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Intense Combat, Sniping, Stealth and Sabotage all are viable approaches for the player, maximizing player engagement and replayability. 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Burn or mount the image. Install the game. Copy over the cracked content from the /Crack directory on the image to your game install directory. Play the game. Support the software developers. If you like this game, BUY IT! About the Game ENEMY FRONT is the first truly modern WW2 FPS, featuring stunning visuals, open-ended levels and a richly interactive combat experience that breaks out of the standard model of highly linear scripted FPS experiences, giving the player full freedom to own their playing style. Intense Combat, Sniping, Stealth and Sabotage – all are viable approaches for the player, maximizing player engagement and replayability. Against the visceral backdrop of breathtaking European locales, the player takes on the role of American Robert Hawkins, as he fights hand in hand with Resistance Fighters opposing the Nazi juggernaut in France, Germany, Norway, and during the Warsaw Uprising. Features Choose your own fight: gameplay blends fast-paced FPS action with precision sniping thrilling stealth, and deadly sabotage in the first open-ended WW2 game. Deal death from afar: use sniper rifles to decimate enemy ranks and pick off officers, enemy snipers and heavy weapons gunners with deadly precision. Breathtaking visuals, interactive environments and spectacular action across many iconic Resistance operations of WW2. Choose your own weapon: full arsenal of WW2 weaponry across all categories of hand-guns, SMGs, assault rifles, sniper rifles, as well as signature Resistance weapons including the Sten gun, Welrod Silenced Pistol, and Lightning SMG. Own the battlefield: combine reconnaissance, explosives and marksmanship to prepare, misdirect and ambush numerically superior Nazi troops. Engaging, destructible environments and advanced tactical AI means combat is always a rewarding and dynamic experience. Highly replayable 10 hour Single-Player Campaign and 12-player Online Multiplayer, all powered by CRYENGINE technology. Title: Enemy Front Genre: Action Developer: CI Games Publisher: CI Games Release Date: Jun 10, 2014 ——————————. Release Date: 6/2014 Protection: Steam Discs: 1 Genre: Action ENEMY FRONT is the first truly modern WW2 FPS, featuring stunning visuals, open-ended levels and a richly interactive combat experience that breaks out of the standard model of highly linear scripted FPS experiences, giving the player full freedom to own their playing style - Burn or mount the.iso - Run setup.exe and install - Copy crack from CODEX folder to your installdir - Play PROPER Notes: The RELOADED release crashes on game start Block game exe in your firewall to prevent the game from trying to go online. Actually bought this, played, then ate the CD to have it do something useful with its existence – game is CRAP. They shoved the sniper elite shooting mechanism in this somehow, badly so. Game is either horribly optimized or just shit, as my PC (8gig ram, gtx660, I5 3.2ghz) ran it, but with choppy FPS and low framerate, while BF4 works at 40-60 FPS on high settings for me. The game is more linear than COD, so yeah, BS on that non-linear crap. The overall feeling is simply annoying – avoid the game. Dear game crackers, i’m afraid to say that you’ve wasted yer time with this one. Hello from a brand new member. Before my questions, I have to make some premises, in order to be better understood. As we ALL know, since the new 2011 CODEWARE COMPRESS 7110 release, it is now possible to export the solid models properly created and designed according to the ASME code in the COMPRESS environment to any (or at least to most common) CAD environments, including of course INVENTOR 2011. COMPRESS allows the designer to export the solid model in the following file formats:.step.iges.g.jt.sat.3dxml What is the purpose of exporting the solid model of -as example- a pressure vessel from COMPRESS to INVENTOR? Well, the answer to this is quite intuitive: once the model is properly exported into the INVENTOR environment, then all the advantages of having a proper well structured INVENTOR model come in sequence, first of all the possibility of creating each flat pattern for any rolled surface such as the shell, pads, nozzles existing in the designed vessel. And here comes the whole point: Is it actually possible to perform this operation? Is it possible from a rolled shell properly imported from COMPRESS to INVENTOR to 'flatten' it, and therefore derive normal.dwg drawings to be forwarded to the shop? Here's what I did, and the hurdles that I experienced. I exported the COMPRESS solid model in each one of the forementioned file formats. Found 7 results for Codeware Compress Build 6258. Full version downloads available, all hosted on high speed servers! Now I will focus on the.step file format, called VESSEL.step, but It seems to me (I might be wrong) that the behaviour and the characteristics off all the different file formats are pretty much the same, as in each case one or more main assemblies (.iam) files are created, and also are created all the part files (.ipt), depending of the actual vessel's components. 2. I opened the previously exported VESSEL.step file, and in doing so I had to select from different options in the create surface as OPEN dialog box: - Individual Surface Bodies - Single Composite Feature - Multiple Composite Feature - Single Construcion Group - Multiple Construction Group I chose the Multiple Composite Feature. Is this the right choice? I saved the file as VESSEL.iam 4. Coming with the SAVE operation, INVENTOR creates a subfolder named imported_components where all the single components are saved in.ipt format, alongside with several assembly files named '_GRANITE.iam'. I focused on the main component, which was saved automatically with a serial#.ipt file name, and which I renamed as SHELL.ipt. Examining in further details this SHELL.ipt file, it seems to me that -though well built, as it shows all the nozzle cuts and the welding seam with the proper gap- this file structure itself misses of some components, as for example I cannot see any sketch from wich this component should be derived. I operate the command 'convert to sheet metal'. A pop-up message displays:. Therefore, before any attempt of unfolding, or unrolling, or anyway creating a flat pattern, I take care of setting the proper thickness in the sheet metal stiles dialog box, even if this operation seems a little illogic to me. Let's say that I know that the shell in question has a thickness of 1/4', my further question is: what if I didn't know the real thickness of the shell I had imported? 10, This is the point where I'm stuck: now I cannot perform neither the create flat pattern coomand, nor the unfold command. I' m attaching the file. Is there any way in which I can derive a flat pattern from this shell? Thank you for helping, sorry for the long post. Shell thickness= 1/4' Material= stainless steel. The problem about using exports from these types of programs is you get poor quality CAD files. The cause is the cuts in the face from the lateral nozzles. And your exported model is not 1/4', which you can always measure to set the sheet metal thickness. Try this, delete all the faces except your inside face, thicken the resulting surface 1/4', set the flat pattern thickness to 1/4' and hit flatten. You might need to select a face first. Good to see compress allow export to a neutral format, if they fix all the bugs it might be worth me switching from PVElite. Thanks for your help. Please allow me to post some updates about my progresses. It turned as your hint was helpful, as you pointed on overruling the default sheet metal rules inputing the precise shell thickness. And as a matter of fact, this is all it needs in INVENTOR to resolve the surface and to get to a reliable flat pattern. No matter how many strange splines are present, once you enter the exact thickness the problem is solved. You don't need to perform complex operations such as deleting faces, then extruding, etc. As for the files extensions, I must say that COMPRESS 3D solid model is quite accurate, and it seems to me that either.sat and.step files are optimal to build a solid and well structured model. Maybe I find a little easier and simplier the.sat extension. Firstly the operations are simple, not complex, if you know how to use the software. Secondly you still need to perform these operations to clean up the model, either in the folded part as I described, or in the flat pattern, because you can't build anything off the current output. I'm a pressure equipment engineer so i can assure you that output you uploaded is not correct. It is clear Compress has a long way to go before producing reliable models (but at least they are working towards it). I know you are a little biased though so I will leave it there. As for the file extension, if you have a choice, always choose STEP over SAT/ACIS files. I have no idea where you assumed the false belief that I am biased in favour of COMPRESS, but if I might have implied it in my posts, then I apologize. I am not biased in favour of any software. COMPRESS is the only software I've been working with, and I'm not an experienced user. I am not a pressure vessels designer, I' m a project manager that overlooks many issues daily, and this resolving surface 'thing' is just one of them. Beyond this premise, however your reply raises some questions, which I would like to know deeper your opinion about: - why do you state that, when choice is possible, it is always better to work with.step instead of.sat files? - why in your opinion isn't the COMPRESS solid model reliable just to sort out some kind of planning? I must specifiy this: the reason for our attempt to convert the COMPRESS solid model into something usable by INVENTOR has nothing to do with calculus: all the calculus part is already taken care by COMPRESS. The only reason is because we want to get the drawings done by INVENTOR, and in that case as far as I have seen unltil today it is something that work perfectly. All the shells and nozzles are easily flattened and no further planning is needed. Here is a link that explains some of the differences between SAT and STEP. The link is old but so are the file formats. Post back with any other questions. @IVAN & corysomo My comments regarding compress are limited to the output file supplied by IVAN. The shell penetrations are not correct. To use this model for fabrication I would have to patch the holes and recut the nozzle penetrations. This also leads to poor modelling because I would not have a master sketch and would most likely resort to adaptivity. This basically defeats the purpose of having a fully exported model and it would work better (based on my experience only) to model the file from scratch. This last comment also includes linking parameters to properties for BOM and Part List population. Additionally all my library parts, flanges, manyways, davits, access, etc, have iProperties that automatically populate my parts lists. I don't mind adding weld preps or corner round on nozzles but nozzle locations are critical. If 'COMPRESS' could fix the shell trimming problem and look at exporting properties with the part files then I think they would be onto a winner. Particuarly a market advantage over PVE that will most likely never allow solid model exports because they want people to buy CADWorx. Just one last comment for compress output vs modelling in Inventor: If I fully detail my compress output, then find out from the process guys that two of the nozzles need to be relocated, do I have to re-detail the assembly or modify the dumb solids from the output? I guess your only 'practical' option would be to replace the base view in all the drawings, could be a substantial amount of work though. Does compress have a live Inventor link or is this something they may work towards? FEA software is able to keep these sorts of associations, would be good if PE software could do the same. Inv_kaos wrote: If I fully detail my compress output, then find out from the process guys that two of the nozzles need to be relocated, do I have to re-detail the assembly or modify the dumb solids from the output? I guess your only 'practical' option would be to replace the base view in all the drawings, could be