STANISLAV LINDOVER 01

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LOCKING WINDOWS & DOORS

I have been made aware of a number of burglaries in Peyia, and one in Tala recently, where entry was gained either through a door or window which had simply been closed and not locked.
The Police have advised that you should not rely on simply closing a window or door - whenever you leave a property the locks on windows and doors should always please be utilised.

I have also been advised of an incident in Tala discovered this week when the owners returned. Two adjoining properties had both had their door locks tampered with but the thieves had failed to gain entry.

Please be vigilant - if you spot any strange vehicles or people about, it is better to phone the Police and make them aware.  The vehicle and registration  details may not tally, or the vehicle may have been spotted in the area of another burglary.  If they are made aware, they are then in a position to react.

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Zayıflatıcı Krem İşe Yarar Mı?

Piyasada yeni yeni popüler olmaya başlamış ve hakkında bir çok video yapılmıştır. Bölgesel yağ yakıcı, inceltici, sıkılaştırıcı gibi özellikler yüklenip satılan bu kremlerden medet uman bir çok insan mevcut. Ancak kötü haberi ben vermek istemezdim ama maalesef bu tür kremler hiçbir işe yaramaz. Zaten düz mantık kullanacak olursanız böyle bir krem olsa şişman insan kalmazdı.

Şimdi ben bu sitede size kas yapan bir krem önersem, altına da kullanırken çektiğim bir fotoğrafımı koysam ve "ben bu kasları kasyap kremini kullanarak yaptım" desem kaç kişi inanır ve satın alır. (Bunu yazarken bile şüphelendim yarın mail atıp sipariş vermeyin sakın) Kimse inanmaz değil mi. Çünkü çok saçma. Bir kremin sizi kaslandırması ne kadar saçma geliyor ise zayıflatması da bir o kadar saçmadır. Ancak bizim insanımız inanmak istediği şeye inandığı için gerçekleri her zaman ıskalıyor. 

Ayrıca bu kremlerin sağlığa zararlı olması da çok yüksek bir olasılıktır. Bu kremleri ünlü markaların adını kullanarak pazarlıyorlar. Bir de kullanıcı yorumlarına "kullandım işe yaradı" gibi yorumlar ekliyorlar. Kanmayın böyle şeylere. Mantığınızı kullanın. Dolandırıcılara paranızı kaptırmayın.

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Iss Pyar Ko Kya Naam Doon Episodes 1

Anasayfa > Series and Movies / Diziler ve Filmler > Indian Movies and Series / Hint Dizi ve Filmleri > Iss Pyar Ko Kya Naam Doon / Ipkknd / Bir Garip Aşk > All Episodes / Tüm Bölümler >   Iss Pyar Ko Kya Naam Doon Episodes 1

