| How to Share Folders on Dropbox Posted: 24 Mar 2018 05:00 PM PDT This wikiHow teaches you how to share a Dropbox folder with another person via email. Sharing a Dropbox folder with another person will allow them to view and edit the folder's contents from their own Dropbox account. You can share Dropbox files with people on both the Dropbox website and the Dropbox mobile app. EditOn Desktop - Open Dropbox. Go to https://www.dropbox.com/ in your browser. This will open your Dropbox account if you're logged in.
- If you aren't logged into Dropbox, click Sign in in the upper-right side of the page, then enter your email address and password.
- Click . It's a tab on the left side of the page. Doing so will open a list of your Dropbox files.
- Select a folder. Click the checkbox to the left of a folder that you want to share. The folder will be selected.
- Click . It's a button on the right side of the folder's name. Doing so opens a new window.
- Enter an email address. Type the email address of the person with whom you want to share the folder into the text field near the top of the window.
- You can add multiple email addresses by pressing the Space key between email addresses.
- Select an editing level. By default, the person with whom you share your folder will be able to view and edit its files. If you just want them to be able to view the folder's contents, click the Can edit drop-down box, then click Can view in the drop-down menu.
- Enter a message if you like. You can enter a message for your recipient (e.g., instructions on how to use the files in the folder) in the main section of the window, but doing so is optional.
- Click . It's a blue button at the bottom of the window. This will share your folder with your recipient. If they have a Dropbox account, they'll be able to open it in their account.
- If your recipient doesn't have a Dropbox account, they'll need to create an account first.
EditOn Mobile - Open Dropbox. Tap the Dropbox app icon, which resembles an open box on a blue or white background. This will open your Dropbox Home page if you're logged in.
- If you aren't logged into Dropbox, enter your email address and password to log in.
- Tap . It's a tab at the bottom of the screen. Doing so will open a list of your files and folders in Dropbox.
- On Android, this tab is on the left side of the screen. You may first have to tap ☰ in the upper-left corner of the screen to view it.
- Find a folder. Look for the folder that you want to share with someone.
- Tap . It's below the folder that you want to share. Doing so opens a menu.
- On Android, tap ⋮ to the right of the folder instead.
- Tap . This option is in the menu. Tapping it opens a pop-up window.
- Enter an email address. Tap the "To" text field near the top of the screen, then type in the email address of the person with whom you want to share the folder.
- You can add multiple email addresses by tapping the Space key between email addresses.
- Select an editing level. By default, the person with whom you share your folder will be able to view and edit its files. If you want your recipient to be able to view the files but not edit them, tap Can edit, then tap Can view and tap the "Back" button in the top-left corner.
- Enter a message if you like. If you want to add a message (e.g., instructions on what to do with the folder),
- Tap . It's in the top-right corner of the screen. Doing so will share the folder with your selected recipient. If they have a Dropbox account, they'll be able to open it in their account.
- On Android, you'll tap the paper plane icon here instead.
- If your recipient doesn't have a Dropbox account, they'll need to create an account first.
- Dropbox will allow you to store up to 2 gigabytes of information for free, after which point you must pay a monthly fee for additional storage (or delete files to make room).
- Once a folder is shared with Can edit permissions, recipients can download and use the files in the folder as they please.
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| How to Lose Fat With Weights Posted: 24 Mar 2018 09:00 AM PDT If you want to get rid of stubborn body fat, adding strength training to your exercise regimen can help. To start losing fat, create a consistent weekly routine to build muscle and burn calories. One effective way to lose fat is doing compound exercises, which will work out multiple muscle groups at once. Keep in mind that to lose fat, you must ultimately burn more calories than you eat. Thus, you should also incorporate other healthy weight loss practices into your life. EditCreating a Strength Training Regimen - Work out your entire body 2 or 3 times a week. Do not lift weights too often, or you could injure yourself. Your muscles need time to repair after a session of lifting weights. Generally, 2 days of rest in between weight-lifting sessions will give you enough time to rest and repair before you use weights again.[1]
- When you do work out, go with compound strength training exercises for an effective way to lose fat. These are exercises that work out multiple muscle groups at once.
- Pick the right weight for your goals. No matter what type of weight you choose, you will burn calories. That said, if you want to build muscle, you should choose heavier weights. Pick weights that are heavy, but not so heavy that you can't complete a full set. If you want to build endurance, go for lighter weights.[2]
- If you are using heavier weights, you should do fewer repetitions to help you build muscle. Doing 6-12 repetitions in a set is a good guideline.
