2 Day Intense Fat Loss & Muscle Tone Workout

2 Day Intense Fat Loss & Muscle Tone Workout

Workout Description

This intense 2 day full body workout is designed for decreasing fat and increasing muscle tone. This

workout was put to the test, and after 4 weeks subjects lost body fat and gained muscle mass!

This is a 2 day full body workout aimed at those individuals wanting fat loss and muscle tone. This routine was put to the test and after 4 weeks the clients actually loss fat (some 8 to 9 pounds) while gaining lean muscle mass (some 8 to 12 pounds).

The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of the routine will depend on the intensity of reps and cardio performed.
For optimal results, one should add cardio in an additional 2 days a week and be on a calorie deficient diet.

 

Day 1

Fat Loss & Tone Workout -
Day 1
Exercise                                                                              Sets                     Reps
Sandbag Situps                                                                    1                          50
Oblique Crunches (each side)                                               1                          30
X Lunges holding dumbbells                                                  1                         30 each leg

5 Minutes of Cardio (Eliptical or Tredmill)

Exercise                                                                               Sets               Reps

Preacher Curl (machine or free weight)                                      1                  30
Seated Calf Raises                                                                    1                30-50
Jumping Lunges                                                                        1             30 each leg
5 Minutes of Cardio

Exercise                                                                                 Sets                     Reps
Shoulder Press Machine                                                           1                          30
Tricep Machine                                                                        1                          30
Seated Leg Curls                                                                     1                          30

5 Minutes of Cardio

Exercise                                                                                      Sets                 Reps
Inner Leg Machine                                                                        1                    30-50
Assisted Pull Ups                                                                          1                       30
Lunges                                                                                          1                       30

5 Minutes of Cardio

Exercise                                                                                     Sets          Reps
Leg Raises                                                                                   1              30
Jump Rope                                                                                  1         1.5mins
Smith Machine Pull Ups                                                               1              30

5 Minutes of Cardio

   Exercise                                                                                    Sets          Reps
Mountain Climbers                                                                          1             30
Push Ups on Smith Machine Barbell                                                1             30
Outer Leg raises on mat                                                                  1         30 each leg
Butt Kicks (weighted)                                                                     1         50 each leg

Day 2

Fat Loss & Tone Workout - Day 2
Exercise                                                                               Sets             Reps
Knee Raise                                                                           1                  30
Rope Tricep Push down                                                        1               20-30
Seated Rows                                                                         1               20-30

5 Minutes of Cardio

Exercise                                                                                Sets            Reps
Outer Leg Machine                                                                 1                30
Leg Press                                                                                1            20-30
Standing Calf Raises                                                                1               30

5 Minutes of Cardio

Exercise                                                                                  Sets               Reps
Static Crunch                                                                            1                1.5mins
Seated Ball Dumbbell Shoulder Press                                        1                 20-30
Leg Extensions                                                                          1                 20-30

5 Minutes of Cardio

Exercise                                                                                   Sets                Reps
Muffin Tops                                                                                1              30 each side
Lat Pull Down                                                                             1                  20-30
Ball Chest Flys                                                                            1                 20-30

5 Minutes of Cardio

Exercise                                                                                   Sets                    Reps

Rope Upright Rows                                                                   1                      20-30

Standing on One Foot Hammer Curls                                         1                 10 each foot
Dumbbell Lat Raises                                                                   1                      20-30

5 Minutes of Cardio

Exercise                                                                                    Sets                     Reps
Hyper-Extension                                                                          1                        30
Plank (Hover)                                                                              1                    To failure
Fireman Butt Kicks                                                                      1                   50 per leg

Notes For This Workout:

Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy and increase the intensity as capable.

Jumping Lunges are done without weight.
Butt Kicks are done with 10lb ankle weight on each leg.
Muffin Tops should be completed with 25lb weight min.

IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him play “catch” with a 5 to 8 pound medicine ball. Tossing over head (where client has top reach above his head to catch it) adds a little extra “kick” to this exercise.

Electronics Concepts

Electronics Concepts

Basic idea :-
For every thing you are going to start something new you must know the basic concept behind it .

Now in case of electronics there are few basic which are must to be known by every one before getting started .

Hear is the list of important concepts of electronics ;-

1. series and parallel circuits .
2. curent and voltage relationship .
3. resistance .
4. power rating of components .
5. kvl and kcl law.
6. diodes biasing .
7. microcontrolers and their programing.
8. active and passive devices.
9. digital logic concepts (AND OR NOT etc).
10. active low or active high .

Resistive Touch Screen Arduino project

Resistive Touch Screen Arduino project 

ON 

Interfacing Resistive Touch Screen to Arduino :

first we must  know about the basic arduino programming 

Arduino Software

Software programs, called sketches, are created on a computer using the Arduino integrated

development environment (IDE). The IDE enables you to write and edit code

and convert this code into instructions that Arduino hardware understands. The IDE

also transfers those instructions to the Arduino board (a process called uploading).

