Problem: Article: A total of 150 minutes of moderate cardiovascular activity is recommended for keeping you healthy. However, if you're trying to lose weight, you may need to exercise more than this. Shoot for 30 minutes on 5 days of the week as your minimum target. This will help you to reach your 1,500 per day calorie deficit. Choose an activity that you enjoy. This will help make it easier for you to stick with it. Try breaking up your exercise sessions into smaller chunks if you're short on time. For example, you could exercise for 10 minutes at a time 3 times per day, or do two 15 minute workouts each day if you don't have time for a 30 minute workout session. Every extra calorie you burn throughout the day will get you closer to your goal, so always be on the lookout for ways you can be more active. Some easy things you can do include: Parking further away from entrances Getting off the bus or subway 1 or 2 stops early and walking the rest of the way Taking the stairs instead of the elevator Biking or walking when you run errands or on your way to school or work Doing pushups or squats during a commercial break when you're watching TV High-intensity interval training (HIIT) is an effective way to increase the amount of calories you burn during your workouts. To do it, alternate between exercising at a moderate pace and exercising vigorously, and then repeat these intervals. Try doing HIIT with walking, running, biking, or swimming. A sample HIIT workout on a treadmill might include walking for 4 minutes, then running for 4 minutes, then walking for 4 minutes again, and so on for a total of 30 minutes of exercise. If you do HIIT on a bike, you might ride at a moderate pace for 4 minutes, then sprint for 3 minutes, then return to a moderate pace again for 4 minutes, and so on. Building muscle gives you more lean muscle mass, which burns more calories. This will help to raise your metabolic rate and make it easier to create a caloric deficit. Aim for two 30 to 45 minutes strength training sessions per week. You can use any type of equipment you like to build muscle. Try using resistance bands, dumbbells, strength-training machines, or go equipment-free and do bodyweight exercises. Make sure that you work all of your major muscle groups during each of your strength training sessions. The major muscle groups include your arms, legs, back, buttocks, abdomen, and chest.
Summary: Work in at least 30 minutes of cardiovascular exercise on most days. Look for simple ways to get more steps in throughout the day. Add high-intensity interval training to burn more calories. Build muscle with resistance training.

Problem: Article: Part of what gets porcelain so dirty is the buildup of dirt and grime over time. Try to wipe down the surface of your porcelain on a regular basis to prevent this kind of damage like once every week or so. Use a sponge or washcloth dampened with warm water to wipe down the porcelain. If you have a slightly stained piece of porcelain whether it's a bathtub, a sink, or a toilet you may be able to clean it with just a little soap and elbow grease. Simply pour some mild dishwashing liquid on a sponge and scrub the porcelain for a few minutes. Be sure to scrub the porcelain hard enough to make a difference. Focus on the areas with the toughest stains first. When you finish, rinse the soap off of the porcelain and let it dry. Fill a bucket with 2USgal (7.6L) of water and add 14c (59mL) of white vinegar. Soak a sponge in the mixture and use it to scrub the porcelain surface. Be sure to rinse the porcelain with regular water and dry the surface with a clean towel. You should do this about once a month to keep the porcelain from acquiring more permanent stains.
Summary: Wipe down the surface weekly. Scrub it with dish soap. Use white vinegar.

Problem: Article: Write down a few of the things that you like to do for fun. Next, write down a few items that you'd use for that hobby. Choose the ones you really like from that list, and add them to your wish list. Here are some ideas to get you started: If you like to paint or draw, you might need some new graphite pencils, paintbrushes, or paints. If you do oil painting, you might also need some linseed oil or turpentine. Be creative! If you like to show support for your favorite sports team, don't limit yourself to just jerseys, sweatshirts, and hats with your favorite team's logo. A sports game is a great way of showing support. It can also be a great experience. If you like music, why not think about your favorite bands? Are there any new albums that came out or that you don't have? What about posters or shirts? If you are interested in manga or comic books, see if any new volumes have been added to your favorite series. If you like anime, see what new action figures you might have missed out on. Click here for more ideas on specific gifts. Did you recently see a musical that you really liked? The musical might not be playing anymore by the time your birthday rolls around, but there could be another one that you might enjoy. Visit the theater company's website and see what is coming up that interests you. Tickets to performances, such as operas, plays, and musicals, make great, memorable gifts. If you don't like theater, think about other things you have enjoyed. This could be a sports game, a concert, or even a theme park. Click here for more gift ideas based on experiences. Sometimes, figuring out what you need is easier than deciding what you want. Think about the past few months. Ask yourself if there was something you really needed at one point but didn't have. Here are some things to get you started: If you cook a lot, you might find that some of your pots, pans, and other utensils need replacing or updating. You could ask for a new set or blender. If all your cooking gear is in top condition, consider some exotic spices instead. If you have a green thumb, you might like a grow-your-own herb kit. You'll get some pots, soil, and a few popular cooking herbs, such as basil, thyme, and mint. If you play a sport or music, see if your gear needs updating or replacing. Equipment can be expensive, and a birthday is a great chance to get an upgrade. If your birthday is close to winter, it might be a good idea to check and see if your winter clothes still fit. If they don't, you could ask for a new jacket or scarf. Do you have a favorite store that you like to shop in? Visit their website and see if there is anything new that came out since the last time you visited. Sometimes, walking through a store, thumbing through a catalog, or surfing the web may give you some ideas. If you have a free weekend, try visiting your local mall. Be sure to take note of anything that interests you.
Summary: Think about your hobbies. Try to remember something fun you did in the past. Think about what you need. Browse stores, websites, and catalogs for ideas.

Problem: Article: These stores also carry a variety of paints, water sealers, finish glosses and brushes that are suitable for painting unglazed pots. Use a chisel to gently chip the seams off or sand them lightly with fine to medium grade sandpaper. This step is necessary for a smooth surface, and the paint will adhere better if you lightly sand it first. You can also blow off any dust and dirt with a hair dryer. A sealer will help prevent moisture from soaking through the pot, which could ruin the outside finish. The primer helps the final coat of paint adhere and it covers any small imperfections or discolorations. Use the best brush you can afford; the bristles on cheap brushes invariably come loose and get stuck in the paint.
Summary:
Purchase unglazed ceramic pots at a craft store. Choose a work area that is well-ventilated. Cover your work surface with plastic or newspapers to protect it. Remove seams on the pot that were created from the mold. Brush the pot off with a soft paint brush or a dry cloth. Wipe the pot down with a damp cloth. Allow the pot to dry completely. Spray the inside of your pot with a waterproof sealer. Let the sealer dry completely. Apply a primer to the ceramic pot using a paintbrush. Let the primer coat dry completely. Brush a thin coat of acrylic paint on the entire pot. Allow the paint to dry. Apply another thin coat of paint to the ceramic pot and let it dry. Use a thin coat of acrylic gloss to protect the paint. Allow at least 24 hours of drying time before you put soil in the pot.