A Hierarchy of Human Needs at 10:14 AM

To reach our full potential, some human needs must be fulfilled. Growing up in an environment without these needs, we grow up automatically without realizing that our needs have not been met and are not being met. We often feel confused and chronically unhappy.

Following is a hierarchical list of 20 factors or conditions called “human needs”:

1. Survival

2. Safety

3. Touching, skin contact

4. Attention

5. Mirroring and echoing

6. Guidance

7. Listening

8. Being real

9. Participating

10. Acceptance

11. Opportunity to grieve losses and to grow

12. Support

13. Loyalty and trust

14. Accomplishment

15. Altering one’s state of consciousness, transcending the ordinary

16. Sexuality

17. Enjoyment or fun

18. Freedom

19. Nurturing

20. Unconditional love

Meet New 9XM Dude BADSHAH BHAI at 6:14 PM

My name :Badshah Bhai

Star Sign :Cancer

Favorite Food : Tandoori Chicken

Favorite Sport : Singing

Pet hates : School Teachers

Favorite Rock Band : The Betel Nuts

Favourite Singer : Nusrat Fateh Ali Khan

Badshah Bhai is a huge fan of the ultimate Baadshah of India – Shahrukh Khan. He believes he too is a huge superstar like his idol – King Khan and thinks that Bheegi Billi is the biggest loser.

Badshah Bhai loves the singing style of Nusrat Fateh Ali Khan and tries to sing the popular Bollywood songs in his own peculiar style.

The Betel Nuts in their free time are Badshah Bhai’s backing band.

The Biggest Health Danger To Men at 5:25 PM

Thirty minutes of exercise a day can significantly lower your risk of major disease.

Nearly 75 million Americans have a potentially life-threatening disease—and 28 percent don't even know it. According to a new study from the National Heart, Lung, and Blood Institute (NHLBI), more adults than ever in the U.S. have high blood pressure. In fact, it is now the leading risk factor for heart disease and stroke worldwide. And here's the scariest part: Because it doesn’t usually cause symptoms, by the time some people realize they have high blood pressure (a.k.a. hypertension), it already may have caused significant damage in the form of heart disease, stroke, vision or kidney problems, or, in men, erectile dysfunction.

Men are most at risk to go untreated, according to a recent study by the University of Texas Southwestern Medical Center in Dallas. Young to middle-aged men are the most likely to be unaware of the problem, since many don't go to a doctor unless they feel sick. "Because it's not associated with any specific symptoms early in its course, high blood pressure is not something that typically takes someone to a physician’s office," says Dr. Daniel W. Jones, a former president of the American Heart Association and dean of the School of Medicine at the University of Mississippi. "It just doesn’t get your attention." But it should. There's a reason high blood pressure is called "the silent killer."

LOWER YOUR RISK

As people live longer, their risk of developing hypertension (defined as blood pressure of 140/90 or higher) increases, particularly after age 45. "Overweight and obesity are a big part of the increasing prevalence," says Dr. Jeffrey Cutler, a consultant to the NHLBI and National Institutes of Health (NIH). "The increasing consumption of salt in our diets may be a factor too, because obesity raises a person’s sensitivity to the blood-pressure-raising effects of salt." There are steps you can take to reduce your risk, though, no matter what your age or current health. "In the vast majority of people, a very healthy lifestyle can prevent hypertension," Dr. Jones says.

Lose weight

A study at the University of Padua in Italy found that overweight people who lost between 9 percent and 13 percent of their body weight experienced on average a 6.2-point drop in their systolic blood pressure (the top number) and a 3.6-point drop in their diastolic pressure (the bottom number)—improvements that were sustained six years later.

Change how you eat

Some people appear to be more sensitive to salt than others, putting them at higher risk for developing hypertension. Nevertheless, doctors recommend that most people lower their salt intake and increase their potassium. An easy way to do this is to follow the DASH (Dietary Approaches to Stop Hypertension) plan, which the NIH developed to lower blood pressure without medication. It has less salt, fat, and sugar than the typical American diet and includes fruits, vegetables, low-fat dairy foods, whole-grain products, fish, poultry, nuts, and seeds. The DASH plan is usually the first-line treatment, along with exercise, for people with pre-hypertension—unless they have a chronic disease such as diabetes or kidney problems, in which case they may be prescribed medication, too, Dr. Jones says. It also is recommended for those who have full-blown hypertension and are taking drugs to treat it.

Exercise regularly

Regular exercise can improve your aerobic conditioning, which will result in a healthy drop in blood pressure, explains Dom­enic A. Sica, M.D., a professor of medicine and chairman of clinical pharmacology and hypertension at Virginia Commonwealth University. It doesn't have to be vigorous: In a recent review of 26 studies, researchers at the Beth Israel Deaconess Medical Center and Harvard Medical School's Osher Institute concluded that low-impact exercises such as tai chi can reduce blood pressure. Meanwhile, a study at Syracuse University found that resistance training can lower blood pressure in those who have pre- or stage-1 hypertension.

