17 Believable Excuses to Miss Class At the Last Minute

Top reasons to skip class & tips to “get proof” for your professor

If you need a valid excuse to miss class, there are tons of options that won’t raise any questions from your professor. In this article, we’ve put together the ultimate list of excuses to get out of class, along with examples and tips to provide “proof.” Whether you’re taking classes in person or online, here’s how you can get a much-needed break anytime in the semester!

Best Excuses to Skip Class Online or In Person

• Make an excuse that you’re sick, have food poisoning, or are experiencing an allergic reaction.
• Email your professor that there’s been a family or household emergency, or that you have a job interview. If you have an online class, tell them your WiFi is out.
• It’s best to be as vague as possible so you don’t get caught in a lie. After stating your reason for skipping class, explain how you plan to stay on top of your work.

Steps

You’re not feeling well.

1. Illness is considered the most valid reason to skip class. Whether it’s Covid, the flu, or a sinus infection, being sick is a foolproof excuse because it can affect the entire classroom. Most professors won’t ask for too many details, but if they do, mention a few symptoms that could spread quickly. Having a cough, fever, or Covid-related symptom is a solid reason to stay home.^[1]
   
   • “Dear Professor, I wanted to inform you that I will be unable to attend class tomorrow due to a sinus infection. I hope to maintain and complete all course requirements that I will miss during my time away.”
   • “Professor, I have to miss class today because I have a serious case of the flu. I hope to return to class on Thursday, but please let me know if I need to fill out any documentation. Thank you in advance.”
   • “Professor, I am writing to share with you that I will not be able to attend your class on Monday, September 13th. My roommate tested positive for Covid, and I am starting to exhibit symptoms. Would it be possible to set a time to meet up and discuss missed work? Thank you in advance for your time.”

You have food poisoning.

1. Food poisoning is unexpected, making it the perfect last-minute excuse. A bad reaction to food can happen at any time, with symptoms ranging from bad to horrific. Your professor will definitely understand if you tell them you’re vomiting uncontrollably or running to the bathroom every 10 minutes. Plus, you won’t have to provide proof that you’re sick! Most people recover in 12 to 48 hours, so it’s a great excuse if you want to miss class 2 days in a row.^[2]
   
   • “Dear Professor, I won’t be able to attend the socratic seminar this evening because I have contracted the stomach flu. The situation was unexpected, but I will attend your office hours on Friday to go over the next steps. Thank you for your time and understanding.”
   • “Professor Smith, I wanted to inform you that I will be unable to attend the lecture tomorrow because I am recovering from food poisoning. I’m sorry for the short notice, but my symptoms have been serious. Would it be possible to set up a meeting to go over missed work next week? Thank you, and I look forward to hearing from you.”
   • “Professor, I wanted to let you know that I missed class on Monday due to food poisoning. I apologize for the late notice, but I have been trying to catch up on coursework as best as possible. Can we schedule a meeting to discuss missed work and possible next steps? Thank you in advance. I look forward to talking to you soon.”

You’re having an allergic reaction.

1. An allergic reaction is a serious situation that most people won’t question. Some allergic reactions are life threatening, so your professor is more likely to be empathetic than suspicious. To be on the safe side, be as vague as possible—you could mention you ate something, then list a few allergy symptoms like hives, swelling, or difficulty breathing.^[3]
   
   • “Professor, I will be missing the lecture tonight because of an allergic reaction. My apologies for the short notice, but I am breaking out in hives. I plan to return to class on Friday and attend your office hours to catch up on any missed work.”
   • “Dear Professor, I will not be able to attend class today, January 25th, because of an allergic reaction. I am aware of the attendance policy, but I wanted to inform you about my absence anyways. Would it be possible to schedule a meeting to go over possible next steps? Thank you.”
   • “Professor, I could not attend the lecture yesterday due to an allergic reaction to a new medication. I apologize for the late notice, but it was an unexpected situation. I have already received notes from a classmate, but could we schedule a meeting to discuss missed work? Thank you in advance.”

You’re injured.

1. Injuries are a universal struggle that most people understand. Increase your believability by explaining what type of injury, but stick to something that isn’t too serious.^[4] A sprained ankle is your best bet since it impedes on your ability to walk to class, but if you need more time to create a story, simply state there’s been a “freak accident” and then develop the details during your time off.
   
   • “Professor, I was not in class yesterday because I twisted my ankle. My apologies for not informing you earlier, but I was getting treated at Urgent Doc. Could we set up a meeting to go over missed work? Thank you in advance.”
   • “Professor, I will be out on Friday because of an injury. I’m sorry for the short notice, but I’m in the process of recovering. I have received notes from a classmate, but please let me know how I can make up for the work I missed in class. Thank you.”
   • “Professor, I wanted to inform you that I am missing class today because of an ankle injury. I apologize for the late notice, but I will complete my missed assignments as soon as possible. Could we schedule a meeting sometime on Thursday or Friday to go over next possible steps?”

There’s been a family emergency.

