There's a relatively simple formula to help you determine where your fat-burning zone falls.  It's not 100% accurate, but will give you a relatively reliable range to aim for.  First, find your maximum heart rate (MHR). To do this, subtract your age from 220 if you're male; subtract your age from 226 if you're female. Your fat-burning zone is between 60% and 70% of your MHR (Your MHR multiplied by .6 or .7).  For example, a 40 year old man's MHR would be 180, and his fat-burning zone would be between 108 and 126 beats per minute. There are a variety of heart rate monitors available— watches or wristbands, chest straps, and even built into handle bars of some cardio machines.  Heart rate monitors can help you accurately see where your heart rate is and based on your age, height, and weight can also determine your fat-burning zone.  By using a heart rate monitor, you're going to get a more accurate idea of where your fat-burning zone is. This is because the heart rate monitor will calculate your heart rate as you exercise and will then use your actual heart rate information to calculate your fat-burning zone. Many people that use a heart rate monitor for the first time realize that they may not have been working out as hard as they thought. Pay close attention and challenge yourself- safely. Although many cardio machines—like a treadmill or elliptical—offer a built-in heart rate monitor, they are not always 100% accurate. Heart rate monitors that use a chest strap are slightly more accurate than wristbands or watches.  They are generally also slightly more expensive. A VO2 max test (volume per time, oxygen, and maximum) test will accurately record your body's ability to transport and use oxygen during exercise. This test requires the participant to walk on a treadmill or use a bike and breathe into a face mask that measures oxygen and carbon dioxide levels as your heart rate increases.  This information can then be used to determine at what heart rate level you are burning the most fat and calories in your fat-burning zone. The VO2 Max test is considered one of the most accurate and reliable testing methods for cardiovascular fitness.  You can take a VO2 max test at a gym, some labs, and private doctors offices. This is the least technical of all the ways to determine your fat-burning zone. The talk test requires to you talk during exercise and based on how winded you are, you can determine if you need to increase or decrease the intensity of your workout.  For example, if you are too winded to talk then you need to decrease the intensity of your workout. If you can talk easily, then you're not working out hard enough. You should be able to say one short sentence without a problem.
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One-sentence summary -- Calculate your fat-burning zone with a formula. Purchase or use a heart rate monitor. Take a VO2 Max test. Use the talk test.


Prepare the cupcake cases or silicone cupcake pan.  Add the vanilla essence (extract). Add the water, oil, and milk now. Mix well with a wooden spoon.   Poke a toothpick in the middle of the cupcake to see if it is cooked. If it comes out with batter still sticking to it, put the cupcakes back for a little extra cooking until done. If wished, frost the cupcakes or serve plain. Enjoy.
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One-sentence summary -- Preheat the oven to 170ºC. Sift the flour and cocoa powder into one medium-sized bowl. Crack the egg and mix it into a separate bowl. In the bowl you added the flour and cocoa powder to, transfer in the egg mixture. Using a tablespoon, add 2 or 3 tablespoons (29.6 or 44.4 ml) of batter to each cupcake case, according to the size. Bake for 10 minutes in the preheated oven. Remove when baked. Allow to cool.


Unfortunately, there are still people who doubt mental illness and mental health diagnoses. Make sure you let people know bipolar disorder is as real illness. If someone questions a diagnosis, or makes a comment questioning mental illness in general, speak up. Say something like, "Bipolar disorder has been around for a long time. While it was called different things throughout history, it's always been a valid diagnosis." It can also help to let the person know you can't just "snap out of it." Say something like, "The difference between Bipolar Disorder and just being sad and being happy is that I can't really control my moods. I can't just cheer up or calm down when I need to." There is still a lot of stigma around Bipolar Disorder. Many people assume those with the disorder are unable to live normal lives. Let people know this is not the case. If someone, for example, feels you can't handle a task at work due to your disorder, let them know this is not the case. Say something like, "Even though I struggle with this disorder, I work hard to make sure I can still day to day activities. It doesn't mean I can't do things everyone else can."  You should also speak up if someone says another person cannot due something due to a Bipolar diagnosis. For example, if someone mentions they're not sure a colleague with bipolar disorder is up to a task, say something like, "Actually, most people with Bipolar Disorder are capable when symptoms are managed." If you are taking treatment that effectively manages symptoms, mention this. Say something like, "I have medication that really helps control my moods. Even though the disorder is difficult at times, it's not a hopeless situation." It may be helpful to compare Bipolar Disorder to a medical ailment. For example, "It's like if someone has diabetes. While they have to be careful and manage their symptoms, with the right care they are able to engage in most activities without trouble." Many people have negative feelings about medication. They may think it changes a person fundamentally or makes someone numb or robotic. While it can take awhile to find the right medication, medication is helpful when you're taking the right dosage.  Say something like, "People do have bad experiences with medication while finding the right treatment. I was on things that made me feel different or numb, but I worked with my doctor to find the right medication." Explain how the medication helps you. Say something like, "Now that I'm on the right meds, I feel fine. My moods are more stable, but I'm still able to experience normal highs and lows and I don't feel like they affect my overall personality." Many people think therapy is self-indulgent or unhelpful. Let people know many people benefit from therapy. Seeking help is not a sign of weakness. It can help to compare Bipolar Disorder to a medical condition. For example, say something like, "If you had a chronic heart condition, you would need to see a doctor regularly. Because I have a chronic mental health condition, I do need to see a therapist."
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One-sentence summary -- Make sure people know bipolar disorder is real. Let people know people with bipolar disorder are capable. Dispel misconceptions about medication. Explain why therapy is important.


To begin finger knitting, you'll first need to take a ball of yarn, and unravel a foot or so of the yarn. You will then place the strand of yarn that you have unraveled between your thumb and pointer finger, with the end of your yarn inside your palm and the rest of the yarn falling over the back of your hand. Hold the yarn in place with your thumb, leaving three inches of yarn or so across your palm. At this point you have wound the yarn around your fingers and pulled the loops over a couple of times. Now, you will repeat the process of looping under and over your fingers and then bringing the bottom loop over the top loop until you have created your desired size for your project. Make sure you continue to push the loops down on your fingers so they don't pop off the top of your fingers.
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One-sentence summary --
Unravel a strand of yarn. Continue knitting until you have achieved the size you desire.