What is the Tennis Court LED Floodlight for Sports

Tennis Court

Serviceable sports courts will create a distance once trying to settle for the correct lighting. Likewise, the usual attention to court size desired tennis court LED floodlight and withdrawing difficulties about lights burden. Different sports courts need various types of tennis court lamps.

A court, whether or not residential or business, typically desires additional light-weight than different varieties of sports courts. A tennis football is short and runs fast. When you examine it in the night, then you insist like instead amount of brightness to foresee.

In distinction, a court won’t like the maximum amount light-weight to stay the players targeted on the sport. For fantastic buyers, several sports courts double as skimming courses in the wintertime. Reflective light-weight from the ice will be awful, and connections selected for echoless courts will become a hindrance.

The great news is there area unit choices for tennis court that can accommodate the energetic fervors for the tennis court players. LED’s Master will utilize in altogether different ways that at different times. At LED’s Master, our specialists will customize your lighting order to incorporate dimming choices.

Sports Tennis Court Lighting Throughout the World

LED’s Master lighting specialists usually provide best lamps for tennis court or LED lights for outdoor tennis court for sports lighting, considering on anywhere the court located. That proposal is occupying on the fundamental value and gets the  (ROI). If any nation has uncertain access to electricity or high electric prices, a lot of usually the client can see a quicker ROI with crystal rectifier, which consumes less power. If the LED lights for outdoor tennis court client is craving for a lower primary value, as a result of LED’s outdoor tennis, court lamps added advantage.

Tennis Court

Lighting specialists conjointly supply experience on perimeters needed by entirely different countries. The U.S. operates on a 60-Hz system, whereas most of the globe runs on a 50-Hz system. Also, LED’s Master is aware of to calculate the system of weights and measures and imperial system once providing necessary measurements. LED’s Master can work with our customers to confirm they’re receiving LED’s Master that job with their system.

In some comes, customers need lighting specialists to supply measurement analysis to put in the right quantity of LED’s Master within the proper configurations. Measurement analysis eliminates the guess. Just about nobody mainly international customers World Health Organization have to be compelled to buy shipping want to risk the possibility of ordering the incorrect quantity of LED’s Master.

With massive shipments, LED’s Master provides free shipping to anyplace within the contiguous. From our facility, we tend to ship to the client’s shipment forwarder, which usually situated within the central shipping ports. The shopper can then use the freight forwarder to send the product to the destination. International customers like better to purchase steel poles in their country, as poles square measure dearer to ship. That said, LED’s Master additionally exports tennis court LED floodlight to different countries.

LED’s Master lighting specialists have years of expertise operating with international tennis court clubs and square measure equipped to supply customers with product recommendations to fulfill their specific necessities in locations around the world. To find out a lot of, contact a LED’s Master, the lighting specialist.

How To Look After Your Car In The Summer

Summer is the time for traveling. Whether you are taking the family away for a holiday to remember or want to enjoy the glorious weather with a day trip to the beach, your car can take a lot of hammering. Before hitting the road this summer, make sure that you make several simple checks in order to keep your family safe, make the drive easier and also save you money.

  1. Some may say that this an obvious check, but tires are often one of the most overlooked parts of a car. With only 1 out of 10 drivers regularly check the condition of their tires or if their tyre pressure is correct. Tyre pressure can change, especially with a change in temperature, and let’s face it, in the UK it can easily change 10 degrees in a day! A quick trip air stand at the petrol station when you’re filling the tank will leave you with piece of mind that your tyres are in a good condition before you start that long journey. And just in case anything does happen, make sure that you have a spare tyre in your boot, it’ll be a real life saver if anything was to happen.
  2. Mae sure that you change the oil. Oil is one of the vital organs of your car, keeping the engine running smoothly and efficiently. Make sure to park your car on a flat surface, open up the bonnet and check the oil levels with the dipstick. Make sure that you have plenty of oil in there, as if you’re heading out on a long journey, you want to ensure that the engine is kept cool.
  3. Checking your air filter is something that you may not have necessarily thought about, but over the winter months your car’s air filter can become clogged with salt and dirt. The only real way you know if it needs replacing is to take it out and give it a quick look over; if it is filthy it probably really does need changing. Replacing a clogged air filter can improve your fuel efficiency and improve your fuel usage by as much as 10 percent.
  4. With the British summer notorious for rain, you really need to check that your wipers are up to scratch. It can go from a glorious summer day to a downpour in a matter of minutes, and when it does you need to be prepared. If your wipers are leaving visible streaks or take several passes to clear away light rain, they need to be replaced. Good visibility is vital for safe driving.
  5. Finally, check your brakes. After the harsh winter months, your car may have taken a beating from all of the different weather conditions. Your brakes are the single most important safety feature on your car, so make sure that you don’t put yourself or your family at risk this summer by riding around on worn down or faulty brakes. If you are finding that is taking longer to brake than it used to or your brakes is feeling soft when you are driving, you really need to get your brakes checked.

Before you head out on the road this summer, make sure that you are prepared and your car is in a tip top condition.

This article was written by Becky Nesbit with useful information from Green Automotive Components based on Aberford Road in Leeds. Becky works for Buffalo Web Design and specializes in copy for blogs and SEO optimisation.

