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1. Open Command prompt as Administrator. XP users dont require Administrative mode. 
2. Now type this command and press enter- net user
3. Now type another command and press enter- net user Administrator *
4. Type the new password and press enter.
5. Retype the password and press enter.
6. If password is changed then you will see the message- the command completed successfully. 

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Higher reps, dont prevent muscle gain, ladies (img. fighterdiet.com)

Squatting will always remain the most versatile muscle builder & fat shredder

Optimizing Rest for Size and Strength Gains

Alternating Squat & BP - Productive?

Farmers Walk or Squat? Is Strong- men T. For You?

Full ROM ? Full Gains - Form Counts!

Battle the Rope to Get Ripped & Strong

Up Your Squat by 25% With Sodium Bicarbonate

• a strength-type resistance training routine (ST)
• a hypertrophy-type resistance training routine (HT)

Table 2: Overview of the exercise selection and sequence (Schoenfeld. 2014)

Scientifically accurate, but maybe not 100% realistic: Usually you will see trainees train with an overall higher volume, when they are using 3x10 vs. 7x3 routines. As logical and necessary the standardized volume may be - from a practical point of view its not realistic to equate both arms for volume-load. This does not mean that the results of the study at hand are irrelevant, but it does mean that they dont necessarily reflect the way advanced trainees train.

Figure 1: Pre- vs. post changes (%) in biceps thickness, bench press and squat performance (Schoenfeld. 2014)

• Chestnut, James L., and David Docherty. "The effects of 4 and 10 repetition maximum weight-training protocols on neuromuscular adaptations in untrained men." The Journal of Strength & Conditioning Research 13.4 (1999): 353-359.
• Schoenfeld, B. et al. "Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men." Journal of Strength and Conditioning Research (2014). Publish Ahead of Print

Nicotine gums are made for smokers. Smokers are leaner than no-smokers. Chewing nicotine gums helps you lean out... broscience? Logic? Or bullshit?

You can find more True or False articles at the SuppVersity

Pasta "Al Dente" = Anti-Diabetic

Vinegar & Gums for Weight Loss

Teflon Pans Will Kill You!

Yohimbine Burns Stubborn Fat

You Can Wash Pesticides Away

High Volume Diet = Success

Figure 1: Body weight and food intake in 13 week rodent study with 0.4mg/kg and 0.8mg/kg (right) of nicotine administered in solution or saline control thrice daily (Schechter. 1976)

Figure 2: (a) Male body weights before, during, and after nicotine or saline administration; (b) Female body weights before, during, and after nicotine or saline administration (Grunberg. 1987)

Ladies, beware! The non-food related weight loss could be a "male only thing"! According to Grunberg et al. "the nicotine-related changes in body weight were accompanied by changes in bland food and water consumption" in female rodents - as the authors point out, a significant difference to previous studies (Grunberg. 1986). Accordingly, a follow-up study showed: "The body weight of females that had received nicotine were indistinguishable from controls up to 4 months after cessation of nicotine. The body weight of males that had received 12 mg nicotine per kg per day remained lower than controls." (Grunberg. 1897). Notably, the dreaded weight regain occured in male & female rodents (Figure 2)!

• Figure 3: Plasma leptin levels in non-smokers, long-term nicotine gum users and smokers after adjustment for age and body composition (Eliasson. 1999)

  the increase in leptin levels researchers from the Sahlgrenska University Hospital in Göteborg (Sweden) observed in a 1999 study in 73 subjects: 23 non-smokers, 31 smokers and 19 long-term nicotine gum chewers (NGCs) with similar ranges of age, body mass index (BMI) and per cent body fat. As the authors of the corresponing paper point out, "[t]he increased leptin levels may be an important reason for the lower body weight in smokers." (Eliasson. 1999). Unfortunately "long-term" is nothing you would associate with the use of nicotine gums as diet adjuvant.
  
  As suggestive as they may be, the increases in leptin are thus probably not relevant for short term decreases in body weight - or even better body fat - as you would expect them, when youre dieting.
• the association with hyperinsulinemia and insulin resistance the same Swedish researchers from the Sahlgrenska University Hospital observed in a previous investigation (Taskinen. 1996) clearly suggest that the chronic consumption of nicotine leads to insulin resistance, metabolic abnormalities associated with the insulin resistance syndrome, and increased cardiovascular morbidity.
  
