Facts and misconceptions in fitness: how to get the most out of your workout. How to get the best results: seven reasons why compound exercises are better

You work hard all week, but the results of your work are still not impressive. Perhaps the problem is a lack of focus and planning. Or you need to create a plan that will help you get more done in less time. After all, having the right work plan is one of the keys to being productive. And these ideas will help to compose it.

1. Set aside a little time each week to prioritize goals for the next week, month, quarter.
2. Use notifications to remind you of future tasks.
3. Reduce the length of your meetings to .
4. Stick to the same daily routine. High productivity comes from perseverance, not luck.
5. Stay in . If you feel overwhelmed, it may not be because of the number of tasks, but because you try to think about several of them at the same time.
6. Ignore mail and devote a limited amount of time to it each day.
7. Do one task at a time.
8. Write a list of antitasks. It should include everything that you should ignore on the way to the goal.
9. Don't say yes to every request. You want to please everyone, but in the end your productivity will suffer.
10. Saying "no" is helpful. Minimum distractions, concentration and maximum results.
11. Multitasking only works on iOS and Android.
12. Prepare ahead of time for meetings and try to minimize the amount of information you share.
13. Use task managers like , or .
14. Set a goal for yourself to complete all the tasks you set before the end of the day.
15. Record all thoughts, conversations and activities in a diary for a week. Reviewing your records will help you determine the most productive time to work.
16. Outsource everything you can't do perfectly. Focus on your strengths.
17. Reward yourself for reaching your goals.
18. Use a calendar and don't try to remember your daily routine.
19. Dictate reminders, notes and tasks by voice to your smartphone.
20. If the project seems too big, break it down into subtasks.
21. Spend the first 30 minutes of your day planning.
22. Follow the 80/20 rule: 20% of the tasks you complete produce 80% of the result. Focus on those tasks.
23. Be realistic in setting deadlines.
24. Plan to spend at least 50% of your time on the thoughts, activities, and conversations that will bring the greatest results.
25. It is important to organize the day in such a way that the activities coincide with your biorhythms. Determine when you work best: in the morning or in the evening.
26. It is easier for the brain to perform sequential tasks that are similar to each other. Therefore, try to group tasks related to calls, mail and other things.
27. Getting out into the fresh air is extremely beneficial.
28. During breaks, you should engage in distracted activities and try not to think about work.

In this article, we will look at how to squeeze the maximum win rate in those situations when we have an overpair post-flop and illustrate this with the example of 3 typical hands.

How do you play your overpairs after the flop? A few years ago, the following statement was popular: Play them fast or you'll miss out on value.“.

Despite its simplicity, in most situations this will be a good recommendation. essence this council is to get maximum value when you are most likely ahead of your opponent.

However, nothing is easy in poker, so let's look at some more tips to help you increase your postflop overpair winnings.

1. Consider Stack Depth When Choosing Bet Sizing

If we 3bet preflop, then postflop we should usually use a bet sizing that allows us to go all-in on the river without overbetting. This is easy enough to do in 100bb stacks, as we only need to bet 60% of the pot on each street to bet on the river.

However, if the effective stack size is a little deeper than 100bb, then we will have to use a larger bet size to get on the river. If the stack size is much deeper, then we will have to use overbets.

Let's take a look at the hand Ryan Fee played against Garrett Edelstein on Live at the Bike:

Comment by Douglas Polk:

On a given draw flop, we want to bet kings 100% of the time and choose a big bet size.

Ryan bets out $3,300 (~60% of the pot) to which Garrett calls.

Turn ($12,175):

On the turn, Ryan overbet $16,000.

Comment by Douglas Polk:

The turn is a great place to overbet because Garrett's range has a lot of different draws and few flopped sets. Our kings are also blocking in Villain's range, meaning hands that will definitely fold on the turn. At this point, Garrett either has a made hand or a strong draw that can call.

Ryan can balance his overbet for value on the turn with bluffs like or (depending on what range he has overall).

Garrett calls again.

River ($44,175):

Ryan shoves for $39,350 and Garrett calls with .

Comment by Douglas Polk:

Having overbet on the turn, Ryan can go all-in on the river for 90% of the pot.

As far as river shove is concerned, this play is mandatory here. For Ryan to be behind Villain's range, Garrett would have to have a slowplay set on the flop (unlikely), a set on the river (unlikely), or pocket aces that didn't show up on all streets (also unlikely).