Get enough sleep

"When you go to sleep at night, blood pressure typically drops 15 percent to 30 percent, and your heart rate can drop as much as 30 percent," says Dr. Sica. The overnight reduction can positively affect your blood pressure the next day. On the other hand, a short or fragmented night’s sleep can produce the opposite effect, increasing blood pressure the next day.

TREATMENT OPTIONS

Manage your medications

Several classes of drugs can be used to control hypertension, including diuretics, ACE inhibitors, angiotensin receptor antagonists, beta-blockers, calcium channel blockers, and a drug (approved in 2007) that inhibits renin, a kidney enzyme. In many cases, people will require two or more drugs to bring their blood pressure into the normal range. Because various drugs work in different ways, they can have a complementary, often synergistic effect in reducing blood pressure. Plus, if you use more than one, you usually can take a lower dose of each, which can help you avoid some of the potentially unpleasant side effects (such as swelling, flushing, and headaches), says Dr. Sica.

It is important that you stick with the medication regimen outlined by your doctor. If your blood-pressure readings still aren’t getting into the optimal zone, expect to have your prescriptions or dosages adjusted. "Sometimes you need to try different combinations of drugs until you find the one that works for you," Dr. Sica advises.

Monitor yourself

Doctors recommend that people with hyper­tension regularly monitor their blood pressure at home. Blood pressure can vary considerably, fluctuating as much as 30 percent over a relatively short period of time, depending on environmental conditions or what you’re doing, says Dr. Jones. Home monitoring can help you see how your blood pressure shifts throughout the day and is affected by various activities. Knowing what makes a difference can help you get your blood pressure into the target range.

WHAT THE NUMBERS MEAN

The only way to tell if you have high blood pressure before it takes a toll is to have regular checkups. Because pressure can vary throughout the day and be affected by whether you are standing or sitting, doctors will often take more than one reading during a single visit.

• Top number: Called "systolic pressure," it measures the pressure within blood vessels as your heart beats.
• Bottom number: This records "diastolic pressure," which happens between beats while your heart is at rest.
• Normal: Under 120/80
• Pre-hypertension: 120/80 to 139/89
• High blood pressure: Over 140/90

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Top 10 most effective exercises at 1:30 PM

Let’s face it: Some exercises are simply more effective than others. If you are going to make the effort to incorporate regular exercise into your life, then you want to get the most out of each workout session.

In order to help you get in the best shape of your life, Fitness Pro Raphael Calzadilla provides a top-10 list of the most effective exercises out there. You’ll notice he didn’t say the best.

“I tend to get a lot of requests for the best exercises from people who are really just looking for a magic bullet,” Raphael says.

It does take hard work to get in shape. Raphael recommends people follow a healthy meal plan and adopt an exercise regimen that includes both cardiovascular activity and resistance training. He also reminds people to consult their doctor before beginning any new exercise routine.

Raphael believes certain exercises stand out in terms of overall effectiveness. Most of the exercises he selected involve compound movements, which impact multiple muscle groups. Though isolated movements are also good, Raphael believes performing exercises with compound movements can give you the best bang for your workout buck.

“I also selected these exercises based on a balanced approach to overall fitness,” Raphael says. “Most people are out of balance with regards to strength and levels of flexibility.” If you choose, Raphael says you can do these 10 exercises as an individual workout. He recommends doing 10-12 repetitions for the upper-body exercises and 10-15 repetitions for the lower-body exercises.

CHEST

1. Dumbbell chest press: This exercise activates the muscles in the upper, middle and lower chest, as well as the shoulders and triceps. In order to complete this exercise, you need to lie on a flat bench with your spine in a neutral position. Now, hold a dumbbell in each hand at chest level with your upper arm parallel to the floor and your elbows facing outward.

Contracting your chest muscles, press both of your arms upward above the chest until they are almost fully extended, with a slight bend in both elbows. Slowly return to the starting position.

“It is important to maintain proper form throughout the movement,” Raphael says. “When you reach the top of the movement, do not fully lock your elbows. And be sure to contract the chest muscles, as opposed to just extending the arms.”

SHOULDERS

2. Dumbbell alternating shoulder press: This exercise impacts the entire range of muscles in your shoulders, as well as the biceps and triceps. Sit up straight on a bench with your feet comfortably resting on the floor. Hold a dumbbell in each hand and bend your elbows to a 90-degree angle with your palms facing forward. When you do this exercise, your hands should be slightly higher than your shoulders.

Contracting the shoulder muscles, raise one arm toward the ceiling and stop when your arm is fully extended, with a slight bend in the elbow. Slowly return your arm to the starting position. Raise and lower the other arm in the same manner. Alternate the right and left sides in order to complete the set.

“You don’t have to do one arm at a time,” Raphael says. “They can both go up at the same time.”

LEGS

3. Barbell close stance squat: This exercise works the butt, quadriceps, hamstrings, inner thighs and outer thighs. Stand tall with your feet closer than shoulder-width apart, with a slight bend in the knees. Place a barbell across your shoulders. Be sure the bar is not resting on your neck.

Contracting the quadriceps muscles, begin to lower your body by bending from your hips and knees and stopping when your thighs are parallel with the floor. Slowly return to the starting position, stopping just short of your knees fully extending. Do not let your knees ride over your toes (you should be able to see your feet at all times).

