~#The OFFICIAL Training and Exercise Thread#~

[kbk]

I have cut down alot on meals and meal sizes, I don't eat as much as I used to and it is a noticeable difference. I have cut down on soda as well, just not as much as the other stuff. I started doing some of the excesizes you posted the other night too and I was pretty sore in the morning, it was like when I used to lift weights...So I guess it's working.

[-inefficiency-]

I just downloaded an e-book called "Body Weight/Martial Arts Exercises" and it seems pretty good.

I just got this from it and it seemed interesting:

It is bad if you are hungry before your workouts over. That’s a sign your blood-glucose levels are dropping and
muscle glycogen is being used at a really rapid rate, and you’re about to use muscle protein for energy.
Catabolizing that is BAD. When you use muscle protein for energy, you’re making your muscles smaller instead of
bigger. That leads to overtraining and is counterproductive, and can also compromise your immunity and your
overall health.

Seems to make sense, So before I work out I need to have high glucose levels that arent going to deteriorate quickly.
I guess I should buy some lucozade :P.

[Kaos-theory]

hmm i just tried somehtign different..

in the past i used my wieghts slowly doing 10-20 reps at a time. now just now i litleraly did 10 really fast is this better than doing it slow liek i havwe in the past or is it better slow?

ive always assumed slow.

[kbk]

Slow is what a personaly trainer once told me, can't remember exactly why that is but slow is better.

[Jago]

Originally Posted by kbk

I have cut down alot on meals and meal sizes, I don't eat as much as I used to and it is a noticeable difference. I have cut down on soda as well, just not as much as the other stuff. I started doing some of the excesizes you posted the other night too and I was pretty sore in the morning, it was like when I used to lift weights...So I guess it's working.

Your muscles are only just starting to get used to the shock of the excercises again.

As for the glucose, it's not just glucose, it's carbohydrates as a whole. Your body needs them for fuel, if not, it uses your blood sugar as a fuel, and eventually, it's own muscles and fat.
Anyway, the key to weight loss is use more calories/kilojoules than you consume.

[Jago]

Originally Posted by kbk

Slow is what a personaly trainer once told me, can't remember exactly why that is but slow is better.

Depends on the workout and the result you want to achieve.

A typical resistance work out can reach up to 25 - 30 reps per set. Depending of fitness level and if you are warmed up or not.
Power is usually about 10, doesn't usually go over, and practically never goes over 15.

[Riazhack]

Ok, i train almost daily, and know quite enough about gaining muscle.

First lets divide the muscles up

- Biceps (top of the arm)
- Triceps (Under the arm)
- Shoulder (on the shoulder itself)
- Back (Behind and under the back of the arm, on your back)
- Trapeze (Muscle on the sides of your neck)
- Abs:
-Upper
-Middle
-Lower
-Side
- Legs (Has 2 muscles, but you excersise them together)
- Underlegs (i dunno what its really called, its the muscle under the knee)
- Wrist area (muscle under the elbow)
- Chest (Around the nipples and underarm)


Ok, now that we've got them divided, we need at least 3 excersises for each main area, usually, each excersise does a few muscles at a time, for example, pushups do triceps and chest. Excersises should be done on repetitions of 10, 12 or 15, if you are pushing the muscle to its max (lifting as much as you possibly can) or 20+ if you are doing less then your max.
Usually you do 4 series of each.

Always let each muscle set rest 2 days at least, so, you can do something like this:

Mondays: Biceps and chest
Tuesdays: Legs and underlegs
Wednesday:Shoulders and trapeze
Thursday: Triceps and Back
Fridays: Abs
Saturdays: Running (Always good, keeps heart in shape, can also be replaced by other aerobic excersise)

When doing excersise, always do them slowly, Slow = Muscle Gain, Fast = Weight loss. If you are lifting weights, Exhale when lifting the and Inhale when lowering them.

As for Diet, u dont necesatily need added protein bars and stuff, as long as you get enough from regular diet. That means, high protein diets: Fish, eggs, Chicken and meat, cheese and milk in plenty, grains also have good amounts of protein. Reduce: Oil and any other fat containing food. Carbohidrates: Are necesary, when excersising, carbs must give energy, and all protein must go to the muscles, if you dont have enough carbs, u use the proitein for energy and leave none for growing. good carbs are: Bread (preferably full wheat, not white) potatoes, rice, cereals, oatmeal etc. Vegetables and Fruits ARE NECESARY, they enhance the growing of muscles + your brain needs them. Good idea to use multivatimins daily.