a substantial amount of work though. Does compress have a live Inventor link or is this something they may work towards? If you have to relocate nozzles, there really is no option but to make that change in COMPRESS and regenerate the model. The problem is, when you move a nozzle, you really need to rerun the calculations again. Otherwise, how can you be sure that the new weight distribution doesn't require a corresponding change in the supports? If you have offset the nozzle further from the center, the opening in the shell is now larger and a larger pad may be needed. Like I said before, I'm not an engineer, but I do have vessel examples where small changes invalidate a design because the original was so close to the allowable limits. What you are calling the Inventor link, I call the round-trip problem. We can export the geometry in a format that can be read by Inventor, but going the other way is very difficult as the geometry of a vessel is very constrained compared to what Inventor can deal with. WIth Inventor you could replace a linear weld seam with a seam following an arbitrary path and (as far as I know) there is no way to deal with such a thing in COMPRESS or the ASME codes. Thanks for your comments. I'm very interested in anything else you have to say about pressure vessel software. I am aware of any design limitations and obviously if the angle of a nozzle changes so too will the pad, if it has one. I am less concerned about the supports. But that is the point obviously there will be certain changes in the design that need to be reflected in the drawings. If you used xml files to store all the parameter data for the vessel, you may be able to keep a live link when the design file changes. Have it run as an add in in Inventor with a button called say 'Update Geometry'. Select the button and the inventor files re-read the parameters from the updated xml file and the model updates perfectly! Hence Inventor will still be driven from the design software and not write back the other way. Most FEA programs, such as Ansys, keep a live link and can write both ways. Surely the method I described would not be too difficult to achieve. I started to write something similar for out in house design programs but with the number of permeation a vessel can take, it was becoming unpractical. However you already have this part cover with the design software, I would think keeping live links between the parameters would be the easy part. 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Normally I simply respond by saying 'I practice a lot, and I work on my setups'. Which is true but also a bit of a cheap way to end the conversation - I don't have to go into detail about anything and at the same time the advice of 'practice' is quite a good piece of advice to give. This sometimes leads to people asking for my setup and (depending on the current FSR league race) I'm normally happy to provide it. It's not always a useful quick fix though - yes there are times where I've given someone a setup and they have suddenly driven a lot faster but there are other times where it hasn't helped at all. When someone is driving 1.28's at the new Hockenheim circuit (with a steering wheel) and giving them a setup capable of low 1.15's doesn't help them go any faster it's obvious there is another reason for the lack of speed. When I talk to people in this situation I often find that they haven't got a clue about setting up the game, how to make sure their steering wheel is set up correctly or on some occasions even use basic driving lines. That's why I decided to write this guide. I am not the fastest driver in the world - I can name many drivers who are capable of driving faster than I ever have, but I still believe I drive at a very competitive level. I will offer all the advice I can and give all the information I have learnt; If this guide helps only one person to improve their lap times I will be happy. Setting Up The Game. For F1 simulations you really need a steering wheel and although not everyone has one I personally have used steering wheels since the release of 'Monaco Grand Prix: Racing Simulation 2' - as a result everything in this guide will be written assuming a steering wheel is the controller as that is my own experience. I drive without any driving aids. This is something I have always done and whenever I buy a new racing sim the first thing I do is turn off any available driving aids. So I'm writing the guide from this point of view, I don't use Traction Control or Automatic Gears or anything else. I know a lot of people use those two aids specifically (as it matches to real F1 today) - hopefully they will still find some useful information. One of the things I love about the EA F1 games is that they have plenty of options to adjust in the menus and lots of scope for customising the game to suit many different people. I will go through some of the more important options now; It is best to leave 'Tyre Wear' and 'Mechanical Failures' turned on as these are often used online and in Hotlap competitions. You can go a bit quicker if they are turned off but I think most people prefer realism and in real life the tyres wear out and the engines blow up (if pushed too hard). 'Fuel Usage' is another setting where it is better to have it turned on for two reasons; Obviously most online sessions have fuel usage turned on (as again it is realistic) but another reason is simply to get used to driving the car with fuel onboard. If you always drive with fuel usage turned off and then you suddenly have to drive a 15 lap race with fuel onboard it can be a huge shock - of course you would expect the lap times to be slower but the extra weight can really make you struggle as suddenly the car doesn't slow down in the same distances and it doesn't respond in turns the way it normally would. Personally I often turn fuel usage off if I am testing a qualifying setup because it allows me to do lap after lap without having to stop for fuel (and when you drive a qualifying lap online you will only have 2 or 3 laps of fuel anyway), but I still do plenty of testing with fuel onboard (online and offline). It is definitely worth having experience of the car with a heavy fuel load and also to learn to adjust your setups so they last a race distance. Cockpit view or TV-Camera style onboard view.? I use the standard cockpit view myself and most of the fastest drivers seem to use the same (though there are some exceptions). For me it's mainly down to realism (I want to feel as though I'm in the car), but it's also down to turn-in accuracy - although you can see more of the track and upcoming turns with the TV-Cam view I actually find the standard cockpit view much more accurate when it comes to choosing a turn-in point. So I will always use the cockpit view but I don't see anything wrong with people using the TV-Cam view in leagues etc - some people think the TV-Cam view gives an advantage as it is higher up but I've tested both and I didn't notice much difference in the lap times (I certainly wasn't faster with the TV-Cam view). One thing this game did make me realise is the number of people using 'kmh' for measuring their top speed. When I drive online and I mention a speed in 'mph' I nearly always get the response of 'what's that in kmh?' I live in the UK and I often forget that a lot of other countries use 'kmh' to measure speed - obviously you should use whatever is the standard in your country but it's best to know how to convert from one to another if you end up discussing top speeds online; To convert from 'mph' to 'kmh' multiply the speed by 1.6093 To convert from 'kmh' to 'mph' divide the speed by 1.6093 Another tip when setting up the game is to lower the Engine volume. By default they are set quite high but I find that lowering the Engine volume to 40% and keeping the Sound Effects at around 95% allows me to hear what the tyres are doing much more easily - I know when I am locking up, spinning the wheels or screeching the tyres. It might not be as realistic to actually hear these sounds so well but at the same time you don't have the benefit of being in a real F1 car and feeling the behaviour of the car and the tyres on the circuit. Player (PLR) File Editing. There are many well known options you can change simply by using notepad to edit the *.PLR file (C: F1_Challenge Save YourName YourName.PLR). This is a list of the most popular option changes (the option numbers are already edited in this list so if you want the effect described here simply change the number in your *.PLR file to the same number from this list); Half Rate='0' - Enables a super-high physics rate which uses more CPU power to calculate extra vehicle physics parameters and gives a more realistic feel to the car. This will normally make your lap times slightly slower as the car is more difficult to drive quickly over the curbs. No AI Control='1' - The computer will never take control of your car (so you can still drive when the race has finished). AutoBlip='0' - Removes the brake assistance icon from your telemetry laps (this is a bug in the game). Obviously this is assuming you don't actually use brake assistance. Tire Sampling='1' - Should make the car's reaction slightly more realistic over sharp curbs. Other Volume Ration='0.70000' - Lowers the volume of the other vehicle engines so they don't totally drown out your own (this was recommended by one of the game developers). LCD Display Modes='7' - Allows you to see all pages on the in-car steering wheel display in the cockpit view (Lap Time, Pit Stop/Fuel, Tyre Temp, Driving Aids, Engine and Brake Temp). Locked Pit Cam='0' - Allows you can stay in the cockpit view during pitstops. Crash Recovery='0' - The game will not automatically leave your car upright after a crash (you can end up stuck upside down for good). It is more realistic. Setting Up Your Steering Wheel. This is one of the most important steps when you are setting up a racing sim and in the EA F1 games it is more important than ever - these settings can easily effect the lap times you are capable of driving. There are some general settings which seem to suit most steering wheels but these are the three steering wheels I have used with F1 2002 and F1 Challenge; Microsoft Sidewinder Force Feedback Logitech Momo Force Thrustmaster Ferrari F1 Replica; *Review link posted for the Thrustmaster F1 steering wheel as not many people seem to know about it; I must be honest and say I never noticed much difference between the three of them in terms of lap times but the Momo has slightly more degrees of travel until you reach full lock (it is also probably the most comfortable to use). First of all you should setup your steering wheel and pedals correctly using Windows 'Game Controllers' - each steering wheel has it's own unique page here and some have more options than others; some wheels also come with their own software (separate from Game Controllers) which you can use to adjust the axis properties. It's best to leave most of the axis, steering and sensitivity settings in this Windows based software at the default settings, however with certain wheels (Microsoft) you might want to increase the sensitivity of the actual steering wheel axis slightly as this can improve turn-in. Other than that the main thing you should do in Windows is make sure your pedals are setup to use 'split' (or 'separate') axis - this means each pedal will be assigned it's own separate axis and they will work independantly (meaning you can use both pedals at the same time for more advanced driving techniques). If you don't do this (and instead leave the pedals using a single 'Combined' axis) they will override each other and you will only be able to use one pedal at a time. For the Microsoft and Logitech wheels this 'split'/'separate' axis setting is normally found in the Windows 'Game Controllers' page but for the Thrustmaster Ferrari F1 wheel this setting can only be changed by using the profiler software that comes with the steering wheel (installed from the CD). Now I will go through the in-game steering wheel settings from the F1 Challenge Controllers Options pages; The Calibration page is quite simple - you use it to assign your pedals, steering wheel, clutch button and any keyboard commands you might want. One thing you should do here is remember to calibrate your pedals two or three times in a row (click on accerator, press the pedal, click on brake, press the pedal and repeat a few