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after half an hour of searching at last i've found what i'm looking for...
will look further in this site when i got the time... but for now i have to wrapped up things or else will have a big bill here in the computer cafe...
the link's below... can't wait to try this one since i haven't found time to visit the gym.
http://www.medicinenet.com/script/main/art.asp?articlekey=78846