2. Slowplay with the Least Vulnerable Overpairs Occasionally

As already mentioned, we should generally try to play our overpairs quickly. However, sometimes there will still be situations for slowplay. Slowplay in such spots will be profitable due to the fact that:

• It amplifies our check spectrum;
• It provides the opportunity to make large value bets on later streets after checking on the previous street;
• He can provoke opponents to bluff (especially important when an aggressive player acts as an opponent).

Consider Douglas Polk's hand against Daniel "DANMER" at Live at the Bike:

Comment by Douglas Polk:

Sometimes it's a good idea to check our strong hands on such dry textures. However, I like to check here with less vulnerable hands (JJ or AA) rather than KK or QQ.

When the effective stack size is 1.5x the pot, we should use a small c-bet (~25% of the pot) as our 4bettor.

Douglas c-bets to $2,800, Daniel calls

Turn ($16,200):

Daniel checks again

Comment by Douglas Polk:

The turn card is fantastic for us. When middle pair pairs in a 4-bet pot, it will often mean Villain has KJs, QJs, or JTs, and these hands only have 2 outs right now. Moreover, the turn does not create any FD, so AsQs or , which Villain could have floated on the flop, now have very little equity.

Given Villain's low equity combined with very little money left in stacks relative to the pot, this spot would be great for checking. This play allows us to increase the effectiveness of our river bluffs after the turn check and gives our opponent an opportunity to bluff the river if he floated the flop.

Douglas checks behind

River ($16,200):

Daniel shoves, Douglas makes a quick call

Daniel shows

3. Don't let a check-raise on the flop stop you from betting big on the later streets.

Check-raising after a c-bet on the flop always makes us wonder if we are hitting our opponent's set. However, if we call a check-raise and our opponent checks on the turn, we shouldn't be afraid to bet our overpairs.

Consider Douglas Polk's hand against Sean Deeb at Poker Night in America:

On the flop we c-bet against two opponents and get a check-raise from the BB.

Although mobile ads are generally very effective, this trend is starting to decline as the novelty factor disappears. That being said, mobile advertising can annoy people even more than most other forms of advertising.

To realize the benefits of the mobile segment, advertisers must focus on audience engagement and ad relevance while respecting privacy (with which mobile devices are often associated) and the ability to reward people in a way that is valuable and meaningful to them.

Mobile advertising is still a relatively new phenomenon, but increasingly active use smartphones and tablets for Internet access, advertisers are paying more and more attention to the potential of this segment. Many people go to social networks daily (if not hourly), and smartphones make this process even more personal and immediate. All this represents a huge opportunity for mobile advertisers, but there are also hidden pitfalls that should be avoided. This is exactly what the new review of Millward Brown is dedicated to.

HOW EFFICIENT IS MOBILE ADVERTISING?

Analysis of more than 450 mobile ads, incl. banners, videos, and apps from Millward Brown's Market Norms database shows that mobile advertising is effective. It typically scores higher on brand awareness, ad awareness, key message perception, attractiveness, and purchase intent than online advertising.

Source: Online Market Norms, last 3 years from Q4 2012, AdIndex Norms for Mobile from Q4 2012

Base:
Online (2,012 campaigns, 2,324,781 respondents),
Mobile: Mobile - total (320 campaigns, 221,548 respondents)

This result is most likely due to several factors: the novelty of mobile advertising, the fact that mobile ads take up a larger screen share than online ads, and more focused attention due to screen size and technology limitations.

The novelty factor passes:
Mobile advertising metrics show a downward trend

Base: 2008 (22 campaigns), 2009 (39 campaigns), 2010 (65 campaigns), 2011 (68), 2012 (117)
Difference ()=Viewers - control group

As the gap between mobile and online advertising narrows, improving mobile creative becomes more important. Materials available in the Millward Brown database show that the best examples of mobile advertising can increase brand awareness by 17%, brand appeal by 14%, and purchase intent by 18%. Conversely, the most ineffective ad examples can have a negative impact on the brand.

Source: Millward Brown, AdIndex Norms database for mobile advertising from Q4 2012

Base: Mobile - total (117 campaigns), (64,722 respondents).
Difference (_)=Viewers - control group

WHAT MAKES MOBILE ADVERTISING ATTRACTIVE TO CONSUMERS?