Top 10 Players to Watch at NFL 2016 Season

NFL 2016 Top 10 Players

Who are the top 10 players at NFL 2016 Season? It’s a tough question, right? It is never going to be so easy for anyone to find out the top 10 players to watch out for this NFL season because almost every player has the ability and caliber to be ranked in top 10 lists.

Every NFL season used to witness a number of players come out of the shades to flourish as surprise celebrities. The football fans can expect the same trend in this season as well. We cannot predict those surprise stars now. Here are top 10 players capable of turning on electrifying mood at the ground at NFL 2016 Season:

  1. Tom Brady, New England Patriots

Tom Brady is a quarterback for the New England Patriots. He is 39 years of old now but he is not showing any sign of slowing down. One of the legends of NFL, Brady is playing arguably the best football of his career at the moment and previous season, Brady led the NFL with 36 TD passes at the age of 38. There is no other quarterback than Brady with a greater mastery of his offense. Tom Brady is chasing his dreams and should be watched out this season as well. Brady will be out of action for first four weeks due to suspension and hence when you buy NFL tickets, keep in mind that his return for the New England Patriots vs. Cleveland Browns match on Week 5 will be a great game to be watched, so don’t miss it.

  1. Cam Newton, Carolina Panthers

Cam Newton is a quarterback for the Carolina Panthers. He won NFL MVP and Offensive Player of the Year last season. Newton Led the Panthers to an NFL-best 15 wins and number-1 ranked scoring offense.   He is the 1st player in NFL history to record 30+ pass TD and 10+ rush TD in a season. The football fans can observe something truly special from him this season as well.

  1. Antonio Brown, Pittsburgh Steelers

Antonio Brown is a wide receiver and punt returner for the Pittsburgh Steelers. Brown wins a spot in the top ten players’ lists of this season because he is the best receiver in the game at present and he is playing the best football of his career at the moment. Brown’s last 2 seasons of 129 (2014) and 136 (2015) receptions make him one of the best noticeable players at NFL 2016 Season.

  1. J. Watt, Houston Texans

J.J. Watt is a defensive end for the Houston Texans. He one of the two players to win AP Defensive Player of the Year 3 times and the other is Lawrence Taylor. Watt has the highest sacks per game rate (0.93) and he has 74.5 career sacks in 5 NFL seasons. He is an elite talent and a great player of NFL.

  1. Aaron Rodgers, Green Bay Packers

Aaron Rodgers is a quarterback for the Green Bay Packers. Rodgers has led the NFL three times in touchdown-to-interception ratio (2011, 2012, 2014), twice in passer rating (2011, 2012), touchdown passing percentage (2011, 2012) and lowest passing interception percentage (2009, 2014), and once in yards per attempt (2011). Rodgers has a career passer rating of 104.1 which is the highest in NFL history.

  1. Adrian Peterson, Minnesota Vikings

Adrian Peterson is a running back for the Minnesota Vikings. Peterson is the only 3rd player in NFL history to win a rushing title at age 30-or-older. Peterson has proven many times that he can do spectacular things when he is at the ground. He has done plenty of wonders in his football career so far and Peterson is all set to win another rushing title in 2016.

  1. Rob Gronkowski, New England Patriots

Rob Gronkowski is a tight end for the New England Patriots. Gronkowski has 3 seasons with 1,000+ receiving yards and 10+ receiving TD, which is the most amongst any tight end in NFL history. In his first six seasons, he had 65 receiving touchdowns. He is the most dominant and unstoppable force on offense.

  1. Luke Kuechly, Carolina Panthers

Luke Kuechly is a linebacker for the Carolina Panthers. He has recorded 100 tackles in each of his first 4 seasons. Luke Kuechly’s 591 career tackles are the most by any player in NFL since 2012. In 2013, he became the youngest receiver of the AP NFL Defensive Player of the Year Award in its history.

  1. Julio Jones, Atlanta Falcons

Julio Jones is a wide receiver for the Atlanta Falcons. Julio Jones is the dominant challenger to Antonio Brown for the best receiver in the game. In 2015, he tied with Brown for the most catches (136). He could surpass Brown in yardage (1,871), and caught 70.5 percent of all of the passes in 2015.

  1. Odell Beckham Jr, New York Giants

Odell Beckham Jr is a wide receiver for the New York Giants. He is young but surely on track to become one of the great wide receivers in the game. He has 25 receiving touchdowns in 27 career games which is the most receiving TDs per game (0.93) in NFL history. Beckham is one of the league’s best receivers and can expect wonders from him in this season.

Take Special Care of Injuries for a Full Recovery

Any injury is a setback to a person who exercises. Don’t make it worse by going back to exercise before your body is fully recovered.

If you tore your skin on your leg open on a sharp object, you wouldn’t just ignore it. You’d apply basic first aid, and you’d cherish the injured area until it was well on the way to getting better.

Well the same injury and repair process will occur if you tear apart muscle or connective tissue inside your body. Be really careful with your body. Adopt the same basic injury management every time you get injured, no matter how minor the injury seems. Giving your body SPECIAL care. SPECIAL stands for:

  • STOP the activity,
  • PROTECT the injury,
  • ELEVATE the injury higher than your heart, to allow the damaged cells to trickle back to the heart, where they can be pumped to the reprocessing plant (the liver) or the waste management center (your kidneys).
  • COMPRESS the injured area lightly to reduce swelling,
  • ICE the injury to reduce the inflammation and pain,
  • ADVICE. Seek professional help,
  • LEAVE the injury alone.

