Thursday, March 31, 2011
Free CMS
http://spyrestudios.com/free-content-management-systems/
Sunday, March 14, 2010
ThreadAbortException in IIS 7 TransferRequest
In some web applications we have to transfer the web request, but with IIS 7.0 HttpServerUtility.TransferRequest trows ThreadAbortException whis is really annoying. We have to manually handle the exception.
The reason for this is
On the Integration mode for Internet Information Services (IIS) 7.0, the HttpServerUtility.TransferRequest method incorrectly uses the HTTPResponse.End method to stop the parent request. This results in throwing a ThreadAbortException, which can impact performance for terminating execution of a response. In the .NET Framework 3.5 SP1, the TransferRequest method now ends the parent request by using the HttpApplication.CompleteRequest method. This also terminates the current request gracefully by transferring control to the HttpApplication.EndRequestevent handler without throwing an exception.
Suggested modifications with when you install .NET framework SP1: If you have error-handling code that uses the TransferRequest method to determine whether the ThreadAbortException was thrown, you can remove that code from the catch block.
Monday, November 23, 2009
SDK design considerations
SDK Design Considerations
API design principles
Following list summarizes some of the rules and laws which should be adhered to build a complete API for a SDK
1. Easy to learn
2. Make interfaces easy to use correctly and hard to use incorrectly.
Interface should not be misleading to use it incorrectly. You should define contracts preciously to avoid mistakes by the person who is using it.
3. Consistent API design
An interface that is predictable serves better than one which is locally optimal but inconsistent across the whole set.
4. It should be sufficiently powerful to satisfy the requirements, but should not be over complex.
5. Don’t try to please everyone by making the API generic.
6. Do not return resources that the caller is responsible for releasing.
Always try to encapsulate the resource releasing, cleaning and destructing logic.
7. Namespaces, Type names and function names should reflect the intended use.
8. Consider the API evolvement and extend over time.
Need to facilitate to effectively evolve an API to keep it relevant and useful over time, without having to throw it away and start over every 18 months.
Consider the coexistence with other versions when evolving
Other SDK requirements
1. SDK should be able to easily setup and configure(installation pack)
2. SDK should clearly define the development platforms which supported.
3. It should be able to maintain different versions and their coexistence.
4. SDK should contains following artifacts
a. Libraries
b. Documentation and tools utilizing the APIs
c. Samples
d. Licensing agreements
e. Source code(if open-source)
Development best practice
1. Code consistency using coding best practices, coding standards and basic frameworks
2. Unexpected behaviors need to be avoided.
3. Ensure graceful termination of unavoidable situations while providing proper information to the client.
4. SDK should be well tested before release.
5. Modularization should be done for reuse.
6. Access modifiers should be properly defined.
Monday, May 18, 2009
Localizing Sharepoint web sites and web parts
Localizing Websites and webparts in SharePoint
Internationalization is not a topic which is widely discussed by sharepoint communalities. Recently when I was researching this topic I came across with several interesting strategies of accomplishing the localization of sharepoint websites and webparts, which I think worth to discuss here. I will discuss these two areas separately and first let's discuss about internationalizing websites.
Localizing Sharepoint sites
Internationalization of web sites provided by sharepoint can be done only by installing relevant language packs which can be download from Microsoft web site. Once relevant language packs are installed site collections and sites are available with specific language options with a dropdown list to select.
So before you create the site you have to select the desired language of the web site or collection. Once you create by specifying the language, site is created using the specified language's template files.
Following languages packs and service packs need to be installed. After installing each pack, setup will ask to run the SharePoint configuration wizard. Run configuration wizard for successful completion.
- Install Windows SharePoint Services 3.0 Language Pack
- Install Windows SharePoint Services 3.0 Language Pack Service Pack
- Install 2007 Office System Language Pack. When downloading select the correct language at the language drop down to get the service pack of specific language.
- Install the 2007 Microsoft Office Servers Language Pack Service Pack 1. When downloading select the correct language at the language drop down to get the service pack of specific language.
