Friday, December 10, 2010

IDBI Bank Executive Recruitment 2010 | IDBI Bank Requires Executives | IDBI bank Executives Online Recruitment | www.idbibank.com

IDBI Bank Executive Recruitment 2010 | IDBI Bank Requires Executives | IDBI bank Executives Online Recruitment | www.idbibank.com

Last date for payment of fee: 15th December, 2010

IDBI Bank Ltd, a banking company under the companies act, 1956, having majority share holding by govt of India, is a leading provider of complete range of retail and corporate banking services to its clients. The Bank is aggressively expanding its operations

Recruitments in IDBI Bank are strictly on all India basis by open competition and the Bank has not hired or authorized any agency or organization or any individual to recommend or recruit any personnel on its behalf or collect any money or commission or charges for recruitment or training or coaching, etc

The Bank invites applications from the eligible and suitable applicants for the following posts to be filled on contract basis at its different branches and offices

Executive (on contract)

Vacancies: 700***; SC 105; ST 53; OBC 189; PwD 21; General 332

Maximum age (as on cut-off date) 30th November, 2010: 25 years

Essential qualification: Graduate from a recognized university with 55% marks in aggregate* for applicants belonging to General/OBC/PwD (General/OBC) categories

Graduate from a recognized university with 50% marks in aggregate* for applicants belonging to the SC/ST/PWD (SC/ST) categories

Date of written test: 23rd January, 2011**

Emoluments, career prospects and service conditions

The appointment of Executive (on contract) will be on contractual basis. The contract would be initially for a period of 1 year and this may be reviewed for extension on year-to-year basis for a further period of 2 years, subject to satisfactory performance and availability of vacancies. On successful completion of a period of 3 years of contractual service, such appointees may become eligible for appointment as Assistant Manager (Grade ‘A’) in the Bank through a selection process that would be conducted by the Bank. The Executive (on contract) will be paid a lump sum/fixed remuneration as per the following chart

Consolidated remuneration Rs 12,000/- per month in the first year, Rs 13,500/- per month in the second year and Rs 15,000/- per month in the third year of service

These executives shall not be entitled to draw any allowances such as DA, HRA, etc

During the contractual period, the applicants can be posted at any branch or offices of the Bank as per the discretion and requirements of the Bank. Applicants could also be posted at the Bank’s discretion, to any offices of the Bank or the departments or offices or business units of the Bank’s subsidiaries or associate institutions. The appointment being purely contractual in nature, the appointee shall not be entitled for any superannuation benefits whatsoever. It is clarified that the appointees shall not be entitled for any gratuity, provident fund or pension benefit. The contractual period of service would not be counted for any superannuation benefits, in case, the appointee is considered for appointment in the services of the Bank as a regular full time employee at a later stage

Eligibility criteria

Cut-off date: 30th November, 2010 (upto and inclusive of 30th November, 2010)

Applicants must be either (i) citizen of India, or (ii) subjects of Nepal and Bhutan, or (iii) Tibetan refugees (who came over to India before 1st January 1962) and (iv) persons of Indian origin, who have migrated from Myanmar and Sri Lanka with the intention of permanently settling in India and in whose favour eligibility certificates have been issued by govt of India. Applicants, in whose case a certificate of eligibility is necessary, may be admitted to the selection process conducted by the Bank, but on final selection, the offer of appointment may be given only after the govt of India has issued the necessary eligibility certificate to him or her

As on the cut-off date, the applicants should possess a degree from a recognized University

Maximum age limit for general category applicants applying for the post is 25 years as on cut-off date

The SC/ST/OBC/PwD/Ex-servicemen applicants will be extended age relaxation as mentioned below

Applicants are expected to have proficiency in computers

The Bank reserves the right to raise or modify the eligibility criteria pertaining to educational qualification (including percentage of marks secured at graduation) and/or work experience. Depending upon the requirement, Bank reserves the right to cancel or restrict or curtail or enlarge the recruitment process, if need so arises, without any further notice and without assigning any reason there for

Age relaxation: SC/ST/OBC/PwD/Ex-servicemen applicants would be eligible for age relaxation as per the govt of India guidelines, as; 3 years OBC applicants; 5 years SC/ST applicants; Ex-servicemen; 10 years PWD

Cumulative age relaxation will not be available either under the above items or in combination with other items. An ex-serviceman, who has once joined a govt job on the civil side (as an civilian) after availing of the benefits given to him as an ex-serviceman for his re-employment, including a job in a Public Sector Bank ceases to enjoy ex-serviceman status for further employment