You should undertake the same basic injury management to internal damage as you do to damage to your skin. Let it get better before you strain it again. It seems odd that people train when they have an injury such as a strained muscle, but the same people would gag if someone kept picking apart the scabs on a wound.

But this is exactly what happens when you aggravate a damaged muscle or damaged connective tissue. You get connective tissue (fibrin) laid down over the injured area, just as a scab forms on your skin. This fibrin network is really strong, but not very elastic. If you train through an injury, you end up tearing the tissue next to the injured area, starting the whole injury/repair process in a new place.

Eventually you’ll end up with reduced muscle function. The whole muscle will be gunked up with scar tissue. This scar tissue is relatively permanent, so you may be causing yourself lifetime problems just because you think you’ll turn into a slob if you miss a few aerobics classes.

You don’t have to stop exercising when you’re injured. You can cross train. For example, if you’re a runner and you have a leg injury, then spend your recovery time exercising in the pool or on a rowing machine.

Here’s a basic guide to help you decide what to do about injuries.

It’s a system for classifying injuries according to their severity, and anticipated recovery and adaptation time. It will also help you in activity selection for cross training when you are injured.

A stage-one injury is minor. It is painful when it happens, but the pain soon goes. Apply SPECIAL care, and the injury should soon be repaired. Avoid repeating the activity that caused the injury. Will not cause long-term problems if treated properly.

A stage-two injury is more serious. The pain diminishes slightly, but is still noticeable the next day (such as Delayed Onset Muscle Soreness or many overuse injuries). However, the pain and discomfort disappears once you go through a quality preparation and warm up. Avoid any activity that used the injured area until you get medical advice that it’s OK to continue, but maintain an active exercise program using cross training.

If you ignore a stage-two injury it will develop into a stage-three injury, which usually only occur when you have a major accident. A stage-three injury is painful all the time, and interferes with all activities no matter how many pain killers you take or how much warm up you undertake.

Look, if you get one of these injuries don’t muck about or ignore it. It won’t go away and you’ll be doing yourself some long-term damage. See a sports-medicine specialist and get started on a supervised early and active recovery and rehabilitation program. Think of it as an investment in your long-term fitness.

If you haven’t ever done a first-aid course, then do one. You’ll be surprised at how much useful knowledge you’ll pick up. Learn from your injuries, so you can avoid them.


  1. http://www.popularfitness.com/articles/nutrition-for-fitness-and-health.html
  2. https://valuesdiary.com/walk-lose-five-kilos-be-healthy-and-fit/

What’s In the Perfect Swing?

Stepping up to the tee and taking a powerful swing, hearing your club hit the ball with stunning accuracy, is possibly the best feeling in the world – well, the world of golf, at least. Golfers everywhere spend a ton of time perfecting their swing, doing everything from buying the best-rated clubs to experimenting with their stance, to reading books and watching video tutorials. Spending an afternoon practicing your line drive is even more satisfying – and productive – if you can break down the science behind the perfect swing, and learn to apply it to your own technique.

Even if you’re not going to be approaching the Masters anytime soon, you can always keep working on your golf swing in small ways – and fortunately, there are plenty of studies to show exactly what will help improve it. Before you head out to the links, take a look at our rundown of what goes into the perfect swing:

Body Placement and Hand Positioning

One of the first things you learn upon picking up a golf club is how to stand over the tee. Starting with the correct stance gives you the flexibility and power to hit the ball the maximum distance.

Start by evenly placing your weight on your feet, standing with your feet slightly shoulder-width apart, arms relaxed, and your knees slightly bent. Grip your club in a gentle, relaxed hold. The three most commonly used grips are the “10 Finger,” the “Overlap,” and the “Interlock” – choose whichever feels most comfortable for you, and don’t throttle the club for dear life. Keep your hands a bit loose, so you don’t unintentionally tense up your forearms. Make sure your hands are low during the finish of the swing, to keep the ball’s trajectory from going too high.

The Swing Movement

Once you’re positioned properly above the tee, with your golf club in hand, it’s time to work through how you’re going to swing the club – and how fast you need to swing, to get the most propulsion upon impact.

Golf Digest provides a good breakdown:

“The various parts of the swing should start back in this order: clubhead, hands, arms, shoulders, hips. Your right arm should stay close to your right side, so don’t force a straight-back takeaway. As the hands pass the right leg, weight should start shifting to the right… As your weight continues to move to the right, the momentum of the swing and the folding of your right elbow help hinge the club to a 90-degree angle with your left arm. Your left arm should be slightly higher than your right, proving that your right arm has not dominated the swing.”

You should feel like you’re loading up your right hip as you get ready to power the swing. Move into the backswing by turning your shoulders; then forward, into the downswing, by shifting your left knee and foot over your left hip. The follow-through and extension work to provide momentum for the swing, and to propel the ball up and off the tee. How Stuff Works breaks the whole movement down into two simple processes: “On the backswing, pivot your shoulders toward your spine, shift your weight to the front of your back foot and hinge your front arm up into a 90-degree L-shape. On the downswing, release your arm in its L-shaped lever toward the target as you shift your weight to your front foot in one, smooth balanced motion.”

