Q: Smoking is associated with higher myostatin levels. To lower your myostatin levels, do not start smoking. If you are already addicted to nicotine, adopt a plan to quit smoking. The best way to quit smoking is to gradually phase out the behavior. For instance, if you decide that in two weeks' time, you want to stop smoking completely, cut your cigarette intake by 25% today. Cut it by another 25% about five days later. After about 10 days, cut your cigarette consumption by 25% again. Finally, when two weeks have elapsed, smoke your final cigarette. Nicotine gum and patches can also help you combat your addiction. Myostatin inhibitors are experimental and are for people with medical conditions that affect muscle development. You might qualify for treatment using one, though, if your goal is to treat such a disorder. You'll need a prescription since they are not available over the counter. Talk to your doctor about your options for lowering your myostatin levels using an inhibitor. Another experimental procedure, myostatin-inhibiting gene therapy, is in the early stages of development. This may someday be available for patients with degenerative muscle disorders. Follistatin inhibits the production of myostatin. Follistatin-based supplements may be available that can lower your levels of myostatin. Most of these supplements use fertile chicken egg yolk isolate, so if you have an egg allergy, you might not be able to use them. Generally, follistatin supplements come in powdered form. They are blended with water or milk, then consumed. Follistatin is expensive, not widely available, and may pose risks to the liver. Still, talk to your doctor about whether it might be an option for you.
A: Do not smoke. Use a myostatin inhibitor. Ask about follistatin supplement.

Article: Just like with a drywall ceiling, failing to repair the leak will only result in having to repeat the repairs. Make sure to wear protective equipment as you do repairs in the event mold has grown due to the moisture. If your popcorn ceiling was installed prior to 1979, it may contain asbestos. In such a case, it may be better to contact a professional to conduct the repairs. If it's an old stain from a long since repaired leak, you may be able to simply bleach or paint the ceiling to cover the stain. Try using a one to one water and bleach mixture to remove light stains. Make sure to wear protective glasses and gloves while applying the mixture. For darker aesthetic stains, simply primer the spot to seal it and cover it with a matching shade of ceiling paint. Due to the moisture, it should scrape off fairly easily. Remove the popcorn material from the affected area with an extra inch or so on each side. Scrape it until only the flat drywall is visible. The drywall may also have water damage on it. Wear safety glasses and a dust mask to protect yourself from the falling material. You may not need to cut out or repair the water damaged drywall. If the drywall is merely stained, you can seal it with a product like KILZ paint that will prevent the damage from spreading and serve as a seal. The damaged drywall will not be visible after you apply new popcorn material. If the water damage to the drywall is substantial, follow the repairing a drywall ceiling steps above to repair it. As long as you're certain the drywall is sound and dry, you can simply apply new popcorn material to the affected area. If you repaired the drywall, ensure it is dry, sanded and clean so the popcorn material has a sound surface to stick to. Use the ready-made popcorn material that comes in a tub. The spray can be difficult to control for small applications. Try your best to match the thickness and texture of the existing popcorn material on the ceiling. Once the popcorn material is completely dry, you can paint the repairs to match the existing ceiling paint. Painting the entire ceiling will ensure the color matches throughout.
Question: What is a summary of what this article is about?
Locate and repair the leak or source of moisture. Decide on the extent of repair that's necessary. Use a scraper tool to remove the damaged popcorn material. Assess and repair the drywall damage. Apply new popcorn material to the ceiling. Prime and paint the repaired area.

Q: Running and jogging is a great steady-state cardio exercise to burn fat. If you can jog fast or run, you'll burn more calories and help decrease body fat. In general, you can burn about 100 calories per mile when you're running. In addition, running is a great exercise for cardiovascular health. If you're not a runner, start slow. You can start with jogging a mile first and slowly increase your distance or pace over the course of several weeks. Spin classes and high intensity biking is another great exercise that will burn large amounts of calories and fat. Spin class is done indoors on a stationary bike. You can control your speed and resistance on the bike. However, the harder you work and the faster you pedal, the better fat burn you'll get. If you haven't tried a spin class before, it's important to take your first few classes slowly. They are very high intensity and it may take a few weeks to bring up your fitness levels. Spin is also generally done inside in a closed room. You can get very hot and sweat a lot. It's important to re-hydrate continually throughout a spin class. Step aerobics is a another great cardio class to help you burn calories and fat. It's particularly effective due to it's focus on your legs and glutes. These large muscle groups make you work up a sweat causing you to burn calories and fat. You may burn up to 400 calories in 30 minutes if you work out at your hardest intensity. Again, if you haven't done a step aerobics class, start slowly. Use a smaller step and any modifications to movements that are too difficult for you. Over time, you can use a bigger step or do movements without modifications. Another type of cardio activity is HIIT. This type of cardio burns more calories from fat and also raises your metabolism for about 24 hours after you've completed the workout. During HIIT you alternate between short bouts of very high-intensity cardio and short bouts of more moderate-intensity cardio. You do not spend as much time doing HIIT compared to steady state cardio exercises, usually about 20 minutes (with an additional 5 minutes at the beginning and end for a warm up and cool-down). They are intended to be shorter, more vigorous exercises. Studies have shown that there is a close relationship between the intensity of cardio exercises and the reduction of stomach fat. Participating in HIIT may be very effective for reducing abdominal fat.
A:
Run or jog. Do a spin class or include high intensity biking. Step aerobics. Do high-intensity interval training (HIIT).