How To thicken your back Muscles

Deadlifts

It‘s called the king of exercises for a reason, and if you‘re not already doing them you‘re missing a huge opportunity for growth. If you don‘t immediately see how they can affect your entire body (just as I didn‘t when I first started training), just try them for a couple of months and you‘ll understand what I mean. They‘ll provide a lot of work for your entire upper back, even though it‘s not a conventional upper-back exercise. After your full warm-up, start with a heavy set for six reps, then lighten the load for the following set, then a little lighter for the next two. If you‘re doing it right you‘ll need a few minutes rest between sets.

Horizontal Shrugs

These can be done by either lying face-down (prone) on a high bench, or by standing with a bend at your waist, so your upper body is parallel to the ground. Rather than simply rowing the dumbbells, you‘re actually going to shrug them back by squeezing your shoulder blades together. Do four sets of progressively increasing reps. These can even be done as a superset with the next exercise, incline front raises.

Incline Front Raises

Sit facing an incline bench set to about 45 degrees. Your face should be on the bench and your arms should be hanging straight down, holding a very light weight. From here, raise the dumbbells out in front of you as if you‘re doing a regular front raise. Despite the light weight, you‘ll feel this in your upper back, especially when you raise the dumbbells to their maximum height. For an extra kick, use 1 1/2 reps, with focus on the highest part of the movement. Perform one full concentric so your arms are at a 45-degree inclined angle in front of you (making a straight line with your upper body, Superman-style). Perform only half of the eccentric (negative) before coming all the way back up to the top. From there you can come all the way down (which completes one rep) and repeat nine more times for the full set.

Cable Rear Delt Flyes

The coup de grace of this program involves rear delt flyes performed while lying face-up on a flat bench in the middle of a cable machine. The twist for this exercise is that you want to have a 135-degree bend in your elbows (between 90 degrees and completely straight) such that you‘re able to perform external shoulder rotation. This means that you‘ll end with your hands as close to the floor as possible.
Try this program for four weeks and you‘ll wake up fibers in your upper back that you didn‘t even know you had.


To thicken your back, it‘s important to take a quick look at what you‘re working. Without going into a detailed anatomy lesson, for a deep yoke, you‘re specifically aiming to work your trapezius muscles, rear delts and rhomboids.

Traps

You probably do shrugs already, but this only works one of the three regions of the trapezius muscle - the one that pulls the shoulder blades up and rotates them outward. The middle fibers are responsible for pulling the shoulder blades together (scapular retraction), while the lower fibers are charged with pulling the shoulder blades down and rotating them inward.

Rear Delts

These muscles are classically undertrained in favor of their lateral and anterior counterparts. This imbalance can lead to injury, making posterior delt focus a necessity.

Rhomboids

Much like the middle fibers of the traps, they pull the shoulder blades together. If you haven‘t been working them with other exercises, you‘ll quickly notice them with this program.

The Get-Yoked Back Workout

Exercise	Sets	Reps
Deadlifts	4	6, 8, 10, 10
Horizontal shrug	4	8, 10, 10, 12
Incline front raises (1 1/2 reps)	4	10
Cable rear delt flyes	4	10 (with ext.rotation)

How to get rid of Acid Reflux and Heartburn

1. Avoid Foods that Trigger Acid Reflux

Even before you begin some home remedy, you must stop taking foods that will certainly lead to heartburn. So, you better avoid caffeine, fizzy drinks like sodas, chocolate, peppermint, citrus fruits, tomatoes, onions, and fatty foods till the time you are sure you’ve got rid of GERD.

2. Watch What, How and When you Eat

You may call them little changes in your dietery habits but they are essential if you want to get relief from acid reflux. So, do the following

• Eat more fiber in your meals so that your digestive system is alert and moving. Better and early digestion will sure prevent acid reflux.
• Eat smaller meals. You may eat five to six smaller meals than having three large meals a day. When you eat too much, your stomach may not keep up the LES closed for longer while it works with biles and acids.
• Not only smaller meals, you should also take smaller bites and eat slowly. This will keep the LES as it is and won’t provoke it to loosen up.
• Have your last meal at least two to three hours before you go to bed. This ensures complete digestion of food and no chance left for acids to travel up in your food pipe.

