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")