Non-refundable application fee and postal charges: Only Rs 75/- (Rs seventy five only) towards postal charges is payable by the applicants belonging to the SC/ST/PwD/Ex-Servicemen categories and Rs 400/- (Rs four hundred only) towards application fee and postal charges by all other categories (i.e. General/OBC)

Applicants are required to make payment of the fee in cash at any of the branches of IDBI Bank Ltd (IDBI) or State Bank of India (SBI). Proforma of the challans to be used for payment through IDBI or SBI are displayed on the IDBI bank’s website. Applicants may download the challans and approach the respective bank for making payments. Please note that the challans would not be available in any of the branches of the banks and has to be necessarily downloaded from the Bank’s website

While the applicants paying the fee through IDBI Bank would be required to pay the stipulated fee of Rs 75/- or Rs 400/- as stated above, the applicants paying the fee through SBI would need to pay an additional amount of Rs 50/- as service charge to SBI

On payment of the requisite fee, the concerned branch of IDBI Bank or SBI would generate a unique 14 or 10 digit code number respectively, which would be recorded on the counterfoil of the challan. Copy of the challan (applicant’s copy and Bank’s copy) duly stamped would be returned to the applicants as proof of receipt of the fee

The applicants after making payment of fee as indicated above would thereafter apply online. The applicants would be required to enter the 14 or 10 digit unique number respectively in the online application to enable them to submit their application

The payment of fee would be accepted only during the banking hours at the respective bank’s branches from 01st December, 2010 to 15th December, 2010

The dates for payment of fee would be the same even for applicants applying from far-flung areas

No other mode of payment of application fee would be acceptable. Fee once paid will not be refunded or adjusted

Even if the Bank extends the cut-off date of submission of online application due to technical reasons, the valid dates, during which, the fee and postal charges would need to be paid would not undergo any change and would remain the same as mentioned above

Applicants are advised to go through the advertisement thoroughly and ensure that they fulfill all the eligibility criteria before making payment of fee and postal charges as fee once paid will not be refunded or adjusted under any circumstances

How to apply: Before filling the online application forms, the applicants must pay the requisite fee as applicable to them and get the 14 or 10 digit unique number. Applicants will have to submit this number in the application form

Applications shall be submitted by the on-line mode only through the Bank’s website after carefully going through all the instructions contained in this advertisement and online application form. No other means or mode of application form will be accepted

On submission of the online application, the applicants will receive a registration number and password, which he or she needs to retain for use in future

Important dates for the recruitment process are as under

Cut-off date for eligibility criteria (age and educational qualification): 30th November, 2010

Opening and closing of payment gateway: 01st December, to 15th December, 2010

Opening and closing of gateway for submission of on-line application: 02nd December, to 16th December, 2010

Date of pre-recruitment training for the SC/ST applicants at all centers: 17th to 22nd January, 2011

Date of written test at all centers: 23rd January, 2011


Click here for More Details And To Apply Online


Applicants applying for the post, after submission of the online application form shall take a print of system-generated hard copy of the application form, paste a recent passport size colour photograph (without dark glasses) at the prescribed place, sign across the photograph and preserve the same for submission at the time of personal interview, along with the counterfoil of the challan for payment of fee and the documents required in support of the eligibility criteria as detailed below

Age: 10th or 12th standard mark sheet or school leaving certificate or birth certificate. The certificate or documentary evidence issued by the competent authority for age relaxation under any other clause

Educational Qualifications: Graduation; all semester wise or year wise individual mark sheets; all mark sheets pertaining to improvement in the marks (i.e. if the applicants has made more than one attempt to obtain pass or improve marks of any subject in any of the semester’s or year’s; degree or provisional pass certificate; High school (class 10th) and Intermediate (class 12th); mark sheets and passing certificates

Work experience: If declared in the application form, all the documents such as experience certificate from the past and current employers or offer letters, relieving letters, pay or salary slips clearly indicating the date of joining and date of relieving for each of the past or previous employer’s. The experience certificate or testimonials produced by the applicants should indicate the date of joining and relieving, designation at the time of joining, date of promotion with designation, if any

