How You Can Get in Shape for Soccer

Article by Larry Jenkins

How You Can Get in Shape for Soccer – Sports

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One in all by far the most physically demanding jeu from the world is usually an extensive length activity of soccer. If you happen to have at any time watched a match, you will understand which the players frequently expend the entire 90 minutes working up and down the pitch, in some cases drifting ahead, other times jogging very difficult, and quite often sprinting as quick because they can to break absent or catch up with the opponent. Soccer people are in phenomenally really good shape, and they usually have thighs like barrels of muscle even though their upper bodies are lean and ripped. How can you get ready for your soccer season most properly? Just what is the perfect technique to prepare to get an excellent, grueling recreation of soccer?

The very first aspect that must be addressed first of all aspect that must be addressed certainly is the number of managing involved. You need to be in a position to run lengthy distances at several tempos, as well as in get to accomplish that you ought to start off with two various kind of working systems. The first could be the Miles Tends to make Champions procedure, in which you seek out to make the basic groundwork of fitness that may help you to run for extremely long periods of time. This will involve an ever improving amount of distance instruction, alternating in the course of the week so that you simply are ready to consume vast distances with minimal difficulty.

The trick even so lies in blending this marathon-running procedure into the sort of interval exercise which will lend you the explosive pace you should be capable to simply call upon. Toward that conclusion, you will need to figure in some interval instruction to your give good results week, whereby you practice for shorter durations at managing at varying speeds, some explosively rapid, others merely tricky jogs.

With the jogging underneath control, you want to condition your complete body through some cross training. Toward this finish, number of distraction will condition your body and enhance your cardio like swimming. The added benefit is the fact swimming is incredibly small influence which is crucial after the amount of money of working you can be doing, and benefits your whole body.

At long last, you need to take into consideration doing one or two bouts with the weight space just about every week so as to create muscular strength and power. You shouldn’t concentrate on lifting extremely major weights, but rather having the ability to lift weights at excellent reps and pace, building endurance and resistance.

This can be the perfect combination for instruction for soccer: a program that blends completely different kinds of working with some swimming and weight schooling.

About the Author

Need to know the most suitable analyst for agenbola? Follow agen bola judi and know how to get soccer strategy on most of the leading video games.

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Get Back in Shape With Liposuction

Article by Nathan Boom

Get Back in Shape With Liposuction – Health – Plastic Surgery

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Liposuction or Lipo is one of the most popular solutions for people in Sydney Australia today, who have gained a lot of weight. Seeing unsightly fat on your body is the most annoying thing for everybody. This can be extremely frustrating, whether it is your tummy or your hips and thighs. It is not easy to get rid of that excess fat. Since everyone needs a little healthy fat in his or her meals, eating a fat-free diet is not the answer. Without killing yourself with major exercise or starving, liposuction Sydney, abdominal etching Sydney, 6 pack liposuction Sydney is the way you can get the body free from excess fat. There are few common places where people get this procedure done.

There are many women and men who get this procedure done particularly for the hip and thigh region. This procedure could be the answer you are looking for, if you are tired of having your hips and thighs jiggle when you walk. Doctor literally sucks out the fat from the area under this procedure, thereby making the area more attractive to look and feel. This way, you will not have any more of that embarrassing extra jiggle when you walk and you will feel more confident in and out of your clothing.

For some people, a double chin is awful and nothing irritates them more. You could still experience a double chin, even if you are in a healthy weight range for your height. There is no way to get rid of fat on your face unless you get rid of weight all over. You could really benefit from getting liposuction, if you are happy with your weight and but do not like the double chin.

The stomach is also a common point of frustration for many women and men, in addition to the hips, thighs and neck. It is a popular place where the body stores fat and, you know your tummy literally packs on fat and weight to help your body prepare for delivery of the baby, if you have ever been pregnant. You may be able to lose a lot of the baby fat, when you do have the baby, but could still be left with some extra layers of fat that just will not budge. In that case, you may want to consider getting lipo as an option.

Most of the people have issues with fat on their arms and if the thought of wearing a sleeveless or strapless top makes your cringe, then do not worry because there are many who are facing the same problem with their arms. You will never be able to get that toned look you are hoping for, although lifting weight can help, it may not be enough because of fat cover on the muscles. Liposuction can provide great results and it can help your arms get rid of extra fat. Extra fat can weigh your arms and skin down, as it can be heavy. The skin can sag and you can lose elasticity. Your skin can go back to its normal shape, by removing the fat. If you are considering having Abdominal etching, 6 pack liposuction, tummy liposuction in Sydney, Chatswood, Parramatta or Burwood, NSW Australia, Come and visit our top plastic surgeon Dr Barnouti.

