domingo, 14 de marzo de 2010
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miércoles, 10 de marzo de 2010
domingo, 7 de marzo de 2010
about my hobies-bodybilding-8 things you must do to bild maximum muscle continue
3.Increase your water intake.
Water is an absolutely critical component to the muscle-building process and to overall body health in general. Failing to keep yourself properly hydrated throughout the day will have a negative impact on literally every single process within your entire body!
Most people know that they should be drinking "plenty" of water every day, but how many actually do?
If you really paid close attention to your water intake you'd probably be surprised at how little you actually consume.
What makes proper water intake so amazingly important?
Well for starters, it’s the most abundant element in your body. It is ranked only 2nd to oxygen as being essential to life.
Your body can survive for weeks without food, but without water you'd be dead in just a few days.
Roughly 80% of your body is made up of water; the brain is 85% water and lean muscle tissue is 70% water.
Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly. In fact, merely a 3-4% drop in your body's water levels will lead to a 10-20% decrease in muscle contractions.
Not only will water increase your strength, but it also plays a large role in preventing injuries in the gym. Highly intensive training over a long period of time can put unwanted stress on your joints and connective tissue, and water helps to fight against this stress by lubricating the joints and forming a protective "cushion" around them.
So, just how much water is enough?
To find out how many ounces of water you should be consuming every day, multiply your bodyweight by 0.6. So if you weigh 150 pounds, you should be consuming around 90 ounces of water every day.
150 x 0.6 = 90
I know it sounds like a lot, but if you plan your day out properly it shouldn't be a problem. Keep a water bottle with you at all times and sip from it periodically. Keep water in the places where you spend most of your time: in your car, at work, on your nightstand etc.
Another good method to ensure that you drink enough water is to pre-fill a few 16 ounce bottles at the beginning of the day. This way you can have a visual representation of where your water consumption is at any point in the day.
For the first few days you'll probably find yourself running to the bathroom quite frequently, but your body will soon adapt to the increased water volume and this will no longer be a problem.
4.Keep a detailed record of every workout that you perform.
This muscle-building technique should form the underlying basis for your entire workout plan. When it comes to structuring a proper approach in the gym, this is the most important overall factor, bar none.
Everyone is so obsessed with all of the specific principles in the gym (such as exercise selection, rep ranges, which days to spend in the gym, how many sets to perform etc.) that they fail to see the big picture.
Regardless of what type of approach you are taking in the gym, the underlying factor for success is progression.
Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat.
Therefore, in order to make continual gains in muscle size and strength, you must focus on progressing in the gym from week to week in order to consistently increase the stress level.
Progression can take 2 main forms:
a) Increasing the amount of weight lifted on a specific exercise. b) Increasing the number of reps performed with a given weight on a given exercise.
If you’re able to improve on at least one of the above factors each week in the gym, your body will be given continual incentive to grow larger and stronger.
If you neglect these factors and enter the gym without a concrete plan in mind, you’ll be ignoring the very foundation of the entire muscle growth process, and your gains will surely stagnate.
5.Be prepared to train HARD!
If you think that building muscle is going to be a walk in the park and that you can simply enter the gym, “go through the motions” and then go home, you are sadly mistaken.
The reality is that if you want to experience any appreciable gains in muscle size and strength, you’re going to have to be prepared to train hard. This is one of the key factors separating those who make modest gains from those who make outstanding gains.
Most people just plain don’t train hard enough!
As soon as the exercise starts to get difficult their spotter jumps in and begins needlessly assisting them, or they simply put the weight down altogether.
BIG mistake!
The gym is a war zone, and if you want to be victorious, you must be willing to endure the battle.
Intense weightlifting is perceived as a threat to your survival, and the body responds to this by increasing the size and strength of the muscles to battle against the threat. Therefore, in order to see the most dramatic response in size and strength, you must push your body as hard as you safely can.
This can be achieved by performing all sets in the gym to the point of concentric muscular failure…
Concentric Muscular Failure: The point at which no further positive repetitions can be performed using proper form despite your greatest efforts.
This is very challenging and will require a lot of mental toughness on your part. I’m not going to sit here and feed you a pack of lies by saying that training for muscle size is an easy task. It’s not!
6.Avoid overtraining by limiting your overall workout volume and by providing your body with sufficient recovery time in between workouts
This is one of the most common and most deadly mistakes that almost all beginners run into. They naturally assume that the more overall work they perform in the gym, the greater their results will be.
Heck, when I was a beginner myself I thought the same thing.
Who can blame us for thinking that?
In almost all aspects of life this basic logic holds true. If you want to perform well on a school test, you need to maximize your studying time. If you want to improve your skills in a specific sport, you need to practice as much as possible.
When it comes to training for muscular size and strength, you can take this basic logic and toss it right out the window, down the street and around the corner!