This whole complicated process just goes to show how much body positioning – both stable and moving – makes a difference in your swing. Work at getting your whole body behind the swing, not just your hands or arms. Golf Tips Magazine recommends a simple exercise to help you get out of the habit of simply using your hands: Try to hit the ball without using a backswing. It’ll be difficult if you’re only putting power through your hands; but after some practice, you should be able to move your entire body behind the club.

In an article for Westchester Magazine, PGA teacher Mike Diffley advises golfers to aim for a tilted circle, not a vertical upwards motion. He acknowledges that it’s easy to “get caught up in the mechanics” of a swing, but if you keep practicing, all of the movements will begin to flow together and become instinctive.

The Speed Factor

In order to really make a great line drive, you need to hit the ball with enough force to whack it out of the park. That means putting a lot of speed on the transition from backswing to downswing – or does it?

In fact, you don’t necessarily need to be fast to perform a great swing. Experts say that it’s more beneficial to keep a steady, rhythmic tempo; rather than swinging back and taking a chop at it.

Mike Diffley has advice for your speed: “Practice your tempo — and slow it down! You almost can’t swing too slowly… Swinging in tempo lets your hands and body square the clubface to the proper line. It also lets your body shift its weight in the right sequence for maximum power.”

As a mental reminder to himself, golf great Jack Nicklaus used to silently think “low and slow” during his backswing, and “finish” during his downswing. Try using the 3-to-1 tempo: take it slow on the way back, before speeding up for the downswing – “three words back, one word through.” This will give you better results than going quickly through the motions.

Extra Credit

Getting your golf swing just right requires plenty of practice, to make all of your movements automated as much as possible. If you’re ready to make your golf game more high-tech, try investing in a golf sensor that can track factors like your swing time and tempo, as well as your stroke times. Motion capture technology can record video of your performance, and report on various metrics – enabling you to study each individual piece of your swing, and identify where you can improve. Use today’s technology to help you find the vital piece your swing is lacking.

There’s always a little bit more you can do to ensure that your swing is as fine-tuned as possible. Don’t forget to relax – nobody becomes a pro in one day. Stay positive and persistent; each day that you practice, you’re becoming better than the day before. If you take advantage of all the tips, equipment, and tech available to you, you’re sure to nail the right swing movement, and boost your golf game to the next level.

The Greatness of the GoPro


It used to be that so many sports were a solo effort, to be experienced by the athlete only. If you wanted to get the crazy view from the apex of a ski slope, or see what the world looked like during a motocross jump, you needed to have the elite skills to get there – and it could feel somewhat lonely at the top. But all of that has been changed with the introduction of the GoPro, a tiny camera meant to be mounted on a person to shoot video from what’s essentially their point of view. These videos can then be uploaded and shared across the internet, opening up a whole new world to viewers – and a new level of fame for GoPro-equipped athletes. It’s both a way to show off one’s skills and to capture some truly incredible achievements for posterity.

Let’s examine how the invention of the GoPro – and other similar mounted-camera devices – have changed the way we view sports.

The Science of a Shared Reality

Although we could use “GoPro” to refer to any number of small, body-mounted cameras used to capture athletic feats, it’s the original GoPro device itself that has the most glory – and the most revenue. In the 12 years since it’s been on the market, GoPro has amassed capital in the billion-dollar range, and has spearheaded the trend of recording one’s athletic exploits to share with friends – or an online audience – right in the comfort of their own homes.

An article at ZDnet squarely puts GoPro users as “extreme athletes” including BASE jumpers, snowboarders, cyclists, and even participants of some of the most grueling obstacle-course marathons in the world, like the Tough Mudder. These fringe sports have suddenly been vaulted into the mainstream, and much of that has to do with the first-person video that GoPro cameras can capture. These adrenaline-fuelled competitions have become so popular that the International Olympics Committee has since added events like ski halfpipe and snowboard slalom to their lineup – all in pursuit of the young audience that GoPro videos have attracted. These hyper-augmented alternative sports are even said to be making traditional sports seem a bit boring and slow by comparison.

As the ZDnet article goes on to explain, there’s a specific science behind how we feel when we watch a video that simulates a first-person experience; the type of neurons that fire in our brains are the kind that connect us to what we’re seeing. “Later research found that about one-fifth of the neurons firing during an action also fire on seeing that action,” the article says before continuing with, “And with them, we understand, in a micro-second, a BASE jumper’s death-defying plunge from a river bridge or a snowboarder’s air flip–images that make our hearts pound and breathing spike.”

It’s like a form of virtual reality, except it’s not a simulation, and it has that human element to anchor us as we watch in awe. Once you add in higher stakes, like those mentioned above with the Olympics, GoPro-shot footage quickly becomes something like must-see TV for those who want to live the experience like they’re actually there – and like they’re actually the athlete.

Augmenting a Brand

Offering a cool new product is one thing, but building an entire brand around it – and convincing people that they need it in order to help build their own brand – is another. Although GoPro cameras and their ilk continue to evolve with things like camera mounts for drones, there’s still a focus on making mounted cameras the must-have tool for demonstrating one’s cool athletic stunts to the world. ZDnet sagely adds, “While companies like Nikon and Canon fine tune their optics and ease of shooting, GoPro is disrupting these legacy brands by offering something much bigger: a lifestyle.” Extreme athletes have been a fascinating pop-culture fixture since the 1990s, and GoPro videos have only spread their appeal further – not to mention it dovetails nicely with the rise of “reality” culture in our current entertainment.

