Problem: Article: Exercise is very important to maintaining a healthy body. It can enhance your cardiovascular system, boost your immune system, and strengthen your musculoskeletal system. You should try to incorporate some form of physical activity into your daily routine. This could even be something as simple as going for a half hour walk. Other types of exercise include running, swimming, cycling, and playing a variety of sports. Weight training is an excellent way to build muscle and strengthen your musculoskeletal system. You can target a variety of different muscles by bench pressing, performing squats and deadlifts, and engaging in body weight exercises such as push ups and sit ups. In order for your muscles to grow, your body needs time to rest and recover. Make sure to have at least two days each week where you do not engage in any vigorous physical activity. You can still remain active, but should not push your body too hard. For example, you could go for a short walk or leisurely bicycle ride.
Summary: Engage in physical activity daily. Try weight training. Give your body a chance to rest and recover.

Problem: Article: . Your body fat percentage indicates how much fat you have on your body. To get a six-pack that's visible, you'll need to have a low body fat percentage. If you have a high body fat percentage, you'll need to lose weight through diet and exercise to get a six-pack. The best way to calculate your body fat percentage is to do caliper testing. This is a simple, painless test that you can get done at many gyms. If you can't find someone to do caliper testing, you can estimate your body fat percentage at http://bmi-calories.com/body-fat-percentage-calculator.html. However, keep in mind that digital calculators that rely on BMI do not distinguish between muscle and fat. Someone with a lot of muscle will have a high BMI, but may not have much excess fat. If you have a high body fat percentage, work on lowering it by losing weight through diet and exercise. Men need a body fat percentage of around 6-13% to have a six-pack. Women need a body fat percentage of around 12-20% to have a six-pack. For example, if you're a man with a body fat percentage of 18%, you'd need to lose at least 5% body fat to get a six-pack. every day. Whether you're trying to lose, gain, or maintain weight, it's important that you figure out your ideal daily caloric intake. Since getting a six-pack requires having a low body fat percentage, you'll want to pay extra attention to how much you're eating every day so you're not going over or under your daily calorie goal. You can calculate your ideal daily caloric intake at https://bmi-calories.com/calorie-intake-calculator.html. Once you know your ideal daily caloric intake, make it a goal to eat that many calories (and no more) every day. Keeping track of what you're eating every day will help you determine if you're getting the right amount of calories. If you're not seeing results from your six-pack meal plan, you can check your food journal to see where you need to adjust your diet. Buy a notebook or journal to write down your meals in. You can also use a fitness app, like MyFitnessPal or Calorific, to keep track of your daily eating habits. When you're logging what you've had to eat, include the number of calories. Then, at the end of the day, you can add up all the calories you've had. Eating small meals throughout the day will help keep your blood sugar at a stable level, which means you'll have enough energy for your workouts. It's also helpful for keeping hunger and any unhealthy-food cravings under control. Your meal schedule could look something like this: Oatmeal with a banana for breakfast. 2 eggs with whole grain bread in between breakfast and lunch. Grilled chicken with spinach and a sweet potato for lunch. A protein shake in between lunch and dinner. Fish with broccoli, quinoa, and carrots for dinner. A protein bar and an apple for an after dinner snack. When you're eating regularly throughout the day, your body is actively working to burn calories. However, if you stop eating for longer than 3 hours, your body starts to burn fewer calories. Make sure you're eating every 3 hours so your body is operating efficiently. If you're eating 6 small meals spread throughout the day, you shouldn't have any problem eating every 3 hours. It may help if you set a 3-hour timer on your phone or computer so you know how long it's been since you last ate. Protein shakes are an easy way to get the amount of protein your body needs to build muscle. Drinking a protein shake 1 hour before your workout and right afterward will help your abdominal muscles grow bigger and stronger. Avoid using protein powders that contain a lot of added sugars.
Summary: Calculate your body fat percentage Calculate how many calories you should be eating Log what you're eating every day in a food journal. Eat 5-6 small meals throughout the day. Avoid going for longer than 3 hours during the day without eating. Have a protein shake 1 hour before you work out and then right after.

Problem: Article: Don't go into the relationship expecting immediate commitment. Instead, take your time getting to know your partner and bonding with her. Dating after spousal loss is an intimidating process, so your significant other may have reservations about taking this step in the first place. Many people date with the intention of creating a long-term relationship, widows included. Be sure to talk with your partner about what you both are looking for in a relationship. If you both want a committed, stable relationship, feel free to proceed with each other. However, if you find you want different outcomes, it may be better to part ways. To start this conversation, you could ask: "Can we talk about where we see this relationship going?" or "Can we talk about whether we're interested in having a committed relationship?" Your partner's status as a widow does not have to define your relationship, despite its understandable impact. You can strengthen your relationship with your significant other by trying new things together. This won't erase your partner's memories of her deceased spouse; instead it will help her to look forward to a future with you. The two of you could go out to your favorite restaurant or pick up a new hobby together. Even small moments, such as cooking a meal together or sharing a joke, can go a long way in strengthening your bond. Dating a widow may present new and unexpected challenges for the relationship. You may start to feel uneasy hearing about your significant other's late partner and measure yourself against them. Your partner may worry about losing you just as she lost her spouse before you. Communicate with each other about your feelings, so you can work through them together. One helpful way to start this conversation would be: "I feel uncomfortable when you compare my new haircut to how Phil wore his hair. It's important to me that you see me for myself." Be sure to place emphasis on how a specific behavior makes you feel; this gets to the heart of the issue. Let them adjust to you at their own pace. Children may feel easily threatened by the idea of a new stepparent. They may gain the impression that you are trying to take over their late parent's role. Introduce yourself to them, but don't try to join in on family activities right away. Your partner's children will need to gradually get used to your presence. Follow your partner's lead. She knows her children best. Talk with her about how to comfortably get to know her children and try to learn about their personalities and interests. It may be best to start off by coming over for dinner one night, or accompanying your partner and her children to one of their extracurricular activities. Participating in more casual activities will help to ease some of the tension.
Summary:
Take the relationship slowly at the beginning. Ask your significant other what her expectations are for the relationship. Build new memories and traditions with your partner. Speak honestly with your significant other about each other's insecurities. Get to know your partner's children if you decide to commit to each other.