Selection process: The selection process for the post of Executive (on contract) will comprise of a written test followed by personal interview of the applicants, who have qualified in the written test. The written test would comprise of objective type questions having three components (a) Test of Reasoning, (b) Test of working English Language and (c) Test of quantitative aptitude. Questions papers for the written test, except the paper on Test of English Language, will be set in Hindi and in English

The applicants will be called for the written test based on the information provided in the online application form by them, subject to scrutiny at a later date

The applicants, who are successful in the written test, would be called for a personal interview. The number of applicants called for interview will also be at the discretion of the Bank. Applicants have the option to answer the questions during interview in Hindi or English at their option

jipmer PG entrance exam 2011 | jipmer PG notification | jipmer 2011 |jipmer.edu.in

jipmer PG entrance exam 2011 | jipmer PG notification | jipmer 2011 |jipmer.edu.in

JIPMER traces its origin to 1823 when a medical school called “Ecole de Medicine de Pondichery” was established by French government. In November 1956 the Government of India took over the medical college in the wake of the de factor transfer of Pondicherry. The college was upgraded as a Regional Centre and named as Jawaharlal Institute of Post-graduate Medical Education and Research (JIPMER) on 13th July 1964.

JIPMER which includes a tertiary care referral hospital is an Institution of National Importance (an autonomous body) under the Ministry of Health and Family Welfare, Government of India.

Admission notice E-5/2010

Post-Graduate Degree/Diploma Courses
(April 2011 Session)

JIPMER MBBS 2010 Entrance Exam and Admissions – JIPMER Medical Entrance Exam Notification 2010
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JIPMER MD/MS & PG Diploma Courses (April 2011 Session)

Available Seats
MD Courses: Anatomy (04); Physiology (04); Biochemistry (04); Pharmacology (05); Pathology (06); Microbiology (04); Transfusion Medicine and Immuno Hematology (01); Community Medicine (05); Forensic Medicine (02); Anaesthesiology (10); Dermatology, Venereology and Leprology (05); General Medicine (13); Pediatrics (10); Psychiatry (02); Pulmonary Medicine (02); Radiodiagnosis (03); Radiotherapy (04)

MS Courses: General Surgery (13); Obstetrics and Gynaecology (13); Ophthalmology (05); Orthopedic Surgery (05); Oto-Rhino Laryngology-ENT (04)

Seats reserved under various categories: UR 39; OBC 32; SC 18; ST 09; PwD 03; Institute Inst 24; seats under categories are for resident Indian nationals from all over the country, category for institute inst is for resident Indian nationals who had studied and obtained their MBBS degrees from JIPMER, allotment of seats shall be based on roster point

The seats for MD forensic medicine are subject to final approval from competent authority

The number and distribution of seats are subject to variation based on any periodic directives/from competent authority/courts
PG Medical Question Bank Practice CD

Eligibility

Educational: Minimum of MBBS degree recognized by the medical council of India, must have completed the required period of 12 months pre-registration internship from a recognized hospital on or before 31st March, 2011

Essential: Applicant must be a resident Indian national

Entrance examination: JIPMER uses paper-based test administration (MCQ) for merit listing the candidates for the above admissions

Candidate has to appear for entrance examination to be conducted by JIPMER on 13th February, 2011, Sunday, 10.00 a.m. to 1.00 p.m.

Candidate can opt for one of the following centres for the entrance examination; Chennai, Hyderabad, Kolkata, New Delhi and Puducherry

College Website: www.jipmer.edu.in

Application-cum-prospectus for MD/MS courses 2011 session can be obtained by

From the counter of state bank of India, JIPMER campus only from 03.12.2010 to 03.01.2011 (4.00 p.m.)

Postal request to Professor academic, JIPMER from 01.12.2010 to 31.12.2010 accompanied by demand draft or original challan of account transfer as mentioned below. Two stickers with candidate’s address written legibly must also be enclosed for correct delivery of the prospectus and application form

Online submission through JIPMER website www.jipmer.edu.in from 01.12.2010 to 31.12.2010

Completed online application with proof of payment must reach Professor academic, JIPMER on or before 03.01.2010 (5.00 p.m.)