Along with the reality TV factor, GoPros are moving another cultural phenomenon to the next level: the selfie. It’s common to take handheld photos of yourself to show off on social media, in pursuit of more likes and reposts or to simply mark your territory and say “I was here.” On another level, selfies are used to show off not just the smartphone holder, but also the backdrop, such as tropical beaches, exotic locations, and national monuments. Those who have the most unique settings will get the most likes, and by using GoPro cameras, anyone can snap a shot of themselves free-climbing a jagged cliff or hang-gliding over a picturesque landscape. It’s a one-of-a-kind photo that’s sure to one-up anyone else in your social feed, and that kind of branding is currency these days.

It can even lead to a big break in the media and entertainment industry, as author Dan Schawbel is quoted in the ZDnet piece: “A decade ago, it would cost thousands of dollars to make a professional reel and send it to Hollywood and hope you get discovered. GoPro is changing that business model, just like it changes everything it touches.” Since anyone can find their 15 minutes of fame or more using the internet, GoPro footage might just open a few doors for enterprising individuals – or at the very least, garner them a few hundred thousand views on their latest YouTube video.

Social networks and personal branding aside, there’s even a more practical use for GoPros: self-defense. You may see many cyclists around your city with a tiny camera mounted to their helmets; they’re typically recording their journeys so if there’s an accident, they have video footage of what happened. Inasmuch as GoPros are great tools for extreme athletes, they’re also becoming more of a real-world necessity as well (think mounted cameras on police officers).

The Lens of Inspiration

Not only are GoPros and other mounted cameras changing the way we view sports, they’re also changing the way we view ourselves through someone else’s lens. Getting a secondhand rush by watching someone’s extreme footage isn’t just entertaining – it can also be inspiring. Watching through the eyes of someone else as they BASE jump or skydive could help encourage you to try it out for yourself. But whether you strap on a GoPro yourself or remain content on the sidelines, there’s little doubt that these tiny square-shaped cameras are here to stay, and will keep changing how we view sports in the coming years.

Have you ever used a GoPro or mounted camera to record your feats of athleticism? Tell us about it – and link us to the video – in the comments.

30 sets of fat burning

Nowadays there is a tendency that all people have to look good. You have to be smart, well-groomed, with hairstyles, manicures and beautiful fit bodies. Besides, in recent years, it has become very fashionable to lead a healthy and active lifestyle. But as we all know it is often very hard to start something. Here I offer you 30 sets of fat burning that will help you get in shape and get rid of extra fat in the body.

Lets’ start!


1.     Caffeine


As soon as you wake up, drink 1-2 cups of coffee. Caffeine – is a proven “fat burner”. It helps not only to burn more fat during exercise, but also prevents its accumulation. Drink a cup or two of strong coffee before morning cardio. Even do not dare to put sugar and cream! This will spoil everything! Sugar and cream do not let burn fat! Instead of coffee, you can take caffeine in tablets (200-300mg). And be assured – the effect of caffeine is scientifically proven!

2.     Carnitine


Take some BCAAs and carnitine before cardio. Cardio destructs not only fat, but also muscles (catabolism-muscle destruction). In order to avoid this, take 5g of BCAA. BCAAs is guaranteed to neutralize muscle catabolism! Don’t forget about carnitine.  It burns fat and increases levels of the hormone testosterone that also burns fat.


3.     Cardio before breakfast


Do cardio before breakfast. While you are sleeping the  body, usually depletes sugar. So, subcutaneous fat is the main source of energy for cardio. That is why, morning cardio efficiency is very high! Of course, you have to get up a little earlier than usual to get in time to work. But the effect of cardio is worth it!


4.     DO intervals.


Some time ago, cardio was understood as rhythmic running. But later, we came up with a new cardio – interval. For example, run fast for a minute and then walk fast for a minute. This alternation of load pace has a powerful fat burning effect. Scientists undertook to compare the results of a six-month aerobics course in two groups: first group simply practiced intense jogging and the second – the intervals. As a result, athletes in the second group disposed of fat 9 times more. Spend your morning cardio for 25 minutes, breaking it up into minute intervals: minute – running, minute – brisk walking.


5.     Eggs.


You need a good meal after a morning cardio.  The best option is eggs. The yolk contains healthy fats and lecithin, which helps the muscles grow, improve brain function and accelerate fat metabolism. Cholesterol that is also in the yolk is used to produce testosterone in your body. Fats in eggs are immediately spent on energy consumption and almost never stored. Scientists note that the consumption of eggs for breakfast reduces subsequent calorie intake by almost 25%. Nutritionists recommend eating 2-3 whole eggs + 2-3 egg whites in the morning. Do not be afraid of cholesterol in eggs, taking them does not lead to an increase in bad cholesterol. But you should be afraid of infection, so boil eggs!


6.     Slow carbohydrates.

It is good to eat slow carbohydrates, for example, 2 whole-meal toasts or a plate of porridge for breakfast. Slow carbohydrates do not raise insulin levels, which is responsible for fat storage “on reserve”. When insulin is low, carbohydrate metabolism slows down, and fat metabolism increases. This saves glycogen during training, and speeds up recovery. In addition, grains contain fiber that helps get rid of fat and suppresses appetite.