Iss Pyar Ko Kya Naam Doon Episodes 1

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plus is pyar ko kya naam doon star plus serial is pyar ko kya naam doon star plus video is pyar ko kya naam doon star plus par is pyar ko kya naam doon star plus natak is pyar ko kya naam doon star plus song is pyar ko kya naam doon star plus cast iss pyar ko kya naam doon drama star plus iss pyaar ko kya naam doon story till now iss pyaar ko kya naam doon 2 story till now iss pyaar ko kya naam doon whatsapp status iss pyar ko kya naam doon on youtube iss pyar ko kya naam doon on voot iss pyar ko kya naam doon on star plus iss pyar ko kya naam doon on star utsav is pyar ko kya naam doon on star plus is pyar ko kya naam doon on h now iss pyaar ko kya naam doon hotstar watch iss pyar ko kya naam doon on hotstar iss pyaar ko kya naam doon khushi or not iss pyaar ko kya naam doon star plus versus serial iss pyar ko kya naam doon with english subtitles iss pyaar ko kya naam doon with english subtitles iss pyaar ko kya naam doon with video iss pyaar ko kya naam doon with song iss pyar ko kya naam doon 2 iss pyar ko kya naam doon 3 how is pyar ko kya naam doon what is pyar ko kya naam doon serial is iss pyaar ko kya naam doon is iss pyaar ko kya naam doon season 4 coming is iss pyaar ko kya naam doon coming again is iss pyaar ko kya naam doon on netflix is iss pyaar ko kya naam doon serial is iss pyaar ko kya naam doon serial video is iss pyaar ko kya naam doon 2 is iss pyaar ko kya naam doon khushi what is pyar ko kya naam doon what is pyaar ko kya naam doon serial where is pyar ko kya naam doon who is pyar ko main kya naam doon who is pyar ko kya naam doon who is pyar ko kya naam doon serial why iss pyar ko kya naam doon stopped will iss pyaar ko kya naam doon continue iss pyar ko kya naam doon 2 iss pyar ko kya naam doon 3 iss pyar ko kya naam doon 4 iss pyaar ko kya naam doon cast iss pyar ko kya naam doon dailymotion iss pyar ko kya naam doon season 3 iss pyar ko kya naam doon episode 3 iss pyar ko kya naam doon season 1 iss pyar ko kya naam doon actress name iss pyar 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real names iss pyaar ko kya naam doon channel iss pyaar ko kya naam doon chautha bhag iss pyaar ko kya naam doon cast and crew iss pyaar ko kya naam doon chandni serial iss pyaar ko kya naam doon chautha episode iss pyar ko kya naam doon drama iss pyar ko kya naam doon download iss pyar ko kya naam doon dailymotion episode 1 iss pyar ko kya naam doon diwali episode iss pyar ko kya naam doon dobara iss pyar ko kya naam doon drama star plus iss pyar ko kya naam doon download all episodes is pyar ko kya naam doon download song iss pyar ko kya naam doon song download iss pyaar ko kya naam doon d iss pyar ko kya naam doon episode 300 iss pyar ko kya naam doon ek baar phir - ep. 24 iss pyar ko kya naam doon episode 170 iss pyar ko kya naam doon episode 200 iss pyar ko kya naam doon e iss pyaar ko kya naam doon e iss pyar ko kya naam doon s6 e 35 iss pyaar ko kya naam doon salaam e ishq dance iss pyaar ko kya naam doon song salaam e ishq iss pyaar ko kya naam doon salaam e ishq iss pyar ko 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naam doon episodes 1 h now tv drama is pyar ko kya naam doon is pyar ko kya naam doon h now is pyar ko kya naam doon h h now iss pyaar ko kya naam doon h now tv iss pyaar ko kya naam doon h now drama iss pyaar ko kya naam doon iss pyaar ko kya naam doon on h now channel iss pyaar ko kya naam doon h iss pyar ko kya naam doon instagram iss pyar ko kya naam doon in telugu iss pyar ko kya naam doon in tamil iss pyar ko kya naam doon in hotstar iss pyar ko kya naam doon images iss pyar ko kya naam doon instrumental ringtone is pyar ko kya naam doon in is pyar ko kya naam doon serial in hindi iss pyaar ko kya naam doon instagram iss pyaar ko kya naam doon iss pyaar ko kya naam doon 3 iss pyaar ko kya naam doon 2 iss pyaar ko kya naam doon title song lyrics iss pyaar ko kya naam doon season 4 iss pyaar ko kya naam doon ek jashn iss pyaar ko kya naam doon episode 300 iss pyaar ko kya naam doon netflix iss pyaar ko kya naam doon january 2012 iss pyaar ko kya naam doon july 2012 iss pyaar ko kya naam doon june 2012 iss pyaar ko kya naam doon july iss pyaar ko kya naam doon jashn iss pyaar ko kya naam doon july 2011 iss pyaar ko kya naam doon june 2011 iss pyaar ko kya naam doon january 2011 iss pyaar ko kya naam doon zee anmol iss pyaar ko kya naam doon july 2012 full episode iss pyaar ko kya naam doon kidnap episode iss pyaar ko kya naam doon khushi iss pyaar ko kya naam doon ka iss pyaar ko kya naam doon khushi aur arnav iss pyaar ko kya naam doon kahani iss pyaar ko kya naam doon khushi arnav serial iss pyaar ko kya naam doon khushi and arnav iss pyaar ko kya naam doon ka serial iss pyaar ko kya naam doon khushi kumari gupta singh raizada iss pyaar ko kya naam doon ka gana iss pyar ko kya naam doon kiss is pyar ko kya naam doon ke episode is pyar ko kya naam doon ke songs is pyar ko kya naam doon 2 ke song is pyar ko kya naam doon serial ke song is pyar ke iss pyaar ko kya naam doon star plus ka iss pyaar ko kya naam doon star utsav ka iss pyaar ko kya naam doon serial iss pyaar ko kya naam doon latest news iss pyar ko kya naam doon last episode written update iss pyar