| How to Transform Your Body Posted: 14 May 2019 05:00 PM PDT Transforming your body helps you live a healthier life and get fit. When you want to change how you look and get healthier, all it takes is adjusting your daily exercise and eating habits. To know how many calories you need to have or burn each day, you first need to find your basal metabolic rate (BMR). Make sure you have an achievable goal when you start your routines so you're set to succeed. When you're finished, your body will look trim and you'll feel stronger! EditSetting a Goal - Make a specific and attainable goal for what you want to accomplish. When you start thinking about transforming your body, make sure to specify the end goal of your fitness routine. Choose whether your goal is to lose a specific amount of weight or to gain a certain percentage of muscle. Write the goal down so you're more likely to stick to it.[1]
- For example, your goal may be to lose or gain 5% muscle mass.
- Talk to your doctor about your weight loss goals to see if they have any comments or concerns.
- Different goals, such as running a marathon or powerlifting, require different body types and training strategies. Make sure you have smaller goals that work toward what you want to achieve overall.
- Give yourself a reasonable deadline to reach your goals. Transforming your body can take some time to fully achieve, so set short and long term goals for yourself. As long as you work hard, you can usually burn of fat or gain of muscle per week.[2] Set your timeframe to follow how many pounds you can burn each week.[3]
- For example, if you wanted to lose , you can set your goal between 5-10 weeks. If you wanted to gain of muscle, set your time frame for 6-12 weeks.
- Gaining muscles mass is easier when you first start training, but becomes more difficult over time.
- Your age and body type can affect how fast your muscles develop while you're training. People who are younger can develop muscles faster than someone in their 40s or 50s. total, then work toward losing at a time.}}
- Keep a food diary to track your meals and caloric intake. Write down everything you eat for each meal throughout the week. Don't forget to include any snacks or drinks you have. When the week is finished, look up how many calories you had for the week so you know your average daily intake.[4]
- Make sure to write down specific portion sizes to see where you're overeating.
- Many apps are available to help you track your daily intake and nutrition.
- Use a fitness app to hold you accountable for your goals. Many phone apps let you track your goals and send reminders to help you achieve them. Download a few apps to try and put in how much weight you'd like to lose. Use the app to track your diet, log your workouts, and see how close you are to your goal.[5]
- Some free apps that you can try are MyFitnessPal, Fitbit, and Lose It!
- Calculate your BMR to know how many calories you need each day. Your basal metabolic rate, or BMR, is the number of calories your body burns on its own in order to function. Measure your height in inches and your weight in pounds and use an online calculator to find your BMR. If you want to lose weight, you need to consume fewer calories than your BMR, but if you want to gain muscle, you need to eat slightly more than your BMR.[6]
- You can calculate your BMR with an online calculator here: http://www.bmrcalculator.org/.
- Your BMR is also affected by how active you are during the day.
- BMR readings can be inaccurate since they're based on just your height and weight and don't take your bone structure into account.
EditWorking to Lose Weight - Eat 500 fewer calories than your BMR each day to lose weight. The only way to lose weight and burn fat is to eat fewer calories than you use every day. Instead of having 3 large meals throughout the day, try intermittent fasting to help curb your hunger and control your caloric intake. Choose a 12-16 hour period of time each day where you don't eat, such as overnight between 8 PM and 8 AM the next day.[7]
- For example, if your BMR is 2,000 calories, then aim to eat about 1,500 calories each day.
- Use a calorie-counting app to help determine what you can eat each day.
- Avoid overeating by only consuming the portion sizes listed on the food's packaging.
- Choose foods high in unsaturated fat and protein. Incorporate good sources of lean protein into your diet, such as tofu, beans, chicken, eggs, and fish. Avoid using butter or other saturated fats in your diet. Instead, have nuts, avocado, and olive oil to help keep your meals healthy.[8]
- If you enjoy eating butter, you might replace it with vegetable oil butter.
- Avoid processed snacks or fast food since they may have hidden sugars and fats. Look at the nutrition labels on all the foods you buy to see if they are good for you.
- Look for lean recipes online or through weight-loss apps.
- Reduce the number of simple carbs you eat. Simple carbs include white bread, white rice, and baked goods like cookies. Simple carbs are easier for a body to break down and contain simple sugars that can make you gain weight. Instead, try whole grain bread, brown rice, oatmeal, or quinoa with your meal to help your body feel less hungry over time.[9]
- Vegetables and fruit are also great sources of complex carbs.