The attitude towards advertising on mobile devices is much less positive than in relation to most other media; Millward Brown's AdReaction 2012 study, covering 18 countries, shows that attitudes towards advertising on mobile devices were hardly more favorable than towards unsolicited email advertising (i.e. spam). The situation may improve as awareness of mobile advertising develops. But despite this, since many people are still new to the idea of ​​mobile advertising, and because this platform offers its own unique set of features, advertisers and agencies should stop and think before simply launching their online mobile campaigns.

Source: Millward Brown

However, while most mobile advertising formats are generally unfavorable, posts in social media newsfeeds are perceived more favorably than others.

With the exception of newsfeed posts, there is almost no difference in the perception of other mobile ad formats.

Source: Millward Brown

At the same time, the data by category vary greatly. In general, people are more interested in receiving mobile advertisements for the services and offers of online shopping sites, newspapers, magazines and local restaurants than advertisements for beverage companies or car companies. However, this problem can be overcome with appropriate targeting.

Mobile users want content from many categories
What companies or brands would you most like to see advertised on your mobile devices?

Sample: smartphone and/or tablet users, average data
Source: Millward Brown

FACTORS FOR A SUCCESSFUL MOBILE CAMPAIGN

Through database analysis and qualitative research results, Millward Brown identified the factors that contribute to the success of mobile advertising. However, these elements cannot be considered a recipe for guaranteed success - they can be corrected if there are serious creative arguments. In addition, other factors (such as targeting) must be in place to be successful.

Involvement

The need to engage the audience in communication is one of the key factors that emerges from qualitative assessments of the most successful examples of mobile advertising. If consumers like advertising or are involved in it (for example, through humor), or if they have the opportunity to determine further development, then such advertising is more likely to be successful.

Relevance / Relevance

One of the key advantages of mobile advertising is the ability to adapt the advertising message to the specific time and place where the contact with the consumer takes place. Advertisers can use this opportunity in several ways, depending on their product category and circumstances. Time and place are often critical in situations such as when people are looking for restaurants. If you're representing a credit card company, knowing that your potential customers are currently at the mall or car dealership, you can tailor your ad message accordingly.

Another way to ensure relevance is through contextual targeting. One of clear examples: A mobile site for a fashion magazine where viewers were greeted by a full-page ad for a fashion brand.

Showing respect

Given this attitude towards mobile advertising, it is especially important in this segment to show respect. Don't interrupt people. Be careful - wait for a natural break before offering your message to viewers. People are only willing to be distracted by your message for a short time, and then they want to get back to what they were doing, so a 30-second commercial break is unlikely to be received positively. Think about the relationship you are trying to build. Don't bombard people. Avoid all sorts of "tricks and tricks" that may displease the audience. Avoid complex processes that can take a long time or drain your battery. Finally, clearly and clearly show how you can turn off this ad.

Reward

Generally, mobile advertising results are better when the ads offer coupons, games, and premium content. Five ad campaigns that Millward Brown researched for the SessionM mobile ad loyalty network outperformed other mobile ads.

Statistically significant difference between control group and viewers at 90% confidence level

Working from home may seem like a dream: no need to spend time and money on travel and business lunches, there are no annoying colleagues and office routine around. Professionals know what a pleasure it is. You can choose the pace of tasks, put a comfortable chair and not suffer from tasteless office coffee. But there are a number of disadvantages in this ideal picture, the main of which is a lot of distractions. Constantly near household chores, TV, children, animals.

How to set boundaries between home life and work? How to achieve maximum performance? These 15 rules will help you solve problems productively.

Rule number 1: arranging a comfortable workplace

Ideal if you have a private office or a separate desk for work. It is important that the work area is used only for its intended purpose. Create a calm atmosphere, remove unnecessary objects that distract attention. Take care of a comfortable chair or armchair so as not to have problems with the spine. You can work both at a full-fledged workplace, and equip a small area-stand for a laptop. The person working from home has unique opportunity provide yourself with the most comfortable things, and not put up with office standards.

Rule #2: Determining Working Hours

Due to being at home, it is not easy to clearly create a minute-by-minute schedule. It is especially difficult for those who have small children at home. In this case, it is necessary to delegate the authority to care for babies to someone else, and schedule the day yourself according to the mode that is convenient for you. Imagine that you are at a standard job and plan your day. Arrival at workplace- strictly according to the schedule. Don't relax!