ko kya naam doon love scenes iss pyar ko kya naam doon lavanya iss pyar ko kya naam doon lyrics translation iss pyar ko kya naam doon latest iss pyar ko kya naam doon last episode season 2 iss pyar ko kya naam doon lyrics song iss pyaar ko kya naam doon title song l iss pyaar ko kya naam doon l iss pyaar ko kya naam doon movie iss pyaar ko kya naam doon meaning in english iss pyaar ko kya naam doon march 2012 iss pyaar ko kya naam doon movie song iss pyar ko kya naam doon mp3 song iss pyaar ko kya naam doon may 2012 iss pyaar ko kya naam doon main iss pyaar ko kya naam doon marriage episode iss pyaar ko kya naam doon music iss pyaar ko kya naam doon mehndi episode full iss pyaar ko kya naam doon m iss pyar ko kya naam doon new season iss pyar ko kya naam doon netflix iss pyar ko kya naam doon novel is pyar ko kya naam doon natak iss pyaar ko kya naam doon natak iss pyaar ko kya naam doon natak video iss pyaar ko kya naam doon natak video mein iss pyaar ko kya naam doon natak dikhao iss pyaar ko kya naam doon natak dikhaye iss pyaar ko kya naam doon arnav n khushi iss pyaar ko kya naam doon arnav and khushi iss pyaar kya naam doon arnav khushi iss pyar ko kya naam doon on hotstar iss pyar ko kya naam doon on dailymotion iss pyar ko kya naam doon on youtube iss pyar ko kya naam doon on star plus is pyar ko kya naam doon on voot is pyar ko kya naam doon on star plus is pyar ko kya naam doon on star utsav iss pyar ko kya naam doon 3 on hotstar iss pyar ko kya naam doon 2 on hotstar iss pyar ko kya naam doon 1 on hotstar iss pyaar ko kya naam doon o la la iss pyar ko kya naam doon phir se iss pyar ko kya naam doon phir se cast iss pyar ko kya naam doon phir ek baar iss pyaar ko kya naam doon part 1 iss pyaar ko kya naam doon part 2 iss pyaar ko kya naam doon picture iss pyaar ko kya naam doon pakistani drama iss pyaar ko kya naam doon pehla episode iss pyaar ko kya naam doon phir ek baar iss pyaar ko kya naam doon photo iss pyaar ko kya naam doon quora iss pyaar ko kya naam doon quotes iss pyaar ko kya naam doon qartulad iss pyar ko kya naam doon quotes iss pyaar ko kya naam doon song kyun dard hai itna iss pyaar ko kya naam doon quiz iss pyaar ko kya naam doon qawali song iss pyaar ko kya naam doon qawwali iss pyaar ko kya naam doon quran is pyaar ko kya naam doon quotes iss pyar ko kya naam doon romantic episode iss pyar ko kya naam doon romantic scenes iss pyar ko kya naam doon ringtone iss pyar ko kya naam doon rabba ve song download iss pyar ko kya naam doon ringtone rabba ve iss pyar ko kya naam doon romantic scenes after marriage iss pyar ko kya naam doon rewind trp iss pyar ko kya naam doon rabba ve iss pyar ko kya naam doon returns iss pyaar ko kya naam doon r iss pyar ko kya naam doon season 2 iss pyar ko kya naam doon serial iss pyar ko kya naam doon season 1 all episodes iss pyar ko kya naam doon star cast iss pyar ko kya naam doon season 1 full episodes s pyar ko kya naam doon iss pyaar ko kya naam doon episode s iss pyaar ko kya naam doon s 1 iss pyaar ko kya naam doon title s iss pyaar ko kya naam doon song s iss pyaar ko kya naam doon s3 iss pyaar ko kya naam doon title song lyrics rabba ve iss pyaar ko kya naam doon title song lyrics rabba ve free download iss pyar ko kya naam doon title song mp3 iss pyaar ko kya naam doon title iss pyaar ko kya naam doon tv serial iss pyar ko kya naam doon theme song download iss pyaar ko kya naam doon telugu iss pyaar ko kya naam doon tv iss pyaar ko kya naam doon t jayshree t iss pyaar ko kya naam doon iss pyaar ko kya naam doon t v serial iss pyaar ko kya naam doon t song iss pyaar ko kya naam doon uska video iss pyaar ko kya naam doon uski video iss pyaar ko kya naam doon uska gana iss pyaar ko kya naam doon uska serial iss pyaar ko kya naam doon uske gane iss pyaar ko kya naam doon urdu 1 iss pyaar ko kya naam doon uska iss pyaar ko kya naam doon urdu iss pyaar ko kya naam doon university iss pyaar ko kya naam doon utsav you tube iss pyar ko kya naam doon youtube iss pyaar ko kya naam doon iss pyaar ko kya naam doon youtube youtube video is pyar ko kya naam doon iss pyar ko kya naam doon you tube videos iss pyar ko kya naam doon episode you tube iss pyar ko kya naam doon 3 you tube is pyar ko kya naam doon serial youtube iss pyaar ko kya naam doon episode 1 youtube iss pyaar ko kya naam doon video iss pyar ko kya naam doon videos iss pyar ko kya naam doon voot iss pyar ko kya naam doon video songs download iss pyar ko kya naam doon video download iss pyar ko kya naam doon video song is pyar ko kya naam doon video serial is pyar ko kya naam doon video mein is pyar ko kya naam doon video natak is pyar ko kya naam doon video mein natak iss pyaar ko kya naam doon wiki iss pyaar ko kya naam doon watch iss pyaar ko kya naam doon with english subtitles iss pyaar ko kya naam doon written update iss pyaar ko kya naam doon watch online with english subtitles iss pyar ko kya naam doon with english subtitles iss pyar ko kya naam doon watch iss pyaar ko kya naam doon wallpaper iss pyaar ko kya naam doon wala natak iss pyaar ko kya naam doon wattpad iss pyaar ko kya naam doon w iss pyar ko kya naam doon youtube iss pyar ko kya naam doon yesterday episode iss pyar ko kya naam doon youtube videos iss pyar ko kya naam doon youtube 22nd june 2012 is pyar ko