7.     A half of grapefruit.

Eat half a grapefruit for breakfast. Grapefruit juice helps get rid of fat, lowering insulin levels due to the action of vitamin C. The research showed that those who ate half a grapefruit for breakfast, could burn 1.5 kg of fat more than 3 months as compared to the other groups.



8.     Oatmeal rocks!

A couple of hours after the first breakfast is time to get to the second. Remember that you need to eat every 2-3 hours. What for? Frequent meal mode speeds up the processes occurring in the body, including fat burning. That is why, you need to eat 6-8 times a day to lose weight. And then, it’s time to eat porridge again. We need simple oatmeal, boiled in water, without  sweeteners or flavorings .


9.     Cottage cheese.

Food intake cannot be considered complete if there is no protein, so add some cottage cheese to oatmeal. This wonderful product contains about 28 grams of protein per cup, that is, casein protein that accelerates the growth of muscles and reduces appetite. It is better to choose cheese with low fat (not more than 1 %).



Drink 2 cups of cold water between meals. Studies show that this method speeds up metabolism by 25-30 % within an hour. On the contrary, dehydration inhibits fat burning. Water intake (plain, no additives) is essential! Do not forget about it, if you want to get rid of fat!

Noon / Training


11.Green tea.

Before a workout, take green tea extract containing strong natural fat burners: caffeine, catechins.          Take it two times a day, to get rid of fat. A single dose is 500 mg, taken before meals.


12.Warm up!

Of course, we do a warm-up before training, stretching and warm-up exercises. That can be replaced by a short cardio session on the ergometer bicycle (10-15 minutes), during the fat burning workout. It will also help warm up and burn at least 150 calories.

13. Train differently!

Strength training should be changed a little, because our goal is to get rid of fat. Focus on large muscle groups. Such training consumes more energy. Give up the isolated lung exercises on blocks and simulators. General exercises with a barbell or dumbbells should be the basis of the training program. Thus, squats consume 50% more energy than the leg press. Then, it is necessary to change the methods and training, too. If you train 1-2 muscles a day, then you need to go to the simultaneous training of all muscles of the body. If you do not have time, break all the muscle groups into 2 days (Day 1-chest, back, delta, legs; Day 2-arms, calves, press). Train each muscle 1-2 exercises for 3-5 sets. It’s perfect to train in a day.

14. Hard training!

Gym veterans advise that you should do a lot of repetitions in each set, so they say you will burn more calories. Not likely! Science has shown that severe hard 4-6 repetitions cause the largest energy consumption, besides, body is in a state of rapid metabolism for a few hours after such training.

15. Less rest between sets.

How can I do the hard 4-6 repetitions and rest between 3 minutes? You can and should! To get rid of fat, you have to rest for 30 seconds, at least a minute. And in order to have time to recover, use this trick: mix sets of exercises on different muscle groups. For example, today you do chest and back. Make a set for the chest and after 30 seconds go to the set of exercise for the back … So, while one muscle is working, the other rests.

16. Extend the Sets

To burn fat even more, use the principles of Weider “rest-pause” and stage sets. Do 6 reps, decrease the weight for 10% and continue set to the bursting point (step). Or you can relax for 15-20 seconds and do a few more reps with the same weight to the bursting point (rest- break).


Noon / After Workout

17. Fast carbohydrates

These carbohydrates are considered to be harmful, because it stimulates the sharp release of insulin, but it is very good after a workout. Insulin helps when exhausted muscles are in great need of sugar. The rapid recovery of energy in the muscles, stimulates further growth. Well, the more muscles, the more energy they need. It will also help get rid of fat.

18. Protein.

Muscles need protein after a workout. Natural protein is slowly digested, so it is better to drink a protein shake of whey protein. The cocktail should contain 20-40 grams of protein. Scientists have proven that taking whey protein in large quantities helps get rid of fat.

19. Creatine.

Creatine increases muscle strength, as well as speeds up the metabolism, increasing the daily energy expenditure of at least 100 calories.

20. Nuts.

Eat some nuts between the post-workout meal and the next meal. They contain healthy fats that help the absorption of other fat.


21 Law of the salad.

You cannot eat a lot for dinner – it is an important rule of weight loss. Vegetable salads will help. They are low in calories, but they have the volume necessary to create the illusion of fullness. If you eat a salad before the main course, the amount of food eaten will be reduced by 12%. It is useful to add beans and nuts to the salad. But store salads with mayonnaise, sauce, etc. are prohibited. Seriously, if you want to get rid of fat, add lemon juice or vinegar to the salad.

22. Fish.

Fish contains omega-3 fats, accelerating metabolism. Its important influence on our body has been proved away back. It is important to remember that fish can be fried only on the grill and never on the frying pan.


It seems like this vegetable is specially created for those who want to get rid of fat. It contains a lot of calcium, vitamin C, chromium, fiber. That’s why,  broccoli is an ideal product for supper.

24. Milk.

Surprisingly, milk helps get rid of fat. Obviously, of low fats. The scientists attributed this property of milk with a high content of calcium that split fats. Milk contains a lot of protein that is useful during the night. Choose milk with a fat content not more than 1%.