- Cut sugar from your diet. The sugars in sweets can turn into fat over time, so it's best to cut them out as much as possible while you're losing weight. If you feel a craving for sugar, try having a piece of fruit instead. Once you cut sugar out of your diet, you'll start seeing results quickly.[10]
- Avoid sugary drinks, like sodas and fruit juices, and replace them with water instead.
- Opt for fresh fruit and vegetables. Vegetables and fruits contain natural sugars and complex carbs, which make a healthy alternative to sweets. When you have breakfast, eat a piece of fruit, like an apple or banana, to start your day off. Try incorporating more nutritious vegetables, such as spinach, cauliflower, and brussel sprouts, into the rest of your meals.[11]
- Avoid drinking fruit juices since they're sugary and don't have the same nutrients as eating a piece of fruit.
- Bring a piece of fruit with you as a snack to avoid buying any junk food.
- If you get easily tempted by snack foods in vending machines, don't bring any cash with you to use on them.
- Drink water every day. Stay hydrated throughout the day to keep your body functioning properly and to get rid of excess sodium in your body. When you're hydrated, you'll feel more energetic and less hungry if you're having a craving. Make sure to drink water each day to keep your body healthy.[12]
- Make sure to drink water during and after an intense workout when you're sweating.
- Start weight training at least 3 times a week. While lifting weight adds muscle mass and may make you heavier, lean muscle burns more calories while you're resting. Start with lighter weights and a high rep count to strengthen your connective tissues so you can safely build and tone your muscles. Weight train every other day and target a different muscle group each time.[13]
- Once you start feeling comfortable with the weight or number of reps you do, try increasing the weight or doing more reps for each set.
- Spread your workouts throughout the week rather than doing them over consecutive days. Leave at least 1 day between each of your weight training workouts.
- Do cardio routines 5-6 times each week. Cardio workouts help burn calories and keep your heart healthy. Include exercises such as running, jumping rope, and swimming. On most days of the week, aim to do a 30-45 minute cardio workout to burn fat.[14]
- Set aside 1 rest day during the week so your body has time to relax.
- Use cardio as a short warm-up to a heavier workout, such as a 10-minute jog before a weightlifting routine.
- Try interval training workouts to burn calories fast. High-intensity interval training increases your calorie burn by alternating between high intensity bursts and recovery periods. For instance, after warming up, you might sprint for 1 minute, then walk for 2 minutes, repeating for a full 20-minute workout. This type of workout can help your body continue to burn fat for the next 24 hours.[15]
- Make sure your body is warmed up before you start interval training or else you could stress or damage your muscles. Additionally, cool down after your workout to slowly bring down your heart rate.
EditBuilding and Toning Muscle - Consume up to 500 more calories than your BMR daily to build muscles. Muscle growth requires a surplus of up to 500 calories each day or else your workouts won't help you gain muscle mass. Only eat a small surplus of calories or else you could start gaining body fat. Track how many calories you eat using a phone app or a food diary.[16]
- If you're overweight and want to build muscle, aim to eat fewer calories to lose weight first.
- You may want to slowly increase your calories so you can figure out how many you need to eat to get the results you want. If you eat too many added calories, you'll gain fat.
- Eat 0.8 g of protein for every of body weight. Protein is an important part of your diet since it helps build lean muscles. Eat foods like chicken, fish, yogurt, and beans to help reach your daily protein goal. Eat the protein soon after you complete a workout to get the best benefits.[17]
- For example, if you weigh , then you should consume 120 g of protein daily.
- Enjoy complex carbs rather than simple ones. Simple carbs, such as white bread and baked goods, are easy for your body to break down so they don't give you many benefits. Instead, try eating whole grain bread, brown rice, and quinoa that are more complex. These take time for your body to break down, so they're more satisfying.[18]
- You can also find complex carbs in many types of fruits and vegetables, like cauliflower and spinach.
- Avoid or cut back on alcohol because it has calories with little nutritional benefits. Additionally, it can slow your metabolism, impair your judgement, and lower your self-control.