About the Author

Nathan Boom is a freelance writer who writes useful reviews about different types of beauty enhancement techniques such as: cosmetic surgery Sydney, cosmetic surgeon Sydney, liposuction, tummy tuck, abdominoplasty etc. This piece of article provides few details on lipo.A whole lot of details on liposuction procedure can be found at plasticsurgery-sydney.com.au.

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How to Build Muscle Fast – The Essentials You Need to Know

Article by Christian Morino

How to Build Muscle Fast – The Essentials You Need to Know – Health

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If you were a muscle building expert, you would get tired of answering the same question over and over again – How to build muscle fast?

Every day I meet scores of skinny guys who want to know how to pack on about ten to fifteen pounds of muscle mass before a very important event that is looming in their immediate future. It could be a vacation where they plan to sit shirtless on a beach, or a fitness and bodybuilding competition, or a very important modeling assignment. If you want to look bulky, you need to gain muscle mass, and quick and therefore; you need to learn how to build muscle fast

As a muscle building expert, I get approached with these questions and urgent appeals for help almost every day of my life. I work with a lot of hard muscle gainers and almost every single one of them wants to know how to build muscle fast. Of course, most of them are also concerned with the safety and the effectiveness of the methods I would employ.

If you are also a hard gainer, there is good news for you. Learning and understanding how to build muscle fast is not as difficult as some would have you believe. There are safe and effective methods of doing what you desire. However, though this is possible, this is a tedious process and needs a lot of hard work and consistency. For starters, you need to train a lot smarter than you are used to. Don’t get me wrong, I’m not saying that what you have been doing is not right. What I am saying is that if you want to learn how to build muscle fast, you will need to train much more intelligently.

If you are a hard gainer, and really want to know how to build muscle fast, read on as I reveal my best kept secrets to you.

1. Perform Only 10 Reps of Any Exercise

Your body is made up several different kinds of muscles. Different muscles of your body grow differently and therefore require different workout regimens. If you have been performing more than 10 reps with weights, you are involving the slow-twitch muscles of your body, which have the smallest muscle growth. As a hard gainer, every set you perform should involve as many muscles as you possibly can use. Always choose your weights carefully; keeping in mind that the 11th rep should not be performed and if you deviate from this advice, you would be packing your bags to vacation in ‘skinny land’. In addition, you will never learn how to build muscle fast.

If you are interesting in knowing how to build muscle fast, keep in mind that you need to lifting heavy for every single exercise you perform and each set you repeat. Simply put, keep your weights heavy, and never do more than 10 reps of a single exercise. I would also recommend finding a partner for each of these workouts so that you have no safety issues. Having a partner will also ensure that you push your limits every inch of the way, do not slack off in your workout and learn how to build muscle fast.

2. Workout More In The Limited Time You Have

If you really want to know how to build muscle fast, always keep in mind the fact that an increased work capacity helps build muscles faster. To do this, try performing as much work you can, in as limited time as possible. This means you will need to increase the number of sets and the poundage of the weights you lift within your workout.

Think about this. There are two guys – one who performs 4 sets of 185 pounds bench press with only a 30 second rest and another who performs the same sets with the same weight with a 90 second rest. Who is the fitter of the two? The answer is the guy who performs the same amount of work in less time. Now guess who of the two is more muscular? The answer again, is the one who has a higher work capacity. When you are learning how to build muscle fast, this would really help you.

So the next time you enter your gym, make an attempt to complete more workout in less time. This may mean you have to take shorter rests and perform one exercise after another in a very quick manner. If you feel a little haggard during the first few days of this regime, don’t be surprised. This is the easiest way to learn how to build muscle fast and to take your fitness to a whole new level. A warning though, be prepared to feel humbled and be ready to get way out of your comfort zone.

3. Perform A Single Exercise For a Single Muscle Group

Each of the muscle groups in your body needs a different exercise. You may be wondering, only one exercise? Yes. That is exactly what I said. If you think that exercising a single muscle group for hours with various different exercises can help you, you couldn’t be more off the mark. This would only mutilate your muscles. If you really want to know how to build muscle fast, consider this. Your typical day in the gym should have only a single muscle group to exercise. When you walk into the gym, think of the day as your chest day and so, logically, your first exercise would be the bench press. Perform the first set with a weight of 185 pounds and keep adding 20 pounds for every subsequent set. The second set would then be of 205 pounds, the third of 225 pounds and the fourth of 245 pounds.

Assuming that this is your workout for a day, consider what you have done. You have involved the maximum fibers of your muscles into your workout. Since you are learning how to build muscle fast, know that with this workout, you have sparked your muscles and initiated them into the process of growth. This was your goal, and you have achieved it. Your ultimate aim is to learn how to build muscle fast, so you need to grow your muscles not kill them. That is exactly what you have done. If you exhaust your muscles, your body will begin to grow new ones to beat any future assault. This is not what you want when learning how to build muscle fast.

