fish
• Sunflower seeds
• Almonds
• Walnuts
• Peanuts
• Canola oil
• Safflower oil

Sample Meal Plan:

Here's a sample meal plan for one day:

Breakfast:

• Omelet - 1 yolk to 2 egg whites
• Oatmeal
• 1 scoop protein shake

Mid Morning Snack:

• 2 scoops protein shake
• 1 granola bar

Lunch:

• Lean beef on whole grain bread
• veggies
• water

Mid Day Snack:

• 2 scoops protein shake
• 1 granola bar

Dinner:

• Lean meat
• sweet potato
• salad
• water

Evening Snack:

• 2 scoops protein shake
• 1 granola bar
• or protein pudding

Calories:

Serving sizes should be based on your appetite, you should never be over full when done eating but should be satisfied. Daily calorie intake should be based on the following formula: which takes into account your metabolism and activity level. Here's what you do:

Body weight x 10 (men) or 9 (women) x activity factor x metabolism level.

Activity factor is determined like this:

• sedentary lifestyle (sitting a lot, no real exercise) = 1.1
• mildly active - standing at work, 2-3 workouts a week = 1.2
• very active = 1.3

Metabolism level is determined like this:

• fast metabolism = 1.1
• average = 1.0
• slow = .9

Here's an example for a 170lb man:

170x10 = 1700 x 1.2 (mildly active) = 2040 x .9 (slow metabolism) = 1836 calories per day.

For this same man, let's assume he has a faster metabolism and is more active:

170 x 10 = 1700 x 1.3 = 2210 x 1.1 = 2431 calories per day.

This formula determines what you need to maintain your current weight. If you want to add muscle, take your base calorie intake and add 500 quality calories a day, divided over your 6 meals. When adding calories, monitor how the extra calories effect your physique. Pay attention to your midsection, you want to gain muscle, not fat.

If fat loss is your goal, decrease calories by about 500 per day. Be careful to reduce carb intake after dinner, and keep an eye on your sugar intake, really the only time you should have any type of sugary or fast carb is in the morning and around your workout.
 
Pre/Post Workout:

On training days, you should make two additions to your eating plan: a pre/during workout drink and a post workout shake. One of the newer concepts in supplementation is the idea of a carb/ protein drink that you can have leading up to and during the workout.

An example of this might be Gatorade with a packet of Amino Vital. Probably the most common example is a carb drink like Vitargo mixed with protein and maybe creatine. This keeps you in an anabolic state while training, which speeds up recovery and can promote faster gains.

Conclusion –

My advice is to keep it simple until you start to get a feel for the exercises and the lifestyle- just do the basics for now- see how your body responds, see how much rest you need to recover fully, etc.

I would not worry about the cardio just yet, concentrate on building some muscle first- that will make it easier to see what results you get from working out (less variables in the equation make analysis much easier). Keep up the healthy diet, as it is the most important thing. Make sure you get enough protein (and calories, in general) to support muscular growth.

Basic Full-Body Starter Routine

(MWF are workout days)
Quads/Hams- Barbell squat or Leg press (squat preferred)/Deadlift
(alternate these two exercises on each workout day: if you squat on Monday, you will deadlift on Wednesday, then squats again on Friday). These two exercises will increase your metabolism, and also overall strength, by leaps and bounds if you work hard at them.

Chest- Flat bench press
Back- Bent over rows or pullups
Shoulders- Lateral raises or dumbell press
Biceps- Curls (BB or DB)
Calves- Seated calf raise/standing calf raise (alternate these exercises in the same manner as the squat/deadlifts, as they target different aspects of the lower leg musculature.

If, on Wednesday, you are still fatigued from Monday's workout, take an extra day off. You'll get the most out of your workouts if you feel fresh- not fatigued or tired when you lift.

Good luck!!