3. Bring Little Lifestyle Changes

Bringing some changes in your lifestyle is far better than suffer from horrible sensation of burning and irritation within your chest all the time. In fact, prolonged acid reflux can also lead to esophageal cancer due to the acids up there.

• Lose weight if you are obese. Abdominal fat’s pressure can push back the acid up into the esophagus.
• You should also watch your sleeping position. Keep your upper body elevated while sleeping.
• Sleeping on your on your left side may also help in digestion. Better and quick digestion means no acid reflux. Some of the studies suggest that when you sleep on your stomach or on right side, you exert additional pressure which might trigger GERD symptoms.
• Quit smoking. Smoking weakens the muscle, the LES, and it can’t often remain tight releasing acid back up into the esophagus.
• Cut back on alcohol, especially red wine which triggers heartburn.
• Wear lose clothes, especially around abdomen. Tight jeans, pants and skirts can put pressure on stomach releasing its acid up again towards your throat.

4. Have Almonds

Having raw almonds help containing acid reflux. Almond is alkaline producing food and alkaline works to balance body’s pH level. Thus, it can be said that almonds can neutralize the acid that causes burning sensatin in the esophagus. It is also a good source of calcium which in turn is highlyy recommended for GERD patients.

• You may have handful of almonds as a snack everyday.
• Have 2-3 almonds after every meal.
• You may also keep some almond in your purse or in office drawer so that you find them easily when you’re attacked by acid reflux!

5. Drink Aloe Vera Juice

This wonder herb aloe vera soothes burning skin as well as burning esophageal lining! Aloe vera can reduce inflammation of esophagus as well as of stomach. It can even heal the existing damage caused by acid reflux and heartburn.

• If you have severe problem due to acid reflux, have half a cup of aloe juice before each meal. However watch out for its laxative properties too.
• Alternatively, have 2 ounces of aloe juice first thing in the morning mixed with a glass of water.

6. Use Acidic Apple Cider Vinegar to Counter Stomach Acid

Some of the recent health researches have established that acid reflux is not always caused by excessive production of acid. It may sometimes result from under production of acid too. As our body takes signals automatically, when the stomach doesn’t produce enough acid, the LES might loosen itself up thinking that the digestion process is complete as there’s little or no acid left in the stomach. This may cause heartburn. If that’s the case, you’ll have to experiment by having some apple cider vinegar, an acid.

• Add 1 tablespoon of apple cider vinegar with ¾ or 1 cup of water.
• Drink this mixture before meal.
• However, if you experience increased instance of acid reflux stop taking vinegar.

7. An Apple a Day May Keep your Heartburn Away!

This is rather a delicious way to keep your acid reflux at bay. The fibers in the apple absorb away the acids that are produced in the stomach. Not to say, fiber is good for digestion and bowel movement too. High amounts of dietary fibers in an apple makes it a good cure for indigestion and in turn for acid reflux.

• Have an apple before you go to bed; or
• Have fresh apples once or even few times a day.

8. Help Yourself with Ginger and Chamomile Tea

Yes, a variety of tea can come to your rescue when suffering from GERD. You may get organic tea from health stores or make fresh tea using certain herbs and roots, whatever suits you best.

Ginger Tea

Ginger tea acts as an acid buffer.
• Take 3 inches piece of ginger and boil it in water for about 15-20 minutes.
• Add a dash of honey to this. Honey, like almonds, helps in balancing pH level of body and neutralizes stomach acids.
• Strain and have this tea before meals.

Chamomile Tea

Chamomile tea helps reducing inflammation in stomach. You’ll need dried flower petals of chamomile, honey, lemon and water.

