INPUT ARTICLE: Article: People often believe that to get big muscles, you need to eat a lot of calories. You do need to be eating enough calories to give you energy through training, but not so many that your body has to work on burning fat instead of building muscle. Being lean helps the muscles you're working so hard to build look more visible. Stay away from empty carbohydrates like pasta, white bread, cakes, cookies, and other baked goods. Choose whole grains. Don't eat too many foods that are processed or fried, and limit fast food and snacks. Protein is a building block for muscle, and you're going to need a lot of it if you want a big chest. You can get your protein from a multitude of sources - not just meat. Consider these options: Lean meats like chicken, fish, lean beef, and pork. Eggs and full-fat dairy. Nuts and beans. Kale, spinach, and other vegetables that have protein. Tofu and soy Many people who are working on building muscles take creatine, a powdered amino acid that is mixed with water and ingested three or more times daily. It is considered safe to consume by the FDA, since it's composed of the same protein that our bodies produce naturally to build muscle. You may also consider taking a protein shake supplement it is one of the most beneficial supplements to gaining muscle and leading an overall healthy life.

SUMMARY: Don't eat too many calories. Eat plenty of protein. Consider taking supplements.

INPUT ARTICLE: Article: . Your pet is much more likely to fall asleep without complaint if they have had sufficient exercise during the day. Taking them out for a good evening walk will help them settle down later. Avoid, however, revving your puppy up with energetic play (like fetch or tug) immediately before bed. Give them a half hour to wind down before you bring them to their crate. Puppies need to go to the bathroom a lot, so it's important to be sure that they've urinated and defecated before you tuck them in at night. Keep in mind that puppies are easily distracted when you take them outdoors and may well forget to do their business. Accompany them to be sure that they have before you let them back in. This could be a dog bed or a pad, a blanket or old comforter. Just be sure that it's comfortable and appropriate bedding for the weather. For instance, it's probably not a good idea to drown your puppy in wooly fleece if it's in the middle of the summer. Sometimes putting a hot water bottle in their crate can be a comfort to young pups. Besides keeping them warm, it approximates the feel of having another body to sleep next to. Be sure that the hot water bottle has a cloth covering so that it's not directly against their skin. Water bottles will need to be sturdy. The puppy should not be able to bite through the water bottle or tear it apart. Doing so will help your puppy feel secure and give them positive associations with their bed. It also gives them something to do besides whine if they can't get to sleep or are up earlier than you. If your puppy is teething, be sure to put a chew toy in their crate. Playing with a chew toy can be a wonderful calming activity if your puppy is feeling anxious about sleeping alone.

SUMMARY: Wear your puppy out Take your puppy out right before bed. Give them a cushy surface to sleep on. Put a hot water bottle in their bed. Put their favorite toys and treats in their crate.

INPUT ARTICLE: Article: Raise your arms straight above your head. Fully extend your dominant leg straight out in front of you, keeping the other leg straight beneath you.. Stand tall and engage your core muscles. If you are starting with a spotter, they should put one hand on your back, and one hand under the thigh of your kicking leg. Point your palms upwards and push your hips forward. Push your arms and head backwards, making sure that you move them together. Bend your back slowly and carefully, keeping your dominant leg in position. Keep your abdominal muscles tight so that you can keep control of your core as you bend backwards. Make sure to balance your weight firmly on the one leg that is on the ground. Do not bend you knees or elbows just yet. Bend your hands so that your fingertips point towards the ground. Make contact with the mat underneath you and plant your hands onto the ground. Allow your weight to shift onto your hands.

SUMMARY: Raise your arms and extend your dominant leg. Start bending backwards. Land on your hands.

INPUT ARTICLE: Article: There are many tables that have information on the average bond energies for a specific bond. These tables can be found online or in a chemistry book. It is important to note that these bond energies are always for molecules in a gaseous state. For our example, you need to find the bond energy for an H-H bond, a Br-Br bond, and an H-Br bond. H-H = 436 kJ/mol; Br-Br = 193 kJ/mol; H-Br = 366 kJ/mol. To calculate bond energy for molecules in a liquid state, you need to also look up the enthalpy change of vaporization for the liquid molecule. This is the amount of energy needed to convert the liquid into a gas. This number is added to the total bond energy. For example: If you were given liquid water, you would need to add the enthalpy change of vaporization of water (+41 kJ) to the equation. In some equations, you may have the same bond broken multiple times. For example, if 4 atoms of hydrogen are in the molecule, then the bond energy of hydrogen must be counted 4 times, or multiplied by 4. In our example, there is only 1 bond of each molecule, so the bond energies are simply multiplied by 1. H-H = 436 x 1 = 436 kJ/mol Br-Br = 193 x 1 = 193 kJ/mol Once you have multiplied the bond energies by the number of the individual bonds, you need to then sum all of the bonds on the reactant side. For our example, the sum of the bonds broken is H-H + Br-Br = 436 + 193 = 629 kJ/mol. Just as you did for the bonds broken on the reactant side, you will multiply the number of bonds formed by its respective bond energy. If you have 4 hydrogen bonds formed, you would need to multiply that bond energy by 4. For our example we have 2 H-Br bonds formed, so the bond energy of H-Br (366 kJ/mol) will be multiplied by 2: 366 x 2 = 732 kJ/mol. Again, like you did with the bonds broken, you will add up all of the bonds formed on the product side. Sometimes you will only have 1 product formed and can skip this step. In our example, there is only 1 product formed, so the energy of the bonds formed is simply the energy of the 2 H-Br bonds or 732 kJ/mol. Once you have summed all of the bond energies for both sides, simply subtract the formed bonds from the broken bonds. Remember the equation: H = H(bonds broken) - H(bonds formed). Plug in the calculated values and subtract. For our example: H = H(bonds broken) - H(bonds formed) = 629 kJ/mol - 732 kJ/mol = -103 kJ/mol. The final step to calculating bond energy is to determine whether the reaction releases energy or consumes energy. An endothermic (one that consumes energy) will have a final bond energy that is positive, while an exothermic reaction (one that releases energy) will have a negative bond energy. In our example, the final bond energy is negative, therefore, the reaction is exothermic.

SUMMARY:
Look up the bond energies of the bonds in question. Multiply the bond energies by the number of bonds broken. Add up all of the bond energies of the broken bonds. Multiply the bond energies by the number of bonds formed. Add up all of the formed bond energies. Subtract the formed bonds from the broken bonds. Determine whether the entire reaction was endothermic or exothermic.