“You may want to try this exercise without weights until you master the movement,” Raphael says. “It is a very effective exercise that involves most of the muscle groups of the lower body but if done improperly, it can lead to injuries.”

4. Dumbbell lunges: This exercise works the front of the legs and the bum. It also works the back of the legs to some degree.

Stand straight with your feet together. Hold a dumbbell in each hand with your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contract the quadriceps and push off your right foot, slowly returning to the starting position. Alternate the motion with the left leg to complete the set.

“If you have one leg that is more dominant than the other, start out with the less dominant leg first,” Raphael says.

ARMS

5. Bench dips: This exercise works the back of the arm, the triceps and the shoulder.

“I would prefer that you perform straight dips, but not everybody can do them,” Raphael says.

Using two benches or chairs, sit on one. Place your palms on the bench with your fingers wrapped around the edge. Now, place both feet on the other bench. Slide your upper body off the bench with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps muscles, extend your elbows and return to the starting position, stopping just short of the elbows fully extending.

“Beginners may wish to start with their feet on the floor and knees at a 90 degree angle,” Raphael says.

6. Dumbbell double biceps curl: This exercise works the biceps and part of the shoulder. Sit on a bench or chair with both feet in front of your body and keep your back straight. Hold a dumbbell in each hand with your arms at each side and your palms facing forward.

Contracting the biceps muscles, raise the weights toward your shoulders, stopping just short of the weights touching the shoulders. Slowly return to the starting position.

“Your upper arms should remain stationary throughout the exercise,” Raphael says. “Do not rock the elbow.”

ABS

7. Double crunch: “The reason I like the double crunch is that you are activating the entire abdominal area,” Raphael says. “The key is to contract tightly at the top part of the movement.”

Lie on the floor with your head facing up. Bend your knees until your legs are at a 45-degree angle, with both feet on the floor. Your back should be comfortably relaxed on the floor. Now place both hands behind your head.

Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor.

8. Bicycle manoeuvre: “Research consistently rates this as one of the most effective abdominal exercises,” Raphael says. “It works your entire ab region.”

Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle-pedaling motion - alternate your left elbow to your right knee, then your right elbow to your left knee.

“This can be a more advanced exercise,” Raphael says. “Do not perform this activity if it puts any strain on your lower back.”

BACK

9. Cable wide over grip lat pull down: This exercise impacts a number of muscles, including the upper back, the shoulder and the biceps.

“Ideally, I would choose the chin-up, but most people are unable to do them,” Raphael says. “This exercise simulates the same movement, though. It is a good alternative until you are strong enough to perform chin-ups.”

In order to perform this exercise, extend both arms up and reach for the straight bar. Now, sit tall with your knees supported under the leg pad - with knees and hips at a 90 degree angle. Your arms should be a little more than shoulder-width apart, and you should use an overhand grip and keep a slight bend in the elbows. Relax your shoulders and keep your chest raised.

Contracting the upper back muscles, pull the bar down, leading with your elbows and stopping when the bar is just above your chest. Slowly return to the starting position and stop just short of the weight stack touching.

“Do not rock your body when performing this exercise,” Raphael says. “And do not allow your upper back to round or your chest to cave in.”

10. Fitball prone trunk extension: This exercise works your lower back.

“Most people don’t work the lower back, and the lower back needs to be strengthened,” Raphael says. “You can also do this exercise in your own home if you own a fitball.”

Lie on the fitball with your knees on the floor and your feet up on their toes. Place your hands behind your head. Maintain a neutral spine with your head and neck relaxed as a natural extension of the spine.

Contracting the lower back muscles, raise your chest off the ball slightly. Now, slowly return to the starting position. “Exhale while lifting your body and inhale while returning to the starting position,” Raphael says. “Do not hyperextend your back or overdo the range of motion.”

As always, check with your doctor prior to beginning any exercise program. Before attempting any of these exercises in a gym, make sure you have been shown how to use machines and weights properly by a trained instructor.

Brain Booster at 1:28 PM

Dark Chocolate

Magnesium and the antioxidant powers of chocolate apparently increase the supply of oxygen to the brain, thus boosting brain power and reducing the risk of heart disease.

Sex

The next time your other half says they are too tired, make sure they know that seven chemical reactions occur in the brain during sex, and all of them are beneficial to your brain.

Cold Meats

Terry Horne's book, Teach Yourself Training Your Brain, suggests a breakfast of cold meats to get the most out of your brain during the day. This despite the advice from the World Cancer Research Fund, which advises against eating any cold meats.

Laughter

Horne's book also encourages readers to achieve a state of BLISS: Body-based pleasure, Laughter, Involvement, Satisfaction and Sex. Laughter is thought to be a natural way to boost levels of serotonin, the hormone which is linked to the prevention of depression and therefore the long-term health of the brain.

Home Work

' Do your homework' sounds rather obvious, but apparently parents should not let children do their homework on their own, as the mind is thought to work better when in a group.

Business Degree

Self-improvement is never a bad thing - and one could always do a business degree to improve the mind.

