Use a resistance band that forms a closed loop. Drape the band over your pull-up bar and feed one end through the loop. Pull the end down to secure the band to the pull-up bar. Place your foot in the resistance band and hold onto the bar so your hands are shoulder-width apart. Pull yourself up so your chin is over the bar. Hold the position for 1 count before lowering yourself back down. Try doing about 1–2 sets of 5–10 assisted pull-ups. The resistance band will lower the resistance needed to lift your bodyweight so you can do pull-ups easier. Switch to bands with lower resistance as you get more comfortable lifting your bodyweight. Once you feel comfortable using the lowest resistance band, you can probably try doing a pull-up without one. Hang from the bar with your arms shoulder-width apart and your feet off of the ground. Touch your shoulder blades together and bend your elbows to pull up your bodyweight. Try to pull yourself up as far as you can in a slow and controlled motion. When you feel like you can’t lift yourself up anymore, straighten your arms and relax. Try to do as many partial pull-ups as you can.Doing partial pull-ups are a great way to check your progress so you can see how much stronger you’ve gotten. One day, you may even try a partial pull-up and end up doing your first full one!

Summary: Try assisted pull-ups with a resistance band to help lift your bodyweight. Attempt a partial pull-up to improve your range of motion.


These chemicals are sprayed on the surface of the yard, but when it rains they leach deep into the ground and get into the groundwater below. Contaminated groundwater can have a negative effect on the environment as well as the people who depend on it. Switch to natural methods for getting rid of pests and weeds.  Look into organic gardening practices to find creative ways to deal with garden pests. For example, many pests can be dealt with using a simple solution of dish soap and water. Planting native species can also help, since native species have developed a resistance to the pests and weeds in the area. Species native to other lands are more susceptible to disease as well. When a house is surrounded by concrete patios and other surfaces, chemicals pool and runoff leaches into the groundwater instead of getting evenly distributed staying closer to the surface. It might be tempting to pave over your yard so you don't have to deal with mowing the lawn, but keeping a yard is much better for the environment. . When soil gets eroded and ends up in streams, rivers and other waterways, chemicals that exist in soil mix with the water and create problems for plant and animal life. For example, when phosphorus levels get too high in a body of water, they lead to algae blooms that can kill fish populations. The best way to prevent erosion is to keep the soil in place by planting plenty of native trees, shrubs, grasses and groundcover. The plants' roots hold the soil in place and keep it from falling into the water. Yard waste that sits around can easily wash into storm drains when it rains. Even if the waste doesn't contain chemicals such as herbicides and pesticides, the introduction of large quantities of sticks, leaves, and grass clippings can overwhelm waterways with unhealthy quantities of nutrients.  Your compost should be contained in a bin or barrel to prevent the materials from being washed away. Some municipalities provide these for free or at low cost. Use a mulching mower instead of bagging grass clippings. Mulching mowers add a natural layer of compost to your lawn and you don't have to deal with disposal of grass clippings. Dispose of yard waste and grass clippings properly. If you don't compost or if you have yard waste that you can't compost, contact your local waste management or environmental protection agency to determine how to dispose them. If your car leaks oil and other chemicals, they can leach into the groundwater beneath the soil. Get your car regularly tuned up and make sure to repair any leaks as soon as they occur. In addition, don't forget to dispose of motor oil properly instead of washing it down the drain.

Summary: Don't use pesticides and herbicides. Remove concrete surfaces and replace them with groundcover.  Prevent soil erosion from occurring Contain and compost yard waste. Keep your car in good repair.


A suit jacket and dress pants are perfect (and expected) for semi-formal events. Anything less than a suit and you’ll be underdressed. You want to get your suit tailored so it fits you perfectly. Semi-formal dress attire is different for daytime and nighttime events. It’s traditional for guys to wear light-colored suits for daytime events. Go for something that’s cream, beige, or tan. A good rule of thumb is the later the event, the darker your suit should be. Wear a navy, dark gray, or black suit if you’re going to a later event. Make sure it’s clean and ironed. Don’t forget to tuck it in. Your button-up shirt is an opportunity to show off some of your personal flair, so don’t be afraid to wear patterns or a color other than white. Be careful though; don’t wear anything too bold or flashy that will detract from your polished look. For example, you could jazz up your suit by wearing a lavender button-up with a subtle pinstripe pattern. But you definitely wouldn't want to wear a shirt with a watermelon print all over it. Tuxedos aren’t appropriate for semi-formal events. They’re too dressy. You want to be having fun at your event, not feeling uncomfortable because you’re overdressed. Save your tuxedo for a formal black-tie event.

Summary: Wear a fitted suit. Go with a lighter-toned suit for daytime events. Attend evening/nighttime events in a darker suit. Wear a crisp button-up shirt under your suit jacket. Leave your tuxedo at home.


Someone who wants to get a 150 on the AMC is going to have a different way of training than someone just looking to qualify for the AIME. Know your goal, and you can prepare for it well.
Summary: Decide what your goal is.