Good morning team . . .

EVERYTHING BUT THE KITCHEN SINK:    If you’re pitching Sponsored Listening this article is for you!  Heidi Browning does a masterful job of articulating the inherent strengths of our SL offering, and ties in efficacy with our usage metrics across 208 studied campaigns. Heidi also manages to weave in plugs for muted video, lat-long, VAE, addressability, and in-app product innovations.  And then she tops it all off with case study shout outs for Kellogg’s. LVCVB, and Taco Bell!  So much good stuff, but you may need a nap after reading this one.  J http://www.mediapost.com/publications/article/283672/advertisers-take-a-page-or-a-listen-from-pandor.html

LABELS MAKING BANK:  Another day, another batch of data on the growing prominence streaming occupies within the labels’ revenue picture.  The attached RAIN article on the big three labels’ 1H revenue growth is for label-direct royalties only, so Pandora isn’t factored in here.  Regardless, it’s amazing to see the overall growth – especially with Spotify’s payments.  This matches yesterday’s Motley Fool insights, about rising content costs making a Spotify IPO look less likely.  Expect more reports like this over the coming quarters and years. http://rainnews.com/mark-mulligan-just-how-well-is-streaming-really-doing/

TOTAL AUDIENCE . . . REALLY?:  And finally, Nielsen is out with PR hit piece touting the different media types’ shares of the “Total Audience”.  Conveniently, Nielsen left out Digital Audio from this infographic, although they did manage to include Digital Video.  Maybe they left Digital Audio out because they still don’t measure it?!?  The other misleading element here that they only report broadcast TV and Radio by total reach – both numbers still look impressive.  But Nielsen carefully avoids adding Time Spent to their calculation, which is the real erosion problem for the broadcasters.  #smoke&mirrors  http://rainnews.com/nielsen-infographic-shows-radios-steady-audience-share-minus-streaming/

Nielsen Total Audience

Have a great Thursday guys!

 

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  30. Keep In Mind that one of the advantages of coaching as an adolescent is that it
    could possibly assist create a stronger adult. Burning out with an extreme amount of time in the gym isn’t going
    to assist do that. After puberty, once your body gets a dose of
    testosterone, hit the weights to place on mass and power.
    There’s a theory that this time, and the few years following, are
    the best instances to put on mass. Assuming a teen is at a
    healthy weight, many coaches will suggest a bulking diet together with a
    plan that appears more like a bodybuilder.

    Enhance the well being and performance of your joints with workouts like arm
    circles, hip circles, ankle and neck rolls, squats and shoulder pass-throughs with a dowel.
    You can carry out these before each exercise or whenever you might have
    time throughout your day. There are not any particular exercises that men in their 60s ought to or
    shouldn’t do.
    The new exercises will construct on what we began in Exercise 1 whereas
    nonetheless maintaining the complete body workout program simple and effective.
    If you’re like Max and wrestle to squat deep, try elevating your heels on plates.

    Working out 5 days per week is more than enough
    to build muscle. You can unfold out the quantity of your training all through the
    week, which a lot of people find simpler to manage than 3-4 days of high
    volume training.
    Working a 5-day workout routine has many advantages should you do it correctly.
    Right Here are some reasons this might be the best program you ever run. I anticipate you to maintain the burden you did final week,
    and I’ve added some further units. Remember, when you have
    a set of 8 at 1RIR, then you should be lifting heavier for a set of 6.

    Make certain you separate every coaching session with no much
    less than one relaxation day. This routine will work every main muscle group every
    session and is designed to improve your power and construct muscle mass.
    Sure, a full physique weight coaching program can get you ripped so long as they are carried out with correct
    intensity and frequency.
    Most sets of 6 in this program must be round 85-90% of your 1RM.
    As Quickly As you get into the sample of this program, you’ll
    see that I nearly always improve both load, or volume, and barely increase each on the identical time.
    It allows your body to recuperate from each session with
    enough reserves to attack the following session. It may
    be difficult to realize muscle mass without gaining a ton of undesirable fat.
    You must prioritize protein, and carbohydrate, whereas consuming as a
    lot fats as you should hit your caloric targets.

    A workout that comes with heavy compound workouts with a combine of isolation workouts and overall volume (more sets and reps).
    I’ll clarify why under, however first let’s
    take a glance at what a simple bodybuilding workout seem like.
    Your working sets and reps will determine your every day, weekly, and monthly training quantity.
    Since this can be a newbie program, start with three to four rounds of general technique bar work, and move
    into your warmup sets.
    This is completely nice, so don’t be apprehensive should you can’t feel your lats all that a lot, as we’ll
    be specializing in them in Workout 3 of our full physique exercise routine.