Oil Fish

The omega-3 fatty acids in oily fish have been linked by numerous studies to increased cognitive function and concentration levels. Some schools even give fish oil supplements to their pupils to improve exam performance.

Exercise

Regular exercise has also been strongly linked to improving brain power. The government recommends that adults do 30 minutes of moderate exercise every day - but it really is a case of the more the better. Protein Protein rich foods such as eggs, chicken and dark green vegetables make the perfect brain-boosting lunch, while carbohydrates are good for an energy-packed dinner

Sleep

According to the Sleep Council, only one in 10 of us say we sleep well and one in five suffers from lack of sleep. Ideally, you should get between seven and nine hours of sleep a night, and not getting enough sleep is known to damage our mental capabilities and ruin concentration

Keep your Mind Active

To keep your brain healthy in old age, the best advice is definitely, start early and keep active. Exercising your brain by doing crosswords or reading books keeps your thinking skills sharp and has even been linked to the prevention of Alzheimer's and Parkinson's, though further research is required into this area. Horne's book also recommends that reading out loud is a simple way of enhancing brain power. Classical Music Research carried out in California found that listening to classical music improved performance in exams.

Get fit… skip to it! at 1:11 PM

It may seem like child's play but skipping is actually a terrific calorie burner. Use your skipping rope to blast fat effectively, quickly, cheaply and conveniently…

I last had a skipping rope when I was four years old; I would take it to and from school religiously to while away my lunch break in the playground with my friends. And now skipping is enjoying a revival, not only as an informal playground game, but as an organised activity to improve concentration and behaviour.

What’s more skipping is good for you, having numerous health benefits. It's convenient, great value for money (all you need is a rope!), requires very little room and even less storage space.

You can carry your rope with you for a workout anytime, anywhere. Skip at home (if you have high ceilings), in the park, in your garden, in the office (if you have a lenient boss)…

Very good, you may say, but what about the boredom factor? Well, skipping to music, combining different style combinations and also adding circuit exercises will prevent you from becoming bored.

Getting started

The length of the rope should be right for your height; stand on the centre of the rope, and lift the handles upward. The point where the handles meet the rope should be level with your armpits.

If you haven't skipped for a long time, start by practising your timing – hold both handles of the rope in one hand and rotate it in a circular movement to your side. When the rope hits the floor, jump. Keep your jumps small to reduce impact on your knees and ankles, once you’re confident and your timing is correct progress to jumping over the rope.
Start slowly; try skipping for 30 seconds, then marching on the spot for 30 seconds, repeat. As your fitness improves you can increase the time you skip for.
When skipping, aim to keep your elbows tucked into your sides, with the rope turning around smoothly in your wrists. A common mistake is to lean forward, or skip too slowly. Both of these result in the rope being caught by your feet.

Keep your back straight, and for beginners, jump with both feet simultaneously, only lifting yourself a few inches from the floor.

Alternating your feet when jumping is easy to learn: aim to jump a few times on one foot, then try the other foot. Soon you will be able to go from one to the other without catching the rope.

What will it do for me?

Skipping is an excellent way to lose weight, giving you a fantastic cardiovascular workout, according to recent research, 10 minutes of jumping rope is equal to 30 minutes of running at a nine kilometres an hour pace.

Skipping is also a brilliant calorie burner. A 150lb person who jumps 120 times a minute burns around 12 calories each minute. Skipping tones the calves, thighs, bottom, and shoulders, it’s also a lower impact activity than running and so is kinder to the joints.

It can help with endurance training or to develop your speed in short bursts. It is also an excellent exercise to help you train your coordination and to develop a sense of rhythm.

Skipping will help improve cardio-respiratory (heart and lungs) fitness, flexibility and co-ordination and can help reduce the risk of heart disease, lower blood pressure and cholesterol levels.

Sixty to seventy turns per minute is a good starting pace (roughly 1 turn per second).
And as you progress, there are more than one hundred skipping tricks you can learn. A full list is available on the International Rope Skipping Federation website which also lists a ‘skill of the month’.

Here are a few basic moves to get you started:
The Cross-Over

Keep the elbows at waist level and bent at roughly 90 degrees. Turn the rope as normal and as soon as it passes over your head, cross your arms as far across the front of the body as possible, jumping through the gap and over the rope.

Double Unders

In this trick, the rope passes under the feet twice with every jump. You can try just one or do few in a row if you want to look really flash! Jump a little higher and use your wrists to whip the rope around as fast as you can.

Good luck and enjoy!

Sri Lanka bowlers pull off improbable win at 12:33 PM

Sri Lanka v Pakistan, 1st Test, Galle, 4th day

Sri Lanka 292 (Paranavitana 72, Aamer 3-74, Younis 2-23) and 217 (Ajmal 3-34, Aamer 3-38, Younis 2-27) beat Pakistan 342 (Yousuf 112, Misbah 56, Kulasekara 4-71) and 117 (Herath 4-15, Thushara 2-21, Mendis 2-27) by 50 runs
Scorecard and ball-by-ball details
How they were out

Thushara bowled a dream spell, giving away just 12 runs in eight overs and picking two wickets © AFP

Related Links

Player/Officials: Rangana Herath Thilan Thushara

Matches: Sri Lanka v Pakistan at Galle

Series/Tournaments: Pakistan tour of Sri Lanka

Teams: Pakistan Sri Lanka

During a collapse of Pakistani proportions, the incredible Galle Test took a complete U-turn and decisively went Sri Lanka's way. Pakistan started the day needing 97 with eight wickets in hand after Salman Butt and first-innings centurion Mohammad Yousuf had looked good negotiating the last half hour yesterday. But Thilan Thushara and Rangana Herath bowled exceptional spells of varied left-arm bowling to help Sri Lanka take the last eight wickets for just 46.