Arduino Hardware

The Arduino board is where the code you write is executed. The board can only control

and respond to electricity, so specific components are attached to it to enable it to

interact with the real world. These components can be sensors, which convert some

aspect of the physical world to electricity so that the board can sense it, or actuators,

which get electricity from the board and convert it into something that changes the

world. Examples of sensors include switches, accelerometers, and ultrasound distance

sensors. Actuators are things like lights and LEDs, speakers, motors, and displays.

There are a variety of official boards that you can use with Arduino software and a wide

range of Arduino-compatible boards produced by members of the community.

The most popular boards contain a USB connector that is used to provide power and

connectivity for uploading your software onto the board. 

You need to install the Arduino development environment on your computer.

and can be found on arduino website or use this link 

Lets get started

4 Wire Touch Screen

           Resistive touch screens all work in the same way, so this interface would probably work decently across many different touch screens. Just make sure you have the datasheet for your screen incase there is any doubt about how it works.

1 Principles of Operation

1.1 Resistive Touch-Screen Concept

A resistive touch screen is constructed with two transparent layers coated with a conductive material

stacked on top of each other. When pressure is applied by a finger or a stylus on the screen, the top layer

makes contact with the lower layer. When a voltage is applied across one of the layers, a voltage divider

is created. The coordinates of a touch can be found by applying a voltage across one layer in the Y

direction and reading the voltage created by the voltage divider to find the Y coordinate, and then applying

a voltage across the other layer in the X direction and reading the voltage created by the voltage divider to

find the X coordinate.

1.2 Detecting a Touch

To know if the coordinate readings are valid, there must be a way to detect whether the screen is being

touched or not. This can be done by applying a positive voltage (VCC) to Y+ through a pullup resistor and

applying ground to X–. The pullup resistor must be significantly larger than the total resistance of the touch

screen, which is usually a few hundred ohms. When there is no touch, Y+ is pulled up to the positive

voltage. When there is a touch, Y+ is pulled down to ground as shown in Figure 1. This voltage-level

change can be used to generate a pin-change interrupt.

1.3 Reading a 4-Wire Screen

The x and y coordinates of a touch on a 4-wire touch screen can be read in two steps. First, Y+ is driven

high, Y– is driven to ground, and the voltage at X+ is measured. The ratio of this measured voltage to the

drive voltage applied is equal to the ratio of the y coordinate to the height of the touch screen. The

y coordinate can be calculated . The x coordinate can be similarly obtained by driving

X+ high, driving X– to ground, and measuring the voltage at Y+. The ratio of this measured voltage to the

drive voltage applied is equal to the ratio of the x coordinate to the width of the touch screen.

This one is very interesting project for beginners 

All the very best with it.

("JAMTeck") 

7 Day Weight Loss 1400 calorie program

7 Day Weight Loss 1400 calorie menu - Day 1

BREAKFAST
1 Cup Skim Milk
1 Orange, medium
1 1/4 Cups Cheerios Cereal

MORNING SNACK
1 Cup Cantaloupe Melon
1/2 Cup Low Fat, Low Sodium Cottage Cheese

LUNCH
Warm Salmon Salad with Crispy Potatoes
1 Whole-Wheat Pita Bread, small
1 Cup Skim Milk
1 Fudgsicle, no sugar added

AFTERNOON SNACK
2 Tablespoons Prepared Hummus
4 Ounces Carrot Sticks

DINNER
2/3 Cup Cooked Brown Rice
1 Cup Steamed Spinach
Beef Tataki
“Cocoa-Nut” Bananas

7 Day Weight Loss 1400 calorie menu - Day 2

BREAKFAST
1 Cup Skim Milk
1 Banana, small
1 1/4 Cups Bran Flakes Cereal

MORNING SNACK
1 Fruit & Nut Granola Bar

LUNCH
A Gilding of Shrimp & Saffron Rice
1 Whole-Wheat Bread
Watermelon-Blueberry Ice Pops
AFTERNOON SNACK
1 Cup Popcorn, air popped
1 Cup Skim Milk

DINNER
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Grilled Chicken Tenders with Cilantro Pesto
1/2 Cup Cooked Couscous
1/2 Cup Steamed Red Cabbage
1 Peach, medium

7 Day Weight Loss 1400 calorie menu - Day 3

BREAKFAST
1 Whole-Wheat English Muffin
1 Cup Skim Milk
1/2 Cup Blueberries
1 Tablespoon Creamy Peanut Butter, unsalted

MORNING SNACK
1 Apple, small

LUNCH
2 Cups Tossed Salad Mix
4 Teaspoons Vinegar & Oil Salad Dressing
Salmon Chowder
1/2 Cup Fresh Pineapple
1 Slice Reduced-Calorie Oatmeal Bran Bread

AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
2 Tablespoons Low-Fat Granola Cereal with Fruit

DINNER
Lemon-Dill Green Beans 1 Cup Skim Milk
Chicken Breasts Stuffed with Pimiento Cheese
1/2 Cup Cooked Quinoa
1 Nectarine, medium

7 Day Weight Loss 1400 calorie menu - Day 4

BREAKFAST
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1 Ounce Dried Fruit
1 Tablespoon Walnuts

MORNING SNACK
1 Kiwi

LUNCH
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing


Lemon Chicken Stir-Fry 1/2 Cup Cooked Couscous
1 Cup Honeydew Melon

AFTERNOON SNACK
1 Cup Blackberries
1 Cup Skim Milk

DINNER
1/2 Cup Cooked Brown Rice
Pistachio-Crusted Tuna Steaks
Roasted Brussels Sprouts & Shallots
1/2 Cup Mango

7 Day Weight Loss 1400 calorie menu - Day 5

BREAKFAST
1 Scrambled Eggs
1 Corn Tortilla
2 Tablespoons Prepared Salsa
3/4 Cup Grapefruit
1 Cup Skim Milk

MORNING SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

LUNCH
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing


Sweet Potato-Turkey Hash 1/2 Cup Unsweetened Applesauce

AFTERNOON SNACK
1 Ounce Whole-Wheat Pretzel

DINNER
Cauliflower & Couscous Pilaf
3/4 Cup Cooked Carrots, Sliced
Mustard-Maple Pork Tenderloin 1 Cup Grapes

7 Day Weight Loss 1400 calorie menu - Day 6

BREAKFAST
1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 Tablespoon Creamy Peanut Butter
1 Tablespoon Sugar-Free Jam

MORNING SNACK
1 Orange, medium

LUNCH
Fragrant Shredded Beef Stew 1 Cup Skim Milk
1 Whole-Wheat Pita Bread, small
1 Cup Watermelon

AFTERNOON SNACK
8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER
Seared Scallops with Brandied Leeks & Mushrooms 1/2 Cup Cooked Brown Rice
1 Cup Steamed Cauliflower
1 Cup Grapes

7 Day Weight Loss 1400 calorie menu - Day 7

BREAKFAST
1 Cup Skim Milk
1 Plum
Egg & Salmon Sandwich
MORNING SNACK
1 Serving Apple, small

LUNCH
1 Veggie Burger
1 Whole-Wheat Roll


Cucumber & Black-Eyed Pea Salad 1 Apricot

AFTERNOON SNACK
6 Ounces Carrot Sticks
1/4 Cup Salsa

DINNER
1 Cup Skim Milk
3/4 Cup Steamed Green Beans


Barbecue Pulled Chicken 1/2 Cup Cooked Brown Rice
1 Peach, medium

by ("JAMTeck")

Build Your Own Arduino

Build Your Own Arduino

Project #1 Circuit Design

With a few inexpensive parts and a solderless breadboard you can
quickly and easily build your own Arduino. This concept works great
when you want to prototype a new design idea, or you don’t want to tear
apart your design each time you need your Arduino.

The example below shows how to hook up the components on your
breadboard. We will go into further detail throughout this project.

Figure 1-1: Breadboard Arduino with USB programming ability.

Before we get started, make sure you have all the necessary items in the component list box.If you need to purchase parts you can do so from my site at www.ArduinoFun.com or in the back of this book is a listing of several sites that sell Arduino related items.

* See note about the TTL-232R

cable in programming options before

purchasing.

Build Your Own Arduino

Project #1 Step by Step

The first thing you need to do is set up power. With your breadboard and
components in front of you… let’s get started!
With this step, you will be setting the breadboard Arduino up for constant
+5Volts power using a 7805 voltage regulator.

Figure 1-2: Power setup with LED indicator.

In order for the voltage regulator to work, you need to provide more than
5V power. A typical 9V battery with a snap connector would work just
fine for this.

Power is going to come into the breadboard where you see the red and
black + and – squares. Then add one of the 10uF capacitors. The longer
leg is the Anode (Positive) and the shorter leg is the Cathode (Negative).
Most capacitors are also marked with a stripe down the negative side.
Across the empty space on the breadboard (the channel) you will need to
place two hook-up wires for positive (red) and ground (black) to jump
power from one side of the breadboard to the other.

Now add the 7805 voltage regulator. The 7805 has three legs. If you are
looking at it from the front, the left leg is for voltage in (Vin) the middle leg
is for ground (GND) and the third leg is for voltage out (Vout). Make sure
the left leg is lined up with your positive power in, and the second pin to
ground.


Coming out of the voltage regulator and going to the power rail on the
side of the breadboard you need to add a GND wire to the ground rail and
then the Vout wire (3rd leg of the voltage regulator) to the positive rail.
Add the second 10uF capacitor to the power rail. Paying attention to the
Positive and Negative sides.