That's it. SharePoint language specific configurations and templates are installed into your Sharepoint front end server and now it's ready create new sites using new language.
Localizing sharepoint custom web parts
The default web parts provided by Sharepoint installation are automatically localized according to the language you select once you install the language pack. But when you develop custom web parts for your business needs, those web parts need to be localized using different language resource files.
Normally sharepoint sites are not localized according to user's browser language, but according to the language you use to create the site. So all the web parts inside the site should also behave in the same manner. Let's see how we can accomplish this.
- Create a library project in Visual studio (VS). I name it "langwebpart".
- Add a Reference to Microsoft.SharePoint.dll
- Update assembly version and and allow partially trusted callers
- In Solution Explorer, double-click the AssemblyInfo file
[assembly: AssemblyVersion("1.0.0")]
- Add the following line to the top of the file:
- In Solution Explorer, double-click the AssemblyInfo file
using System.Security;
- Add the following line to the bottom of the file
[assembly: AllowPartiallyTrustedCallers]
- Add a new class. I name it as "userinfowebpart"
- Inherit userinfowebpart from Microsoft.SharePoint.WebPartPages
- Override the render method of WebpartPages
protected
override
void Render(HtmlTextWriter output){};
- Create two resource files for English and Norwegian named userinfo.resx and userinfo.nb-NO.resx and add relevant language strings values with their key names.
- These localized strings can be used inside your programming code as follows.
nameLbl.Text = langwebpart.userinfo.name;
langwebpart is the namespace
userinfo is the language file namename is the key.
Below is our code of the simple web part class.
namespace langwebpart{
public
class
userinfowebpart:Microsoft.SharePoint.WebPartPages.WebPart
{
Label nameLbl;
protected
override
void Render(HtmlTextWriter output)
{
try
{
RenderChildren(output);
}
catch (Exception e)
{
output.Write(e.StackTrace); ;
}
}
protected
override
void CreateChildControls()
{
nameLbl = new
Label();
nameLbl.Text = langwebpart.userinfo.name;
Controls.Add(nameLbl);
}
}
}
Developing localized web part is simple as mentioned above. Next step is to deploy the web part to the SharePoint server instance.
Deploying localized web part
There are several ways to deploy a web part to SharePoint. One of the easiest and simple way is to copy the relevant assemblies to bin directory of the SharePoint web application instance.
- Deploying to bin directory
- Copy assembly DLL to either
- /bin directory for a given IIS virtual server (e.g., c:\inetpub\wwwroot\bin) for globally available or to specific web application /bin folder to available only that web application.
- Copy DWP file to C:\Inetpub\wwwroot\wpcatalog
- Copy resources to C:\Inetpub\wwwroot\wpresources
- Adjust web.config
- Register as SafeControl
- Select Code Access Security settings
- Deploying to as a Webpart package
A Web Part package is a cabinet (.cab) file that contains the following items:
- Manifest.xml (mandatory)
- Web Part assemblies (optional)
- Class resource files (optional)
- .dwp files (optional)
Creating a Manifest File for a .cab File
The Manifest file, a configuration file that describes the structure and contents of the .cab file, is the only required component for the .cab file. The Stsadm.exe tool uses this file to deploy the remaining content of the .cab file.
The following example shows a manifest file for a package that deploys two assemblies and their resources:
<?xml
version="1.0"
encoding="utf-8" ?>
<WebPartManifest
xmlns="http://schemas.microsoft.com/WebPart/v2/Manifest">
<Assemblies>
<Assembly
FileName="langwebpart.dll">
<ClassResources>
</ClassResources>
<SafeControls>
<SafeControl
Namespace="langwebpart"
TypeName="*"/>
</SafeControls>
</Assembly>
</Assemblies>
<DwpFiles>
<DwpFile
FileName="webpart.dwp"/>
<DwpFile
FileName="nb-NO\webpart.dwp"/>
</DwpFiles>
</WebPartManifest>
Creating a .cab File
Developers can use either of the following methods to create a .cab file:
- Use Microsoft Visual Studio® .NET Professional to create a CAB Project.