Pakistan's trouble against left-arm spinners are well documented - even Herath's previous best bowling in Tests had come against Pakistan - and he started the slide with his first ball of the day. Yousuf pretended to play a shot, but the bowl went straight on to get the lbw. A brain freeze from Butt followed, and he holed out to long leg. No run added, two wickets taken, game on.

Though he got just two wickets today, Thushara did the main job. Not a single loose delivery was offered in an eight-over spell during which he beat the batsmen so often that a ball hitting the middle of the bat could make it to a highlights package. Thushara got the ball to move both ways, seaming it away and swinging it in. Kumar Sangakkara read the situation perfectly, employing in-and-out fields, not giving easy release through boundaries, nor singles without an element of maneuvering. With Thushara bowling as he was, maneuvering was not going to come easy.

Thushara got Shoaib Malik with one that moved away, bringing in the last capable batsman, Kamran Akmal. Akmal is quite capable of running away with small chases with fluent doubt-free batting, but nothing loose was on offer. Even when Akmal got a square-cut going the result was just a single because of the field. Nervously Misbah-ul-Haq and Akmal survived 21 deliveries, adding just eight, that too thanks to a misfield that went for four.

Thushara struck again at that time, getting the ball to tail in and trap Akmal lbw. Misbah didn't feel too comfortable either and fell trying to steal a leg-bye off a big lbw appeal. It was the fifth ball of the Thushara over, and he could have been trying to retain the strike, but there was never a run in it.

By the time Thushara and Herath were done with their first spells, Pakistan had lost five wickets for 20 runs in 15 overs. There was no conceivable way then for the tail to get the remaining 77. Especially with Ajantha Mendis yet to bowl, who ended with his first ball a 10-run stand between Abdur Rauf and Umar Gul. The accurate carrom ball was just too good for Gul.

Mohammad Aamer hung around for a bit but Herath came back to finish the match minutes before lunch, ensuring Galle's reputation of being a tough venue to bat last at remained intact.

Curtesy By Sidharth Monga is a staff writer at http://www.cricinfo.com/

Aaamer and Younis put Pakistan in sight of win at 9:56 AM

Pakistan 342 and 71 for 2 (Butt 28*) need 97 to beat Sri Lanka 292 and 217

(Ajmal 3-34, Aamer 3-38, Younis 2-27)

A mid-afternoon's dream: Mohammad Aamer's three-wicket spell rocked Sri Lanka © AFP

Related Links

News : Poor footwork cost us - Bayliss

Player/Officials: Mohammad Aamer Younis Khan

Matches: Sri Lanka v Pakistan at Galle

Series/Tournaments: Pakistan tour of Sri Lanka

Teams: Pakistan Sri Lanka

A fiery mid-afternoon spell from Mohammad Aamer and stable stock bowling from Younis Khan (yes, Younis Khan) rattled Sri Lanka's second innings, setting themselves 168 to win the Galle Test, in which pace bowlers had taken 23 of the 32 wickets to fall.

History is on Sri Lanka's side (no team has scored more than 6 runs in the fourth innings to win a Galle Test and, if achieved, 168 would be the third-highest total in fourth innings here), but the nature of the pitch and the contest is on Pakistan's. During the early stages of the hour-and-a-half Pakistan batted, a record-making win seemed inevitable, but two quick wickets late in the day meant the fourth, and most likely final, day won't be purely academic.

While Aamer has been the revelation of this match, Younis' bowling proved to be the wild card yet again - after he had broken two vital partnerships in the first innings. Pakistan started the first two sessions on a high - Umar Gul taking a wicket in the first over of the day and Aamer taking three post-lunch - but were thwarted for some time by two partnerships, both ended by Younis.

Aamer's spell was the highlight, with swing both ways at good pace, and featuring the big wickets of Kumar Sangakkara and Mahela Jaywardene. His third victim was Tharanga Paranavitana, the first-innings half-centurion, who fell for 49 this time.

The action started late - after a 30-minute rain delay - but with immediate returns for Pakistan. Malinda Warnapura had a poor effort again, poking at the second delivery of the day, without moving his feet.

Nightwatchman Rangana Herath, though, proceeded to frustrate them almost till lunch, playing and missing regularly as is the nightwatchman's wont. It didn't help that Gul lost his rhythm fairly early, bowling four no-balls in a three-over spell. Paranavitana cashed in on that blip, and punished fully every poor delivery. Those three overs went for 22, and Sri Lanka were on their way.