It’s a good idea to include an LED status indicator which can be used for
troubleshooting. To do this you need to connect the right side power rail
with the left power rail. Add positive to positive and negative to negative
wires at the bottom of your breadboard.

Figure 1-3: Left and Right Power Rail Connections.

Having power on the left and right power rail will also help to keep your
breadboard organized when providing power to the various components.
Figure 1-4: For the LED status indicator, connect
a 220Ω resistor (colored as: red, red, brown)
from power to the anode of the LED (positive
side, longer leg) and then a GND wire to the
cathode side.

Congratulations, now your breadboard is set up for +5V power. You can
move onto the next step in the circuit design.

Now we want to prepare the ATmega168 or 328 chip. Before we begin,
let’s take a look at what each pin on the chip does in relationship to the
Arduino functions. NOTE: The ATmega328 runs pretty much the same
speed, with same pinout, but features more than twice the flash memory
(30k vs 14k) and twice the EEPROM (1Kb vs 512b).

Figure 1-5: Arduino Pin Mapping

The ATmega168 chip is created by Atmel. If you look up the datasheet
you won’t find that the above references are the same. This is because
the Arduino has its own functions for these pins, and I have provided
them only on this illustration. If you would like to compare or need to
know the actual references for the chip, you can download a copy of the
datasheet at www.atmel.com. Now that you know the layout of the pins,
we can start hooking up the rest of the components.

To start, we will build the supporting circuitry for one side of the chip and
then move on to the other side. Pin one on most chips has an identifier
marker. Looking at the ATmega168 or 328 you will notice a u-shaped
notch at the top as well as a small dot. The small dot indicates that this is
pin 1.

Figure 1-6: Supporting circuitry pins 15-28

From the GND power bus, add a jumper wire to pin 22. Next, from the
positive power bus, add jumper wires to pin 20 (AVCC - Supply voltage
for the ADC converter. Needs to be connected to power if ADC isn't being
used and to power via a low-pass filter if it is (a low pass filter is a circuit
that cleans out noise from the power source, we aren't using one)
Then add a jumper wire from the positive bus to pin 21 (Analog reference
pin for ADC).

On the Arduino, pin 13 is the LED pin. Note that on the actual chip the
pin is number 19. When uploading your sketch code and for all projects
you will still reference this as Pin 13.

To hook up the LED, add a 220Ω resistor from GND to the cathode of the
LED. Then from the anode of the LED add a jumper wire to pin 19.
Now we can move onto the other side of the chip. You are almost
finished!

Figure 1-6: Supporting circuitry pins 1-14

Above the ATmega168 chip near the pin 1 identifier, place the small tact
switch. This switch is used for resetting the Arduino. Right before you
upload a new sketch to the chip you will want to press this once. Now
add a small jumper wire from pin 1 to the bottom leg of the switch then
add the 10K resistor from power to the pin 1 row on the breadboard.
Finally add a GND jumper wire to the top leg of the switch.

Add power and GND jumpers to pin 7(VCC) and pin 8 (GND). Add the
16MHz clock crystal to pin 9 and 10 and then the two .22pF capacitors
from pins 9 and 10 to GND. (See note below for alternative method).
Your basic breadboard arduino is now complete. You could stop right
here if you wanted to and swap an already programmed chip from your
Arduino board to the breadboard, but since you came this far, you might
as well finish off by adding some programming pins. This will allow you to
program the chip from the breadboard.

NOTE: Instead of using the 16MHz clock crystal, you can use a 16 MHz
ceramic resonator with built-in capacitors, three-terminal SIP package.
You will have to arrange your breadboard a little differently, the resonator
has three legs. The middle leg will go to ground and the other two legs
will go to pins 9 & 10 on the ATmega168 chip.

Referring to Figure 1-6, locate a spot where you have 6 columns on the
breadboard that are not in contact with anything else. Place a row of six
male header pins here.

With the breadboard facing you, the connections are as follows:
GND, NC, 5V, TX, RX, NC, I am also calling these pins 1,2,3,4,5,6. From
your power bus rail, add the GND wire to pin 1 and a wire from power for
pin 3. NC means not connected, but you can connect these to GND if
you want to.

From pin 2 on the ATmega168 chip, which is the Arduino RX pin, you will
connect a wire to pin 4 (TX) of your programming headers. On the
ATmega168 chip, pin 3 Arduino TX gets connected to pin 5 (RX) on your
header pins.

The communication looks like this: ATmega168 RX to Header Pin TX,
and ATmega168 TX to Header Pin RX.
Now you can program your breadboard Arduino.




