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How Much Protein Your Body Needs

Proteins belong to the "macronutrients". This means that they are basically required by the body in high quantities. The reason for this is that proteins, unlike carbohydrates and fats, are not stored by the body. Therefore, our diet must consist of necessary proteins to meet the body's protein needs. Proteins are an important part of every cell in our body.

They are needed for many functions and our proper growth. For example:

Our body uses proteins to build muscles and tissues.

They also repair the damaged organs and tissues.

Hair and nails are made of proteins. In case of any hair, nail skin problems visit the best skin specialist in Lahore, best skin specialist in Karachi or other major cities of Pakistan.

Proteins form many hormones and enzymes, also antibodies that protect our body from harmful viruses and diseases.

Consequences of protein deficiency:

Since proteins are vital to our bodies, their deficiency can lead to a number of health problems, such as:

Poor growth

Weakened hair and nails

Breakdown of muscles

A lack of protein causes the body's organs to be compromised.

The immune system does not work properly, so the body is at risk of catching more diseases as the body's defense system becomes inactive!

Protein requirements of a human for a healthy body?

(Based on a 2000 calorie diet).

An adult typically needs between 2,000 and 3,000 calories, depending on their activity level. On a 2,000-calorie diet, 10 to 35 percent of your calories equal 50 to 175 grams of protein. The average adult needs about 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person weighing 165 pounds (75 kg) would need about 60 grams of protein per day. Find and consult the best nutritionist in Karachi, Lahore or other major cities of Pakistan about Marham to know more about balanced diet.

Sources of high quality protein:

Main sources of protein are:

Seafood

Butter

Cheese

Yogurt

Beans

Soy

Dairy products

There are also many supplements and protein shakes available in the market to meet the necessary protein levels in the body. However, you should always prefer the natural sources for obtaining nutrients over the artificial ones.

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Best Smartphone Stands for Recording Video in 2021

Recording videos has never been easier or easier with a smartphone. At the same time, we need a phone stand to record our video. It helps to produce a smooth and smooth video.

Check out Best Selling Smartphone Phone Stand in 2020

Everyone’s pocket is equipped with a powerful camera: a smartphone. Through some exercises and access to some key tips, even if you — yes, you — can start recording great shots, video blogs, or even just recording independent movies or documentaries with your smartphone.

This article will discuss a list of phone stand for recording videos. You can choose the one that meets your requirements.

List of phone holders for recording videos1. Mobile phone clip on the stand

The MAGIPEA mobile phone stand is designed to provide a convenient lazy stand for all customers. It is flexible and easy to assemble and install.

Long brackets made of sturdy aluminum-magnesium alloy for better bending and longer life. It is enough to accommodate most brands of smartphones on the market.

Note:

This stand is for mobile phones and not for iPads or tablets. Smartphones are not included in the product. Do not place the stand directly above the person and pet. The design is more sturdy, so bend the bracket by hand when you start using it. The clip has a width of about 3 inches, so we recommend that you do not place the phone on the case. When you try to touch the phone on the stand, you may feel some vibration, so keep the stand still after you touch the phone.

What did you get:

Mobile phone holder/bracket Universal Lazy Stand — This phone stand is suitable for most brands of smartphones on the market, including iPhone, Samsung Galaxy, Sony, Motorola, Nokia, Huawei, HTC, LG, etc. 360 degree adjustable — The maximum height is 28 inches, you can adjust the height and angle to get the best position by bending and rotating the bracket. Just choose a perfect angle for you. Easy to install — The stand has a fixed clip that secures the phone. It is easy to install on furniture such as tables and bookshelves. Versatile — great for watching movies on your mobile phone, enjoying music in the bedroom, bathroom, kitchen, gym and office, letting go. View Amazon’s price

2. overhead video bracket mobile phone bracket

Desktop ultra stable bracket, height adjustable, low angle. The rotating lift handle design is sturdy and durable. The body is made of metal and spring, and the phone holder is made of plastic for durability. Suitable for indoor live broadcast, online karaoke, net red and so on. A user-friendly and intimate design is fixed on the desktop, allowing you to relax your hands and enjoy the results.