  On the other hand, we are - I cant repeat that often enough - not talking about the chronic use of nicotine gums, but their (ab-)use for 4-6 weeks to propel your fat loss results. Eventually, the results are thus as irrelevant as the previously mentioned beneficial effects on leptin (see previous bullet-point).

• Figure 4: Thermogenic effect in 150min after the ingestion of nicotine and / or caffeine (Jessen. 2003)

  the "pronounced" thermogenic effect researchers from the The Royal Veterinary and Agricultural University in Denmark observed in their 2003 study. Aside from scientific evidence that the administration of nicotine has thermogenic effects, the second important result of the study at hand is the observation hat the thermogenic effects  of 1 mg nicotine (measured over 150 min after the ingestion) can be (almost) doubled, if the nicotine is administered in conjunction with 100 mg of caffeine (Jessen. 2004).
  
  Its also important to note that "[i]ncreasing the nicotine dose to 2 mg does not increase the thermogenic effect but produces side effects in most subjects." (Jessen. 2003) More is thus, as so often, not better for nicotine (a similar non-linear dose-response effect was observed with cigarettes, as well; cf. Collins. 1996). A previous study by Collinset al. (1994) found a 7.5% increase in resting energy expenditure with 200mg of caffeine and a similarly low amount of nicotine, i.e. 0.8mg of nicotine from cigarette smoke over a 3h period.

Figure 5: The increase in thermo- genesis due to 4x20µg intranasal nicotine is impressive in men, non- significant in women (Perkins. 1996)

Do men better sniff their nicotine?! While snuff is obviously not identical to an intranasal nicotine spray, the results Perkins et al. present in their 1996 study which investigated the effects of 4x20µg/kg nicotine that was administered intranasally every 30 minutes for 2h after the consumption of tonic water or alcohol are quite impressive... well, at least in men. In contrast to the male subjects in whom the nicotine only increased the energy expenditure by almost 13%, the 3.8% increase in the female study subjects was not significant! Whether thats a result of the absolutely lower dosage (remember the nicotine was dose per body weight) or a true sex-difference is uncertain.

Figure 6: Negative effects of nicotine on insulin sensitivity occur only in diabetics (Axelsson. 2001)

• Albanes, Demetrius, et al. "Associations between smoking and body weight in the US population: analysis of NHANES II." American Journal of Public Health 77.4 (1987): 439-444.
• Axelsson, T., et al. "Nicotine infusion acutely impairs insulin sensitivity in type 2 diabetic patients but not in healthy subjects." Journal of internal medicine 249.6 (2001): 539-544.
• Benowitz, Neal L., Anna Hansson, and Peyton Jacob. "Cardiovascular effects of nasal and transdermal nicotine and cigarette smoking." Hypertension 39.6 (2002): 1107-1112.
• Chen, Hui, et al. "Cigarette smoke exposure reprograms the hypothalamic neuropeptide Y axis to promote weight loss." American journal of respiratory and critical care medicine 173.11 (2006): 1248-1254.
• Collins, L. C., et al. "Effect of caffeine and/or cigarette smoking on resting energy expenditure." International journal of obesity and related metabolic disorders: journal of the International Association for the Study of Obesity 18.8 (1994): 551-556. 
• Collins, Lynell C., Jerome Walker, and Bryant A. Stamford. "Smoking multiple high-versus low-nicotine cigarettes: impact on resting energy expenditure." Metabolism 45.8 (1996): 923-926.
• Dallongeville, Jean, et al. "Cigarette smoking is associated with unhealthy patterns of nutrient intake: a meta-analysis." The Journal of nutrition 128.9 (1998): 1450-1457.
• Eliasson, Björn, and Ulf Smith. "Leptin levels in smokers and long?term users of nicotine gum." European journal of clinical investigation 29.2 (1999): 145-152. 
• Etter, Jean-François. "Addiction to the nicotine gum in never smokers." BMC public health 7.1 (2007): 159.
• Grunberg, Neil E., Deborah J. Bowen, and Suzan E. Winders. "Effects of nicotine on body weight and food consumption in female rats." Psychopharmacology 90.1 (1986): 101-105.
• Grunberg, Neil E. "The effects of nicotine and cigarette smoking on food consumption and taste preferences." Addictive behaviors 7.4 (1982): 317-331.
• Grunberg, N. E., S. E. Winders, and K. A. Popp. "Sex differences in nicotines effects on consummatory behavior and body weight in rats." Psychopharmacology 91.2 (1987): 221-225.
• Jessen, Anna B., Søren Toubro, and Arne Astrup. "Effect of chewing gum containing nicotine and caffeine on energy expenditure and substrate utilization in men." The American journal of clinical nutrition 77.6 (2003): 1442-1447.
• Jessen, A., et al. "The appetite?suppressant effect of nicotine is enhanced by caffeine*." Diabetes, Obesity and Metabolism 7.4 (2005): 327-333. 
• Mundal, H. H., K. Gjesdal, and P. Hjemdahl. "Acute effects of low dose nicotine gum on platelet function in non-smoking hypertensive and normotensive men." European journal of clinical pharmacology 47.5 (1995): 411-416. 
• Lupien, John R., and George A. Bray. "Nicotine increases thermogenesis in brown adipose tissue in rats." Pharmacology Biochemistry and Behavior 29.1 (1988): 33-37.
• Perkins, Kenneth A., et al. "Metabolic effects of nicotine in smokers and non-smokers." Problems of Drug Dependence 1989 (1989): 469.
• Perkins, Kenneth A., Joan E. Sexton, and Amy DiMarco. "Acute thermogenic effects of nicotine and alcohol in healthy male and female smokers." Physiology & behavior 60.1 (1996): 305-309.
• Rigotti, Nancy A., and Kim A. Eagle. "Atrial fibrillation while chewing nicotine gum." Jama 255.8 (1986): 1018-1018.
• Schechter, Martin D., and Peter G. Cook. "Nicotine-induced weight loss in rats without an effect on appetite." European journal of pharmacology 38.1 (1976): 63-69.
• Taskinen, Marja-Riitta, and Ulf Smith. "Long-term use of nicotine gum is associated with hyperinsulinemia and insulin resistance." Circulation 94.5 (1996): 878-881.