The key thing to realize is that your muscles will NOT grow larger and stronger if they are stressed beyond the point of recovery. Remember, training with weights is merely an activity that sets the wheels in motion; it “sparks” the muscle growth process and “tells” your body to start building new muscle tissue… But the actual growth process takes place away from the gym while you’re eating and resting.
If you disturb the recovery process, your muscles cannot rebuild themselves.
Overtraining is your number one enemy! Your goal in the gym is to perform the minimum amount of work necessary in order to yield an adaptive response from the body, and not a THING more.
You can avoid overtraining in the following ways…
1) Limit the number of sets that you perform during each workout – You should perform a total of 5-7 sets for large muscle groups (chest, back and thighs) and 2-4 total sets for small muscle groups (shoulders, biceps, triceps, calves and abs). And remember, this is total sets per WORKOUT, not per exercise.
2) Limit the amount of time spent in the gym – Each workout should not last for any more than 1 hour. This time frame comes into play beginning with your first muscle-building set and ends with your final muscle-building set.
3) Limit your training frequency for each muscle group – Each specific muscle group should only be directly stimulated once per week in order to allow for full recovery time. If you’ve been following the “more is better” mentality then you may find it hard to let go of, but believe me, as long as you train hard, you do NOT need to train often or with very many sets and exercises.
In fact, performing too much work in the gym may actually cause your muscles to become smaller and weaker.
7.Stop placing so much of your emphasis on dietary supplements
A supplement is just that… a supplement.
It is there to supplement your diet by filling in the missing gaps and by providing you with greater amounts of specific nutrients that will slightly speed up your progress. Supplements are NOT there to do the work for you and will only play a small role in your overall success in the gym.
Stop falling for the multi-million dollar ads that talk about the latest “revolutionary discovery” that will allow you to build 25 pounds of muscle while you lie on the couch.
As advanced as we’ve become as a society, the basic rules of hard work and dedication still apply. If you want to change your physique, then hard training in the gym and a consistent diet plan is the only true way to get there.
Now, this doesn’t mean that I’m AGAINST the use of supplements; I’m merely against the over-use and over-emphasis of supplements. There are a few good, solid, effective products out there that I do recommend, but only as a small part of your overall approach.
8.Understand that application and consistency is EVERYTHING
You can have the most effective workout schedule possible, the most intelligent diet approach available and the most intimate understanding of muscle growth from every possible angle, but without the inner drive and motivation to succeed you will get nowhere, and very fast.
Just as the famous saying goes…
“Knowing is NOT enough. You must APPLY!”
Those who make the greatest gains in muscular size and strength are the ones who are able to continually and systematically implement the proper techniques on a consistent basis.
Building muscle is a result of the cumulative effect of small steps.
Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those single meals you consume will decide your overall success.
If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.
It is those who are willing to persevere that will succeed.
It is those who are willing to rise above laziness that will end up with the most impressive results.
I mean let's face it, everyone wants to be strong and muscular. If this is the case, why isn't everyone strong and muscular? It's because only certain people have the proper drive and motivation that it takes to get there.
______________________________________________________________________________________________
Water is an absolutely critical component to the muscle-building process and to overall body health in general. Failing to keep yourself properly hydrated throughout the day will have a negative impact on literally every single process within your entire body!
Most people know that they should be drinking "plenty" of water every day, but how many actually do?
If you really paid close attention to your water intake you'd probably be surprised at how little you actually consume.
What makes proper water intake so amazingly important?
Well for starters, it’s the most abundant element in your body. It is ranked only 2nd to oxygen as being essential to life.
Your body can survive for weeks without food, but without water you'd be dead in just a few days.
Roughly 80% of your body is made up of water; the brain is 85% water and lean muscle tissue is 70% water.
Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly. In fact, merely a 3-4% drop in your body's water levels will lead to a 10-20% decrease in muscle contractions.
Not only will water increase your strength, but it also plays a large role in preventing injuries in the gym. Highly intensive training over a long period of time can put unwanted stress on your joints and connective tissue, and water helps to fight against this stress by lubricating the joints and forming a protective "cushion" around them.
So, just how much water is enough?
To find out how many ounces of water you should be consuming every day, multiply your bodyweight by 0.6. So if you weigh 150 pounds, you should be consuming around 90 ounces of water every day.
150 x 0.6 = 90
I know it sounds like a lot, but if you plan your day out properly it shouldn't be a problem. Keep a water bottle with you at all times and sip from it periodically. Keep water in the places where you spend most of your time: in your car, at work, on your nightstand etc.
Another good method to ensure that you drink enough water is to pre-fill a few 16 ounce bottles at the beginning of the day. This way you can have a visual representation of where your water consumption is at any point in the day.
For the first few days you'll probably find yourself running to the bathroom quite frequently, but your body will soon adapt to the increased water volume and this will no longer be a problem.
4.Keep a detailed record of every workout that you perform.
This muscle-building technique should form the underlying basis for your entire workout plan. When it comes to structuring a proper approach in the gym, this is the most important overall factor, bar none.