4. Each Of Your Muscle Group Requires Only 3-5 Sets

To learn how to build muscle fast, you have to keep an open mind about your workouts. Your workout intensity is insanely high if you plan to perform more than 5 sets for each of your muscle groups and this is not necessarily a great thing to do. If you use any kind of steroids, your muscles may keep developing regardless, but for most normal people, who are not on anabolic steroids, 3-5 sets are all that your muscles can take. Even if you are a hard gainer, learning how to build muscle fast, my best piece of advice to you would be to consider a new set of rules for your workout.

The first 1-2 sets that you work on, should ideally get 85% effort. The next set should be performed at 95% of your effort and finally, the last two sets should be performed with 100% effort. This distribution has been made keeping in mind that it is only your last two sets which would actually contribute to the growth of your muscles. If you perform more sets than these, you will simply be exhausting your muscles. If you perform only 5 sets, and pay special attention, focusing your efforts on the last two sets, you will have triggered your muscles into growth.

5. Attempt At Increasing Your Strength By At Least 5% After Every 2 Weeks

Tracking your progress in your workout sessions is one of the most important things you will do. If you return every week, performing the same workouts and exhausting yourself, this is the biggest mistake you could possibly make. In fact, I have seen too many people go down this devious road. To learn how to build muscle fast, you have to bring variation into your workouts and you have to increase the strength you put into it. Keep in mind that your body has been created to endure stress and therefore, you can tolerate it.

When you are making plans for your workout, your goal should be to increase your strength periodically. An increase of 5% of your strength should be ideal when learning how to build muscle fast. When you are working larger muscle groups, like those in your back, chest and legs, your progress would be much speedier and you will be able to increase your strength faster. However, for smaller and more complex set of muscles, like those in your biceps and triceps, hard work would be required.

To those who come to learn how to build muscle fast, I always advise maintaining a strength goal book. Write down your long term and short strength and muscle gain goals. This will help you work backwards and plan your workouts properly. This will also help you keep a track of where you are headed.

To conclude, I would just like to say that though these tips are not what your average gym instructor would give you. The bottom line is, if you try hard enough and understand your body well enough, you can train smarter and defeat your genetics to turn from a skinny guy to a well-muscled one. How to build muscle fast is not an obscure thought and with just the right attitude, you can pull it off.

About the Author

Watch a short video exposing lies of the fitness industry and how its designed to slow or prevent you from achieving your muscle building goals.

Why settle for being skinny or flabby when you can have the rock-hard muscle you’ve always wanted? What have you got to lose? Can you think of any reason not to build muscle fast? Take this important first step. This is your moment! You can do it!

Yours in Success,

Christian Morino

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How to Get in Shape for Modest Swimsuit Season

Article by Mark Etinger

How to Get in Shape for Modest Swimsuit Season – Health

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The best part of the year is coming. I love the summer. It’s a time for barbeques and vacations. It means warm weather and kids are off from school. Summer is a fantastic time, until you realize that you haven’t put on that miraclesuit in almost a year. Panic sets in and exercise begins. Here are some recommended exercises that can help you get in shape for modest swimwear season!

The goal of exercise is to burn calories, lose weight, and tone up muscles that might have taken a winter hibernation. If you’re serious about getting in shape for modes swimsuit season, make sure you’re committed. You’re going to need to exercise at least five times a week for at least thirty minutes each time. This schedule can be expanded after a fashion but it’s a good starting point. Start with jogging. This is a great exercise for burning calories and strengthening your leg muscles. You’ll feel better after a brisk jog and it will open up the capillaries in your lungs to help your breathing. Make sure you watch out for any pain in your joints like your knees and ankles. Don’t overtax yourself while jogging. A brisk walk will help as well but will burn fewer calories.

Biking is another exercise to help you burn calories. While this will not necessarily build muscle mass it will burn calories, especially if you do it regularly. Start riding your bike to work or to do errands, it will help you take off some of the extra pounds that the winter season put on. Take a spinning class if you don’t own a bike, but be careful some of the spinning classes are not for beginners and can be kind of like an exercise boot camp!

If you want to build up muscle mass, you can start by doing exercise programs like Pilates or yoga. This will help mold and tone some of the muscles you didn’t even know you had. You can also do exercises at home that require no additional equipment. You can do lunges, crunches, pushups, and even jog in place. A rigorous workout five times a week that includes things like jump rope and doing arm curls with vegetable cans can actually help you get in shape for swim season. And hey, once you fit into that miraclesuit again don’t forget that swimming is a really great exercise too!

About the Author

AquaSwimsuits.com sells modest swimwear made by major brands such as Miraclesuit.