kya naam doon youtube episodes is pyar ko kya naam doon youtube last episode is pyar ko kya naam doon year iss pyar ko kya naam doon episodes youtube iss pyaar ko kya naam doon zee tv iss pyaar ko kya naam doon zee tv serial iss pyaar ko kya naam doon zee5 is pyar ko kya naam doon zee tv is pyar ko kya naam doon zee anmol iss pyaar ko kya naam doon zee anmol par iss pyaar ko kya naam doon zee anmol serial iss pyaar ko kya naam doon zee anmol natak iss pyaar ko kya naam doon zee tv video iss pyar ko kya naam doon 06th june 2011 season 1 episode 1 iss pyaar ko kya naam doon 01 iss pyaar ko kya naam doon 04 iss pyar ko kya naam doon 1 episode iss pyar ko kya naam doon 1 cast iss pyar ko kya naam doon 100 iss pyar ko kya naam doon 160 iss pyar ko kya naam doon 15 july 2012 iss pyar ko kya naam doon 190 iss pyar ko kya naam doon 14 august 2012 iss pyar ko kya naam doon 162 season 1 is pyar ko kya naam doon 1 iss pyaar ko kya naam doon iss pyar ko kya naam doon 1 title song download iss pyar ko kya naam doon 1 song download iss pyar ko kya naam doon 1 august 2012 iss pyar ko kya naam doon 1 written update iss pyar ko kya naam doon 1 wikipedia iss pyaar ko kya naam doon 2011 iss pyaar ko kya naam doon 2015 iss pyaar ko kya naam doon 28 september 2012 iss pyaar ko kya naam doon 2 full episodes iss pyaar ko kya naam doon 2 ending iss pyaar ko kya naam doon 200 dailymotion iss pyar ko kya naam doon 2019 iss pyar ko kya naam doon 250 iss pyar ko kya naam doon 200 iss pyaar ko kya naam doon 2 cast iss pyar ko kya naam doon 2 title song download iss pyar ko kya naam doon 2 romantic episodes iss pyar ko kya naam doon 2 wiki iss pyar ko kya naam doon 2 title song iss pyar ko kya naam doon 2 songs download iss pyar ko kya naam doon 2 full episodes iss pyar ko kya naam doon 2 all episodes iss pyar ko kya naam doon 3 episode 1 iss pyar ko kya naam doon 300 iss pyar ko kya naam doon 3 ep 1 iss pyar ko kya naam doon 340 iss pyar ko kya naam doon 3 episodes iss pyar ko kya naam doon 320 iss pyar ko kya naam doon 3 full episodes iss pyar ko kya naam doon 330 iss pyar ko kya naam doon 360 iss pyar ko kya naam doon 3 cast iss pyar ko kya naam doon 3 last episode iss pyar ko kya naam doon 3 all episodes iss pyar ko kya naam doon 3 song download iss pyar ko kya naam doon 3 story iss pyar ko kya naam doon 3 wiki iss pyar ko kya naam doon 45 iss pyar ko kya naam doon 4 latest news iss pyar ko kya naam doon 4 episode 1 iss pyar ko kya naam doon 4 cast iss pyar ko kya naam doon 4 starting date iss pyar ko kya naam doon 400 iss pyar ko kya naam doon 46 iss pyar ko kya naam doon 40 iss pyar ko kya naam doon 43 season 4 is pyar ko kya naam doon iss pyar ko kya naam doon 4 trailer iss pyar ko kya naam doon 50 iss pyar ko kya naam doon 57 iss pyar ko kya naam doon 55 iss pyar ko kya naam doon 56 iss pyar ko kya naam doon 58 iss pyar ko kya naam doon 51 iss pyar ko kya naam doon 52 iss pyar ko kya naam doon 59 iss pyar ko kya naam doon 5 june 2012 iss pyar ko kya naam doon 53 iss pyar ko kya naam doon 5 iss pyar ko kya naam doon 5 april 2012 iss pyar ko kya naam doon 5 september is pyar ko kya naam doon 5 july 2012 iss pyar ko kya naam doon season 5 episode 166 iss pyar ko kya naam doon epi 5 iss pyar ko kya naam doon season 5 episode 24 iss pyaar ko kya naam doon 6 september 2012 iss pyaar ko kya naam doon 6 december 2011 iss pyaar ko kya naam doon 6 july 2011 iss pyar ko kya naam doon 6 june 2011 iss pyar ko kya naam doon 6 june 2012 iss pyar ko kya naam doon 6 april 2012 iss pyaar ko kya naam doon 6 june iss pyaar ko kya naam doon epi 6 iss pyar ko kya naam doon july 6 2012 is pyar ko kya naam doon epi 6 iss pyaar ko kya naam doon 6 season 6 iss pyaar ko kya naam doon iss pyaar ko kya naam doon 7 october 2011 iss pyaar ko kya naam doon 7 december 2011 iss pyaar ko kya naam doon 7 february 2012 iss pyaar ko kya naam doon 7 october 2012 iss pyaar ko kya naam doon 7 november 2012 7 iss pyaar ko kya naam doon iss pyar ko kya naam doon 7 iss pyar ko kya naam doon 7 june 2011 iss pyar ko kya naam doon 7 april 2012 iss pyar ko kya naam doon 7 june iss pyar ko kya naam doon 7 oct 2012 is pyar ko kya naam doon 7 july 2012 is pyar ko kya naam doon 7 hotstar iss pyar ko kya naam doon season 7 season 7 iss pyaar ko kya naam doon iss pyaar ko kya naam doon 8 february 2012 iss pyaar ko kya naam doon 8 november 2011 iss pyaar ko kya naam doon 8 december 2011 iss pyaar ko kya naam doon 8 october 2012 iss pyaar ko kya naam doon 8 may 2012 iss pyar ko kya naam doon 8 june 2012 iss pyar ko kya naam doon 8 iss pyar ko kya naam doon 8 june 2011 iss pyar ko kya naam doon 8 november 2011 iss pyar ko kya naam doon 8 nov iss pyar ko kya naam doon ep 8 iss pyar ko kya naam doon season 8 hotstar season 8 iss pyaar ko kya naam doon iss pyaar ko kya naam doon 8 iss pyaar ko kya naam doon 9 october 2012 iss pyaar ko kya naam doon 9 september 2011 iss pyaar ko kya naam doon 9 april 2012 iss pyaar ko kya naam doon 9 february 2012 iss pyar ko kya naam doon 9 may 2012 iss pyar ko kya naam doon 9 july 2012 iss pyar ko kya naam doon 9 iss pyar ko kya naam doon 9 nov 2012 iss pyar ko kya naam doon season 9 iss pyar ko kya naam doon episode 9 written update season 9 iss pyaar ko kya naam doon iss pyaar ko kya naam doon 9 hotstar iss pyar ko kya naam doon season 9

