For a more difficult spin on a basic concentration curl, try standing up while you perform the exercise. Stand up with your weight in one hand, bend forward very slightly at the hips and slowly lift the weight up and down by squeezing your bicep as you keep your upper arm and elbow at your side. Because you're not resting your arm on your leg, you need to use more energy to keep your shoulder, upper arm, and elbow stationary, making for a harder exercise.  Don't attempt this exercise if you have lower back problems. Because you're lifting the weights with a slight bend in your hips, your lower back muscles are under minor  stress while you do this exercise. This can cause problems for people with a history of back issues and even (in rare cases) lead to injury. Another variation you can put on the basic concentration curl involves using your wrist to exercise a greater range of muscle than you might normally. Assume the basic concentration curl stance, but when you lift the weight, turn your wrist smoothly so that your palm is facing your torso at the top of the lift. When you lower the weight, turn your wrist back the other way so that the bottom of the hand faces your leg. This variation is useful because it can work more of the bicep than the basic curl. Your bicep is actually made up of two bundles of muscle — an outer bundle (or "long head") and an inner bundle (or "short head"). Turning your wrist ensures both heads are worked roughly evenly. If you like the workout you get from basic concentration curls but you find the pressure your elbow puts on your leg to be uncomfortable, try preacher curls. In this exercise, you sit at a special exercise rack with a pad for your elbows as you lift and lower the weight. The exercise itself is quite similar to basic preacher curls — you just slowly lift and lower the weight with your biceps while keeping your upper arms stationary. Another spin you can put on a basic curl is to sit at a special type of tilted-back exercise seat called an "incline bench". Like with a standing concentration curl, you use one arm to lower a weight down towards the floor, then lift it up towards your torso with a smooth, controlled motion. Just like with the standing curl, you use extra effort keeping your upper arms stationary. However, because you're sitting down, the stress on your lower back is much lower.

Summary: Try a standing concentration curl. Try turning the wrist during the exercise. Try a preacher curl. Try a prone incline curl.


One of the major reasons tigers are endangered is because their home is being destroyed. Illegal logging and forest clearing are destroying the habitat that tigers live in, causing them to become displaced without enough food or land to sustain themselves.  One way that you can help is by purchasing your goods from companies that only implement sustainable practices. You can also purchase 100% post-consumer recycled paper. Look for paper and wood products that are approved by the international Forest Stewardship Council (FSC). The goal of the FSC is to improve forest practices, and therefore end deforestation, around the world. Palm oil is a popular vegetable oil used in food and cosmetics. The palm oil industry has led to deforestation and the destruction of the tiger habitats. Only buy products that use palm oil from a sustainable source. Look for products with the Roundtable on Sustainable Palm Oil (RSPO) trademark. One major source of deforestation comes from the coffee industry. The next time you are purchasing some java, look for a brand that is sustainable. This means that they do not condone the practice of deforestation. Sustainable brands will have a certification on the box from an independent certifier, like Fair Trade, Rainforest Alliance, or UTZ Certified. Poaching is the number one threat to tigers. Never buy tiger products, either in your own country or while traveling abroad. This includes products made with tiger parts or tiger derivatives.  Do not buy any traditional medicine that is made from tiger parts, such as tiger bone. Today some chemists still use tiger bone, even though it is illegal and a main part of the reason tigers are endangered.  Poachers hunt these beautiful creatures illegally, so much so that there are now only an estimated 3,200 tigers left in the wild.

Summary: Buy products from sustainable companies. Buy sustainable palm oil. Buy sustainable coffee. Avoid purchasing tiger products.


Find what you're really passionate about photographing and spend lots of time taking pictures of it. Instead of trying to take perfect pictures, try to capture what made you excited about the shot or what sparked delight. For example, if you love to travel, take pictures of everything on your trip. Over time, you might find that you're particularly drawn to photographing architecture or people that you meet. As a beginner, take photographs of everything that draws and holds your attention. Pay attention to what's in your camera's viewfinder before you capture the image. A classic photography trick is to compose the picture by the rule of thirds. Imagine your frame is divided into thirds going horizontally and vertically. Then place interesting subjects along these lines.  For example, instead of taking a photograph of a tree in the middle of your frame, move the camera so the tree is off to the bottom left of the frame and you can see the valley behind it. If you'd like to take an extremely close up photograph of something, such as a flower or bug, use your camera's macro mode. This will allow you to capture rich details. Once you've found something you'd like to photograph and composed a shot, take a few pictures. Then move closer to the subject so it fills the frame and take a few more pictures. Walk around to photograph from different angles and then walk farther away from your subject. You might find that photographing even closer or farther away will give you a better image than the one you imagined. This is a great trick to try if you're struggling to come up with a shot. Just start moving around your subject until something catches your eye. You'll probably start taking photos using your camera's automatic settings. Keep shooting automatic until you're ready to start learning more and being more creative. When you start photographing in manual, you'll be able to control aperture, shutter speed, and image sensitivity. These work together to determine the quality of the photo you take. For example, imagine you want to photograph a track race. If you shoot in automatic, the camera will probably freeze the action to create a still image. If you'd rather take a picture where the runner is blurred and appears to be moving fast, use manual to slow the shutter speed. The best way to improve your photography skills is to photograph as often as you can. To make things interesting, give yourself challenges and show your photos to a photography mentor or friend. For example, challenge yourself to photograph action shots one day. Photograph nature scenes the next day. Then shoot food or fashion images the following day. Consider enrolling in a photography class or taking a workshop where you can get one-on-one feedback.
Summary: Photograph things that inspire you. Work on composing your shots. Adjust the distance between your subject. Play around with the exposure triangle to have more control. Find time to practice as much as possible.