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HASfit’s FREE 30 Day Challenge to Get In Shape – hasfit.com Visit HASfit for the workout schedule, exercise program, free weight loss diet, and other health tips. hasfit.com for the best free workout plans for getting in shape for both men and women and workout programs at home or in gym. We provide fitness schedules for varying fitness levels because every heart and soul deserves to be fit. Our workout motivation page is second to none http 30 Day Challenge to Get in Shape hasfit.com HASfit’s Guide To Losing Fat hasfit.com Warrior 90 Workout Routine hasfit.com 30 Day Ab Workout Schedule hasfit.com 90 Day Workout Schedule to Build Muscle hasfit.com Free Top Secret Muscle and Weight Gain Diet hasfit.com Workouts at home hasfit.com We offer elite personal training, or hasfit.com and boot camps or hasfit.com Wellness, Fitness, Health Articles hasfit.com National personal training and boot camp pages – hasfit.com and hasfit.com Like us at facebook.com Follow us at twitter.com

Related Getting In Shape For Boot Camp Articles

5 Ways to Get Through Navy Boot Camp

Article by William Gabriel

5 Ways to Get Through Navy Boot Camp – Education

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Graduating from high school and wondering what your next step should be? Not everyone goes to college immediately after high school. Some take different paths, and many decide that enlisting in the Navy is the way to go. It won’t be an easy road. A few guys will be overly confident, thinking that a little hand to hand combat training and a couple of Martial Arts Self Defense classes will be enough to get them through. Nothing could be further from the truth. You need to prepare physically and mentally for your time in boot camp.

1. All Navy recruits get their start at boot camp at the Recruit Training Command center in Great Lakes, Illinois. If you have a father or grandfather who was in the Navy, you have probably heard a horror story or two about this place. Don’t let them scare you away from enlisting, though. They made it, and so can you. The first step in making it through to the end is knowing what to expect.

2. First, find an alarm clock that doesn’t have a snooze button on it. You are going to be waking up every morning at 6:00, there will be no more waiting for that extra ten or fifteen minutes to wake up completely. Train your body for the Navy training sleep schedule now, and you will help make the transition a little easier on yourself. You are going to need all the rest you can get.

3. Expect plenty of physical conditioning exercises and tests. Your performance will be measured on several things like situps, pushups and 1.5 mile runs.

4. Expect to exercise your mind too. You will learn a lot of things at boot camp like signaling, seamanship, first-aid, and weapons training. In the beginning you will learn basic safety for weapons. After that, you’ll be out on the range for practice.

5. Expect big changes from boot camp. Once you work through all eight weeks of training, you will notice a lot of new things about yourself. In addition to getting into better shape, you will have received hands-on instruction, and your body will have adjust to a different diet. You’ll things like firefighting and damage control. All the while you will be learning to trust your group members and work as a team.

Things You Will Need

– birth certificates for your spouse and children, if you have any marriage certificate or divorce decree

– prescription medicines

– complete college transcripts, if you have them

– no more than $ 25.00

– stamps for writing

– medical records

– prescription glasses or contacts

– any court documents regarding child support or alimony

No doubt, joining the Navy will be a very rewarding experience for you. You will learn a number of new skills and find out new things about yourself that you can’t get from any other experience. Enlisting can help you earn money for higher education when you are finished, and it will also look great to potential employers when you include it on your resume.

About the Author

For more information about hand to hand combat training, please check out close Martial Arts Self Defense.

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William Gabriel

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5 quick ways to get in shape after having a ba

Article by Elizabeth Ashe

5 quick ways to get in shape after having a baby – Health – Fitness

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5 quick ways to get in shape after having a baby

Getting into shape can after a baby can be hard, but it can be done. I will tell you my top five secrets for keeping the baby weight off and how to bounce right back after pregnancies.

The first thing you to need to know is that the healthier you are throughout your pregnancy the better delivery you will have. Studies have shown that women that maintain a healthy workout routine throughout their nine month pregnancy were able to bounce back into shape very soon after a couple weeks of postpartum. Keeping in shape or getting in shape before you get pregnant will greatly increase your chances of having that pre body after delivery.

Well how do you go about getting that post natal delivery body back into shape right after giving birth? I have five quick steps you could do to help you get your mommy body back into shape.

The fist step is Nutrition:

Nutrition plays a major role when getting back into shape and staying in shape. Maintaining healthy eating habits will help you cut out a lot of unnecessary junk and empty calories that do not need to be in your body. I call empty calories anything that does not play a role in giving your body nutrients, the only thing is does it lead to excess fat and over abundance of calories. Empty calories have no nutritional value and most times is just released as waste out of the body. Empty carbs include junk food, starch carbs, soda, etc. Make it a point to eat whole foods that are rich in vital nutrients like organic fresh fruits and vegetables and a variety of whole grains and lots of nuts and legumes.

Being able to eat to the best of your ability not only when you are pregnant but more so after will help to cut the fat and trim those unnecessary baby pounds away a lot easier.

The second step is Breastfeed:

Yes breast feeding is a great way to lose weight after a having a baby. Not only will breastfeeding help to burn calories 10 times quicker even up to an extra 500 a day! It will help to get your womb back into shape and help give vital energy to your baby at the same time. What a natural way to get back into shape all at the same time.