• Boil one cup of water.
• Add the chamomile petals and simmer for about a minute.
• Put off the flame and cover the pot. Let it seep for 2-3 minutes.
• Strain and pour this tea in a cup.
• Add a dash of honey and lemon each.

It’s better to have chamomile tea before you go to sleep.

9. A Teaspoon of Mustard

Mustard is yet again an alkaline-producing food item. So, you might want to give this a try to relieve off from acid reflux. Any kind of mustard is capable of neutralizing your stomach acid but prefer to have good quality mustard that is yellow in color. You might first feel a fiery scorching thing is going down your esophagus. However let it slowly slide sown your throat coating it thoroughly. This will give you immediate relief from heartburn.

10. Licorice for Soothing Relief in Acid Reflux

Licorice is a herb that has been used since ancient times to treat cough and cold. It is said that the chemicals in licorice decrease swelling and cough, help in thinning mucus secretions, and also increase those chemicals in the body that can heal ulcers. This herb creates a thin film of protective mucus which coats the lining of esophagus thus preventing damage from stomach acids. Licorice root can be used to make tea by boiling it in water. However, some components of licorice may increase blood pressure. Therefore, many people suffering from GERD like to have DIG licorice chewable tablets before meal. DIG licorice tablets do not contain glycyrrhizic acid which leads to high blood pressure.

Some Quick Tips for Instant Relief from Acid Reflux

When you realize that there’s a sudden attack of acid reflux, you may follow this super quick remedies to get instant relief. These remedies may be short-lived but they will comfort you for sometime.

• Add 1 teaspoon of baking soda in 1 cup of warm water and drink.
• Have a cup full of chilled milk.
• Chew gum (sugar free chewing gum) after meal. This triggers the production of saliva which in turn washes away the acid in your throat and esophagus.
• If your heartburn is due to antibiotics, have a lots of yogurt, preferably pro-biotic yogurt.
• Have a banana.
• Include celery in your meals. Have celery before going to bed.

All of the above home remedies are good for getting rid from acid reflux. However, not all will suit you. Remember, the causes of acid reflux are different for different people! So, find that one home remedy or the combination of herbal or home remedies that keeps your heartburn away and just stick to that remedy!

How to improve Hair Growth

Home Remedies for Hair Growth

1. Onion juice- smelly but effective remedy for hair growth

Onion not only makes your food tasty but also makes your hair grow and multiply effectively. Why? Because onion juice has sulphur in it which boosts the production of collagen tissues. These tissues assist in re growth of your hair. You will only need red onions, even shallots would do.

Directions:

• Take two to four onions.
• Grate the onions and squeeze out the grate thing to get its juice.
• Massage your scalp with this fresh onion juice.
• Let it be there for, preferably one hour. If not, leave it there at least for 15 minutes.
• Now wash off your hair with a mild shampoo and water.

Alternative method for using onion for hair growth

If you are scared of tears and irritation in eyes due to grating of onions while taking out its juice, you can use onions in another way. Here are the directions for it:
• Take 4-5 onions and chop them.
• Take a liter of water and boil it.
• Add the chopped onions to boiling water.
• Let it boil for another 5-10 minutes.
• Put off the flame and let the water cool.
• Now strain and use the water to wash your hair after using shampoo.
• If you can stand the smell, do not rinse hair with other water that day. Next day shampoo your hair use clean water to wash off.
• If you can’t stand the smell, at least do not wash off with clean water for an hour. After that shampoo and rinse hair with clean water.
Onion not only helps in re growth of hair but also lends your hair with a fabulous sheen.