  Programming Options

The first option is to buy a TTL-232R 3.3V USB – TTL Level Serial Cable.
These can be purchased at www.adafruit.com or www.ftdichip.com
The other two options, which I prefer are to buy one of two breakout
boards from SparkFun.com. They are:

 FT232RL USB to Serial Breakout Board, SKU: BOB-0071 (This
option takes up more space on your breadboard)

 FTDI Basic Breakout - 3.3V SKU: DEV-08772 (This option, and
using right angle male headers works the best out of all three
because it is secured better on the breadboard)

Build Your Own Arduino

Project #1 Programming the ATmega168 chip

Double check your connections, make sure your 9V battery is not
connected and hook up your programming option. Open up the Arduino
IDE and in the Example sketch files, under Digital, load the Blink sketch.
Under the file option Serial Port, select the COM port that you are using
with your USB cable. i.e. COM1, COM9, etc.

Under the file option Tools/Board, select either:

 Arduino Duemilanove w/ATmega328

 Arduino Decimila, Duemilanove or Nano w/ATmega128

(depending on which chip you are using with your breadboard Arduino)
Now press the upload icon and then hit the reset button on your
breadboard. If you are using one of the SparkFun breakout boards, you
will see the RX and TX lights blink. This lets you know that the data is
being sent. Sometimes you need to wait a few seconds after pressing the
upload button before pressing the reset switch. If you have trouble, just
experiment a little with how fast you go between the two.
This sketch if uploaded properly will blink the LED on pin 13 on for one
second, off for one second, on for one second… until you either upload a
new sketch or turn off the power.

Once you have uploaded the code, you can disconnect the programming
board and use your 9V battery for power.

Troubleshooting

 No Power – Make sure your source power is above 5V.
 Power but nothing works – recheck all your connection points.
 Uploading error – Refer to www.arduino.cc and do a search on the

particular error message you receive. Also check the forums as
there is a lot of great help there.

The Six Pack Abs Workout and Diet Plan

The Six Pack Abs Workout and Diet Plan

Use this workout plan every other day

Warm-up Circuit
Complete this warm-up circuit two times, resting 30 seconds between circuits.
Y-Squat( 10 REPS)
Pushup( 10 REPS)
Stick-Up( 10 REPS)
Mountain Climber( 5 REPS PER SIDE)
Forward Lunge( 5 REPS PER LEG)
Waiter’sBow( 10 REPS)
Spiderman Climb(ALTERNATE LEGS UNTIL YOU DO 5 REPS PER SIDE)

WORKOUT A SUPERSETS

(Superset 1)
Perform these two exercises back-to-back, no rest between. Rest 1 minute before repeating the superset two more times.
ShoulderPress Pushup(10 REPS)

Place your feet on a bench and hands on the floor slightly wider than shoulder-width. Pike your hips up in the air, so you are
as vertical as can be. Slowly lower your head to the floor. Pause, and push with your shoulders and triceps back to the start
position. Do 10 reps.

Step-Up(12 REPS perleg)

The step should be high enough that your thigh is parallel to the floor when your foot is on the step. Place one foot on the
step and push down through your heel to lift your other leg up. Return to the starting position and finish all reps with one leg
before switching legs and repeating the exercise. Do 12 reps per leg.

(Superset 2)

Perform these two exercises back-to-back, no rest between. Rest 1 minute before repeating the superset two more times.
1-LegRDL (8 REPS leg)

Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor.
Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your
torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Do 8
reps per leg.

SwissBallMountain Climber(10 REPS side)
Assume the classic pushup position but place your hands on the sides of a Swiss ball, fingers pointing forward. Brace your
abs and straighten your legs behind you. This is the starting position. Lift one foot off the floor and bring your knee toward
your chest. Straighten your leg back out, move your other knee to your chest, and return that leg to the starting position.
Keep alternating sides. Do 10 reps per side.

(Superset 3)

Perform these two exercises back-to-back, no rest between. Rest 1 minute before repeating the superset one more time.

Inverted Row(12 REPS)
Set a bar at hip height in a Smith machine or squat rack. Lie underneath the bar with your heels on the floor and grab the
bar, your hands 1 or 2 inches more than shoulder-width apart. Keeping your body in a straight line, pull your chest up to the
bar using your back muscles. Slowly lower yourself until your arms are straight. Do 12 reps.

Wide-GripPushup(20 REPS)
Do this as you would a standard pushup, but place your hands wider apart. Do 20 reps.

INTERVAL WORKOUT

Warm up for 3 minutes, getting progressively more intense with time.
Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 8/10 level of effort).
Follow that with “active rest” for 30 seconds by exercising at a slow pace (at a subjective 3/10 level of effort).

Repeat for a total of 6 intervals.
Finish with 4 minutes of very low intensity (3/10) exercise for a cool-down.
MinutebyMinute Type IntensityLevel

You don't want to count calories, look up recipes, or think about your weight-loss program. You want it
to be easy, you want it to be filling, and you want it to work.

Meal Plan

Pick a breakfast, a 10:30 a.m. snack, a lunch, a 3:00 p.m. snack, and a dinner from the list below.