    Now, we used to think that lower reps have been only for building
    strength, 6-12 reps were perfect for muscle progress,
    and higher reps have been finest for endurance. Alright, we’re down to the final 2 workout routines in Exercise
    1 of our full body workout plan.
    For the primary few weeks of your program, use gentle weight or just your body weight.

    Do one or two units of eight to 12 repetitions utilizing good form.
    Select a weight that allows you to carry out no much less than 8 however not more than 12 reps
    with proper form. It’s only a proven reality that as you
    age that you simply lose muscle mass, and the muscles you do
    have are weaker. Your bones are extra simply
    fractured, and your joints can’t take as a lot put on and tear
    as they used to. Your weight training routine needs to be deliberate accordingly and needs to progress steadily.

    Many kettlebell workout routines work a number of muscle groups
    without delay, which makes them efficient for a full-body workout, particularly if you’re brief on time.

    This article will stroll you through the way to get began with weight training and
    supply instructed workouts and coaching recommendation for
    novices. While there are solely two competitors lifts in Olympic
    weightlifting, a broad variety of workouts
    are utilized to help obtain the best coaching end result.

    A program that utilizes these rules will usually fare higher
    than one that does not. You do not need heavy weights and crowded gyms to get a full-body,
    fat-shredding exercise. We’ve all identified people who make
    issues more complicated than they need to be.
    At work, there’s the boss who requires meeting
    after mind-numbing assembly and procedures that rival a NASA rocket-launch sequence.

    (Come on, what quantity of steps does it really take
    to order new staplers?) For you, Workplace House appeared extra like a documentary than a comedy.

    By using lighter and heavier training days each week they will construct upon each other to additional increase
    your maximal energy. You could have each heavy and lightweight training days for every of your weekly
    primary lifts. The second con to this set-up is due to the fact that you will be lifting heavy 3 times
    per week – it doesn’t lend so nicely for lots of different activity, corresponding to heavy sports training.
    If you’re concerned in high-level athletics, it may be higher to decide on a barely much less demanding program
    so you don’t become overly fatigued. One of the largest advantages
    of this set-up goes to be an elevated frequency of coaching.
    Since you’ll stimulate so many muscle fibers every different day, you will see a very high release of testosterone,
    promoting an excellent diploma of muscle mass progress.
    For anybody seeking to pack on some critical muscle mass, one of many top priorities might be to
    find out what one of the best bodybuilding exercise to comply with is.

    Since multiple muscle groups are engaged in every full body coaching session, Ivysaur is a good selection for newbies which might be
    looking for an efficient energy method to build muscle and achieve strength.
    As A Substitute of performing a set for a prescribed
    variety of reps, in an AMRAP set the lifter will see how
    many reps they’ll obtain while nonetheless maintaining correct kind.
    This lets the lifters get some extra training quantity in if they’re feeling contemporary or get a bit much
    less quantity if they’re feeling tired or run down. Whether you select
    the single-leg or traditional deadlift, utilizing dumbbells or barbells,
    this versatile train engages the hamstrings,
    glutes and back muscle tissue. Form is crucial on this train, so be sure to maintain a flat back and
    slight bend in your knees. If you’re feeling your again rounding, reduce the burden and refocus on your
    form. So, let’s flip this fantasy on its head
    and talk about how women who’ve a objective of gaining muscle can do so safely and successfully by way of resistance training.

    This is as a end result of you should be coming off a relaxation day before each single workout!
    Too typically, trainees try to go to the gym and kill it each exercise.
    For your strength workouts that are firstly of your exercise that observe a lower rep
    scheme at heavier masses, attempt to enhance the load every session. For minimalist training I typically favor an upper
    lower split for a number of causes. One, you are much less more probably to get overuse accidents,
    since all of the actions which stress the same joints/connective tissues are typically
    hit on the identical days.
    It ought to go without saying, but utilizing strict
    form is critical. When constructing muscle, you wish to make sure you hold
    the strain on the muscle you are attempting to coach.
    Utilizing momentum, cutting the vary of motion, and doing sloppy reps limit
    how much muscle you presumably can build. If your
    entire upper body moves throughout a curl, you are doing it mistaken.
    You can readily download this PDF in one click on to maintain this plan helpful for your
    3-day-a-week coaching sessions.
    It Is necessary to keep your relaxation intervals between these units shorter – proper around
    30 seconds whole. The different con of this program is that in case you are thinking
    about maximum strength development, it will not be the very best idea
    both. The purpose for that is that pure power gains
    sometimes require you to lift in a decrease rep range, whereas this program pushes it a bit additional.
    These coaching programs are all available in StrengthLog, our exercise tracker app.