The Third step is Get Active:

You need to get active even after you have a baby. I told you earlier that if you are able to get in shape and stay healthy before your pregnancy and throughout it. Your body will bounce back a lot quicker. But if not have no fear after your post partum checkup you should be able to start work out again. Incorporate physical activity into your life in the form of walking, running, cycling and swimming. Go to the Gym, hire a personal trainer, go to amazon.com and buy some workout DVD

Get in Shape For Men – 5 Tips to Achieve your Goal

Article by Michael Dwyer

Get in Shape For Men – 5 Tips to Achieve your Goal – Health – Weight Loss

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Have you ever met someone who put your obese physique to shame? Do you feel like less of a man when someone twice your age crushes you at a sport you used to dominate? If so, you owe it to yourself to read on.

Every men has at one point decided that they want to have very little fat and a lot of muscle. The problem is that these goals are rarely reached and you’re left with a lot of fat and no muscle. Read these tips to ensure this doesn’t happen to you.

1. Building muscle and losing weight are like oil and water they just don’t go together. When building muscle you must eat MORE than you would normally and when you lose weight you have to eat LESS. This poses a problem and the only solution is to focus on one then the other.

2. You won’t lose (much) weight resistance training and you won’t gain muscle from cardio. Keep this in mind when working out.

3. Always use proper form. While it sounds great that you can do 25 more pounds on the bench when using incorrect form, lets see how much you can do with an injured back. Seriously guys just use proper form, if you don’t you will eventually regret it. Also, don’t fool yourself into thinking you’re getting stronger with bad form, those gains you get are artificial only good form will get you stronger.

4. Don’t become a fitness know-it-all. Learn what is proven by science and accepted as fact and don’t worry about anything else. Arguments about stuff like free weights vs. machines are ridiculous and don’t get you any stronger. Whether you do 3 sets of 5 or 4 sets of 8 you’ll still be getting stronger than if you didn’t get off the couch.

5. Avoid getting “exercise ADD”. Every time I go to the gym I see someone bouncing around from machine to machine without any idea how to use them. Don’t let this person be you! Find a workout program that was designed by a pro and stick to it. Don’t add in that cool calf machine if your workout doesn’t tell you to, if using that calf machine would help you the person who made the program would have added it!

About the Author

Are you prepared to learn the closely guarded secrets to losing 9 pounds in 11 days or less? Learn the fat loss techniques of the A-list celebrities by clicking here. You can trick your body to get thinner calves!

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Michael Dwyer

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Marine Refrigeration

Marine Refrigeration

This article looks at marine refrigeration, the technology of how it works and the equipment required for a good performing system? The parts of a refrigeration system includes, an Evaporator or holding plate, a Compressor, a Cooled Condenser. Then we look at how big a Refrigeration unit you require. We start with how Marine refrigeration works?

How does Marine refrigeration work?

The major parts of a DC refrigeration system include the refrigerant, a compressor, and a condenser, a cooling system for condenser, and a plate or plates inside the refrigeration box. The compressor is part of a closed loop pumping refrigerant through the system and through the evaporator plate in the ice box. The compressor has two sides the High side or discharge side. The discharge side pumps refrigerant under pressure to the condenser. The suction side or low side and sucks refrigerant after it passes thru the evaporator plate back to the compressor. The cold plates in the fridge space have either expansion valves or capillary tube that separate the low and high pressure sides of the refrigeration system. The refrigerant in the compressor starts as a gas. The compressor compresses the refrigerant gas, from low pressure to high pressure between 100-150 psi. When the pressure is increased like this its temperature is raised dramatically. This hot high pressure refrigerant is then fed to a condenser, where it is cooled and turned into a liquid. The condenser is cooled by either air or water. The refrigerant is now a cool high pressure liquid and is fed to an evaporator plate inside the boats refrigerator box.

The evaporator plate takes the refrigerant from the condenser and here it boils rapidly & evaporates back to a gas, at a very low temperature. This change of state absorbs vast amounts of sensible heat from the evaporator which in turn removes heat from the insulated refrigeration box, thereby lowering its temperature. The BTU is the measurement of heat removed. From the evaporator plate the refrigerant is returned to the low side of the compressor, to start the process again.

Evaporator or Holding Plates

Marine refrigeration systems use either an evaporator plate or a holding plate in the boats refrigeration space or freezer space. Each type of plate works differently in drawing heat from the boats refrigerator and ice box space.

Marine Evaporator

Marine Evaporators are just like the ones found in household refrigerators. They can get quite cold (thermostat setting) and many evaporators have the ability to make ice next to the evaporator plate or inside the evaporator box. Evaporators come in several shapes and sizes; they can be horizontal plate’s vertical plates and rolled plates. Evaporators are constant cycling, or short cycle. Most use a Danfoss marine compressor with H134 refrigerant. Thermostat controlled evaporator temperature. Turn to lower ice box temperature. Evaporator plates are less expensive, but need Constant power supply.

