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How to Get Six Pack Abs
How to Get Six Pack Abs
Strengthen your abdominal muscles and lose body fat. The concept is simple, but putting it into action is not simple at all. It will take dedication, willpower, patience and time to get a six pack but in the end, the effort is well worth it. You can have the most toned and defined
abs but they won't show through if there's a layer of fat over them.
"How To Lose Stomach Fat"
Drop 1 Jean Size Every 7 Days! As Seen on CNN.
www.AppliedNutritionalResearch.com World's Fastest Workout
10 Exercises - 5 seconds each All the muscle you want. Free Info.
www.PrecisionTraining.com Grow Hard Lean Muscle
Unreal results by real people. Do it like they did. Start Growing !
www.InsaneMuscleGrowth.com OSN
Optimum Supplements and Nutrition Discount Supplements and Vitamins
www.osnlife.com
Build Muscle
Do Crunches. Lie on the floor (with or without a mat) and cross your arms in front of your chest. Bend your knees up as far as they go. Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck. Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. The proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat.
Do Sit Ups. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades.Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these with an exercise ball. Once you "graduate" from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.
Do leg lifts. Lift your feet off the ground while doing the sit ups by alternating each leg in the air. Bicycling, pretending to pedal while sitting up. Alternating knee touches. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow.
Do Leg Lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar.
Do Jackknife Sit Ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Place a weight between your feet when you think you can handle it.
Do V-ups. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don't bend your knees! What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (will require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.
Static Hold and Side Statics. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible. Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds. To perform the side static hold, roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible.
Train Your Oblique Muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.
Now that you've made up your mind about a washboard mid-section, be Creative! Find new ways to crunch, bend and twist in your daily life. Some possibilities include:
Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that can be done with a stability ball.You can also use a small bubble used for physical therapy.
Duck and twist during your daily routine. Reach with your left hand to things on your right and vice versa. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects). While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way. Do this as often as you are comfortable or at times when it won't look weird. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way. Caution: If you have lower back problems, you could injure yourself.
Incorporate Sprints into your regular workout routine. Any higher-impact running works the abs, but intense sprinting derives power specifically from the lower abs.
Do the Scientific Best Abs Exercise Researchers at the San Diego State University, found that there are certain abs exercises that triggers most muscular activity. The winner was the "bicycle maneuver":
Lie on the floor; make sure your lower back is pressed on the ground.
Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
Start doing a bicycle pedaling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
Breathe in a relaxed and even manner throughout the exercise.
Lose Fat
Lift Weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting but the fact is you won't! Many huge body-builders out there have been body-building for years to get huge. Since you want your abs to show, you should be eating fewer calories than you burn, and your body can't build a large amount of muscle without excess calories, so you shouldn't have to worry about this potential problem at all. If you just do cardiovascular exercises (running, playing basketball, football, etc.) without lifting weights then you will lose the muscle mass, you will also feel weak and it will take longer to lose that fat. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, squash or any other activity that gets you moving and keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 to 30 minutes to burn fat. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. Some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. The theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy. Others say that the first thing you should do in the morning is eat, to get your metabolism going earlier.
Keep Metabolism Steady. Eating one small meal every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight. Every meal should include lean protein, so that your body won't need to break down your muscles for fuel, which would shrink your abs as well as slow down your metabolism.
Eat Smaller Dinners. Cut down on the size of your dinner. If you're hungry, snack on fruits or other healthy, low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within N hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.
Eat More Fiber. Most people don't get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains, fruits and vegetables, and nuts and seeds. Other options are fiber supplements.
Eat Breakfast. Many people skip breakfast because they don't have time for it. Keep this in mind: You don't have time to skip breakfast, it's simply too valuable to skip. The fact that skipping breakfast messes up your concentration and other mental functions is beyond the scope of this article. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive. Cereals don't take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Some breakfast bars out there are also excellent sources of fiber.
Drink More Water Every Day.. Many places suggest 8 cups (2L) of water a day. It also depends on your weight (1L/20kg would be good, more if it's hot or you're ill). It sounds like an absurd amount of water, but actually, you can drink tea without sugar to make up some of the quota. In fact tea, especially green tea, will rev up your "metabolism" (actually cause a temporary increase in calories burned).For fat loss purposes, it is important to remind yourself that thirst is a much weaker stimulus than hunger. If you consistently feel hungry after meals, don't immediately think that you need to eat more. You may simply be thirsty!Needless to say there are many benefits of water. The human body is anywhere from 55% to 78% water depending on body size.