1. Family emergencies are effective because they don’t require much detail. Most professors won’t question this excuse because it’s considered personal, but you might want to think of a backstory in case you get questioned later on.^[5] Common family emergency excuses include surgeries, car accidents, and mental health crises, so choose one that you can discuss on the spot.
   
   • “Professor, I am writing to share with you that I will be missing class today due to a family emergency. I apologize for the short notice, but it is an extremely urgent situation. Could we set up a meeting next week to discuss missed work? Thank you in advance.”
   • “Professor, I wanted to let you know that I won’t be in class today because my mom has gotten into a car accident. I need to take the day off to go to the hospital, but I will catch up on any missed assignments when I return. Thank you for your time and understanding.”
   • “Dear Professor, I will not be able to attend tonight’s lecture due to a family emergency. My dad is at the hospital, and I need to make sure he is okay. I apologize for the late notice, but I assure you I will stay on top of my missed work. Please let me know if it’s possible to schedule a meeting next week.”

There’s been a household emergency.

1. Maintenance issues are unpredictable and dangerous if left unattended. If you need to get out of class at the last minute, this excuse works like a charm! Serious issues, like gas leaks or burst pipes, need to be addressed immediately, so use either one when you need a reason to skip.^[6] To really sell your story, you might mention that your roommate is in another class so it’s up to you to fix the problem.
   
   • “Professor, there has been a gas leak in my apartment, so I will be missing today’s class. I’m sorry for the late notice, but I will drop by your office hours to pick up any missed assignments.”
   • “Professor, my roommate just informed me that someone broke into our apartment, so I will not be in class today. I have to talk to the police, but I will get notes from one of my classmates.”
   • “Dear Professor, I apologize for the late notice, but there’s a burst pipe in my apartment and my kitchen is completely flooded. I cannot attend class today because I need to take care of this issue immediately.”

You have a pet emergency.

1. Pets are the perfect reason to miss class without proof. If you think your professor will ask for a doctor’s note or some other kind of proof, let your pet take the fall for you. Most people think of pets as part of their family, so you’ll probably be able to miss class without much pushback.^[7] Just tell your professor that there’s no one else who can take your pet to the vet.
   
   • “I was walking my dog and he was just attacked, so I am taking him to the vet. I apologize for the short notice, but I will be missing today’s lecture.”
   • “Professor Smith, I’m sorry for the late notice, but my dog ate something outside and is now very sick. I need to skip class to take care of him, but I am going to get notes from a classmate and watch the lecture online. Please let me know if I need to fill out any documents.”
   • “My cat has not been eating for the past few days, so I had to make a last-minute appointment to take her to the vet. I’m aware this is an unexcused absence, but I wanted to let you know that I will be attending your office hours tomorrow to ask questions about the recorded lecture.”

Your WiFi is down.

1. Pull out this excuse if you need to skip an online class. Simply put, you can’t attend a virtual class if your WiFi is acting up. Some professors outline their policies about technical issues in the syllabus, but if yours doesn’t, feel free to shoot them an email.^[8] It might be more believable if you show up to class and disconnect your WiFi a few times in the beginning so it looks like you’re trying to join.
   
   • “Professor, I wanted to let you know that I was not in class earlier due to a poor WiFi signal. My sincerest apologies for the absence, but it was not possible for me to connect to the lecture.”
   • “Professor, I am writing to let you know that I missed class today because my Internet went out. Would it be possible to schedule a one-on-one meet to go over missed assignments? Thank you.”
   • “Dear Professor, I was absent from class today because I did not have WiFi. I apologize for the late notice, but I am prepared to make up any missed assignments. Could we set up a meeting to discuss possible next steps? Thank you in advance.”

You’re having car issues.

1. Car troubles are a legitimate excuse to miss class (or arrive late). Whether it’s a flat tire or a fender bender, accidents are a great reason to skip school. Just let your professor know that you were driving to class and something unexpected happened.^[9] If they’re the type to ask for proof, tell them your car broke down and buy some spare parts that you can show a receipt for—remember, you can always return the parts and get a refund!
   
   • “Professor, I wanted to let you know that I will not be in class today because I cannot get my car to start. I apologize for the short notice, but I will watch the recorded lecture and attend your office hours tomorrow. Please let me know if I need to provide any documentation.”
   • “Professor, I am so sorry for the late notice, but I missed today’s lecture because my car broke down. I would have informed you earlier, but I was stressed about getting off of the highway safely. Would it be possible to meet up sometime this week to go over missed work?”
   • “Dear Professor, I am writing to inform you that I was not in class today because of a flat tire. I have received notes from a classmate, but I would love to schedule a meeting to go over missed assignments and possible next steps. Could you meet sometime on Wednesday or Thursday? Thank you in advance.”

You have a medical appointment.

1. Appointments are personal, so most professors won’t push back too hard. This excuse works when used sparingly, and most people won’t ask for details because medical information is personal.^[10] Whether it’s a dentist appointment or a routine check-up, tell your professor that you need to skip class because there weren’t any available times in the next few weeks. If they do ask for proof, you can always fill out a free doctor appointment form online.
   
