Hi, I'm Corinne Crimson And I'm Rozalynn
And we're coming to you from Santa Cruz, California This is Sublime, WHAT I GOT
Early in the morning, risin' to the street Light me up that cigarette and I strap shoes on my feet
Got to find a reason, a reason things went wrong Got to find a reason why my money's all gone
I got a dalmatian (pitbull), and I can still get high I can play the guitar like a motherfucking riot
Solo
Well, life is too short, so love the one you got 'Cause you might get run over or you might get shot
Never start no static I just get it off my chest Never had to battle with no bulletproof vest
Take a small example, take a tip from me Take all of your money, give it all to charity
Love is what I got, It's within my reach Sublime style's straight from Long Beach
Try and test that you're going to get what you deserve Try and test that you're bound to get served
Love's what I got Don't start a riot You'll feel it when the dance gets hot
Lovin', is what I got, remember that Lovin', is what I got, remember that
Lovin', is what I got, remember that Lovin', is what I got, I got I got I got I got
I don't mind when my dog runs away I don't get angry at the bills I have to pay
I don't get angry when my Mom smokes pot Hits the bottle and goes right to the rock
Fuckin' and fightin', it's all the same Livin' with Louie dog's the only way to stay sane
Let the lovin', let the lovin' come back to me
Lovin', is what I got, remember that Lovin', is what I got, remember that
Lovin', is what I got, remember that Lovin', is what I got, I got I got I got I got
For more infomation >> Cover of "What I Got" Sublime - Corinne Crimson & Roz (Acoustic Guitar/ Ukulele with Chords/ Lyrics) - Duration: 2:42.-------------------------------------------
7 Muscle Foods for Men | Useful info - Duration: 6:15.
7 Muscle Foods for Men.
Building abs and sculpting muscles starts long before you ever hit the gym.
Muscle growth requires a formula based on drinking plenty of fluids and eating the right
energy-rich foods along with lifting weights.
The right formula will fuel workouts, repair muscle tissue, and help you sculpt your physique.
Nutrition Game Plan.
1.
Fruit and vegetables are the foundation of all healthy diets, providing fiber, vitamins,
minerals, and fluids.
Vegetables contain small amounts of protein.
2.
Low-fat dairy provides high-quality protein, carbs, and essential vitamins such as vitamin
D, potassium, and calcium.
Sports nutritionists Christine Rosenbloom, PhD, RD, and Nancy Clark, RD, recommend chocolate
milk as a good workout recovery beverage.
If you are lactose intolerant, you can try yogurt with active cultures.
3.
Lean meat is a great source of protein, iron for oxygen transport to muscles, and amino
acids including leucine, which, Rosenbloom says, is thought to be a trigger for muscle
growth.
4.
Dark-meat chicken, compared to white meat, provides 25% more iron and three times the
zinc for a healthy immune system.
5.
Eggs "contain all of the essential amino acids," Rosenbloom says.
One a day is fine according to the 2010 Dietary Guidelines, but don't throw out the yolk.
According to Rosenbloom, "Half the protein is in the yolk along with other import nutrients
like lutein for eye health."
6.
Nuts -- unsalted and either raw or roasted -- are a good source of protein.
They also contain vitamins, antioxidants, fiber, and healthy fats.
7.
Beans and whole grains are quality carbs that contain small amounts of protein for energy
and muscle repair along with fiber, vitamins, and antioxidants.
Timing Is Everything.
Timing is critical in muscle development because you need carbs and protein to perform strength
training and protein and carbs for muscle recovery.
The best plan is to eat a diet containing both nutrients and small amounts of healthy
fats throughout the day.
"Consuming a protein beverage like chocolate milk within an hour after exercise will give
muscle the building blocks it needs when it is most receptive for repair" says Rosenbloom.
If you will be eating a meal within 1-2 hours after a strenuous workout, Rosenbloom says
you don't need a snack and can wait for the meal to provide the recovery nutrition.
How Much?
More than half your calories should come from healthy carbs, Clark says.
"Carbs supply fuel for energy and prevent protein from being broken down and used as
an energy source.
So always fuel up before working out."
But be careful: It is a delicate balance of eating enough calories to build muscle but
not too many calories, which can lead to gaining body fat.
Protein builds and repairs muscle tissue in addition to performing other functions, like
producing hormones and immunity factors.
The ADA suggests male endurance athletes get 1.2 grams of protein per kilogram of body
weight, whereas male body builders may need 1.6 to 1.7 grams of protein per kilogram of
body weight.
"Two cups of milk contain about 20 grams of protein, which is the amount recommended
to stimulate muscle protein synthesis," Rosenbloom says.
But most people don't eat by the numbers.
Clark advises her athletes to divide their food into four equally sized meals and choose
three out of these four options: fruit or vegetable, grains, healthy fats, and calcium-rich
or lean protein at each meal.
Get Muscle-Building Results by Fatiguing Muscles
The only way to build bigger, more defined muscles is with progressive resistance training
-- gradually increasing weights and endurance.
Use a weight heavy enough to cause muscle fatigue after 9-12 repetitions.
If you can easily do 13 repetitions with good form, you need to increase the weight.
"It is the act of pushing the muscles past the comfort zone that promotes muscle growth
and more definition," Clark says.
Strength training results show up quicker than aerobic exercise.
"It's encouraging to start seeing enhanced definition fairly soon after working out at
least twice a week for 30-45 minutes," Rosenbloom says.
The exact length of time it takes to start seeing enhanced definition of your muscles
also depends on your percentage of body fat.
An extra fat layer around your muscles will not let the newly toned muscle show through
without weight loss.