Steroids: NO! steroids produce far more side effects than any advantages you can get from them. Side effects are: Increased Acne, Heart attack risk, possible muscle contraction, drowsiness, etc. Steroids are aminoacids(proteins) naturally produced in the body, as long as there is good nutrition.

Andropausia: Bad, its a deasease that reduces the amount of testosterone produced, reducing muscle mass and bone mass, causes depression, plain stupidity and memory loss. Normally affects men older than 45.

ALWAYS COMPLEMENT ANAEROBIC EXCERSISES WITH AEROBIC ONES!



Excersises:

- Pushups (chest and triceps)
- Pullups (Back and biceps)
- frog jumps (Legs)
- Standing on youre toes (up and down)(underlegs)
- Abs (needs excersises for each section, situps are good, u can use modifications, such as bending sideways while doing them)
- Lifting things above your head (Trapeze and Shoulders)

Remember, muscles contract to move the body, so u can desing youre own excersises with that in mind.

Id suggest you look some excersises for each muscle up online.

REMEMBER: LOOSING WEIGHT IS BAD, UNLESS U ARE OVERWEIGHT AND ON A DIET (Eating less) U MUST NOT LOSE WEIGHT WHILE TRAINING PROPERLY, UNLESS U ARE SPECIFICALLY WANTING TO DO SO.

[Jago]

losing fat is not bad, so long as your body fat levels don't get too low

[Riazhack]

Yeah, i mean, if your not fat, dont get thinner, you can lose as much fat as u want, as long as you complement with muscle growth

[blank stare]

I'm fat, but really muscular. I weigh like a hundred pounds more than I look because a lot of it's muscle. I'm in good shape, but I'm still fat. Is there any reason to lose the weight? Look at sumo wrestlers. They're fat, but they're still in shape.

[Jago]

you can't have excessive ammounts of fat and be healthy. Fat is not healthy, muscle mass is.
I can guarantee you that a sumo wrestler could not reach level 6 in the beep test, if they could i'd be amazed.
I'd say lose the fat, you are better off without the excess ammount.

[Drunken_Master]

One thing lots of people don't realize is that when your skinny and trying to bulk up, you can't gain muscle and reduce fat, your body needs the fat to burn the calories otherwise you just burn the muscle you put on. Most people who try to bulk get upset that they put on non muscle weight and give up, the fact is you have to put on fat.

I'm skinny, an ectomorph. (ectomorph = skinny, hard gainer. Mesomorph = those guys that are naturally buff, and endomorph = bigger guys.)

The best thing for an ectomoprh to do to put on muscle is make a plan of about 12 weeks, for the first 3 bulk, eat about 6 small meals a day + a good weight gainer such as ProLab No2 Weight gainer, its stacked full of BCAA (branched chain amino acids) plus about 600 callories a serving, you HAVE to put on more calories than you burn during the day. Also for ectomoprhs, don't do cardio, do not run, the sole purpouse of running is to loose weight, full out sprinting burns not only fat but muscle as well, a brisk walk burns just fat if done correctly but you need the fat. For the first 3 weeks just bulk, work out with large weights, about 3 sets and start with 10 reps, then add some weight and do 8 reps, then add some weight and do 6, this tears down muscle fibers and your body rebuilds them stronger over time. Also, key to building muscle is PROTEIN, your supposed to have 1.5 - 2 grams of protein per lb you wiegh.

After the first 3 months of bulking up and lifting, move to 3 normall meals a day or so, come off the weight gainer, and just do lots of lifting, this will turn most of the non muscle weight you gained into muscle, then after 3 weeks of cutting, repeat the 3 week bulk 3 week cutting process. Again, remember if your having a hard time putting on weight, do not run, and try not to do anything on an empty stomach.

As for endomoprhs, the best thing to do as for cutting down on the fat and gaining muscle, which unlike trying to put on weight is not only easier, but possible, the best thing to do is Cardio i.e. running, the thing ectomoprhs arn't supposed to do. But don't do it at the gym or whenever you feel like it, it really is almost a 100 times more effective if you do it after you get up, right when you get up on an empty stomach take a jog or a run, when you get home that shower will feel so good plus you burn nothing but stored callories, your not burning a stomach full of crap, keep lifting weights as well becasue you may not think it but weight lifting burns fat as well.