Everyone is so obsessed with all of the specific principles in the gym (such as exercise selection, rep ranges, which days to spend in the gym, how many sets to perform etc.) that they fail to see the big picture.
Regardless of what type of approach you are taking in the gym, the underlying factor for success is progression.
Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat.
Therefore, in order to make continual gains in muscle size and strength, you must focus on progressing in the gym from week to week in order to consistently increase the stress level.
Progression can take 2 main forms:
a) Increasing the amount of weight lifted on a specific exercise. b) Increasing the number of reps performed with a given weight on a given exercise.
If you’re able to improve on at least one of the above factors each week in the gym, your body will be given continual incentive to grow larger and stronger.
If you neglect these factors and enter the gym without a concrete plan in mind, you’ll be ignoring the very foundation of the entire muscle growth process, and your gains will surely stagnate.
5.Be prepared to train HARD!
If you think that building muscle is going to be a walk in the park and that you can simply enter the gym, “go through the motions” and then go home, you are sadly mistaken.
The reality is that if you want to experience any appreciable gains in muscle size and strength, you’re going to have to be prepared to train hard. This is one of the key factors separating those who make modest gains from those who make outstanding gains.
Most people just plain don’t train hard enough!
As soon as the exercise starts to get difficult their spotter jumps in and begins needlessly assisting them, or they simply put the weight down altogether.
BIG mistake!
The gym is a war zone, and if you want to be victorious, you must be willing to endure the battle.
Intense weightlifting is perceived as a threat to your survival, and the body responds to this by increasing the size and strength of the muscles to battle against the threat. Therefore, in order to see the most dramatic response in size and strength, you must push your body as hard as you safely can.
This can be achieved by performing all sets in the gym to the point of concentric muscular failure…
Concentric Muscular Failure: The point at which no further positive repetitions can be performed using proper form despite your greatest efforts.
This is very challenging and will require a lot of mental toughness on your part. I’m not going to sit here and feed you a pack of lies by saying that training for muscle size is an easy task. It’s not!
6.Avoid overtraining by limiting your overall workout volume and by providing your body with sufficient recovery time in between workouts
This is one of the most common and most deadly mistakes that almost all beginners run into. They naturally assume that the more overall work they perform in the gym, the greater their results will be.
Heck, when I was a beginner myself I thought the same thing.
Who can blame us for thinking that?
In almost all aspects of life this basic logic holds true. If you want to perform well on a school test, you need to maximize your studying time. If you want to improve your skills in a specific sport, you need to practice as much as possible.
When it comes to training for muscular size and strength, you can take this basic logic and toss it right out the window, down the street and around the corner!
The key thing to realize is that your muscles will NOT grow larger and stronger if they are stressed beyond the point of recovery. Remember, training with weights is merely an activity that sets the wheels in motion; it “sparks” the muscle growth process and “tells” your body to start building new muscle tissue… But the actual growth process takes place away from the gym while you’re eating and resting.
If you disturb the recovery process, your muscles cannot rebuild themselves.
Overtraining is your number one enemy! Your goal in the gym is to perform the minimum amount of work necessary in order to yield an adaptive response from the body, and not a THING more.
You can avoid overtraining in the following ways…
1) Limit the number of sets that you perform during each workout – You should perform a total of 5-7 sets for large muscle groups (chest, back and thighs) and 2-4 total sets for small muscle groups (shoulders, biceps, triceps, calves and abs). And remember, this is total sets per WORKOUT, not per exercise.
2) Limit the amount of time spent in the gym – Each workout should not last for any more than 1 hour. This time frame comes into play beginning with your first muscle-building set and ends with your final muscle-building set.
3) Limit your training frequency for each muscle group – Each specific muscle group should only be directly stimulated once per week in order to allow for full recovery time. If you’ve been following the “more is better” mentality then you may find it hard to let go of, but believe me, as long as you train hard, you do NOT need to train often or with very many sets and exercises.
In fact, performing too much work in the gym may actually cause your muscles to become smaller and weaker.
7.Stop placing so much of your emphasis on dietary supplements
A supplement is just that… a supplement.
It is there to supplement your diet by filling in the missing gaps and by providing you with greater amounts of specific nutrients that will slightly speed up your progress. Supplements are NOT there to do the work for you and will only play a small role in your overall success in the gym.
Stop falling for the multi-million dollar ads that talk about the latest “revolutionary discovery” that will allow you to build 25 pounds of muscle while you lie on the couch.
As advanced as we’ve become as a society, the basic rules of hard work and dedication still apply. If you want to change your physique, then hard training in the gym and a consistent diet plan is the only true way to get there.
Now, this doesn’t mean that I’m AGAINST the use of supplements; I’m merely against the over-use and over-emphasis of supplements. There are a few good, solid, effective products out there that I do recommend, but only as a small part of your overall approach.
8.Understand that application and consistency is EVERYTHING
You can have the most effective workout schedule possible, the most intelligent diet approach available and the most intimate understanding of muscle growth from every possible angle, but without the inner drive and motivation to succeed you will get nowhere, and very fast.