- Perform strength training exercises 3-4 times per week. Plan workout sessions that are between 30-45 minutes long, focusing on your upper body one day and your lower body the next. Do your strength training exercises every other day so your muscles have a chance to rest and relax.[19]
- Make sure to use a weight you're comfortable with when you're lifting. The weight should be low enough where you can finish all of your reps but high enough so it's challenging.
- Increase the weight and number of reps when you start feeling comfortable with your routine.
- Choose exercise routines to target specific muscle groups. Each day you do strength training, select a different muscle group to focus on during your workout. This prevents certain muscles from getting overly fatigued and strengthens your entire body. When you finish a workout, make sure to stretch the muscles you used to prevent tightness and increase flexibility.[20]
- Do cardio exercises 5-6 times per week. Do cardio sessions most days to burn fat and stay toned. Try going for a jog, running on a treadmill, or riding a bike to burn calories and develop healthy habits. Aim to do 30-40 minute cardio sessions each time you work out.[24]
- Give yourself at least 1 rest day each week so you give your body time to recuperate.
- It's safe to do cardio and strength training workouts on the same day.
- Join a fitness class to follow along with group routines. Many recreational centers offer fitness classes that you can join. Look for a class you're interested in, such as Zumba, CrossFit, or kickboxing, and see if they have a free class session that you can try. Once you find one you like, join the class so you can be around other people and have fun working out![25]
- If you don't want to join a class, you may be able to find similar workout routines online.
- Practice yoga to help tone your body. Yoga is a great way to help you stay flexible and builds your muscle endurance. Start with a 15-30 minute routine of simple poses so you get used to the positions. When you start feeling comfortable with the poses, incorporate more difficult ones into your routine.[26]
- Watch videos online to follow along with a virtual instructor.
- Maintain your healthy routine to keep your body in shape.
- Consult with your doctor before setting any large weight loss goals to see if they have any concerns.
EditReferences
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| How to Make an Egg Wash Posted: 14 May 2019 09:00 AM PDT Applying an egg wash is one of the easiest ways to make your baked goods really stand out. For a basic egg wash, whisk 1 whole egg with up to of water, cream, or milk. Brush the egg wash over the food just before you bake it or use the egg wash to seal pastry together. If you'd like to use an egg wash substitute, you can use olive oil, egg replacements, or plain milk products. Whatever you choose to use, it's simple to adjust the egg wash so you get great results. EditIngredients - 1 whole egg
- to milk, heavy cream, or water
Makes enough egg wash for 1 loaf of bread or pie EditWhisking the Egg Wash - Crack the egg into a small bowl. You can use any type of egg and any sized egg. Keep in mind that a jumbo chicken egg will make more egg wash than a small chicken egg or quail egg.
- If you want to make a dark egg wash, use just the yolk and a pinch of salt. The salt will liquefy the yolk so it's easier to spread.
- Add of liquid. You can use water, milk, heavy cream, or soy milk according to your preferences. The liquid thins the egg yolk so it won't dry your pastry out and cause it to crack in the oven. If the egg wash looks too thick, you can thin it out with another to of liquid.[1]
- Keep in mind that each liquid will give you a different look. For example, water will give a matte appearance while milk and cream give shine.
- Whisk the egg wash until it's combined. Hold a whisk or fork and use your wrist to beat the egg and liquid in a circular motion. Whisk the egg wash for up to 10 seconds so the yolk is well blended and mixed with the white.
- Avoid whisking the egg wash until the egg foams.
- Whisk in any additional items according to your needs. You can whisk a few pinches of spice such as nutmeg or cinnamon, if you want the egg wash to have a darker color with a hint of flavor. Add a few dashes of salt if you want a shiny surface or stronger binding for pastry.[2]
- Thin the egg wash with more liquid, if necessary. If you are glazing something that is going to expand a lot such as puff pastry or bread, mix in another to of liquid to prevent cracking as the pastry expands.[3]
EditSelecting an Egg-Free Alternative - Use plain half-and-half or heavy cream. If you'd like to leave the egg out of the wash, you can still add golden color to your baked goods. Brush half-and-half or heavy cream on your baked goods for a matte finish.[4]
- Keep in mind that the heavy cream is more likely to crack as it expands.
- Brush olive oil instead of egg wash. Olive oil is a good vegan substitute for egg wash. Just brush pure olive oil directly on your bread or baked goods. While olive oil will give your baked goods a little shine, it may give a faint olive oil flavor so avoid brushing it on sweet baked goods.[5]
- For another vegan egg wash, mix a few teaspoons of water with soy powder.
