Hello everyone!

I am very pleased to announce the new issue (196) of openSUSE Weekly News in Greek.
In this issue you will read about:

* openSUSE 12.1 Beta Arrives!
* Hackweek results for openSUSE ARM
* openSUSE Board Election Committee Formed
* Hackweek VII
* Tux Arena/Craciun Dan: Xonotic – Free Shooter Based Off Nexuiz

As well as many interesting news about openSUSE and useful advice, which can make our lives easier.

Enough said though... Read more at: http://own.opensuse.gr, http://el.opensuse.org/Weekly_news or www.os-el.gr

We are always looking forward to receiving your comments as well as suggestions regarding things you would like to read about in our next issue.

The openSUSE Weekly News is being translated in the Greek language from issue #150. You can read older translated issues here: http://el.opensuse.org/Κατηγορία:Weekly_news_issues

Enjoy it!
Efstathios Agrapidis (efagra)

Βρίσκομαι στην πολύ ευχάριστη θέση να ανακοινώσω το νέο τεύχος (196) Weekly News του openSUSE εκ μέρους της ελληνικής ομάδας που δούλεψε για τη μετάφρασή του.
Σε αυτό το τεύχος θα διαβάσετε:

* openSUSE 12.1 Beta φτάνει!
* Αποτελέσματα Hackweek για ARM openSUSE
* Συγκροτήθηκε Εκλογική Επιτροπή Διοικητικού Συμβουλίου
* Αποτελέσματα Hackweek VII
* Tux Arena/Craciun Dan: Xonotic – Ελεύθερο Shooter Βασισμένο στο Nexuiz

Και φυσικά πολλά άλλα ενδιαφέροντα νέα σχετικά με το openSUSE καθώς επίσης και χρήσιμους οδηγούς που θα κάνουν τη ζωή σας πιο εύκολη

Πολλά λέω… Καλύτερα διαβάστε το από πρώτο χέρι:
Βρείτε το στις ακόλουθες ιστοσελίδες http://own.opensuse.gr, http://el.opensuse.org/Weekly_news και http://www.os-el.gr

Περιμένουμε τα σχόλιά σας καθώς και τι θα θέλατε να δείτε με περισσότερες λεπτομέρειες στο επόμενο τεύχος.

Το openSUSE Weekly News μεταφράζεται στα ελληνικά από το τεύχος #150. Μπορείτε να διαβάσετε όλα τα παλιότερα τεύχη στα ελληνικά εδώ:  http://el.opensuse.org/Κατηγορία:Weekly_news_issues

Απολαύστε το!
Ευστάθιος Αγραπίδης (efagra)

The big update is that a couple of kind companies have stepped up and sponsored some hardware for the effort to get openSUSE on ARM. Huge thank you to: They have kindly sponsored and shipped several EfikaMX devices. Thanks to Peter Czanik for organising this on our behalf. Ti in association with the PandaBoard community have kindly sponsored and are shipping several PandaBoards. Thank you, this is a huge help.

Whoooo. Just 2 more days until KDE can celebrate the 15th birthday. Have you prepered your presents ;-)
And even more important: Are you ready to party?

Find more information on the dot.
http://dot.kde.org/2011/10/05/freedom-15-years-party

October 14th—a global celebration of freedom and achievement!

So HackWeek VII has been and gone, but work has not stopped in getting our beloved Geeko some ARMs. Now I’ll be the first to admit, things have been a wee bit scrappy in places. This isn’t anyone’s fault, it’s just that we want to get things rolling ASAP. Thing is, we need more haste less speed; we need to be somewhat more concerted with our efforts. So instead of trying to get everything to build in one hit (would be great if that was possible), we are going to target patterns of packages.

Hey All,

Sorry for the blog post dump. I am doing a little maintenance on my blog and did not realize it would re-post everything again :-(

My apologies!

During this hack week I worked on making LibreOffice build also against the MacOSX 10.5, 10.6 and 10.7 SDKs. We had some support for that in the configure.in already, but it had apparently never been tested what then happens if one actually tries something other than the 10.4 SDK.

Mostly, with some changes here and there, and except for 10.7, I got it to work, and also the resulting LibreOffice built against the 10.6 SDK seemed to work.

Building against the 10.7 SDK fails because some APIs that were deprecated already in 10.4, but the Mac code in LibreOffice still uses, have now then finally been removed in the 10.7 SDK. This shows the sad state of our Mac code.

I also experimented with building against the 10.6 SDK but with MacOSX 10.4 as the target OS API level. I didn't get such a build to finish yet, but I am continuing on it in the background. The idea here is that if it would be possible to build LO to run fine on 10.4 even if you build it using the 10.6 SDK, we could get rid of one requirement for our (at least Intel) Mac build that is getting more and more silly: That you need to install the old Xcode 3 (with 10.4 and 10.5 SDKs) in addition to, or instead of, the current Xcode 4 (with 10.6 and 10.7 SDKs).

I started going to gym about three years ago. I am still a beginner and here I put some ideas which I learnt during these three years of tryings and experimenting different things. What it's working for me maybe it's not working for you, or vice versa, that's why you have to try and see how different exercises, diets, drinks, affect your body.

My gym training is additional and complementary to my martial arts training, and I also have a full time job and a family, so, I don't really have time to spend hours every day in a gym, that's why maybe some exercises are not suitable for everyone or maybe they are lighter for some people.