times) - this should make sure you have full pedal travel. You need full pedal travel - in other words when you press the accelerator down very slightly when stationary in 1st gear the car should react and start creeping forward straight away - if you have to press your throttle pedal halfway down before the car does anything your pedals are not set up with full travel. On some wheels (Microsoft) the game will only recognise half of the pedal travel the first time you calaibrate them but if you calibrate them a second time it often recognises your pedal setup properly (split axis etc) and then gives full axis travel for each pedal. So it's worth doing this to make sure your pedals are setup correctly. Here you can download free airmagnet survey pro 8.0 full rar shared files found in our database: sony vegas pro 8.0 full.rar 4shared.com Sony vegas pro 8 0 full rar. This article contains. The purpose of Wikipedia is to present facts, not to train. Please help either by rewriting the how-to content or by it to,. (October 2016) () Cracking a wireless network is defeating the security of a (wireless LAN). A commonly used wireless LAN is a network. Wireless LANs have inherent security weaknesses from which wired networks are exempt. Wireless cracking is an information network attack similar to a direct intrusion. Two frequent types of in wireless LANs are those caused by poor configuration, and those caused by weak or flawed. Contents • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • Wireless network basics [ ] • Wireless local-area networks are based on. This is a set of standards defined by the. • 802.11 networks are either infrastructure networks or ad hoc networks. By default, people refer to infrastructure networks. Infrastructure networks are composed of one or more that coordinate the wireless traffic between the nodes and often connect the nodes to a wired network, acting as a or a. • Each access point constitutes a network that is named a basic service set or BSS. A BSS is identified by a BSSID, usually the of the access point. • Each access point is part of an extended service set or ESS, which is identified by an ESSID or SSID in short, usually a character string. • A basic service set consists of one access point and several wireless clients. An extended service set is a configuration with multiple access points and roaming capabilities for the clients. An independent basic service set or IBSS is the ad hoc configuration. This configuration allows wireless clients to connect to each other directly, without an access point as a central manager. • Access points broadcast a signal regularly to make the network known to clients. They relay traffic from one wireless client to another. Access points may determine which clients may connect, and when clients do, they are said to be associated with the access point. To obtain access to an access point, both the BSSID and the SSID are required. • Ad hoc networks have no access point for central coordination. Each node connects in a peer-to-peer way. This configuration is an independent basic service set or IBSS. Ad hoc networks also have an SSID. Wireless network frames [ ] 802.11 networks use data, management frames, and control frames. Data frames convey the real data, and are similar to those of Ethernet. Management frames maintain both network configuration and connectivity. Control frames manage access to the ether and prevent access points and clients from interfering with each other in the ether. Some information on management frames will be helpful to better understand what programs for reconnaissance do. • Beacon frames are used primarily in reconnaissance. They advertise the existence and basic configuration of the network. Each frame contains the BSSID, the SSID, and some information on basic authentication and encryption. Clients use the flow of beacon frames to monitor the signal strength of their access point. • Probe request frames are almost the same as the beacon frames. A probe request frame is sent from a client when it wants to connect to a wireless network. It contains information about the requested network. • Probe response frames are sent to clients to answer probe request frames. One response frame answers each request frame, and it contains information on the capabilities and configurations of the network. Useful for reconnaissance. • Authentication request frames are sent by clients when they want to connect to a network. Authentication precedes association in infrastructure networks. Either authentication or shared key authentication is possible. After serious flaws were found in shared key authentication, most networks switched to open authentication, combined with a stronger authentication method applied after the association phase. • Authentication response frames are sent to clients to answer authentication request frames. There is one answer to each request, and it contains either status information or a challenge related to shared key authentication. • Association request frames are sent by clients to associate with the network. An association request frame contains much of the same information as the probe request contains, and it must have the SSID. This can be used to obtain the SSID when a network is configured to hide the SSID in beacon frames. • Association response frames are sent to clients to answer an association request frame. They contain a bit of network information and indicate whether the association was successful. • Deauthentication and disassociation frames are sent to a node to notify that an authentication or an association has failed and must be established anew. Reconnaissance of wireless networks [ ] is a common method of wireless network reconnaissance. A well-equipped wardriver uses a laptop computer with a, an antenna mounted on the car, a, a connected, and can connect to the internet wirelessly. The purpose of wardriving is to locate a wireless network and to collect information about its configuration and associated clients. The laptop computer and the wireless card must support a mode called monitor or rfmon. Netstumbler [ ] is a network discovery program for. Netstumbler has become one of the most popular programs for wardriving and wireless reconnaissance, although it has a disadvantage. It can be detected easily by most, because it a network to collect information. Netstumbler has integrated support for a GPS unit. With this support, Netstumbler displays GPS coordinate information next to the information about each discovered network, which can be useful for finding specific networks again after having sorted out collected data. The latest release of Netstumbler is of 1 April 2004. It does not work well with 64-bit. InSSIDer [ ] is a for the 32-bit and 64-bit versions of Windows XP, Vista,, Windows 8 and Android. It is free and open source. The software uses the current wireless card or a wireless USB adapter and supports most GPS devices (namely those that use or higher). Its shows MAC address,, signal strength, hardware brand, security, and network type of nearby Wi-Fi networks. It can also track the strength of the signals and show them in a time graph. Kismet [ ] is a wireless network traffic analyser for,,,, and. It is free and. Kismet has become the most popular program for serious wardrivers. It offers a rich set of features, including deep analysis of captured traffic. Wireshark [ ] is a packet sniffer and network traffic analyser that can run on all popular operating systems, but support for the capture of wireless traffic is limited. It is free and open source. Decoding and analysing wireless traffic is not the foremost function of Wireshark, but it can give results that cannot be obtained with other programs. Wireshark requires sufficient knowledge of the network protocols to obtain a full analysis of the traffic, however. Analysers of AirMagnet [ ] AirMagnet Laptop Analyser and AirMagnet Handheld Analyser are wireless network analysis tools made. The company started with the Handheld Analyser, which was very suitable for surveying sites where wireless networks were deployed as well as for finding rogue access points. The Laptop Analyser was released because the hand-held product was impractical for the reconnaissance of wide areas. These commercial analysers probably offer the best combination of powerful analysis and simple user interface. However, they are not as well adapted to the needs of a wardriver as some of the free programs. [ ] Androdumpper is an Android APK that is used to test and hack WPS Wireless routers which have a vulnerability by using algorithms to hack into that WIFI network. It runs best on Android version 5.0+ Airopeek [ ] is a packet sniffer and network traffic analyser made by Wildpackets. This commercial program supports Windows and works with most wireless network interface cards. It has become the industrial standard for capturing and analysing wireless traffic. However, like Wireshark, Airopeek requires thorough knowledge of the protocols to use it to its ability. KisMac [ ] is a program for the discovery of wireless networks that runs on the OS X operating system. The functionality of KisMac includes GPS support with mapping, SSID decloaking, deauthentication attacks, and cracking. Penetration of a wireless network [ ] There are two basic types of vulnerabilities associated with WLANs: those caused by poor configuration and those caused by poor encryption. Poor configuration causes many vulnerabilities. Wireless networks are often put into use with no or insufficient security settings. With no security settings – the default configuration – access is obtained simply by association. Without sufficient security settings, networks can easily be defeated by and/or. Poor encryption causes the remaining vulnerabilities. Wired Equivalent Privacy (WEP) is defective and can be defeated in several ways. (WPA) and Cisco's (LEAP) are vulnerable to. Encryption types and their attacks [ ] Wired Equivalent Privacy (WEP) [ ]. This article's may be compromised due to out-of-date information. Please update this article to reflect recent events or newly available information. (January 2013) WEP was the encryption standard firstly available for wireless networks. It can be deployed in 64 and 128 bit strength. 64 bit WEP has a secret key of 40 bits and an of 24 bits, and is often called 40 bit WEP. 128 bit WEP has a secret key of 104 bits and an initialisation vector of 24 bits, and is called 104 bit WEP. Association is possible using a, an key, or a key. There are two methods for cracking WEP: the and the chopping attack. The FMS attack – named after Fluhrer, Mantin, and Shamir – is based on a weakness of the encryption algorithm. The researchers found that 9000 of the possible 16 million initialisation vectors can be considered weak, and collecting enough of them allows the determination of the encryption key. To crack the WEP key in most cases, 5 million encrypted packets must be captured to collect about 3000 weak initialisation vectors. (In some cases 1500 vectors will do, in some other cases more than 5000 are needed for success.) The weak initialisation vectors are supplied to the (KSA) and the (PRNG) to determine the first byte of the WEP key. This procedure is then repeated for the remaining bytes of the key. The chopping attack chops the last byte off from the captured encrypted packets. This breaks the / (CRC/ICV). When all 8 bits of the removed byte were zero, the CRC of the shortened packet is made valid again by manipulation of the last four bytes. This manipulation is: result = original XOR certain value. The manipulated packet can then be retransmitted. This method enables the determination of the key by collecting unique initialisation vectors. The main problem with both the FMS attack and the chopping attack is that capturing enough packets can take weeks or sometimes months. Fortunately, the speed of capturing packets can be increased by injecting packets into the network. One or more (ARP) packets are usually collected to this end, and then transmitted to the access point repeatedly until enough response packets have been captured. ARP packets are a good choice because they have a recognizable size of 28 bytes. Waiting for a legitimate ARP packet can take awhile. ARP packets are most commonly transmitted during an authentication process. Rather than waiting for that, sending a deauthentication frame that pushes a client off the network will require