2. Potato Juice- yet another vegetable that helps your hair grow

No, we are not in a vegetable juice shop nor are we cooking food in your kitchen but these vegetables really do wonder when it comes to hair growth. Along with onions, you can also use potatoes to grow your hair. In fact, potato juice can even cure thinning of hair due to ‘alopecia.’ Potatoes are rich in certain vitamins like vitamins A, B and C. When your body lacks this vitamins, your hair gets dry and brittle. So, you must have those foods that are rich in these vitamins. Using potato juice on hair directly too is beneficial. Just grate 3-4 potatoes and squeeze out the juice from it. Massage your scalp with this juice for at least 15 minutes. Rinse off with water. If your hair is very dry, instead of using just the potato juice, you can use this potato hair mask.

You will need:

• Potatoes – 3
• Egg yolk- from one egg
• Honey – 1 tablespoon

Directions:

• Grate and squeeze out the juice from potatoes.
• Add egg yolk and honey to this juice.
• Mix well to get the potato hair mask.
• Apply on your scalp and leave for at least half and hour.
• Wash off with mild shampoo and water.
The egg yolk and honey add a good amount of moisture to potato juice which is beneficial for your dry hair. This hair mask helps in growing hair faster.

3. Eggs give extra protein to grow extra hair

Hair is primarily made up of protein. What’s the better way to grow hair than to provide it with extra protein,in fact, one of the best proteins- the egg white. What you need to do is take one or two eggs and massage your scalp with the liquids in it. Let it sit there for an hour, preferably covered with a shower cap. Then wash it off with a mild shampoo and water. You may even make an egg mask for your hair to give it extra shine and strength.

For egg hair mask, you will need:

• Egg white – from 1-2 eggs
• Olive oil- 1 tsp
• Honey- 1tsp

Directions:

• Mix egg white, olive oil and honey well to make the egg hair mask.
• Apply this mask on your scalp. Cover your hair too.
• Let it sit there for about 15-20 minutes.
• Wash off with mild shampoo and water.

4. Rinse Hair with Apple Cider Vinegar

Apple cider vinegar has many benefits for your hair. It stimulates the hair follicles and help them grow faster. It also cleanses scalp apart from maintaining the pH balance of hair which accelerates their growth. You just have to use this vinegar as an after-wash rinse. Add apple cider vinegar with water and use it as a final rinse for your hair each time you shampoo your hair. Although it has a mild smell that doesn’t bother anyone too much yet if you want your hair smell good even when they grow with apple cider vinegar, just add a couple of drops of some essential oil (such as lavender oil) to your mixture of water and vinegar.

5. Use Fenugreek- the age old remedy for hair growth

Fenugreek has been used to treat hair fall since ages in many parts of the world. Even you can use this spice for growing hair.

You will need:

• Fenugreek seeds – 2-3 tablespoons
• A large pan filled with water

Directions:

• Soak the fenugreek seeds in the water for 24 hours.
• Strain and use the water to rinse hair.
• Do not immediately was hair with normal water. Let this water be there for at least 3 hours
• After 3 hours, wash your hair with lukewarm water (never use hot water on your hair)
• Repeat this daily for at a month to see your hair gaining strength and volume.
Fenugreek can also be used to make a superb hair mask for growing hair faster.

For Fenugreek hair mask, you will need:

• Fenugreek seeds paste- 1 tsp
• Coconut milk – ¼ cup or more if you have longer hair

Directions:

• Mix fenugreek seeds paste and coconut milk well.
• Apply to your scalp and hair.
• Leave for half an hour.
• Now wash off with a mild shampoo and water.

6. Ayurvedic Herbs -Amla Shikakai Reetha- for long and strong hair

Indian gooseberry (amla) is well recognized as the powerhouse of vitamin C and antioxidants. Thus it helps in production of collagen and also fights off free radicals promoting hair growth and even improving pigmentation of your hair. You can simply mix 2 teaspoons each of amla powder and lime juice and rub this on your scalp. After some time, rinse with warm water. This will help your hair grow. There is, however, another herbal remedy using amla which can promote faster hair growth by making your hair long, strong and shiny. For this you’ll have to make a shampoo at home using amla, shikakai and reetha.