- Use MakeCAB.exe, a command-line tool included with Microsoft Windows 2000 and later.
Using Visual Studio
To use Visual Studio.NET Professional to create a CAB project, follow these steps:
- Start Visual Studio .NET.
- Create a new solution.
- On the File menu, point to New, and then click Blank Solution.
- Type a name for the solution, and then click OK.
- On the File menu, point to New, and then click Blank Solution.
- Open the Web Part project within this solution.
- In Solution Explorer, right-click the new solution, point to Add, and then click Existing Project.
- Browse to the location of Web Part project that you want to add, click the project, and then click Open.
- In Solution Explorer, right-click the new solution, point to Add, and then click Existing Project.
- Create a new CAB project
- In Solution Explorer, right-click the new solution, point to Add, and then click New Project.
- In Solution Explorer, right-click the new solution, point to Add, and then click New Project.
- Under Project Types, click Setup and Deployment Projects, and then under Templates, click Cab Project.
- Type a name for the CAB project, and then click OK.
- Type a name for the CAB project, and then click OK.
- Add the Web Part project output to the CAB project.
- In Solution Explorer, right-click the CAB project, point to Add, and then click Project Output.
- In the Project box, click the Web Part project that you added to the solution in step 3.
- Select all the appropriate file categories that appear in the list, and then click OK.
Make sure that you select Primary output and Content Files. These categories add the Manifest.xml file, the .dwp files, and the Web Part assembly to the .cab file. Verify that the Manifest.xml file and the .dwp files are marked as content for build action in their respective properties sheets.
- In Solution Explorer, right-click the CAB project, point to Add, and then click Project Output.
- Build the solution to create the .cab file.
Using MakeCAB.exe
MakeCAB.exe is a tool included with Windows 2000 or later. To use MakeCAB.exe to create a .cab file, follow these steps:
- Create a directive file for makecab.exe, and save the file with a .ddf extension. The following sample directive file (named langwebpart.ddf) creates a .cab file for a simple Web Part library project:
;*** Sample Source Code MakeCAB Directive file example
.OPTION EXPLICIT ; Generate errors
.Set CabinetNameTemplate=langwebpart.cab
.set DiskDirectoryTemplate=CDROM
.Set CompressionType=MSZIP
.Set UniqueFiles="OFF"
.Set Cabinet=on
.Set DiskDirectory1=langwebpart.CAB
Manifest.xml
webpart.dwp
langwebpart.dll
.Set DestinationDir=nb-NO
nb-NO\webpart.dwp
;*** <the end>
- Copy all the files that you want to include in the .cab file into the directory where you created the .ddf file. In this example, these files are the Manifest.xml file, the WebPart.dwp file, and the langwebpart.dll file.
- Open a command prompt, change to the directory that contains the .ddf file and the files that you want to include in the .cab file, and then run the following command:
Makecab.exe /F langwebpart.ddf
MakeCAB.exe creates a directory named langwebpart.cab, and in this directory MakeCAB.exe creates a .cab file named langwebpart.cab that contains the all the files listed in the langwebpart.ddf directive file.
Creating a CAB File with Localized Resources
Visual Studio does not support creating .cab files with internal directories. However, localized Web Parts may require a .cab file with internal directories. Because of this you must use a tool like MakeCAB.exe or another, third-party CAB utility to deploy localized Web Parts.