Breakfast

Pick one:
- Bowl of cereal: 1.5 cups (2 servings) Shredded Wheat or Wheaties with 6 oz. 1 percent milk
- Bowl of oatmeal: 1 cup instant oatmeal, unsweetened, with 20 blueberries
- 3 scrambled eggs
Add
- 1 piece of fruit: A medium apple, banana, or orange
- Breakfast beverage: An 8 oz. glass of unsweetened orange juice, 1 percent milk, or a pint of coffee
(that's a grande) with 1 sugar and 1 individual packet of cream. (Save yourself 27 calories by
substituting calorie-free sweetener and a drop of skim milk.)

Lunch

Pick one:
- Turkey sandwich: 3 deli slices of turkey breast on whole-wheat bread with lettuce, tomato, and 1 tsp.
Dijon mustard
- Tuna sandwich: 1 can tuna, drained, mixed with 3 tsp. Dijon mustard on whole-wheat bread
- PB&J sandwich: Peanut butter and easy-on-the-jelly on whole-wheat bread
Add
- 1 piece of fruit
- Handful of almonds: 24-28 nuts
- Water

Dinner

Pick one:
- Seared steak: 1 medium New York strip steak, seared (click here to learn how)
- Chicken breast: Boneless, skinless chicken breast, grilled (George Foreman or otherwise) with 1 tsp.
BBQ sauce
Add
- 1 heaping portion green vegetables: An individual frozen package or normal-sized can of peas, green
beans, or spinach
- 1 glass wine or beer: A 6 oz. glass of wine or a bottle of beer. Don't go nuts, here: Extra calories from
alcohol can ruin your weight-loss plans

Snacks

At 10:30 a.m. and 3 p.m., pick one of these snacks:
- Stonyfield fruit-flavored yogurt
- 2 sticks low-fat string cheese

Don't Want to Cook?

For those of you who are too lazy to make it yourself.
If you must eat out for breakfast…
McDonald’s: Egg McMuffin, no hash browns, Breakfast beverage
Burger King: Croissan’wich egg and cheese, no side, Breakfast beverage
If you must eat out for lunch…
McDonald’s: Option 1: Asian Salad with Grilled Chicken and Newman’s Own Low-fat 
Sesame Ginger

Dressing

McDonald’s: Option 2: 6-piece Chicken McNuggets with 1 package BBQ sauce
Burger King: Option 1: Whopper Jr. (no mayo) with side garden salad
Burger King: Option 2: Tendergrill Chicken Garden Salad with Ken’s Light Italian Dressing
Wendy’s: Ultimate Chicken Grill Sandwich with side salad and medium iced tea

If you must eat out for dinner…

McDonald’s: Option 1: Asian Salad with Grilled Chicken and Newman’s Own Low-fat Sesame Ginger
Dressing
McDonald’s: Option 2: 6-piece Chicken McNuggets with 1 package BBQ sauce
Burger King: Option 1: Whopper Jr. (no mayo) with side garden salad
Burger King: Option 2: Tendergrill Chicken Garden Salad with Ken’s Light Italian Dressing
Wendy’s: Ultimate Chicken Grill Sandwich with side salad and medium iced tea

If you’d rather microwave…

Healthy Choice: Beef Merlot Dinner
Lean Cuisine: Glazed Chicken
How you can get six pack abs faster
So far I've given you a basic diet and some exercises to follow, but if you want to develop six pack abs
more quickly, you'll have to use a more advanced workout plan. And that's not all. You'll need a good
diet regimen to go with your new workout routine as well.



For a full workout routine and diet program, I recommend reading The Truth About Six Pack Abs .
To get it Click Here.

ARDUINO (Controlling the Direction and Speed of a Brushed Motorwith an H-Bridge)

ARDUINO (Controlling the Direction and Speed of a Brushed Motorwith an H-Bridge)

Problem

You want to control the direction and speed of a brushed motor. This extends the
functionality controlling both motor direction and speed through
commands from the serial port.

