Problem: Article: If you do nothing but bench presses all week, you're not lifting correctly. Create a routine that varies the muscles you'll work on throughout the week, shaking it up while still highlighting the muscle groups that you're targeting and strengthening with your good technique. A weekly regimen might look something like this: Monday: Work on pecs Tuesday: Work on legs Wednesday: Aerobics and running Thursday: Work out torso and back Friday: Work out abdominals. Weekend: Rest With the proper technique, you should start to notice your regular routine get a little easier, which means you're getting stronger and starting to build muscle. Lifters call this a "plateau" and use it as a sign that it's time to start adding weight and varying the routine, to avoid flattening out. To add weight, use weights which are still comfortable, but heavy enough to make those last few reps more difficult, finding that sweet spot, where the muscles almost fail. To really start varying your work out and introduce a cardio element into the workout, you can mess with the amount of time you take to rest between your sets. If you're giving yourself a full minute between sets for your arm, cut it down to 15 or 30 and notice how much more difficult it becomes. Listen to your body and don't rush yourself. Jumping straight into another set when you're exhausted is a good way to make a mistake and cause an injury. Be careful and train at your own pace. It's a common mistake that rookies in the gym think lifting out three times a day is the quickest way to build strength and definition. This is not the case. Over-training can result in injury, keeping you sidelined from being able to work out properly for weeks or even months at a time. Lift correctly a few times and you'll start building muscle more quickly than you will lifting too often. After you finish your work out, always take a hot shower or bath. Steam-rooms are also popular after-workout routines, letting your muscles stay warm and "cool down" at their own pace. You'll notice your muscles will be less sore with the proper after-workout care.
Summary: Vary your work out. Gradually add a comfortable and small amount of weight. Keep doing pyramid sets and vary your rests. Only lift a few times a week. Heat down after you cool down to deal with the soreness.

Problem: Article: Long text messages are boring and will make you seem over-eager. Therefore, you should always try to keep your messages short and sweet -- no more than two or three sentences. Try to make to make every message either funny, clever or sweet -- flirting should never involve small talk about the weather. There should be a certain amount of equality in every texting relationship -- one person should not be sending a substantially larger number of texts than the other. Sending too many texts will make you seem over-eager and a little too available. She'll feel like you're coming on too strong -- which will either freak her out or cause her to lose interest. Not sending enough texts, on the other hand, might make you seem disinterested or lead her to believe that you're texting multiple girls at once. If this is the case, she may decide to give you up as a lost cause. Therefore, you need to find a balance by sending a roughly equal number of text messages, with the balance tipped slightly in her direction if possible. Also pay attention to who's initiating and ending each text conversation -- you want to alternate if possible. You want to give the impression of being witty and intelligent in your text messages, which can be very difficult if you're "txtin lyk dis". Teenagers may be able to get away with it, but anyone over the age of 18 should pay a little more attention to spelling and grammar. You don't need to go looking up big words in the dictionary just to seem intelligent, just do a quick scan of every text before you send it to make sure there are no glaring typos or misspellings. Punctuation can have a huge impact on how your text is interpreted. For example, if your girl sends you a picture of herself in a new outfit, "wow!" sounds a lot more enthusiastic than plain "wow", while "I like it..." is a lot more flirty and suggestive than "I like it". Just don't overdo it on the exclamation points, questions marks, smiley faces, winky faces and other emoticons -- they can be very effective in the right context, but can seem juvenile if overused. One of the most important texting skills to learn is the ability to end a dying conversation. If you let texting sessions drag on for too long, you will run out of interesting things to say and the conversation will quickly become awkward and boring. The trick is to end the conversation before you reach that point, so you can always leave her wanting more. Try to end with something cute and flirty like "gotta go, babe, I'll talk to you tomorrow. Don't get into too much trouble without me!" or "Time for bed - need to get my beauty sleep. See you in your dreams!" Texting should only be used as a stop-gap flirting method between actual real-life flirting sessions. While texting is great and all (and you can sometimes say things that you'd be embarrassed to say in person), nothing can beat the sparks that fly when you flirt in person. Use your text sessions to organize a date or plan your next casual hang-out. This gives your texting a purpose and is something you can both look forward to. Remember that things like prolonged eye contact, a dazzling smile and a well-timed brush of the arm beat a bunch of words on a screen any day.
Summary: Keep your messages short and sweet. Send an equal number of messages. Be careful with spelling and grammar. Don't let the conversation drag on. Don't use text flirting instead of actual flirting.

Problem: Article: This will require you to make a payment. Once your payment is processed, you'll be returned to the search results where you can click Recover again to start the recovery. Once the file is restored, it will be in its original location.
Summary:
Follow the on-screen instructions to upgrade to the Pro version.