JIPMER will not be responsible for any delay, non receipt of application form, hall ticket or payment caused by the illegible or incomplete address or details or wrong data entry

Modes of payment for application can be one of the following

Cash-Prospectus-cum-application form are available on cash payment of Rs 1000/- (for SC/ST Rs 800/-) at state bank of India, JIPMER campus branch only

Demand draft-Applicants wanting to obtain the prospectus and the pre-printed form by post will have to either send a MICR crossed demand draft drawn in favour of Accounts officer, JIPMER payable at Pondicherry (union territory) or attach the original challan as proof of their account transfer for the above prescribed amount

Account transfer-The national electronic fund transfer (NEFT) with the following details can be used for the account transfer, account number JIPMER receipt account; account number 30749579504, bank state bank of India; branch JIPMER branch (2238), IFSC code of the branch SBIN0002238

Applicants with non-SBI account, opting for payment through the above mode of account transfer are required to enclose their original challan with the UTR (unique transaction reference) number from the remitting bank duly stamped. Bank charges for such a mode of payment are to be borne additionally by the applicant only. For those with SBI account, the SBI journal number must be noted in the original challan enclosed
Important dates

Prescribed closing date for receipt of completed application: 03rd January, 2011 (5.00 p.m.)

Entrance examination: 13th February, 2011 (10.00 a.m. to 01.00 p.m.)

Display of merit list on or before: 19th February, 2011

First counseling: 18th/19th March, 2011

Commencement of course: 1st April, 2011

Click Here For Previous Year Papers (2001 paper) : JIPMER 2001

Click Here For(JIPMER 2000 paper): JIPMER 2000

Click Here For(JIPMER 2003 paper): JIPMER 2003


VTU MBA/MCA/B.Tech/MTech/B.Arch results 2010 | vtu 2010 results | vtu exam results | vtu exam results 2010

VTU MBA/MCA/B.Tech/MTech/B.Arch results 2010 | vtu 2010 results | vtu exam results | vtu exam results 2010

If you are looking for VTU 2010 Results , so you are at right place. The VTU results are present on VTU website. You can keep yourself updated with the updated VTU Results.

VTU Alerts Results can easily be downloaded from following links. You can see your VTU Alerts here. Just feed your roll no. here and get your VTU Alerts.

MCA VI Semester results Announced for All Regions of June/July Examination 2010.
M Tech I,II & III Semester results Announced for All Regions of June/July Examination 2010.
MBA IV Semester results Announced for All Regions of June/July Examination 2010.
MBA II Semester results Announced for ALL Regions of June/July Examination 2010.
MBA I / III semester results Announced for ALL Regions of June/July Examination 2010.
BE/B.Tech III semester results Announced for ALL Regions of June/July Examination 2010.
BE/B.Tech IV semester results Announced for All Regions of June/July Examination 2010.
BE/B.Tech I / II semester results Announced for All Regions of June/July Examination 2010.
BE/B.Tech V semester results Announced for ALL Regions of June/July Examination 2010.
MCA I & II semester results Announced for ALL Regions of June/July Examination 2010.
BE/B.Tech VI semester results Announced for All Regions of June/July Examination 2010.
B.Arch ALL semester results Announced for ALL Regions of June/July Examination 2010.
MCA III & V semester results Announced for ALL Regions of June/July Examination 2010.
MCA IV semester results Announced for ALL Regions of June/July Examination 2010.
BE/B.Tech VII semester results Announced for ALL Regions of June/July Examination 2010.
BE/B.Tech VIII semester results Announced for ALL Regions of June/July Examination 2010.

Click Here To See Your Result

5 Best Chest Exercises | Top 5 Best Chest Exercises

5 Best Chest Exercises | Top 5 Best Chest Exercises

Bench presses and curls are two of the first exercises that are learned by new weight lifters. For men, the chest or “pecs” (short for pectorals) are second only to biceps as the top show muscles in teenagers and young adults.

For women, the chest is even more important. Keeping well built, toned pecs can be useful in maintaining a solid, perky appearance of the breasts.

More importantly, the pecs are involved in one of the main powerlifting exercises, the bench press. The bench press is one of three exercises, including squats and deadlifts, in a standard big 3 powerlifting competition. For this reason, it is always important for powerlifters to increase their chest strength.

Therefore it seems to me that everyone has a reason to train their chest, including men, women, athletes, bodybuilders, powerlifters, strongmen… everyone; and here are the top 5 best chest exercises you should use.
Top 5 Best Chest Exercises

  1. Barbell bench press
    The king of all chest exercises. The flat barbell bench press has long been the standard for strength prowess. If you could only choose 3 exercise to create a full body workout, the flat barbell bench press would have to be on the list. This is also the same exercise used in any big 3 powerlifting competition.