Deploying a Web Part Package
Administrators can use the Stsadm.exe tool to deploy .cab files created by developers. Stsadm.exe is a command-line tool that you can use to manage a Windows SharePoint Services computer. Three Stsadm.exe options apply to Web Part package deployment:
- AddWPPack
- DeleteWPPack
- EnumWPPacks
For more information about a specific Stsadm.exe command-line option, type the following line at a command prompt:
stsadm –help option
Adding a Web Part Package
To use the Stsadm.exe command to deploy a Web Part package on a server computer running Windows SharePoint Services, open a command prompt, and then type the following command:
stsadm.exe -o addwppack
-filename Web_Part_Pack_name
[-url URL]
[-globalinstall]
[-force]
If you want to install a Web Part package on a virtual server when the Web Part package is already installed on another virtual server on the same computer, use the following command:
stsadm.exe -o addwppack
-name Web_Part_Pack_name
[-url URL]
[-globalinstall]
[-force]
Deleting a Web Part Package
To delete a Web Part package from specified virtual servers on a computer running Windows SharePoint Services, open a command prompt, and then type the following command:
stsadm.exe -o deletewppack
-name Web_Part_Pack_name
[-url URL]
To decide whether to install a Web Part package in the GAC or in the Bin directory, ask the following questions:
- Do you want to make this package available to all virtual servers on your computer?
- Do you trust the assemblies and resources of the package completely?
If you answer "yes" to both of these questions, install the Web Part package to the GAC. Assemblies in the GAC are fully trusted and are available to all virtual servers.
For more info http://msdn.microsoft.com/en-us/library/dd583149.aspx
Tuesday, May 05, 2009
ORganization culture Change ...A Nightmare???
Due to this nature, today organizations attention towards the culture management has dramatically increased, because it is the engine of the organization which drives it towards achieving organizational goals and objectives. So the interested parties of the organization always try to keep the engine running while executing minimum or no changes. This concept of minimum changes concept implies that culture change is difficult and it should be carefully advocated.
Normally people are attached and frozen with current comfortable culture. They resist changing the situation and show strong reactions. Following are some of the key issues found.
1. Comfort with current situation. When people work in a culture for a long time a social environment is built around them and they are trapped within it.
2. Fear of collapse. Not all the organizational changes are going to be successful. There are thousands of user stories of failure.
3. Unpredictability of new system.
4. Unwillingness to learn and experience new things. Different types of personalities can be found in an organization. Some are self motivated and willing to experience new things. But most of the people do not want to do so.
5. Difficulty in defining the complete change model. It is evident that modeling a change for all the organizational requirements is hard and even harder to define a flexible model which caters for changing requirements.
6. Feeling of the participants that their autonomy and their security are threatened.
Careful handling of these situations while building safety nets and preventing frustration from developing into resistance helped to a successful culture change.
Monday, January 12, 2009
Thread Safe Dictionary in C#
Thread Safety
Public static (Shared in Visual Basic) members of this type are thread safe. Any instance members are not guaranteed to be thread safe.
To overcome this one can use Hashtable.http://msdn.microsoft.com/en-us/library/system.collections.hashtable.aspx
Hashtable is thread safe for use by multiple reader threads and a single writing thread. It is thread safe for multi-thread use when only one of the threads perform write (update) operations, which allows for lock-free reads provided that the writers are serialized to the Hashtable. To support multiple writers all operations on the Hashtable must be done through the wrapper returned by the Synchronized method, provided that there are no threads reading the Hashtable object.
But for multiple writes you need to get the Synchronized Hashtable as follows.
Hashtable myHT = new Hashtable();
Hashtable mySyncdHT = Hashtable.Synchronized( myHT );
But to make the dictionary you have three things to do.
1) Create a sub-class of System.Collections.Generic.Dictionary
2) Create a utility class for modifying the collection safely
3) Creating your own thread-safe dictionary from scratch.
I have written written a utility class which keeps a instance of Dictionary and modify it in a thread safe manner with ReaderWriterLockSlim. Check the advantage of ReaderWriterLockSlim over ReaderWriterLock here.http://msdn.microsoft.com/en-us/library/system.threading.readerwriterlockslim.aspx.