To make amla, shikakai, reetha shampoo, you will need:

• Amla or Indian gooseberry (Emblica officinalis) – 100 gm
• Shikakai (Fruit of Acacia concinna shrub) – 100 gm
• Reetha or soapnut (Sapindus Mukorossi) – 100 gm
• Water – 2 liters

Directions:

• Soak all the three herbs- amla, shikakai and reetha – in water overnight.
• In the morning, boil the mixture till the time water reduces to half.
• Let it cool.
• Once the mixture cools, with the help of hands mash the boiled herbs to pulp in the water itself.
• Now strain and collect the homemade shampoo in another utensil.
• Wash your hair with this shampoo.
• Do not try to rub the herbal liquid as you do when using regular shampoos. This will entangle your hair leading to breakage as your hair goes rough as soon as it comes in contact with this herbal shampoo.
• The right way to use Amla-Shikakai-Reetha shampoo is to apply it over all of your wet hair and let the hair soak in it for about 5 minutes.
• After 5 minutes, rinse with water and apply some conditioner.
• Take care to not let the concoction enter your eyes.
This homemade shampoo will remove all the oil and dirt from your scalp and hair giving you healthier shiny hair with lots of volume. Use this amla herbs mix whenever you shampoo your hair for about 2 months. You will love the pace at which your hair grows.

The Super Tip for Hair Growth

Apart from using one or many of the above remedies for hair growth, you should always do one thing regularly. Massage your hair with some nutritious oil at least once a week. Warm a little olive oil, coconut oil or almond oil and gently massage rubbing this oil on to your scalp in circular motions. This is done best when you leave the oil overnight in your hair. However, you cannot or do not wish to do so, dip a towel in hot water, squeeze the extra water from it and wrap the towel around your oiled hair. Leave it like this for sometime and then wash off your hair with mild shampoo and conditioner. Warm towel treatment helps the massaged oil reach deep hair follicles, which in turn makes your hair strong, thick and healthy.

How to Whiten Yellow Teeth

1. Use basil in various ways and say good bye to yellow teeth

Basil herb is generally good for your overall health. What’s interesting is that they are also good for having healthy white teeth. Using basil for oral care not only gives your yellow teeth the much needed sparkling but also protect them against many dental problems like pyorrhea or the bleeding of gums. There are many ways in which Ayurveda suggests using basil leaves for your yellow teeth. Here are some of them.

Ways to use basil for yellow teeth

Homemade basil tooth powder

Take fresh basil leaves and leave them in shade to dry them out. Once the basil leaves get fully dried, grind them to get a powder out of them. Use this powder to brush your teeth. You can use your fingers to rub your teeth with this basil powder or can even mix the powder with your regular tooth paste and use it that way.

Basil- orange peel mask for teeth

You will need:

• Fresh basil leaves- 7-8
• Powder of dried orange peel- 2 tsp

Directions:

• Take the fresh basil leaves and crush them to get their paste.
• Add the powder of orange peel with the crushed basil leaves and mix well.
• Apply this paste on your teeth.
• Leave for 15-20 minutes.
• Wash off with water.

Basil- mustard oil tooth paste

You will need:

• Basil leaves- 8-10
• Mustard oil- ½ -1 tsp

Directions:

• Crush the basil leaves to get its paste.
• Mix the basil paste with mustard oil well.
• Use this as your toothpaste to get white teeth.

2. Use certain tree twigs to whiten your teeth

This is an age old tradition still followed in some parts of India and its neighboring countries. Ayurveda speaks of certain trees that have certain astringent and other properties that can give you white teeth provided you use them regularly. The twigs of these trees are used for brushing the teeth. And how? You have to take a tender (not very soft and not too hard) twig of the tree from its branch. This should be of the length of a standard toothbrush. Wash this twig well with clean water. Now holding one end of the twig with your hands, put the other end of the twig in your mouth and chew it slowly. In a few minutes, the end of the twig that you are chewing will get scattered and the fibers would come out of it. If you take it out of your mouth, you will see that it looks like an artist’s brush, though a rough one. This is your natural tooth brush. Use this fibrous end of the twig to brush your teeth for at least 15-20 minutes. Now discard this twig and use a fresh one the next time. Now the big question is – what trees to look for to get these twigs? Here is the list of such trees.