Marine Holding plates

Marine Refrigerator Holding Plates act like large blocks of ice and the cold temperature of the holding plate sucks heat out of the boats refrigeration box. Holding plates can keep ice boxes cold for long periods. The main advantage of a holding plate over an evaporator is that they only need to be recharged 1 or 2 times per day. This charging can coincide with attaching to shore power, running the engine and so the refrigerator does not rely on the battery bank. When incorporated into a properly designed system, holdover plates can significantly reduce average energy consumption. However DC holding plates are also possible. The holding plate is filled with a solution that has a freezing point below 23 degrees F. As the compressor runs, the refrigerant passes through the holding Plates coil, freezing the holding plate solution. The compressor turns of and as the holding plate thaws out, heat is removed from the box.

Powering the Compressor

The power supply to the compressor is one of the key elements of the boats refrigeration system. Refrigeration is one of the largest energy consumers onboard, so the power supply is an important element of the system. Power supplies to marine refrigeration systems include AC, DC, Shore Power, Engine power, and hybrid systems. Hybrids are combinations of say 12 volt and engine drive, or engine and shore power. The whole point in looking at power supply to your boats refrigerator is to couple it into onboard power requirements for all your boats marine systems. If you run a generator much of the time then adding on an AC refrigeration unit may make sense, but unless you do, you would be better at looking at 12 V, engine or shore power. Power can be decided on how you use your boat. Are you tied up at a dock for much of the time and take days trips. Or do you cruise and spend large amounts of time at anchor. Finally are you Powerboating or Sailing will also influence power supply. Sailing means no charging of batteries or power from the engine. Here a solar panel or wind or towed generator can help replenish batteries. If you spend time at the dock, a DC system has plenty of time to recharge on shore power. If you spend time motoring and at the dock and engine drive with shore assist works well.

AC 110 volt marine refrigeration

These drop in refrigerators are like the one in your home and are commonly seen on larges boats with an abundance of AC power and space. The AC powers the marine compressor, and the condenser is typically air cooled. A reliable AC supply is needed in the form of a generator.

DC marine refrigeration with Evaporator plate

One of the cheapest marine refrigeration system and easiest to install is the 12 v or DC system. Air cooling is the simplest. The DC system combined with an evaporator plate that is thermostatically controlled gives flexibility over cooling requirements. Many 12 volt systems use the Danfoss compressor. With the increased efficiency of the Danfoss compressor, DC refrigeration onboard is getting more efficient, but is still power hungry For most boats with a small box, a single 12V compressor, air cooled condenser, with evaporator type plate will be about the cheapest option. The Adler Barbour Cold Machine has been around for around 25 years and provides great refrigeration for small to medium size ice boxes.

Shore powered marine refrigeration

Shore powered systems are made to maintain the boat’s ice box at set temperature when the boat is at the dock. They offer less power than direct from an engine drive but since you will be at the dock for a while that is not an issue. If you use a holding plate and shore powered system you can keep the plate cool while away from the dock for 12 hours or so.

Engine powered marine refrigeration

The idea behind an engine driven compressor system is that the engine gets used anyway for at lest an hour or so. If you are Powerboating this makes sense, if you are sailing calculate how much time you use the engine. If this is the case an engine drive with a holding plate can draw down the ice box in a short period and after that it can be left for 12 plus hours. The compressor is run directly off the engine. Belt driven or direct compressor, There are two plates and you can add more, plus ad a separate freezer unit. This creates much power and fast cooling of the holding plate. More power than a 110 volt system. Larger systems and multiple plates are possible. Engine driven systems cost more and also involve a labor higher cost.

Condenser Cooling

The marine refrigeration systems condenser needs cooling. This is how the refrigerant gets cooled and turned into a liquid. There are 3 ways to cool the condenser;

Air Cooled

Air cooling simplifies installation plus it does not rely on water or adding thru hulls. It is therefore the cheapest installation. For smaller units air cooling is OK, say 4 cu ft or under 6 cu ft you will get adequate performance. The air cooling unit needs a sufficient supply of re-circulated air for it to work. Ducting and space around the unit will help this. When you cool by air flow you remove heat from the condenser and ad it to the ambient temperature. The temperature inside of the cabin only has enough capacity to disperse this heat.

Water cooled Condenser

Water cooled compressors will work better in higher ambient temperatures and are more efficient and can be 30% more efficient. Water cooling may be best and is better for larger installs especially if freezer is concerned. Water cooling needs a thru hull and a pump to get the water to the condenser. The most efficient way to cool the condenser.