    You will find people use a large number of variations of the flat barbell bench press. A close grip flat barbell bench press is used to focus more on triceps, while a wide grip flat barbell bench press is a standard pec builder. A middle grip is used most successfully to combine the strength of the triceps, pecs, and shoulders for a maximal effort bench press.

    To set up: find a flat standard Olympic bench with a standard 45 lb barbell. Laying down flat on the bench, you want the soles of your feet to touch the floor. This is because we want a solid base on which to use our legs to help drive the weight up. You want your butt, your upper back, and your head to be touching the bench at all times.

    You should also set up so that when you unrack the bar it will drop almost directly down to your chest; in other words you don’t want to be doing a barbell pull-over once you unrack the bar from the bench, as this will create unnecessary fatigue and increase the possibility for shoulder injury.

    All that being said, put a couple plates on that bar and lets start benching!

    To bench: with a medium grip flat bench press, you don’t want your elbows tucked in nor flared out. They should naturally fall at a 45 degree position away from your body, locked in against your lats for stabilization at the bottom of the rep.

    From the unracked position, you will lower the weight slowly so that the bar just lightly touches your nipple area; do not bounce. Using explosive chest strength you should drive the bar through the mid-way point of the rep, which is usually a sticking point. Once you are past the mid-way point you will increase your triceps activation to press and lock out the weight. When I say lock out, I do not mean to lock the elbows out 100%, instead they should be locked out about 95% so that the elbow is completely straight.

    The best way I have found to maximize triceps activation is to focus on breaking the bar in half away from you. Think about holding a stick out straight in front of your body with palms down, then break that stick away from you by snapping both forearms and wrists away from the midline of the body. Clearly the bar is not actually going to break, but you can use this concept for maximum triceps activation.

    Variations: wide grip, medium grip, narrow grip; board press, floor press, pin press.

    The incline press is great! The incline bench press is often used to target the upper pecs, which is vital for developing a full overall chest with deep cuts between the upper and lower muscles. I always work a flat incline dumbbell press into my workout. If you have studied the anatomy of the pectoralis, you will notice that there is indeed an upper (pec minor) and a mid/lower (pec major) muscle. Your pecs will really have that powerful bodybuilding look once you have mastered various forms of flat and incline benching, and have developed the cut between the two muscles. That, my friend, is good stuff.

    Controversial point #1: The decline bench press is mistakenly used to target the “lower” pecs, and I have a bone to pick with this notion. There is no “lower” pec muscle, there is only the pectoralis minor (upper pec) and pectoralis major (mid/lower pec). But just because there is no specific lower pec to target, doesn’t mean you should avoid decline benching altogether.

    People are most often stronger on the decline bench because the range of motion is shorter, which eliminates weakness at the bottom of the press, because you are better able to recruit your triceps and lats throughout the entire exercise, and because you use less of your weaker upper pec and more of the bigger, stronger pectoralis major.

    While I haven’t done a decline bench press in 8 years or more, I do intend to start working them into my workout once in a while. The close grip decline bench for focusing on triceps is also a great exercise. You can read about the 5 best triceps exercises for more information.

    Video Demonstration

    My only problem with the following video is that he lifts his butt off the bench during each rep. I only show you this because it demonstrates the concept of driving with your feet and legs. It is possible to drive with your feet and legs while simultaneously keeping your ass on the bench.

  2. Dumbbell bench press
    The flat dumbbell bench press is like core chest exercise #2. This is one awesome way to make sure you don’t have any strength imbalances between the two sides of your body. The dumbbell bench also more closely follows the intended function of the pecs by not only pressing but also by moving the weight toward the midline of your body.

    To set up: find a flat bench that allows your feet to touch the floor. You will once again want your butt, your upper back, and your head to be touching the bench at all times.

    Most of the time I grab the dumbbells I want, stand with the bench about 6 inches behind me, and sit down slowly while transitioning the flat side of each dumbbell to rest on my thigh. From this position I can lay back, rock the dumbbells up to shoulder height, and press up the first rep all in one fluid motion. Without mastering this maneuver you will forever have people handing you the weight or spotting you on the first rep. By this point you have already completed half of your first rep.

    To bench: lower the weight to finish your first rep, then at the bottom of the rep, which for me is when the dumbbells lightly touch my shoulders, I use explosive force in my chest and shoulders to power the weight past the mid-way point, and conclude the rep by using my triceps to lock it out. Again, only a 95% lock, not straight.

