| How to Eat for Abs Posted: 08 Jan 2018 04:00 PM PST To get six-pack abs that you can show off in warm weather, you have to do more than work out - you have to pay attention to your diet! You might need to change your eating habits to make sure you're getting the right number of calories and eating at the right time. Eating protein consistently throughout the day can help burn fat and expose your abs. Your body also needs the right type and amount of carbs to help burn fat and build muscle. What you drink and how often is important for losing weight and revealing your abs, too. EditChanging Your Eating Habits - Determine how many calories you really need each day. The number of calories you need per day will depend a lot on your general lifestyle. When calculating the numbers of calories you need, you should take into account how much you exercise, the type of job you have, and how much you move in general.[1]
- Calorie intake for very active people (who exercise more than an hour a day) should range between 2,000 to 3,000 calories per day. Women should stay in the 2,000 to 2,500 range, and men in the 2,500 to 3,000 range.
- Women who are moderately active should consume 1,900 calories per day. Men who are moderately active should consume 2,500 calories per day.
- People who are slightly active are those that take 5,000 to 8,000 steps per day. If you're in that range you should stick to 1,800 calories (for women) or 2,200 calories (for men).
- Women who are mostly sedentary should consume 1,600 calories a day. Sedentary men should consume 1,800 calories per day.
- Eat less food more often during the day. Eating a healthy meal or snack every 3 hours helps your muscles store sugar more effectively. That helps maintain your muscle tone and can make your abs more prominent. Instead of eating 2 to 3 meals a day, eat 5 to 6 times daily. You can break your normal meals in half, or have 2 to 3 snacks in between meals.[2]
- Your meals shouldn't be as big as when you eat 2 to 3 times per day if you're eating 5 to 6 times per day.
- For example, you can eat some oatmeal, a slice of whole wheat toast and fruit for breakfast, a salad for lunch, and grilled chicken, brown rice, and steamed vegetables for dinner. In between each meal, have snacks like yogurt, fresh fruit, and raw vegetables with hummus.[3]
- Eat your lightest meal at the end of the day. If you load up on too many carbs or calories during your last meal of the day, your body won't have enough time to convert it into usable energy before you go to sleep. Instead, focus on a protein-heavy, carb-light meal with plenty of veggies.[4]
- Cucumbers, leafy-green salads, and tomatoes will give you some carbs without filling you up too much.
- A great last meal for the day might include a piece of fish like salmon or tuna and lots of leafy veggies like spinach.
EditUsing Protein to Build Ab Muscle - Eat protein at every meal. Your muscles burn calories even when they're at rest. That means you need to replenish them pretty regularly. Chicken, turkey, egg whites, and cottage cheese are all good sources of protein that are easy to incorporate into any meal.[5]
- Calculate how much protein you need. The amount of protein your body actually needs to maintain muscle mass depends on your optimal weight. Multiple your optimal weight by 0.8 (the amount of protein you should have per pound of body weight) to determine how many grams of protein you should eat.[6]
- For example, if your ideal weight is 150 lbs, multiple that by 0.8, for a total of 120. So each day, you should eat of protein, spread over 5 or 6 meals, for a total of of protein per meal.
- Add more fish to your diet. Salmon and tuna are both great sources of healthy protein. They also slow digestion and can prevent cravings. Instead of serving up chicken at every meal, try adding in some fish. You can serve them on salads or grilled or baked for a main course.[7]
- Use lentils instead of other grains. Lentils are high in protein and are also pretty filling. You can add them to a salad for extra protein. You can also use them in place of other grains in your meals. This decreases your carb intake and increases your protein at the same time.[8]
- For example, instead of serving grilled chicken on a bed of brown rice or whole wheat pasta, serve it on top of a bed of lentils.
- Try yogurt. Yogurt actually has more protein than an egg, so it's a great breakfast option. Yogurt is also versatile, so you can eat it in a lot of different ways.[9]
- For example, add some yogurt to your favorite morning smoothie recipe.
- You can also dip berries in yogurt for a great afternoon snack.
- Eat beans for protein. Beans are a great source of protein, and they're a great addition to any vegetarian diet. You can add beans to salads, eat them as a side, or make them your main protein source in a meal. Edamame, mung, black, and kidney beans are great protein sources.[10]
- Don't forget your veggies. Some veggies are packed with protein. This is important to know if you're looking to get abs and stick to a vegetarian diet. Spinach, black beans, edamame, lima beans, and corn are all great sources of protein.[11]
EditEating Healthy Carbs - Make sure you eat carbs in the morning. When you wake up after a night's sleep, your glycogen stores – the sugar your body operates on – are severely depleted. If you include carbs in your first meal of the day, you can replenish these stores.[12]
- Diversify the carbs you eat. It can be easy to pick a carb you like – say, brown rice – and eat that at every meal. But if you do that, your body can get stuck in a carb rut, and might not process the carbs as effectively.[13]
- For example, if you have whole wheat pasta 2 or 3 days in a row, have brown rice the next day, and then maybe potatoes after that.
