Many people think that to build muscle you have to train every day, but that's not the case. Muscles get bigger when they get small "breaks" in training, and get stronger when they build up again during REST days. So don't exercise the same muscle groups two consecutive days. Rotate muscle groups so you're training your arms, back, chest, and other areas on the days you aren't working out your legs. Making sure to work out your other muscle groups is important when you're working on your legs. Don't neglect the rest of your body! Make your leg workouts count. They shouldn't last more than 30 minutes, but those 30 minutes shouldn't feel comfortable. You want to go all in and maximize the workout, putting a lot of pressure on your muscles so that they break down and build back up stronger. For each exercise, you should use an amount of weight that you can lift for about 10 reps before you have to stop. If you can lift an amount of weight 15 times without stopping, you aren't lifting enough. If you can't lift it more than 5 times without needing a break, you're doing too much. Some trainers recommend "training to failure," which is the practice of repeating an exercise until you can't do even one more rep. This is said to build up the muscles more quickly, but it can cause injury if done incorrectly. Work with a trainer to figure out which technique is right for you. Many bodybuilders train with "explosive" movement, but this can cause injury if you push yourself too hard or use the wrong technique. If you're interested in these quick, forceful motions, take the time to learn them correctly: Start with a lighter than usual weight. Always use a slow, controlled release on the eccentric (the lowering or lengthening part of the exercise). Pause and contract the muscles at the low point of the exercise. Explode into the lift or push. Start with a short range of motion and increase the distance gradually as you train. Keep your joints slightly bent at peak range of motion to prevent damage to connective tissues. Muscles get stronger during the time between workouts, when the fibers heal and strengthen. That's why it's mandatory to get plenty of sleep every night when you're training heavily. On the days when you don't work out, let yourself rest. Don't go on a 10-mile hike or bike all day long - it's okay to put your feet up and relax. Cardio promotes long, lean muscles instead of bulky ones. However, it takes many hours of running to undermine a heavy weight training routine, and 150 minutes of moderate cardio every week is still important for good health. If you are serious about bulking up your legs, get your cardio in by swimming or by using a rowing machine. You can limit cardio to 30 minute sessions after your resistance training, but do not skip cardio completely.

Summary: Train at least 3 times a week. Work out hard. Practice explosive reps. Get plenty of rest between workouts. Prioritize weights over cardio.

Know that others who have insecurities about their own size or appearance are the ones to criticize or bully and create a problem out of your size that you would not otherwise have. Understand that other people may treat you badly about your size because they have also been mistreated, they think it is normal or acceptable because of their other interactions with peers or family, or because they see smaller size as being less desirable from TV shows, movies, or the internet. Imagine that no one made comments about you being small or otherwise mistreated you for it. Would you still have a problem with your size? This may help you to see that it is other people creating the problem, not your small size. Are there things about your small size that you like? Let people know when they say something about your size that you don't like, rather than quietly accepting it. Deal with bullies or other criticizers as kindly as possible, without resorting to calling them names or getting angry, as this may only encourage them to repeat their insults. For instance, to someone who pats you on the head and makes comments about your size, you can kindly ask them to stop. To anyone who says negative things about how small you are, you can calmly explain, "Actually, I really like being this size" or "Actually, I'm small because of a medical condition, so please don't make fun of me for it." If you feel you cannot safely talk back to a bully, or someone threatens you with physical violence or another serious attack, go to a parent, teacher, guidance counselor, police officer, or any person you trust for help right away. Ask for help from someone you trust if you cannot get through to someone who is offending or hurting you with speech or actions regarding your small size. Always notify the police if someone physically harms you or threatens to do so. If you are a child, go to a parent, teacher, guidance counselor, or other adults you trust and explain the situation to them. If you are an adult, talk to a friend, a mentor, a therapist, or the HR department of your job if it is an issue with a colleague. Find a friend or even a celebrity or other role model who is also small as another source of inspiration, guidance, or even an example to use when talking to others. Avoid negative comments from others by showing confidence in your actions. Stand tall with your chin up and don't be afraid to take up space in a room when you're walking, standing, or sitting. Showing physical confidence has the additional benefit of adding size to your appearance. Averting your eyes to the floor, feeling dejected, and not wanting to take up space all manifest in your body appearing even smaller with drooping shoulders, head, etc. Make and hold eye contact with other people. Stand still with your feet squared toward someone you're talking to. Walk and speak slowly and steadily. These are all subtle body language that communicate confidence.

Summary: Recognize that your size is not the problem. Respond to bullies or others who mistreat you for your size. Get help from others. Move confidently.

Sea salt rinses should be performed after smoking or drinking anything other than bottled water. Note: Some piercers and pierced people have had much success by substituting sea salt rinses for medical-grade oral rinses. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/cd\/Take-Care-of-Your-New-Mouth-Piercing-Step-6Bullet1.jpg\/v4-459px-Take-Care-of-Your-New-Mouth-Piercing-Step-6Bullet1.jpg","bigUrl":"\/images\/thumb\/c\/cd\/Take-Care-of-Your-New-Mouth-Piercing-Step-6Bullet1.jpg\/aid191460-v4-728px-Take-Care-of-Your-New-Mouth-Piercing-Step-6Bullet1.jpg","smallWidth":460,"smallHeight":306,"bigWidth":"728","bigHeight":"485","licensing":"<div class="mw-parser-output"><p>License: <a rel="nofollow" class="external text" href="https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/">Creative Commons<\/a><br>
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Summary: In addition to the oral rinse after every meal, sea salt soaks will also help heal your piercing. First, fill a fresh disposable cup with approximately 8 ounces of water and add teaspoon of sea salt, stirring until it is dissolved. Then, rinse your mouth for approximately 15 seconds.