that client to reauthenticate. This often creates an ARP packet. Wi-Fi Protected Access (WPA/WPA2) [ ] WPA was developed because of the vulnerabilities of WEP. WPA uses either a (WPA-PSK) or is used in combination with a server (WPA-RADIUS). For its encryption algorithm, WPA uses either the (TKIP) or the (AES). Was developed because of some vulnerabilities of WPA-PSK and to strengthen the encryption further. WPA2 uses both TKIP and AES, and requires not only an encryption piece but also an authentication piece. A form of the (EAP) is deployed for this piece. WPA-PSK can be attacked when the PSK is shorter than 21 characters. Firstly, the four-way EAP Over LAN (EAPOL) must be captured. This can be captured during a legitimate authentication, or a reauthentication can be forced by sending deauthentication packets to clients. Secondly, each word of a word-list must be with the Hashed Message Authentication Code – Secure Hash Algorithm 1 and two so called nonce values, along with the MAC address of the client that asked for authentication and the MAC address of the access point that gave authentication. Word-lists can be found. LEAP uses a variation of Microsoft Challenge Handshake Protocol version 2 (MS-CHAPv2). This handshake uses the Data Encryption Standard (DES) for key selection. LEAP can be cracked with a dictionary attack. The attack involves capturing an authentication sequence and then comparing the last two bytes of a captured response with those generated with a word-list. WPA-RADIUS cannot be cracked. However, if the RADIUS authentication server itself can be cracked, then the whole network is imperilled. The security of authentication servers is often neglected. WPA2 can be attacked by using the WPA-PSK attack, but is largely ineffective. Aircrack-ng [ ] runs on Windows and Linux, and can crack WEP and WPA-PSK. It can use the Pychkine-Tews-Weinmann and KoreK attacks, both are statistical methods that are more efficient than the traditional FMS attack. Aircrack-ng consists of components. Airmon-ng configures the wireless network card. Airodump-ng captures the frames. Aireplay-ng generates traffic. Aircrack-ng does the cracking, using the data collected by airodump-ng. Finally, airdecap-ng decrypts all packets that were captured. Thus, aircrack-ng is the name of the suite and also of one of the components. CoWPAtty [ ] CoWPAtty automates the dictionary attack for WPA-PSK. It runs on Linux. The program is started using a, specifying a word-list that contains the passphrase, a dump file that contains the four-way EAPOL handshake, and the SSID of the network. Void11 [ ] Void11 is a program that deauthenticates clients. It runs on Linux. MAC address filtering and its attack [ ] MAC address filtering can be used alone as an ineffective security measure, or in combination with encryption. The attack is determining an allowed MAC address, and then changing the MAC address of the attacker to that address. EtherChange is one of the many programs available to change the MAC address of network adapters. It runs on Windows. Conclusion [ ] of a wireless network is often a stepping stone for penetration testing of the internal network. The wireless network then serves as a so-called entry vector. If WPA-RADIUS is in use at a target site, another entry vector must be investigated. Reconnaissance of the local-area network [ ] Sniffing [ ] A 'wireless' can find, which is helpful for network mapping. Access points usually connect the nodes of a wireless network to a wired network as a bridge or a router. Both a bridge and a router use a routing table to forward packets. Footprinting [ ] Finding relevant and reachable IP addresses is the objective of the reconnaissance phase of attacking an organization over the Internet. The relevant IP addresses are determined by collecting as many host names as possible and translating them to IP addresses and IP address ranges. This is called footprinting. A is the key for finding as much information as possible about a target. In many cases, organizations do not want to protect all their resources from internet access. For instance, a must be accessible. Many organizations additionally have, servers, and other systems that must be accessible over the internet. The IP addresses of an organization are often grouped together. If one IP address has been found, the rest probably can be found around it. Store tables that show how domain names must be translated to IP addresses and vice versa. With Windows, the command can be used to query DNS servers. When the word help is entered at NSLookup's prompt, a list of all commands is given. With Linux, the command dig can be used to query DNS servers. It displays a list of options when invoked with the option -h only. And the command host reverses IP addresses to hostnames. The program can be used as a reverse DNS walker: nmap -sL 1.1.1.1-30 gives the reverse entries for the given range. ARIN, RIPE, APNIC, LACNIC, and AFRINIC are the five that are responsible for the assignment and registration of IP addresses. All have a website with which their databases can be searched for the owner of an IP address. Some of the Registries respond to a search for the name of an organization with a list of all IP address ranges that are assigned to the name. However, the records of the Registries are not always correct and are in most cases useless. Probably most computers with access to the internet receive their IP address dynamically. This protocol has become more popular over the last years because of a decrease of available IP addresses and an increase of large networks that are dynamic. DHCP is particularly important when many employees take a portable computer from one office to another. The router/ device that people use at home to connect to the internet probably also functions as a DHCP server. Nowadays many router/DHCP devices perform (NAT). The NAT device is a between the local network and the internet. Seen from the internet, the NAT device seems to be a single host. With NAT, the local network can use any IP address space. Some IP address ranges are reserved for. These ranges are typically used for the local area network behind a NAT device, and they are: 10.0.0.0 - 10.255.255.255, 172.16.0.0 - 172.31.255.255, and 192.168.0.0 - 192.168.255.255. The relevant IP addresses must be narrowed down to those that are reachable. For this purpose, the process of scanning enters on the scene. Host scanning [ ] Once access to a wireless network has been gained, it is helpful to determine the network's topology, including the names of the computers connected to the network. Can be used for this, which is available in a Windows and a Linux version. However, Nmap does not provide the user with a network diagram. The network scanner Network View that runs on Windows does. The program asks for one IP address or an IP address range. When the program has finished scanning, it displays a map of the network using different pictures for routers,,, and, all with their names added. The most direct method for finding hosts on a is using the program. When using a modern flavour of, commands can be combined to produce custom. When using Windows, the command-line can also be used to create a ping-sweep. Examples are given in the reference. Ping-sweeps are also known as host scans. Nmap can be used for a host scan when the option -sP is added: nmap -n -sP 10.160.9.1-30 scans the first 30 addresses of the subnet 10.160.9, where the -n option prevents reverse DNS lookups. Ping packets could reliably determine whether a computer was on line at a specified IP address. Nowadays these echo request packets are sometimes blocked by the firewall of an. Although Nmap also probes TCP port 80, specifying more TCP ports to probe is recommended when pings are blocked. Consequently, nmap -sP -PS21,22,23,25,80,139,445,3389 10.160.9.1-30 can achieve better results. And by combining various options as in nmap -sP -PS21,22,23,25,80,135,139,445,1025,3389 -PU53,67,68,69,111,161,445,514 -PE -PP -PM 10.160.9.1-30, superb host scanning is achieved. Nmap is available for Windows and most Unix operating systems, and offers graphical and command-line interfaces. Port scanning [ ] The purpose of port scanning is finding the open ports on the computers that were found with a host scan. When a port scan is started on a network without making use of the results of a host scan, much time is wasted when many IP addresses in the address range are vacant. Open ports [ ] Most programs that communicate over the internet use either the or the protocol. Both protocols support 65536 so called that programs can choose to bind to. This allows programs to run concurrently on one IP address. Most programs have default ports that are most often used. For example, HTTP servers commonly use TCP port 80. Network scanners try to connect to TCP or UDP ports. When a port accepts a connection, it can be assumed that the commonly bound program is running. TCP connections begin with a SYN packet being sent from client to server. The server responds with a SYN/ACK packet. Finally, the client sends an ACK packet. When the scanner sends a SYN packet and gets the SYN/ACK packet back, the port is considered open. When a RST packet is received instead, the port is considered closed. When no response is received the port is either considered filtered by a firewall or there is no running host at the IP address. Scanning UDP ports is more difficult because UDP does not use handshakes and programs tend to discard UDP packets that they cannot process. When an UDP packet is sent to a port that has no program bound to it, an ICMP error packet is returned. That port can then be considered closed. When no answer is received, the port can be considered either filtered by a firewall or open. Many people abandoned UDP scanning because simple UDP scanners cannot distinguish between filtered and open ports. Common ports [ ] Although it is most thorough to scan all 65536 ports, this would take more time than scanning only the most common ports. Therefore, Nmap scans 1667 TCP ports by default (in 2007). Specifying ports [ ] The -p option instructs Nmap to scan specified ports, as in nmap -p 21-25,80,100-160 10.150.9.46. Specifying TCP and UDP ports is also possible, as in nmap -pT:21-25,80,U:5000-5500 10.150.9.46. Specifying targets [ ] Nmap always requires the specification of a host or hosts to scan. A single host can be specified with an IP address or a domain name. Multiple hosts can be specified with IP address ranges. Examples are 1.1.1.1, www.company.com, and 10.1.50.1-5,250-254. Specifying scan type [ ] TCP SYN scan [ ] Nmap performs a TCP SYN scan by default. In this scan, the packets have only their SYN flag set. The -sS option specifies the default explicitly. When Nmap is started with administrator privileges, this default scan takes effect. When Nmap is started with user privileges, a connect scan is performed. TCP connect scan [ ] The -sT option instructs Nmap to establish a full connection. This scan is inferior to the previous because an additional packet must be sent and logging by the target is more likely. The connect scan is performed when Nmap is executed with user privileges or when IPv6 addresses are scanned. TCP null scan [ ] The -sN option instructs Nmap to send packets that have none of the SYN, RST, and ACK flags set. When the TCP port is closed, a RST packet is sent in return. When the TCP port is open or filtered, there is no response. The null scan can often bypass a stateless firewall, but is not useful when a stateful firewall is employed. UDP empty packet scan [ ] The -sU option instructs Nmap to send UDP packets with no data. When an ICMP error is returned, the port can be assumed closed. When no response is received, the port can be assumed open or filtered. No differentiation between open and filtered ports is a severe limitation. UDP application data scan [ ] The -sU -sV options instruct Nmap to use application data for application identification. This combination of options can lead to very slow scanning. Specifying scan speed [ ] When packets are sent to a network faster than it can cope with they will be dropped. This leads to inaccurate scanning results. When an intrusion detection system or intrusion prevention system is present on the target network, detection becomes more likely as speed increases. Many devices and firewalls respond to a storm of SYN packets by enabling that make appear every port