Summarize the following:
There are many misconceptions that beginners have about weight training. Here are some clarifications to keep your expectations realistic. Training a certain area of your body will not reduce fat in that area. Fat reduction happens when you burn more calories than you consume, and it happens in a pattern largely controlled by genetics.  For example, doing ab exercises will not reduce fat in your stomach area. It will help the ab muscles get bigger, which, if you're not pairing your weight training with healthy eating, might push out the existing fat and make you feel bigger. Weight training does not make women "bulky". As a woman, the muscle gain you will experience is a part of the "toned look" that many women are after. For toning, you need to build muscle and reduce fat. To reduce fat, you'll need to consume fewer calories than you burn. Progress is the result of having a game plan and sticking to it. For a beginner, it’s advised to choose a full body routine that you do three times a week with a full day of rest in between. The amount of sets and reps that you do in your routine effects the end result to your body.  To build super dense muscle and strength, do reps in the 1-5 range.  To build equal amounts of muscular endurance and muscular strength, do reps in the 8-12 range.  To build tone and endurance, do 12 reps and above. Most strength programs that strive to do this have you doing 5 sets of 5 reps. To get stronger and put on muscle, do workout routines that have a traditional strength style workout.  Traditional strength style workouts mean you complete one set of an exercise, rest, and then another set of the exercise, and then rest.  For example, 3 sets of 10 squats would be: 10 squats, rest, 10 squats, rest, 10 squats, rest. How you eat is 80-90% of your success in weight training. If you're trying to burn fat at the same time, you'll want to be careful to consume just enough calories to give you energy to make progress weight training. This can take some trial and error. Don't be scared to eat more if you feel fatigued or are not making progress. Focus on eating protein and vegetables as the bulk of your diet.

summary: Set your realistic goals. Choose a routine. Optimize your progress as a beginner in weight training. Eat a quality diet with plenty of water.


Summarize the following:
Clean the sink thoroughly first. Then stop up the sink drain. Fill the sink basin with tap water and add several ice cubes. There should be more water than ice in the sink or bowl.  If you prefer, you can use a large bowl such as a punch bowl wherein you can fully submerge your face. Add some slices of and cucumber or chunks of watermelon if desired. Hold your breath and dip your face into the ice water for ten to thirty seconds. Do this several times, with a few seconds to a few minutes in between.  The feeling of this process is intense, and has a temporary side effect of discomfort or pain due to the sudden temperature change. If it doesn’t feel at all intense, you may want to add a bit more ice. Other than temporary discomfort, icing your face shouldn’t cause any negative side effects, as some skin products can.  Don’t do this for longer than fifteen minutes. After facial skin icing, apply skin products if desired. For instance, moisturizer, toner or acne treatment (if needed). If your skin tends to get dry, go with a moisturizer. If your skin is on the oily side, use toner, an astringent which removes the film of oil leftover from cleansers. Saturate cotton pads with skin product and apply it to your face and neck.

summary: Fill the sink or a bowl with cold water. Submerge your face. Follow up with your regular skin care products.


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Place 1 cup (240 ml) of milk and 2 tablespoons of butter or margarine into a small saucepan. Heat the milk and butter over medium heat until the temperature reaches 120 to 130 degrees F (48 to 54 C). The butter won't melt completely. You're just warming the milk and butter which will help the yeast dissolve and activate. Put 2 tablespoons of packed brown sugar and 1 envelope (2 1/4 teaspoons) of instant yeast into the bowl of a stand mixer. Add the warmed milk and butter mixture and stir to dissolve the brown sugar and yeast. If you don't have a stand mixer, place your ingredients in a large mixing bowl and use a hand mixer or large wooden spoon to combine them. Add 2 cups of the all-purpose flour and 2 teaspoons of salt to the mixing bowl. Beat the dough for 3 minutes so that the flour is completely incorporated. If the dough looks very sticky and continues to cling to the sides of the bowl, slowly add more flour to make the dough soft. It should start to pull away from the sides of the mixing bowl.  Keep track of how much flour you add. Avoid adding more than 1 1/2 cups in total. Add the additional flour in very small amounts (about 1/4 of a cup at a time). It's easier to add flour than remove excess flour from your dough. Flour a counter top or bread board. Scoop the dough onto the work space and knead the bread until it's smooth and stretchy. This should take about 8 to 10 minutes of kneading. To knead the dough, punch it down in the center, fold it in half and push it forward with the palm of your hand. Continue the process of folding and pushing the dough. This kneading will activate the gluten in the bread and help your pretzel bread develop a good consistency. Grease a large mixing bowl and set your pretzel dough in the bottom. Cover the bowl and put it somewhere warm and draft-free to prove for one to two hours. Let it prove until it's doubled in size.  It's easiest to use a clear bowl. This way, you can keep an eye on how much your dough has risen. If you can't find a warm spot to prove the dough, try placing it in your unheated oven with the door closed. Turn on the oven light. This should warm the oven enough to prove the dough.
summary: Heat the milk and butter. Combine the yeast and brown sugar with the warmed mixture. Stir in the flour and salt. Knead the dough. Prove the dough.