SEASON 1

Episode 1: http://www.tudou.com/programs/view/l9Eo0YVWwUk/

Episode 2: http://www.tudou.com/programs/view/OdM2OzbqaCc/

Episode 3: http://www.tudou.com/programs/view/VjxX_x3TzvI/

Episode 4: http://www.tudou.com/programs/view/takBMyO2UxA/

Episode 5:http://www.tudou.com/programs/view/V-GJ59OiRy8/

Episode 6: http://www.tudou.com/programs/view/7s8R2FYG6cM/

Episode 7: http://www.tudou.com/programs/view/WujLbKK88Dk/

Episode 8: http://www.tudou.com/programs/view/VTR6Liqum40/

Episode 9: http://www.tudou.com/programs/view/MzCueeXajhY/

Episode 10: has four parts

• http://www.youtube.com/watch?v=iQMwWKBtIHs (part 1)
• http://www.youtube.com/watch?v=XAI5JoR_JII&feature=related (part 2)
• http://www.youtube.com/watch?v=TxC0Xf74V1Y&feature=related (part 3)
• http://www.youtube.com/watch?v=m2mmMiP0-bY&feature=related (part 4)

Episode 11: http://www.tudou.com/programs/view/Ml1cdiaJg54/

Episode 12: http://www.tudou.com/programs/view/PxQMuxj7xU4/

Episode 13: http://www.tudou.com/programs/view/KyFu0oH52d0/

SEASON 2

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Episode 2:

Episode 3:

Episode 4

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Episode 6:

Episode 7:

Episode 8:

Episode 9:

Episode 10:

Episode 11:

Episode 12:

Episode 13:

SEASON 3

Episode 1:

Episode 2:

Episode 3:

Episode 4

Episode 5:

Episode 6:

Episode 7:

Episode 8:

Episode 9:

Episode 10:

Episode 11:

Episode 12:

Episode 13:

More coming soon.

If you have any problem just write a comment below.

See below some examples of tongue cleaners

Carlos III is a Spanish university situated in Madrid. The university’s main campuses are located in Getafe, those are Humanities and Social sciences campuses. Getafe is basically inhabited by middle-low income population, immigrants and some students  since house rents are inexpensive. Other than the campuses in Getafe, Carlos III has campuses in Colmenarejo, located in the NE side of downtown Madrid focuses on social sciences, and in Leganes which is fairly near of Getafe, which is the technical campus of C3.

Even though C3 offers pure science degrees, the university is remarkably better in economics fields, such business, statistics. It has been classified as one of the best suppliers of economics and business administration undergraduate degree programs in Spain.

C3 also was the first university in Madrid (and presumably in Spain) to adopt the new Bologna process which supposes an integration of European superior education. The process ends in 2010 for Spain, so by 2010 all universities must have switched to that new plan, thanks to this early adoption advantage, c3 has received a high level of application these last couple years, raising grade points. So that is, a student willing to study economics related degrees must have an average of 7 – 8 points out of 10 to be able to access and be registered for the degree.

After the early integration into the new system, the university also has adopted full English courses, meaning that a student may attend all subject lessons in English language, even for elective subjects, something that none of the Spanish public universities have. This is really a very innovative feature (I personally think they should have done this much earlier) given the low bilingualism of Spain.

C3 university is also famous for their labor as researchers. The university has a huge network of teaching staff from permanent teachers to many post graduate and visiting teachers both national and international. Because most of the professors are experts in research, they are used to applying the theory more than studying the theory giving students a more real-life-based learning experience.

Furthermore, the quality of teaching is carefully controlled through student assessment tests and statistical inferences using students grading, class attendance and other input data.

Apart from teaching, the university has wide and varied collection of bibliographical resources. The library has main textbooks, specialized reference books (most surprisingly is that they have lots of books in English, most American), research databases that contain journals, scientific articles, online magazines, research papers and more. In addition you have internet connection in the whole campus (though very slow and restricted for academic use)  as well as lost of computer rooms scattered all over the campuses. You also can read everyday the financial times in the library.

Today, the university uses a web-based platform to arrange its the administration. Information, course registration, class notes, all the information you can think about is stored in the website (which is also something really innovative to be Spanish), so if you are thinking to apply to this university you should check the website from head to toe and deep if you want to find specific information, sending e-mails or calling will not be as fruitful. For courses information (class slides, assignments, presentation…) they are using the open source platform Moodle (impressive huh, they are really up to date).

I guess I should also comment on the ambiance. Teachers usually are passive, so if you are not his or her preferred student you will not get the attention you need, some teachers are averse to receiving e-mails with questions, others just care about finishing their class and others are a bit more caring. Students, as you may presume, are mostly Spanish, so that will mean that in class chances are that it will be filled with blah blah blah.