The stand can be adjusted up and down to a comfortable position for singing or speech contests. The microphone on the bracket can be adjusted within 360 degrees, with a wide range of applications and strong carrying capacity. Easy to fold and store for easy carrying.

Product specifications:

Product Name: Mobile phone holder Colour: Black Material: metal + plastic Size: about 85cm high

Package Included:

1 computer x mobile phone holder note: Transition: 1cm = 10mm = 0.39inch 1. The color of the item may be slightly different from the picture due to the difference in light and screen. 2. Please allow a difference of 0.5–2 cm due to manual measurement.

Recommended: Best Gimbal for Smartphone

3. Mobile phone bracket multi-angle, licheers universal mobile phone holderTwo support modes

Easy to adjust, different angles to meet your needs. You can adjust the angle as needed. Suitable for bedside tables, kitchens, offices and desks.

Portable and pocket size

The licheers phone holder has a small size of 3.93" x 2.75" and is easy to fold and slide into the pocket. The perfect companion for travel, home and office.

360 rotation

Simply adjust and choose the preferred viewing angle from 0° to 360°. The licheers desk phone stand secures your smartphone or mini tablet at a comfortable angle, perfect for watching videos, reading, recording, browsing the web, playing games or face-to-face calls.

Wide compatibility

This universal phone holder is suitable for all 4 to 8 inch smartphones, mini tablets and e-readers. Suitable for iPhone XS Max XR x 6 6S 7 8 Plus, Huawei, Galaxy S7 S6 S8, Note 6 5, LG, Sony, Nexus, even with a casing.

Portable and lightweight. The licheers phone holder has a small size of 3.93" x 2.75" and is easy to fold and slide into the pocket. The perfect companion for travel, home and office.

Multi-angle adjustable. Simply adjust and choose the preferred viewing angle from 0° to 360°. The licheers desk phone stand secures your smartphone or mini tablet at a comfortable angle, perfect for watching videos, reading, recording, browsing the web, playing games or face-to-face calls. very suitable.

This universal phone holder is suitable for all 4 to 8 inch smartphones, mini tablets and e-readers. Suitable for iPhone XS Max XR x 6 6S 7 8 Plus, Huawei, Galaxy S7 S6 S8, Note 6 5, LG, Sony, Nexus, even with a casing. Play an important role in your kitchen, office, bedside table, dining table, etc. Strong and sturdy. Advanced ABS materials support the long-lasting use of this desk phone stand. A silicone pad on the bottom and base protects the phone and stand from sliding and scratching. Worry-free guarantee. The licheers office phone holder supports manufacturer warranty and professional customer service support within 12 months.

4. Gooseneck car phone holder

Tired of holding a mobile phone or tightening my neck while watching a video on my smartphone? Don’t worry, because our cell phone holder can help you. This phone holder can accommodate up to 4.7 inches of equipment. Suitable for any smartphone.

Easy to use:

You can clip this phone holder to a table, table, chair, partition wall, cabinet, bed frame, etc. There are no restrictions on your viewing options. Our gooseneck phone holder features a sturdy aluminum ball joint that rotates at a 360-degree angle and connects to a desk phone holder. In addition, the mobile phone holder uses a flexible aluminum aluminum core for added strength.

Diverse:

Think your device is not suitable? Think again! Because our handheld phone holder easily accommodates smartphones up to 4.7 inches. You can also use this phone holder horizontally or vertically to your liking.

Safety and comfort:

The bed is heavy-duty and securely mounted, and can be mounted anywhere you can think of pinching the base. Please be assured that once clamped, the phone holder will be tight. This flexible phone holder also features a curved aluminum arm that protects your smartphone from any vibration and prevents your device from falling or moving.