Following is my code sample.
public class SerializableDictionary : IXmlSerializable
{
//This is the internal dictionary that we are wrapping
IDictionary dict = new Dictionary();
#region IDictionary members
[NonSerialized]
ReaderWriterLockSlim dictionaryLock = new ReaderWriterLockSlim(LockRecursionPolicy.NoRecursion);
public virtual bool Remove(TKey key)
{
dictionaryLock.EnterWriteLock();
try
{
return this.dict.Remove(key);
}
finally
{
dictionaryLock.ExitWriteLock();
}
}
public virtual bool ContainsKey(TKey key)
{
dictionaryLock.EnterReadLock();
try
{
return this.dict.ContainsKey(key);
} finally
{
dictionaryLock.ExitReadLock();
}
}
public virtual bool TryGetValue(TKey key, out TValue value)
{
dictionaryLock.EnterReadLock();
try
{
return this.dict.TryGetValue(key, out value);
}
finally
{
dictionaryLock.ExitReadLock();
}
}
public virtual TValue this[TKey key]
{
get
{
dictionaryLock.EnterReadLock();
try
{
return this.dict[key];
}
finally
{
dictionaryLock.ExitReadLock();
}
}
set
{
dictionaryLock.EnterWriteLock();
try
{
this.dict[key] = value;
}
finally
{
dictionaryLock.ExitWriteLock();
}
}
}
public virtual ICollection Keys
{
get
{
dictionaryLock.EnterReadLock();
try
{
return new List(this.dict.Keys);
}finally
{
dictionaryLock.ExitReadLock();
}
}
}
public virtual ICollection Values
{
get
{
dictionaryLock.EnterReadLock();
try
{
return new List(this.dict.Values);
}
finally
{
dictionaryLock.ExitReadLock();
}
}
}
public virtual void Clear()
{
dictionaryLock.EnterWriteLock();
try
{
this.dict.Clear();
}
finally
{
dictionaryLock.ExitWriteLock();
}
}
public virtual int Count
{
get
{
dictionaryLock.EnterReadLock();
try
{
return this.dict.Count;
}
finally
{
dictionaryLock.ExitReadLock();
}
}
}
public virtual bool Contains(KeyValuePair item)
{
dictionaryLock.EnterReadLock();
try
{
return this.dict.Contains(item);
}
finally
{
dictionaryLock.ExitReadLock();
}
}
public virtual void Add(KeyValuePair item)
{
dictionaryLock.EnterWriteLock();
try
{
this.dict.Add(item);
}
finally
{
dictionaryLock.ExitWriteLock();
}
}
public virtual void Add(TKey key, TValue value)
{
dictionaryLock.EnterWriteLock();
try
{
this.dict.Add(key, value);
}
finally
{
dictionaryLock.ExitWriteLock();
}
}
public virtual bool Remove(KeyValuePair item)
{
dictionaryLock.EnterWriteLock();
try
{
return this.dict.Remove(item);
}
finally
{
dictionaryLock.ExitWriteLock();
}
}
public virtual void CopyTo(KeyValuePair[] array, int arrayIndex)
{
dictionaryLock.EnterReadLock();
try
{
this.dict.CopyTo(array, arrayIndex);
}
finally
{
dictionaryLock.ExitReadLock();
}
}
public virtual bool IsReadOnly
{
get
{
return this.dict.IsReadOnly;
}
}
public virtual IEnumerator> GetEnumerator()
{
throw new NotSupportedException("Cannot enumerate a threadsafe dictionary. Instead, enumerate the keys or values collection");
}
#endregion
}
Monday, December 22, 2008
Flex Error
at mx.charts::AxisRenderer/calcStaggeredSpacing()[C:\Work\flex\dmv_automation\projects\datavisualisation\src\mx\charts\AxisRenderer.as:2195]
at mx.charts::AxisRenderer/calcRotationAndSpacing()[C:\Work\flex\dmv_automation\projects\datavisualisation\src\mx\charts\AxisRenderer.as:1586]
at mx.charts::AxisRenderer/adjustGutters()[C:\Work\flex\dmv_automation\projects\datavisualisation\src\mx\charts\AxisRenderer.as:1326]
at mx.charts::AxisRenderer/set gutters()[C:\Work\flex\dmv_automation\projects\datavisualisation\src\mx\charts\AxisRenderer.as:798]
at mx.charts.chartClasses::CartesianChart/updateAxisLayout()[C:\Work\flex\dmv_automation\projects\datavisualisation\src\mx\charts\chartClasses\CartesianChart.as:2028]
at mx.charts.chartClasses::CartesianChart/updateDisplayList()[C:\Work\flex\dmv_automation\projects\datavisualisation\src\mx\charts\chartClasses\CartesianChart.as:1355]
at mx.core::UIComponent/validateDisplayList()[E:\dev\3.0.x\frameworks\projects\framework\src\mx\core\UIComponent.as:6214]
at mx.managers::LayoutManager/validateDisplayList()[E:\dev\3.0.x\frameworks\projects\framework\src\mx\managers\LayoutManager.as:602]
at mx.managers::LayoutManager/doPhasedInstantiation()[E:\dev\3.0.x\frameworks\projects\framework\src\mx\managers\LayoutManager.as:675]
at Function/http://adobe.com/AS3/2006/builtin::apply()
this error occurs when you have only 1 dataset and your dataset name is wider than the chart..