Just as the famous saying goes…
“Knowing is NOT enough. You must APPLY!”
Those who make the greatest gains in muscular size and strength are the ones who are able to continually and systematically implement the proper techniques on a consistent basis.
Building muscle is a result of the cumulative effect of small steps.
Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those single meals you consume will decide your overall success.
If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.
It is those who are willing to persevere that will succeed.
It is those who are willing to rise above laziness that will end up with the most impressive results.
I mean let's face it, everyone wants to be strong and muscular. If this is the case, why isn't everyone strong and muscular? It's because only certain people have the proper drive and motivation that it takes to get there.
______________________________________________________________________________________________
sábado, 6 de marzo de 2010
about my hobies-bodybilding-8 things you must do to bild maximum muscle
1.Provide your body with a surplus of calories by ensuring that your caloric intake exceeds your caloric expenditure.
In order to build muscle, you must consume more calories than you burn!
This is a basic biological law of muscle growth, and if you fail to consume an adequate number of calories per day you will NOT build muscle, plain and simple.
The work that you perform in the gym is simply the “spark” that sets the muscle growth process into motion. However, the REAL magic takes place when you are out of the gym, resting and eating. This is when your body will use the nutrients that you consume to begin repairing your damaged muscles and increasing their size and strength in preparation for your next workout.
If you don’t provide your body with the raw materials needed to facilitate growth, this process simply cannot take place.
In order to provide your body with the calories necessary to fuel muscle growth and to keep your body in an anabolic, muscle-building state at all times, you should be consuming anywhere from 17-20x your bodyweight in calories every single day. So if you weigh 150 pounds…
150 x 17 = 2550
150 x 20 = 3000
…ThenYou should adjust this number based on…
a) Your Metabolic Rate – Are you naturally thin and have a hard time gaining weight? Or do you seem to put on body fat just by looking at food? Depending on your overall body type you can adjust the number higher or lower.
b) Your Activity Level – Do you play sports or work a physically strenuous job? If so, you’ll need to consume more calories in order to compensate. If you’re fairly sedentary and aren’t very physically active (besides your weight workouts of course), then you probably won’t need as many calories as someone who is more active.
c) Your Goals – Are you aiming to bulk up and build as much overall body mass as you possibly can? If so, you’ll obviously want to consume as many calories as you reasonably can. Are you simply trying to build a little bit of extra muscle and look better overall? If so, then a slight caloric increase is all you’ll need. Based on these 3 factors above you can decide where to place yourself on the caloric range.
Do NOT overlook this aspect of the muscle growth process!
Most trainees are so concerned with their workouts that they highly underestimate the importance of proper nutrition. If anything, nutrition is even MORE important than what you accomplish in the gym.
If you fail to eat properly by not providing your body with an adequate number of calories each day, building muscle will be physically impossible. you should be consuming anywhere from 2550-3000 daily in order to build muscle.
2.Consume the right types of calories from the proper food sources.
The 3 main food groups that you should be concerned with are…
a.High Quality Protein – Protein builds and repairs muscle tissue and is the most important nutrient for those trying to increase their lean mass. Stick to high quality, easily absorbed sources such as lean red meat, poultry, fish, eggs, skim milk, cottage cheese, peanuts/natural peanut butter and whey.
b.High Fiber, Low Glycemic Carbohydrates – Carbohydrates aid in the absorption of protein, provide your muscles and brain with energy throughout the day and also help to maintain an optimal hormonal environment within the body.
Stick to slow-release, low-glycemic sources that will provide you with a steady stream of sugars throughout the day such as oatmeal, yams, certain fruits, brown rice and whole wheat products.
c.healthy Unsaturated Fats – Not all fats will make you fat, and essential fatty acids fit that profile. EFA’s are highly beneficial to the muscle growth process by increasing testosterone levels, improving the metabolism and volumizing the muscle cells. Some good sources of EFA’s include fatty fish, nuts, seeds, avocados and liquids like flaxseed and olive oil.
more tips next day
In order to build muscle, you must consume more calories than you burn!
This is a basic biological law of muscle growth, and if you fail to consume an adequate number of calories per day you will NOT build muscle, plain and simple.
The work that you perform in the gym is simply the “spark” that sets the muscle growth process into motion. However, the REAL magic takes place when you are out of the gym, resting and eating. This is when your body will use the nutrients that you consume to begin repairing your damaged muscles and increasing their size and strength in preparation for your next workout.
If you don’t provide your body with the raw materials needed to facilitate growth, this process simply cannot take place.