As for the Six pack, you gotta remember that you can't spot reduce, meaning you cant just burn the fat on your stomach, which is why the bullshit on tv makes me go insane, the "ab lounger" wtf, ab lounger? its bullshit don't listen to it, the visibility of your abs is in direct proportion to your body fat %. A real good % for some ripped abs but still a big mean guy appearence instead of that pussy model appearence is 8 % Invest in a good scale that uses information you plug in, like waist size, weight, chest size blah blah age hieght and all that crap and it'll measure your body fat for you, or a doctor/hospital can do it using calipers.

My schedule for the week is a dailey rutouine of eating which starts with.

8:00 2 eggs toast bacon orange juice and a ProLab No2 shake 1/2 serving (serving sizes are huge with this shit) and a glass of SANS V12 TurboCharged Creatine. A good Multivitamin pill (multivitamins are essential, its extremely difficult if not impossible to get all the vitaimins you need just from food in a single day) and a Flax Seed oil Pill (flax seed oil is awsome, it gives lots of essential fatty acids and its good for the heart)

10:30 - 11 = bowl of cereal + some milk

2 = Lunch, usually a decent sized sandwhich, somewhat healthy with some lettuce or some shit like that.

4 = glass of creatine followed by the gym. depending on what day it is work out.

8 = dinner, usually a bowl of pasta becasue it carboloads me for the next day and is good for putting on weight followed by another 1/2 serving of ProLab weight gainer to bring my day to a full serving.

Bed at around 11 or 12 with another small bowl of cereal at around 10 for a snack.

Mondays i usually work chest doing Bench press Incline bench Press and Decline bench press finishing with abs doing either weighted crunches or just kick ups.

Tuesdays i go bi's and tri's by doing curved bar curls, normall dumbell curls, preacher curls, Skull crushers for tri's followed by tri raises.

Wednesday i take off most of the time.

Thursday i do legs, calf raises, thigh raises, and a bunch of assorted crap my gym has.

Friday i do shoulders and back, shoulders are broken into three muscles, your posterior deltoid (the back part of your shoulders), your anterior deltoid (the front part of your shoulders), and your deltoid (the head of the muscle). I do lats and shoulder shrugs and other assorted stuff, lots of shoulder workouts workout your back as well, then i do pullups, not like pull myself up but a bench that faces up like this \ you lay on it facing down with your head at the top and you pull up a weighted bar, its good for your upper back.

saturday and sunday i take off cuz i'm usually doing something involving running around or something anyway. If you have any questions or want some details on any of the workouts (skull crushers) and the like, just lemme know. This is just what i've learned from my experiences at the gym and from having friends who are body builders and a friend who's division 1 college football.

[custombass]

Originally Posted by kbk

Slow is what a personaly trainer once told me, can't remember exactly why that is but slow is better.

A few slow reps with heavy weights tend to build more muscle strength than mass. Many fast reps with lighter wieghts tends to build more muscle mass than strength.

[Jago]

Originally Posted by Drunken_Master

One thing lots of people don't realize is that when your skinny and trying to bulk up, you can't gain muscle and reduce fat, your body needs the fat to burn the calories otherwise you just burn the muscle you put on. Most people who try to bulk get upset that they put on non muscle weight and give up, the fact is you have to put on fat.

Incorrect. You DON'T HAVE TO PUT ON FAT. All you need is an energy source, and carbohydrates are it. The ONLY reason why excess fat is stored is because it hasn't been used up as energy.
You still do need a minimal intake of fat in your diet though, and you should get that as part of your meals.
60 grams of fat is around the MAXIMUM you should be consuming, a day that is.

[piemaker]

beep test? lol sry i have no idea what that is

[Random]

You run back and forth between two points, trying to keep up with a pre-recorded beep. As you go back and forth, the beeps get faster and faster, meaning you have to get from one end to the other and back faster, in time with the beep.

[Jago]

it's a set time, and a set distance, and gradually increases untill you get up to level 5.5 i think, and then it just stays the same, which is like 3/4 pace i think

[bob]

Ok i really don't have the time to read the whole thread right now so just ignore me if i double up on other peoples statements.