- If you are using lighter weights for endurance, do more repetitions in a set. Aim for 12-15 repetitions per set.[3]
- Repetitions (or reps) are the number of times you repeat an exercise. A set contains a certain number of repetitions that you do before you rest.
- Rest for a minute or less between each set. Resting allows you to catch your breath, but if you are trying to lose weight, avoid resting for too long. Keep your breaks to no more than a minute. If you need longer to rest, your weights may be too heavy.[4]
- Work on form rather than speed or weight. To get the most out of weight lifting, you need to make sure you have proper form. When learning a new technique, practice with no weights first to master the form. Improper form can lead to injuries, and it will reduce the benefits you receive from lifting weights.[5]
- Use online videos, bodybuilding blogs, and sports training websites to help you learn the proper form of any move you want to learn.
- At your gym, you can ask for a personal trainer to teach you the proper form of new exercises.
- Increase your weights over time. As time goes on and you get stronger, you can increase the weights that you lift to help build more muscle and burn more fat. Gradually add on weight in increments to make sure that you don't overdo it.[6]
- Add cardio to your routine to burn more calories. Lifting weights can help you build muscle and burn calories, but cardio is still useful when trying to lose fat. There are many ways that you can incorporate cardio into a weight-lifting routine. Choose a program that works for you.[7]
- Start your workout with a 10-minute run on the treadmill, bike ride, or elliptical session. At the end of the workout, do another 10 minutes to cool down.
- Do 5 minutes of cardio in between weight lifting sets. Jump on the treadmill, elliptical, or stationary bike.
- Do a full 30-45 minute cardio routine 2-3 times a week. Do these on days when you don't lift weights.
EditDoing Compound Exercises - Try deadlifts to exercise your glutes, hamstrings, and quads. Stand straight with your feet slightly apart. Hold a dumbbell in each hand, with your palms facing towards your body. Slightly bend your legs, lowering the weights down in front of your body until they reach your knees. Slowly rise back to a standing position.[8]
- Do about 2-3 sets of 6-12 reps each if you are using heavier weights and 12-15 repetitions if you are using lighter weights.
- Do a bench press to strengthen your chest, front shoulders, and back. Lie back on a bench and position yourself under a racked barbell. Plant your feet flat on the ground. Arch your back slightly to keep a neutral spine. Grip the bar tightly and push up to remove the bar from the rack. Slowly lower the bar towards your chest before pushing up again.[9]
- Do 2-3 sets of 6-12 repetitions each if you want to build muscle. Aim for 2-3 sets of 12-15 reps if you want to work on endurance.
- Perform dumbbell rows to help your abs, shoulders, back, and biceps. Stand with your feet shoulder-width apart. Grasp a dumbbell in each hand, with your arms straight down in front of your body. With your knees slightly bent and your back straight, lean forward while keeping your abs tight and your chest facing down. Bend your elbows to pull the dumbbells up until your shoulders squeeze together. Hold for a second before slowly lowering them back down.[10]
- With heavier weights, repeat this exercise 6-12 times for 2-5 sets. If you use lighter weights, go for 2-3 sets of 12-15 repetitions.
- Do a single-arm dumbbell press to work your arms and shoulders. Hold the dumbbell at shoulder height with your arm bent. This is the starting position. Slowly extend your arm up until it is straight. Keep your shoulder down while you do this; do not lift it towards your ear. Hold this pose for a second before slowly lowering it down to starting position.[11]
- With heavier weights, repeat this exercise 6-12 times on each arm for 2-5 sets. With lighter weights, do 2-3 sets of 12-15 reps for each arm.
- Add dumbbells to squats for a good lower body workout. Hold a dumbbell in each hand. Stand with your feet shoulder-width apart. Lower yourself by bending your knees, but keep your back straight. Your knees should be straight over your toes. Once your thighs are parallel to the ground, rise back up slowly to a standing position.[12]
- You can hold the dumbbells straight out in front of your or straight down your sides. Don't move your arms as you squat.
- Do 2-3 sets of 6-12 repetitions if you are using heavy weights. Aim for 2-3 sets of 12-15 reps if you are using light weights.
- Squats will work your glutes, hamstrings, quads, and adductors.