25. Fruits.

If you want sweets, forget the cakes and candies. You can only eat fruits for dessert. The most valuable is grapefruit, but you can replace it with an apple (has Sea vitamins and minerals, low in calories).

26. Take a walk

Walk before going to bed. You need to take a walk after dinner, even if there is no dog. Select a distance to walk for 30 minutes. This will be useful and digestion will be faster. It is especially necessary, if you ate too much. But in this case, it is better to walk FOR45 minutes.
Late night

27. No carbohydrates!

You can NOT eat carbohydrates after dinner, even if you are tortured with night hunger. They will turn into body fat. The only exception – late workout. Here you have to do it according to the already known rule about quick carbohydrates.

28. YES protein!

Drink a protein shake before going to bed. The best choice is casein, as whey protein is not suitable. Its uptake will last for the whole night. In addition, casein helps get rid of fat, but you are unlikely to succeed in losing weight in a week.

29. ZMA.

This supplement includes zinc – an important and missing trace element in our body. It plays an important role in the synthesis of testosterone. A low level of zinc means weaker muscle growth. Take ZMA on an empty stomach one hour, half an hour before bedtime.  Read more about the benefits of ZMA.

30. Sleep!

Lack of sleep reduces the level of hormones, including testosterone, slows down metabolism and the burning of fat. Scientists believe that sports people should sleep at least 7-8 hours a day. Though sleeping too much is harmful. This way sleeping over 10 hours leads to the same changes in the hormonal background.

I hope these tips will be useful for you! Good Luck!

Olympia Powell is a blogger, writer and artist.  Works as a writer and blogger at Essay-writer.club Started working as a writer cause of love for the  art of writing and literature. Having some free time paints paintings and just tries to make some art. You can contact her on Twitter  Facebook




The Amazing Benefits For Having A Table Tennis Robot

You have the utmost desire to hone your table tennis skills, so you decide to do training every day. But there’s one major problem where no one is around to play with you, or no one is capable enough to match up the kind of training that you want to do and the type of skills that you want to harness. This is the job for the super table tennis robot that is out to save the day.

Table tennis robots are actually machines that replicate a real opponent by launching ping pong balls at you at varying speeds, spins and locations on the table. It also has a net attached to it that will catch the ball you return to it, and in turn, it will feed the ball back to its compartment for a non-stop game.

The advantages of using a table tennis ball launcher

– It will help you become proficient in a certain stroke or footwork by doing the same kind of routine over and over again. The robot will dispense the balls at the same speed and spin that you have set it to do, so training for a specific routine will be convenient for you, and you will also quickly and efficiently learn all the necessary skills.

table tennis robot
table tennis robot

– It will help you improve your performance by developing your speed, coordination and responses to certain spins. With a strong foundation on these skills, advancing on to the next level will become easier for you to do.

– Since it’s a machine, you don’t have to worry about unnecessary game breaks just because the living counterpart (your tennis partner or coach) is tired or bored. You can go on with your training for as long as you want.

– It can be a healthy alternative to your daily jogging or aerobics class. You can tone your muscles and lose those unwanted calories, all the while engaging in an activity that could aid you in excelling at your sports. It is a beauty and fitness regime you can do while having fun too.

– It can be a fun activity gadget to play with the kids. Robots never fail to amuse and fascinate kids of all ages. This table tennis device is the closest thing they could get from those Star Wars laser-shooting robots. So if you want your kids to get involved in sports, this is the best thing to get them moving.

Of course, a table tennis robot cannot solely and ultimately replace the role of a ping pong coach or a live opponent, especially if you are still a beginner. But all the benefits discussed above are reasons enough for you to have this amazing invention. It will surely enhance your skills, develop your love and passion for the sport, and give you a different kind of thrill.

RIP #Muhammad Ali, ‘The Greatest of All Time’, Dead at 74

“Float like a butterfly, Sting like a bee” Muhammad Ali, the 3 times world heavyweight boxing champion died on June 3, 2016 at the age of 74 after suffering from parkinson.


Muhammad Ali born Cassius Marcellus Clay, Jr., January 17, 1942 – June 3, 2016 was an American professional boxer, generally considered the greatest heavyweight in the history of the sport. Early in his career, Ali was known for being an inspiring, controversial and polarizing figure both inside and outside the boxing ring. He is one of the most recognized sports figures of the past 100 years, crowned “Sportsman of the Century” by Sports Illustrated and “Sports Personality of the Century” by the BBC. He also wrote several best-selling books about his career, including The Greatest: My Own Story and The Soul of a Butterfly.

Ali, originally known as Cassius Clay, began training at 12 years old. At the age of 22, he won the world heavyweight championship from Sonny Liston in a stunning upset in 1964. Shortly after that, Ali joined the Nation of Islam and changed his name. He converted to Sunni Islam in 1975, and then to Sufism in 2005.

In 1967, three years after winning the heavyweight title, Ali refused to be conscripted into the U.S. military, citing his religious beliefs and opposition to American involvement in the Vietnam War. He was eventually arrested and found guilty on draft evasion charges and stripped of his boxing title. He did not fight again for nearly four years—losing a time of peak performance in an athlete’s career. Ali’s appeal worked its way up to the U.S. Supreme Court where, in 1971, his conviction was overturned. Ali’s actions as a conscientious objector to the war made him an icon for the larger counterculture generation

Ali remains the only three-time lineal world heavyweight champion; he won the title in 1964, 1974, and 1978. Between February 25, 1964 and September 19, 1964 Muhammad Ali reigned as the undisputed heavyweight boxing champion.

