Write an article based on this "Select a close-fitting shirt. Select close-fitting shorts. Choose comfortable socks. Pick a pair of workout shoes. Consider buying knee pads."
article: Find a short-sleeved or sleeveless shirt that fits snugly and is comfortable to move in. Choose something made of breathable, synthetic fibers that will wick sweat away from your body. Men don’t typically wear spandex shorts as tight or as short as the women do. But your shorts should still be more snug than a normal pair of baggy workout shorts. Choose a pair that will allow you to move around without sagging down. These can be crew, calf-height, or knee-height, depending on your preference. Avoid socks that are mostly cotton since these will absorb moisture and be slow to dry. Look instead for socks that have acrylic or synthetic fibers and keep your feet dryer to help prevent blisters. Unless you’re serious about playing volleyball, you can just start with a good pair of running or gym shoes. Be sure that they fit well, offer good arch support, and won’t leave black marks on the gym floor. If you decide to play volleyball long-term, visit a sporting goods store to get fitted for volleyball shoes, which provide more traction and support than ordinary gym shoes. Many men opt not to wear knee pads, but some do, so decide if knee pads are right for you. They protect your knees from injury and pain when you have to dive for a ball, but some players think they’re uncomfortable and bulky.

Write an article based on this "Wake your dad up with breakfast in bed. Surprise him at work around lunchtime if you’re able. Decorate before he gets home. Bake his favorite cake Play a game together. Go for a walk with each other. Go out for dinner. Make your dad a homemade meal."
article: Get up early enough to prepare food and surprise your dad while he’s still in bed. Make him his favorite meal and put some extra effort into it. If he usually has eggs, make them into the eyes of a smiley face and make a smile out of bacon. If he eats oatmeal, put extra goodies in it like fruit with sugar and cinnamon. Don’t forget to wish him a happy birthday right away. If it’s a weekday and your dad has to work, bring a lunch to his place of business and spend time with him. Go when he has a lunch break so you aren’t interrupting his work or distracting his coworkers. Ask a family member to take you if you need help getting there. Hang streamers and blow up balloons to fill your house with color and celebration. Purchase a happy birthday banner or make one yourself with pieces of construction paper. When he gets home, he’ll be surprised by the amount of work you’ve put in. or dessert. Either purchase a box of cake mix or make one from scratch. Decorate the cake with icing and candles once it’s finished. If his favorite dessert is a pie or something else, make that instead. Call your local bakery to ask for a specialty cake. Many bakeries can customize a message in the frosting for a more professional look. Take the time to sit down and enjoy each other in a cooperative or competitive game. It doesn’t matter whether it's a board game you both love or a video game you can play together.  Puzzle and strategy games help promote conversation and problem-solving. Don’t be too competitive. Have fun with your dad. Going for a long walk is a great way to spend time outdoors and to talk to your dad. Hold conversation and listen intently to show that you care about his day. Find a nature trail near you or walk around your neighborhood. Treat your dad to a meal at his favorite restaurant. Tell him to get whatever he wants on the menu. Let the wait staff know that it’s your dad’s birthday. You never know if they have special deals, if they’ll come out and sing to him, or if they’ll give him free dessert! Your dad probably has a favorite meal that your family makes at home. Take some time to learn and prepare the meal for him. Cooking your dad a meal will show him how much you care. Ask your dad to cook with you to spend time together in the kitchen.

Write an article based on this "Don’t attempt to “spot reduce. Increase your cardio workouts. Try interval training."
article:
” It is not possible to lose fat specifically in your inner thigh region. To lose this fat, you will need to reduce your overall body fat. It is essential to be realistic in what you can expect from your weight loss. Cardiovascular exercise is a great way to burn fat. In order to lose overall body fat (and thereby also lose fat in your inner thigh region), you should increase the amount of time that you do cardiovascular exercising or increase the days that you do cardiovascular exercise. Cardio workouts are particularly well-suited to assist with the appearance of your thighs because most cardio exercises work the lower body, which can tone and shape your thighs as you lose weight.  For popular cardio exercises to try, look to elliptical training, running, stair climbing, jumping rope, and brisk walking.  Exercise at least a half hour a day 5 days a week in order to increase your fat burning.  Always consult with your physician before beginning a workout routine to make sure that you are healthy enough for moderate to intense exercise. Interval training involves alternating intense bursts of vigorous activities with periods of lighter activity. For example, you can alternate between walking and jogging (five minutes each, repeated for a total of 30 – 60 minutes), or you can alternate between jogging and running. Doing interval workouts will burn more calories, and thereby will burn more fat. Aim for 30 minutes or more of interval training four to five times each week.