INPUT ARTICLE: Article: If you shower every day, remember that it's not necessary to wash your hair during every shower. In fact, most experts agree that most people do not need to wash their hair every day, and that daily washings can strip essential oils from your hair that keep your hair and scalp healthy. Unless you have a very oily scalp or exercise and sweat a significant amount, you probably don't need to wash your hair every day. Try to wash every other day instead. Not washing your hair can cut your showering time significantly, even by half. To keep your hair fresh in between washes, you can use a dry shampoo to minimize oil. Though dry shampoo can be helpful occasionally between washes, you shouldn't depend on it to take the place of actually washing your hair. Some people wash their face or even brush their teeth in the shower. These are both things that you can do outside the shower so that you don't waste your precious shower time. Brush your teeth either before or after taking the shower, and wash your face directly after the shower as opposed to before since the heat of the water helps to open up your pores. Shaving your legs and underarms can take a long time, especially if you do a careful and thorough job. Instead of shaving while you are in the shower, consider shaving the night before. To shave the night before, sit at the edge of your shower and wet your legs, underarms, or wherever else you may regularly shave with warm water. Apply shaving cream and shave carefully, adding water or shaving cream to any dry areas as needed. Shaving while sitting down can allow you to do a better and more thorough job than you might do while in the shower while you are standing.

SUMMARY: Don't wash your hair every shower. Save activities for after the shower. Shave the night before or after your shower.

INPUT ARTICLE: Article: Think of the food you put into your body as fuel for your activity. The cleaner the fuel, the more efficiently your body will run. Avoid foods that are high in sugars and that lack nutrients. Opt for lean proteins like grilled chicken or seafood, and try to fill about half of your plate with colorful veggies, like leafy greens, sweet potatoes, or broccoli. Don't eat for 30 minutes before you exercise to avoid cramps. To start getting in great physical shape before you lift, you should try to aim for at least 150 minutes of moderate aerobic exercise each week. Running, jogging, and swimming are some of the most popular aerobic exercises, but feel free to get creative a flag football game with friends or taking the stairs at work can count towards your goal. As you start getting ready to lift weights, study anatomy charts and workout guides online to learn more about the body's major muscle groups. Pay attention to how each set of muscles moves to control your body, then mimic those movements during weight training. Understanding how the muscles work will help you have a better understanding of what you're working towards. If you know that the muscles biceps, rhomboids, latissimus dorsi, and posterior deltoids all contract and shorten to move the shoulder and arm, you will understand the exact benefit you get from doing a lateral pull-down. Bodyweight exercises don't require any equipment to give you a good workout just the weight of your own body and gravity is enough to help you build muscles. Bodyweight exercises like squats, push-ups, and sit ups are a great way to get your body in shape for weight lifting. You might have images of pressing some heavy iron to build huge muscles, but you can actually get benefits by lifting lighter weights for more reps, plus you decrease your risk of injury. Start out by selecting a weight that you can easily lift 8-12 times, then gradually work your way up to heavier weights. You might not notice that your form is off when you're lifting lighter weights, but if your knees aren't aligned properly, or your back isn't straight, it can make a big difference when you add more weight to your lift. If you go to a gym, ask a trainer to evaluate your form before you increase your lifts. If you don't go to a gym, watch video tutorials and work out in front of a mirror or film yourself lifting weights to check your form. Pay special attention to any aches or pains you feel while lifting.

SUMMARY:
Eat a diet that's high in lean protein and veggies and low in carbs. Run, jog, or swim for at least 150 minutes a week. Study the major muscle groups. Practice bodyweight exercises to prepare your muscles for lifting weights. Start with lifting smaller weights, then work your way up. Make sure your form is correct before you lift more weight.