• Babool tree (Acacia Arabica)- Babul tree is one of the most tooth friendly tree. Its extract is used in many herbal toothpastes also that are commercially available in the market. The tannin present in the twigs of babul tree is the component that will make your yellow teeth whiter.
• Banyan tree (Ficus religiosa)- The natural astringent present in the roots of banyan tree- the ones that hang in the air from above the tree’s top- make your teeth white like pearls.
• Neem or Margosa (Azadirachtha indica)- Not only astringent, neem tree twigs also have antiseptic properties that can treat bad breath and also cure dental caries and cavities along with making your teeth white.

3.Learn and do oil pulling to get pearly white teeth in bonus

Yes, it’s a perk- the white teeth- when you orally pull oil! Oil pulling is an Ayurvedic technique to achieve overall good health and for curing not one or two but a variety of illnesses including joint pain, arthritis, migraine, sinus infection, skin conditions including eczema and other allergies. And when it comes to improving, it can improve eyesight, mental clarity, hair growth, digestion and the thing you are looking for – whiteness of your teeth. Not only do you get bright teeth when you pull oil but also remove removing bacteria, plaque and gingivitis, all to get a healthy happy shining mouth! The oil that you use to swish your mouth with pulls bacteria, parasites and other toxins from your teeth and mucus membranes. So, how to do oil pulling? It’s simple, very simple to do.

How to do oil pulling?

You will need:
A spoonful of any oil (cold-pressed, organic oil). You may choose one from the following list:

• Sesame oil; or
• Coconut oil; or
• Olive oil.

Directions:
You need to do oil pulling first thing in the morning just after you wake up and have not yet brushed your teeth or eaten something.

• Take the oil in your mouth.
• Swish your mouth with this oil. Do it with energy putting efforts.
• Pull the oil through the teeth.
• Pull it from one side to other.
• Keep on doing this for at least 15-20 minutes daily.

Initially, 15-20 minutes might look a little longer to you. However, once you start doing oil pulling and you cross a minute or two, you’ll no longer feel it to be as tedious as you thought it to be. In a couple of days, you will just become comfortable with the whole process. Within two week’s time, you’ll start feeling the health benefits that oil pulling will bring to you. And yes, your yellow teeth become white and its a “positive side effect” of oil pulling!

4. Use the popular baking soda remedy but with care

Baking soda has been used since ages to whiten yellow teeth. And this is effective, very effective! But you should also know the drawback of using baking soda on your teeth. Baking soda’s abrasive nature can wear down the enamel of your teeth. But this abrasiveness of baking soda is helpful in removing the topical stains as well as plaque of your teeth. If you use lemon juice with baking soda, this further wears down your teeth as the citric acid in lemon juice unlocks some of the calcium present in the enamel thus whitening your teeth to some more extent. While baking soda can instantly whiten your teeth, its long term use can be detrimental to the protective enamel of your teeth. If you, however, decide to use baking soda as the remedy for your yellow teeth, make a paste using baking soda, lemon and salt mixture
You will need:

• Baking soda- a pinch
• Salt- a pinch
• Lemon juice- few drops

Directions:

• Mix baking soda, salt and lemon juice to get a paste like consistency.
• Brush your teeth with this mixture.
• You may then brush your teeth again with your regular toothpaste, just to correct the taste of your mouth.

Use this remedy for only once or twice a week, preferably when you initiate the process of whitening your yellow teeth. It’s not recommended to use this remedy for more than a couple of weeks when you use it for one or two days in a week.