- You should also get carbs from vegetables. Some vegetables, like bell peppers and broccoli, are a good source of healthy carbs.
- Try bananas for a snack. Bananas are high in resistant starch, which is a type of healthy carbohydrate. Your body will digest the resistant starch slowly, which makes you feel full for longer. Have a banana for one of your snacks and add more carbs to your diet.[14]
- Eat whole grains. You can still have pasta and bread while you're working on your abs. You just have to switch to the whole wheat version of your favorites. Whole wheat products are full of healthy carbs, which keep you fuller longer and can help with digestion.[15]
- You can try whole wheat spaghetti with homemade tomato sauce for a healthy alternative on nights you want pasta.
EditWatching Your Liquid Intake - Drink plenty of water. Your body needs water to convert carbs into energy. It's important to make sure you drink enough water throughout the day to burn fat and maintain your muscles. You should be drinking 8 to 10 glasses of water per day. If you feel thirsty, drink water before you try anything else, including tea, coffee, and soft drinks.[16]
- You can also drink sparkling water and unsweetened tea and coffee.[17]
- Cut back on your alcohol intake. Drinking too much alcohol can prevent your body from losing fat, since your body will burn alcohol as energy before anything else. Cut back on how much you drink each day – try to stick to 1 to 2 drinks per day. You should also avoid mixed drinks – drinks like margaritas or drinks with mixers tend to have more sugar in them than wine or beer alone.[18]
- Drink ginger tea to reduce belly bloat. A bloated belly will cover up your abs, no matter how much work you've done. Make a simple ginger tea by adding ground or fresh ginger to a cup of boiling water. Then let it steep for a few minutes.[19]
- Peppermint and chamomile tea can help reduce bloating, too.
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| How to Take a Headshot Posted: 08 Jan 2018 08:00 AM PST If you're trying to make a career as a professional photographer, it's important to know how to take a good headshot. A headshot is a picture which mainly focuses on a person's face. Actors, models, and other performers use headshots when they are booking a client or signing with an agency, but you may be approached by other professionals who want to use their headshot on social media or in trade publications. By listening to your client, using the right camera settings and equipment, choosing flattering lighting, and doing a little minor editing, you'll get a great headshot the client will love. EditConsulting With the Client - Talk about expectations. Ask your client how they plan on using their headshots. The tone of the photo will depend on the type of image they want to project. A headshot for a model to take to an agency, for instance, should be very minimal, while an actor's headshot might show a little more personality, and you might choose an informal, relaxed setting with props for a small business owner who wants a picture for their website.
- Listen to the words they use to describe themselves. This will help you understand the tone they have in mind. Words like "professional", "approachable", "fresh", and "versatile" all convey different emotion. Think about how you can use your client's facial expressions and body language to bring their vision to life.
- Offer makeup and wardrobe suggestions. Some everyday makeup trends don't translate well to camera. Recommend clean, simple makeup that showcases the subject's natural appearance. Clothing should be simple, flattering, and non-distracting, and jewelry should be minimal.[1]
- Suggest colors that will complement the client's skin tone. For instance, subjects with medium or dark skin often look great in bold, bright shades that contrast with their coloring, while clients with fair skin might look best in a darker color.
- Recommend that your clients be comfortable. A photo shoot is no time for ill-fitting clothes or tight shoes. If your subject feels uncomfortable, it will show in the picture. Suggest that your client avoid clothes which made from scratchy or clingy materials.
- Tell your client to drink plenty of water. Hydration is important to giving skin a healthy glow. The subject should also avoid soda or alcohol and greasy, salty foods the days of the shoot, as these can make a person look bloated and tired. Instead, recommend that they eat a light, healthy meal beforehand so they'll have plenty of energy.[2]
- Choose the perfect time for the shoot. Try to find a day when the subject has plenty of free time. Being rushed on the way to or from the shoot might cause your client to feel stressed, and this can show in the final photograph.