Vegetarian athletes do lack carnitine in their diets and muscle, but whether this has significant effects on their performance appears to be questionable based on the results of the study at hand.

Getting enough protein is still a problem for some vegetarians

Protein Timing DOES Matter!

5x More Than the FDA Allows!

Protein requ. of athletes

High EAA protein for fat loss

Timed Ingestion for Better Gains

Less Fat, More Muscle!

Figure 1: Study design (left) and total skeletal muscle carnitine levels according to biopsy (right | Novakova. 2015)

Figure 2: None of the metabolically or performance relevant parameters changed sign. (Novakova. 2015).

The more choline the better the carnitine retention. The question is however: If the levels already increased and there still was no effect - would adding choline actually make a difference?

Bottom line: The good news is that vegetarians can easily compensate their lack of dietary carnitine by supplementing with 2g of l-carnitine tartrate per day. The bad news is that this is without consequences on any of the relevant metabolic and/or performance markers.

In view of the fact that the l-carnitine was consumed immediately after breakfast and dinner, i.e. in a period where insulin was high and could help shuttle the carnitine into the muscle, its questionable whether the addition of choline, of which you as a SuppVersity reader know that it increases the muscular carnitine retention, would have yielded significantly different results. It may have helped to elevate the carnitine levels in the muscle of the omnivore control subjects, but its unlikely that it would have changed the non-existent effects the increase in muscular carnitine pools in the vegetarians had on their metabolism and physical performance | Comment on Facebook!

• DiNicolantonio, James J., et al. "L-carnitine in the secondary prevention of cardiovascular disease: systematic review and meta-analysis." Mayo Clinic Proceedings. Vol. 88. No. 6. Elsevier, 2013.
• Koeth, Robert A., et al. "Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat, promotes atherosclerosis." Nature medicine 19.5 (2013): 576-585.
• Micha, Renata, Sarah K. Wallace, and Dariush Mozaffarian. "Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus a systematic review and meta-analysis." Circulation 121.21 (2010): 2271-2283.
• Novakova, Katerina, et al. "Effect of l-carnitine supplementation on the body carnitine pool, skeletal muscle energy metabolism and physical performance in male vegetarians." European Journal of Nutrition (2015): 1-11.
• Wang, Zeneng, et al. "Gut flora metabolism of phosphatidylcholine promotes cardiovascular disease." Nature 472.7341 (2011): 57-63.