Keel cooler Condenser

The keel cooler or keel condenser requires no thru hull fitting and will not be subject to clogging. The keel cooler is a 3″ x 7″ bronze plate that mounts on the outside of the hull and it is the condenser heat exchanger. The bronze plates are connected direct to the compressor which is the only moving part in the system. The Keel Cooler is for a box up to a 15 cu ft refrigerator or 5 cu ft freezer. Since all the heat is passed into the water outside the boat it will does not heat up the interior. Since it works without a water pump there is never a pump or strainer to maintain and best of all it is nearly silent in operation.

Refrigeration Compressor & plate Combination

Before we pick a size of marine refrigerator we need to understand what factors are involved in keeping the refrigeration box cool. They are mainly box size, insulation and cooling water temperature, number of people aboard and the temperature you are setting the plates for.

Refrigerator Box Volume

This is obvious, the larger the box the more heat removal is necessary. A larger box will need more BTUs of heat removal. After this basic size issue we have things like, Front opening or top opening. Front opening lets cold air out quickly but does allow you to get to the bottom of the box. Drains, if you had a drain for you ice box plug it. You will not need to drain water out of the ice box and this will only let cold air out and heat in. Gaskets, these are a must and must be properly sealed. A trick to identify if there are gaps in the gasket is to put a piece of paper in between the lid or door and the cabinet and close it. Pull on the paper and you should feel some drag if the gaskets are sealing properly. It comes out easily there is a gap. Get new or better gasket material.

Insulation

Typical insulation to a fridge or freezer is foam insulation like Dow Blue board. The recommendation is for 3-4 inches for refrigeration and 4-6 inches for freezer for medium sized boxes. Foam has an R value of 5 per inch thickness, R being a thermal unit. This means in terms of thermal units 3-4 inches represents 15-20R value for the refrigeration unit, and 20-30 for the freezer. There are manufacturers of vacuum panel thermal insulation. The Glacier bay Barrier Ultra-R super-insulation at R-50 per inch provides lots of insulation without taking up valuable volume. These panels are vacuum panels and are sealed to work. It is very important that you do not drill through or puncture these panels. These panels are custom made, so you would need to provide the manufacturer, exact sizes with locations for copper plate tubes to enter the box. These are built into the panels.

Water temperature

In the tropics water temperature is a lot warmer then northern climates. For every degree water temperature increases a corresponding 2 % increase in required BTU. If you are in the Atlantic portions of the east coast US, you have some cool sea water temps, but of you then cruise down to the Caribbean you may strain your refrigeration system.

Plate Thermostat

The evaporator plate temperature is set by the thermostat. Dial the box temperature down and the system will have to work harder.

Number of people aboard

More people means the box gets opened more and the heat build up from more people adds to the ambient temperature.

How big a Refrigeration System is required?

To calculate how big a refrigeration or marine freezing unit required, you will need to start with an estimation of the BTU requirements of the box. A simple rule of thumb for estimating the BTUs is based on the box volume. These BTU estimations are based on these assumptions; Insulation has an R value of 30 no leaks. Water temperatures are tropical in the mid 80s F. 2 people aboard, for each extra person add an additional 1,000 daily BTU Top opening box, for a front opening door add 15 BTU/inch of door BTU estimate on refrigeration volume;

Refrigerator daily heat load; 600 Btu per cu. ft. Freezer daily heat load; 1200 Btu per cu. ft Lets look at how this works for the 4 cu ft refrigeration system, using the above formula

4 cu. ft. times 600 = 2,400 Btu. Two additional people on board = 2,000 Btu. Total required per day = 4,400 Btu.

Choosing 12 volt unit with Evaporator

Match this number to the compressor capabilities, and then calculate amps needed to power the system, and then work on the battery bank capability. Start by using the 4,400 BTU form the above example. The Adler Barbour Cold Machine uses the Danfoss BD50 Compressor is rated at 650BTU / hr based on 25F evaporator temp. This is well above the 4,400/day we need for the 4 cu ft fridge, using only about 1/3 of the power. We could easily go down the Danfoss DB35. Amps

To calculate how many amps the system will draw we start by converting BTUs to amps with this formula, using an assumption of 5 BTUs per watt hr of energy used. BTU/5/volts. so say we have 4400 BTUS and 12 volts, 4,400/5/12=74 amp hours/day.

battery Bank

The Amps needed to power the compressor should be 1/4 of the capacity of the house bank. So for the above 74 amp hours needed multiply by 4 to get recommended house battery capacity = 296 amp hrs.

Conclusion

These days being on the water means keeping food and drinks cold. 12 volt refrigeration units are becoming more popular with technological advances. Greater compressor efficiency and evaporator technology brings 12 volt cooling to the smallest of boats

The complete article can be found here, ” Marine Refrigeration ”

Find More How To Get In Shape For The Marines Articles

How To Get Shapely Legs

Undeniably, a pair of shapely legs is still the best feature of woman’s body. To prove that point, just take a look at the details of the leg insurance policies of some celebrities. Mariah Carey and Tina Turner, anyone? Women love their legs so much and they are willing to do everything to make them look good especially on how to get toned legs.