    Many people do not advocate a full range of motion on a heavy dumbbell bench press. They would say stop short of letting the weight touch your shoulders. In fact, many would say only bring the weight down until your upper and lower arms form a 90 degree angle. I completely disagree with this. My shoulders are pretty strong and healthy, and I’ve always lowered the weight to the top of each shoulder.

    Variations: incline, decline, flat. It is possible to use a wide, medium, close grip on your flat dumbbell bench, but I prefer to focus on the single medium grip motion so as not to compromise the integrity of my shoulders and rotator cuffs. Also, I think the decline dumbbell bench press is bogus, but probably more useful the decline barbell bench press. I still don’t do it.

    I thought this would be the perfect opportunity to put up the infamous Ronnie Coleman dumbbell pressing 200 lbs in each hand.

    chest exercises

  3. Explosive push ups
    You have to admit, aside from using the smith machine, that it’s pretty hard to do any maximally explosive benching. Sure, you can use a Westside Barbell style dynamic effort day in which you use 45-50% of your 1 rep max for 9 sets of 2 reps.

    Read about the Louie Simmons Westside Barbell theories on dynamic effort and speed lifting on the Westside Barbell Articles page. If you are a strength athlete or powerlifter and you haven’t yet read every article on that page, do it now and come back to Project Swole later.

    In any case, this exercise will be used to develop explosive power in your chest, shoulders, and triceps. The two main methods I recommend are clapping push ups and plyometric push ups where you jump your hands up onto an object for each rep. For the purpose of this article we will talk about plyo push ups.

    To set up: choose to do push ups either on your palms or on your knuckles. As you lay on the floor, your body should be in a straight line, touching the floor only at the hands and toes. If you are female and struggle with push ups, you may start by doing push ups on your knees, but within a month or two you must practice and master doing push ups from your toes.

    Opinions differ as to how to position your head during push ups. When you are doing explosive push ups by jumping up onto objects, you won’t have much choice but to look down so that you aren’t missing your target. Ideally you would look up and forward while doing push ups.

    Your hands should be placed 2-3 inches outside of your shoulder width. The closer your hands, the more you will activate your triceps. Since this is for explosive power in the chest, you will choose a wider hand position.

    Select two large hardcover books, weight plates, or blocks that are at least one inch thick. Place one of these object directly beside each hand. At the beginning of each rep your hands will be on the floor. At the end of each rep your hands will be up on the blocks. As you get better at this exercise you will want to increase the height of the blocks.

    To push up: the starting position is as low to the ground as possible without touching your chest, belly, legs, or chin. The initial movement should be to drive your body off the floor with as much force as you can muster. At the top of the rep, stopping before you fully extend your elbows, the last bit of effort should be a 100% maximal force that will propel your body up into the air, allowing you to execute a clap or to jump your hands up onto the blocks.

    After a clap you will land in the original position and descend in preparation for the next rep.

    After a plyo push up you can choose to either:

    1. Walk your hands back down to the starting position and descend in preparation for the next rep.
    2. Descend down into another rep and execute another plyo push up, jumping back down to the original starting position. Then descend in preparation for the next rep.

    Variations: clapping, hopping, palms, knuckles, variable height boxes, alternating arms, incline, decline, super wide (more chest), narrow (more triceps), legs elevated.

    Here is one of the best plyo push up videos I could find on YouTube.

    Just so you can see how many examples of plyometric push ups there are, here is an example of a girl executing some mighty fine lateral plyo push ups.

  4. Chest dips
    Similar to the triceps version, chest dips closely resemble what you would be trying to accomplish with decline pressing except that you are focusing on building triceps strength for chest pressing rather than trying to work the phantom ‘lower pecs’. If you have bad shoulders consider skipping this exercise or work at it slowly by shallow dipping rather than deep dipping.

    To set up: find yourself a dip station. Grab a weighted belt and some plates or a dumbbell if you need to add weight for your dips.

    To dip: start at the top with your arms almost fully extended. The goal is to lean slightly forward in order to keep tension more so on the pecs than the triceps. Now dip down until your upper arms are parallel to the floor, or lower if it doesn’t bother your shoulders. Do not bounce at the bottom, instead pause for half a second. Squeeze your pecs and use your triceps to push yourself back to the top. Never lock your elbows.

    Variations: assisted, bodyweight, weighted. You will also find dipping stations with adjustable handles so that you can use a wider or narrower hand position. Keep your body completely upright to focus on triceps instead of chest.

