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By making a list of your goals, whether it simply be losing five pounds or being able to run a mile under a certain time, having your goals written out may help you stick to them long-term. Write your goals down, and keep them in plain sight so you are reminded about what all your hard work is going toward each day. Be as specific as possible. Instead of just saying "lose weight," say "lose X pounds by December." Make sure your goals are realistic and timely. You may need to make multiple goals until you reach a larger, more long-term goal. Keep track of your progress towards your goals in a journal or a sheet of paper you tack to the fridge. Seeing how far you've come may help keep you motivated and working harder to achieve your long-term goals. By decreasing the amount calories you eat each day may help you lose weight and reduce your total amount of body fat. The prescribed calorie deficit ranges from 500750 each day. This amount will be different for everyone based on how many calories you are currently eating and how fast you want to reach your weight goals. It's not wise to cut too many calories or eat less than about 1,200 calories daily. If you do not eat enough (especially if you're working out) you're more likely to lose lean muscle mass rather than fat. You may need to test out a few different calorie levels until you find the right balance for your body, lifestyle, and activity levels. For example, if you notice you're not losing weight at all, you may need to eat fewer calories daily. If you're feeling tired, fatigued, or notice your athletic performance is suffering, you may not be eating enough. Talk with your physician or a registered dietitian for advice on how to lose weight and build lean muscle mass. They can tell you more about exercise plans, diet plans, and give you warnings about any health issues which might arise. If you have a heart condition, asthma, or any other health conditions you feel may inhibit your ability to lose weight, consult with your doctor immediately. Beware of any "professional" trying to sell you supplements. Especially if those supplements come in a powder form. Doctors and dietitians will usually prefer a healthy diet and lots of exercise, as supplements are largely unproven and poorly studied. When you're starting a new diet or exercise plan, it may be helpful to keep a weekly plan or log somewhat like a "to-do" list. Keep a notebook or journal with your weekly plans. Write out each day of the week and include what exercises you'll be doing that day, what meals and snacks you're eating and even what progress you've made on your goals. Weekly meal and exercise plans can be a great component to your diet. They've been shown to help keep you on track and organized throughout the week. An example of one day of your plan might be: Morning workout: 30 minute jog and 20 minutes of yoga; Breakfast: greek yogurt with fruit; Lunch: spinach salad with grilled salmon; Snack: two hard boiled eggs; Dinner: grilled chicken with quinoa and steamed vegetables.

summary: Set realistic goals for yourself. Determine your daily calorie intake. Consult with your doctor. Set up a weekly plan.

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When you're listening to a song, you may start tapping your foot or nodding your head to the beat. This beat is referred to as the pulse, what you count to when playing the song. Start by just finding this beat and tapping along with it. Often, the even beats are given an extra thump or sound, particularly in rock or pop music. So for instance, you may be hearing "thump, thump, thump, thump" as the beat, but then on top of that, you hear an extra bit on some beats, such as "pa-thump, thump, pa-thump, thump. Many times, the first beat in the measure will be given a stronger emphasis, so try to listen for that, as well. Even though the drums will often hit the even beats, other instruments in the song may hit the backbeats or the odd beats. So while you may hear a more solid thudding on the even beats, listen for the other beats to have emphasis elsewhere. For instance, you may hear chord changes on the first beat of most measures. Alternatively, you may hear other changes, like melody movement or harmony changes. Often, the first note of the measure is where major changes in the song happen. It can help to listen for strong and weak notes. For instance, the beats for duple time (2/4 and 6/8), are strong-weak. The beats for triple time (3/4 and 9/8), are strong-weak-weak, while for quadruple time (4/4 or 'C' for common time and 12/8), they're strong-weak-medium-weak. For instance, you may notice beats are grouped in 2s, 3s, or 4s. Count the beats out if you can. Listen for the first beat in each measure, then count out the notes, 1-2-3-4, 1-2-3, etc., until you hear the first beat of the next measure. If you are hearing 4 strong beats in a measure, you likely have a 4/4 time signature as that's the most common in pop, rock, and other popular music. Remember, the bottom "4" tells you the quarter note gets the beat, and the top "4" tells you that you have 4 beats in each measure. If you feel 2 strong beats but also hear notes in triples behind it, you might have a 6/8 time, which is counted in 2s but each one of those beats can be divided into 3 eighth notes. 2/4 time is most often used in polkas and marches. You may hear "om-pa-pa, om-pa-pa" in this type of song, where the "om" is a quarter note on the first beat and the "pa-pa" is 2 eighth notes on the second beat. Another possibility is 3/4, which is often used in waltzes and minuets. Here, you'll hear 3 beats in the measure, but you won't hear the triplets you do in 6/8 (a triplet is 3 eighth notes).

summary: Start by finding the main pulse or beat. See if you can hear an emphasis on certain beats from the percussion. Listen for the backbeats to have an emphasis from other instruments. Check for major changes on the first beat of the measure. Try to hear how the beats are grouped based on the cues. Choose the most likely time signature for the song.

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To do so, place the CD logo side-up in your computer's CD tray. The CD must have a version of Windows on it. Do this by clicking the Windows logo in the bottom-left corner of the screen, or by pressing Win. On Windows 8, place the mouse cursor in the top-right side of the screen, then click the magnifying glass. It's in the bottom-left corner of the Start window. This option is near the bottom of the pop-up menu. If you have programs running, you may be prompted to click Restart anyway before you can continue. This key may also be a different key. Most computers will display a message on startup that says "Press [key] to enter setup" or something similar, so look for this message when your computer restarts to confirm the key you should press to access the BIOS. Consult your computer's manual or online support page to confirm your computer's BIOS key. You'll use the arrow keys to select it. The Boot tab may instead say Boot Options, depending on your computer's manufacturer. To do so, press the arrow until this option has a box around it. This will place it at the top of the boot options list. You may have to press a different key as indicated by the key legend on the far-right side of the BIOS screen. You should see a key prompt (e.g., F10) at the bottom of the screen that correlates to "Save and Exit"; pressing it will restart your computer, using the CD drive as a reboot point. You may have to press Enter to confirm the changes.
summary: Insert the CD into your computer. Open Start . Click . Click Restart. Press and hold Del or F2 to enter setup. Navigate to the Boot tab. Select the CD-ROM Drive option. Press the + key until CD-ROM Drive is first. Save your settings.