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Choose a weight that tires the targeted muscle or muscles by the last two repetitions while still allowing you to maintain good form. If you can't do the last two reps, choose a lighter weight. When it feels too easy to complete add weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs), or add another set of repetitions to your workout (up to three sets).

If you add weight, remember that you should be able to do all the repetitions with good form and the targeted muscles should feel tired by the last two. Stick with your routine working all the major muscles of your body two or three times a week is ideal. You can choose to do one full-body strength workout two or three times a week, or you may break your strength workout into upper- and lower-body components.

In that case, be sure you perform each component two or three times a week. Give muscles time off. Strength training causes tiny tears in muscle tissue. These tears aren't harmful, but they are important: muscles grow stronger as the tears knit up.

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Here are ten tips to make your vacation the stress-buster it really should be. If you only take a vacation once in a while, it puts a lot of pressure on that time period for everything to be perfect. A three-day getaway is nice and a week-long one is quite common, but 10 could be the magic vacation number.

Traveling with kids adds unique challenges, especially when you have to schedule around nap and feeding times. All you need is some extra planning and preparation for a smooth trip. Most of us go the DIY route when booking our trips, but a travel agent can save you time and stress when you have a complex vacation planned, such as traveling with a group or you have health issues that need to be accommodated.

If you like crowds and long lines, visit a popular destination in prime tourist season. Otherwise, you might enjoy your vacation more if you head somewhere less popular, like one of these suggestions from Lifehacker readers, or take a staycation. Similarly, the summer might not be the best time for a vacation, depending on where you go.

You can plan a trip itinerary using your own custom Google Map or this simple spreadsheet too.This proposal may appear to some US politicians to be central planning run amok and it doesn't really address the low pay and social standing of teachers in the United States. But it does have potential and precedent: an existing programme called Teach for America has succeeded in recruiting thousands of young college graduates to teach in the nation's most troubled neighbourhoods.

Other recommendations of note include a call for the creation of a new energy-research agency that would conduct low-cost, high-risk, high-reward research projects. This would be modelled on the Defense Advanced Research Projects Agency (DARPA), which has been highly successful in backing exciting, basic research that may spawn useful technology.

Another new entity would be set up expressly to arrange for the construction of scientific facilities. It suggests a new category of generous grants that would allow young researchers early in their career to firmly establish their own lines of enquiry.

Furthermore, it calls for changes in US immigration policy that would make it easier for foreign students and scientists to stay in the country to continue their careers. Both these suggestions will require serious political commitment to implement but they would go a long way towards fostering fresh scientific talent.

Senators Lamar Alexander (Republican, Tennessee) and Jeff Bingaman (Democrat, New Mexico), who commissioned the study, must now try to drum up support on Capitol Hill for the implementation of its recommendations. They face an uphill battle, given the size of the US budget deficit and inevitable political resistance to such concepts as further federal involvement in school education. The United States' competitors, in Europe and the Far East, also need to consider such measures, and might actually find some of them easier to implement.

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Here's an improved version. David HamnerAfter Effects doesn't let you RAM preview an alpha channel. David HamnerFlame artist Alan Fairlie's killer setup which allows you to use one axis to create a digital counter using expressions. David HamnerFlame 6 offers automatic background 3D tracking. In this second part of 3D tracking inside flame we examine this new feature.

David HamnerFlame and inferno now have 2 different 3D trackers.

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In part 1, Jake Parker outlines detailed points for producing the best results using the manual 3D camera tracker. David HamnerMoving up in the effects or motion design field isn't structured like a law office. How do you get ahead. Ryan PribylAndy Milkis takes us through an entry-level introduction to the Discreet Tracker. This tutorial is useful for flame, fire, and combustion artists, even though some of it only applies to the effects products.

Milkis is Visual Effects Supervisor and Senior Effects artist at DesignLab, the design and visual effects division of Broadway Video, NYC. Data clearly shows that blogging directly correlates to better business results.

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