   • “Professor, I have been experiencing issues with my vision and had to make a last-minute appointment to get it checked out. I apologize for the short notice, but I will not be in class tonight.”
   • “Professor, I need to skip class on Wednesday because of a medical appointment. I just received a call that my doctor will be out of office due to an emergency, so I had to reschedule my appointment at the last minute. I apologize in advance.”
   • “Professor, I am writing to share that I will be missing tomorrow’s lecture due to a dentist appointment. I have been trying to schedule an appointment for weeks, and this was the only available slot. My apologies for missing class, but I assure you I will stay on top of things.”

You have a job or internship interview.

1. Mention that you have an interview to make your professor proud. One of the main reasons for attending college is to secure a job after graduation, making this the perfect excuse to miss class.^[11] Tell your professor that you have an interview for a job or internship opportunity at least 2-3 days in advance, and stress that there weren't any times available outside of class.
   
   • “Professor, I won’t be attending the lecture on Thursday because I have a job interview. I will attend office hours on Friday to go over any missed work, but please let me know if I need to do anything before then. Thank you.”
   • “Professor, I will be missing class next Monday due to an internship interview. I have already made arrangements to get notes from a classmate, but I wanted to know if we could schedule a meeting to go over missed work. Please let me know what days work best for you. Thank you.”
   • “Professor, I wanted to inform you that I will not be in class on Friday because I have a job interview. My apologies for missing class, but this was the only available time that I could schedule an interview with the recruiter. Could we set up a meeting to discuss missed work next week? Thank you in advance.”

You’re attending a career fair.

1. Drop this excuse if you want to skip an entire day of school. While you can’t pull out this excuse on any given day, it’s a solid reason if your school is hosting a career fair. Just email your professor(s) a week in advance and let them know you’re taking advantage of an exciting opportunity. If you want to take it a step further, mention all the benefits, too—networking with potential employers, getting your resume reviewed, and learning more about different industries.^[12]
   
   • “Professor, I will not be in class this Friday because of the university’s career fair. Would it be possible to schedule a meeting to go over any missed work and possible next steps? Thank you in advance.”
   • “Professor, I wanted to inform you that I will be missing class on Thursday because of the spring career fair. Please let me know if I need to submit any documentation, and I will see you in class on Friday.”
   • “Professor, I wanted to let you know that I will not be in class on Friday because of the career fair. I believe it’s a great opportunity to learn more about my major and network with potential employees. However, I will be attending your office hours on Monday to go over any missed work. Please let me know if I need to submit anything before then. Thank you.”

You have to attend a family function.

1. A family event is an acceptable reason to miss class on occasion. Most professors will understand if you need to prioritize family over school, especially if there’s a milestone event happening.^[13] Email them as early as possible if you’re using an excuse like a wedding or birthday. If you need to miss class at the last minute, say your sibling just gave birth or your family flew in from another country without notice.
   
   • “Professor, I apologize for the late notice, but my sister just gave birth, so I will not be attending class tomorrow. I will be out of Austin until Sunday, but I will attend your office hours the following week. Please let me know if I need to submit anything in the meantime.”
   • “Professor, I wanted to inform you that I will be absent next Friday because my brother is getting married. The ceremony is in New Jersey, so I will be flying out on Thursday night. I apologize for missing class, but I plan to attend office hours and catch up on any missed assignments.”
   • “Professor, I am writing to let you know that I will not be in class next Thursday. My grandmother is turning 90, so my family is having a huge celebration in Maine. I return home on Saturday, and I plan to catch up on work over the weekend. I’m more than happy to meet sometime this week to pick up any assignments. Please let me know what works best for you.”

You have jury duty.

1. Use this excuse if you have an early class and your professor is chill. Jury duty is required by law, so your professor can’t punish you for skipping class. However, tread lightly if they’re the type to ask for proof. Fabricating court documents (and getting caught) may subject you to serious disciplinary action, such as automatically failing the class or being suspended.^[14]
   
   • “Dear Professor, I will not be in class next Friday because I have jury duty. Please let me know if I can pick up any assignments for that day in advance. Thank you.”
   • “Professor, I am writing to inform you that I am missing class on Thursday due to jury duty, but I will attend your office hours on Friday to pick up any missed assignments. Thank you for your understanding.”
   • “Professor, I won’t be in class on Wednesday due to jury duty. I’m more than happy to meet on Thursday or Friday to discuss missed work, but please let me know what works best for you. Thank you in advance.”

You’re observing a religious holiday.

1. Religious holidays are a valid excuse if you tell your professor earlier. Look at the calendar to see if there are any upcoming holidays, then send an email about missing class at least one week in advance.^[15] To avoid raising suspicion, choose a holiday that aligns with your faith. If your professor knows you’re Christian, for example, it wouldn’t make sense for you to skip class in observance of Ramadan.
   
   • “Professor, I wanted to inform you that I will not be in class next Friday in observance of Diwali. Please let me know if I need to submit anything formally.”
   • “Professor, I wanted to let you know that I will not be in class next Friday due to Good Friday. I plan to attend your office hours on Thursday to go over what I will be missing.”
   • “Professor, I will be missing class next week because of Yom Kippur. I have made arrangements to receive notes from a classmate, but please let me know if I need to turn in any assignments before then.”