- Use a commercial egg substitute. Buy a vegan egg replacement or purchase an egg substitute that's made with egg whites and thickeners. If you're using a liquid substitute, brush it directly on the baked goods. If you're using a powder, mix a little water into the powder so it's spreadable.[6]
EditUsing the Egg Wash - Brush the egg wash over your bread. Dip a pastry brush into the egg wash or egg wash alternative. Spread it evenly over the top of the bread, but avoid using so much that the egg wash runs down the sides. This could cause the bread to stick to the pan. Score the bread and bake it as directed.[7]
- If a lot of egg wash puddles near the bottom of the bread, you'll have bits of cooked egg stuck to the loaf.
- Spread egg wash over the bottom of an unbaked pie crust. To prevent soggy bottom crusts, brush the egg wash over the unbaked pastry before you add the filling. As the pie cooks, the egg wash will cook and prevent liquids in the filling from soaking into the bottom crust.[8]
- Seal the edges of pastry with egg wash. If you're making puff pastry, cooking turnovers, or baking sandwich cookies, brush egg wash along the edges on 1 side of the pastry. Fold or place the top layer over pastry over the washed edges and press down gently. The egg wash will keep the pastry stuck together.[9]
- If you'd like the pastry to be pale and crisp, consider making an egg wash with just the egg white and water.
- Cover the top of the baked goods. Once you've filled your pie, assembled your rolls, or made your croissants, brush the tops with egg wash. Bake the items immediately to get the best finish on them. Try brushing an egg wash on top of:
- Bread and rolls
- Pastries and danishes
- Pie
- Meat pies such as pasties, empanadas, and shepherd's pie
- Puff pastry hors d'oeuvres
- Cut-out cookies
- Use the egg wash to secure seeds, sugar, or pastry. If you plan on decorating your food, brush it with egg wash and then sprinkle the embellishments on top. The egg wash will hold the decorations in place.[10]
- For example, brush a pie with egg wash and sprinkle coarse sugar on top. If you're baking bread, scatter sesame or poppy seeds over the wash.
- If you want to lay decorative pastry pieces on top of pastry, brush a little egg wash on the decorations before setting them in place.
- If you have leftover egg wash that is not contaminated with raw meat or fish, you can cover the bowl and store it to make breakfast the next day.
EditThings You'll Need - Whisk or fork
- Small bowl
- Pastry brush
- Measuring spoons
EditRelated wikiHows EditReferences EditQuick Summary
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| How to Relieve Ear Pain at Night Posted: 14 May 2019 01:00 AM PDT Earaches can keep anyone up at night, and it's painful and frustrating when you or your child are suffering from one. It's important to have a doctor diagnose and treat the root cause of the earache as soon as possible to help speed up the recovery process. Most earaches will clear up within 2-3 days, but in the meantime, you can ease the pain with warm compresses and over-the-counter medications as needed. However, if your ear pain doesn't clear up or it's accompanied by other symptoms, you may need to see a doctor to make sure something else isn't wrong.[1] EditEasing the Pain without Medication - Put a warm washcloth over the affected ear. Run a washcloth under warm water. Wring out the excess water from the cloth and lay it over your ear. The warmth from the water will provide some relief.[2]
- Re-warm the washcloth as often as needed.
- Place a cool washcloth over your ear if warmth doesn't work. Warm or cool compresses can both help relieve pain, so if one isn't working, try the other. For a cool compress, dip a washcloth in cold water and wring it out. Lay it over the ear and leave it there to help with the pain.[3]
- You can re-wet the washcloth as needed.
- You can also use ice wrapped in a washcloth. However, do not leave ice on for more than 20 minutes. You can leave cool compresses made with just water on as long as you want.
- You may find that alternating heat and cold is helpful.
- Avoid secondhand cigarette smoke if you or your child has an earache. Cigarette smoke decreases the ears' ability to drain fluid, which can make earaches and infections worse. Ask smokers to go outside if anyone in your household has an earache.[4]
- This tip is also helpful for preventing earaches.
- Prop your head up with a few pillows. Sleeping a bit more upright may help the fluids drain, relieving pressure. Simply put an extra pillow or 2 under your head or lift your child's head up the same way.[5]
- Only do this if your child is old enough to use pillows.