Nicknamed “The Greatest”, Ali was involved in several historic boxing matches. Notable among these were the first Liston fight, three with rival Joe Frazier, and “The Rumble in the Jungle” with George Foreman, in which he regained titles he had been stripped of seven years earlier.

At a time when most fighters let their managers do the talking, Ali, inspired by professional wrestler “Gorgeous” George Wagner, thrived in—and indeed craved—the spotlight, where he was often provocative and outlandish. He controlled most press conferences and interviews, and spoke freely about issues unrelated to boxing. Ali transformed the role and image of the African American athlete in America by his embrace of racial pride and his willingness to antagonize the white establishment in doing so. In the words of writer Joyce Carol Oates, he was one of the few athletes in any sport to “define the terms of his public reputation”.

Heavyweight championship


February 25, 1964, against reigning heavyweight champion Sonny Liston (1932-1970).  In the ring after the fight, the new champ roared, “I am the greatest!”


October 30, 1974, against heavyweight champion George Foreman in Kinshasa, Zaire.


September 15, 1978, Ali defeated Leon Spinks in a unanimous 15-round decision to reclaim the heavyweight crown and become the first fighter to win the world heavyweight boxing title three times.

Famous quotes by the legend Muhammad Ali

  1. Float like a butterfly, sting like a bee. His hands can’t hit what his eyes can’t see. Now you see me, now you don’t. George thinks he will, but I know he won’t.
  2. Service to others is the rent you pay for your room here on earth.
  3. Don’t count the days; make the days count.
  4. If my mind can conceive it, and my heart can believe it—then I can achieve it.
  5. It’s hard to be humble when you’re as great as I am.
  6. If you even dream of beating me you’d better wake up and apologise.
  7. Braggin’ is when a person says something and can’t do it. I do what I say.
  8. I am the greatest, I said that even before I knew I was.
  9. Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
  10. I should be a postage stamp. That’s the only way I’ll ever get licked.
  11. He who is not courageous enough to take risks will accomplish nothing in life.
  12. A man who views the world the same at 50 as he did at 20 has wasted 30 years of his life.
  13. I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’
  14. I’ve wrestled with alligators. I’ve tussled with a whale. I done handcuffed lightning. And throw thunder in jail.
  15.  It’s just a job. Grass grows, birds fly, waves pound the sand. I beat people up.

Rest in Peace #Muhammad Ali, you are truly “The Greatest”.

Hiking with Infants, Toddlers and Children

Once you were free and single and you loved romping up hills and mountains. Then you got married and children arrived. Has your walking and hiking become a distant memory?

Don’t let it and you should just take your kids hiking with you!

Ok so hiking with infants on mountains may not be a good idea, but you can take them on country walks and start to build up their legs and stamina and instill them with a love and enthusiasm for the great outdoors which will stay with them for all their life!


So How Should You Start?

If your children are about 2 or so years old and have been “toddling” for a while make the walk sound exciting and have a target destination such as a local animal farm, recreation park or local woods etc.

Choose a good weather day and take along or buy some treats on the way for them.

Don’t try and go too far or too fast and take their pram or buggy with you in case they become tired and upset.

Initially a stroll to the local shop or shops on good pavements or level grass will help you judge their ability especially if they are very young.

In the countryside point out birds and animals and different plants.

Let them collect leaves, acorns and small stones etc.

When hiking with infants keep a close watch on them at all times and stay close to them.

Do this once or twice per week as part of your quality time with them and gradually extend the distance.

Older children say 4 and 5 years old…

Expand on the above ideas and gradually extend the length and time of each walk.

Use local footpaths and forest tracks where the terrain undulates and they can scramble over tree roots and boulders or even paddle through very small and shallow streams. Keep close to them when you are near any water.

Encourage them to carry their own small backpack with their own food and water in.

At this age they will be full of energy and you can build them up to hikes of say 3 or 4 miles or so depending on their age and ability. You will be surprised how far they walk and run but you must try and keep it interesting for them.

Sometimes they may wish to bring a friend along but remember that you are then responsible for both (or all) of them. As their stamina builds up you will be able to take them on more hilly walks and into different new areas. Thus, it is best fro you to choose good weather days.

Clothing and Footwear

At first their normal clothes will suffice as you will hopefully have chosen good weather days. However depending on the time of year and the weather conditions they will need a warm and shower proof coat, gloves and a hat. As they develop you can upgrade their walking gear to include a waterproof gore-tex jacket and overtrousers. Look at online store for secondhand gear as young children will quickly grow out of anything you buy for them.

Child footwear is more important. When they first start to walk buy good leather and lightweight hiking boots for normal wear (infants walking shoes) and avoid having to buy them “trainers” for as long as possible!

Therefore for the first couple of years of walking they can wear good fitting leather shoes and in bad conditions.

However when they are ready for longer walks over hills you should buy leather boots for them, such as Brashers. Again look at online store for secondhand boots as they will quickly grow out of them.