Rule number 3: constant contact with colleagues and superiors

Working from home does not involve frequent face-to-face contact with colleagues and boss, so it is important to constantly check email, read all messages and be active. You need to make it clear that you are available throughout the working day.

Rule number 4: lunch on a schedule

Lunch break should be mandatory. You can order food, prepare a fresh dish or reheat leftovers from last night's dinner. Try to eat light but nutritious food. The main thing is to reboot, give the body a rest and recharge for new things. Limit the time for lunch, it should not be long.

Rule #5: Don't clean during work hours

Remember: you are at work, you have a schedule. Switching to laundry / cleaning / cleaning scatters attention and does not allow you to focus on business. All household chores must be transferred to non-working hours or weekends. These things are best planned in advance.

Rule #6: Keep assignments to a minimum

Sometimes home office workers choose to do family chores (grocery shopping, shopping) during business hours to free up the day off. But this is fraught with conflicts: the authorities may need you or you may need an urgent revision of the project, an urgent call and a host of other force majeure circumstances. You can have time to finish personal business at lunchtime or warn colleagues in advance that you will not be there at a certain time.

Rule number 7: constant self-control

Discipline is the hardest thing about working from home. But you need to set yourself up in such a way that there should be the same order in your head as if you had to go to the office early tomorrow morning. Sanity must always come first. Work as you please: some people like to cope with complex tasks, leaving the simple for later, others - on the contrary. Personal feelings should tell you what is best for you. All people have different abilities to perceive information, so it is impossible to say unequivocally which option will be most appropriate in a particular situation.

Rule #8: Get out of the house at least once a day

An ordinary office worker is forced to leave the house every day to get to the place of work. If you work at home, it is easy to stay at home all day: you can make purchases in online stores, order food delivery and services. It's tempting but wrong. It is recommended to take daily short walks at least around the block. If there is absolutely no mood or opportunity to go out, you can just breathe fresh air on the balcony and ventilate the room well.

Rule #9: Delegation

When discussing the work schedule, it was already mentioned the need to shift the responsibility for childcare to assistants or a nanny. This principle also applies to pet care. Use this time to focus on your work as much as possible. Many relatives may tell you that you are at home anyway, why not combine work and care for children or animals. You can be sure that productivity will drop significantly if you are constantly distracted by the requests of children, feeding them and putting them to sleep. Do not agree to such conditions if you want to achieve maximum results in your work.

Rule #10: Be professional

A true professional will never come to a meeting in untidy clothes or with a wrinkled hairdo. Therefore, be a professional: do not sit at your desk in pajamas and room slippers, do not fall for the temptation to spend the day relaxed - this has a detrimental effect on the productivity of the day. You will get better results if you dress neatly and bring your appearance in order. You will become more confident in answering phone calls and will feel more collected.

Rule number 11: the availability of reliable equipment

Technological progress must settle in your home. A few things to help you be as productive as possible: a modern computer, a home printer, a hands-free headset, a reliable and fast Internet connection, applications for correspondence and schedule and customer management. Without these things, your working day simply will not take place.

Rule #12: Make a to-do list

The main advice - you can not enter a new day blindly. It's important to make a to-do list. Priority is always given to urgent matters that cannot be delayed. It is most effective to plan things in advance in the evening.

Rule #13: Setting Clear Boundaries

Work hours are for work only, just like the workspace is for business only. At the end of your working day, the schedule of which you set yourself, you can confidently "close the door" and go to rest. Don't stay up late unless an emergency requires it. Otherwise, the productivity of the next working day will be significantly reduced.

Rule #14: Rewards

One of the most rewarding benefits of working from home is the ability to reward yourself without the prying eyes of co-workers. You can come up with your own reward system - it can be pleasant things, purchases or dessert. It is important to follow the sequence of actions and reward yourself honestly, otherwise the whole point of the idea will be lost.

Rule #15: Family support

Try to explain to your family the specifics of your activity and enlist their support. Be aware of your work schedule and times when they may disturb you. If the hints do not help, a win-win option will help - a door with a lock and a "Do Not Disturb" sign.