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STATISTICAL SERVICE OF CYPRUS - COLLECTION OF DATA

YOU SHOULD RECEIVE A LETTER IF YOU ARE TO BE INCLUDED IN THE SURVEY, BUT THAT LETTER MAY BE IN YOUR POSTBOX.

Please note that the Statistical Service of Cyprus is carrying out a survey regarding Adult Education between September and December this year.  The survey, which is carried out every 5 years, is conducted in accordance with the Regulation of the European Council.



The main objective of the survey is to collect data regarding the participation of the population aged 25-64 in activities/programmes in education or training during the last 12 months.  Apart from participation in these activities, data is also collected regarding the reasons for not participating as well as some other information relating to learning, eg language skills.

The survey will cover a random sample of 4,500 households, both in urban and rural areas.  Within each household, one person aged 25-64 will be chosen at random to answer the questionnaire.

If your household is chosen, you will receive a letter from the Ministry of Finance.  You are kindly requested to co-operate and supply the necessary information.

All the information collected will be treat as Confidential.  The data will be used solely for general statistical purposes.  The individual data of the household will not be disclosed to any person, organisation, or other Government Department.

For any clarification or information regarding the survey, you can contact the Statistical Service on 22 602146 [Mrs Maria Hadjiprokopi] or 22 602147 [Mrs Loukia Nicolaou].

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Coğrafya Konu Anlatımları ve Notları

Coğrafya Konu Anlatımları ve Notları

 Öncelikle herkese merhabalar web sitemizde binlerce coğrafya konu anlatım notları bulunmaktadır. Bazı Coğrafya Notları kısa ve özet şeklinde, bazıları derin ve detaylı şekilde, bazı notlar ise sadece şifrelerden oluşmaktadır. Yani istediğiniz her türden Coğrafya notunu buradan bulabilirsiniz. Coğrafya ile ilgili tüm eksikliklerinizi hızlı ve kolay bir şekilde buradan rahatlıkla giderebilirsiniz.

*Web sitemizde yer alan notların hepsine birer numara verilmiştir. Numaralar 1'den başlanmıştır.

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Cheat Day Nedir?

Profesyonel vücutcular tarafından bu cümleyi sıklıkla duymuş olmalısınız. Cheat kelime anlamı olarak "hile" demektir. Definasyon programlarına veya kendinizce belirlediğiniz bir diyet programına cheat günleri koyabilirsiniz.