You’re taking a mental health day.

1. Mental health is an excuse that most people can empathize with. Most professors understand that college can be emotionally challenging, and allowing students to take a day off is becoming more accepted.^[16] This might be the exact reason you want to skip class, and if that rings true, it’s totally valid! Let your professor know you’re extremely stressed and need to prioritize your mental health. If they won’t accept your excuse, report them to the department chair.
   
   • “Dear Professor, I am taking a mental health day, so I will not be attending today’s lecture. I apologize for the late notice, but I have been struggling with my mental health lately and I can tell it’s affecting my physical health. I plan to return to class on Friday and attend office hours to pick up missed work. Thank you for your understanding.”
   • “Hello Professor, I just wanted to check in with you. I didn’t attend class yesterday because I am struggling with my mental health, and it has been causing me insomnia. I will work harder this week and try my best to complete my assignments on time. My deepest apologies for missing class.”
   • “Professor, I’m writing to let you know that I am taking a mental health day. With finals looming, I have been struggling with my mental health, and it has been severely impacting my well-being. I apologize for the late notice, but I will return to class on Thursday. Thank you.”

There’s been a death in your family.

1. A family death is a universally accepted excuse to take time off. Funerals are a popular excuse to skip school (or any other occasion) because people won’t grill you with questions. They’ll give condolences and, in most cases, ample time to grieve.^[17] Don’t be afraid to use this one for a few days off, but don’t pull it out too often. After the second or third death in a month, your professor will start to question your integrity and you could get into more serious trouble.
   
   • “Dear Professor, I will not be able to attend class on Friday because there has been an unexpected death in my family. I plan to return to class next Wednesday, but please let me know if I need to fill out any documentation.”
   • “Professor, I wanted to inform you that I will be absent next week because my uncle just passed away. His funeral is in Maine, so I will be out of town until Saturday. I plan to attend office hours when I return, but please let me know if I need to make up any assignments before then. Thank you.”
   • “Professor, I am writing to let you know that I won’t be able to attend class this week. My grandfather passed away last night, and the funeral is in Pennsylvania. I will be flying out tomorrow morning and won’t be home until Sunday. I know the paper is due on Thursday, but would it be possible to request an extension? I have completed all my research, but due to the circumstances, I’d like to take this weekend to finish it once I return home. My apologies for missing these three classes.”

Tips

• It’s better to be vague than go into too much detail. Otherwise, your professor might think you’re overcompensating. Develop a backstory for whatever excuse you choose and stick with it!
• After explaining why you need to skip class, state how you’re going to stay on top of things to be a good student. You could say you’re getting notes from another classmate, attending office hours the following week, or scheduling a tutoring session with the teaching assistant.
• Don't miss class multiple times in a short period. This may create suspicion which might result in suspension or expulsion.

References

1. ↑ https://www.muhealth.org/our-stories/what-i-have-contagious
2. ↑ https://health.clevelandclinic.org/food-poisoning-how-long-it-lasts-what-to-do-when-youve-eaten-something-bad
3. ↑ https://aafa.org/allergies/allergy-symptoms/
4. ↑ https://econ.la.psu.edu/undergraduate/valid-excuses/
5. ↑ https://hilltopmonitor.jewell.edu/top-10-best-excuses-to-skip-class/
6. ↑ https://www.nyc.gov/site/hpd/services-and-information/gas.page
7. ↑ https://www.pewresearch.org/short-reads/2023/07/07/about-half-us-of-pet-owners-say-their-pets-are-as-much-a-part-of-their-family-as-a-human-member/
8. ↑ https://teachingcommons.stanford.edu/news/mitigate-internet-connection-issues
9. ↑ https://hilltopmonitor.jewell.edu/top-10-best-excuses-to-skip-class/
10. ↑ https://hilltopmonitor.jewell.edu/top-10-best-excuses-to-skip-class/
11. ↑ https://onwardstate.com/2015/04/29/job-interviews-as-an-excused-class-absence-approved-by-faculty-senate/
12. ↑ https://lorenkellycoaching.com/college-career-fair-2/
13. ↑ https://www.breezejmu.org/opinion/double-take-whether-students-should-skip-class/article_99ac1fb6-e528-11e8-8d12-b39d4104a1f4.html
14. ↑ https://jamescrawfordlaw.com/insights/blog/firm-news/academic-dishonesty-12-types-punishments-and-advice-to-defend-accusations
15. ↑ https://econ.la.psu.edu/undergraduate/valid-excuses/
16. ↑ https://www.apa.org/monitor/2022/10/mental-health-campus-care
17. ↑ https://www.pnw.edu/dean-of-students/policies/grief-absence-policy-for-students/

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How to Speed Up Your Slow-Performing Mobile Data

Troubleshoot, optimize, and prevent a slow mobile data connection so you can stream, download, and browse at full speed

A slow internet connection on your phone or tablet can be frustrating when you have important things to take care of. This wikiHow guide teaches you why your data speeds are slow and how to fix the problem.