    I could not find a chest dips video on YouTube that I approve of, so here’s one with a guy who is clearly going super heavy. Aside from locking out his elbows randomly throughout his sets, this is a pretty good demonstration of the chest dip.

  5. Dumbbell flyes
    How important are flyes? In my opinion not very important, but I needed a fifth exercise for this list. Honestly I would rather fill up my chest workout with flat and incline benching and dumbbell pressing, and end off with some heavy weighted chest dips. Some people just insist that flyes are the key to growth and flexibility, and I will admit flyes do have a purpose when it comes to bodybuilding.

    There are many variations of flyes including dumbbells, cables, and any angular position you can put yourself in by either using an adjustable incline bench, or by standing and leaning over with the cables.

    I highly recommend that if you are not into this for bodybuilding purposes, that you might want to consider dumbbell rather than cable flyes.

    Most importantly, rather than doing dumbbell flyes at the end of your chest workout, choose dumbbell flyes as a recovery exercise a day or two after a heavy chest workout. This will allow you to stimulate your sore chest muscles with a free weight exercise that is dissimilar to what you used to tear them up in the first place. You will be able to get a good stretch and increase blood flow to all areas of the pec.

    To set up: for dumbbell flyes, you want to assume an identical position to either the flat or incline dumbbell bench press; one dumbbell in each hand. You want to start the exercise from the top position rather than with your arms out to the sides. Start by pressing the weights straight overhead.

    To flye: once the weights are fully extended overhead, keep your arms straight except for a very small bend at the elbow. Lower the weights out to your sides with each arm at the same time. At the bottom position your arms should be parallel to the floor. Pause for just half a second and rapidly bring the weights back to the top position, still without moving your elbows.

    At the top position of this exercise you should find that your arms are not straight up and down, perpendicular to the floor. This would only remove the tension from the muscles. Instead, stop 15 degrees short of straight overhead.

acai berry weight loss food | acai berry weight loss diet | Acai Berry the New Weight Loss food

acai berry weight loss food | acai berry weight loss diet | Acai Berry the New Weight Loss food

The Acai Berry is a small, black, round berry. Resembling smaller version of a grape, this fruit has a small amount of pulp surrounding a large seed at its center. Lately acai has earned a reputation as a health supplement and weight loss aid.

Acai berry fruit is used in a wide variety of health foods and other common consumer products like ice cream, and is the main food used with an acai berry diet. The highest antioxidant food on the planet, acai has become known as a must-have superfood for healthy lifestyles.

acai berry

Acai Berry Diet Benefits

Most acai berry diet users reported the following results:

  • A boost in energy levels
  • Improved digestive function
  • Cleansed the body and intestines
  • A stronger immune system
  • Healthier, younger looking skin
  • Improved circulation
  • Improved mental clarity and focus
  • Enhanced sexual desire and performance
  • Better sleep patterns
  • Enhanced visual clarity
  • Relief from minor aches and pains
  • Increased workout recovery
  • Increased injury recovery
  • An increase in fat loss
  • Increased strength
  • Stamina improved
  • Partial alleviation of symptoms of depression

Other acai berry benefits that are harder to quantify:

  • Provides many important vitamins
  • Minimizes inflammation
  • Provides many powerful antioxidants
  • Acai has high levels of fiber
  • Fights cancerous cells
  • Helps maintain healthy heart function
  • Prevents atherosclerosis
  • Helps alleviate diabetes
  • Slows down the aging process
  • Contains several important minerals
  • Normalizes and regulates cholesterol levels

How the Acai Berry Speeds Up Weight Loss

As far as the acai berry diet assisting with fat loss, acai can be a great weight loss aid. The berry’s natural concoction of essential fatty acids, fiber, phytosterols and amino acids work together to help your body burn fat more efficiently, process food more quickly and shed the unwanted pounds that you’d like to lose.

Fatty Acids
Our bodies need essential fatty acids to maintain proper health. Our bodies are unable to produce Omega-3 and Omega-6 fatty acids. It just so happens that these fatty acids are plentiful in acai berries.

Omega-3 and Omega-6 fatty acids help increase your metabolism, which helps you to lose weight more quickly. In providing these Omega-3 and Omega-6 fatty acids, the acai berry can help you shed those extra pounds.