Bunun yanı sıra cheat meal vardır. Burada da sadece haftanın tek bir gününün öğününe ekleyebilirsiniz. İstediğiniz şeyi yiyip içebilirsiniz. Programın dışına çıkabilirsiniz.

Cheat günlerinde ve öğünlerinde dikkat edilmesi gereken şey aşırıya kaçmamaktır. Aynı zamanda cheat yapmanın hakkınıda antranmanda vermeye gayret gösterin. İki adım ileri bir adım gitmenize gerek yok. Dediğim gibi yaparsanız ne şiş yanar ne de kebap.

Ben kendimce şöyle bir sistem oturttum ve size de tavsiye ederim. Mesela bir diyet programı yapıyorsunuz. İstikrarlı bir şekilde bir hafta uyguladınız ve pazar gününe de bir cheat day günü eklediniz. Planınızı da günler öncesinden hazırladınız haliyle. Mesela pasta yiyeceksiniz. Kendinizce şöyle düşünün. Şimdi sizin pasta almak için paraya ihtiyacınız var. Para içinde işe ihtiyacınız var. Belirli bir çalışma karşılığında o pastayı yiyebilirsiniz.

İşte cheat'da aynen böyledir. O pastayı yiyebilmek için önce hakketmelisiniz. Bunun içinde onun içerdiği kalori miktarı kadar spor yapmalısınız. Bahsettiğim sistemde bu aslında. Eğer siz bunun bilincinde olursanız ve buna göre antrenman yaparsanız hem kendinizi motive etmiş olursunuz, hem de istediğiniz şeyi yiyebilirsiniz.

Bu yazıdan sonra Low Carb diyetin ile ilgili yazımızı okuyabilirsiniz.

Yazımı şöyle özlü bir söz ile sonlandırmak istiyorum : "Uğruna değeceğini düşündüğünüz bir şeyi başarmanın kısa bir yolu yoktur."

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Will Creatine Help You?

Creatine is, without a doubt, one of the most popular supplements touted by bros on the market today (at least that one can legally use). Bodybuilders and other athletes use it to improve work capacity and increase size. In fact, Froiland et. al. found that about 37% of NCAA athletes take creatine. Before you start scooping heaps of creatine into your protein shakes, however, it's important to know how it works, and also what it does and doesn't do.

There are seven different types of creatine supplements: creatine monohydrate (the most popular form), tri-creatine malate, micronized creatine, liquid creatine, conjugated creatine, buffered creatine, and ethyl ester. For the purposes of brevity of this article, though, I will only discuss creatine monohydrate supplementation.

Naturally produced in your liver, pancreas, and kidneys, creatine is transported to your muscles through the bloodstream. Creatine is also sourced from meat and fish, or, obviously, supplementation. Along with a compound known as adenosine triphosphate (ATP), phosphocreatine is the primary energy source for all anaerobic activity (shorter activities that don't require much oxygen).

With creatine supplementation, you have more ATP-PC stores, and, thus, you're able to improve your work capacity! Creatine is effectively giving you that extra "boost" in your workout, so if you were only able to perform 4 repetitions on your bench press at a given weight, using creatine supplements, you'll ideally be able to do 6 or more repetitions. In summary, creatine isn't a miracle supplement that you take and wake up looking like Arnold and lifting like Mark Henry, but, rather, it's aiding you in getting more work done than you would've been able to do otherwise. An increased work capacity allows you to increase volume (repetitions) at a designated intensity (weight), which can result in an increase in muscle mass and strength as a byproduct.

What does the research show?

For one, Rawson et. al. noted that weightlifting performance and muscle hypertrophy increased considerably in subjects using creatine:

Although there is considerable variability in the increase in muscle strength and weightlifting performance in subjects ingesting creatine during resistance training, subjects ingesting creatine experience on average an 8% greater increase in muscle strength (20 vs. 12%) and a 14% greater increase in weightlifting performance (26 vs. 12%). Additionally, untrained subjects experienced a larger increase in muscle strength following creatine supplementation plus resistance training than trained subjects (31 vs. 14%).

They both reviewed 22 different studies on the supplement, and those were there collective conclusions. The review also considered possible gender disparities, and didn't find a substantial difference in response between men and women:

One group has reported that men and women experience similar improvements in exercise performance following creatine supplementation (51), but that women show a lesser increase in lean body mass (32) and no reduction in protein breakdown (34) following creatine supplementation compared with men.

In another study, Becque and his colleagues tested 23 male subjects with one or more years of training experience. The experimental group ingested 5 g of creatine, while the control group ingested a placebo drink with sucrose. One of the most interesting findings of the study was that "body mass was significantly greater for [the creatine group] than [the] placebo [group] at pretest and post-test." The experimental group also noted a larger increase in arm flexor (biceps brachii) strength than did the control group.