Easy Fixes for Slow Mobile Data

To speed up your data, try restarting your phone or tablet and updating to the latest version of Android or iOS. Disable Low Data Mode or Data Saver if enabled, and clear your browser and app cache. Check with your mobile provider to see if your data plan is limited.

Steps

Restart your phone or tablet.

1. Try restarting your device. Slow data can often be fixed by turning your phone off and back on. To restart your Android or iPhone, press and hold the Power button until you see the power screen, then tap Restart or swipe the slider bar to power down your device. Once it shuts down, wait 30 seconds and turn it back on.
   

Install operating system updates.

1. An outdated operating system can cause slow data. Updating your device can fix software issues that cause slow data.
   
   • To update an iPhone or iPad, open the Settings, tap General, tap Software Update, and select Download and Install if available.
   • To update an Android device, swipe down from the top of the screen and tap the gear icon in the upper-right corner. Go to "Software update' (it may be under System or About Phone) and tap Download and Install.

Check your signal.

1. If you have zero, one, or two bars, your data may be slow. Your phone should display how many bars of signal you are getting in the status bar at the top. If you don't have enough bars, move to an area with a stronger mobile data connection or switch to Wi-Fi.
   

Disable Low Data Mode or Data Saver.

1. These data modes slow down your internet connection. Low Data Mode on iPhone and iPad or Data Saver on Android are designed to limit data usage if your data plan isn't unlimited. Turning this off can improve your data speeds.
   
   • iPhone & iPad: Go to Settings > Cellular > Cellular Data Options and toggle Low Data Mode off.
   • Samsung Galaxy: Swipe down from the top of the screen and tap the gear icon. Go to Connections > Data Usage > Data Saver and toggle Data Saver off.
   • Other Android devices: Swipe down from the top of the screen and tap the gear icon. Go to Network & Internet > Data Saver and toggle Data Saver off.^[1]

Close unused apps and tabs.

1. Close some tabs and apps. Your internet connection may slow down if you have too many active tabs or apps running at once. Check to make sure your web browser doesn't have too many tabs open, and that you don't have too many active apps running at once. Try closing some tabs or apps that don't need to be open and running.
   
   • If you are using a mobile hotspot, make sure there aren't too many tabs or apps running on other devices connected to the same hotspot. Also, make sure there aren't too many devices connected to your mobile hotspot.

Update your apps.

1. Check for updates in your app store. If you notice your data connection is slow with a particular app, update that app. You can update apps in the Google Play Store on Android or the App Store on iPhone and iPad.
   

Make sure you're not roaming.

1. If you are roaming, your data connection could be slower. If you see another network listed at the top of your phone instead of your usual network, you are roaming. To improve your data connection and avoid roaming charges, return to your network coverage area. Contact your mobile service provider for more information on your coverage area.
   

Wait for a less busy time.

1. Too many users can slow down a network. This is true for both mobile data and Wi-Fi. If too many users are using the network at one time, it will strain the network and slow down your data speed. This tends to be a bigger problem during peak hours, such as in the evening when everybody is home and using the internet. If this is a problem for you, you may just need to wait and try again later.
   

Clear your cache.

1. Clear your browser cache. If your browser cache is full, it could slow down your data speed. You can clear your cache in the Settings menu on most browsers. On iPhone and iPad, clear the cache for Safari in the Settings app.
   
   • On Android, you can also clear your phone's app cache. Open Settings > Apps, select an app with slow data, tap Storage or Storage and cache, and then tap Clear cache.^[2]

Turn off airplane mode.

1. Make sure Airplane Mode is off. If airplane mode is on, you cannot access mobile or Wi-Fi data. If airplane mode is on, you will see an icon resembling an airplane at your screen's top.
   
   • To disable airplane mode, swipe down from the top of the screen on Android or the upper-right corner on iPhone and iPad, and tap the airplane icon.

Find out if your data is limited.

1. Ask your mobile service provider if there are limitations on your data plan. You may be able to upgrade to a better data plan. Some data plans (including some unlimited data plans) limit the amount of data you can use in a month. For example, some data plans may reduce your data speed if you go over 1 TB of data in a month. To check your data usage:
   
   • iPhone & iPad: Go to Settings > Cellular > Mobile data > Current Period.^[3]
   • Samsung Galaxy: Swipe down from the top of the screen, tap the gear, and go to Connections > Data usage.
   • Other Android models: Swipe down from the top of the screen and tap the gear icon. Go to Network & Internet > Internet or SIMs. Tap the icon next to your mobile carrier.^[4]

How Can You Speed Up Your Old Phone?

References

1. ↑ https://support.google.com/pixelphone/answer/7055392?hl=en
2. ↑ https://www.androidpolice.com/clear-app-cache-data-android/
3. ↑ https://support.apple.com/en-us/109323
4. ↑ https://support.google.com/fi/answer/9458407?hl=en

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How to Get a Nice Body

Want to build a body with the look of your dreams, but not sure where to start? Everyone has their own vision of what a nice body looks like, and that’s okay. But no matter what you want to look like, keeping your body healthy, fit, and strong is an important part of living well. If you want to get an awesome body fast that’ll impress others (and yourself!), we’re here to show you how. We’ll walk you through exercising, eating right, and cultivating healthy living habits so you can get the body of your dreams as fast as possible.

