Beginner Weight Training: Three Day Split Workout

Outline: 

• Training Level: Beginner to Intermediate
• Main Goal: Loose weight and build muscle
• Days Per Week: 3 days
• Workout Type: Split set
• Muscle Movement: Push, Pull, and Other

I am posting this blog post in response to request from my family and friends for weight training tips/guidelines. I hope this beginner to intermediate level workout program will be useful to individuals interested in loosing weight/body fat and building muscle. This is a classic 3 days a week split workout program. Workout is divided into three days according to major muscle movement. For example, Day 1 is assigned for PUSH type of exercise (chest and triceps), Day 2 is for PULL type (back and biceps), and Day 3 is for OTHERS type (leg and shoulder). Everyday, we workout for one major muscle group and one minor muscle group. For example, for Day1, chest is a major muscle group and triceps is a minor muscle group. It is recommended that you train every alternate day; do not workout everyday. 

अमेरिकामा Global Expertise and Commitment for a Prosperous Nepal विषयक सम्मेलनमा सम्पन्न

अमेरिकाको न्यू मेक्सिको राज्य स्थित न्यू मेक्सिको स्टेट युनिभर्सिटीमा रहेको नेपाली विध्यार्थीहरुको संस्था नेपलिज स्टुडेन्टस एसोसिएशनको आयोजनामा हालै नेपाल विषयक चौथो अन्तरराष्ट्रिय सम्मेलन सम्पन्न भएको छ । "Global Expertise and Commitment for a Prosperous Nepal " विषयक उक्त सम्मेलनमा अमेरिकाको न्यू मेक्सिको, टेक्सास, एरिजोना स्टेटमा रहेका नेपालीहरुको उल्लेख्य उपस्थिती रहेको थियो । कार्यक्रमको मुख्य उद्देश्य बिदेशमा रहेका नेपालीहरुको बिचमा समन्वय गरी , बिदेशमा रहेर प्राप्त गरेको बिशेषज्ञता कसरी नेपालको हीतमा प्रयोग गर्न सकिन्छ भन्ने रहेको जनाइएको छ । दुइ सत्रमा बिभाजीत उक्त एकदिने सम्मेलनको पहिलो सत्रमा बिभिन्न विषयमा आफ्नो अनुसन्धानमा संलग्न ब्यक्तित्व हरुबाट आफ्नो अनुसन्धान सँग सम्बन्धित विषयहरु प्रस्तुत गरिएको थियो भने कार्यक्रम को दोश्रो सत्रमा नेपालसँग सम्बन्धीत विषयबस्तु हरुमा छलफल गरिएको थियो । 

NeSA Hosts Fourth International Conference at NMSU:Speakers Share Insight for Betterment of Nepal

By Santosh Dulal, PhD Candidate, Microbiology Program, New Mexico State University, Las Cruces, NM, USA

The Nepalese Student Association of New Mexico State University (NeSA-NMSU) recently held its fourth annual international conference entitled Global Expertise & Commitment for a Prosperous Nepal; held on March 17^th, 2012, at NMSU, Las Cruces, NM, USA. The conference was focused on the opportunities and challenges associated with academia and professionals that contribute to the transformation of Nepal. The conference also aimed to provide a venue for the formation and continuation of collaborative work between universities in the States and foreign academic institutions. This year’s academic director Mr. Santosh Dulal coordinated the conference. 

The conference was divided into two sessions—morning and afternoon, with an intermediate poster session. Eighteen oral presentations and four posters were presented in the conference encompassing research and study from six universities: New Mexico State University, University of Texas at El Paso, University of New Mexico, Texas Tech University, University of Arizona, and Arizona State University. The conference was kicked off with welcome speeches made by NeSA advisor/associate professor Dr. Ram Acharya and NeSA President Mr. Bishnu H. Dhakal. Guests were then given complimentary conference t-shirts as a token of appreciation.

Fourth Int’l Conference on Global Expertise & Commitment for a Prosperous Nepal

Invitation and Conference Aims

The Nepalese Student Association (NeSA-NMSU) invites you to participate in the 4th international conference entitled “Global Expertise & Commitment for a Prosperous Nepal.” Authors are highly encouraged to submit abstracts from different backgrounds and expertise gained abroad. Specifically, we welcome authors to submit topics that address challenges and outcomes associated with academia and professional life that contribute to the further advancement of Nepal.

More than ever, we are immersed in an array of professional and academic fields throughout the world. Our diverse and dynamic backgrounds and expertise play an essential role in the revitalization of our motherland. Our aims extend to incorporate foreign ideas, infrastructure, culture, and philosophy into our homeland, so that Nepal may emerge as a forerunner in technology and influence. Thus, it is vital that we strive to involve our foreign co-workers, friends, peers, and mentors in contributing to our cause. Additionally, the conference will focus on overcoming obstacles associated with academic and professional life for the purpose of achieving success. Collectively, we would like to mold our endeavors into novel strategies that can be implemented for the development and betterment of Nepal. We hope that this conference will enlighten us, so that we may be continually reminded that we are all in a position to make a positive impact in Nepal.