Specification:

Aluminum core and ball joint Clip height: up to 3" It can easily accommodate and support up to 4" devices. With a 360-degree rotating flexible gooseneck, you can bend and bend to any position you see fit. Weight: 12 ounces feature: Hold your phone or other device for easy viewing and access. Clip the phone on a table, table, chair, partition wall, cabinet, bed frame, etc. Imagination is the limit! The fully adjustable 360 ​​degree range allows easy viewing from any angle. The adjustable stand accommodates most equipment safely and reliably. Release your hands to complete other tasks while still maintaining the device’s screen at a perfect angle.

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10 Practical Tips For Making A Great Travel Video in 2021

When I started making travel videos five years ago, I had no experience or training within the movie industry . I used a compact camera to record and remember my epic solo trekking trip to the Himalayas. 

Five years passed and 40 travel videos later, I finally had my videos featured on National Geographic, BBC and Vimeo. I even have miraculously found alittle niche audience that appreciates the video I originally created only for me. 

So today, I'm getting to tell you about the items I've learned after five years of creating travel videos, mostly through trial and error, and share with you ten tips I'd wish to know before I start making travel videos. Techmong.com is offering the detailed guides and tips on vlogging and photography. 

10 Practical Tips For Making A Great Travel Video 

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What quite travel videos should I make?

Travel videos are available many forms, from the standard "walk and talk" vlogging style to a more "street run-gun-shoot" style. it's important that you simply know what quite travel videos you would like to form before you begin filming. Personally, I prefer a more cinematic video, faster, more inspired, with little or no narration. you'll see the design of my travel videos here.

Find a purpose for your travel videos by asking yourself "who are the videos for" and "what quite feeling does one want your viewers to feel at the end? for instance , the goal of my travel videos is to inspire people to go to the country through beautiful and authentic visual interaction and to transfer the energy I received from the country through image and sound. My videos aren't meant to be informative, therefore the cinematic, fast-paced style is best suited to the aim of my video.

What camera equipment should I use?

I wont to use a more compact and lighter installation with the Sony Rx100M3 as a reference camera. this is often an honest start line for those that aren't conversant in basic camera settings like altitude, ISO and shutter speed. 

The RX100 allows you to automate most processes while supplying you with the power to modify to manual at any time if you would like to.

I have since switched to a rather more advanced but lighter camera and am currently tilting the Sony a6500 mirrorless camera with a 16-70mm F4 Zeiss lens. The camera shoots in 6K, but reduced to a 4K format, which provides me sharper images than most traditional 4K formats. 

The lens is additionally good for general use, with an angle wide enough for landscape, a zoom far enough to photograph people up close without them noticing, and it's compact for the type of range you get.

1. Watch plenty of travel videos

Most skills are best learned through good examples and travel cinema is not any different. once I started, I watched tons and plenty of travel videos hebdomadally until i used to be inspired enough to make my very own . i prefer to watch how travel videos work, what quite format they use, why they put this clip before the opposite one, why and the way they shot a particular frame, and from there i might leave , experiment, film and make my very own style.

Vimeo Travel may be a excellent spot to seek out top quality travel videos which will inspire you and you'll learn from. The community is sort of active, and that they usually list the fabric they used and therefore the story behind the video. Watch a number of these videos, choose the one you wish best and learn from them.

I've also made an inventory of the foremost inspiring travel videos of all time if you would like to urge some examples.

2. Prepare the camera settings before your trip

One of the last belongings you want to try to to is to vary your camera profile during the trip. this is able to create tons of unnecessary headaches, especially once you are within the editing cabin correcting colors. Before your trip, attempt to determine which settings are best for you and set them as defaults for all modes. Avoid changing settings that would affect your sequences to make sure consistency within the footage you get.

For my Sony a6500, I even have set both memory buttons to 4K, 25 fps with image profile 6 (Cine2, Cinema Color Mode) for general footage and 1080p, 120 fps with an equivalent image profile for movie respectively, so I can easily switch from one mode to the opposite counting on the sort of footage i would like to urge at the time. Take the time to undertake out your camera, find the proper settings and stick with them for the entire trip.

