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If you have recently installed Adobe Acrobat 8, you may have noticed that it launches a process called FNPLicensingService.exe every time you start up your PC. This program is a necessary licensing utility that Adobe uses for the Acrobat software.







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People have tried many different methods to disable the FNPLicensingService, however, Acrobat WILL NOT RUN without this service.

• If you disable the service by using the Services Control Panel (services.msc) or msconfig, Adobe Acrobat will simply re-enable it without asking.
• If you attempt to rename the files or folders, the Adobe Acrobat software will just create a new folder with the necessary files.

Our Advice

Set the FNPLicensingService.exe to run on Manual. The program uses up a few megabytes of memory while Acrobat is running - however, once you close Acrobat, the active process should release from memory. And by setting it to Manual, it won't run on startup. Here's how:

• Click on Start, Run, then type services.msc and press Enter.
• In the list, find the option for FLEXnet Licensing Service and double-click on it
• Click the Stop button to Stop the service.
• Change the Startup Type option to Disabled.
• Click OK.
And if you haven't already, check out the free Foxit Reader - an excellent alternative to the Adobe Reader software. I also recommend a very cool book called PDF Hacks: 100 Industrial-Strength Tips & Tools, so that you can really take advantage of all the cool things that PDFs can do.

So, to sum it all up:

1. Creatine improves anaerobic work capacity by serving as a readily available store of phosphate groups.

2. By increasing anaerobic work capacity, creatine allows you to lift more weight for more reps. This increases the total anabolic stimulus to your muscles.

3. A daily maintenance dose of 3 grams or less of simple creatine monohydrate is more than enough for almost any healthy individual.

4. You can estimate your creatine requirement by multiplying your body weight (in pounds) by 0.02. So if you weigh 200 pounds, your body can use 4 grams per day. If you get 2 grams through food and your natural ability to make some from amino acids, that means 2 grams a day from supplements should be all you need.

5. Loading phases aren't necessary, but if you choose to do one, 10 grams a day for three to five days is more than enough. Anything more will be wasted and increase the potential for side effects.

6. To limit side effects, make sure you mix your creatine with enough water to fully dissolve it.

7. The best time to take creatine is in the post-workout window, along with protein and carbs.

Interestingly, the
best approach to periodization may be a cross between both approaches
- a concept that I've never seen anyone else write about. It's
an amalgam of the "serial" approach and the "concurrent"
approach. In other words, you use a multi-stage, serial progression
against the backdrop of a high degree of specificity. The best
of both Worlds.

Let's look at how this
might look for the sport of powerlifting. Using the oldest approach
we covered earlier, if you had 18 weeks to train for a meet, you'd
go as heavy as possible, using sets of 1, pretty much every workout,
unless you were sick or injured.

Using the second approach,
you might do general fitness training for the first 3 weeks, then
work on hypertrophy for 6 weeks, maximal strength for 8 weeks,
and finally a deload on the 18th week.

First, you'd always
put the lion's share of your energy into the 3 competitive lifts.
You might (and probably would) perform a handful of "assistance"
lifts to bring up weak attributes that can't be addressed purely
by working the competitive events. These attributes might include
things like injury rehab, hypertrophy, speed-strength, or work
capacity. As competition nears however, less-specific work recedes
to free up resources for more-specific tasks.

If recovery is needed,
it is not obtained by switching to non-specific tasks or lower
intensity brackets, it's facilitated by lowering training volume.
In other words, instead of performing 6x2 with 90% on the bench,
you might perform 2x2 with 90%. As a powerlifter, you must live
and die by the 3 competitive events. They always take priority
over everything else. The only exceptions to this rule are as
follows:

1) One or more of these
3 lifts causes or exacerbates an injury which now must be addressed.

2) One or more of these 3 lifts is no longer a primary weakness.
An example of this might be a lifter with an exceptional bench
but a poor squat. In this case it becomes prudent to redirect
resources away from bench training and toward squat training.

Finally, any approach
worthy of being called "better" must be capable of "turning
on a dime:" as the weakest link is improved, it is no longer
the weakest link, and a new weakness becomes the new weakest link.
Your training approach must be flexible enough to address this
reality at any given time.

The approach I've outlined
is how all smart athletes train, and it's how all smart trainers
and coaches train their athletes. All successful training systems
utilize the principles I've discussed above, even if you don't
know it, and even if the people using those systems don't know
it.

I hope this article
sparks your creative thinking on the subject. If it has, please
share your thoughts by clicking the discussion link below!

Is there anything creatine can't do? According to Colin Wilborn, Ph.D., an exercise scientist at the University of Mary Hardin-Baylor, supplementation with creatine has been linked to increased muscle mass and strength, lower body fat, better sprint performance, higher vertical jumps, more power, and more productive workouts.

There's also a hint that it might increase genetic activity at the cellular level.

Is there any way to improve on basic creatine supplements? Wilborn says that using beta-alanine in conjunction with creatine might do the trick. Beta-alanine increases the concentration of carnosine in muscles. Since carnosine is a buffering agent, having more means the muscles are able to perform more work before getting fatigued.

And since the treadmill switches your hamstring and glutes off — your foot hits the belt and the belt pulls you through — it's mainly a quad exercise.

So let's say a client does three miles three times per week for one year (and I'm being conservative).

That's 6000 reps x 3 days per week x 52 weeks, which equals 936,000 reps of knee extension work. Or 468,000 reps per leg.

Let's say the load going through with the knee was a measly 100 pounds. That's 4.6 million pounds of work for the quad with absolutely no hamstring work.

Think of it this way: if you did 400,000 reps of triceps extensions with 100 pounds you'd get four million pounds of volume. If you didn't balance that out with biceps curls you'd expect the elbow joint to hurt, right? You're damn straight it would!

So long term walking or running on the treadmill is almost guaranteeing knee pain. And that's not even the worst part. Since the hamstring is switched off you're actually burning even less calories than you would if you were to walk on the ground!

One of the problems with low intensity steady-state aerobics for fat loss in the deconditioned population is the sheer amount of reps needed. I can do a bodyweight circuit and spread the "reps" over the whole body and get a similar metabolic effect.

At my gym we've always done interval training as we felt the results were superior, but over time we've moved to a "metabolic resistance training" model.

For example, one mile on the treadmill would be 1500 reps and burn around 100 calories. If you did a circuit of kettlebell swings, undulating ropes, inverted rows, sled pushes, and burpees for four rounds with 10 to 15 reps each, you'd burn 100 calories in less time with less load, and the reps would be spread over the entire body instead of on the ankles, knees, and hips. It's just a superior model.