this is a bug of Flex and you can make a workaround for this. visit this http://bugs.adobe.com/jira/browse/FLEXDMV-1821
Wednesday, November 19, 2008
xml data encoding issue in sql server 2005
<?xml version="1.0" encoding="utf-8" ?>
If we remove the above xml declaration from the xml document before sending it to sql server, it will be automatically handled by the server using utf-16. you can use .Net to remove the declaration before sending it to server and insert declaration while you retrieve xml from database.
Monday, November 17, 2008
Cairngorm with Flex
- App boots up, shows first state
- user types in some keywords, clicks the Search button
- this fires the doSearch event handler
- the doSearch handler creates a CairngormEvent, and dispatches it
- the Controller has mapped that type of event to a Command, and thus it runs the command, passing it the event
- the Command looks at the event type in the execute function and
decides what to run, in this case, searchBooks, passing the event’s
data to the function - search books creates the Business Delegate, and calls its method
- the Delegate gets the WebService from the ServiceLocator, fires off the WebService, and waits for a response
- if the response is successful, it parses the E4X XML via a Factory to a list of Book ValueObjects
- finally, it calls the responder’s onResult function
- Since the Command is the Responder, he gets the data, and sets it to the ModelLocator and updates the applications state
- The View’s are bound to the state variable and book list in the ModelLocator, so they immediately have their bindings fire
- This causes the main app to change state, and show the results DataGrid
- The results DataGrid is bound to the books list in the ModelLocator, and shows the results.
Monday, October 20, 2008
Lucene Free text search Engine
Term term = new Term(_facetName, axisValue.FromValue);
PrefixFilter filter = new PrefixFilter(term);
instead of
Term term = new Term(_facetName, axisValue.FromValue);
Filter p = new QueryWrapperFilter(new TermQuery(term));
You can avoid words which are very short when indexing. This will improve the performance of the searching. Following is a sample of implementing custom analyzer with the Token filter.
public class CustomAnalyzer : Analyzer {
private Set stopSet;
private int _minTokenLength = 3;
public static string[] STOP_WORDS = StopAnalyzer.ENGLISH_STOP_WORDS;
/** Builds an analyzer. */
public CustomAnalyzer(int minTokenLength)
: this(STOP_WORDS, minTokenLength)
{
}
/** Builds an analyzer with the given stop words. */
public CustomAnalyzer(String[] stopWords,int minTokenLength)
{
stopSet = StopFilter.makeStopSet(stopWords);
_minTokenLength = minTokenLength;
}
/** Constructs a {@link StandardTokenizer} filtered by a {@link
StandardFilter}, a {@link LowerCaseFilter} and a {@link StopFilter}. */
public override TokenStream tokenStream(String fieldName, Reader reader) {
TokenStream result = new StandardTokenizer(reader);
result = new StandardFilter(result);
result = new LengthTokenFilter(result, _minTokenLength);
result = new LowerCaseFilter(result);
result = new StopFilter(result, stopSet);
return result;
}
}
ToenFilter to remove tokens with short lengths
public class LengthTokenFilter: TokenFilter {
private int minLength;
public int MinLength
{
get { return minLength; }
set { minLength = value; }
}
internal LengthTokenFilter(TokenStream input, int minLength)
: base(input)
{
this.minLength = minLength;
}
public override Token next(Token result){
while ((result = input.next(result)) != null) {
if (result.termLength() >= minLength) {
return result;
}
}
return null;
}
}
Thursday, October 16, 2008
Flex PopupButton
Friday, October 10, 2008
Flex component explorer
Thursday, October 09, 2008
Adobe Flex
http://www.adobe.com/products/flex/
Monday, September 15, 2008
University of Mortuwa has become the no 1 in google summer code
http://google-opensource.blogspot.com/2008/05/this-weeks-top-10s-universities-for.html
Wednesday, May 21, 2008
SSIS error in merge joins
File converter is a web application and these SSIS packages are executed via .NET APIs. The crazy error was when we deploy a SSIS package which contains xml sources and merge joins SSIS package execution hangs. But the funny thing is it executes successfully in windows ZP. But it hands on windows 2000.