3. Shoot smart

Filming the maximum amount as possible is great advice because once you get home to edit, you'll wish you had more material to figure with, but there is a fine line between filming enough and going over the sting . do not forget to enjoy the country itself and to remind yourself from time to time why you're travelling within the first place.

What I often do is spend a block of your time shooting videos when the sunshine is at its peak, which is typically early within the morning or at sunset. That way, i buy the foremost beautiful images I can get from that place, and that i still have an entire day to explore and luxuriate in the experience.

4. Submit a story

It's not easy and that i myself have had difficulties repeatedly because travel is spontaneous and unplanned, and telling an excellent story requires careful research and planning. 

If you do not have the budget and time to seem for a location, find a story and dictate the actors, you'll need to cope with the chaos and spontaneity that comes with travel and that is why it is so important to possess your camera ready in the least times and film the maximum amount as you'll .

To create a story out of chaos, you would like enough material to attach the purpose and find a beginning, middle and end. for instance , after a visit , i might open all my footage and undergo it one by one, trying to seek out a thread that would be woven into a story. 

It doesn't need to be Spielberg quality, just find a free story that matches well together with your images and therefore the country. That way, your viewers will stay engaged long enough to observe your videos until the top .

A good example is my video "Daydreams within the Philippines", which I shot spontaneously and unexpectedly, but I managed to seek out a story that engaged the viewers. 

The video started in Manila, a buzzing capital of the Philippines, where the video shows a lady sitting during a jeepney closing her eyes, then she goes through all the footage of my adventure within the country, all of which is coherently intertwined throughout the video until the top , when the lady opened her eyes and realized that she was dreaming, hence the name.

5. Know the country better, know yourself less

Too often lately , travel videos tend to specialise in the filmmakers and therefore the greatness of their lives. Travel videos are alleged to tell a story a few place, highlighting landscapes, people, food, etc. and not function a platform to point out your life.

Film fewer videos of all the parties you've organized during a country and more videos of the local people, architecture, history, and weave all of them together to inform a singular and captivating story which will inspire people to follow in your footsteps and do an equivalent .

6. Diversify your shots

As mentioned earlier, travel videos don't have the posh of getting an adequate structure and a captivating story to take care of public interest. it's therefore important that you simply experiment and diversify the way you shoot the videos so as to stay your audience until the top .

Try panning left, right, up, down, filming at high speed or on a moving vehicle, filming with worm eyes, slow shots or from different angles. one among my favorite techniques, which i exploit tons when I'm during a church in Europe, is to wrap the strap of my camera around my neck, tilt the camera upwards and slowly rotate my body to capture a fluid movement of all the gorgeous ceilings of cathedrals and churches. 

7. Creating movement

One difference between travel photography and travel videography is that the majority of the gorgeous architecture you discover while traveling are often beautifully captured with a photograph , but when it involves video, due to the shortage of movement, you will not be ready to capture the thrill and energy of the place like photography does. you'll need to create your own movement and there are some ways to try to to this. 

You'll attempt to create your own movement with an easy camera movement like panning, use the time-lapse to bring an otherwise static building or landscape to life, or film something that's already moving like children playing, pigeons flying or people dancing.

One of my favorite techniques is Hyperlapse (a moving time-lapse). Most tutorials will teach you ways to try to to it with a tripod, but nobody has the time for that, so what I've done is I take each picture by hand and move with my feet. I then compiled the photos into a video and stabilized it in Adobe Premiere Pro. If you're interested, you'll find out how to try to to it yourself by watching this tutorial on Youtube.

8. Get close-ups of the local population

Nothing can arouse more human emotion than having someone staring intensely at your camera. We humans interact with one another a day . We love, we laugh, we cry out for one another and that we can use that in our travel videos to bring out a robust emotion in your audience.

For example, in my video about Russia, i used to be filming an area and she or he noticed me and stared at me and therefore the camera intensely. The more intense the music becomes, the more intense the audience is, because they start to understand that the lady is basically watching them.