to be open. Full speed scans can even wreak havoc on. Nmap provides five templates for adjusting speed and also adapts itself. The -T0 option makes it wait for 5 minutes before the next packet is sent, the -T1 option makes it wait for 15 seconds, -T2 inserts 0.4 seconds, -T3 is the default (which leaves timing settings unchanged), -T4 reduces time-outs and retransmissions to speed things up slightly, and -T5 reduces time-outs and retransmissions even more to speed things up significantly. Modern IDS/IPS devices can detect scans that use the -T1 option. The user can also define a new template of settings and use it instead of a provided one. Application identification [ ] The -sV option instructs Nmap to also determine the version of a running application. Operating system identification [ ] The -O option instructs Nmap to try to determine the operating systems of the targets. Specially crafted packets are sent to open and closed ports and the responses are compared with a database. Saving output [ ] The -oX option instructs Nmap to save the output to a file in format. Vulnerability scanning [ ] A vulnerability is a bug in an application program that affects security. They are made public on places such as the and the Full-Disclosure mailing lists. The (CERT) brings out a statistical report every year. There were 8064 vulnerabilities counted in 2006 alone. Vulnerability scanning is determining whether known vulnerabilities are present on a target. Nessus [ ] is probably the best known vulnerability scanner. It is free and has versions for Windows,, Linux, and FreeBSD. Nessus uses plug-ins to find vulnerabilities by sort. Updated plug-ins are regularly released. Nessus offers a non-intrusive scan, an intrusive scan that can harm the target, and a custom scan. A scan requires the IP addresses or of the targets. Nessus begins with a port scan to identify the programs that are running and the operating systems of the targets. It ends with a report that specifies all open ports and their associated vulnerabilities. Nikto [ ] is a web scanner that can identify vulnerable applications and dangerous files. It is open source software and has versions for Windows and Linux. The program uses a command-line interface of the operating system. Exploitation of a vulnerability [ ] An takes advantage of a in an. This can take effect in the execution of arbitrary commands by inserting them in the execution path of the program., bypass of authentication, or infringement of confidentiality can be the result. Metasploit [ ] The was released in 2003. • Hacking Wireless Networks For Dummies by Kevin Beaver and Peter T. Davis, Wiley Publishing, Inc., 2005, pages 9-10. • Hacking Wireless Networks For Dummies by Kevin Beaver and Peter T. Davis, Wiley Publishing, Inc., 2005, page 9. • Hacking Wireless Networks For Dummies by Kevin Beaver and Peter T. Davis, Wiley Publishing, Inc., 2005, pages 179-181. • ^ Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 102-103. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 103-105. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 101-102. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 105-106. Retrieved 2 October 2014. Retrieved 2 October 2014. • • Henry, Alan (November 18, 2008).. From the original on 2013-04-23. Retrieved 2013-04-22. Retrieved 2 October 2014. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 107-108, 116. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 117-118. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, page 126. • ^ Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, page 129. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, page 279. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, pages 284-288. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, page 285. • ^ Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, page 288. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, page 289. • ^ Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, page 281. • Wireless Security Handbook by Aaron E. Earle, Auerbach Publications, 2006, page 196. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 226-227. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, page 306. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, pages 302-303. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, page 301. • Wireless Security Handbook by Aaron E. Earle, Auerbach Publications, 2006, pages 319-320. • WarDriving & Wireless Penetration Testing by Chris Hurley and others, Syngress Publishing, Inc., 2007, page 150. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, page 311. • Wireless Security Handbook by Aaron E. Earle, Auerbach Publications, 2006, page 301. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, page 102. • Sams Teach Yourself TCP/IP in 24 Hours, 4th edition, by Joe Casad, Sams, 2009, page 167. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, pages 2-3, 5-6. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, page 36. • Sams Teach Yourself TCP/IP in 24 Hours, 4th edition, by Joe Casad, Sams, 2009, page 178. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, pages 19, 25. • Sams Teach Yourself TCP/IP in 24 Hours, 4th edition, by Joe Casad, Sams, 2009, page 15. • Sams Teach Yourself TCP/IP in 24 Hours, 4th edition, by Joe Casad, Sams, 2009, pages 201-202. • Linux in a Nutshell, 6th edition, by Ellen Siever and others, O'Reilly Media, Inc., 2009, pages 116-117, 197. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, page 29. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, pages 26-27. • Sams Teach Yourself TCP/IP in 24 Hours, 4th edition, by Joe Casad, Sams, 2009, pages 215-217. • Sams Teach Yourself TCP/IP in 24 Hours, 4th edition, by Joe Casad, Sams, 2009, pages 61, 223-224. • Penetration Tester's Open Source Toolkit by Johnny Long and others, Syngress Publishing, Inc., 2006, pages 3, 7. • WarDriving & Wireless Penetration Testing by Chris Hurley and others, Syngress Publishing, Inc., 2007, pages 112-115. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 87-88. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 34-37. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, page 37. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 35-36. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 32-33. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 37-39. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 38-39. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 40-42. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 42-44. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 45-47. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, page 49. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 49-50. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, page 51. • ^ Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, page 269. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, page 55. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 55-56. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 61-63. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 72-73. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 193-194, 219. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 200-201. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 203-205, 325. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 215-218. • Sams Teach Yourself TCP/IP in 24 Hours, 4th edition, by Joe Casad, Sams, 2009, pages 87, 275, 376-377, 385. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 323-324. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 334-335, 355-358. • Security Power Tools by Bryan Burns and others, O'Reilly Media, Inc., 2007, pages 363-365. • Sams Teach Yourself TCP/IP in 24 Hours, 4th edition, by Joe Casad, Sams, 2009, pages 161-162. • Upgrading and repairing PC's, 19th edition, by Scott Mueller, Pearson Education, Inc., 2010, pages 900-901. Retrieved 2 October 2014. • PC Plus (Dutch computer magazine), issue 04/2011, page 60. Retrieved 2 October 2014. • Sams Teach Yourself TCP/IP in 24 Hours, 4th edition, by Joe Casad, Sams, 2009, page 376. • Running Linux, 5th edition, by Matthias Kalle Dalheimer and Matt Welsh, O'Reilly Media, Inc., 2005, pages 829-830. • WarDriving & Wireless Penetration Testing by Chris Hurley and others, Syngress Publishing, Inc., 2007, page 4. • Collins Dictionary, 11th edition, HarperCollins Publishers, 2011, pages xi, 741. Retrieved 2 October 2014. • Linux Magazine (Dutch computer magazine), issue 04 of 2011, page 60. Retrieved 2 October 2014. • c't magazine voor computer techniek (Dutch computer magazine), issue January/February 2012, pages 136-137. Airmagnet Download Crack For Gta -> Free Download Full Version For PC.. Grand Theft Auto iv PC Game. Grand Theft Auto 4 PC Game File Size:.Grand Theft Auto IV, free and safe download. 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But their hopes are dashed when flames of rivalry between their clans are reignited, and they are dragged into another war. Ieyasu's two grandsons have both claimed to be the next heir to the shogunate. To resolve this dispute, both the Kouga and Iga are ordered to send their 10 best warriors to fight in a bloody battle royale, with each clan representing one of the potential shogunate heirs. Two scrolls with the names of the fighters are given and are to be marked in blood upon the given fighter's death. The prize for winning is the favor of the Tokugawa shogunate for a thousand years. Torn between their love for each other and duty to their clans, Gennosuke and Oboro must ultimately decide the fate of their clans. [Written by MAL Rewrite]. Overall 8 Story 8 Animation 8 Sound 7 Character 8 Enjoyment 8 I can actually make a 3 word summary for this anime. The year is 1614 AD. Two warring ninja clans, each supporting a son of Hidetada Tokugawa as the next shogun, send ten representatives each to fight to the death for. It would go like this: KILL, KILL, KILL. Heartless killing, endless dying. That pretty much made up the story. Almost every character was just blood thirsty, all except this anime’s Romeo and Juliet, aka Gennosuke and Oboro. It’s another story of forbidden love, I suppose. The forbidden love was a foot note for me – I was more engrossed by the fight scenes and the dramatic deaths of the ninjas. The concept was actually new to me, but I was able to understand most of it. I was familiar with Samurai – themed anime, but I have never watched a serious shinobi anime like this one (that’s right – Flame of Recca doesn’t count). I’m not sure what separates the two, but from what I notice, Ninjas are less moral and are more likely into killing, that’s why the Iga and Kouga ninjas were chosen to fight it out with each other to come up with the decision on who will succeed the third shogun. I am not sure whether or not this really happened (I don’t think so) but there were a lot of historical references that were explained (thank God!). It's another opportunity to learn about Japanese culture and history! So the characters ended up killing each other in the way they knew how – using their different techniques of course. They all had unique techniques, from super sticky phlegm to blood sucking skin to deadly glances. These techniques gave spice to the already violent carnage. Like their techniques, their respective practitioners were equally impressive and different (Although the girls looked alike, and Koshirou and Yashamaru as well). I was sad that some were only shown for a short time, because their personalities and character made it seem like they were going to stick around longer. I have to commend the voice acting for this one. Even though I’m not that fluent in Japanese, I know well enough Japanese slang to tell that the language they’re using was the one used in that era. They seem to say “Gozaimasu” a lot. Generally, the seiyus brought out the personalities of their respective characters, and that’s always a good thing. The drawing style was pretty good, but I found that it can be a bit exaggerated sometimes. Body proportions were kinda weird. Everyone and everything seemed to be big. The women had huge, nipple-less chests (Found out from all the naked girl fight scenes). The men had overly large frames, but they are ninjas so I’m not sure about that. The wrinkles on the elders were a bit too extreme. They were kind with Danjou, but poor Ogen. She was so beautiful in her youth and when she got old they made her look REALLY old. There were a lot of hair too - everyone