Steps

Do cardio for at least 150 minutes a week.

1. Aerobic activity burns fat and gives you an athletic appearance. Cardio is an essential part of a healthy body and working towards a nicer body. Through cardio, you’ll gain endurance and energy, making your body feel and look more active. Over time, it can also be both fun and relaxing. Steady-state cardio might look like a 30-60 minute jog or light-to-medium intensity work on a stair or rowing machine.^[1]
   
   • Cardio supports healthy weight goals, improves blood pressure and blood sugar, decreases your risk for heart disease and stroke, improves sleeping habits, and elevates your mood.^[2]
   • Your 150 minutes of aerobic activity might look like walking briskly, an easy bike ride, or just spending time cleaning the house.^[3]

Practice strength training 2-3 days a week.

1. Strength training gets you a lean, powerful build. Strength or resistance training with weights isn’t just for bodybuilders: it strengthens your muscles and increases your metabolism, letting you burn more calories at rest. Although hitting the weights can feel intimidating, you’ll get the hang of it soon, and can tone, tighten, and define your muscles.^[4]
   
   • It's typically recommended to do anywhere from 2-3 days of strength training each week. Do exercises that workout each major muscle group in your body, like your arms, legs, core, and back.^[5]
   • Try doing bicep curls to target your arms.
   • Perform weighted squats to work your legs and glutes.
   • Try renegade rows to strengthen your core and abs.

Do bodyweight exercises when you can’t hit the gym.

1. Bodyweight exercises sculpt your body without requiring fancy equipment. To meet your 2-3 time a week strength training guideline, you never have to leave the house. Some of the best exercises you can do to get a toned or shredded body fast can be done with just your own body weight. By increasing the amount of repetitions you do for each exercise, you build up greater strength. Get into the habit of doing some of these extremely effective exercises a few times a week, especially when you can’t make it to the gym:^[6]
   
   • Doing push ups, which work out your chest, shoulders, and arms.
   • Performing squats, strengthening your glutes and the rest of your lower body.
   • Doing pullups, which work out your back and the rest of your body.
   • Performing crunches, which are a great ab workout.
   • Holding a plank, which builds your core strength.

Vary your exercise routine with HIIT workouts.

1. HIIT workouts keep your body transformation journey exciting. HIIT workouts, or high-intensity interval training, have become praised as an especially efficient workout. They’re best done in combination with traditional cardio and strength training. HIIT workouts are interval training exercises that alternate between very high-intensity exercises and moderate-intensity exercises, strengthening muscles and burning fat.^[7]
   
   • These types of workouts burn a lot of calories in a short amount of time, especially calories from fat, and have been shown to keep your metabolism raised long after the workout was completed.^[8]
   • Although HIIT workout classes are popular, you can also do HIIT at home.

Stay motivated by taking a fitness class.

1. Fitness classes let you push yourself harder and get results faster. Studies have shown that people who take fitness classes tend to see better results that individuals who work out exclusively by themselves. Taking a fitness class—whether it’s yoga, pilates, boxing, or circuit training—can introduce you to exercises that are new to you, which keeps things exciting and stimulates your muscles in a new way.^[9]
   • Your local gym likely has fitness classes on offer, but you can also take a class at a fitness studio. There are normally great deals for new members, so you can try out your new class before spending too much money on it.

Take a rest day at least once a week.

1. Rest days are crucial if you want to see any progress. If you want your hard work in the gym to pay off, you’ll need to give your muscles a chance to relax and recover. It’s during this recovery time that your muscles will become stronger after a workout. You can either take a complete rest day, which means no exercise at all, or an active rest day, which might include a light jog or some stretching.^[10]
   
   • The amount of rest days you should take depends on your training regimen. If you’re looking to bulk up with big muscles, you’ll probably need to take more rest days each week to give your muscles time to grow.

Eat a balanced and nutritious diet.

1. Your diet is the foundation that keeps you healthy and strong. Maintain a balanced diet that emphasizes fruits, vegetables, whole grains, fat-free or low-fat dairy products, and protein sources like fish, poultry, beans, eggs, and nuts. This sort of diet gives you an excellent balance of food types that will keep you well-energized, healthy, and strong. Best of all, this kind of food lends itself to all kinds of tasty meals.^[11]
   
   • While you don’t need to avoid them completely, processed foods like pastries, candy, processed meats, and chips tend to get in the way of your body goals.^[12]
   • If you’re trying to build muscle, be sure that you’re getting plenty of lean protein from sources like chicken, eggs, fish, or tofu.^[13]
   • This is a great way to boost protein intake between meals!

Drink plenty of fluids each day.

1. Staying hydrated keeps you looking younger and healthier. Drinking fluids is a key component of helping your body run at its best. Additionally, your body may confuse thirst with hunger, so keeping hydrated can actually make it easier for you to lose weight. Drinking more water is an easy way to improve your appearance.^[14]
   
   • Most health professionals recommend consuming at least 8 glasses of water daily.^[15]
   • Stick to clear, no-calorie fluids. If you’re looking for more flavor than regular water, try adding a slice of fruit to a glass of water for a refreshing drink. Unsweetened tea is also a great option.