How Do I Disable New Tab Showing Most Visited Sites in Google Chrome?

I guess you landed to this post because you have Google chrome and that shows the history of most visited site when you open a new tab. I personally feel this function of chrome pretty annoying. There are various options available to avoid this situation. However, if want quick fix to stop displaying most visited sites in the new tab, then this post would be for you. This method utilizes a Firefox extension called "Blank New Tab" from DarkByte. I have tried this extension and worked well for me.

How to Open a Blank New Tab?

1. Click on wrench icon , choose Option, click on Extension, and go to the "Get more extensions" (Figure 1 and 2)

Figure 1

Blogger Font Size: Normal Size is too Small and Large is too Big

If you are using Blogger and realize that the font size is either too small for "Normal Size" and too big for "Large Size" or your new Blogger post in different font size than old post, then you can try following option to fix the text size, default font type, and color:

1. Log into your blog's dashboard
2. Go to the Template Designer (Template > Customize)
3. Choose Advanced and click on Page
4. Adjust the default font type, text size (in pixel), background color of the post, and the text color. 
5. Click on Apply to Blog to save the setting. 

In Search of Yarsagumba: A Short Documentary

After watching this short documentary "In Search of Yarsagumba" by Asia Network for Sustainable Agriculture and Biosources, I could not remain without writing this blog post. I heard about a mystical medicinal power of Yarsagumba for the first time when I was in my middle school. But, I had no clue about how it looks like, how it test, and whether it has real medicinal properties! I didn't bother much myself to know more about this mysterious plant. It didn't catch my attention, in fact not only mine but majority of Nepalese people, until the Maoist armed conflict reached its peak. The plant came to controversy and took headlines of newspaper/TV not because of its biological properties but its use by Maoist to fund their civil war. This highly prized plant also caught media's attention due to the reports of conflicts between local collector and outside in the harvest time. Recently, Yarsagumba is near to the edge of the extinction due to overharvesting in Nepal (I guess in Tibet too). Local people do not have scientific knowledge and the government too does not have any program to educate people for its sustainable utilization. 

Prime Story: Ghusia Karmachari (घुसिया कर्मचारीहरु)

Prime Story: Sting Operation by Himalayan TV
Three corrupt official  from Road Division Tanahu Nepal were caught in sting operation jointly carried out by Himalaya TV and Nepal Police. Road Division engineering duo Amarendra Karna and Abhinavdash Mulmi and Communication Operator Gauri Bahadur Thapa were arrested with bribe money. All three officials were later handover to The Commission for the Investigation of Abuse of Authority (CIAA) for further action.  

नेपाल सतिले सरापेको देश होइन

उच्च माध्यामिक विद्यालय संघ नेपाल (हिसान)को पाँचौं महाधिवेशनको महाधिवेशन उद्‌घाटनपछि 'परिवर्तित नेपालका लागि शिक्षा बहस'लाई सम्बोधन गर्दै प्रधानमन्त्री डा. बाबुराम भट्टराईले नेपाल सतिले सरापेको मुलुक नभएको बताएका छन्|  'यो कसैले सरापेको देश होइन; यो शिक्षाले जन्माएको मनस्थिति हो।'  उनले राज्यप्रति नागरिकको जिम्मेवारी हुनुपर्ने उल्लेख गर्दै 'राजनीतिमा युगान्तकारी परिवर्तन आयो तर शिक्षामा हामी त्यही पाठ्यक्रम र त्यही शिक्षा विधिमा छौं जसले जागिरे मनस्थिति सहितका व्यक्ति उत्पादन गर्छ, यसमा परिवर्तन आवश्यक' भएको बताए|' वक्तव्यमा डा. भट्टराईले उठान गरेका प्रश्नहरूको जबाफ हामीले सबैले खोज्नु हाम्रो कर्तव्य हो| असल नागरिक निर्माण गर्ने शिक्षा बिना भोलिको परिवर्तित सुन्दर नेपालको कल्पना गर्न सकिन्न| एक पटक डा. भट्टराईको मनै छुने वक्तव्यको पूर्ण पाठ गर्नुस अनि  छातीमा हात राखेर सोच्नुस - मैले मेरो देशको लागि के गर्न सक्छु?  

नोट: मलाई मनपरेका वाक्यांशहरूलाई बोल्ड गरेको छु| 

वक्तव्यको पूर्ण पाठ

A Nightmare in Las Cruces

A Nightmare in Las Cruces: On February 10, 1990 two cowards walked into the Las Cruces Bowl and changed the lives of many people. Seven people inside the bowling alley were forced at gunpoint to the floor and told to put their heads down. After stealing thousands of dollars from the safe, the killers shot all seven multiple times at close range, execution-style. The shooters then started a fire on the desk and fled. Dead at the scene were Amy Houser, Steven Teran, his step-daughter Paula, and Valerie Teran. Incredibly, Melissia Repass, Stephanie C. Senac, and Ida Holguin survived the brutal attack. Repass, just twelve at the time, made the heroic 911 call -despite being shot in the head- which saved three lives at the time. Four out of the seven shot were children, including a two and six year old. For almost twenty years, the two remaining survivors(Senac died in 1999), family members, and friends have had to live with this unspeakable event. The case is unsolved after twenty years and the Las Cruces Police Dept., the FBI, and Crimestoppers plead for your help.