When you travel, if you've got the chance to urge to understand an area , ask to film it for your film and let the camera run albeit you say you've got the shot. I even have found that the relief reaction after filming is that the most genuine.

9. Connect your shots during a meaningful way

This is probably one among the foremost difficult and time-consuming parts of editing a travel video. Most travel videos appear as if a bunch of random clips put along side no purpose or story behind them, which is ok , but if you would like to make an excellent travel video and stand out from the remainder , you would like to concentrate to how the clips are connected.

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How to Start a Successful Podcast in 2020

Podcast listening continues to grow tremendously. According to Edison Research, the number of Americans listening to podcasts every week has increased 175% in the past five years, with approximately 90 million listening to a podcast every month.

As a business owner, learning how to start a podcast is something to consider to help you reach this growing audience and expand your business through content marketing.

You don't have to be a very technical person, nor do you require a lot of money to learn how to make a podcast. This guide will be your A-Z step-by-step tutorial on how to get started with audio podcasting and why you should create a podcast. We will cover everything from the technical to the summary of podcasting concepts.

How to start a podcast

To start a podcast, at a minimum, you must:

Propose a concept (a subject, name, format, and target length for each episode). Design illustrations and write a description to "bookmark" your podcast. Record and edit your audio files (like MP3). A microphone is recommended (more on the podcast team below). Find a place to host your files (like a file host that specializes in podcasts, like Libsyn or Podbean). Distribute these audio files in an RSS feed so that they can be distributed through Apple Podcasts and downloaded or streamed on any device upon request.

How podcasting works

Podcasts can be played in two ways.

The first is simply by streaming or downloading the podcast from the RSS feed, either on a feed reader like Feedly or on the blog / podcast website where the podcast is hosted or embedded. Here is an example of an integrated Shopify Masters podcast hosted on Simplecast.

The other is through the use of a player, such as Apple Podcasts or Pocket Casts. Subscribe to the RSS feed in the player and play any of the episodes of the feed on a device, such as a smartphone or tablet. Sometimes they are called "podcatchers". Podcast players sync data from the RSS feed to give an episode list, display data (such as the episode name and show notes), illustrations, and a link to the show file (usually an MP3).

Why start a podcast?

If you understand the value of creating content (for example, blogging) for your business and brand, then you understand the value of podcasting. Creating a podcast allows you to reach a whole new audience - people who would otherwise never find or consume your long-form content because they prefer the audio format.

You don't need to be an established content creator or blog to become a successful podcaster. A podcast is a great way to build an audience from scratch and position yourself as an authority in your industry.

Additionally, podcasts also provide the potential to drive traffic back to your website or store. Each podcast directory provides a link to your website, and since it's your podcast, you can direct listeners to your website at the end of each show.

Podcasting audience grew significantly after 2018. According to the 2019 Edison Research Podcast Consumer Report, 51% of Americans age 12 and older have listened to a podcast, down 32% in the past month and 22% in the last week. In 2019, weekly US podcast listeners averaged seven podcasts each week.

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Number of podcasts listened to weekly

On Apple Podcasts, there are dozens of categories and subcategories where listeners are actively searching for new content. 

This means that your podcast or vlog content will be highly targeted. People interested in your topic can search for it.

In 2015, podcasts had a balanced demographic, with listeners who were equally adult males and females between the ages of 18 and 44. 

However, 2019 Edison data shows that podcast listeners leaned slightly more masculine and slightly older (35-54 years) in recent years.

Lastly, starting a podcast allows you to position yourself as an authority on your topic. It helps to build your audience and also makes it easier to sell your product or service, since you are the credible source. 

Being seen as an authority can help influence potential customers to buy your products.

Why does podcasting work as a content platform?

Podcasts are a popular content platform because they are easy to consume. People can listen to podcasts on the go, in the car, at the gym, and even at work.

Another reason podcasts are easy to consume is that they can be listened to on any device. Your listeners don't need a radio or sitting in your car to listen. They can listen on their smartphones, desktops, or tablets. Unlike radio, podcasts are on demand, which means your audience can listen to what they want, when they want.