Keep track of your calories.

1. Your calorie intake determines your weight. As part of your journey to getting a nicer body, you may decide to gain or lose weight. Weight gain and loss are based on how many calories you consume—although you can have a nice body at any weight, if your goals include getting bigger or smaller, try keeping track of your calories in a journal or app. You can find out how many calories you need to maintain your weight with an [1]^[16]
   
   • Underweight individuals are at increased risk for infection, osteoporosis, hair loss, and loss of lean muscle mass.^[17] Being overweight can lead to increased risk of diabetes, high blood pressure and heart disease.^[18]
   • Obsessing over the number of calories you take in can hurt your mental health—if you feel like you’re constantly thinking about calories, take a break from counting them, and just focus on eating nutritious food.

Sleep 7-9 hours every night.

1. Being well-rested keeps you attractive and strong. Sleep is an essential restorative process for your body. It's the key to good health and maintaining your body. Without enough sleep, you'll have several physical side effects, like difficulty concentrating, increased hunger, and mental fogginess. These side effects may make it harder to stick to your diet or exercise plan.^[19]
   
   • In addition, you might notice you have dark circles or bags underneath your eyes or just look tired and fatigued. This won't fit in with your goal to have a great-looking body.
   • If you're struggling to sleep, shut off all the lights and anything that makes distracting sounds. An eye mask or earbuds might be helpful.

Quit smoking and limit your alcohol consumption.

1. Avoiding nicotine and excessive alcohol use makes you look and feel better. Both smoking (or other forms of tobacco use) and alcohol can cause a variety of side effects including damaging healthy skin and teeth. While no amount of smoking is okay for your health, men can drink up to 2 alcoholic drinks a day, and women can drink 1. ^[20]
   
   • Smoking is known to cause a variety of adverse health problems (including cancer), but some more visible effects include wrinkly skin, yellow teeth, tooth decay, and gum disease.
   • Continued alcohol use can lead to a variety of mouth problems including loose teeth. It can also cause issues with your skin.^[21]

Keep yourself stress-free and relaxed.

1. Taking time to destress keeps your body healthy. Chronic stress is never a good thing. If you do not manage stress, you may start to notice some physical symptoms which may work against your desire for a nicer body. For example, you could get itchy red rashes, break out in hives, acne, or experience mild hair loss.^[22]
   
   • In addition, stress may lead to overeating or craving higher calorie "comfort foods." This can work against your fitness goals.
   • Try to destress and relax by listening to music, reading a book, going for a walk, or talking to a friend or family member.
   • If you cannot control your stress alone, seek the help of a therapist or a life coach.

Stay Positive.

1. Staying positive and not stressed can help you feel better about yourself and can help you want to continue. If you want to get a nice body, feeling stressed and not doing "enough" is never good. As long as you're doing everything correctly, then you would be healthy and happy at the same time. Feeling good about yourself and your progress is better than feeling bad about yourself and feeling that you need to do better.
   • Emotions can play a big part in being healthy as much as working out.

Track your progress with a fitness journal.

1. A journal gives you the motivation to keep pursuing your goals. A journal is a great place to keep track of your goals, plans, and progress. By taking a look at how far you’ve come through your journal, you can find the motivation to keep yourself on track for getting body of your dreams. You’ll be surprised by how quickly you see positive changes.^[23]
   
   • Keep track of your goals in your journal. As you lose weight, get more fit or ditch bad lifestyle habits, jot down notes about these so you can see your progress.
   • Considering downloading a fitness tracking app on your smartphone. You can track your food, nutrition, calories, and fitness goals.

Maintain a healthy body image.

1. Keep your self-worth high so that you can appreciate your body. Any body can be a nice one if you love the way you look. While working on your physical health and fitness is always good, try not to let your goals hurt your current self-esteem. If you’re struggling with your mental health and hyper-fixated on “flaws” that you see in your body, consider talking to a therapist.^[24]
   
   • Changing your body image can feel tough, but it’s possible.
   • Don’t let social media or celebrity culture make you feel bad about yourself—your body works hard to take care of you, so always be grateful for the one you have.

Video

Expert Advice

Try this sample HIIT routine for an effective at-home workout.

