One key part of fat loss is exercise. Cardiovascular (cardio) or aerobic exercise helps your body burn calories and can support your weight loss. Maintaining the body's lean muscle mass and burning calories can be accomplished by performing cardio exercise regularly. Aim for about 150 minutes of cardio each week. Ideally, the exercise performed should be at moderate intensity. This is any activity that raises your heart rate and breathing to a level where it's still comfortable for you to say short sentences without stopping for a breath. Different types of aerobic activity can include: walking/running, biking, using the elliptical, swimming or dancing. Interval training is a combination of strength training and cardio in short bursts of high and moderate intensity exercises. You can do these types of activity for shorter amounts of time. Studies show that this type of activity helps support fat loss. A crucial part to fat loss and muscle mass maintenance is strength training. Consistent weight training helps prevent muscle mass loss and can increase the amount of lean muscle mass. Strength training should be done for about 2030 minutes per session. Try to work every major muscle group during each training. Make sure to work: core (back, abs and glutes), chest, arms and legs. Strength training activities include: weight lifting, isometric exercises and classes like yoga or pilates. If you're just starting out with weights or strength training, start with low weights and a few repetitions. Do not start out with overly heavy weights or train for long periods of time - this could cause injury. Limit your training frequency for each muscle group to every other day at a maximum. Each specific muscle group should only be directly stimulated one to two times per week in order to allow for full recovery time. Taking a day or two off within the week will help your body recover and continue to maintain and build lean muscle mass. It's important to take off between both cardio and strength training throughout the week. Allow for about 2448 hours of time off between strength training sessions. When you take a "rest day" you should still be active. Rest days should not include a lot of sitting or laying down. You should perform very light intensity activity and restorative activity. You can do: walking, a leisurely bike ride, or restorative yoga. When you're dieting, working out and aiming to maintain or build muscle mass, it's important to focus on proper nutrition immediately before and after a workout. Prior to a workout, it's ideal to consume a lot of hydrating fluids and also a small carbohydrate-rich meal. This should be eaten at least 30 minutes prior to your workout to make sure you don't have any GI upset during your exercise program. Pre-work out snacks include: small bowl of oatmeal, small piece of fruit, individual yogurt or a serving of whole wheat crackers. Immediately after a workout, it's also important to continue drinking hydrating fluids. In addition, you should consume a small meal or snack that contains protein and carbohydrate. This combination in particular helps muscles recover. Try to eat within 60 minutes of completing your workout. Post-work out snacks include: hummus and whole grain pita chips, small apple and peanut butter, chocolate milk, trail mix with dried fruit and nuts, or a fruit smoothie with added protein powder.

Summary: Do cardio exercise three to five times per week. Perform weight training two to three times per week. Include enough rest days. Focus on proper fueling and recovery.

You'll need to know how big you want your quilt to be and how you want to lay out your pieces. At this point, it'll be easiest to work with squares. You can think in large squares or you can think in smaller squares that make up larger blocks. Look at the materials you have on hand and see what arrangement they lend themselves to. Grab your rotary cutter and start having fun. You'll need to do some math, though -- seam allowances and overall size need to be considered. You'll need a 1/4" (.6 cm) allowance on all sides of each piece of fabric. So if you want a 4" (10 cm) square, cut out a 4 1/2" (11.25 cm) square. If you want 4 squares to compose 1 4" block, each small square should be 2 1/2" (6.25 cm) across. It'll be much easier to arrange the entire quilt now than to piece them together in the middle of sewing later. Clear a space on the floor to see what your finished piece will look like. You'll want to see how each piece of fabric fits next to the ones around it. Piecing out the entire thing will help you avoid clumps of one color or one scale. You'll also be able to see how big the finished product will be.

Summary: Pick a design. Start cutting your fabrics. Arrange your pieces.

Duties of orthopedic surgeons are usually divided between actual surgery and non-surgical maintenance of injuries or diseases. The split is usually 50% each, so even if you are passionate about surgery and want to always be in the operating room, you should be prepared to spend half your time in the doctor's office. Surgeries typically performed by orthopedic surgeons are usually done to repair damage done by injury to bones, joints, tendons, skin, nerves, ligaments, or muscles. Since half an orthopedic surgeon's patients do not require surgery, an orthopedic surgeon should be well versed in body care that does not place patients under the knife. They should be able to use rehabilitative methods to treat musculoskeletal injuries just as well as they use surgery. They should also use medical knowledge and physical methods to treat musculoskeletal problems. Orthopedic surgeons often work with other doctors to treat many different types of medical conditions. In fact, they treat so many different conditions that their knowledge of the body is extremely vast, which is why residency programs require at least one year of work in general medicine in addition to working in an orthopedic specialty. Orthopedic surgeons often serve as consultants for primary care doctors and others who receive patients with musculoskeletal complaints. Orthopedic surgeons must be able to treat many different conditions, including but not limited to bone breaks, sprains, torn ligaments, club feet, abnormalities in the fingers and toes, and bone tumors. Orthopedic surgeons also have the ability to replace joints with prosthetic devices, called total joint replacement. Orthopedic surgeons, even after receiving licensure and having their own practice, must maintain understanding of the medical field. They must know current medical technologies, stay abreast of medical ethics, and keep up to date with pharmacology and physiology. This may mean attending conferences and training sessions on top of their responsibilities with their patients. They must obtain a re-certification from the ABOS or AOBOS every 7 to 10 years. Both the prospects for growth in this field and the salary of orthopedic surgeons are hopeful for prospective doctors. Between 2016 and 2026, the entire field of surgery is expected to grow by 15%, which is much faster than average. The median U.S. salary for all surgeons in 2016 was $208,000 per year. An orthopedic surgeon usually makes around $535,668 on average.

Summary: Learn how often you will perform surgery. Know how to care for patients without surgery. Work with other doctors. Stay current with career requirements. Know the projected job growth and salary.

Many programs that lead to illegal downloads are Peer-to-Peer (P2P) and use file sharing to make songs on one computer available to another. Disabling file sharing will save your computer from these harmful downloads with potential viruses. To disable file sharing, follow these steps: Click Start, My Computer Go into Tools Choose Folder Options Click View In Advanced Settings, click Use Simple File Sharing to clear the check box Click OK Downloading files that you haven't paid for without the permission of the copyright holder is illegal. This happens mostly through P2P software. The most popular examples of P2P software are: Limewire Kazaa Bearshare BitTorrent Ares Using the P2P software not only puts your computer at danger, but also puts you in line for potential fine and jail times. It is illegal to download without permission of the copyright holder. These programs allow you to legally download music: Ruckus iTunes eMusic Amazon Napster
Summary: Turn off file sharing. Avoid illegal activity. Use safe programs.