Problem: Article: Protein is an essential nutrient and building block for muscular growth. To get a six-pack, you'll want to make sure you're eating enough protein every day. Some protein-rich foods you can include in your diet are: Eggs Fish Meats like chicken and turkey Quinoa Beans Legumes Broccoli Peanut butter Cottage cheese Milk Seeds like chia and hemp Carbs help fuel your body, which is especially important when you're trying to get a six-pack. Carbs will give your body the energy it needs so you can work out more. Stick with complex carbs like fiber and starch, and avoid sugary simple carbs. Complex carbs can be found in: Vegetables like asparagus, spinach, tomatoes, bell peppers, and cauliflower. Fruits like apples, bananas, and strawberries. Whole grains like oats, barley, brown rice, and whole-grain bread. While you want to avoid too much saturated fat, you want to include plenty of healthy fats in your diet. Healthy fats help your body absorb nutrients, and they keep your metabolism functioning properly. Some foods that contain healthy fats are: Avocados Olive oil Walnuts Salmon Flax seeds Chia seeds Dark chocolate Tuna Edamame To get a six-pack, you'll want to avoid foods that are high in sugar and salt since they can cause you to gain weight. Chili peppers can actually stop your body from craving salty and sugary foods, so add a few of them to your meals every day if you need some extra help sticking to your healthy diet. For breakfast, try adding chili peppers to an omelet. You can also add chili peppers to salads and stir-frys. Stomach bloating can make a six-pack less visible. Yogurt is full of probiotics, which reduce bloating, so try to include a couple servings of yogurt into your daily diet plan. You can add yogurt to smoothies, eat it with some granola, or use it to make a dip. Having a serving of green tea before you work out can speed up the rate at which your body burns fat during exercise. If you need to lower your body fat percentage to get a six-pack, green tea may be able to help you do it faster. Make your green tea using pure green tea bags and hot water. Avoid sugary green tea drinks that are sold in stores. It's important that you stay hydrated by drinking lots of water when you're trying to get a six-pack. Staying hydrated prevents bloating, which can impact how visible your six-pack is. Also, since you'll be working out more, you'll need to make up for the water you're losing through sweat by drinking more every day. Make sure you're drinking 8 fluid ounces (240mL) of water every 15 minutes during your workouts.
Summary: Eat 0.6-1 gram of protein per 1 pound (0.45kg) of your bodyweight. Have complex carbs make up 50% of your total daily caloric intake. Include healthy fats as 10-20% of your total daily calories. Add chili peppers to your meals to reduce junk-food cravings. Eat a couple servings of yogurt every day to help prevent bloating. Drink green tea before your workouts to burn more fat. Drink 34 litres (0.791.06USgal) of water every day.

Problem: Article: If you've got a little bit of masonry experience, this is a project you should be able to handle. Still, you'll need to make a run to the hardware store to get: Fiber-reinforced concrete mix Mortar mix A trowel A hammer Bricks (including some solid bricks) A mason's line or level Chalk Gravel mix 4 inches (100mm) lengths of steel rebar A metal grill surface Use a spade and start digging in your grill area. You'll want to create a hole that is 4 feet (1.2m) by 8 feet (2.4m) and 6 inches (150mm) deep. Pick a spot that's away from your house and anything else that could easily catch fire. Keeping the grill area away from your house will also help prevent smoke from blowing in and bothering anyone. Prepare the concrete mix according to the package instructions. Pour it directly into the hole you dug out for the grill area. If you use fiber-reinforced concrete mix, it will be just fine to pour the concrete on bare dirt. Let the concrete dry thoroughly before continuing. This will take 3 to 5 days, typically. Grab your chalk and draw a rectangular outline on the concrete footer. You will need to leave at least 2 inches (51mm) on all sides for safety reasons. Leave a bit more space if you want to make the barbecue area smaller than this. The interior of the grill will need to be just a little bigger than the grill surface that you bought. You can used stretched out mason's line or a yardstick to make sure the lines you draw are straight. Lay two courses of bricks just inside the outline you drew, without using any mortar. Leave 0.5 inches (13mm) between each brick to account for the mortar that will be added later. Check to make sure that everything looks straight. You can use concrete blocks instead of bricks, if you wish. You will probably lay fewer courses, since standard blocks are taller than bricks.
Summary: Gather your materials. Dig out the grill area. Pour concrete into the hole to create the footer. Draw an outline of the barbecue on the concrete. Lay some bricks for a dry fit.

Problem: Article: Although someone who behaves in selfish ways may be frustrating to be around, it is possible that selfish behavior may indicate that the person is dealing with deeper issues, such as depression or narcissistic personality disorder. Try to avoid judging or labeling your friend as selfish and self-centered. Instead, try to find out what is going on in your friend's life that may be causing him or her to behave in selfish ways. For example, you might say, "You seem wrapped up in the negative things that have been happening in your life. What's going on?" Encourage your friend to seek help if they're depressed or dealing with other serious issues. Advise your friend to talk to a school counselor or a therapist. What does your friend do that irritates you? Does she say negative things to you, constantly demand your attention, or talk only about herself without stopping? Get a good handle on exactly what it is that bothers you about your friend. Some friends ask for help but never give anything in return. In this case, they're taking more from the relationship than they're giving, leaving it one-sided. Others talk themselves all the time but never ask how you are. If you do talk, they seem uninterested. This is another example of a one-sided relationship. Another type of selfishness is attention seeking. They may constantly call you and try to get you to hang out. They don't respect your need for alone-time. The underlying problems of selfishness may give you a little something to go on when talking to the person. You may also be able to develop a little more empathy for your friend if you consider why he or she may be acting in selfish ways. Selfish or self-centered people may be insecure or have a negative self image. As such, they look for attention or try to get others to think about them. Consider their childhood. Maybe they expect attention because that's what they're used to. Maybe they're desperate for attention because they never got any growing up. Selfishness is a normal human behavior and we are all guilty of it sometimes. Think about times that you've been selfish to get some perspective. You may have been selfish unintentionally and hurt others' feelings. For example: Have you ever interrupted someone during a conversation? Have you ever gotten bored when someone else was talking and started thinking about a problem of your own? Did you ever insist someone to spend time with you, even though you knew that they weren't feeling well?
Summary:
Keep in mind that selfishness can indicate other problems. Think about what's bothering you. Consider underlying problems. Think about times you've been selfish.