In order to provide your body with the calories necessary to fuel muscle growth and to keep your body in an anabolic, muscle-building state at all times, you should be consuming anywhere from 17-20x your bodyweight in calories every single day. So if you weigh 150 pounds…
150 x 17 = 2550
150 x 20 = 3000
…ThenYou should adjust this number based on…
a) Your Metabolic Rate – Are you naturally thin and have a hard time gaining weight? Or do you seem to put on body fat just by looking at food? Depending on your overall body type you can adjust the number higher or lower.
b) Your Activity Level – Do you play sports or work a physically strenuous job? If so, you’ll need to consume more calories in order to compensate. If you’re fairly sedentary and aren’t very physically active (besides your weight workouts of course), then you probably won’t need as many calories as someone who is more active.
c) Your Goals – Are you aiming to bulk up and build as much overall body mass as you possibly can? If so, you’ll obviously want to consume as many calories as you reasonably can. Are you simply trying to build a little bit of extra muscle and look better overall? If so, then a slight caloric increase is all you’ll need. Based on these 3 factors above you can decide where to place yourself on the caloric range.
Do NOT overlook this aspect of the muscle growth process!
Most trainees are so concerned with their workouts that they highly underestimate the importance of proper nutrition. If anything, nutrition is even MORE important than what you accomplish in the gym.
If you fail to eat properly by not providing your body with an adequate number of calories each day, building muscle will be physically impossible. you should be consuming anywhere from 2550-3000 daily in order to build muscle.
2.Consume the right types of calories from the proper food sources.
The 3 main food groups that you should be concerned with are…
a.High Quality Protein – Protein builds and repairs muscle tissue and is the most important nutrient for those trying to increase their lean mass. Stick to high quality, easily absorbed sources such as lean red meat, poultry, fish, eggs, skim milk, cottage cheese, peanuts/natural peanut butter and whey.
b.High Fiber, Low Glycemic Carbohydrates – Carbohydrates aid in the absorption of protein, provide your muscles and brain with energy throughout the day and also help to maintain an optimal hormonal environment within the body.
Stick to slow-release, low-glycemic sources that will provide you with a steady stream of sugars throughout the day such as oatmeal, yams, certain fruits, brown rice and whole wheat products.
c.healthy Unsaturated Fats – Not all fats will make you fat, and essential fatty acids fit that profile. EFA’s are highly beneficial to the muscle growth process by increasing testosterone levels, improving the metabolism and volumizing the muscle cells. Some good sources of EFA’s include fatty fish, nuts, seeds, avocados and liquids like flaxseed and olive oil.
more tips next day
jueves, 4 de marzo de 2010
Putting a Networked PC in Your Home Theater
sources: that is, devices such as tape decks, AM/FM receivers, phono players,
CD units, DVD players, and other consumer electronics devices that provide
the inputs of the content you listen to and watch through your entertainment
system.
When you think about adding your networked PC or PCs to your entertainment
mix, the PC becomes just another high-quality source device attached
to your A/V system — albeit wirelessly. To connect your PC to your entertainment
system, you must have some special audio/video cards and corresponding
software to enable your PC to “speak stereo.” When the PC is configured
like this, you effectively have a home theater PC (or HTPC, as the cool kids
refer to them). In fact, if you do it right, you can create an HTPC that funnels
audio and video into your system at a higher-quality level than many moderately
priced, stand-alone source components. HTPC can be that good.
You can either buy a ready-to-go HTPC right off the shelf or build one yourself.
We don’t recommend that you build an HTPC unless you have a fair amount
of knowledge about PCs. If that’s the case, have at it. Another obvious point:
It’s much easier to buy a ready-to-go version of an HTPC off the shelf.
What you expect from your home theater PC is quite different from what
David Bowie might expect from his HTPC. Regardless of your needs, however,
a home theater PC should be able to store music and video files, play CDs
and DVDs, let you play video games on the big screen, and tune in to online
music and video content. Thus, it needs ample hard drive space and the
appropriate software (see the following section). Also, your HTPC acts as a
DVR (see the nearby sidebar, “Checking out PC DVRs,” for the lowdown on
PC-based DVRs). In addition, an HTPC can
Store audio (music) files: Now you can easily play your MP3s anywhere
on your wireless network.
Store video clips: Keeping your digital home video tapes handy is quite
the crowd pleaser — you can have your own America’s Funniest Home
Videos show.
Play CDs and DVDs: The ability to play DVDs is essential in a home
theater environment.
Act as a DVR (digital video recorder): This optional (but almost essential,
we think) function uses the HTPC’s hard drive to record television
shows like a TiVo (www.tivo.com).
Let you play video games on the big screen: With the right hardware,
PCs are sometimes even better than gaming consoles (which we cover
in Chapter 11).
Tune in to online music and video content: Grab the good stuff off the
Internet (yes, and pay for it), and then enjoy it on the big screen with
good audio equipment.
Provide a high-quality, progressive video signal to your TV video display:
This is behind-the-curtain stuff. Simply, an HTPC uses special hardware
to display your PC’s video content on a TV. Sure, PCs have built-in
video systems, but most are designed to be displayed only on PC monitors,
not on TVs. To get the highest possible video quality on your bigscreen
HDTV, you need a special video card that can produce a highdefinition,
progressive-scan video signal. (This investment also gives
you better performance on your PC’s monitor, which is never bad.)