5. Vitamin C loaded fruits and veggies can give you white teeth

Citrus fruits as well as those having loads of vitamin C in them can also help you get rid of your yellow teeth. They have bleaching effect on your teeth. So, use strawberries, tomatoes, amla (gooseberry), orange and the most effective lemon to bleach your teeth and get that sparkling whiteness. Mash them, rub them, take out their juice, whatever you do, just get them in contact with your yellow teeth.

• Cut a strawberry in two pieces. Take a half of it and sprinkle a little baking soda on to it. Rub your teeth with this. You may avoid using baking soda and rub with plain strawberry instead. The malic acid in strawberry with its astringent properties will give your pearly teeth.
• Mash the strawberries and squeeze to take out the juice. Apply t his juice on your teeth and wash after a minute or two. You may also use the pulp to this effect. Always brush your teeth with your regular paste after using strawberries on them.
• Before going to sleep at night, take an orange peel and rub this on your teeth.
• Take a lemon peel and rub it on your teeth not for more than ½ to 1 minute. Wash with water.
• Take a tsp of lemon juice and mix it with 1 tsp of water. Brush teeth with it. Wash with water and then brush with your regular toothpaste. Never use lemon juice undiluted. Always dilute it with water before applying it to your teeth. It high acid content of lemon can seriously damage your toot enamel and the calcium in it. Don’t use lemon more than twice a week if you want to keep your enamel too with the whiteness of your teeth.

And the super tip- don’t forget the daily regime of your teeth cleaning to keep them stay sparkling white!

How do I share my feelings or what I'm doing in a status update.

To share how you're feeling or what you're doing with an icon in a status update:

1. Click Update Status on your News Feed or click Status on your Timeline.
2. Click .
3. Choose Feeling or select what you're doing (ex: Traveling To) in the dropdown.
4. Choose how you’re feeling or a description of your activity (ex: where you’re traveling to) by clicking one of the suggestions or type a word to find more suggestions. If it isn’t listed, you can type in the whole word and then choose it in the dropdown.
5. To edit how you’re feeling or what you’re doing, click and make your changes or click X to remove it from your update. To change your icon, click it in your status update and choose a new one from the dropdown.
6. Once you’ve added your feeling or activity, finish filling in your status update and click Post. If you choose an activity that involves an authentic Page—like a brand, sports team or movie—that Page will appear in your status update.

If you describe activities like watching a TV show or reading a book, the TV show or book will also appear in the related sections on your About page where you list things you care about. If you don’t have this feature on your About page yet, the activities you share now will appear there when the feature is available to you.

How do I add friends, Pages, groups, events or apps back to my News Feed after I hide them?

From your home page:

1. Hover over the News Feed bookmark in the left column
2. Click the icon that appears to the left and select Edit Settings
3. Click X next to the name of the friend, Page, group, event or app whose stories you want to unhide
4. Click Save

Removing someone or something from your list of hidden stories means those stories can appear in your News Feed again.

How to hide friend list on facebook!

By default, everyone can see who your friends are in the Friends section of your timeline. To change this setting: 1.Go to your timeline
2.Click on the Friends unit (under your cover photo)
3. Click the Edit button at the top of the page and use the audience selector to choose who can see your friend list on your timeline
Remember that mutual friends will still be visible to others.

How to get a six-pack

An easy-to-use guide to building a solid six-pack

You’ve decided the time is right to flatten your gut and bring out the six-pack that you know is hiding down there, all you need is the right advice and the right exercises. And here's where you start.

1. Know your abs

Your rectus abdominis – your abs – is a sheet of muscle that connects your ribcage to your pelvis. It’s flanked by your serratus, obliques and transversus abdominis muscles, all of which help to stabilise your spine and transfer power between your upper and lower body.

A strong set of abs is not just for show. By working these muscles you’ll improve your sports performance, protect yourself from back pain and build a strong foundation for lifting weights.

2. What kind of exercises should you do?

Variety is key. If you only do one kind of abs exercise, such as crunches, you will very quickly adapt to the stresses and your muscles will stop responding. By varying your exercises you will keep your muscles stimulated and growing constantly.