Solution

Connect a brushed motor to the output pins of the H-Bridge as shown in Figure

Controlling the Direction and Speed of a Brushed Motor with an H-Bridge

. Connecting a brushed motor using analogWrite for speed control

This sketch uses commands from the Serial Monitor to control the speed and direction
of the motor. Sending 0 will stop the motor, and the digits 1 through 9 will control the
speed. Sending “+” and “-” will set the motor direction:
/*
* Brushed_H_Bridge sketch
* commands from serial port control motor speed and direction
* digits '0' through '9' are valid where '0' is off, '9' is max speed
* + or - set the direction
*/
const int enPin = 5; // H-Bridge enable pin
 Controlling the Direction and Speed of a Brushed Motor with an H-Bridge
const int in1Pin = 7; // H-Bridge input pins
const int in2Pin = 4;
void setup()
{
Serial.begin(9600);
pinMode(in1Pin, OUTPUT);
pinMode(in2Pin, OUTPUT);
Serial.println("Speed (0-9) or + - to set direction");
}
void loop()
{
if ( Serial.available()) {
char ch = Serial.read();
if(isDigit(ch)) // is ch a number?
{
int speed = map(ch, '0', '9', 0, 255);
analogWrite(enPin, speed);
Serial.println(speed);
}
else if (ch == '+')
{
Serial.println("CW");
digitalWrite(in1Pin,LOW);
digitalWrite(in2Pin,HIGH);
}
else if (ch == '-')
{
Serial.println("CCW");
digitalWrite(in1Pin,HIGH);
digitalWrite(in2Pin,LOW);
}
else
{
Serial.print("Unexpected character ");
Serial.println(ch);
}
}
}

Discussion
This recipe is similar  in which motor direction is controlled by the levels
on the IN1 and IN2 pins. But in addition, speed is controlled by the analogWrite value
on the EN pin . Writing a value of 0 will stop the
motor; writing 255 will run the motor at full speed. The motor speed will vary in proportion
to values within this range.

 Using Sensors to Control the Direction and Speed of
Brushed Motors (L293 H-Bridge)

Problem
You want to control the direction and speed of brushed motors with feedback from
sensors. For example, you want two photo sensors to control motor speed and direction
to cause a robot to move toward a beam of light.

Solution

This Solution uses similar motor connections to those shown in Figure , but with
the addition of two light-dependent resistors, as shown in Figure
Figure . Two motors controlled using sensors
The sketch monitors the light level on the sensors and drives the motors to steer toward
the sensor detecting the brighter light level:
/*
* Brushed_H_Bridge_Direction sketch
* uses photo sensors to control motor direction
* robot moves in the direction of a light
*/
int leftPins[] = {5,7,4}; // on pin for PWM, two pins for motor direction
int rightPins[] = {6,3,2};
8.11 Using Sensors to Control the Direction and Speed of Brushed Motors (L293 H-Bridge) | 311
const int MIN_PWM = 64; // this can range from 0 to MAX_PWM;
const int MAX_PWM = 128; // this can range from around 50 to 255;
const int leftSensorPin = 0; // analog pins with sensors
const int rightSensorPin = 1;
int sensorThreshold = 0; // must have this much light on a sensor to move
void setup()
{
for(int i=1; i < 3; i++)
{
pinMode(leftPins[i], OUTPUT);
pinMode(rightPins[i], OUTPUT);
}
}
void loop()
{
int leftVal = analogRead(leftSensorPin);
int rightVal = analogRead(rightSensorPin);
if(sensorThreshold == 0){ // have the sensors been calibrated ?
// if not, calibrate sensors to something above the ambient average
sensorThreshold = ((leftVal + rightVal) / 2) + 100 ;
}
if( leftVal > sensorThreshold || rightVal > sensorThreshold)
{
// if there is adequate light to move ahead
setSpeed(rightPins, map(rightVal,0,1023, MIN_PWM, MAX_PWM));
setSpeed(leftPins, map(leftVal ,0,1023, MIN_PWM, MAX_PWM));
}
}
void setSpeed(int pins[], int speed )
{
if(speed < 0)
{
digitalWrite(pins[1],HIGH);
digitalWrite(pins[2],LOW);
speed = -speed;
}
else
{
digitalWrite(pins[1],LOW);
digitalWrite(pins[2],HIGH);
}
analogWrite(pins[0], speed);
}
Discussion

This sketch controls the speed of two motors in response to the amount of light detected
by two photocells. The photocells are arranged so that an increase in light on one side
will increase the speed of the motor on the other side. This causes the robot to turn
toward the side with the brighter light. Light shining equally on both cells makes the
robot move forward in a straight line. Insufficient light causes the robot to stop.
Light is sensed through analog inputs 0 and 1 using analogRead. When
the program starts, the ambient light is measured and this threshold is used to determine
the minimum light level needed to move the robot. A margin of 100 is added to the
average level of the two sensors so the robot won’t move for small changes in ambient
light level. Light level as measured with analogRead is converted into a PWM value using
the map function. Set MIN_PWM to the approximate value that enables your robot to move
(low values will not provide sufficient torque; find this through trial and error with your
robot). Set MAX_PWM to a value (up to 255) to determine the fastest speed you want the
robot to move.
Motor speed is controlled in the setSpeed function. Two pins are used to control the
direction for each motor, with another pin to control speed. The pin numbers are held
in the leftPins and rightPins arrays. The first pin in each array is the speed pin; the
other two pins are for direction.
An alternative to the L293 is the Toshiba FB6612FNG. This can be used in any of the
recipes showing the L293D. Figure 8-13 shows the wiring for the FB6612 as used on
the Pololu breakout board (SparkFun ROB-09402).
Figure. H-Bridge wiring for the Pololu breakout board