- If you're shooting outside, think about the lighting at different times of day. Try to schedule the shoot for the first hour of the day after sunrise or the last hour before the sun sets. This is known as the golden hour because of the beautiful glow it gives to photographs.[3]
EditGetting Ready for the Shoot - Choose a simple backdrop. The focus should be on the client's face, not on what's behind them, so choose a plain backdrop. Opt for something in either a solid color or with a minimalist design. If you're shooting outside, use a wide aperture to blur the background.[4]
- Avoid wide-angle lenses. Lenses with wider angles can distort a person's face. Instead, use a lens with a narrow focus to slim your subject's face. Look for a lens with a large aperture and a small f-number.[5]
- An aperture of f/4 is good for natural light, while f/8 is usually best for studio lighting.[6]
- Set your camera's ISO at 100 and the shutter speed at 1/200th or 1/250th of a second. The ISO determines the sensitivity of the camera's sensor. A lower setting means less sensitivity to light and a finer grain in your photograph, which will help create a crisp image.[7]The shutter speed determines how much light is let into the photograph. The measurement indicates how long the shutter is open (1/250th of a second, for instance). Faster shutter speeds are good for capturing fast motion, while slower speeds are usually used for creative photography. Normal range is considered 1/30th to 1/250th sec.[8]
- Set your main light above and slightly to the left of your client. Using a reflector directly across from the main light will fill in shadows on the face, creating a soft, flattering appearance. Eliminate shadows on the backdrop by pointing a light behind the subject.[9]
- Diffuse the flash. Having the flash hit the face directly can be too harsh. Diffuse the flash by using a softbox or umbrella, or by bouncing the flash off of a nearby wall. This will cause the light the wash across the face in a more flattering way.[10]
EditShooting the Subject - Use an ice-breaker to make the client feel comfortable. If your subject feels nervous or self-conscious, it will show in the picture. Start with an ice-breaker, like making silly faces or standing in exaggerated poses.[11] Try this while you're shooting your lighting test.
- Be positive. Most people aren't used to having their pictures taken, so keep your tone encouraging, and keep the conversation going through the shoot.
- Try to capture what makes your client unique. Everyone has gestures and facial expressions which are unique to them. Animated expressions are best for headshots, so talk to your client about different topics to see what they're passionate about, then shoot the results.[12]
- Ask questions about what the subject likes to do in their free time, as well as their job, their family, and their pets. When you hit on a subject they seem interested in, ask them more about it. For instance, talk to a dog lover about which parks in the city are the most dog-friendly, or ask a music lover about any shows they've seen recently.
- Share funny stories from your photography experience to put your client at ease. Just be sure to never badmouth a former client - that always comes across as unprofessional!
- If the energy in the room seems to drop, suggest a wardrobe change or come up with a new pose to shake things up a little.
- Shoot from above the subject for the most flattering angle. In general, a top-down shot is the most flattering, as it eliminates the look of a double chin. Have the client tilt their forehead slightly forward, which strengthens the look of the jawline.
- In some cases, shooting up from the bottom can convey strength and authority. Practice a few shots to see if you can find the angle you like.
- Try sitting, standing, and leaning poses to see which look the most natural. Sometimes, subtle changes can make a big difference. Make slight adjustments to the subject's posture and the angle of their head as needed between shots.
- Folded arms can convey strength, but it can also look very stiff, especially in women. Try asking them to drop the shoulder closest to the camera for a more natural look.
- Action shots can demonstrate a person's profession. Show them holding a prop or acting out something they would do at work.
- Try turning the body to a 45 degree angle with the subject's head facing directly at the camera.
EditEditing the Photo - Print a contact sheet. This is a page with thumbnail images of the photos you have taken. Go over them with your client, and see which pictures you both agree are the best.
- Stick to minimal edits. You can change the white balance, tweak tones, and remove blemishes or stray hairs, but you don't want the finished product to appear too edited. A headshot should be an accurate representation of your client.
- Shoot your headshots in color unless your client asks for black and white. Black and white has become less popular for headshots in the past few years, but they are experiencing some resurgence, especially on social media. Ask your client what they prefer, and try different versions of the same shot to see which you like.
EditSources and Citations
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| How to Choose Toys for Children Posted: 08 Jan 2018 12:00 AM PST Choosing toys for children might seem simple, but there are a lot of factors to take into consideration. It's important to think about durability, pricing, safety, educational value, and, of course, fun! Choose plush toys and rattles for babies and musical instruments, stacking toys, and outdoor fun for toddlers. For preschool-aged children, select dress up clothes, blocks, crayons, and books. Older children will enjoy kites, bicycles, puzzles, and board games. EditPicking Toys for Babies and Toddlers - Choose stimulating objects for babies up to 1 year old. Look for toys that will engage developing senses, such as toys with bright colors, simple patterns, different textures, and squeaking or rattling noises. Plush toys with embroidered eyes, large stacking rings, rattles, and toys which allow babies to press buttons or sort shapes are all popular options.[1]
- Select tactile toys for children between 1 and 2 years old. At this age, children are learning to explore their world. Choose brightly illustrated books made of pasteboard or cloth, bathtub toys, unbreakable mirrors, or anything that makes noise.