Released: May 31, 2011
Runtime: 103 mins



Alternative Links

Death of the Iceman - BBC Horizon

In September 1991 two hikers made a sensational discovery - a frozen body high in the mountains, near the border between Austria and Italy. It turned out to be 5,300 years old, the oldest frozen mummy ever found. Named Ötzi the Iceman after the Ötztal area where he was found, he became a worldwide sensation.

The body was taken to Austria where scientists soon got to work on him. They analysed his bone density to find out how old he was (in his 40s, an advanced age for the time) and examined his wonderfully preserved belongings. The cause of his death remained a mystery. Now archaeologists are being joined by forensic scientists to investigate this unique case and new research has revealed a shocking answer.

A Shocking Discovery

Now scientists can tell a new story of the Iceman's death. Ötzi was attacked and managed to flee. As he ran he was shot in the back with an arrow. He pulled out the arrow shaft but the head remained stuck in his shoulder. He reached the top of the mountains but was now exhausted and weakened from bleeding. He could go no further, lay down and died.

Dubai Miracle or Mirage: A Documentary by National Geographic

DUBAI: MIRACLE OR MIRAGE? is a one-hour documentary that examines the world's most fascinating and fastest developing city-states. From ski slopes in the desert to man-made islands grouped to look like continents, Dubai is like no other place in the world. Surrounded by war zones, Dubai is an oasis of calm and the home of superlatives – the biggest building, the largest airport, the tallest hotel, the biggest mall, the richest horse race... the list goes on. Forty years ago it was a sleepy backwater, now Dubai is a magnet for the young and ambitious.

Part 1

Shanxi, China: City Built in the Mountains of Shan

Location Map (Source: Wikipedia)

The Hanging Temple or Hanging Monastery is a temple built into a cliff (75 m or 246 ft above the ground) near Mount Heng in Hunyuan County, Shanxi province, China. This architectural wonder was built during the late Northern Wei Dynasty (386 – 534) by a monk called Liao Ran. The extant monastery was largely rebuilt and maintained in the Ming Dynasty (1368-1644) and Qing Dynasty (1644-1911). The monastery has survived more than 1,500 years before they were renovated during the 1900s. Built more than 1,500 years ago, this temple is notable not only for its location on a sheer precipice but also because it includes Buddhist, Taoist, and Confucian elements. The structure is kept in place with wooden crossbeams fitted into holes chiseled into the cliffs.


Click here for more detail about the topic. 

View more presentations from Bhim Upadhyaya


My acknowledgement goes to related authors, slideshare, and Wikipedia.


Related Articles:
HangingMonastery (Xuankong Si)
The Incredible Hanging Temple of Hengshan

सुडान अभियुक्तका धरौटी सर्बोच्चले घटायो

यस्तै अदालती निर्णयहरुका कारण पनि नेपालमा भ्रस्टाचार दिनानुदिन मौलाउदै गएको छ| यहाँ भ्रस्टाचारको खुलाशा हुन्छ, अनि कारवाहीको नाटक मन्चन, र अन्तमा या त नाम मात्रैको सजाय या अदालती सफाई| यस्तै छ यहाको चलन| हेर्नुस एउटा यस्तै समचार, सुडान अभियुक्तहरुका धरौटी सर्बोच्च अदालतले घटाएको| एकदिन अधिकांस यी अभियुक्तहरुले सफाई पाएको समाचार आउदा पनि कुनै अनौठो मान्नु पर्ने छैन...किनकि बर्षौ देखि यहा यस्तै हुदै आएको छ...

सुडान अभियुक्तका धरौटी सर्वाेच्चले घटायो | मुख्य समाचार | :: कान्तिपुर ::

Dream 2011 Results: Fedor Emelianenko Vs Satoshi Ishii

Fedor Emelianenko knocked out Satoshi Ishii in 2:29 of Round 1 in DREAM Heavyweight match held in Saitama, Japan on December 30th, 2011. When I first heard about this bout, my thought was what the hell Ishii going to do? He is a Judo Olympic champion but new to the MMA world. Although, Fedor had three consecutive loss in a row before his last fight, he is still one of the best and dangerous heavy weight fighter. He has tremendous edge over Ishii both in experience and striking departments. Ishii should wait more for this match. This is exactly the outcome what I was expecting. I think this is a worst decision made by Ishii and his team. Hope to see more improved Ishii in future.

Video: Fedor Vs Ishii (credit goes to up-loader)

Alternative Links 1