 Using Sensors to Control the Direction and Speed of Brushed Motors (L293 H-Bridge) 

You can reduce the number of pins needed by adding additional hardware to control
the direction pins. This is done by using only one pin per motor for direction, with a
transistor or logic gate to invert the level on the other H-Bridge input. You can find
circuit diagrams for this in the Arduino wiki, but if you want something already wired
up, you can use an H-Bridge shield such as the Freeduino motor control shield (NKC
Electronics ARD-0015) or the Ardumoto from SparkFun (DEV-09213). These shields
plug directly into Arduino and only require connections to the motor power supply
and windings.
Here is the sketch revised for the Ardumoto shield:
/*
* Brushed_H_Bridge_Direction sketch for Ardumotor shield
* uses photo sensors to control motor direction
* robot moves in the direction of a light
*/
int leftPins[] = {10,12}; // one pin for PWM, one pin for motor direction
int rightPins[] = {11,13};
const int MIN_PWM = 64; // this can range from 0 to MAX_PWM;
const int MAX_PWM = 128; // this can range from around 50 to 255;
const int leftSensorPin = 0; // analog pins with sensors
const int rightSensorPin = 1;
int sensorThreshold = 0; // must have this much light on a sensor to move
void setup()
{
pinMode(leftPins[1], OUTPUT);
pinMode(rightPins[1], OUTPUT);
}
void loop()
{
int leftVal = analogRead(leftSensorPin);
int rightVal = analogRead(rightSensorPin);
if(sensorThreshold == 0){ // have the sensors been calibrated ?
// if not, calibrate sensors to something above the ambient average
sensorThreshold = ((leftVal + rightVal) / 2) + 100 ;
}
if( leftVal > sensorThreshold || rightVal > sensorThreshold)
{
// if there is adequate light to move ahead
setSpeed(rightPins, map(rightVal,0,1023, MIN_PWM, MAX_PWM));
setSpeed(leftPins, map(leftVal, 0,1023, MIN_PWM, MAX_PWM));
}
}
void setSpeed(int pins[], int speed )
{
if(speed < 0)
{
digitalWrite(pins[1],HIGH);
speed = -speed;
}
else
{
digitalWrite(pins[1],LOW);
}
analogWrite(pins[0], speed);
}
The loop function is identical to the preceding sketch. setSpeed has less code because
hardware on the shield allows a single pin to control motor direction.
The pin assignments for the Freeduino shield are as follows:
int leftPins[] = {10,13}; // PWM, Direction
int rightPins[] = {9,12}; // PWM, Direction
Here is the same functionality implemented using the Adafruit Motor Shield; see Figure
8-14. This uses a library named AFMotor that can be downloaded from the Adafruit
website.
Figure. Using the Adafruit Motor Shield

adafruit motor shield

The Adafruit shield supports four connections for motor windings; the sketch that
follows has the motors connected to connectors 3 and 4:
/*
* Brushed_H_Bridge_Direction sketch for Adafruit Motor shield
* uses photo sensors to control motor direction
* robot moves in the direction of a light
*/
#include "AFMotor.h" // adafruit motor shield library
 Using Sensors to Control the Direction and Speed of Brushed Motors (L293 H-Bridge)
AF_DCMotor leftMotor(3, MOTOR12_1KHZ); // motor #3, 1 KHz pwm uses pin 5
AF_DCMotor rightMotor(4, MOTOR12_1KHZ); // motor #4, 1 KHz pwm uses pin 6
const int MIN_PWM = 64; // this can range from 0 to MAX_PWM;
const int MAX_PWM = 128; // this can range from around 50 to 255;
const int leftSensorPin = 0; // analog pins with sensors
const int rightSensorPin = 1;
int sensorThreshold = 0; // must be more light than this on sensors to move
void setup()
{
}
void loop()
{
int leftVal = analogRead(leftSensorPin);
int rightVal = analogRead(rightSensorPin);
if(sensorThreshold == 0){ // have the sensors been calibrated ?
// if not, calibrate sensors to something above the ambient average
sensorThreshold = ((leftVal + rightVal) / 2) + 100 ;
}
if( leftVal > sensorThreshold || rightVal > sensorThreshold)
{
// if there is adequate light to move ahead
setSpeed(rightMotor, map(rightVal,0,1023, MIN_PWM, MAX_PWM));
setSpeed(leftMotor, map(leftVal ,0,1023, MIN_PWM, MAX_PWM));
}
}
void setSpeed(AF_DCMotor &motor, int speed )
{
if(speed < 0)
{
motor.run(BACKWARD);
speed = -speed;
}
else
{
motor.run(FORWARD);
}
motor.setSpeed(speed);
}
If you have a different shield than the ones mentioned above, you will need to refer to
the data sheet and make sure the values in the sketch match the pins used for PWM
and direction.



follow and check this link too