In one sentence, describe what the following article is about: to see if you need to lose weight. If your body fat percentage is too high, your six pack won't be visible, even if you put in all the hard work to get one. That's why you should figure out your body fat percentage before you get started if it's not where it needs to be, you'll know you need to work on losing weight. You can calculate your body fat percentage by entering in your height, weight, age, and a few measurements at http://bmi-calories.com/body-fat-percentage-calculator.html. If you're a man, aim for a body fat percentage of 6-13%. If you're a woman, work toward a body fat percentage of 12-20%. The rectus abdominis is the muscle that's responsible for the appearance of a six pack. To get a six pack, you'll need to work out this muscle so it grows to be stronger. Some good exercises you can do to workout your rectus abdominis include: Crunches - 3 sets of 10-12 reps Planks - 5 reps, holding for as long as you can Sit ups - 3 sets of 10-12 reps Chin ups - 2 sets of 10 reps Hanging leg lifts - 3 sets of 10-12 reps When you're trying to get a six pack, you also want to work out your inner core muscles. These muscles will serve as the foundation for your six pack. Some exercises you can do to work out your inner core muscles are: Bridges - 2-3 sets of 12 reps Stability ball knee tucks - 2-3 sets of 8-12 reps Side planks - 5 reps, holding for as long as you can Flutter kicks - 3 sets of 15-20 reps Bicycle crunches - 3 sets of 15 reps High-intensity cardio exercises can help you burn fat so your six pack is more visible. If your body fat percentage is too high, make sure you're doing some cardio on top of your ab and core exercises. Some cardio exercises you can do to lose weight include: Running Using an elliptical Cycling Jumping rope Rowing Since you're trying to get a six pack in a month, you'll need to maintain a vigorous workout schedule. Doing either ab, core, or cardio exercises for 45 minutes on 6 days of the week should help get you closer to achieving your goal. Devote each workout session to either ab, core, or cardio exercises. For example, on Monday you could do a variety of ab exercises, like crunches, planks, and sit ups. Then, on Tuesday you could do a variety of core exercises, like bridges, side planks, and flutter kicks. If you're trying to lose weight while getting a six pack, you may want to devote 2 or more days of the week to just cardio exercises.
Summary: Calculate your body fat percentage Do exercises that will build your rectus abdominis muscle. Do exercises that will work out your inner core muscles. Include cardio exercises in your workouts if you need to lose weight. Work out 6 days of the week for 45 minutes each day.

In one sentence, describe what the following article is about: Craft resin will usually come in two containers containing the resin and a hardener. You'll have to mix these together to create a usable resin for your pond. Make sure to read the directions on the resin's packaging carefully before mixing the solutions together. Combine the solutions in the recommended amount according to the instructions and stir it for five minutes, or until both chemicals are mixed thoroughly. Only mix a small amount of resin at a time. Once the resin has been mixed, you can slowly and carefully pour it into the spot that you made for your pond. If you don't have enough resin to fill your pond's basin, mix more in another glass and continue to fill it until your satisfied. Applying heat to the resin with a blow-dryer after your pour it can remove the bubbles from your resin pond. Allow your project to dry out for 24 hours before trying to move it or adding any additional details. Once it has dried, you can spot paint and fill in your final details until the pond looks the way that you want and you are satisfied.
Summary: Mix your epoxy resin. Pour the resin into your pond basin. Allow the resin to dry.

In one sentence, describe what the following article is about: In this game mode, two teams compete to reach the other side of the map and return the other team's flag to their own base. If you are shot, you are out, as in normal play. If one team loses all of their players, the other team is free to walk the flag back. Often, this game will be played with a time limit decided by both teams. Even if you eliminate everyone, you still have to navigate to the other side and find the flag and get it back to your side. This game requires teamwork and tactical speed. This is as nitty and gritty as it gets. In this game mode, two teams fight to eliminate all other players on the opposing team. The game ends when all of one team's players are out, or the time limit is reached. In this game mode, one team has one life each, and must Try to defend a fort from oncoming attackers within a fairly short time limit. The attackers, however, have unlimited respawns, so can wipe off the paint, return to their base, and then start their assault again. The game is over if the attackers infiltrate the base or the time limit is reached. This game mode is similar to Deathmatch, but there are no teams. Everyone fights everyone, and the game is over when only one person survives. It's usually common to form alliances in the middle of the game, which will obviously be broken somewhere down the line. This can be a lot of fun. All paintballing places will have a strict set of rules, which must be followed at all times for the safety of yourself and of others. For example, many places enforce a 3m rule. If you are closer than 3 meters to another player, you must not shoot them due to the dangers it poses. Some paintballing places give bonus points based on good tactical skill or plays. There are countless variations and local games, but the basics are usually the same.
Summary:
Play Capture the Flag (CTF). Play Deathmatch. Play Fort Assault. Play Free-for-all (FFA). Play by the local rules.