Amino Acids
The acai berry is rich with amino acids, which are widely known as the building blocks of protein. Your muscles need these amino acids in order to operate properly, and to regenerate from resistance training trauma or other exercise stress. Since the fatty acids in Acai increase your metabolism and the amino acids build your muscles, we can say that the nutrients in Acai berries help your body burn fat and energy more efficiently, causing you to lose weight.

Fiber
Acai contains a generous amount of fiber, which helps your digestive tract to move food through your body. In this way, excess food is eliminated rather than absorbed and turned into fat. Similar to the fatty acids mentioned above, fiber also helps to satiate hunger.

Phytosterols
These building blocks of cell membranes help fortify your digestive tract, moving waste materials out and absorbing nutrients more efficiently. Acai berries are one possible source of Phytosterols.

Why Use Acai Berry Supplements?

I personally enjoy the Acai Berry because of it’s antioxidant properties. In this day and age of phytoestrogens, chemicals, pesticides, and other nasty environmental toxins, we can’t get enough antioxidants.

You might have a use for an Acai Berry supplement if you are:

  • trying to gain muscle
  • trying to lose fat
  • have any nasty ailments like arthritis, diabetes, or fibromyalgia
  • trying to look and feel younger
  • experiencing sexual dysfunction
  • preparing for old age by taking all the health supplements you can get your hands on
  • looking for either the holy grail or the fountain of youth
  • experiencing digestive issues
  • healing from an injury

Frequently Asked Questions

Here are some of the most frequently asked questions about acai. You can read the whole list here: Acai Berry FAQ

Q: How much weight will I lose by taking acai?

A: You can lose between 1-2 pounds a week on a healthy diet and exercise plan. When taking acai you may lose at least twice that many pounds. You could definitely lose up to 12 or even 15 pounds a month by using acai, as long as you continue eating a healthy diet and exercising regularly.

Q: Will I gain the weight back after I stop using acai?

A: As long as you maintain a healthy diet and keep exercising, you will not gain fat just because you stop using acai. You might experience decreased weight loss or a plateau in your fat loss progress, but you will not suddenly start gaining it back.

Q: Can my pre-teen or teenage, son or daughter use acai?

A: Acai berries are fruit just like blueberries, oranges, and apples. It makes sense that if you are old enough to eat other fruit, then you are old enough to eat acai. The one caveat is that the supplement must be 100% pure acai. If your acai pill or juice contains other ingredients like hoodia, caffeine or another thermogenic compound, I can’t promise it will be good for your kid.

Side Effects of Protein Powder | protien powder side effects | What Are the Side Effects of Protein Powder?

Side Effects of Protein Powder | protien powder side effects | What Are the Side Effects of Protein Powder?

First of all, there really are no side effects to using protein powder, as long as you use it intelligently. There’s no reason to eat more than 40 grams of protein in a meal. There’s also no reason to live on protein supplements. Real food will keep you healthy.

Protein powder is just a ‘supplement’ to your normal whole food diet. Optimum Nutrition Protein Powder is definitely the best product to choose to ‘supplement’ your diet with extra protein.

That said, I want to examine this questions from the following three angles:

  • regarding the digestion of lactose
  • regarding the digestion of excess protein and developing kidney stones
  • regarding your body being in a state of ketosis

Lactose

Take it from me first hand if you are lactose intolerant, you will want to get the whey protein isolate. Isolate will contain less than 1% lactose, which is the sugar in milk that causes lactose intolerant individuals to get sick. Digesting a small 1% concentration of lactose is usually tolerated pretty well by lactose intolerant people.

Standard whey protein powder has about 5-6% lactose. I have heard of several lactose intolerant individuals, including myself, who have a hard time with the lactose concentration of regular whey protein powder.

Excess Protein

Your kidneys will have a very hard digesting too much of any protein. Excess protein is responsible for two reactions in the body:

  1. Your blood will turn acidic.Your blood pH should be in the 7.0 range. When blood becomes very acidic, the body must correct itself by making your blood more basic. The most basic available element in your body is calcium (showing off my college degree here). Your bones will release calcium into your blood, which will then bond to the acidic byproducts of the protein, turning your blood back to a neutral level. Goodbye healthy bones, hello osteoporosis.
  2. You could develop kidney stones.That doesn’t sound too bad, until you realize that your body is going to need to remove those little calcium deposits that are floating around in your blood. These calcium deposits end up in your kidneys to await your next trip to the restroom. I’m sure you have heard of kidney stones