- Hold dumbbells while doing lunges to help your thighs and glutes. While standing, hold a dumbbell in each hand. Step forward with 1 leg while keeping the other leg back. As you do this, lower your hips towards the floor. Your knees should be bent at 90-degree angles. Move your legs back into a standing position.[13]
- Do 2-3 sets of 6-12 repetitions with heavy weights or 2-3 sets of 12-15 reps with light weights.
EditBurning Fat and Calories - Track the calories that you eat using a weight loss website or app. Use an online calorie tracker like SuperTracker or an app like My Fitness Pal to watch what you eat each day. Record how many calories are in each serving of food or drink. Also add the number of calories you burned from exercise.[14]
- To lose fat, you must burn more calories than you eat. You need to burn 3,500 calories to lose of fat. To make this more manageable, aim for a calorie deficit of 500 calories a day.
- Keep in mind that muscle weighs more than fat. As you build muscle, you may become heavier, but you may still be losing fat.
- Get enough protein in your diet to support building muscle. Protein can help you build and maintain muscle, but your diet shouldn't be more than 35% protein. You should eat about .37 grams of protein for every of body weight. Protein-rich foods include eggs, meats, fish, and cottage cheese.[15]
- For example, you might eat scrambled eggs in the morning, a peanut butter sandwich for lunch, and grilled chicken for dinner.
- Eat complex carbohydrates to give you energy. Carbohydrates can give you energy while you lift weights. The best carbs are complex carbs, which also give you fiber, vitamins, and minerals. Complex carbs include whole grains, oatmeal, lentils, and beans. Avoid simple carbs, like sugar, baked goods, white rice, pasta, and soda.[16]
- Carbs should make up between 45-65% of your diet.
- Choose unsaturated fats to store energy for your muscles. Fats should make up 20-30% of your diet. Look for healthy fats (known as unsaturated fats), such as olive oil, fish, nuts, and avocados. Avoid saturated fats, like fried food, margarine, and fatty meats.[17]
- Use body fat measurements to track your progress instead of a scale. Muscle weighs more than fat. If you build muscle, you may weigh more, even if you are shedding fat. Body fat measurements are a better way to check your progress. Some common measurements include:[18]
- Using body calipers at home or at a gym.
- Using a body fat scale or monitor at a gym or doctor's office.
- Undergoing water displacement at a large hospital or health facility.
- Getting a DEXA scan from a doctor or health spa.
- You cannot target fat on certain areas of your body with exercise. The only way to lose fat in one area is to lose fat overall.
EditRelated wikiHows EditSources and Citations __
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| How to Wash High Windows Posted: 24 Mar 2018 01:00 AM PDT Cleaning high windows can be tricky, especially if they are above a sloped area or in a hard to reach spot. High windows also tend to get very dirty, especially if they have not been wiped or washed in awhile. Though you can hire a professional to wash high windows, doing them yourself can save you money and give you the satisfaction of maintaining them on your own. By using an extendable pole on a day that is not too sunny or hot, you can have clean, streak-free windows in no time. EditRemoving Dust - Set up a ladder under the window at a safe angle. Chances are the high windows have not been cleaned in awhile, so they will likely have dust, dirt, and debris on the the frames that needs to be removed. Make sure the ladder is at a safe angle by standing with your toes against the feet of the ladder on the ground and stretching your arms out in front of you, towards the ladder. Your fingertips should be able to touch the rungs of the ladder easily.[1]
- You should also ensure that the ladder always hits your hip area or midsection when you are on it so you have enough balance and support to stand on it safely.
- If you do not own a ladder, you can borrow one from a friend or rent one at your local hardware store.
- Wipe the windows down with a handheld vacuum or a wet cloth. The vacuum will be useful for animal droppings, spider webs, and thick dust. A wet cloth may be enough if there is just a light layer of dust or dirt on the windows.[2]
- Never lean out of a high window from the inside to clean the windows. This can put you at risk of falling out of the window. You should also be on the outside of the windows on a stable ladder when you clean them.
EditWashing the Windows - Get an extendable pole with an attachment head. The best tool for cleaning high windows is a pole that extends at least . The pole will have a locking device so you can lock it at the length you need, as well as a head that you can attach a squeegee or stripper washer to. Look for extendable poles at your local hardware store or online.[3]
- Get a pole that extends just enough for you to reach the windows with a little length to spare. A pole that is too long can be difficult to maneuver as you clean.
- Avoid using a ladder to wash the windows, as this can be dangerous, especially if the window is above an area with a slope or uneven ground.