just seemed so hairy. The landscapes and backgrounds were nicely drawn though, and I did detect a hint of CG just to compliment some scenes. I was kinda ticked that a lot of the scenes were in the dark, which made it hard for me to tell what was happening. Oh well, they didn’t have light then anyway. When the scenes were during the daytime, you could tell the colors were done nicely and complimented each other instead of clashing with each other. I noticed there was a great variety of BGM – most of them were gloomy though. It did fit the series well, but that’s about it. They didn’t heighten the mood of the scene or anything like that. The opening theme singer’s voice (which is actually Oboro’s seiyu) sounded a bit operatic, so I didn’t like the opening theme that much. I liked both the ending songs though, they seemed more current compared to the opening theme. Anyway, all in all the music fit the mood of the anime. Again I was hesitant with this one – Didn’t really want to watch it at first since I thought it was going to be too serious, but it ended up to be very exciting and likable. Let’s not forget the violence and gore either, It may seem like I like shojo more, but I actually love violent series just as much. Overall 9 Story 9 Animation 10 Sound 9 Character 8 Enjoyment 10 Story: (9/10) - Great The story is simple - two warring ninja clans kill each other. Don't let the simple plot fool you though, there is a forbidden love story thrown into the mix aswell, and that is pulled off well. The best way to describe this would be a ultra-violent Romeo and Juliet sort of story. I enjoyed the story very much, but it had it's flaws. Many of the characters that appear only last for a few episodes, and I felt that they could have been kept along just a bit longer. But, after all, the main premise of this anime is two ninja clans killing each other, so I'm not really that upset. Art: (10/10) - Outstanding This is some of the best art I have ever seen in Anime, period. I am not exaggerating one bit. Even if you don't like the plot, the sound, or the characters, you should watch this Anime just for the art. If I could rate the art eleven out of ten, I would. Simply epic art. Much detail is put into everything that you see. The backgrounds are rich and colorful, but not too colorful, and seem to pop out of the screen at you. The characters are well designed, and convincing. Even some of the CGI, although it is rarely used, is well done. The only bad point I would give the art would be that some of the characters were designed rather oddly, with massive deformations which takes away from the otherwise blatant realism of this Anime. Sound: 9/10 - Great There really isn't much to say about the sound. I watched this series dubbed for the first five episodes then switched over to subtitles. The dub is well done, but it is very strange watching Ninja's in seventeenth century Japan speaking English. The subtitles are well done, but they were a tad bit small for my taste, although I do have rather bad vision. The one bad point about the sound is that a lot of the characters that are voiced are given very unrealistic voices, and it is hard to see a character in real life speaking that way. Also, some of the sound effects are a bit overdone. Character: 8/10 - Very Good The characters aren't anything special in themselves, but a good amount of character development is done. As said earlier, the two main characters resemble Romeo and Juliet, in a forbidden love scenario. A complaint I have about the characters is also as mentioned before in the art section -- many of them are massively deformed with huge tumors and the like. I am not sure if they meant to do this to show that they had no modern medicine, but some of the deformations are so over the top that they would be almost impossible in real life unless the character was suffering from a severe case of elephantiasis. Also, some of the characters are killed off way too soon, and I feel that they could have had use in the plot. Enjoyment - 10/10 - Outstanding I watched this show in a matter of three days, which is pretty good if you ask me. This series if very, very enjoyable, one of the best around. If you have some spare time, I would recommend putting aside a weekend and marathoning it with some friends. This anime has a rather good re watch value also. Overall: 9/10 - Great This is a very good anime series, and despite some of it's flaws, is a must see for any fan. I would say that about 95% of the people who watch this will like it. I would say that this series is appropriate for children over the age of fifteen, because it does include violence, scenes of rape, nudity, blood, and mildly suggestive themes. Main Verdict - Buy, rent, or download this anime -- it is great! Overall 10 Story 10 Animation 10 Sound 8 Character 10 Enjoyment 9 Oh my word, this has got to be the greatest ninja/shinobi anime ever made. It is romantic, gory, action-packed, dramatic, deep and beautiful in every way. The story is a revamp of the old Kouga/Iga ninja conflict. It is interesting and involving. The story is a historical piece, but it becomes so much more because it reminds you that the people involved were PEOPLE, who had lives and loves and everything in-between. The plot follows a bloody death match; there's execution-style story-telling, and it reels you in from the first episode to the chilling final one. The art was excellent. Couldn't do any better. It has a unique style, the colour pallet was amazing, the background art was gorgeous and the animation was astounding (excellent fight scenes). The characters were deep and three-dimensional. There are more than 10 people you will see who has the focus on the anime on them, but each is interesting and has a backstory to them so it helps us understand who they are. If you think Naruto is the greatest ninja anime ever, this isn't for you, because you wouldn't know quality if it stuck you in the eye with a kunai. There was nothing unfabulous about this anime, so do watch it. Overall 10 Story 9 Animation 10 Sound 9 Character 9 Enjoyment 10 I absolutely adored Basilisk. Firstly, it probably had the most beautiful and well designed graphics in all the animes i have watched. The characters are well drawn, and the backgrounds and sceneries are simply breathtaking. It is most certainly a breath of fresh air from lesser animes with low quality graphics. Secondly, Basilisk is extremely fast paced. Expect to see lots of action in every episode, and at least one person dying in each episode. This is widely in contrast with slow paced but highly raved about anime like Naruto. Furthermore, the fight scenes are well paced and thought out. It is anyone's guess who gets to fight who next, keeping one in much suspense throughout the show. Also, this anime is not just about killing and fighting and killing and fighting. Because, underneath these violence belies the main crux of the story, which is the tragic love between both main characters of the opposing clans which spanned two generations. The final episode is a fitting albeit predictable (to most) ending to the story, and is simply touching. Expect to shed more than a few buckets of tears, if you are the emotional sort. Moreover, the reminiscence episode in the middle of the series brings in a tone of bittersweet happiness of the characters' past, which showed that the beginning of an acceptance of each clan before the killings started. Lastly, i have to express my surprise that this series is not more well known than it is. And has grown to become one of my favorite animes. Highly recommended to all. The Eating for Life plan was developed by Bill Phillips, a bodybuilder, former editor-in-chief of Muscle Media magazine, and former chief executive officer of EAS, a performance supplement company owned by Abbott Laboratories. Prior to publishing Eating for Life in 2003, Phillips authored his first book, Body for Life: 12 Weeks to Mental and Physical Strength, a New York Times bestseller. The Body-for-Life program began in the mid-1990s when Phillips first challenged dieters to make the best body transformation during a 12-week period, using the exercise and nutrition principles outlined in his now-defunct fitness magazine, Muscle Media. The first year of the challenge, Phillips offered his Lamborghini Diablo to the contestant who made the most radical transformation within 3 months. Read WebMD's review of the Body for Life diet and exercise program to find out if it’s right for you. According to the diet's founder, Bill Phillips. As of 2007, individuals and couples still compete for cash prizes and free exercise equipment in the annual Body-for-Life Challenge. Phillips, the author of Eating for Life, calls his program the “anti-diet,” claiming that enjoying food and eating often are the keys to healthy weight loss and maintenance. Instead of focusing on the deprivation that typical accompanies weight-loss plan, Eating for Life claims to help its followers make wise eating choices that are sustainable over a long period of time. Phillips maintains that food is not the enemy, but rather, it’s an essential part of an overall lifestyle choice. The first 10 chapters of Eating for Life that comprise Part I describe the extent of the overweight and obesity epidemic in the United States, identify common. >KEY TERMS Aerobic exercise—Moderate intensity exercise, done over a long duration, that uses oxygen. Aerobic exercise strengthens the cardiovascular system and lungs. Bodybuilding—Developing muscle size and tone, usually for competitive exhibition. Carbohydrate—A source of energy in the diet containing 4 calories per gram, often founds in foods such as breads, cereals, fruits, vegetables, and milk and dairy products. There are two kinds of carbohydrates: simple and complex. Cardiovascular—Involving the heart and blood vessels. Fat— A major source of energy in the diet. All food fats have 9 calories per gram. Fat is found in oils, nuts, seeds, avocadoes, meats, and high-fat dairy products, as well as in packaged, processed foods. Protein—A nutrient that helps build many parts of the body, including muscle and bone. Protein provides 4 calories per gram. It is found in foods like meat, fish, poultry, eggs, dairy products, beans, nuts, and tofu. Resistance training—Also called strength or weight training, this type of exercise increases muscle strength by working the muscles against a weight or force. Free weights, weight machines, resistance bands, or a person’s body weight can be used in resistance training. Obstacles to health and fitness, such as easy access to fast food and restriction associated with traditional dieting, deconstruct popular dieting myths, and prepare the reader to begin using the Eating for Life nutrition plan and recipes. The second part of the 405-page book includes photos and instructions for cooking the 150 recipes included in Eating for Life. The book includes recipes for dinner entrees, desserts, breakfasts, lunches, snacks, and nutrition shakes, as well as sample meal plans and a grocery guide. Sample recipes are also available on Phillips’ Eating for Life website. The final portion of the book includes motivational success stories of people who have lost weight with the Body for Life/Eating for Life diet and exercise plan, nutrition definitions, and tips for cooking healthy. Six days a week, dieters are encouraged to eat six small meals consisting of one serving of protein and one serving of carbohydrate. Meals should be consumed about two to three hours apart. The benefit of this practice, according to Phillips, is that it keeps the metabolism elevated and energy levels stable. Two of the daily meals should include vegetable servings, and 1 tablespoon of healthy fat is encouraged daily. Alternatively, three servings of fatty fish such as salmon could be consumed weekly to meet the healthy fat requirement. On the seventh day, Eating for Life encourages a day of less restrained eating, in which dieters eat reasonable portions of unauthorized foods they’ve been craving throughout the week. Eating for Life does not prohibit particular foods, but encourages readers to save them for the “free day” and savor the pleasure they provide. This practice will help readers sustain healthy eating choices the rest of the time, Phillips maintains. To aid in weight loss, Phillips says readers should choose from 82 “authorized foods,” divided into five food categories, including proteins, vegetarian