How to get shapely legs effectively? The answer is pretty straightforward. In fact, most women know how but they just cannot make the first step because they are either too busy or too lazy to do it. The obvious answer to the question is a good combination of regular leg exercise and a healthy diet. Having a pair of shapely legs like Blake Lively’s require a dedication to follow the basic principles of good dieting and exercise. .

Let’s start the ball rolling with a discussion on the basics of having a healthy diet.

Toning your legs and toning any part of your body are just the same things. Thus, you need to watch what you eat and consume only foods that will contribute to getting the desired outcome.

One way of learning how to get toned legs is to decrease the fat percentage of the body. A proven method of losing body fat is to increase the body’s metabolism by eating foods that aid in the process of burning fat. Fiber-rich foods are known to flush out fat and toxins so it is best that you consume foods of this type. Foods that are not healthy should be avoided. Do not eat foods that are rich in sugar and fat. Bank on protein-rich foods, fruits and vegetables in every meal preparation. Maintain good health by drinking lots of water daily.

After carefully choosing the right kind of food, the next step is to adopt a regular leg exercise routine.

The following are basic tips and tricks on how to get beautiful legs through exercise.

1. It is best that you mix up your leg routine so that your legs can get into various types of workout and your leg muscles get the needed pressure for toning.

2. Women are scared they might end up having manly legs because of leg exercises. Adding a little weight to your leg routines will not make your legs appear bulky or masculine.

3. Make your reps slow. In your leg routines, it is crucial that you feel your every stretch, every squat, and every lunge. Make the most out of every rep by executing them properly and long enough so that muscles are really toned.

Your dedication to proper exercise and healthy diet is your best weapon to get toned legs. Be diligent and motivated in your quest and your goals are always within reach.

Dennis Gates
Lose Man Boobs
Natural Weight Loss Program

The Top 10 Reasons Why Body Weight Exercises Are the Best Way to Get in Shape

From my experience a program of bodyweight exercises is the absolute best way to get in incredible shape in the shortest period of time. I am not saying this because I have read it somewhere. I am speaking from my own experience. I used to lift weights and use all of those fancy machine in the gym but no more. For me I know used a combination of bodyweight training, isometric exercises and yoga (along with hill sprints occasionally). I am now in the best shape of my life. Why are bodyweight workouts so effective? Let me count the ways:

1. All bodyweight exercises work your entire body as a unit. Exercises like Hindu Squats and Hindu Pushps, or variations of them, all work major muscle groups simultaneously. People who work out in the gym typically do isolation exercises of one kind or another. This can lead to the body becoming “out of balance” and more injury prone.

What I mean by this is it’s possible to work a muscle with an isolation exercise till it is proportionally stronger than another muscle group. When the muscles have to work together, whether this involves playing sports or anything else, the chance of injury is MUCH higher. When I was taking Judo I was also weight lifting. I was getting injured all the time. Years later when I tried Jiu Jitsu it wasn’t a problem.

2. Bodyweight workouts are vastly superior to more conventional gym workouts when it comes to fat burning. With bodyweight exercises you are constantly using major muscle groups. The more muscle you use, the more fat you burn. It’s that simple.

3. Bodyweight training forces you to really think about what you are doing as you perform the exercise. You are using the old mind muscle when you do this, and focusing your mind is as important as performing the physical exercise itself.

This self-concentration promotes neurological connections allowing for a deeper mind body connection. You will get much faster results this way.

4. Bodyweight exercises will not only build tremendous strength, but stamina as well. When Karl Gotch ( a real professional wrestler who was in amazing shape) took up weight lifting, he found he COULD lift heavier weights. However, the amazing stamina he once had that would allow him to wrestle for an hour or more completely left him. He was gassed after 10 minutes. The strength gained from exercises like Hindu pushups and squats is functional, and that makes all the difference.

5. Bodyweight Workouts promote flexibility. Many of the routines you can do stretch your muscles at the same time as they are strengthening them. You just don’t get this with weights.

6. Bodyweight training allows you to work your body from all angles and directions. The same cannot be said of weights and all of those ridiculous machines.

7. Bodyweight exercises increase your strength, endurance and flexibility at the same time. Again, Hindu pushups and squats are a perfect example of this.

8. Bodyweight training attacks the muscle at a much deeper level than weights, thereby giving you a greater ‘functional strength” The person who does a set of pull-ups, for example, works the back and arms far more than a person who uses the lat pulldown machine. What’s more, the person doing the pull-ups will be able to use the lat machine no problem. The reverse is not true.

9. As they don’t require any equipment, bodyweight workouts can be done anywhere at anytime. No excuses about not being able to make it to the gym!

10. Bodyweight exercises also save you a lot of time so that you have more time to do the things you want.

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