Similarly, Volek tested 19 resistance-trained men over the course of 12 weeks. Towards the end of the study (weeks 5-8), the experimental (creatine) group performed more volume in the bench press than their control counterparts did. There were no noticeable differences in squat volume. The 1 repetition maximums for all subjects, but more significantly in the creatine supplemented subjects on both the squat and the bench press. The creatine subjects saw a larger increase in lean muscle mass, as well (5.8 kg versus 1.3 kg in the placebo group).



With those things in mind, here are a few final points:

• For optimal digestion of a creatine monohydrate powder, mix it with fruit juice, as it has been shown to increase absorption. 
• The use of loading phases are often disputed. It is unlikely that it is necessary. So long as you're getting around 3-5 grams per day, you should still reap the massive benefits of creatine monohydrate.
• Timing doesn't seem to matter much, either. Studies have found benefits to both pre and post-workout consumption. Unfortunately, no study to date has compared the efficacy of pre and post-workout creatine intake.
• Studies have indicated that creatine may cause gastrointestinal distress in some, so that's an important side effect to consider.
• Despite myths indicating the contrary, creatine has not been linked to liver or kidney problems in the short term or the long term.

If you want to do some more reading into these studies, I've listed them in the works cited below. Overall, the majority of the literature seems to lean in favor of creatine for both hypertrophy and for strength gains. In fact, it's tough to find studies that contradict those findings.

With supplements, it's always a good idea to experiment and see what works best for you. I've tried a number of different products on the market, and I'm constantly making adjustments accordingly. Creatine monohydrate just may be the missing link in your training plateau!

Works Cited:

1. Becque, M. Daniel, John D. Lochmann, and Donald R. Melrose. "Effects of Oral Creatine Supplementation on Muscular Strength and Body Composition." Physical Fitness and Performance (2000): 654-58. Web.
2. Froiland, Kathryn, Wanda Koszewski, Joshua Hingst, and Lisa Kopecky. "Nutritional Supplement Use among College Athletes and Their Sources of Information." International Journal of Sport Nutrition and Exercise Metabolism 14.1 (2004): 104-20. Web.
3. Ostojic, Sergej, and Zlatko Ahmetovic. "Gastrointestinal Distress After Creatine Supplementation in Athletes: Are Side Effects Dose Dependent?" GSPM Res. in Sports Med. Research in Sports Medicine 16.1 (2008): 15-22. Web.
4. Poortmans, Jaques R., and Marc Francaux. "Adverse Effects of Creatine Supplementation." Sports Medicine 30.3 (2000): 155-70. Web.
5. Rawson, Eric S., and Jeff S. Volek. "Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance." Journal of Strength and Conditioning Research (2003): 822-31. Web.
6. Volek, Jeff S., et al. "Performance and Muscle Fiber Adaptations to Creatine Supplementation and Heavy Resistance Training." Medicine and science in sports and exercise 31 (1999): 1147-1156.

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Little Mix - Shout Out to My Ex Şarkı Sözleri (Türkçe Çeviri)

Little Mix'in yeni şarkısı Shout Out to My Ex İngilizce şarkı sözleri ve beraberinde Türkçe çevirisi ile karşınıda

Shout Out to My Ex
Eski Sevgilime Haykırıyorum

This is a shout out to my ex
Bu eski sevgilime bir haykırış
Heard he in love with some other chick
Duydum ki o başka hatuna aşıkmış
Yeah yeah, that hurt me, I'll admit
Evet evet bu beni incitti itiraf etmeliyim
Forget that boy, I'm over it
Unuttum bu çocuğu bitti
I hope she gettin’ better sex
Umarım o seksten daha çok keyif alıyordur
Hope she ain't fakin’ it like I did, babe
Benim gibi sahte hoşlanmıyordur, bebeğim
Took four long years to call it quits
Bu beraberliği aramak dört yıl sürdü
Forget that boy, I'm over it
Unuttum bu çocuğu bitti

Guess I should say thank you
Sanırım sana teşekkür etmeliyim
For the "hate yous" and the tattoos
Bütün senden nefret ediyorumlar ve dövmeler için
Oh baby, I'm cool by the way
Oh bebeğim ben iyiyim bu arada
Ain't sure I loved you anyway
Seni sevdiğimden emin değilim bu arada
Go 'head, babe, I'mma live my life, my life, yeah
Git bebeğim ben hayatımı yaşayacağım