proteins, carbohydrates, vegetables, and fats. Recommended protein foods include lean red meat (including beef, buffalo, and venison), poultry (chicken and turkey), fish and shellfish, egg whites and egg substitutes, or low-fat cottage cheese; recommended carbohydrate sources include fruit, sweet potatoes, brown rice, oatmeal, barley, and whole-grain breads. A sample daily menu might include: • breakfast: zesty breakfast burrito • midmorning: chocolate-mint nutrition shake • lunch: grilled chicken soup • midafternoon: strawberry-frost nutrition shake • dinner: grilled salmon and potato • late evening: cinnamon roll supreme nutrition shake As part of the Eating for Life method, it is suggested that dieters plan their meals and grocery lists in advance and record their protein and carbohydrate servings daily. Phillips also suggests that dieters drink 10 cups of water each day. Eating for Life does not prohibit alcohol or caffeine consumption, but suggests limiting both. Eating for Life also advocates portion control as an essential practice for weight loss. For example, a protein serving is about the size of a person’s palm, whereas a carbohydrate serving should be about the size of the person’s clenched fist. Counting calories or points or measuring food portions with a scale do not play a role in the Eating for Life plan. Eating for Life also recommends readers participate in weight or resistance training three days a week and cardiovascular exercise three times a week. Doing so will help dieters build and maintain muscle mass, which is crucial for the body’s ability to burn fat, Phillips says. Because of the six-day-a-week recommended exercise plan described in Body for Life, Eating for Life may work well for people who are serious about weight training for health and fitness. This plan may also benefit people who desire regimented eating and exercise programs as they attempt to lose weight. The six small meals a day and regular exercise recommended in the Eating for Life plan are sound strategies for weight loss. However, the strict nature of the diet (readers are admonished to adhere to a list of authorized foods) may make it difficult for a person to maintain any weight loss long-term. Although Eating for Life does not formally require their use, supplements including meal replacement shakes and protein bars are frequently recommended by Phillips. Dieters are encouraged to consume up to three meal replacement products or shakes daily, such as the Myoplex brand marketed by EAS, the performance supplement company started by Phillips. These supplements can be difficult to find in conventional grocery outlets as well as expensive. For example, 20 servings of the Myoplex protein powder often recommended in Eating for Life and Body for Life starts at $59.95 on the EAS website (www.eas.com). Myoplex and other supplements recommended by Phillips are also available at health food and supplement chain stores, such as GNC, or online. In addition, the weightlifting program advocated in Body for Life and Eating for Life may be daunting for the inexperienced beginner. With little regard for a person’s cardiovascular fitness level, weightlifting experience, or propensity for injuries, Phillips advocates readers to begin exercising six days a week, even if they have been couch potatoes in the past. This “all-or-nothing” approach may be difficult for people to achieve or maintain over the suggested 12 weeks required for a Body for Life challenge, and someone who experiences an injury that prevents exercise may find it difficult to maintain their dieting motivation. The protein intake suggested by Eating for Life, although not technically dangerous for most individuals, may be too much for the body to use on a daily basis. According to sports nutritionists, extra protein is broken down, the excess nitrogen is simply excreted in the urine, the carbon skeleton is used/stored as energy. For some people, however, the amount of daily protein recommended by a plan such as Eating for Life may be a problem. People with preexisting kidney or liver disease, such as cirrhosis or fatty liver, should not attempt a popular diet plan such as Eating for Life without checking with their health care providers first. In addition, dieters may need to be conscious of consuming enough fruits and vegetables while Eating for Life. Phillips encourages dieters to eat only two servings of vegetables daily, however, as of 2007 the U.S. Department of Agriculture (USDA) urges people eating about 2,000 calories a day to consume at least 4.5 cups of fruits and vegetables with their daily meals. Dieters may find it difficult to eat enough fruit and vegetable servings to satisfy the USDA recommendations while on the Eating for Life nutrition plan, especially since counts fruit servings as carbohydrates on the plan, thereby limiting them to one per meal. QUESTIONS TO ASK YOUR DOCTOR • What are the potential benefits for a person of my age, sex, and lifestyle in adopting the Eating for Life plan? • What are the potential health risks, if any, for me as an individual? • Are there any health concerns associated with the protein intake recommended in Eating for Life? • Is it advisable for me to take the meal replacements or supplements recommended in Eating for Life? • Do I need to worry about vitamin, mineral, or nutrient deficiencies if I eat according to the Eating for Life plan? • Do I need to take precautions before starting the strength and cardiovascular conditioning recommended by Eating for Life? • Have you had any patients who have used the Body for Life or Eating for Life plan? What were their results and did they maintain weight loss over the long term? Are important components of weight loss, in general the diet may be overly restrictive, making it difficult for dieters to maintain any losses long-term. New Study shows Vitamin D cuts risk of premature death in half A new research study is now reporting that low levels of Vitamin D in the blood could mean twice the risk of premature death compared with those who have high levels of Vitamin D. The study involved data from 32 studies published between 1966 and 2013, reflecting a total of 566,583 participants from 14 countries, and was led by Cedric Garland, DrPH, from the Department of Family and Preventative Medicine at the University of California, San Diego. Garland states that two-thirds of the U.S. Population suffers from low Vitamin D levels. “Three years ago, the institute of Medicine concluded that have a too-low blood level of Vitamin D was hazardous,” Garland said in a press statement. “This study supports that conclusion, but goes one step further. This new finding is based on the association of low Vitamin D with risk of premature death from all causes, not just done diseases.” Study co-author Heath Hofflich, DO, of the UC San Diego School of Medicine, states that 4,000 International Units of Vitamin D per day is appropriate and safe. The researchers advise everyone to get their Vitamin D levels checked each year and also confer with their doctor regarding Vitamin D dosage requirements. Vitamin D has shown to be effective on everything from lowering cancer risk, improving heart health, resolving depression, aiding fat loss, and improving health lifespan. +++(Two servings of Bill Phillips’ STRONGEVITY Rx fitness and longevity supplement provides 4,000 IU of the highest quality, biologically active, cholecalciferol [Vitamin D3].). From: Bill Phillips October 6, 2014 Who wants to save $400 while I help you get in the best shape of your life? Quick News: I found out just 10 minutes ago that we can still make room for one more person to attend my fitness transformation Camp this weekend here at my Center in Colorado. Camp starts Friday morning at 9:00 and we go almost all day and evening Friday and Saturday, then we wrap up at noon on Sunday (October 10, 11, 12). Physicians come to our Camp to take their own health and fitness to the next level. Lawyers, Military Officers, Business Owners, Nurses, Professors whole families have even attended Camp together. And our highly successful students have ranged in age from 14 to 82! You will meet some great people at Camp and have a lot of fun. But Camp is mostly about me working with you in person to teach you exactly what you need to know about working out, eating right, and how to stay motivated to achieve your most important health goals. Hundreds of people have come to my camps over the last three years and gone on to get in the best shape of their lives they’ve lost the fat they needed to lose (from 25 to 150 lbs) and they have built up their muscles and strength. If you are tired of living life in a body that you don’t like; a body that isn’t working right or feeling good, let me help you make a change. You can succeed and I can help. You have to decide that NOW is your time to transform. Once you make that decision, you are on your way to a new body for life. If you don’t make a decision to change, you are just going to keep on going the way you are going you have to add a new ingredient to the mix to turn things around for you. Please don’t procrastinate – don’t take your health for granted or wait until it is too late. Decide to get healthy NOW. I have a last minute discount of $400 off our standard price of $1,495 that I can offer if you sign up today but remember, I can only make room for one more person at this weekend’s camp. Over a thousand people have paid $1,495 to attend my Camps over the past three years but you can lock in your opportunity, TODAY ONLY, for just $1,095. I guarantee this will be the best investment in YOU that you will ever make. We have a couple spots open for our November 7, 8, 9 camp and I will give one person today who signs up for that camp a $400 discount too. Our Camp in December is fully booked and there are no Camps scheduled for 2015 due to a new online book and video project which is being launched at the beginning of the year. If you are serious about losing weight and getting healthy and need some real motivation, please decide now to change your life for the better. If not NOW, when? Email me personally at [email protected] and let me help you make today the day you decided to change your body, your health, and even your life. Sincerely, Bill Phillips [email protected]. Bill Phillips at 50!! Took this quick pic with my cell phone camera yesterday — the day I officially became 50 years old. Honestly, I feel as good as I did at age 30 and even better than I did at age 40. I actually gained muscle this decade — I’m 195 lbs and 9% bodyfat. I had some ups and downs in my 40’s and a period of time where I got completely out of shape. But, I got back on tra ck, started lifting weights, eating healthy meals, drinking my protein nutrition shakes and taking my vitamins and my body has just become healthier. I’m married to a beautiful woman, Maria, who makes every day feel special. Her and I work together helping other people get fit, lose weight and feel younger and more alive. If you are over 40, and not happy with the body you have, take it from me You can get stronger and healthier as you go up in age. Fitness and a positive mindset can help us all enjoy a greater quantity and quality of life! ~Bill Phillips. From: Bill Phillips June 16, 2014 A couple weeks ago I made an outrageous offer to pay people to get in shape this summer. Maybe you saw the post I made earlier this month. I have had SO many people ask me to make that opportunity available one more time so I am doing that now. I cannot do this for everyone though–our business would go belly up if we paid everyone to get in shape this summer! So I am making the following special challenge offer available to the next 5 people who sign up for our July 25, 26, 27 or August 22, 23, 24 Health for LIFE Camp. Our June camp spots sold out quickly and our camp July 11, 12, 13 is completely booked and sold out too. Ok, so right now I am looking for just 5 people who are sick and tired of being overweight and who want to finally end the out of control eating and exercise procrastination I am looking for 5 people who are READY TO CHANGE NOW and who want my help getting motivated and focused people who are willing to follow the program I will lay out for them at my 3-day Health for LIFE camp to the letter! Are you ONE of the people I am looking for? Here’s my fun deal for the 5 people who take me up on this outrageous offer When you achieve the very realistic goal