INPUT ARTICLE: Article: A few sessions a week will help build strength and develop muscle mass. If you are doing ab exercises for rehab or to avoid injury, however, you should talk to a therapist first to determine the frequency that's right for you.  Aim for 3 sets of 10-20 reps per set of crunches. Plank holds can be up to 3 minutes long. You can vary the exercises you try. For instance, you could do reverse crunches on Monday, straight crunches on Wednesday, and Pilates 100s on Friday. Gradually build up your reps and sets to their maximum safe level outlined above to see the most impact. If you still aren’t pleased with how your abs look, try mixing in some cardiovascular exercise and interval training to burn fat. Use a calorie-counting app to monitor your calorie intake and ensure you’re not sabotaging your hard work, too. What you eat has a big impact of the quality of your figure. A layer of fat can hide a very strong core. Eat a diet rich in whole grains, and healthy proteins like egg whites, chicken, and fish. Get plenty of vegetables, but avoid fats. For instance:  For breakfast, have some steel cut oats and an egg white omelette. Have a grilled chicken salad for lunch. Try baked fish with buckwheat for dinner. Start with 15 minutes of cardio every other day, then increase to 30 or more. Cardio exercises are good for your overall health, giving you good support when you're trying to work your upper abs. Excellent cardio activities include:  Using a treadmill  Spinning Jump roping Running

SUMMARY: Work ab exercises into your routine 2-4 times a week. Up the intensity. Eat well to take care of your abs. Work cardio exercises into your routine.


INPUT ARTICLE: Article: " " " Select the soonest possible day and time available to download Windows updates and resolve your audio problem immediately. " If updated audio drivers are available for download, they will automatically be installed on your computer on the day and time you've selected for the Windows update.

SUMMARY: Click on the "Start" menu from the desktop of your Windows XP computer. Click on "Control Panel. Select "Automatic Updates. Click on the button labeled "Automatic. Select the day and time you'd like your computer to download Windows updates. Click on "Apply.


INPUT ARTICLE: Article: If you’ve made pasta to serve with the sauce, make sure to save a cup of the water that you cooked it in just before you drain it. That way, you can use the water to thin the sauce if it turns out to be too thick when you combine it with the pasta. Add just enough pasta water to make the sauce and pasta combination easy to stir together. Turn off the burner that the vodka sauce is on, and drain your pasta. Place the hot pasta directly into the pan with sauce and then toss the together to ensure that the pasta is evenly coated.  Don’t put all of your cooked pasta into the sauce at once. Instead, add approximately ½ to ¾ and make sure that there is enough sauce to coat all of it. If there’s excess sauce, finish adding the rest of your pasta. You should have enough sauce for approximately six servings of pasta. When the vodka sauce and pasta are fully combined, mix in 1 cup (450 g) of grated Parmesan cheese. For serving, you can top the pasta and sauce with a little more grated cheese. You can also garnish your pasta and vodka sauce with some fresh basil leaves for added color. While pasta and vodka sauce is a common dish, you can customize the recipe to suit your tastes. You may want to add some type of protein to the dish to make a hearty meal, or mix in some vegetables for added flavor.  Grilled chicken, sausage, and shrimp can be tasty addition to your pasta and vodka sauce. Cook approximately 1 pound (450 g) of your chosen meat or seafood fully, and then top each bowl of pasta and sauce with it. You may want to drizzle additional vodka sauce over the protein. Peas pair well with vodka sauce. When the sauce is nearly finished, add 1 cup (150 g) fresh or defrosted peas to heat them through.

SUMMARY: Save some pasta water to thin the sauce. Add your pasta to the sauce. Stir the Parmesan cheese into the dish. Customize your recipe.


INPUT ARTICLE: Article: It's hard to keep a cooler or picnic basket perfectly stable. Everything is going to get a bit jumbled so skip things that require perfect presentation, such as deviled eggs or even birthday cake. Instead, try more humble foods like boiled eggs, potato salad, cheese and bread, or carrot sticks. Don't pick foods that require a knife and fork to eat. Choose foods you can eat with your fingers or just a single utensil. Too much fussiness makes for a messy picnic.  For instance, try sandwiches, cottage cheese, or egg salad. Fruits like strawberries, bananas, oranges, or apples are also great options! You could also try things like fried chicken, cookies, pinwheel sandwiches, pigs in a blanket, or burritos. The foods should still be simple to eat, but that shouldn't stop you from catering to more adult taste buds. Plenty of foods can be easily carried and eaten by hand that are more sophisticated.  For instance, try bruschetta and toasted bread, goat cheese and crackers, or a salmon and cream cheese frittata. You could also bring a variety of cheeses or dips, along with crackers and chips. If you want to bring salads and veggie-centric dishes, opt for hearty vegetables instead of leaf lettuce. That way, you can dress it at home and not worry about it wilting. Add bottles of water for a simple fix, or you can make iced tea and pack it in reusable bottles. Alternatively, add juice boxes, sodas, or flavored sparkling water for a bit of pizazz. If you're planning a picnic for adults, you could bring beer or wine, but make sure it's allowed in the area you're going. Some water attractions don't allow glass bottles, for instance, while some parks ban alcohol altogether. You don't want to waste a whole jar of mayonnaise and mustard, but you'll likely need to toss anything you don't eat the end of the picnic. Instead, opt for small jars so you'll just have what you need.  You can also pack a small amount of a condiment in a food jar you've washed out, such as a pickle relish jar. That way, you don't have to go out of your way to buy special mini jars. Another option is to save condiment packets from fast-food places and bring those along.

SUMMARY:
Pick food that will hold up well when bounced around. Opt for foods that are easy to eat. Try fancier options if you're going on an adult picnic. Toss in a variety of drinks for hydration. Bring mini jars of condiments if you need them.