Younis stemmed the flow of runs, through Abdur Rauf and himself. Both were unlucky that they didn't get Herath in the next nine overs. A plumb lbw off Rauf was missed by the umpire, and Younis kept beating him outside the off stump.

With two overs to go for lunch, Younis went for the pads as opposed to the outside edge, and ended the frustrating 68-run stand. Sri Lanka went in to lunch with the score effectively on 20 for 2. Paranavitana, who had been kept off strike for most of the last hour, moved to 42 in only 50 deliveries.

Post lunch, though, Aamer made the ball sing - and it wasn't music to the batsmen's ears. In the fourth over after the interval, Paranavitana got one that moved away from him and took the edge. Jayawardene, for the second time, got a good delivery, in Aamer's next over. The ball pitched in front of stumps, and moved away sharply, kissing the hanging bat on the way. In his next over, Sangakkara edged another swinging delivery, and 86 for 2 had become 101 for 5, a lead of just 51 runs.

Thilan Samaraweera counterattacked, so did Tillakaratne Dilshan. A flurry of boundaries, mostly drives down the ground, eased the slip cordon, and brought a mid-off in. In no time the two added 37 runs, but the captain returned to put the lid on. He didn't get as much movement as in the first spell, but went for only two in his two overs. Then he changed ends, and in his second over of the new spell got Dilshan. It was not the best of shots, though, chasing a wide and full delivery and guiding it to second slip.

For good measure Saeed Ajmal, who had Dilshan dropped off his bowling earlier, came back and got Samaraweera with a doosra. The eight-wicket partnership between Angelo Mathews and Nuwan Kulasekara had added by 35, but a slash outside off just after tea ended Mathews' 27. A quick 20-run partnership between Kulasekara and Thilan Thushara carried the target past 150, but Ajmal made sure it didn't go too far.

Salman Butt and Khurram Manzoor were conspicuously more watchful than they were in the first innings. Against the new and moving ball, they tried to play as few shots as possible, and kept Sri Lanka at a distance, also adding 36 in that period. At the end of the 11th over, an out-of-shape ball was changed, and the new ball got the breakthrough right away, with Manzoor edging Ajantha Mendis outside off. Younis the batsman failed where Younis the bowler succeeded, and got beaten by a sharp inswinger by Mathews.

From 39 for 2, though, Butt and Mohammad Yousuf played out the nervous period till stumps. Butt, especially, wasn't bogged down, and a late-cut from Yousuf in the last over before bad light stopped play brought the target inside 100.

Source by http://www.cricinfo.com/

Roger rules at SW19 at 10:35 AM

Roger Federer has beaten Andy Roddick in a five-set thriller to become arguably the greatest player of all time.

The No.2 seed clinched his sixth Wimbledon crown after beating the American No. 6 seed 5-7 7-6 (8-6) 7-6 (7-5) 3-6 16-14 and is now the out-right Grand Slam leader with 15 majors to his name.

Federer smashed down 50 aces and 107 winners in a classic encounter and the Swiss will now regain the number one status in the men's rankings.

Roddick won the toss and elected to open the serving in a final which included Rod Laver, Bjorn Borg and Pete Sampras looking on from the Royal box.

It was a historical day for Federer with the 27-year-old having the chance to return to the top of the men's game, as well as surpassing Sampras in the all-time Grand Slam standings.

The Swiss right-hander had been on cruise-control en route to the final, dropping just one set on the way, whereas his American opponent came on to Centre Court having played nearly 16 hours of tennis at SW19, including two brutal encounters against Lleyton Hewitt and Andy Murray.

Yousuf century gives Pakistan lead at 10:33 AM

Mohammad Yousuf marked his return to official cricket with his first century in Sri Lanka, a serene innings that lifted Pakistan from a precarious 80 for 4, and put them two runs ahead of Sri Lanka's total by the time he finally got out. Consequently Pakistan were in considerable control of a match that see-sawed for the first four sessions, with neither team claiming clear ascendance.

Yousuf got solid support from Misbah-ul-Haq and Shoaib Malik, with whom he added 139 and 75 respectively. Those partnerships were the first time in the match that batsmen played with assurance for long periods. To be fair to Sri Lanka, the pitch had eased a bit from yesterday, but the wicketless Ajantha Mendis proved to be a crucial factor on the second day.

In search of beauty at 4:32 PM

The Sumptous Hall BreadthTakingly Welcomes

Poetry In Motion

The artistry of form,movement and material creates a work of art.

Beauty in Anguish

Sculptural Expressions In Bronze are typical studies during Art Deco period.

Indeed a Real Life Study of the Human Anatomy.

Sculptural

Sears Tower glass ledge gives superhero view at 3:14 PM

Tourists to Sears Tower in Chic ago will soon be able to enjoy a view normally reserved for Spiderman.

Glass balconies are being installed near the top of the tallest tower in America, offering dizzyness-inducing views 102-stories straight down.
Bosses for the 442m (1,450ft) tower say there will be three layers of half-inch thick glass and that the balconies will be able to hold about five tons.
The idea for "The Ledges" is said to have come from the hundreds of forehead prints left on windows at the top of the tower which attracts 1.3 million visitors each year.
A spokesperson for Sears Tower said: "Visitors are constantly trying to catch a glimpse below. Now they have a unique and unobstructed view of the city.

