INPUT ARTICLE: Article: When you exercise, the strain of lifting weights rips your muscle fibers. As soon as you stop working out your body goes into repair mode, starting a process known as "protein synthesis." As your body rebuilds, it adds additional cells to prepare your body for further strain, and this is what makes your body bigger and stronger. The inverse is also trueif you don't work out, then your body spends less energy building new muscle cells. Thus, your muscles slowly become weaker without use. Building muscle is essentially a healing process after you lift your muscle fibers tear, and your body rebuilds them stronger than before. But if you interrupt this process by lifting the same weights multiple days in a row prevents your muscles from healing properly, which stunts growth and leads to injury. Rest days allow your entire body to recover and focus on rebuilding muscle. It also gives you a mental and physical break that can help your keep your energy and enthusiasm up during the rest of the week's workouts. Resting your joints, muscles, and ligaments helps you stay healthier in the long term. A light jog or bike ride is a great way to still get a "workout" in while still having a rest day. Don't worry about "missing" the chance to get stronger on a rest day. All high-level training programs, from NFL athletes to Olympians, incorporate rest days. When you make a fitness plan, remember to give each muscle group time to relax before working it again. The easiest way to do this is to dedicate certain days to certain muscle groups, like "Chest and Shoulders" one day and "Biceps and Back" the other. For example, you might plan on working out 5 days a week with a plan like this: Day 1: Chest, triceps, and abs Day 2: Shoulders and back Day 3: Biceps, chest, and abs. Day 4: Rest or light cardio Day 5: Chest, triceps Day 6: Biceps, back, and abs. Day 7: Rest or light cardio Protein synthesis requires protein, and the more your body has available to use the faster your muscles will grow after a workout. Many serious lifters and body builders drink protein shakes, after every workout to promote muscle growth.To make a protein shake, simply mix in 1-2 tablespoons of protein powder with water, fruit, yogurt, and ice in a blender. Or, add natural sources of protein to your diet: Breakfast: Eggs, peanut butter and toast, yogurt Lunch/Dinner: Chicken, fish, red meat, beans Snacks: Hummus, protein/power bars, peanut butter. Replacing carbohydrates like bread, pasta, rice, or sugar, with proteins like chicken or fish can help promote muscle growth without gaining fat.

SUMMARY: Understand how muscle building works. Rest at least two days before working out the same muscle group. Plan for at least one rest day a week. Plan your workouts around different muscle groups. Eat a source of protein with every meal when lifting.

INPUT ARTICLE: Article: If you are already in a relationship with the target girl, then you should be sure to keep the stream of compliments flowing. Don't take it for granted that she knows you consider her pretty. She will appreciate hearing it every now and then and the more the better. "You are so beautiful/cute/pretty/lovely" will always work. Or, alternately, call he a goddess or say something like, "You are as pretty as you are smart." Focus on different outfits, as well. When your girlfriend wears a new outfit, tell her how good she looks in it. Think of different ways to compliment your girlfriend once a day. When you are in a relationship, simply telling your girlfriend she is pretty may grow stale. Fortunately, there are a number of other ways to pay her compliments. Compliment her on looks, but also on her personality, her dress, her scent, and her grooming. Trying saying in you next conversation, "You are right! You're so smart." Try more general complements that reflect how happy you are with her, like "I so lucky to have a pretty girl like you" or "You make me so happy." Compliment her in new and different ways. Try making her a playlist of songs that have meaning for the two of you, for example. Words go even better with gestures. Every once and a while, for instance, bring your girlfriend a random gift to back up all the compliments you have been paying her. She will remember your thoughtfulness. You can try also leaving a note, sending her a random text message and/or posting a comment on her facebook or instagram page, or calling her unexpectedly. Use your imagination.

SUMMARY: Keep those compliments coming. Be creative. Back up your words with actions.

INPUT ARTICLE: Article: Usually, if you book your tickets several months in advance, you can secure the best possible price for your trip. Planning ahead is especially important in the summer, when tourism in Santorini is at its height. So if you're looking to travel in July or August, try to have your exact travel dates set in January or February. Sites like Expedia and Kayak gather fare information from a wide range of carriers. These sites help you shop for the best fares. If you want to travel with a specific airline, you can search for tickets on their website. Expect to pay somewhere between 30 and 150 euros for each ticket. The carriers that offer direct flights from Athens to Santorini are Aegean Airlines, Olympic Air, Ryanair, and Volotea. If you're traveling on a budget, make sure to check out the fares for Ryanair, as they usually have the cheapest tickets. Save the confirmation email you receive and print out a copy. It's usually a good idea to have a paper copy of your ticket information, in case you need to show it to someone at the airport when you're traveling. You can save a copy of this information on your phone, but make sure you'll be able to access it when you're traveling. If you don't live in Greece or Europe, your phone may not have service while you're in Athens, or it may be expensive to use. Most airlines allow you to check in online before your flight. Your airline will usually send you an email giving you the information about checking in online. If you can't check in online, make sure you have your flight confirmation number so you can retrieve your boarding pass at the airport. When you're traveling abroad, you need to have your passport with you every time you fly. Keep your passport somewhere that you can access it easily, as you will need to show it to airport security before getting on your flight. Public transportation is the most cost-effective option for getting to the airport. If you're taking the metro, take line 3 and get off at the stop for the Athens International Airport. There are also four express buses that go to the airport: X93, X95, X96, and X97. If you have a lot of luggage, you may want to take a taxi. Any licensed taxi driver in the city should be able to bring you to the airport without any trouble. Plan to arrive at the airport at least an hour and a half before your flight. If you didn't check in online, retrieve your boarding pass at the airport. Then check any luggage you can't bring on the plane. The attendants at your airline's service desk should be able to help you with these tasks. Look at your boarding pass to find what gate your plane is leaving from, and head there after you pass through security.

SUMMARY:
Set the dates you want to fly 3-6 months in advance. Research flights on travel websites. Print out and save copies of your ticket information. Get your boarding pass online or plan to get it at the airport. Pack your passport when going to the airport. Get to the Athens airport by metro, bus, or taxi. Wait for the plane at your gate.