- Buy a strip washer at your local hardware store. A strip washer is a flat, fuzzy brush that will allow you to clean the window properly. The strip washer will have a small hook or piece at the bottom that fits snugly into the attachment head on the extendable pole.
- You may buy a few strip washers to have on hand, as they can become worn down over time.
- Use a squeegee with a rubber blade for the best clean. A squeegee is a must for cleaning high windows effectively, as it allows you to move the cleaning solution on the window glass without causing streaks.[4]
- A squeegee with a replaceable rubber blade is even better, as this allows you to reuse the squeegee and replace the blade once it starts to wear out.
- A combination squeegee that has a rubber blade on 1 side and a strip washer on the other may also be a good option if you do not want to have to switch between 2 heads.
- Place the strip washer in the bucket of cleaner to soak for 1-2 minutes. Put a few squirts of mild cleaning detergent and soap in a bucket. For a natural option, you can use 1 part white vinegar to 10 parts water. Make sure the fuzzy head of the strip washer is completely submersed in the cleaning solution.[5]
- If you are using a combination squeegee that has a strip washer side, place it in the bucket with the strip washer side face down in the cleaner.
- Extend the pole and attach the strip washer. Make sure you lock the pole into place so it is long enough to reach the high window. Take the strip washer out of the bucket and attach it to the pole. Most extendable poles will have a tapered fit so you can pop the strip washer on and off easily.[6]
- The strip washer should be wet but not soaking or dripping too much. You may need to shake excess water off the strip washer before you attach it to the pole so it is not too wet.
- Clean the window from the bottom up. Move the strip washer from the bottom corner upward in a smooth, even stroke, reaching as high as you can on the window. Bring the pole back down to the bottom and move it back up again next to the area you just wiped. Try not to go over the same area twice.[7]
- Continue to do this until you have spread the cleaning solution across the entire window from bottom to top.
- If the window is very tall or wide, flip over the strip washer to distribute the cleaning solution on the entire window.
- Remove the strip washer and attach the squeegee to the pole. Bring the pole back down to the ground and pop off the strip washer. Place it in the bucket of cleaning solution to soak. Take the squeegee and place it on the pole, attaching it snugly.[8]
- The squeegee should be dry to start and completely clean. If you are using an old squeegee make sure there is no dirt or debris on it before you use it.
- Wipe the cleaning solution off with the squeegee. Position the squeegee in the top corner of the window and bring it down to the bottom of the window in 1 even stroke to remove the soap on the window, as well as any dirt or debris. Apply even pressure as you bring the squeegee downward.[9]
- Clean the squeegee off with a cloth between wipes. Once you have made 1 horizontal stroke downward with the squeegee, bring it back down to the ground and use a lint-free cloth to wipe off the soap and dirt on it. Do this each time you clean 1 area of the window, as you do not want to spread the soap or dirt on the squeegee around on the window.[10]
- You can also place the squeegee in the bucket of water for a few seconds and then wipe it off with a cloth if it is very dirty.
- Squeegee the window until all the soap is removed. Continue working in horizontal strokes from the top to the bottom of the window, wiping the squeegee off with a cloth between swipes. Make sure all the soap has been removed on the window before moving on to the next 1.[11]
- Always apply the cleaning solution with the strip washer and remove it with the squeegee as you clean each window. This will ensure there are no streaks on the glass and that you give the window a good clean.
EditDrying the Windows - Remove excess water with a dry strip washer on the extendable pole. If you get water or soap on the window frames, make sure you remove it before it can dry. Excess water can damage frames made of wood. Place a dry strip washer on the pole and use it to wipe up the water so you do not need to use a ladder.[12]
- Wipe excess water with a ladder and a rag if you do not have a dry strip washer. Get a dry rag or cloth and dab any water on the frame to remove it. Make sure the ladder is positioned safely so you are not in danger of falling.
- Allow the windows to air dry overnight. The windows should dry overnight as long as it does not rain. Check the windows in the morning to ensure they are clean and streak-free.[13]
- If you missed any spots on the window, use the strip washer and the squeegee to clean them.
- Wash high windows at least 1-2 times a year so they stay clean and shiny. With enough practice, you should be able to wash high windows quickly and efficiently in an afternoon or only a few hours.
EditThings You'll Need - Extendable pole
- Strip washer
- Squeegee
- Mild cleaning detergent and water
- White vinegar and water
- Lint-free cloth
EditSources and Citations
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