    Note that there’s some particular person variation in what quantity
    of reps we are in a position to do at totally different percentages of our
    one-rep maxes. You might be in a position to do five
    reps at 80% of your 1RM, and your coaching associate might have the
    ability to do ten reps at his or her 1RM.
    Also, even though the squat is a fantastic train, it doesn’t work one of many 4 quadriceps muscular tissues very nicely.
    We’re speaking about a muscle in the middle of the entrance of your leg referred to as the biceps femoris.
    It’s additionally known as the “kicking muscle” because it’s crucial muscle
    for extending your knee. Don’t be discouraged when you
    really feel like a wobbly flamingo at first. If you probably can only do two sessions, you do Workout A on in the future and Workout
    B on one other. The solely thing to remember is to squeeze in a minimal of one rest day between training classes.

    And when doing leaping workouts, keep away from coming absolutely off the ground.
    Maintain one foot on the floor whereas making the motion as
    should you had been leaping, or just step. Distinction that
    with the famous 5×5 routines which have you ever squatting and benching on at some point, and the forty eight hours
    later, you would possibly be deadlifting and overhead urgent.
    Each 48 hours you would possibly be stressing out the identical soft tissues with heavy sessions.

    On higher days, all the heavy pressing and will pressure the anterior delts and triceps muscle tissue, whereas the pulling workout routines stress the again, biceps and forearm muscular
    tissues.
    It entails transferring components of your physique against some kind of
    resistance, like weights, resistance bands, weight machines, and even your personal physique weight.
    As you become more comfy with weight training, you possibly can mix up
    the workout routines you do for every muscle group. Be
    certain to add weight and more sets as you construct up your energy.
    Consistency is the important thing to constructing muscle tissue and sculpting the physique within the desired form.
    As Quickly As you get into the habit of staying true to your
    workout program, you’ll see improvements each week.

    There are very few isolation workouts during this phase
    for chest, back, shoulders and legs as a end result of the emphasis is
    on transferring as a lot weight as possible to add strength
    and measurement. So, unless you are near-advanced or advanced,
    stick to the the 6-15 rep range. There are only some workout routines the place 1-5 reps makes sense,
    and that’s the big three – bench press, squats, and deadlifts.
    If you do these huge lifts with heavy weight loads, use warning.

    In addition, based on the Poliquin Group, compound workouts done at the right depth can enhance testosterone, a potent
    male hormone that decreases with age.
    By stripping the weight back to 60 kilos, you’ll be able to use strict form, the place
    the only motion is thru the elbow joint. Use a heavy weight and concentrate
    on the eccentric with a three second lower of the
    rep. Focus on fully stretching and elongating the lats during
    this negative portion of the rep. That Is because you’ll be making use of
    a little known technique known as Devil Units. That’s what happens whenever you rest more than two minutes between units.

    This 12-week powerlifting program will guide you through the precise work you
    should do main up to your subsequent competition. All The Time consult with
    a certified healthcare professional prior to starting any food regimen or exercise program or taking any dietary supplement.

    So now, let’s have a look at some of the components to think about when creating a teen’s
    coaching plan. This will provide you with the
    skillset to start to discover ways to construct your own routine (after following
    the above program for six months, of course). This means training smart,
    which includes figuring out the ideal coaching
    variables for teens, how to practice for finest results,
    and the most effective workout plan for teens (boys and
    women alike). Fortuitously, you’ve got come to the proper place,
    as a end result of we’re about to get into all of that.
    A few of the workouts on this routine are great substitutes
    for those rarely seen outside the health club.
    And if you don’t have a seated calf elevate machine lying around the living room, we’ve received you covered with the dumbbell model.

    There are more “rest days” every week than workout days so it’s potential to
    make amends for one missed session.
    Examine out our best rated testosterone boosters to extend energy, muscle, strength and libido.
    That way you’ll be fueling your body the best way
    and supporting what’s happening in the fitness center.
    That method you’ll target as many of your muscle fibers as attainable and optimize results.
    Read, hear and apply these pointers and you’ll quickly
    be in your way to armour-like positive aspects. We’re taking a glance at focusing on every muscle, every fiber and each angle on this
    comprehensive energy program.

    References:

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