Crunches Alone Won’t Give You a Six Pack: The Myth of Spot Reduction

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Crunches Alone Won't Give You a Six Pack: The Myth of Spot Reduction

Many people believe you can "target" fat loss through certain exercises, such as crunches for belly fat. The truth, however, is that no amount of crunches or sit ups will give you a six pack.

A 2011 study from the Journal of Strength and Conditioning Research measured the impact of six weeks of ab exercises on abdominal fat loss. While exercise performance improved, there was no significant reduction in abdominal fat. This corroborated a few other studies that suggest spot reduction is a myth. You can’t pick and choose where you lose fat, you just have to work on losing fat overall.

This isn’t to say strength training isn’t helpful, of course. Abdominal exercises will certainly strengthen your core muscles, but a six pack only becomes visible by reducing your body fat to lower ranges (about 10% for men and 20% for women). Crunches do nothing to help you with this goal.

(It’s worth noting that some research does support the existence of spot reduction, but in very trivial amounts. One study shows that the breakdown of fat (or lipolysis) increases in fat cells adjacent to contracting muscles—but only about 0.1g of fat per 30 minutes of exercise. That’s the equivalent of 0.0008 tablespoons of butter.)

Knowing that "spot reduction" is a myth, the only thing that you can do is continually lose body fat in the correct manner. Your current leanness, not the exercises that you’re doing, dictates the area of the body where fat loss occurs. Be patient, and you’ll eventually see fat loss in your desired areas.

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Leatherman Tread Multi-Tool Bracelet & Watch

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A wearable multi-tool. Why not? Leatherman has just come out with a multi-tool bracelet called the Tread. It offers up to 25 usable tools and features a range of screwdriver tips and box wrenches.  On top of that, they are also releasing a Leatherman-designed and Swiss-made multi-tool timepiece with precision quartz movement and a scratch-resistant sapphire crystal face. Available in Stainless & DLC black finish.

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NAMM 2015: Korg unveils new ARP Odyssey synth

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Read more about NAMM 2015: Korg unveils new ARP Odyssey synth at MusicRadar.com


Korg arp odyssey

NAMM 2015: We knew it was coming, but that doesn’t make the unveiling of Korg’s revived ARP Odyssey synth any less exciting. Produced in collaboration with David Friend, co-founder of ARP, this is billed as "an Odyssey for today".

Said to emulate the Odyssey "from the circuit level up," the new instrument has the same 2VCO architecture and promises to deliver the penetrating sound of the original. Also onboard are oscillator sync, sample & hold, pulse width modulation, a high-pass filter, two types of envelope generator, and pitch bend using the PPC.

Korg’s offering comes with the filters from all three generations of the synth – you can switch between them as you wish. You can also take your pick from the portamento behaviour of Rev1 and Rev 2/3.

Same but different

Fans of the original Odyssey will, of course, notice some differences. Most notably, Korg’s version is 86% of the size of the genuine article, and its 37 keys are of the mini variety. The transpose feature gives this a 7-octave range, however.

On the connectivity side, you get MIDI In and USB-MIDI ports, a headphones output with adjustable volume, and balanced XLR audio outputs. Patch cables are included, too.

Sound-wise, there’s a Drive switch that makes the VCA distort, giving you ready-made roughness. Oh, and you get a semi-hard case with the ARP logo on it.

So, how much? The standard, Mk 3-inspired Odyssey will cost around £935, but there are limited edition versions that feature the colour schemes of the Mk1 and Mk2, too. These will set you back around £983 each. All the models should be available in March, and you can find out more on the Korg website.

Read more about NAMM 2015: Korg unveils new ARP Odyssey synth at MusicRadar.com

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How To Solve A Rubik’s Cube Step By Step

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Step 1: White Cross
You should be able to complete this step just by playing around with the cube. Make sure that the edges of the cross match the center squares on the adjacent sides. 

Step 2: Finish First Layer

Step 3: Middle Layer
You may need to move some middle-layer edge pieces from the top layer. Follow the patterns below to get these pieces in the right places.  

Rubik's - Middle Layer

Step 4: Top Corners
To get the corners in the right place, you can use this pattern to swap corners until all four corners are in the right location. At this stage, they do not need to be facing the right way. 

Rubik's Swap Corners

To orient corners use a combination of the patterns below. The first will turn the faces of three corners clockwise. The next will turn the faces of three faces counter-clockwise. 

Rubik's Clockwise

Step 5: Top Layer Edges In The Right Place
Make sure all the edges are in the right location. Do not worry if they are facing the wrong way. Use a combination of the patterns below to move these edge pieces.

Rubik's Permute Edges 

Step 6: Top Layer Edges Facing The Right Way
Use either of the patterns below or a combination to orient these edge pieces correctly.

Rubik's Final Layer Edges

Join the conversation about this story »


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Neil deGrasse Tyson reveals meaning of life to 6-year-old: ‘Explore as much as you can’

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At a speech in Boston, DrNeil deGrasse Tyson took a crowd question from a curious 6-and-three-quarters-year-old boy named Jack.

The question was a simple one, "What is the meaning of life?"

Tyson, after a laugh, told Jack that he defines the meaning of life as learning continuously everyday. He added, "For you, at age six and three quarters, may I suggest that… you should explore nature as much as you possibly can."

Tyson then gave Jack permission to get his clothes dirty and bang on pots and pans in the name of science. Read more…

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Mystery Cosmic Radio Burst Caught in Real-Time For the First Time Ever

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Mystery Cosmic Radio Burst Caught in Real-Time For the First Time Ever

A huge, short burst of radio waves tearing through space has been caught in real time for the first time ever—and it could help scientists work out where these mysterious cosmic bursts come from. Until now, we only knew of these bursts from historical data.

A team of scientists from Swinburne University in Melbourne, Australia, has identified the first ever fast radio burst, sometimes known as a blitzar, as it happened. These bursts last around one millisecond and give off as much energy as the sun does in a million years. Zing.

Mysterious origins

This blitzar’s origin is a mystery, but whatever caused it "must be huge, cataclysmic and up to 5.5 billion light years away," according to researcher Emily Petroff when she spoke to New Scientist. It could be a flare from a giant magnetized neutron star, the collapse of an oversized neutron star, or something else altogether.

While nine blitzars have been spotted since they were first discovered in 2007, they were all identified in existing data—either weeks or years old. This new observation is the first time one has been caught in the act. The recordings were made at the Parkes Telescope in New South Wales, Australia. When the observation was made, other telescopes all over the world focussed in on the spot where the blitzar was first seen—near the constellation Aquarius. None of observed any afterglow.

The data we do have, though, reveals that the radiation produced by the blitzar is circularly, not linearly, polaris—which means the waves vibrate in two planes as opposed to one. Which is great! Though nobody knows what on Earth it might mean just yet. Best keep looking for some more, then. [arxiv.org via New Scientist]

Image by Howard Ignatius

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