Clark says gaining 2 pounds of muscle per month is a reasonable expectation.
Strength training is vital to building muscles, but it is also an important part of any fitness
program and should be done 2 to 3 times per week for 20 to 30 minutes each time.
"It is a great investment in your future well-being because you need to use your muscles
or you will lose them," Clark says.
As we age, strength training helps maintain muscle strength, prevent osteoporosis, and
decrease muscle and joint injuries.
Rosenbloom recommends going to a gym where you can work with a trainer to understand
how to properly perform muscle building exercises to challenge but not injure your muscles.
-------------------------------------------
Juan Fran Sierra vs Claudio Sona: spunta una nuova prova - Duration: 2:48.
For more infomation >> Juan Fran Sierra vs Claudio Sona: spunta una nuova prova - Duration: 2:48. -------------------------------------------
Audi A1 1.4 TFSI PRO LINE S [S-Line] Navi, Xenon, H Leer, PDC, ECC, LMV - Duration: 0:54.
For more infomation >> Audi A1 1.4 TFSI PRO LINE S [S-Line] Navi, Xenon, H Leer, PDC, ECC, LMV - Duration: 0:54. -------------------------------------------
Audi A3 1.4 TFSI PRO LINE S -S-TRONIC AUT, Nw model, Navi, Xenon Led, H.leer - Duration: 0:59.
For more infomation >> Audi A3 1.4 TFSI PRO LINE S -S-TRONIC AUT, Nw model, Navi, Xenon Led, H.leer - Duration: 0:59. -------------------------------------------
GnuPG Stories: Meik Michalke from C3S - Duration: 7:25.
My name is Meik Michalke
and I work for the
Cultural Commons Collecting Society.
The C3S was founded
to establish a new collecting society
for musical works.
The basic idea is that musicians entrust
the collecting society with the copyright to their musical works
who then acts as a fiduciary
who collects royalties
based on a tarif system.
This type of collecting society
exist all over the world.
In Germany, GEMA is
the only collecting society
who manages this type of copyright
and our goal is to provide an alternative.
The C3S doesn't view itself
as somehow challenging the GEMA.
Instead, we want to offer a choice
for musicians
who doesn't feel at home in GEMA.
And there are some who feel this way.
And, in this regard, we aren't taking anything away from GEMA.
The C3S uses GPG
for email encryption.
We have a whole bunch
of different mailing lists,
which we use for organizational purposes.
We have to organize ourselves over the Internet,
because our team
consists of volunteers
who live all over Germany.
And then it makes sense
that we organize ourselves via email.
Our first problem was, of course, obvious:
when you try to build up such a large enterprise
that is really an alternative
for an existing collecting society,
then you need to be certain
that when a person in this team
tells someone else on this team something or other
that this message really
came from the first person
and not from someone else
who is pretending to be this person.
The second problem is
that we have a very big technical infrastructure---
different servers,
different social media channels
that the C3S uses,
and then we sometimes have to,
for example, send login information
or update it
and when you want to do that securely
over the Internet
then that can only be done with encryption
which is why we also use GPG for these types of things.
We don't have an explicit adversary
that we are consciously protecting ourselves against
it is rather a type of
insurance for us.
Ignoring the whole NSA thing---
and that you know
that emails are collected
and automatically scanned, etc., etc.
ignoring that---
it is clear to us that email
that have something that might be even remotely sensitive
simply have to be encrypted.
In general.
So, if I could
I would encrypt every single one of my private emails.
That doesn't work in practice
because not every person
who I communicate with
also uses encryption.
But a lot---and increasingly more.
And I think
that one doesn't need
an explicit adversary
or something like that
to convince yourself
that a mail
belongs in an envelope.
That is something which goes without saying.
We don't assume
that the GEMA is spying on us,
but why take the risk?
That is, when it is possible with very little effort
---yes, there is some work---
but when it is possible with very little effort
to be certain
that even when an email
lands in the wrong hands
that that person can't actually read the content
why would you not encrypt?
So, I just don't understand
how other organizations
accept that risk.
The C3S uses GPG
to check the integrity and the authenticity of messages,
because when an organization like us,
an organization that communicates over the Internet,
that has to rely on the authenticity
of a request to do something,
that that request really came
from the person
in the from field,
then you need
a technical solution,
because you can't simply do everything
that arrives in your inbox
as otherwise your enterprise won't survive for very long.
I really think
that the whole signature thing---
that is, authentication---
is much too much in the background
in the whole debate.
Sure, at the moment, it revolves
---also, thank God, propelled by the whole Snowden revelations---
around analyzing the content
and that this information
---the information in the content---
could be sensitive,
but, ignoring that,
even if there isn't anyone who
explicitly wants you data,
the question of whether an inquiry or a request
that is received by email
really came from the person
who allegedly sent it
is, I think, in everyday life
much more relevant.
And that was, honestly, the way
which I could convince the others on our team
to learn how to use GPG.
What I did is
---before we started encrypting everything---
I sent a mail to one of our mailing lists
and simply set the from field
to one of the other team members.
The message didn't contain anything important---
it was just an email
that I sent to this list
and it basically just said "hallo."
And this other person
saw this email
and shortly thereafter sent an email
"oh, my email account has been hacked
"I've changed all of my passwords,
"I need to check
"whether anything else happened."
Then I said
"No, your email account
"was not hacked.
"You don't need to hack an email account
"to forge the sender.
"Every email program can do that.
"That is really easy".
And this simple example
made everyone aware
how really easy it is
to pretend to be someone else.
And it is there that I see the greater danger.
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