Summarize the following:
Consistency is key when you’re trying to get rid of your muffin top and lose excess body fat. Whatever exercise plan you create, make sure that you can commit to exercising at least 3 days per week to ensure that you’re moving enough to fight off belly fat. While the amount of time will vary depending on your specific body type and goals, you’ll likely need to commit about 30 to 60 minutes each session. Belly fat can be stubborn and difficult to get rid of. Therefore, it’s important that you vary your workout routine to avoid hitting a progress plateau. As your muscles grow accustomed to a particular exercise, it will become less effective over time. By switching things up, you’ll keep work a wider variety of muscle groups and ultimately, burn more fat.  Varying your workouts can also help you ward off exercise boredom and keep you motivated.  For example, if you do a yoga class one day and a HIIT class the next, try to plan a different workout, such as a strength training session at the gym, for your next workout. While you can certainly do the same workout twice in a row, try to switch it up at least a 2 times per week. To make the most of your workout, try to incorporate several short bursts, about 20 seconds to 1 minute each, of high intensity cardio. While consistent, moderate-intensity workouts, such as walking and jogging, can certainly help decrease your body fat percentage, shorter, higher intensity cardio tends to be more effective at fighting belly fat.  Sprint intervals and HIIT (High Intensity Interval Training) classes are both great ways to burn fat and calories in a short amount of time. You can create your own high intensity cardio workout by doing sprint intervals on the treadmill. In order to get rid of your muffin top, you’ll need to decrease your total body fat percentage – not just the amount of fat stored in your stomach. Therefore, it’s crucial that you incorporate total body strength training into your training plan. Exercises that work your whole body help you build lean muscle mass, which helps you burn more calories throughout the day and decreases the amount of fat stored in your stomach area.  Try doing dumbbell squats with a rotation shoulder press for a strength exercise that works almost all your abdominal muscles as well as your legs and arms.  Medicine ball tosses with a core rotation is another great total body strength exercise that will help burn body fat and sculpt your core.  Dumbbell dead lifts are another great total body exercise that can burn fat and help strengthen your core. While focusing only on abdominal exercises won’t get rid of your muffin top alone, it can be helpful to do some targeted ab work alongside your cardio and total body regimen. Ab-specific exercises, such as an oblique sit up, can supplement total body exercises and help get rid of muffin top by sculpting your abdominal muscles.  Variations of plank pose, for example, can work your whole core and help sculpt your midsection. Plank jumping jacks, side planks, leg pull-ins, and mountain climbers are all great ab exercises with the added benefit of a bit of cardiovascular work.  Standing twists and side bends can both target your oblique muscles, decreasing the amount of fat that hangs over and gives you the muffin top effect. In addition to high intensity cardio and strength training, walking is also a great way to target belly fat. While it may not produce results as quickly or efficiently as more intense forms of exercise, walking more can make a huge difference in the size of your muffin top over time.  Try going for a walk right when you wake up in the morning. That way, you won’t have time to think about it too much and talk yourself out of it. To help you walk more, try walking places that you usually drive, or parking farther away from the door. You’ll get more steps in per day without even realizing you’re doing it. While yoga is a relatively gentle form of exercise, it’s also known to be quite effective at decreasing your total body fat, including the fat stored in your belly. Yoga is also a great stress-reliever, which decreases your cortisol levels and helps get rid of your muffin top.  Vinyasa and power yoga are particularly good options if you’re looking to get rid of your muffin top. Both of these types of yoga keep you moving consistently, which helps you burn more calories and decrease your total body fat.  Yoga may also help reduce stress and help you sleep better, both of which can help decrease stubborn body fat.

summary: Exercise at least 3 times per week. Vary your workouts to avoid hitting a plateau. Focus on high intensity cardio intervals. Incorporate total body strength training into your exercise routine. Do core-strengthening moves to help sculpt your belly. Make an effort to walk more often. Do yoga to help decrease your total body fat.


Summarize the following:
You can either highlight a block of text or click to place your cursor at the start of a paragraph. This displays the Bookmark dialog box.  In Word 2003, select "Bookmark" from the Insert menu. In Word 2007 and 2010, select "Bookmark" from the Links group in the Insert menu ribbon. Bookmark names have to begin with a letter, but they may contain numbers. Spaces aren't allowed, but you can separate words with an underscore (_), as in "Heading_1." This creates your bookmark.

summary: Select the place in the text you wish to bookmark. Access the Bookmark feature. Name the bookmark. Click the "Add" button.


Summarize the following:
Creating a calendar of tasks to do daily allows us to visually interpret the work that we have to do. Make sure to block out the amount of time each task takes to complete and include things like regularly scheduled breaks.  Breaking down your project into 4 smaller parts helps you meet goals and time restrictions throughout the project.  You can use online calendars like Google calendar that will give you text and email reminders for important deadlines. Not knowing what you need to complete can waste time. Make sure to maintain a clear list of the tasks you need to complete in order to meet the deadlines for your project.  You can keep this list on a physical piece of paper, or an online document. When you’ve completed tasks on your list, make sure that you cross them off. Not being able to find critical documents wastes a lot of time and can be stressful. Organizing your documents and categorizing them will enable you to find important information quickly.  Save all emails in a folder that you can access later. If something goes wrong during the project or there is a dispute, you can refer back to old emails to verify your claims.
summary: Maintain a calendar for each day and stick to it. Write down a list of things that you have to do. Keep all documents and emails in categorized folders.