In this guide there are 70 abs specific exercises to choose from, so you should never get bored. Each exercise is accompanied by a series of icons that denote the difficulty of the move, the muscle area it targets and the equipment required to perform it.

3. How to build a workout

It’s important to focus on other muscles as well as your abs. This will not only help you to keep your physique balanced, but by training large muscle groups such as your legs and back, you will increase the overall muscle-building effect on your body, which will have a positive impact on your abs as well.

Aim to train three or four times a week, although if you can’t manage that, any training is better than none as long as it’s regular. You could either tag a few abs exercises to the end of an all-body workout for each session or you could focus on abs for one session a week. Either way, make sure you warm up properly before each session, and leave at least one day’s rest before working the same muscle group again.

4. Keep increasing the intensity

As you improve at the exercises, you’ll need to keep upping the intensity in order to keep your muscles growing. That doesn’t necessarily mean doing more reps of a particular exercise, but rather making the exercise harder.

So, if you have been doing 12 reps of crunches and you feel the time is right to work harder rather than simply doing more reps, try holding a dumb-bell and doing weighted crunches instead for the same number of reps. As you improve you can increase the weight or move on to tougher exercises.

Aim to increase the intensity of your workouts by around ten per cent every four weeks.

5. Ditch the flab

Of course, the strongest abs in the world won’t make a proper six-pack if they’re covered in a layer of belly fat. Watch what you eat – click here for food tips – and try to include some high-intensity cardio work in your plan.

Running, cycling and swimming are all great ways of torching calories, and if you perform interval sessions, where you do short bursts of fast-paced exercise interspersed with longer recovery periods, you’ll give yourself the best chance of burning fat in the shortest space of time.

How to Setup Windows 7 or Windows 8 from USB drive

Step1: Create Bootable USB Drive:

1. Start PowerISO.
2. Insert the USB drive you intend to boot from.
3. Choose the menu "Tools > Create Bootable USB Drive". The "Create Bootable USB Drive" dialog will popup. If you are using Windows Vista or Windows 7 / 8 operating system, you need confirm the UAC dialog to continue.
4. In "Create Bootable USB Drive" dialog, click "..." button to open the iso file of Windows 7 or Windows 8.
5. Select the correct USB drive from the "Destination USB Drive" list if multiple USB drives are connected to the computer.
6. Choose the proper writing method. "USB-HDD" is recommended.
7. Click "Start" button to start creating windows 7 / 8 bootable USB drive.

If no errors occurred in the above process, you should now be all set to setup Windows 7 / 8 from USB drive!

Step 2: Configuring the BIOS:

You should now reboot and go into the BIOS configuration to boot from USB. Instructions for doing so wildly from system to system, but generally entail the following:

1. Reboot the system.
2. While booting (before Windows starts loading), get into the BIOS configuration screen by hitting something like F1, F2, Delete or Escape. Hotkey instructions are generally provided on the screen.
3. Go to the section that contains your boot devices.
4. With your USB drive plugged in, the USB drive should be listed. If it isn’t, your system might not support booting from USB. Assuming that it is supported (as is the case with virtually all modern hardware), promote your USB drive to the primary boot device.
5. Exit from the BIOS configuration, saving all changes.

If you’re completely new to BIOS configuration, BIOS for Beginners over at Tom’s Hardware might be a good primer. Be aware though, that you can seriously screw up your system by providing incorrect settings!

Step 3: Booting and setup windows 7 / Windows 8 from USB drive:

Assuming that you properly configured your BIOS and your USB drive supports booting,  Windows 7 / 8 setup should now load. Depending on the speed of your USB drive, this may take a while.

If it isn’t working, then double-check the following before making a scene:

• Is your BIOS properly configured for booting from the USB device? (Is the USB device listed and does it have top priority?)
• Have you correctly prepared the USB drive in step one? (Restart the procedure.)
• Does your USB drive properly support being booted from? (Try another one!)