The thing I love the most is the green decoration. At least in Getafe campus, you will find lots of trees, and something very thoughtful – few flowers!. When a green space is impregnated with flowers people just cannot stay there with all the bugs and smells particularly in spring and summer. However a place with some trees and very few flowers will make it look good and feel good. So is that campus. Just when you enter you will see wide green areas gracefully fit between the buildings.

With all said, I hope you have the chance to meet this charismatic university.

Now,  I am not going to specify the details of how to getting the ideal body since it depends on personal characteristics, these are going to be only a few general guidelines that will be really easy to follow. Most of them are from personal experience and experimenting and some others from books.

The importance of nutrition

The biggest problems for most hardgainers is that they don’t get buff, it is almost impossible to get bulked up. Most of the time it is caused by a quick metabolism, that is almost  eat for nothing. To offset this problem we can eat several meals a day, what this method does is to slow down our metabolism, so that way our body gets recovered constantly during a day and we don’t lose fat. Once a thin person is hungry, his muscles are immediately burning fat, so be careful and try to avoid that situation. However, if you ever tried this method maybe you felt it was not very good for health, eating constantly may harm your stomach since it almost doesn’t have time to rest, and eating too much more than your normal habit may disturb your organism such bringing it up, losing appetite, feeling sick… though it generally gets you fatter. In fact, when I tried this method I got 4 kg in one week, I’d rather say that is pretty insane.

So I showed here the two extreme cases that I will break down here for clarification:

• If you eat in a normal basis, say 3 meals a day you don’t get fat. In addition, if you exercise, even if you don’t spend too much energy you will lose a lot of calories, that will make it hard for you to recover and don’t mention to get fat.
• If you eat too much out of your basis, say 6 meals a day it will be bad for you if you don’t burn it, or something worse, you will lose your passion for food. Sometimes if you eat a bit more your body will get used to your new schedule more quickly and with less secondary effects, but it may still not be enough.

Our solution:

Focus your meals on building muscles. This is something important you want to do. If you focus your meals to exercise schedule in the gym most of  the calories will go to your muscles. So here is my recommendation.

Keep your 3 daily meals plus one meal after workout. It will bust your nutrition performance.

An efficient workout

As a matter of fact, workouts vary hugely depending on your physical status. You don’t have to lift too much weight in order to make your muscles grow up. It is actually an equilibrium between nutrition and workout. For hargainers our equilibrium is more difficult to reach so we have to adjust.

There are ways you can adjust your workout to your nutrition.

• When you are not eating too much, don’t either push yourself too much in the gym.
• You can bust your gym performance with an energy buster drink an hour before workout.
• Eat a real meal after workout, not a snack.
• If you have reached failure while working out stop and come back tomorrow, you don’t have to rest one day between workout days if you don’t need it.

The best way to work with your body without damaging yourself is adapting it to your way of working. If you exercise 3 days a week keep it, don’t skip a day unless you are ill or you don’t feel good. If you don’t have too much energy for workout, say you are tired, try at least to do some exercises, something is better than nothing.

Work out methods

Not every exercise works for everybody, and much less with hardgainers. Depending on your case you may try one or another, here I list the most basic.

1. Heavy weight with less repetitions, for instance, use 15 kg dumbells with 5 repetitions each set.
2. Light weight with more repetitions and less sets, for instance, 10kg dumbells with 20 repetitions per set.
3. Or you can use a combination of both. Start with heavy weight and gradually decrease the weight or vice versa.

You must try all of this methods in order to find the one which makes it for you. Also remember that the examples are for instance purposes only. You have to take into account your age (if you are still growing don’t push yourself with too heavy weights it may harm you, the same applies to older people), your strength, your physical condition (if you have any injuries, malformations, etc…).

Overall comments about nutrition and workouts

There are still many specific details I didn’t mention, it is up to you to give them a try. Some of them might be concrete specifications about workouts. You should try every exercise it is available (depending on where do you workout) and you feel comfortable with it. Of course if any exercise harms you stop doing it immediately. Also have in mind that you must warm-up always to avoid injuries either with cardio exercises or warm-up exercises.

In nutrition you may need to eat variety, with this I mean, vegetables, meat (cold meat have high proteins concentrations which may help you), fruits, seafood, everything that gives you balance in nutrition and makes you healthy. that will not only make it easier for you to build muscles but also to have a healthy life. If you still feel a lack in nutrition you can try supplements but in general cases even for hardgainers it is not needed unless you are a professional bodybuilder.

After all you may feel that you lack time for doing all of these. So as I said if you want to do this, to build up a better body, increase your self esteem you have to sacrifice some other things you do.

I personally tried all these things, some worked for me others not, so you should take this tips into consideration and adapt them to your personal situation.

A new year is a good time, at least psychologically, to change. To change habits, to improve our daily lives in the short run, and for sure, to live happy. I hope everybody can think that way, not to wish or to desire too much, but to change the important things in our present.

Have a nice year 2010!!