For building muscle you must overcome pain and discomfort and excercise till you have no strength left no as in until you pass out as in until you cannot move the muscle you are working. The further you push yourself the quicker, better and more you will build. Muscles need at least one day rest between workouts except for the calves and abdominals which can be worked and built everyday.

Do not excercise shortly before bed.

Make sure you eat alot or you will just be wasting time and effort and not eat anything cover all bases to get maximum vitamin, mineral and in particular protein content. When workouts become heavy use of protein supplements are recommmend to avoid illnesses such as chronic fatigue and heart difficulties.

Different excercsies do different things and at different intensities.
Slow excercises build control.

Fast excercises build speed.

Low intenisity excercises at length produce endurance and the ablility to consume fuels efficiently.

High intensity excercises produce strength and power and the ability to produce, store and use fast acting fuels like adrenalin.

Low intensity excercises build small dense muscles.
High intensity excercises build big loose muscles but can be made dense.

Muscles disappears quickly! don't stop working out or workout occasionally.

workouts are best if done in the right order and that order all the time at the same time every scheduled session.

Muscle workouts can change posture and may cause injury to your spine. If you work you back muscles (Lower back, Trapezius, Laterals) then work the front too (Abdominals, Pectorals)

Thats all for now read well and i'm here to help if i can.

[imtedkaczynski]

Well I read about half of this thread so far, im going to finish it but if someone would help me with a nice excercise plan that would be wonderful


currently i have 70 lbs of weight (need more) to lift with. Im not to wealthy but i do have a job and pretty much no bills other than phone and internet. so equipment wouldnt be ver ymuch fo a rpoblem but rathe rnot buy anything other than something cheap if its absolutely needed.

i was on a diet but i stopped a while ago since i had lost alot of weight (45 lbs) just stopped eating starches and carbs for a couple months pretty much.

but anyways im about 275-285 and 6'1.5"-6'2.5" im not really to fat i have alot of "bulk" muscle (i think its bulk because its really jumpy, like if you place your fingers on my biceps and i move my arm the elbow its kinda clicky, if you know what i mean thatd be nice) i mainly want to slim down in the stomache area, and work on flexibility coordination and speed.

anyhelp would be awesome

also anything for energy that works well and isnt to expensive would be awesome, something along th elines of a pill with not to many side efeects would be the best not to much of a fan when it comes to the drinks and stuff =p

[baudtrap]

Well, I usually practise kicks and punches every night. About forty kicks each leg and fifty punches for each hand. I've been this since I was a kid supplementing my Kung Fu practises. I also quite a fast runner. Also since I was kid, i've always practised this fast simultaneous jumping thing. I jump from a high place then almost immediately after impacting the ground I roll jump sideways or flip sideways and so on. I have hardly experienced anything called plumbness or skinnyness. I'm Just the basic size. Not too built and not too skinny. This exercises help in speed, reflexes and add some meat into those biceps and triceps.

[Jago]

Originally Posted by bob

For building muscle you must overcome pain and discomfort and excercise till you have no strength left no as in until you pass out as in until you cannot move the muscle you are working. The further you push yourself the quicker, better and more you will build. Muscles need at least one day rest between workouts except for the calves and abdominals which can be worked and built everyday.

That would cause muscular damage. Training to failure and training till you can't move the muscle anymore are two different things.
Training to failure (correct method), means train untill you can no longer do any more reps in that set without taking a rest, meaning you are still able to use your muscles after the workout, you'll just be buggered.

[Synchronium]

Ok lads, I want my abs back.

Right now, I have a bit of a gut. I'm quite skinny, and there's definitly muscle down there, you just can't see it at all. What's the best way to lose the stomach?

Current excercise includes biking to work (20 mins both ways), walking a helluvalot at work (I usually spend about 2 days in the field and 3 in the office). Also in them two days in the field, I'm carrying a lot of stuff, like hammers, cable drums, etc. Also, I've been trying to do a few situps when I can.

What else should I be doing, and also should I be more concerned with working the abs on their own (IE the situps) or take a longer route to work to try and nacker me out a bit more overall?

Also, I'm gunna try and join a kung fu class in the new year, since I have a bit more time on my hands these days.