"The balconies provide unobstructed views of miniature-looking people, taxis and bridges from glass floors 1,353 feet over Wacker Drive and the Chicago River."
Original Sears Tower architecture firm Skidmore, Owings and Merrill were called in to design the new feature which will retract into the building to allow easy access for cleaning and maintenance.
They are using low-iron, clear glass which is fully tempered and heat-soaked for durability and say each balcony will be able accommodate four to five people at a time when they open in June.
The move is part of a multi-million dollar update of the tourist attraction which will also see new exhibits highlighting the towers history.

Sears Tower - at 108-stories and 442m - was the tallest building in the world when it was completed in 1973.

Uncover Your Abs at 3:09 PM

Use this 5-step plan to sculpt the body you've always wanted.

By Shahid Khan

There's a secret every trainer in Hollywood knows, and it's one you should know, too:

"The fastest way to look like you've packed on 20 pounds of muscle is to lose 10 pounds of fat," says Alan Aragon, M.S., the Men's Health Weight-Loss Coach. That's because the closer you come to removing the lard that covers your six-pack, the more defined every muscle becomes, making you look buff all over. Which is why I've spent a lot of time trying to lose my last 10 pounds of flab. Unfortunately, like many men, I've found that goal to be frustratingly elusive. That is, until I enlisted the help of Aragon, whose nutrition and training methods have shaped the bodies of NBA athletes, Olympians, and competitive bodybuilders.

Using Aragon's advice, I slashed my body fat in half—down to a lifetime low of 6.8 percent—and sculpted not only the muscles of my midsection, but the ones everywhere else, too. Now it's your turn. Combine Aragon's simple 5-step diet plan (below) with the exclusive Men's Health 4-week flab melting workout. You'll finally finish off your gut for good—and make every muscle pop.

Download the MH Trade Your Belly for Biceps Workout to your MP3 player here.

Step One: Calculate Your Calories

When it comes to calories, Aragon has a simple rule: Eat for your target body weight. Let's say you weigh 220 pounds but would like to tip the scales at 180. You'll adopt the calorie intake of a 180-pound man. The formula If you perform one hour or less of exercise a week, multiply your target body weight by 10. That's how many calories you should consume daily. However, if you work out more than that, add one to the multiplier for every additional hour you train. So if your target body weight is 180 pounds and you exercise for 3 hours a week, you'd multiply 180 by 12—giving you a target of 2,160 calories a day. You can divide those calories into however many meals you want—three, four, five, or six—as long as you don't eat beyond your daily limit.

Step Two: Eat By The Numbers

Sure, you could just focus on calories. But by eating the right amounts of the right nutrients, you'll speed your results without feeling like you're on a diet.

Protein

You probably don't need to be sold on the virtues of protein, since it's the raw material for muscle growth. But it also helps extinguish your appetite and aids in fat loss.

The Formula: Eat 1 gram for every pound of your target body weight. If you want to weigh 180 pounds, you'll eat 180 grams of protein. One gram of protein is about 4 calories. So to calculate the calories you'll be eating from protein, multiply the number of grams by 4. In this case, that's 720 calories.

Fat

For years, this nutrient was considered a dietary demon. However, recent studies clearly show that it's not fat that inflates your belly, but too many calories, period. And, it turns out, fat may actually keep you from overeating because it makes you feel full. The end result: You stop eating sooner and stay satisfied longer.

The Formula: Eat half a gram for every pound of your target body weight. If your goal is to weigh 180 pounds, that'd be 90 grams. And since 1 gram of fat has about 9 calories, that's 810 calories from fat. This will be about 40 percent of your total calories.

Carbohydrates

Carb-containing foods not only taste good, but can also be rich in vitamins and minerals. So you don't need to eliminate them altogether; you just need to make sure you don't eat them in excess. And consuming the right amounts of protein and fat will make that goal far easier, since both keep hunger at bay. That's one key reason Aragon places a greater priority on protein and fat and leaves the remainder of your calories for carbs.

The Formula: Add your calories from protein and fat, and subtract that total from your allotted daily calories. Using the 180-pound example, that leaves you with 630 calories. This is the amount of calories you can eat from carbs. As protein does, carbs provide about 4 calories per gram—so divide your carb calories by four to determine how many grams of carbs you can eat. In this case, it's about 158 grams.

Step Three: Create Your Menu

Build your diet around whole foods—those you'd find in nature. You should choose mainly meat, eggs, dairy, fruits, vegetables, nuts, and legumes, plus grain products that are made with 100 percent whole-wheat flour. Note that typical junk foods—candy, baked goods, and sugary drinks—don't make the list. Use the food options on the right as a guide for designing your diet. Mix and match the foods in any way you like while following the calorie, protein, fat, and carb guidelines for your target body weight. The nutrition numbers listed don't provide exact amounts of calories and other nutrients, but these ballpark averages allow you to eyeball your intake.

Step Four: Dial In Your Diet

Follow these rules to make your eating plan even more effective.