Shout out to my ex, you're really quite the man
Eski sevgilime haykırıyorum sen oldukça adamsın
You made my heart break and that made me who I am
Benim kalbimi kırdın ve beni olduğum kişi yaptın
Here's to my ex, hey, look at me now
Bu eski sevglime, hey şimdi bana bak
Well, I, I'm all the way up
Şimdi ayağa kalktım
I swear you'll never bring me down
Yemin ederim beni asla yıldıramayacaksın
Shout out to my ex, you're really quite the man
Eski sevgilime haykırıyorum sen oldukça adamsın
You made my heart break and that made me who I am
Benim kalbimi kırdın ve beni olduğum kişi yaptın
Here's to my ex, hey, look at me now
Bu eski sevglime, hey şimdi bana bak
Well, I, I'm all the way up
Şimdi ayağa kalktım
I swear you'll never, you'll never bring me down
 Yemin ederim beni asla yıldıramayacaksın

Oh, I deleted all your pics
Oh, bütün resimlerini sildim
Then blocked your number from my phone
Telefonumdan numaranı engelledikten sonra
Yeah yeah, you took all you could get
Evet evet, sen alabildiğini aldın
But you ain't getting this love no more
Ama bu aşk daha fazla sürmez
‘Cause now I'm living so legit
Çünkü ben şuan mantıklı yaşayacağım
Even though you broke my heart in two, baby
Kalbimi iki parçaya ayırsan bile, bebeğim
But I snapped right back, I'm so brand new, baby
Ama ben iyileştim ve yenilendim, bebeğim
Boy, read my lips, I'm over you, over you
Oğlum, dudaklarımı oku, seni bitirdim, bitirdim

Guess I should say thank you
Sanırım sana teşekkür etmeliyim
For the "hate yous" and the tattoos
Bütün senden nefret ediyorumlar ve dövmeler için
Oh baby, I'm cool by the way
Oh bebeğim ben iyiyim bu arada
Ain't sure I loved you anyway
Seni sevdiğimden emin değilim bu arada
Go 'head, babe, I'mma live my life, my life, yeah
Git bebeğim ben hayatımı yaşayacağım

Shout out to my ex, you're really quite the man
Eski sevgilime haykırıyorum sen oldukça adamsın
You made my heart break and that made me who I am
Benim kalbimi kırdın ve beni olduğum kişi yaptın
Here's to my ex, hey, look at me now
Bu eski sevglime, hey şimdi bana bak
Well, I, I'm all the way up
Şimdi ayağa kalktım
I swear you'll never bring me down
Yemin ederim beni asla yıldıramayacaksın
Shout out to my ex, you're really quite the man
Eski sevgilime haykırıyorum sen oldukça adamsın
You made my heart break and that made me who I am
Benim kalbimi kırdın ve beni olduğum kişi yaptın
Here's to my ex, hey, look at me now
Bu eski sevglime, hey şimdi bana bak
Well, I, I'm all the way up
Şimdi ayağa kalktım
I swear you'll never, you'll never bring me down
Yemin ederim beni asla yıldıramayacaksın
You'll never bring me down
Beni asla yıldıramayacaksın

Shout out to my ex, you're really quite the man
Eski sevgilime haykırıyorum sen oldukça adamsın
You made my heart break and that made me who I am
Benim kalbimi kırdın ve beni olduğum kişi yaptın
Here's to my ex, hey, look at me now
Bu eski sevglime, hey şimdi bana bak
Well, I, I'm all the way up
Şimdi ayağa kalktım
I swear you'll never bring me down
Yemin ederim beni asla yıldıramayacaksın


Shout out to my ex, you're really quite the man
Eski sevgilime haykırıyorum sen oldukça adamsın
(You're quite the man)
(Oldukça adamsın)
You made my heart break and that made me who I am
Benim kalbimi kırdın ve beni olduğum kişi yaptın
Here's to my ex, hey, look at me now
Bu eski sevglime, hey şimdi bana bak
Well, I, I'm all the way up
Şimdi ayağa kalktım
I swear you'll never bring me down
Yemin ederim beni asla yıldıramayacaksın
(You'll never bring me down)
(Beni asla yıldıramayacaksın)
Shout out to my ex, you're really quite the man
Eski sevgilime haykırıyorum sen oldukça adamsın
You made my heart break and that made me who I am
Benim kalbimi kırdın ve beni olduğum kişi yaptın
Here's to my ex, hey, look at me now
Bu eski sevglime, hey şimdi bana bak
(Won't you just look at me now)
(Şimdi sadece bana bak)
Well, I, I'm all the way up
Şimdi ayağa kalktım
I swear you'll never, you'll never bring me down
Yemin ederim beni asla yıldıramayacaksın
You'll never bring me down
Beni asla yıldıramayacaksın

Oh, oh, oh, oh, oh, oh, oh
Oh, oh, oh, oh, oh
Oh, oh, oh, oh, oh, oh, oh
Oh, oh, oh, oh, oh
Oh, oh, oh, oh, oh, oh, oh
Oh, oh, oh, oh, oh
Oh-oh-oh, oh-oh-oh, oh-oh-oh, oh, oh, oh
Never bring me down...
Hiçbir zaman yıldıramayacaksın

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