Avoid "white" foods (white rice, white flour, refined sugar) - these are all starchy foods which are metabolized readily into fat.
Don't drink milk or eat food immediately before exercise. After eating large quantities of food, do not immediately start doing sit ups, as this may cause you to become sick.
Strengthen your abdominal muscles and lose body fat. The concept is simple, but putting it into action is not simple at all. It will take dedication, willpower, patience and time to get a six pack but in the end, the effort is well worth it. You can have the most toned and defined
abs but they won't show through if there's a layer of fat over them.
"How To Lose Stomach Fat"
Drop 1 Jean Size Every 7 Days! As Seen on CNN.
www.AppliedNutritionalResearch.com World's Fastest Workout
10 Exercises - 5 seconds each All the muscle you want. Free Info.
www.PrecisionTraining.com Grow Hard Lean Muscle
Unreal results by real people. Do it like they did. Start Growing !
www.InsaneMuscleGrowth.com OSN
Optimum Supplements and Nutrition Discount Supplements and Vitamins
www.osnlife.com
Build Muscle
Do Crunches. Lie on the floor (with or without a mat) and cross your arms in front of your chest. Bend your knees up as far as they go. Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck. Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. The proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat.
Do Sit Ups. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades.Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these with an exercise ball. Once you "graduate" from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.
Do leg lifts. Lift your feet off the ground while doing the sit ups by alternating each leg in the air. Bicycling, pretending to pedal while sitting up. Alternating knee touches. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow.
Do Leg Lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar.
Do Jackknife Sit Ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Place a weight between your feet when you think you can handle it.
Do V-ups. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don't bend your knees! What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (will require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.
Static Hold and Side Statics. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible. Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds. To perform the side static hold, roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible.
Train Your Oblique Muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.
Now that you've made up your mind about a washboard mid-section, be Creative! Find new ways to crunch, bend and twist in your daily life. Some possibilities include:
Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that can be done with a stability ball.You can also use a small bubble used for physical therapy.
Duck and twist during your daily routine. Reach with your left hand to things on your right and vice versa. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects). While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way. Do this as often as you are comfortable or at times when it won't look weird. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way. Caution: If you have lower back problems, you could injure yourself.
Incorporate Sprints into your regular workout routine. Any higher-impact running works the abs, but intense sprinting derives power specifically from the lower abs.
Do the Scientific Best Abs Exercise Researchers at the San Diego State University, found that there are certain abs exercises that triggers most muscular activity. The winner was the "bicycle maneuver":
Lie on the floor; make sure your lower back is pressed on the ground.
Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
Start doing a bicycle pedaling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
Breathe in a relaxed and even manner throughout the exercise.
Lose Fat
Lift Weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting but the fact is you won't! Many huge body-builders out there have been body-building for years to get huge. Since you want your abs to show, you should be eating fewer calories than you burn, and your body can't build a large amount of muscle without excess calories, so you shouldn't have to worry about this potential problem at all. If you just do cardiovascular exercises (running, playing basketball, football, etc.) without lifting weights then you will lose the muscle mass, you will also feel weak and it will take longer to lose that fat. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, squash or any other activity that gets you moving and keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 to 30 minutes to burn fat. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. Some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. The theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy. Others say that the first thing you should do in the morning is eat, to get your metabolism going earlier.
Keep Metabolism Steady. Eating one small meal every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight. Every meal should include lean protein, so that your body won't need to break down your muscles for fuel, which would shrink your abs as well as slow down your metabolism.
Eat Smaller Dinners. Cut down on the size of your dinner. If you're hungry, snack on fruits or other healthy, low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within N hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.
Eat More Fiber. Most people don't get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains, fruits and vegetables, and nuts and seeds. Other options are fiber supplements.
Eat Breakfast. Many people skip breakfast because they don't have time for it. Keep this in mind: You don't have time to skip breakfast, it's simply too valuable to skip. The fact that skipping breakfast messes up your concentration and other mental functions is beyond the scope of this article. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive. Cereals don't take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Some breakfast bars out there are also excellent sources of fiber.
Drink More Water Every Day.. Many places suggest 8 cups (2L) of water a day. It also depends on your weight (1L/20kg would be good, more if it's hot or you're ill). It sounds like an absurd amount of water, but actually, you can drink tea without sugar to make up some of the quota. In fact tea, especially green tea, will rev up your "metabolism" (actually cause a temporary increase in calories burned).For fat loss purposes, it is important to remind yourself that thirst is a much weaker stimulus than hunger. If you consistently feel hungry after meals, don't immediately think that you need to eat more. You may simply be thirsty!Needless to say there are many benefits of water. The human body is anywhere from 55% to 78% water depending on body size.