1. Consume at least two servings of vegetables a day. Vegetables are low in calories and high in belly-filling fiber.
2. Eat at least two servings of fruit a day. Fruit provides your muscles with plenty of carbs for energy, but has less impact on your blood sugar than grains and other high-starch foods do. This is important because it can help you avoid the cravings and binges that occur when your blood sugar rises quickly and then crashes. Ideally, the majority of your carbs will come from fruits and vegetables. So limit yourself to just two daily servings of grains, beans, and high-starch vegetables, and consume the rest of your carbs from produce.
3. On the days you work out, eat 1 hour before you exercise and again within 60 minutes after your last rep. For both meals, aim for 0.25 gram per pound of your target body weight in protein and carbs. So if your goal is to be 180 pounds, you'd eat 45 grams of each nutrient. This provides your muscles with a healthy dose of nutrients for fueling your workout and for upgrading your muscles after you're done. Keep in mind that your total protein and carb intake for the day doesn't change; you're just eating strategically for better results. Options are ...

• A preformulated shake, such as At Large Nutrition Opticen (atlargenutrition.com/), that has a mix of protein and carbs. Add fruit if it requires more carbs.
• A shake that's almost entirely protein—such as Optimum Nutrition Whey—along with ½ cup of oatmeal and a piece of fruit.
• A tuna-salad or turkey sandwich.

Step Five: Forget About the Details

One meal a week, go ahead and splurge. "There's always room for junk food, as long as it's a minority of your intake," .

Picture of the Day at 10:25 AM

Germany, Bavaria, Lake Sylvenstein, road bridge.

Chisel Your Chest at 1:53 PM

Build a bigger, stronger upper body without lifting a weight.

By Shahid Khan

• Build a Bigger, Stronger Chest
• Transform Your Entire Body with Pushups
• Get The Muscles That Get You Noticed

Face it: The bench press is irreplaceable. No guy should completely eliminate the exercise from his workout.

But the truth is, you can build lots of muscle in your chest and arms—and boost your bench—without lifting a barbell or dumbbell, or using a machine.

We're conditioned to think that using weights is the only way to develop a strong, muscular chest. But at the gym I own, the Institute of Human Performance in Boca Raton, Fla., we do the opposite of what you learned. We use no weights, no spotters, and no bench—which means you can do our entire program at home.

I'm talking about pushups. You'll shred fat, boost strength, stimulate new growth, and carve eye-grabbing pecs by blasting through 60-rep pushup sets.

The bench press is popular. But after this routine, you'll wonder why you ever tried anything different.

Push Your Growth

Follow these three steps to add layers of new muscle in just eight weeks. The first step builds your endurance, the second increases strength, and the final step adds explosiveness and speed so you can pack on more size. Before starting the program, you should be able to do 20 consecutive pushups. If you can't, then build your strength with this three-week prep: Three days a week, do three sets of pushups, resting three minutes between sets. (A set is as many pushups as you can complete.) The entire workout uses variations of the standard pushup. For each movement, assume a pushup position (with your body in a straight line from ankles to shoulders) and then lower your chest to the floor. Press your body back to the starting position by straightening your arms. To add difficulty, perform the exercise with your hands on a medicine ball.

1: Weeks 1 and 2

Perform these exercises two or three days a week in the order shown, with at least 1 day of rest between workouts. Complete three sets of each pushup type, resting one to two minutes between sets. Aim for sets of 10 to 15 reps; if you can't reach that goal, do as many reps as you can.

A. Wide Pushup

Do a standard pushup, but with your hands wider than shoulder-width apart.

B. Alternating Shuffle Pushup

Start in pushup position. Move your right hand to the left until your two hands are next to each other. Now slide your left hand farther left until your hands are shoulder-width apart again. Do a pushup and repeat the process, this time moving to the right and doing another pushup. That's one rep.

C. Diamond Pushup

Do a pushup with your hands close enough for the tips of your thumbs and index fingers to touch, forming a diamond shape.

2: Weeks 3, 4, 5, and 6

Perform these exercises two days a week. Complete 4 sets of each pushup type, resting one to two minutes between sets. Aim for 10 to 15 reps in each set. For these pushups, you'll need a 4- to 8-inch-high box or step.

A. One-Arm Pushup

Do a pushup with your right hand on the floor and your left hand on the box. Switch arms and repeat. That's one rep.

B. Crossover Box Pushup

Do a one-arm pushup with your left hand on the box. Then, from the starting position, lift your right hand and place it beside your left hand on top of the box. Then move your left hand down to the floor so your hands are shoulder-width apart again. Perform a pushup. That's one rep.

C. Hands-On-Box Diamond Pushup

Perform a diamond pushup, but with both hands on the box.

D. Dynamic Box Pushup

Place your hands on a box in the diamond pushup position. Lower your body and press explosively off the box, your hands landing on the floor with the box between them. Immediately lower your body and press explosively up so your hands land back on the box in the starting position. That's one rep.

3: Weeks 7 and 8

Complete the exercises in Step 2 as a circuit, performing one exercise after the other with no rest. Try to perform 10 reps of each exercise. Do this twice a week, and allow three or four days of rest.