- Try a gentle massaging motion for tension-related earaches. Sometimes, earaches arise due to tension headaches. Massaging the area behind the ear may help. Place your fingers just behind your ear and rub down toward the back of your neck. Then, repeat the same downward motion as you go under your ear, eventually moving to just in front of your ear.[6]
- This motion may help drain fluids.
- It may also provide relief when earaches arise from conditions like temporomandibular joint and muscle disorders.[7]
- Suck on a piece of hard candy or a cough drop. Eating something using a sucking motion can relieve pressure in your ears. Older children can also suck on hard candy for pain relief. For younger kids, try a pacifier or even a bottle or breast.[8]
- Keep in mind that hard candies are a choking hazard for children, particularly under the age of 7. If your children are under 7, you might try something else that uses a sucking motion, such as a popsicle before bed.
EditUsing Medication - Try acetaminophen or ibuprofen to help relieve pain. Use these over-the-counter medications to help ease earaches by taking them or giving them to your child at bedtime. If you're treating a child, make sure to give them the children's version and always read the package to give the child an appropriate dose.[9]
- Avoid giving aspirin to kids as it puts them at risk for Reye's Syndrome. Also, don't give ibuprofen to babies under 6 months.[10]
- Always talk to your doctor before starting a medication.
- With many pain relievers, you can give another dose in 4 hours, so check the package.
- Medicate with ear drops if your doctor recommends them. To use analgesic or pain-relieving ear drops, lie down on your side or have your child lie down with the affected ear facing up. Place the dropper just above the ear canal and drip a few drops in. Stay in this position for a few minutes to give the ear drops a chance to sink in.[11]
- These typically are prescribed for the pain, though some may have antibiotics in them.
- Ear drops are available over-the-counter, but you should talk to your doctor first before using them.
- Give a full round of antibiotics if prescribed by the doctor. Antibiotics will help clear the infection if it's bacterial, relieving pain. If you've already seen a doctor who's given you or your child antibiotics, make sure to take all of the prescribed medicine, even if it seems like you're better. Otherwise, the infection could return.[12]
EditVisiting the Doctor - Call the doctor immediately if the earache is accompanied by other symptoms. Look for swelling in or around the ear, a stiff neck, and unsteady balance. Also, if your child seems confused or has a fever over with the earache, you should visit the doctor.[13]
- Also, call if the earache seems severe and doesn't respond to an over-the-counter pain reliever in 2 hours.
- If you have a compromised immune system due to conditions like cancer, sickle cell disease, or HIV, see the doctor with an earache. Organ transplants or oral steroids can also cause issues with the immune system.
- It's also important to see the doctor immediately if a sharp object in the ear caused the pain.
- See the doctor if your child is under 2 with pain in both ears. If you're caring for a child under 2 with ear pain in both ears, that could be a sign of a more serious condition. Check their temperature; if it's over , see the doctor.[14]
- Go to the doctor if the pain lasts more than 2 days. This is especially true in kids. Most of the time, the doctor will want to wait it out a bit anyway. Ear infections and earaches are not always caused by bacteria, so antibiotics aren't helpful all the time. However, if it persists, you should talk to your doctor so that it doesn't develop into a worse infection.[15]
- Ask if a specialist is appropriate for frequent ear infections. If you or your child are getting ear infections constantly, it may be time to see an ear, nose, and throat (ENT) specialist. Talk to your family doctor about a referral. An ENT doctor can help decide if further treatment is needed, such as inserting tubes in the ears.[16]
- Tubes help open up the ear, allowing fluid to drain, which is particularly helpful in children.
- Wash your hands often! Also, teach your kids to wash their hands frequently to help prevent them from getting sick.[17]
- Get vaccinated for the flu and do the same for your kids, as the flu can lead to earaches.[18]
- Kids tend to get earaches more frequently than adults, mainly because their eustachian tubes are smaller and they can't fight infections off as well as adults. They are more likely to get an earache after having a respiratory condition, such as a cold or the flu.[19]
- Don't put your baby down to sleep with a bottle as fluid can drain into the ears.[20]
- Avoid putting cotton swabs or any long object in the ear to clean it. Instead, gently wash the outer edge of the canal with a washcloth. Never stick anything in the ear canal.[21]
EditReferences
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really explained nicely thx for the article i would like to visit your site again
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