Avoid "white" foods (white rice, white flour, refined sugar) - these are all starchy foods which are metabolized readily into fat.
Don't drink milk or eat food immediately before exercise. After eating large quantities of food, do not immediately start doing sit ups, as this may cause you to become sick.
The Darkling Thrush
- The Darkling Thrush
I leant upon a coppice gate When Frost was spectre-gray, And Winter’s dregs made desolate The weakening eye of day. The tangled bine-stems scored the sky Like strings of broken lyres, And all mankind that haunted nigh Had sought their household fires. The land’s sharp features seem’d to be The Century’s corpse outleant, His crypt the cloudy canopy, The wind his death-lament. The ancient pulse of germ and birth Was shrunken hard and dry, And every spirit upon earth Seem'd fervourless as I.
At once a voice arose among The bleak twigs overhead In a full-hearted evensong Of joy illimited; An aged thrush, frail, gaunt, and small, In blast-beruffled plume, Had chosen thus to fling his soul Upon the growing gloom.
So little cause for carollings Of such ecstatic sound Was written on terrestrial things Afar or nigh around, That I could think there trembled through His happy good-night air Some blessèd Hope, whereof he knew And I was unaware.
- Footprints in the Sand
One night I dreamed I was walking along the beach with the Lord. Many scenes from my life flashed across the sky. In each scene I noticed footprints in the sand. Sometimes there were two sets of footprints, other times there were one set of footprints.
This bothered me because I noticed that during the low periods of my life, when I was suffering from anguish, sorrow or defeat, I could see only one set of footprints.
So I said to the Lord, "You promised me Lord, that if I followed you, you would walk with me always. But I have noticed that during the most trying periods of my life there have only been one set of footprints in the sand. Why, when I needed you most, you have not been there for me?"
The Lord replied, "The times when you have seen only one set of footprints in the sand, is when I carried you."
सिमानाको नेपाली -Please Hear What I'm Not Saying
सिमानाको नेपाली
उसकै पार्टीको सिद्धान्तजस्तो खिया लागेको ईण्डियन ताल्चा खोल्योउसकै गुटको दिमागजस्तो कलकत्तातिर निर्मितमक्किएको पुरानो ट्यांका उघार्योयउसकै अव्यवस्थित चिन्तनजस्ताघरेलु सामानहरू उल्टायो, पल्टायो छाम्यो, हेर्योल, खोज्यो तर कतै भेटेन ।
सिरानी हालेको रामायणको चेपचापमानागरिकता र झै-झगडाको कागजातका पोकोमाघरीघरी ऐनाझैँ हेर्ने गरेको गीता-ग्रन्थको खोलभित्र दातृसँस्थाले गोष्ठीमा दिएको ब्यागभित्रछोरी बिहे गर्न सर्त राखेपछिससुरालीबाट पाएको दराजको लकरभित्रभ्रमणभत्ताले किनेको ज्याकेटको भित्री गोजीभित्रकहीँ पनि नभेटेपछि सुस्ताजस्तै लामो सास फेरेर ऊ सुस्तायो र भन्यो - "कहिले हराउँछ...कहिले भेटिन्छयसपल्ट फेरि कुन छिमेकीले कता घुसार्यो?!"बाजे-बराजुको पालादेखि आफ्नो भन्दै आएकोउसको वंशजको नाता लाग्ने जमीनको सिमाना यसपल्ट फेरि हरायो जहाँ उसका घर, गोठहरू उभिएकाछन्त्यो जमीनका अंग प्रत्यंग अचेल कसको विस्तारित चारकिल्लाभित्र परेका छन्?