Decode and send HDTV content to your high-definition TV display:
HTPCs can provide a cheap way to decode over-the-air HDTV signals
and send them to your home entertainment center’s display. You just
need the right hardware (an HDTV-capable video card and a TV tuner
card). If you have HDTV, this is a cool optional feature of HTPC.
For example, the HP z560 Digital Entertainment Center (www.hp.com, $1,799)
is a full-fledged digital media center PC with onboard 802.11g functionality
and includes Microsoft’s Windows XP Media Center Edition or Windows Vista
CD units, DVD players, and other consumer electronics devices that provide
the inputs of the content you listen to and watch through your entertainment
system.
When you think about adding your networked PC or PCs to your entertainment
mix, the PC becomes just another high-quality source device attached
to your A/V system — albeit wirelessly. To connect your PC to your entertainment
system, you must have some special audio/video cards and corresponding
software to enable your PC to “speak stereo.” When the PC is configured
like this, you effectively have a home theater PC (or HTPC, as the cool kids
refer to them). In fact, if you do it right, you can create an HTPC that funnels
audio and video into your system at a higher-quality level than many moderately
priced, stand-alone source components. HTPC can be that good.
You can either buy a ready-to-go HTPC right off the shelf or build one yourself.
We don’t recommend that you build an HTPC unless you have a fair amount
of knowledge about PCs. If that’s the case, have at it. Another obvious point:
It’s much easier to buy a ready-to-go version of an HTPC off the shelf.
What you expect from your home theater PC is quite different from what
David Bowie might expect from his HTPC. Regardless of your needs, however,
a home theater PC should be able to store music and video files, play CDs
and DVDs, let you play video games on the big screen, and tune in to online
music and video content. Thus, it needs ample hard drive space and the
appropriate software (see the following section). Also, your HTPC acts as a
DVR (see the nearby sidebar, “Checking out PC DVRs,” for the lowdown on
PC-based DVRs). In addition, an HTPC can
Store audio (music) files: Now you can easily play your MP3s anywhere
on your wireless network.
Store video clips: Keeping your digital home video tapes handy is quite
the crowd pleaser — you can have your own America’s Funniest Home
Videos show.
Play CDs and DVDs: The ability to play DVDs is essential in a home
theater environment.
Act as a DVR (digital video recorder): This optional (but almost essential,
we think) function uses the HTPC’s hard drive to record television
shows like a TiVo (www.tivo.com).
Let you play video games on the big screen: With the right hardware,
PCs are sometimes even better than gaming consoles (which we cover
in Chapter 11).
Tune in to online music and video content: Grab the good stuff off the
Internet (yes, and pay for it), and then enjoy it on the big screen with
good audio equipment.
Provide a high-quality, progressive video signal to your TV video display:
This is behind-the-curtain stuff. Simply, an HTPC uses special hardware
to display your PC’s video content on a TV. Sure, PCs have built-in
video systems, but most are designed to be displayed only on PC monitors,
not on TVs. To get the highest possible video quality on your bigscreen
HDTV, you need a special video card that can produce a highdefinition,
progressive-scan video signal. (This investment also gives
you better performance on your PC’s monitor, which is never bad.)
Decode and send HDTV content to your high-definition TV display:
HTPCs can provide a cheap way to decode over-the-air HDTV signals
and send them to your home entertainment center’s display. You just
need the right hardware (an HDTV-capable video card and a TV tuner
card). If you have HDTV, this is a cool optional feature of HTPC.
For example, the HP z560 Digital Entertainment Center (www.hp.com, $1,799)
is a full-fledged digital media center PC with onboard 802.11g functionality
and includes Microsoft’s Windows XP Media Center Edition or Windows Vista
A better way: WPA
What’s better about WPA?
More random encryption techniques: WPA has basically been designed
as an answer for all the current weaknesses of WEP, with significantly
increased encryption techniques. One of WEP’s fatal flaws is that because
its encryption isn’t sufficiently random, an observer can more easily find
patterns and break the encryption. WPA’s encryption techniques are
more random — and thus harder to break.
Automatic key changes: WPA also has a huge security advantage in the
fact that it automatically changes the key (although you, as a user, get to
keep using the same password to access the system). So, by the time a
bad guy has figured out your key, your system has already moved on to
a new one.
It’s possible to use an 802.1x system, as described in the sidebar “802.1x:
The corporate solution,” later in this chapter, to provide automatic
key changes for WEP systems. This is not something you would find in
anyone’s home network, but some businesses use it, and it does indeed
minimize the effect of WEP’s fixed keys.
More user friendly: WPA is easier for consumers to use because there’s
no hexadecimal stuff to deal with — just a plain text password. The idea
is to make WPA much easier to deal with than WEP, which takes a bit of
effort to get up and running (depending on how good your access point’s
configuration software is).