Customers production environment is windows 2000. We have installed only SSIS service on this machine where File Converter web application is running. After days of trouble shooting we found the cause for the problem. Hurraayyyyy.....
ITS SQL server service pack 2. If you install service pack 2 to SSIS service it does the work.
for more details see http://support.microsoft.com/kb/938049
If you still have the issue install hot fixes for service pack 2 as well.
Tuesday, May 13, 2008
Once again in Norway
SQL Server Management Studio Reports and Dashboard
http://www.databasejournal.com/features/mssql/article.php/3743596
Monday, February 25, 2008
Understanding the Metabolism
If you're trying to lose weight and think your metabolism might be the culprit, there are changes you can make to improve it. But with the commercialism surrounding "metabolism-enhancing" products, it can be hard to separate fact from fiction (or advertising) and pin down techniques that are scientifically proven to change one's metabolism.
1. Understand what metabolism is. In the simplest terms, metabolism is the rate at which your body burns calories. The rate differs significantly from person to person. You and your friend can have the same activity level, diet, and weight but still gain or lose weight at different rates based on differences in metabolism.
2. Determine what is influencing your metabolism. There are some factors that you can change, and some factors that you can't.
* Age - metabolism slows 5% per decade after age 40
* Sex - men generally burn calories faster than women
* Heredity - you can inherit your metabolic rate from previous generations
* Thyroid disorder - problems in the thyroid gland can slow metabolism but this is rare
* Proportion of lean body mass - metabolism increases with muscle mass
3. Calculate your resting metabolic rate (RMR). RMR is often used interchangeably with basal metabolic rate (BMR); although they are slightly different, estimating either is sufficient for the purpose of losing weight. To calculate your RMR, use the Mifflin-St Jeor equation (which is more reliable than the Harris-Benedict equation). There are also calculators online that can do this for you:
* RMR = (9.99w + 6.25s) - 4.92a + 166g
* w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
* s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
* a = age in years
* g = gender = 1 for males, 0 for females
4. Adjust your diet accordingly. Your RMR will tell you how many calories you need to maintain your body at rest. Your daily consumption to maintain your weight should be:
* RMR x 1.15
* E.g. RMR = 2000, so the maintenance intake is 2000 x 1.15 = 2300
* To lose weight safely, consume no more than your maintenance intake but no less than your RMR.
* Count calories by recording what you eat and looking up how many calories each food item contains (either on the food packaging or in tables provided in books or online).
more : http://www.wikihow.com/Increase-Your-Metabolism
Saturday, February 16, 2008
sweden trip
Strömstad is a town (pop. 5,800) in Bohuslän in western Sweden and the seat of Strömstad Municipality, Västra Götaland County.
Strömstad is, despite its small population, for historical reasons normally still referred to as a city. Statistics Sweden, however, only counts localities with more than 10,000 inhabitants as cities.
http://www.vastsverige.com/templates/default____2349.aspx
Photos
Ferry to sweden
Stormstad city