The health and longevity of a person directly depend on his lifestyle, in which adequate and regular physical activity plays a key role. In order to provide the body with such a load in the conditions of modern life, many enroll in sports sections and gyms or train at home. But it often happens that such activities do not bring the expected results, especially if final goal workouts - effective weight loss, and there comes a disappointment in the sport. There can be many reasons for this state of affairs and, of course, each case must be considered and analyzed individually. But experts say that often the reason for the lack of effectiveness of fitness training is the elementary incompetence of most people in the basics of fitness and physiological processes in human body. In this information age, a huge number of novice athletes are still in the thrall of delusions and doubts. Therefore, it is high time to understand the basic truths and myths of fitness in order to get the maximum benefit from training.

This truth is well known, proven scientifically and in practice: people who regularly perform any physical exercise live longer than those who ignore such activities. In addition, sports fans noticeably better quality life, they are less worried about various diseases, excess weight and stress.

The most important thing is to choose the right type of activity, taking into account the presence of possible contraindications, and correctly distribute physical activity, taking into account individual physiological parameters (age, body type, degree of fitness). The quality of training does not depend too much on the place where they are held, but directly on the consistency and regularity, as well as on having fun during and after classes. Therefore, when choosing the direction of fitness, you should also take into account your own preferences, so that classes bring joy, not irritation. If you like dancing - you can dance or do rhythmic gymnastics, if you don’t like running - it’s better to choose cycling or doing physical exercises with a rope.

Muscle pain, or krepatura, after fitness classes is a frequent subject of controversy for novice athletes. Some consider the appearance of krepatura a sign of the effectiveness of training, others argue that muscle pain is evidence of microtrauma of muscle fibers, and there should not be such reactions of the body with a properly selected load intensity and technically correct exercise. Both of them are partly right, therefore, the issue of muscle pain during and after training should be studied in detail.

It goes without saying that exercise should not cause pain. If this happens, then this indicates an incorrectly selected load and incorrect execution technique, which is fraught with injuries. Therefore, when pain and an unbearable burning sensation in the muscles appear, which occurs during microfractures of muscle fibers, you should stop performing the training element or the entire fitness training. During and after the session, there may be a feeling of some discomfort in the muscles and general fatigue, but, in no case, sharp pains.

As for muscle pain in the following days after training, this phenomenon is explained by the accumulation of lactic acid in muscle tissues, the production of which is stimulated by intense physical activity. Therefore, on the one hand, krepatura can really indicate that the training time has not been wasted, and on the other hand, it can indicate excessive loads. To prevent krepatura, fitness experts recommend gradually increasing the load, evenly distributing it, combining a variety of exercises, and strictly adhering to the frequency of training. If, nevertheless, belated pains in the muscles appear, then in order to get rid of them, it is necessary to increase blood flow to the muscles in order to “wash out” lactic acid from the tissues.

The quantity and quality of physical activity to achieve the desired results

The regularity and consistency of training is an important factor in performance, especially when it comes to sports for the purpose of effective weight loss. But the measure is necessary in everything. A fanatical passion for sports can only be useful to professional athletes. In other cases, the result does not depend on the amount of time spent on fitness, but on the quality of the training itself, which is manifested in the literacy of the training program and the technically correct execution of the exercises.

To keep the muscles in good shape, for most people, morning exercises or general strengthening physical activity for 20-30 minutes may be enough. To solve problems with the figure, the optimal frequency and duration of classes is 1-1.5 hours three times a week. The body needs time to recover, without which you should not expect the positive results of muscle building or effective weight loss. In addition, training for wear and tear, you can only harm your health, and not strengthen it.

Power plays huge role in maintaining the health of the body and achieving the results of training. For example, effective weight loss is possible only with a combination of proper nutrition with physical activity, and a diet for building muscle mass has a number of its own characteristics. At the same time, the obligation to take special sports nutrition and drinks during fitness is greatly exaggerated and is more of a successful marketing move by manufacturers than a real necessity if professional sports are not included in the plans.

For most people, when doing regular exercise, it is enough to adhere to the principles of a healthy and balanced diet in order to provide all the body's nutritional needs, and also remember to keep the fluid intake to maintain metabolic processes. At the same time, you need to be prepared for the fact that fat cells, although they will be split, but the readings of the scales can be unpleasantly surprising. This is due to the formation of muscle cells in the place of the fatty layer, which are heavier than fat, although they occupy a smaller volume. Therefore, the statement that fitness classes can help get rid of extra pounds is not entirely true. Due to regular training, the figure will become slimmer and fit, but the number of kilograms may remain the same, so the results of work in the gym should be judged by a decrease in body volume, and not by weights.