that you and I will discuss and set for you at the camp weekend, I will give you back the entire $1,495 camp enrollment fee that you pay. In fact, if you even get 80 percent of the way to your goal, I will give you the entire $1,495 camp fee that you invest back! And mark my words if you follow the step-by-step plan I develop for you at my 3-day camp, you WILL get incredible results! Hundreds of people who have attended my camps over the last couple years have already become 25 lbs to 150 lbs lighter while gaining strength, energy and confidence! YOU CAN DO IT TOO!! If you are ready to change NOW and you can make it to my 3-day Health for LIFE camp on July 25, 26, 27 or August 22, 23, 24 at my center in Colorado, write to me now and tell me you want to sign up! [email protected] Note: This special deal is only for the next 5 people who write to me and sign up!! Remember, when you achieve your 12-week goal, you will get the camp enrollment fee that you pay back–all $1,495! Thank You and as always, I am wishing you the best of health! Sincerely, Bill Phillips [email protected]. A Personal Father’s Day Message From: Bill Phillips June 15, 2014 I’m writing to wish all the Dads out there a Happy and Healthy Father’s Day and I also have a personal message to share with everyone who cares about and loves their family. Unfortunately my Dad passed away 9 years ago—he was just over 60 and had so many more years of life ahead of him. My Dad was my business partner and my best friend. When I started the company MET-Rx, then EAS, Muscle Media, and Body-for-LIFE, my Dad was in my office every day telling jokes and giving me key insight, legal and business advice (he was a lawyer and had his MBA in his early 20’s even though he had three kids by the time he was just out of high school). His name was also Bill Phillips—his friends called him “BP” and I called him Dad. He never got too caught up in work and never really stressed out about it. To him being successful just meant he had enough money to pay the bills and enough time to relax and go fly fishing or go hiking often in the Colorado Rocky Mountains. Make no mistake; a great deal of the success I enjoyed in my previous companies was because of my Dad. He taught me how to work hard, work smart, how to push myself to reach meaningful goals he taught me how to find the best rivers and streams to fly fish and how to appreciate and enjoy nature. He tried to help keep me humble and grounded during my most successful years at EAS but those lessons took me a little longer to learn and probably didn’t set in until after he was gone. My Dad was a great man who lived a simple, smart, unassuming life. I miss him very much, especially today. Yet I am very grateful for all the years we had and I know the best thing I can do to honor him is to move forward and live a good, productive, and balanced life. Knowing what it’s like to lose my Dad unexpectedly, and long before his time, gives me extra passion and determination to help other Fathers transform their health so their family doesn’t have to go through the pain and grief that comes with losing a loved one to a preventable disease. It’s sad but true: more than 3,000 Dads have already died this weekend from heart disease alone. Most of those deaths were preventable by a few basic lifestyle changes. For over thirty years I’ve been teaching men and women from all walks of life how to incorporate an intelligent and practical exercise, nutrition, and fitness program into their way of living. It’s not a diet, a fad, a silly gimmick like so much of what is out there on TV commercials and internet marketing schemes today. My method is based on a bedrock of scientific truth, medical research, and thousands of hours of real-word experience and application. The most up to date version of the program I teach at my Transformation Fitness and Research Center in Golden, Colorado is called “Health for LIFE” (it’s also the name of a new book I’m working on think of it as Body-for-LIFE 3.0). It has already helped countless numbers of people lose the unhealthy bodyfat (from 25 lbs up to 150 lbs.) while gaining energy and muscle strength. But it’s not just the outward appearance that dramatically changes in our clients and students the main benefit of the Health for LIFE plan is that you will very likely live longer — you’ll enjoy greater quality and quantity of life! Physicians even follow my program to reduce their own risk of heart disease, stroke, diabetes, and certain forms of cancer which are lifestyle related. Now of course, none of us have a guarantee that we will live through our 80’s and even longer. In my Father’s case, he contracted an incurable and rare form of lung disease (which went undetected and dormant for decades) from environmental toxin (not too dissimilar from asbestos) that he was exposed to working in a factory as a teenager. The important thing to realize is that even though there are no absolute guarantees in life, far too many Fathers are dying of illnesses that could be prevented with exercise and healthy eating. Please, if you have loved ones that depend on you, don’t wait until it’s too late to change your body and life. The best time to get well is before you get sick and that is the message I’ve dedicated my life to sharing. If you’re overweight, have unhealthy habits, if you’ve been procrastinating and putting off your efforts to get back on track with your health and fitness, please don’t wait any longer! Set a goal to lose 25 to 35 lbs. This summer while strengthening your muscles, improving your heart health, and cutting your risk of dying of a preventable illness in half. A half hour of exercise 5 days a week – a combination of strength training and aerobics – will produce excellent results if you stick with it. And the key to eating right, as I explained in my book Body-for-LIFE, is to eat a balance of quality protein foods, healthy carbohydrates, fruits and vegetables. Eat smaller meals more frequently and drink plenty of water throughout the day. Take your vitamins, Creatine, Omega-3’s and a quality protein supplement to help you get better health improvements faster. Connect with others who are making healthy changes in their lives and most of all, please realize that other people need you and love you and your family is counting on you to be there. You have to take care of yourself – it’s one of the most important things you can do for others (it’s not selfish but rather self-less!). If you’re a parent, you have a tremendous responsibility to live a healthy lifestyle. We want you around for many, many years far into the future! It does take some work to be healthy but the rewards are more than worth it. Last but not least, I just want to say to my Dad: Thank You, I Love You, I miss you and I know that someday (not real soon, but someday) I’ll see you again. Very Sincerely, Bill Phillips P.S. And by the way, if your Father is still here be sure to contact him right away and let him know how much he is loved and appreciated today. Don’t let the important things go unsaid. You never know for sure if you’ll get a second chance. Key #1: Meal Frequency Diets don’t work. Not in the long run that is. Restrictive diets are not typically sustainable or even healthy. Yet it’s vitally important that we keep our calorie intake within a healthy range. If you’re trying to lose bodyfat you’ll need to consume less total calories than your body burns each day; that requires your body to tap into stored fat to meet its daily energy needs. If you’re already in good condition, or when you reach your goal weight, you can eat a little more but still it’s important to consume only the amount of calories that your body needs; otherwise you’ll start putting the bodyfat back on. Something I’ve certainly learned through personal experience is that I need to work with my body, not against it, when it comes to controlling calories. We’ve got to keep ourselves satiated (satisfied, not starving). And one of the best ways to keep cravings at bay is to eat more often throughout the day, up to six times. When we do this, the body is energized, nourished and satisfied. We also feel lighter, more aware and more energetic as opposed to being weighed down by big meals for breakfast, lunch and dinner. A scientific study reported in the European Journal of Clinical Nutrition cites that people who ate six times a day had a faster resting metabolic rate than those who ate just three meals daily. Your metabolic rate is the pace at which your body burns calories all day and night. This study showed eating smaller meals frequently throughout the day allows people to burn fat more efficiently. Researchers at Georgia State University arrived at the same conclusion. They found that folks who ate just three meals a day had, on average, a higher percentage of bodyfat than those who ate six times per day. Another study published recently in The New England Journal of Medicine showed that in as little as two weeks, people who ate frequent, portion-controlled meals as opposed to three large meals (containing the same total amount of food) reduced their ‘bad’ cholesterol levels by nearly 15%, lowered their cortisol (the stress hormone that contributes to belly fat and premature aging) levels by more than 17% and diminished insulin levels by almost 28%. Another study, this one published in the International Journal of Obesity and Related Metabolic Disorders, found that when people eat frequent meals throughout the day it helps control their appetite. A study published in the American Journal of Clinical Nutrition reported that people are most successful at losing fat and keeping it off when they eat numerous meals throughout the day. Another way eating six small, nutritious meals a day helps you reduce bodyfat is by allowing you to maintain muscle mass. Remember, muscle not only helps the body look good but also makes it more metabolically active. Muscle burns calories even when it’s just sitting there. Fat does not. In fact, for every pound of muscle you gain you’ll burn another 50 calories a day. People who put on 10 pounds of muscle will therefore burn 500 calories more per day. This equals an additional 4-5 pounds of fat burned off every 30 days. Key #2: Protein and Carbs with Every Meal Now that we’ve talked about the benefits of eating more frequently, it’s important to understand how to put the right combinations of food together. What I recommend is that every time you eat, you combine protein and carbs. Again, this is backed up by solid science. Scientists have also shown that people who eat a balance of protein and carbs have more stable blood glucose and energy levels, better digestion and absorption of nutrients as well as an increased “thermic effect” (fat-burning effect) from each meal. On top of all that, studies show that meals balanced in protein, carbs, and essential fats provide a safe and healthy way to manage the appetite. I’ve discovered the same thing which is why I eat meals that contain a balance of protein and carbs and I suggest that you do too. My Example of an Eating for Life Daily Meal Plan Breakfast — 8:00 am: (my new cellular energy supplement) Mid-meal — 10:30 am: Low-fat cottage cheese mixed with light yogurt; 16 oz. Water Lunch — 1:00 pm: Turkey Sandwich with lettuce, tomato, mustard; 16 oz. Water Workout — 3:15 pm to 3:40 pm (super high-intensity 5-25 spin bike workout) Mid-meal — 4:00 pm: Dinner — 7:00 pm: Fish Tacos; 16 oz. Water Dessert — 10:00 pm: Make the time — you will love the results! Don’t ever think you don’t have time to eat right frequently throughout the day. The list of my meals from yesterday which you just reviewed takes me less than an hour to prepare and eat. Of course my Nutrition Shakes I can blend up and chug down in just a couple minutes. Lunch takes me about 10 minutes. And dinner is 30-40 minutes. When you plan ahead of time and you prepare in advance, you’ll find you save time and money with the Eating for Life style. And best of all, when you eat this way your body will get stronger, leaner, healthier, more energetic and you’ll feel good! ++ Get the NEW Eating for Life App on iTunes/ the App Store for just $2.99. Click the link that follows to download: ____________________ If you like the information in this blog and want to receive, by email, my regular updates, tips, and news about fitness, please sign up to follow my blog at – it’s FREE! |
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