Let's start first with calories: I don't count calories, honestly, I don't have time for that, perhaps a personal trainer will do that for you, but for me it's simple:

• want to build mass? Eat a lot of good foods including protein and lift heavier weights and lower reps (stay in 7-12 reps range).
• want to lose weight? Eat right and don't overeat, and exercise. Cardio: bike, running, swimming.
• drink a lot of water and rest. See Rules section below, for more.

Supplements: First, you need to get your daily food right, that is key. In general, a decent multivitamin and omega 3 fish oil supplement daily, will help. Regarding the protein powder, personally I don't take but if you can not cover your necessary protein amount per day from real food, a protein shake will help to accomplish that, but keep in mind that it's just a supplements and it's not, should not be, a meal replacement.

Rules to follow:

• don't miss the breakfast.
• eat 5-6 small meals per day instead of 3 big meals (don't get hungry).
• eat about 2g protein per kg of bodyweight (ex. for 75 Kg bodyweight you need about 150 g protein).
• distribute your protein intakes over 5-6 meals.
• be patient, you need a lot of hard work and proper nutrition for your muscles to develop, don't focus on final result, enjoy the process of bodybuilding and the results will come in time.
• be consistent in your training and don't skip training sessions.
• focus on your training, don't vast your time at gym discussing with the other people.
• keep the training session around one hour including 10 minutes warm up at the beginning and about 10 minutes stretching at the end which is very important, as well.
• drink water and rest, you should sleep about 8 hours per night.
• listen to your body, it will tell you if you overtrain and if you need more rest to recover.
• focus on compound exercises which will work many muscles groups at the same time.

Pre/Post Workout:

• about 1.5 - 2 hours before training I usually have some carbs and cottage cheese.
• about 30 minutes before, I have a banana to fuel my workout.
• during the workout I have plain water.
• immediately after my training I have a banana and 500ml Chocolate Milk (about 48 grams carbs and 20 grams protein). It's a very good recovery drink and the ratio carbs/protein is also good, and it's way cheaper than commercial recovery drinks.
• in about one hour after, I have a full meal with complex carbs (pasta, rice, potatoes) and protein (chicken, turkey, fish).

Exercises:

Warm up: slow running, jumping and flexibility exercises for about 10 minutes

Chest
1. Bench Press / Pec Deck Machine / Dumbbells Fly / Push Ups
2. Incline Bench Press
Back
1. Bent Over Barbell Row
2. Seated Cable Row / Lat Pull Down / Pull Ups
3. Dumbbell Shrugs
Abs
1. Crunches/Sit Ups
2. Hanging Leg Raises
3. Hanging Knee Raise
4. Lying Floor Leg Raise
5. Russian Body Twist
Core
1. Plank
2. Side Plank
3. Cat-Camel
4. Hand-Leg Diagonal Stretch Legs
1. Lounges
2. 45 Degree Leg Press
3. Leg Extension
4. Leg Curl
5. Good Morning 6. Deadlifts and Squats (very good compound exercises which will work many muscles groups at once, but dangerous for your lower back, spine and knees if you don't have the proper form or/and the weight is to much). Biceps
3. Chinups
4. Standing EZ Barbell Curl / Standing Hammer Curl
Triceps
3. Cable Triceps Extension / Dips
Shoulders
1. Dumbbell Lateral Raise
2. Military Press (Dumbbells/Barbells)
3. Dumbbell Front Raise
4. Reverse Dumbbells Fly
5. Dumbbell Front-Lateral Raise
6. Clean Press (take a barbell from the floor, lift it above your head. Useful for Shoulders: main: legs, lower back, triceps: secondary) Abs
1. Crunches/Sit Ups
2. Hanging Leg Raises
3. Hanging Knee Raise
4. Lying Floor Leg Raise
5. Russian Body Twist
Core
1. Plank
2. Side Plank
3. Cat-Camel
4. Hand-Leg Diagonal Stretch

I finish each training session with about 10 minute of stretching.

During the weekend, sometimes, I am going for about one hour: soccer, swimming, running, tenis, table tenis or cycling.

Some useful and interesting articles, links, in no particular order:

http://www.muscleandstrength.com/

http://www.muscleandstrength.com/forum/

http://evilcyber.com/nutrition/how-to-use-protein/http://www.bodyrecomposition.com/nutrition/what-are-good-sources-of-protein-wrapping-it-up.html

http://www.extension.iastate.edu/nutrition/sport/carbohydrate.html

http://www.rosstraining.com/articles/strengthtraining.html

http://www.rosstraining.com/articles.html

http://speedendurance.com/2010/08/11/weight-training-reps-intensity-and-benefits/

http://www.holygrailbodytransformation.com/how_many_reps_to_gain_muscle.shtml

http://www.bodybuildingsecretslive.com/four-no-fail-principles-for-quick-and-easy-weight-gain/

http://www.smart-strength-training.com/protein-per-day.html

http://www.bodybuilding.com/fun/maki1.htm

http://en.wikipedia.org/wiki/Protein_(nutrient)

http://forums.johnstonefitness.com/showthread.php?t=42333

http://www.scientificpsychic.com/fitness/diet.html

Here a few articles to read about chocolate milk as recovery drink, very interesting read:

http://www.ultimatecrossfit.com/2011/02/24/chocolate-milk-the-best-post-workout-recovery-drink.html

http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/chocolate-milk-after-workout/

http://www.cbsnews.com/stories/2006/02/24/health/webmd/main1342839.shtml

http://www.aldenteblog.com/2009/02/chocolate-milk-is-the-best-recovery-drink.html