Please Hear What I'm Not Saying
Don't be fooled by me. Don't be fooled by the face I wear for I wear a mask, a thousand masks, masks that I'm afraid to take off, and none of them is me. Pretending is an art that's second nature with me, but don't be fooled, for God's sake don't be fooled. I give you the impression that I'm secure, that all is sunny and unruffled with me, within as well as without, that confidence is my name and coolness my game, that the water's calm and I'm in command and that I need no one, but don't believe me. My surface may seem smooth but my surface is my mask, ever-varying and ever-concealing. Beneath lies no complacence. Beneath lies confusion, and fear, and aloneness. But I hide this. I don't want anybody to know it. I panic at the thought of my weakness exposed. That's why I frantically create a mask to hide behind, a nonchalant sophisticated facade, to help me pretend, to shield me from the glance that knows. But such a glance is precisely my salvation, my only hope, and I know it. That is, if it's followed by acceptance, if it's followed by love. It's the only thing that can liberate me from myself, from my own self-built prison walls, from the barriers I so painstakingly erect. It's the only thing that will assure me of what I can't assure myself, that I'm really worth something. But I don't tell you this. I don't dare to, I'm afraid to. I'm afraid your glance will not be followed by acceptance, will not be followed by love. I'm afraid you'll think less of me, that you'll laugh, and your laugh would kill me. I'm afraid that deep-down I'm nothing and that you will see this and reject me. So I play my game, my desperate pretending game, with a facade of assurance without and a trembling child within. So begins the glittering but empty parade of masks, and my life becomes a front. I tell you everything that's really nothing, and nothing of what's everything, of what's crying within me. So when I'm going through my routine do not be fooled by what I'm saying. Please listen carefully and try to hear what I'm not saying, what I'd like to be able to say, what for survival I need to say, but what I can't say. I don't like hiding. I don't like playing superficial phony games. I want to stop playing them. I want to be genuine and spontaneous and me but you've got to help me. You've got to hold out your hand even when that's the last thing I seem to want. Only you can wipe away from my eyes the blank stare of the breathing dead. Only you can call me into aliveness. Each time you're kind, and gentle, and encouraging, each time you try to understand because you really care, my heart begins to grow wings-- very small wings, very feeble wings, but wings! With your power to touch me into feeling you can breathe life into me. I want you to know that. I want you to know how important you are to me, how you can be a creator--an honest-to-God creator-- of the person that is me if you choose to. You alone can break down the wall behind which I tremble, you alone can remove my mask, you alone can release me from my shadow-world of panic, from my lonely prison, if you choose to. Please choose to. Do not pass me by. It will not be easy for you. A long conviction of worthlessness builds strong walls. The nearer you approach to me the blinder I may strike back. It's irrational, but despite what the books say about man often I am irrational. I fight against the very thing I cry out for. But I am told that love is stronger than strong walls and in this lies my hope. Please try to beat down those walls with firm hands but with gentle hands for a child is very sensitive. Who am I, you may wonder? I am someone you know very well. For I am every man you meet and I am every woman you meet.
“र” उसको नाउँ भारत हो असल मित्र होउ मेरोसमवेत दुःख पोख्छरुन्छ मेरो दुःखमादुःखको अवरणले ढाक्छ आफूलाईचुहाउँदै गोही आँशु भित्रभित्रैहास्छ, नाच्छ, रमाउँछमेरो सुखमा.उमङ्गभाव खुशी देखाउँछखेलाउँदै सुपर्णखा र शकुनीहरु भित्रभित्रैस्वागत द्वारमा विषकुम्भहरु भेररशतरंजाहरु फैलाएर वैठकमाबस्छ मेरो खुशीमा खुशी वाड्नआदि ....... इत्यादि ……!असल मित्र होउ मेरोआगो लाग्दा मेरो घरमाबाल्टी बोकेर अगाडि उही आउँछतल्तिरबाट आगो सल्काउनअगुल्टो उसैले झोसेको हुन्छपछिल्तिरबाट मट्टीतेल खन्याउनखेताला उसैले खटाएको हुन्छघर झगडा सधैं मेरोमिलाउँन मित्र बनेरभित्रभित्र धुरा पस्छमुखले राम राम “राम” बोल्छभित्रभित्रै त “र” “वार” चलाउँछसुखदुःखको साथीअसल मित्र होउ मेरोमित्र मात्र होइन भाइ सम्झन्छुभ्राता भरत देख्छु, उसलाईतर उसको नाउँ भरत हैन, भारत हो !हो, उसको नाउँ भारत हो ! !“र” उसको नाउँ भारत हो ! ! !(हुन त यो धेरै अधि लेखेको कविता हो तर भारतको ज्यादती र हस्तक्षेप विभिन्न बहानामा बिभिन्न तरिकाले सधैं रहिरहेकोले सायद अहिले पनि सान्दर्भिक जस्तै हुन आएको होला । भारतीय हस्तक्षेप विरुद्द मेरो साहित्यिक अभियानलाई देशदेशावरमा छरिएर रहेका नेपाली माझ पुर्याइदिनु हुन हार्दिक अनुरोध गर्दछु । धन्यवाद !) "अश्रृंगार" कविता अभियान ....... शिव प्रकाश
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