Compared to other content platforms, podcasts allow you to create an intimate connection with your audience. Imagine being in your target listener's ears for 30 minutes or more. They are listening to you talk to them, one by one.

This is your opportunity to form a more personal relationship with your audience. Due to this level of engagement, people even listen to ads more closely. Whether you're looking to start a podcast to promote your business or monetize with ads, Midroll found that 61% of listeners bought a product or service after hearing it advertised on a podcast.

Finally, podcasts are free. They are free to create and to listen.

Starting with your own podcast

Learning how to start a podcast begins with identifying the premise or topic. Each episode must be relevant to that premise. For some, this topic will be obvious. For others, especially in unique industries and niches, you will need to be creative about your topic.

For example, if you sell sunglasses, you may not be able to start a podcast exclusively about sunglasses. However, if your customers are world travelers, then perhaps a travel podcast is a better topic.

Your topic will also be reduced to what you are expert or passionate about. Sometimes if you are lucky you will be both.

Before committing to a topic, check to see if there is enough to talk about. Try to create a list of at least 10-15 episodes. Then look for similar podcast recommendations on Apple Podcasts and examine their popularity, such as the number of reviews and the number of followers on social media. Competition is a good thing! It can tell you if the topic is workable or not.

The next important component is the podcast format. What will your podcast be like and how will it be structured? Here are some ideas:

Interview style

Alone

More than one host

Narrative / narration

Hybrid (some combination of the above types)

Lastly, how long will each of your episodes last? It's a good idea to have a consistent episode length so your listeners know what to expect. If your podcast is 20 minutes each episode and your listeners are used to it, it will be easy for them to time their listening with a daily commute, for example.

Cover art

Your podcast cover must be beautiful. Don't neglect this aspect of your podcast, as Apple Podcasts in particular seems to only feature podcasts (more on that later) with professional-looking artwork. You may need to spend some money hiring a professional to design your cover. Whether you do it yourself or hire a professional, use words and images that are large enough to be clearly readable in almost any size.

Take a look at the artwork that catches the eye on Apple podcasts and model your cover later. I recommend trying Fiverr or, better yet, hiring an Upwork graphic designer to create something beautiful for your podcast. Your cover must be a minimum of 1400 x 1400 and a maximum of 2048 x 2048.

Podcast name

The name of your podcast should speak to you and your audience. Ideally, listeners should know what the podcast is about just by name. Having a very descriptive name can help. However, this is not entirely necessary, as most podcast platforms include a "hook" or a short description along with the podcast name. This helps optimize the search capabilities of your podcast on platforms such as Apple Podcasts or Google Play. For example, "Grub Podcast: All About Healthy Eating and Helping You Cook Better" or "Xtreme: Interviews with Famous Skateboarders, such as Tony Hawk, Chad Muska, and Rick Howard."

Category / subcategory

There are dozens of categories and subcategories in Apple podcasts, from arts and politics to comedy and religion. Choose the category that best suits your theme. It does not need to be the exact subject. If you're having trouble deciding on a category, look at other podcasters on Apple Podcasts that are similar to yours and write down which category and subcategory they use.

Podcast Description

You don't want to skimp on your podcast description. You should include as many relevant keywords as possible. This will help with search engine optimization (SEO) of your podcast listings. Apple Podcasts is a search engine, so many people who find their podcast will find it through a simple search.

Featured co-hosts and collaborators

As your podcast grows, it's also a good idea to include the names of the great hosts you've had and the themes of your most popular episodes. In this way, new listeners immediately know which podcast episodes to watch, making new listeners more likely to become fans in the long run.

What podcast equipment and software do you need? In this section, we'll go over the equipment and software you need to start a podcast. This guide will also explain the most basic settings for creating your podcast starter kit.

Equipment 

Microphones for android Microphones for computers Audio recording software Call recording software Podcast recording equipment to improve quality.