The type of WPA (and WPA2) we’re talking about here is often called WPA
Personal or WPA PSK (preshared key). The more complex (and not suitable
for the home) version of WPA/WPA2 that is often used by businesses is WPA
Enterprise. We talk about WPA Enterprise in the sidebar titled “802.1x: The
corporate solution.”
More random encryption techniques: WPA has basically been designed
as an answer for all the current weaknesses of WEP, with significantly
increased encryption techniques. One of WEP’s fatal flaws is that because
its encryption isn’t sufficiently random, an observer can more easily find
patterns and break the encryption. WPA’s encryption techniques are
more random — and thus harder to break.
Automatic key changes: WPA also has a huge security advantage in the
fact that it automatically changes the key (although you, as a user, get to
keep using the same password to access the system). So, by the time a
bad guy has figured out your key, your system has already moved on to
a new one.
It’s possible to use an 802.1x system, as described in the sidebar “802.1x:
The corporate solution,” later in this chapter, to provide automatic
key changes for WEP systems. This is not something you would find in
anyone’s home network, but some businesses use it, and it does indeed
minimize the effect of WEP’s fixed keys.
More user friendly: WPA is easier for consumers to use because there’s
no hexadecimal stuff to deal with — just a plain text password. The idea
is to make WPA much easier to deal with than WEP, which takes a bit of
effort to get up and running (depending on how good your access point’s
configuration software is).
The type of WPA (and WPA2) we’re talking about here is often called WPA
Personal or WPA PSK (preshared key). The more complex (and not suitable
for the home) version of WPA/WPA2 that is often used by businesses is WPA
Enterprise. We talk about WPA Enterprise in the sidebar titled “802.1x: The
corporate solution.”
Installing the AP
If you’re connecting your first computer with your ISP, the ISP should have
supplied you with all the information we list in the preceding section except
for the physical address of the network card (which isn’t needed if you aren’t
already connected).
Before you install your wireless gear, buy a 100-foot Ethernet cable. If you’re
installing your AP at a distance farther than that from your router or Internetsharing
PC, get a longer cable. Trust us: This advice comes with having done
this a lot. You need a wired backup to your system to test devices and debug
problems. To do that (unless you want to keep moving your gear around,
which we don’t recommend), you need a long cable. Or two. Anyone with a
home network should have extra cables, just like you have electrical extension
cords around the house. You can get good-quality 100-foot CAT-5e/6
patch cables online at places like Deep Surplus (www.deepsurplus.com) or
a host of other online retailers for around $15.
When you’re ready to do the AP installation, follow these steps:
1. Gather the necessary information for installing the AP (see the preceding
bulleted list) by following these steps:
In Windows XP:
a. Choose Start➪Programs➪Accessories➪Command Prompt.
This step brings up the command prompt window, which is a DOS
screen.
b. Type IPCONFIG /ALL and then press Enter.
The information scrolls down the screen. Use the scroll bar to slide
up to the top and write down the networking information we list
earlier in this chapter (physical address, IP address, default gateway,
subnet mask, DNS servers) and whether DHCP is enabled. You
use this information to configure the AP in Step 4.
In Windows Vista:
a. Choose Start➪Network➪Network and Sharing Center.
The Network and Sharing Center appears, which gives you access
to all network adapters and their properties.
From the Network and Sharing Center, click the View Status link.
A pop-up status window appears with all the information you need.
2. Run the setup software that accompanies the AP or device containing
your AP, like a wireless or Internet gateway.
The software probably starts when you insert its CD-ROM into the CD
drive. In many cases, this software detects your Internet settings, which
makes it much easier to configure the AP for Internet sharing and to configure
the first computer on the network. For example, Figure 6-1 shows
the Linksys Wireless-G Setup Wizard that accompanies the Linksys
WAP54G Wireless-G Access Point, which is a wireless gateway from
Linksys, a division of Cisco Systems, Inc.
If your computer is using Windows Vista, you will see a lot of security
dialog box pop-ups. The enhanced security in Vista asks for your permission
every time the installation software tries to do anything. As long
as you have administration rights on your user account, you can keep
saying yes to these security pop-ups and move through your AP setup.
Be sure to look at the top left of the pop-up window so you know when
you are saying yes to a security warning and when you are saying yes to
the install. Even though Vista dims the rest of the screen when a security
warning pops up, it is confusing with the number of pop-ups you can run
into. Just read the top left of the window and you will always know what
you are working in.
3. When you’re prompted by the setup software to connect the AP unplug the network cable that connects the broadband
modem to your computer’s Ethernet port and plug this cable into the
Ethernet port that’s marked WAN or Modem on your network’s cable
or DSL router or Internet gateway.
If you’re using an Internet or wireless gateway, run a CAT-5e/6 cable from
one of its Ethernet ports to the computer on which you’re running the
setup software. (CAT-5e/6 cable is a standard Ethernet cable or patch
cord with what look like oversized phone jacks on each end. You can
pick one up at any computer store or Radio Shack.)
