Problem: Article: . Your body fat percentage indicates how much fat you have on your body. To get a six-pack that's visible, you'll need to have a low body fat percentage. If you have a high body fat percentage, you'll need to lose weight through diet and exercise to get a six-pack.  The best way to calculate your body fat percentage is to do caliper testing. This is a simple, painless test that you can get done at many gyms. If you can't find someone to do caliper testing, you can estimate your body fat percentage at http://bmi-calories.com/body-fat-percentage-calculator.html. However, keep in mind that digital calculators that rely on BMI do not distinguish between muscle and fat. Someone with a lot of muscle will have a high BMI, but may not have much excess fat. If you have a high body fat percentage, work on lowering it by losing weight through diet and exercise. Men need a body fat percentage of around 6-13% to have a six-pack. Women need a body fat percentage of around 12-20% to have a six-pack. For example, if you're a man with a body fat percentage of 18%, you'd need to lose at least 5% body fat to get a six-pack. every day. Whether you're trying to lose, gain, or maintain weight, it's important that you figure out your ideal daily caloric intake. Since getting a six-pack requires having a low body fat percentage, you'll want to pay extra attention to how much you're eating every day so you're not going over or under your daily calorie goal.  You can calculate your ideal daily caloric intake at https://bmi-calories.com/calorie-intake-calculator.html. Once you know your ideal daily caloric intake, make it a goal to eat that many calories (and no more) every day. Keeping track of what you're eating every day will help you determine if you're getting the right amount of calories. If you're not seeing results from your six-pack meal plan, you can check your food journal to see where you need to adjust your diet.  Buy a notebook or journal to write down your meals in. You can also use a fitness app, like MyFitnessPal or Calorific, to keep track of your daily eating habits. When you're logging what you've had to eat, include the number of calories. Then, at the end of the day, you can add up all the calories you've had. Eating small meals throughout the day will help keep your blood sugar at a stable level, which means you'll have enough energy for your workouts. It's also helpful for keeping hunger and any unhealthy-food cravings under control. Your meal schedule could look something like this:  Oatmeal with a banana for breakfast. 2 eggs with whole grain bread in between breakfast and lunch. Grilled chicken with spinach and a sweet potato for lunch. A protein shake in between lunch and dinner. Fish with broccoli, quinoa, and carrots for dinner. A protein bar and an apple for an after dinner snack. When you're eating regularly throughout the day, your body is actively working to burn calories. However, if you stop eating for longer than 3 hours, your body starts to burn fewer calories. Make sure you're eating every 3 hours so your body is operating efficiently.  If you're eating 6 small meals spread throughout the day, you shouldn't have any problem eating every 3 hours. It may help if you set a 3-hour timer on your phone or computer so you know how long it's been since you last ate. Protein shakes are an easy way to get the amount of protein your body needs to build muscle. Drinking a protein shake 1 hour before your workout and right afterward will help your abdominal muscles grow bigger and stronger. Avoid using protein powders that contain a lot of added sugars.
Summary: Calculate your body fat percentage Calculate how many calories you should be eating Log what you're eating every day in a food journal. Eat 5-6 small meals throughout the day. Avoid going for longer than 3 hours during the day without eating. Have a protein shake 1 hour before you work out and then right after.

Problem: Article: Not all yurts require insulation or lining, but they conserve heat and protect your yurt from the elements. Install your insulation on a day that is not very windy, and do this once the rafters are all in place. Use a step ladder to reach the top middle of your yurt, and spread the liner over the rafters. Have a friend pull the hemmed end around the rafter ends. Then, place the insulation on top of the liner. You can secure the upper area while your friend secures the perimeter.  To secure the lining and insulation, use a staple gun to add a staple every 4–8 in (10–20 cm). Once the insulation seam is aligned properly, use the foil tape to secure the seam. If you’d like, trim the insulation around the door frame so it does not get in the way. Remove the cover from the bag and get rid of the binding straps. The cover of your yurt is often in a bag made of the same material. Untie the straps around the cover. Then, place your step ladder inside your yurt so you can unroll the cover. To do this, bring the top of the covering through the center ring opening. Once the covering is through the opening, you can let the covering unroll until it reaches your door. As you stand on the step ladder, have a friend work around the perimeter. Once the covering is unrolled, unfold it 2-3 times to cover a bit in each direction. As you do this, look for the cut-out opening for the door in the top cover valance. The cut-out has many oval grommets, rather than round grommets.  Ensure the cut-out is centered over the door so you can easily install the rest of the covering. Work with your friend to unfold the rest of the covering across the top and perimeter of the yurt. Once the covering is halfway unfolded and covers half of your rafters, install a 2-5 twist-lock connectors or S-clips to secure the top cover at the door. Securing the cover near the door keeps the door detail aligned. Then, tie a cord to a few of the grommets on the top cover. Use the cord to help pull the rest of the fabric over the center ring and around the perimeter. Finally, pull the outside edge around so it is snug around the ends of the rafters.  It is imperative that the top cover is centered on the center ring and pulled down evenly. If not, your covering will be crooked. You do not need to fasten the cover to the center ring. Once the covering is in place, inspect the door frame to make sure everything fits properly. Then, use a marker to indicate the oval grommet locations. Drill 7⁄64 ft (0.033 m) pilot holes with the provided bits, and then fasten the twist-lock connectors.  If you don’t drill pilot holes, you may break the twist-lock shank. If you overtighten the twist-lock connectors, you can also break the shank. Once your roof is in place, consult your instructions regarding any specific finishing touches.
Summary:
Install your roof insulation and liner facing if included in your kit. Take out the cover and place a step ladder in the middle of your yurt. Unroll the covering toward the door frame. Unfold your covering 2-3 times to begin wrapping the perimeter. Unfold half of the covering and secure it using connectors. Pull the top layer of the cover over the center ring and down the other side. Mark the oval grommet locations around the door to secure them.