- Choose toys that will allow babies to mimic the activities they see around them. Dolls, pretend kitchens, workbenches, and toy phones and tablets are always a hit![2]
- Look for musical instruments. Babies love to make noise, and playing instruments helps children learn cause and effect as well as develops their love of music. You can find simple musical instruments like drums, kazoos, xylophones, and keyboards at any toy store. Get down on the floor and show them how it works, and they'll be making beautiful music before you know it.[3]
- Try interactive indoor toys for children that are 2 to 3 years of age. Allow kids to get hands-on and stimulate their imagination with toys like play dough, large crayons, a pegboard with big pieces, brightly colored books with music, or a dollhouse. These are especially great options for a rainy day.[4]
- Buy dress up clothes. Toddlers love to play pretend. Look for clothes which will allow them to dress up as their favorite superhero, princess, or TV character. You can also think of different professions to help you come up with outfits, including police officers, astronauts, chefs, or nurses.
- Look for outdoor toys for children ages 2-3. It's never too early to encourage an active lifestyle. Sandbox toys, sidewalk chalk, sturdy cars and wagons, balls, bubbles, and sprinkler toys are all fun options.
EditSelecting Toys for Preschool-Aged Children - Pick toys which encourage artistic expression. Allow children to get creative with building blocks and interlocking plastic blocks, play dough, blunt scissors, large non-toxic markers and crayons, finger paints, and sewing cards.[5]
- Choose toys which connect children to the world around them. Look for toys which represent character your children are familiar with, like an action figure with their favorite superhero or a plush toy from their favorite cartoon.
- Look for skill-building toys for 4 to 5 year-old children. Kids this age enjoy playing with modeling clay, battery-operated toys, stencils, simple children's musical instruments, books, and 9-24 piece jigsaw puzzles.[6]
- Choose toys that can be shared with friends. Social development is very important between the ages of 3 and 5, so look for card and board games, puppets, construction toys, and other toys that kids can play with together. Encourage children to have playdates and to share their toys. [7]
EditSelecting Toys for Grade School-Aged Children - Pick toys that promote activity in kids ages five and up. Choose roller skates, children's cameras, sleds, kites, painting and drawing utensils, sewing materials, and uncomplicated tool sets. A bicycle is another great way to get kids outside and playing - depending on the size of the child, the wheels should be .[8]
- For older kids, look for toys that will get them involved in their environment. Try remote-controlled cars, drones, sidewalk chalk, science experiments, spy kits, telescopes, or anything else that will create memories.
- Buy toys which emphasize interaction in older children. Interactive games like jigsaw puzzles, board games, and dominoes allow bigger kids to play together.
- Choose hobby-helping toys for children between 8 and 12 years old. Select toys that coincide with a child's interests, such as arts and crafts materials, construction sets, electrical trains, models they can build themselves, musical instruments, or sports equipment. [9]
- Introduce kids to technology. As technology takes on a more important role in the future, children are exposed to digital media earlier and earlier. Look for educational video games, durable tablets, or mp3 players that you can easily control. [10]
- To protect your children and keep them from spending too much time on their new device, set rules (and stick to them!) about screen time, learn how to configure the parental controls, and monitor your child's online activity daily.
EditChoosing Safe Toys - Watch choking hazards. Babies like to put things in their mouths, so stay away from toys with detachable small parts and glass or button eyes, which can come loose and become lodged in the throat.
- Avoid sharp edges. Children are apt to run with their toys, and anything sharp can cause deep lacerations if they take a tumble.
- Don't give children heavy toys. Children often overestimate their ability to pick up heavy or large objects. Dropping something heavy on themselves can cause serious injury, including broken bones.
- Stay away from toys with small magnets. Even strong magnets can be pulled apart and swallowed. This can pose a choking hazard and can even lead to digestive tract injuries leading to surgery.[11]
- Skip the explosives. Children should not be given anything which might ignite, including fireworks or chemistry sets. Even under supervision, these can create a dangerous situation which could get out of hand quickly.
- Don't buy weapons for children. Even if they seem harmless, children can be seriously injured by BB guns, air rifles, darts, arrows, boomerangs, and paintball guns.
- Check for lead paint and other toxic materials. Regulations today restrict the use of these dangerous materials in children's toys, but this hasn't always been the case, so it's especially important to research vintage toys before you give them to children.
- Buy protective gear. If you give your child a tricycle or bicycle, remember to buy protective gear, such as helmets and knee and elbow pads.
- Give the toys to your children enthusiastically. Sit down with your child so you can play with the new toy together. This will teach your child that you are interested in their world.
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