If you’re using a separate AP and router (in other words, if your AP is not
your router), you need to connect a CAT-5e/6 cable between the AP and
one of the router’s Ethernet ports. Then connect another cable from
another one of the router’s Ethernet ports to the computer on which
you’re running the setup software.
Most new APs try to obtain an IP address automatically and configure
themselves for you by choosing the channel and setting default parameters
for everything else. In most cases, you need to manually
configure the security and some of the other information you
collected in Step 1 (so have that information handy).
4. Record the following access point parameters:
• Service set identifier (SSID)
• Channel — if you’re using an 802.11n draft 2 AP, this should be set
to Auto
• WEP key or WPA2 passphrase (see Chapter 9 for more details on
this subject), if your system doesn’t use WPS
• Router pin, if your system does use WPS (again, see Chapter 9 for
more details on Wi-Fi Protected Setup)
• Admin username and password
supplied you with all the information we list in the preceding section except
for the physical address of the network card (which isn’t needed if you aren’t
already connected).
Before you install your wireless gear, buy a 100-foot Ethernet cable. If you’re
installing your AP at a distance farther than that from your router or Internetsharing
PC, get a longer cable. Trust us: This advice comes with having done
this a lot. You need a wired backup to your system to test devices and debug
problems. To do that (unless you want to keep moving your gear around,
which we don’t recommend), you need a long cable. Or two. Anyone with a
home network should have extra cables, just like you have electrical extension
cords around the house. You can get good-quality 100-foot CAT-5e/6
patch cables online at places like Deep Surplus (www.deepsurplus.com) or
a host of other online retailers for around $15.
When you’re ready to do the AP installation, follow these steps:
1. Gather the necessary information for installing the AP (see the preceding
bulleted list) by following these steps:
In Windows XP:
a. Choose Start➪Programs➪Accessories➪Command Prompt.
This step brings up the command prompt window, which is a DOS
screen.
b. Type IPCONFIG /ALL and then press Enter.
The information scrolls down the screen. Use the scroll bar to slide
up to the top and write down the networking information we list
earlier in this chapter (physical address, IP address, default gateway,
subnet mask, DNS servers) and whether DHCP is enabled. You
use this information to configure the AP in Step 4.
In Windows Vista:
a. Choose Start➪Network➪Network and Sharing Center.
The Network and Sharing Center appears, which gives you access
to all network adapters and their properties.
From the Network and Sharing Center, click the View Status link.
A pop-up status window appears with all the information you need.
2. Run the setup software that accompanies the AP or device containing
your AP, like a wireless or Internet gateway.
The software probably starts when you insert its CD-ROM into the CD
drive. In many cases, this software detects your Internet settings, which
makes it much easier to configure the AP for Internet sharing and to configure
the first computer on the network. For example, Figure 6-1 shows
the Linksys Wireless-G Setup Wizard that accompanies the Linksys
WAP54G Wireless-G Access Point, which is a wireless gateway from
Linksys, a division of Cisco Systems, Inc.
If your computer is using Windows Vista, you will see a lot of security
dialog box pop-ups. The enhanced security in Vista asks for your permission
every time the installation software tries to do anything. As long
as you have administration rights on your user account, you can keep
saying yes to these security pop-ups and move through your AP setup.
Be sure to look at the top left of the pop-up window so you know when
you are saying yes to a security warning and when you are saying yes to
the install. Even though Vista dims the rest of the screen when a security
warning pops up, it is confusing with the number of pop-ups you can run
into. Just read the top left of the window and you will always know what
you are working in.
3. When you’re prompted by the setup software to connect the AP unplug the network cable that connects the broadband
modem to your computer’s Ethernet port and plug this cable into the
Ethernet port that’s marked WAN or Modem on your network’s cable
or DSL router or Internet gateway.
If you’re using an Internet or wireless gateway, run a CAT-5e/6 cable from
one of its Ethernet ports to the computer on which you’re running the
setup software. (CAT-5e/6 cable is a standard Ethernet cable or patch
cord with what look like oversized phone jacks on each end. You can
pick one up at any computer store or Radio Shack.)
If you’re using a separate AP and router (in other words, if your AP is not
your router), you need to connect a CAT-5e/6 cable between the AP and
one of the router’s Ethernet ports. Then connect another cable from
another one of the router’s Ethernet ports to the computer on which
you’re running the setup software.
Most new APs try to obtain an IP address automatically and configure
themselves for you by choosing the channel and setting default parameters
for everything else. In most cases, you need to manually
configure the security and some of the other information you
collected in Step 1 (so have that information handy).
4. Record the following access point parameters:
• Service set identifier (SSID)
• Channel — if you’re using an 802.11n draft 2 AP, this should be set
to Auto
• WEP key or WPA2 passphrase (see Chapter 9 for more details on
this subject), if your system doesn’t use WPS
• Router pin, if your system does use WPS (again, see Chapter 9 for
more details on Wi-Fi Protected Setup)
• Admin username and password
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