[Kaos-theory]

hey hey hey, ive been workign out :heh:

does straining my self to do 4x10 then managing a final killer set of 20 do it then having your arm give way on a start of another 10.. count.

so i managed 62 last night in just under 4 minutes, i gave me self a little break after each set. which did me good..

ive done 50 tongiht in sets of 10, with the odd 10 reps of the weights at 11.5kg

now can any one confirm if this is pointless:-

i have a desk about waist hieght. now if i place my hands on the edge and then stretched out liek i woudl for a push up and did them at that angle |\<-sorta like that. is that pointless or worth while? i find if i do it liek that the excess baggage i carry aroudn the ole belly hangs (:P) and because its hanging means im pulling more up,s o im figurign its better? and by a few weeks of doing it liekt hat im sure id be more than capable.. of doing at leats my wieght and a bit more in push ups..

[scorpz911]

Originally Posted by x

SPHYNX[x]

That would cause muscular damage. Training to failure and training till you can't move the muscle anymore are two different things.
Training to failure (correct method), means train untill you can no longer do any more reps in that set without taking a rest, meaning you are still able to use your muscles after the workout, you'll just be buggered.

Also, doing such high volume will not develop muscle power, only muscle endurance. I was taught, as a rule of thumb, any exercise you can perform easily at 25 total reps or more is probably not developing any muscle power.

Kaos: Im not sure what youre talking about, you listed the reps and everything, and but never really said specifically what you were doing. I think you are talking about pushups, and while I can't exactly understand what you mean, if you raise your feet and do pushups on an incline, then you increase the weight your arms have to push.

[Kaos-theory]

yeah i was doing push ups, Break after 10 reps then a few quickreps on my dumbels. i havent done any in a month though, i sorta lost track not good really.

but yes the last part i was on about doing push up's at an angle


desk.
|\
|..\
|....\
|......\
Me at an angle

its quite simple im leaningg at an angle of probably 45 degrees.

[grimR]

Originally Posted by Synchronium

Ok lads, I want my abs back.

Right now, I have a bit of a gut. I'm quite skinny, and there's definitly muscle down there, you just can't see it at all. What's the best way to lose the stomach?

Current excercise includes biking to work (20 mins both ways), walking a helluvalot at work (I usually spend about 2 days in the field and 3 in the office). Also in them two days in the field, I'm carrying a lot of stuff, like hammers, cable drums, etc. Also, I've been trying to do a few situps when I can.

What else should I be doing, and also should I be more concerned with working the abs on their own (IE the situps) or take a longer route to work to try and nacker me out a bit more overall?

Also, I'm gunna try and join a kung fu class in the new year, since I have a bit more time on my hands these days.

this is a late reply but I just stumbled my way upon this topic. The best way to get your abs back is variety of exercises for your abs combined with the most important part: diet. Another things I have found most helpful is taking photos of your progress. You see yourself day in an dayout, most likely not able to see the difference but with photgraphs, it all tells a story.

Exercise and try following this:
Week one: cut out all sugars, sweets and spread meals into 6 a day
Week two: cut out all simple carbs
Week three: log your calorie/carb/fat intake
Week three: start cutting calories slowly (you don't want to shock your body into eating your muscle for "survival" because too much cut too soon seems like starvation to your body

[Mischief]

well, i did every required exercise for the portuguese Comandos, our kickass elite force. i really dont remember the name of some (in english, i'll try to explain the best i can), but i do push-ups regularly, crunches, i also do this: if you find a high metal bar where you can hang in, pull yourself up several times, grabbing the bar with the palms facing you. it's really tiresome, but great results if done frequently. it works on the abdomen muscles, the biceps and the chest area, the forearms and even the legs, not much though. also try it a different way (and a lot harder, believe me): spread your arms a little further from your head, palms facing away from you (still grabbing the bar, obviously), and bend your head to the front. now pull yourself up several times. the bar should touch your shoulders and the back of the head. try to be suspended all the time, not touching the floor, as it will give you extra exercise.

these last 2 are a lot harder, especially the last one. if you can pull yourself up 10 times in the last exercise, it's waaaay more than average. most people can't do 10 of the less hard, let alone the hardest =P

oh, back to the topic

i also do swimming, as it's good for developing better endurance, and it works on all your muscles, although a bit slowlier than at a gym. that's why i do both =P

[Chaos]

Ok. Here's a few tips and myths I've found to be true from experience:

1. If you're skinny and have a fast metabolism, you should consume not only more protein, but more carbohydrates. When you workout, you burn carbs instead of muscle which results in overtraining and deterioration. I've always had a fast metabolism and used to be skinny but getting enough carbs and calories throughout the day will significantly help your gains as well as preventing them from disappearing. Especially before and after workouts, increase the consumption of carbs. Note that there are complex and simple carbs. Simple carbs are more likely to be in excess and store fat, but before/during a workout it will provide you with extra, quick bursts of energy. Complex carbs are carbs that stay with you longer and I recommend eating more of these. They can be found in grain, rice, peas and beans, and vegetables.

2. As others have mentioned, it's impossible to spot reduce. You cannot lose fat in one area of your body, say the stomach, by doing sit-ups. You must do some kind of cardio to work the entire body's fat off.
Note: If you're skinny but have a gut and you're trying to gain muscle, I'd recommend simply cutting out all excess sugar and unhealthy foods and fats. There are good fats and bad fats. Too much of anything can store as fat (protein, carbs, fat) but it's important to remember to stay away from bad fats. Good fats consist of mono- and polyunsaturated fats, which can be found in many nuts and seeds, corn, soybeans, and many oils. Also, good fats don't actually store as fat in your body unless in excess. Instead, they provide improved nutrient absorption, nerve transmission, maintaining cell membrane integrity, etc. If you think something contains fat that stores in your body, then you're probably right... fast food, junk food, snacks, and soda should be watched and preferrably avoided no matter who you are. Anything you see that contains trans or saturated fats aren't good for you. Secondly, consider calorie cycling. Meaning, if you consume around 2000 calories a day, then lower it to 1500 and the next day up to something like 2300 and so on. Your body will not be able to adjust and therefore should not gain any fat, but might help you to lose some without affecting your current weight gaining program or your health.

3. What's the best type of weight gain/mass routine? Well, this varies depending on who you are, your metabolism, goals, and experience. My general suggestion is a periodized program. These types of programs emphasize that you shouldn't stick with one constant routine, weight, or reps/sets, but that you should mix it up. The goal here is to surprise and shock your body into growth. There are many routines you can look up for periodized programs, but here's an example of how one is setup.

Week 1 - Give your body a rest, but lift weights using dumbbells only 2 days of the week to prepare it for the next week's high intensity workouts. This provides your body with recovery, increases your hormone levels, persuades hypertrophy, and reduces your risk for injury.
Week 2, 3, and 4 - These weeks make up the loading phase. During this period, you will do intense workouts for either 3 days every other day or 6 days a week, depending on your level. The purpose is to shock your muscles into growth. After week 4, you will do another week of active resting, but during the next loading phase, you will change the routine and perhaps different exercises with higher weights.

Just remember for gaining weight, nutrition is the key. It doesn't matter how hard you workout, you will never gain muscle unless you get the right materials and enough of it.

[crazydan]

I have basically read the whole thread. Some on above said something about just eat alot of junkfood and soda. I dont know if he was joking(I am assumin this), but if he was not do not follow that advice. Basically have been lifitng heavy weights for about a year now since I am only 15. I lift weights basicaly since I play football and basketball. Are lifting weights as good as body weight excericises for fighting? Also what are side situps, cross situps, V-situps, Cat Pushups, and Frog Jumps. I have seen these named a few times and I tried googling them and could not find them. Also I do not know if I should have put this in this area, but I have seen 2 people say they got the Navy Seal workout and a Martial Arts workout on PDF. Where do you download them from. I am very interested in getting these and I was wonderin where I can aquire it.

[Mega Kid]

Hello, I have been reading your posts and I must say impressive. Well my way of excercise is by eating healthy like fruits and vegetables. I use weights and non-weight activities. My non-weight activities are leg ups, sit ups, push ups, pull ups, running, climbing, and fight crime. My main ability is speed. But, I am immune to physical attacks. You should always get active no matter what you think you are. Everyone has their own special ability, even if it's eating. I am good at martial arts. Martial arts is a good way of learning new skills and ability, even though I have never taken lessons. Water is a good source of energy, stop drinking those sugar energy drinks if you're thirsty, drink water. But, one important thing is that your body can only take like 1 cup of water every 3 minutes or so. Well I wish you people the best of luck in your excercising plans.