• Get an HIIT timer. HIIT stands for High Intensity Interval Training. You can purchase a timer, or you can download one as an app. You design the workout with 5 exercises, then you set your timer for, say, a minute and 15 seconds of exercise, then 30 seconds of rest, and you do that for each of the exercises. Aim to do about 15 sets altogether. Here's an example of the exercises you might do:
• Exercise 1—Walking Lunges: Bring your rear knee down to the ground, but don't hit the ground, and go back up. It's very important with this move that your rear knee is the one powering the exercise, not the front knee. Repeat this for the whole minute and 15 seconds, then rest for 30 seconds and repeat for about 15 sets.
• Exercise 2—Jump Shuffle: Jump about 3 feet in front of you, shuffle backwards, then repeat for another minute and 15 seconds. Rest for 30 seconds, then repeat for 15 sets.
• Exercise 3—Burpee: Jump up in the air, go flat into a push-up position, push up off the ground, and jump up in the air again. Do this for a minute and 15 seconds, rest for 30 seconds, and continue until you've completed 15 sets.
• Exercise 4—Squat: Stand with your feet 2 1/2 to 3 feet apart. Squat down with your back towards the rear wall with your knees behind your toes. Then, move your butt up and down 3-4 inches toward the ground and back up several times before standing up straight again. Keep doing squats for 1:15, rest for :30, and continue for 15 sets.
• Exercise 5—Ab Workout: Find a chair and lean back so your butt is on the edge of the chair. Bring one elbow down toward the opposite knee, and exhale for 3 seconds as you do it. Inhale for 3 seconds, then do the same with the opposite elbow and opposite knee. Continue doing this exercise for about 1 minute 15 seconds, rest for 30 seconds, and repeat for 15 sets.

Tips

• Try to set some specific goals for yourself, like “I want to run a 5k by the end of the year” or “I want to lose 5 pounds in a month.” Setting goals will make it much more likely that you actually meet your desire for a nicer, healthier body long-term.
• A session with a personal trainer at a gym can really make a difference when figuring out a workout plan that meets your goals.
• Always talk to your doctor prior to making any changes to your diet or lifestyle.

Related wikiHows

• Build Glutes
• Achieve Overall Fitness
• Tone the Butt With Walking
• Exercise While Watching TV

References

Quick Summary

1. ↑ https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise
2. ↑ https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
3. ↑ https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/
4. ↑ https://www.helpguide.org/articles/healthy-living/chair-exercises-and-limited-mobility-fitness.htm
5. ↑ https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
6. ↑ https://kidshealth.org/en/teens/strength-training.html
7. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/
8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
9. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga
10. ↑ https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
11. ↑ https://www.cdc.gov/healthy-weight-growth/healthy-eating/
12. ↑ https://kidshealth.org/en/parents/habits.html
13. ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm
14. ↑ https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy
15. ↑ https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Choose-Water-for-Healthy-Hydration.aspx
16. ↑ https://www.heart.org/en/healthy-living/healthy-eating/losing-weight/keeping-a-healthy-body-weight
17. ↑ https://pubmed.ncbi.nlm.nih.gov/28232162/
18. ↑ https://womenshealth.gov/publications/our-publications/fact-sheet/overweight-weight-loss.html
19. ↑ https://www.sleepfoundation.org/physical-health
20. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/smoking-effects-on-your-body
21. ↑ https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body
22. ↑ https://www.mentalhealth.org.uk/explore-mental-health/publications/how-manage-and-reduce-stress
23. ↑ https://psychcentral.com/lib/the-health-benefits-of-journaling/
24. ↑ https://www.helpguide.org/articles/anxiety/body-dysmorphic-disorder-bdd.htm

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Ice Cream Personality Test

You probably have a favorite ice cream flavor, but which flavor would you be? Deep, luxurious chocolate? Bright and sunny strawberry?

Answer just a few fun questions, and we'll tell you which ice cream flavor best matches your personality!

Questions Overview

Which Ice Cream Flavor Am I?

Take this quiz to see which frozen treat you are!

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1. If you instantly switch the weather right now, what would you change it to?

1. Sunny and warm
2. Cold, snowy, and cozy
3. Breezy and just a little cool
4. Stormy and rainy

2. What feels most like home to you?

1. Time alone
2. My family
3. My friends
4. My favorite art

3. What are you avoiding right now?

1. Exercise. I just want to lie down.
2. Love and connection. It's all so scary.
3. My goals and dreams. They seem too big.
4. Myself. I'm not sure of who I am.

4. What would heal you right now?

1. A triple-scoop ice cream cone, of course.
2. A day to just sit still, relax, think about life, and enjoy my surroundings.
3. A deep conversation with someone I love.
4. Money. A big pile of money.

5. If you never had to do one of these again, which would you choose?

1. Sleeping
2. Chores
3. Using the bathroom
4. Socializing

6. What's your favorite way to eat ice cream?

1. In a waffle cone
2. In a sugar cone
3. In a milkshake or other drink
4. In a cup or bowl

7. Which of these supernatural creatures would you most want to be?

1. Werewolf
2. Vampire
3. Mermaid
4. Fairy

8. What's your biggest fear?

1. Disappointing people
2. Being forgotten
3. Falling short of my potential
4. Losing people I love

9. When it comes to clothing and style, you'd rather be:

1. Comfortable
2. Aesthetically appealing

10. Which of these virtues do you think is most important?

1. Loyalty
2. Courage
3. Patience
4. Charity

11. Other than dessert, what's you're favorite meal?

1. Breakfast
2. Brunch
3. Lunch
4. Dinner

12. Do you think you could live without your phone for a month?

1. Yes. Please. Take it away from me.
2. Maybe. It wouldn't be easy, but maybe I'd enjoy it.
3. No way. My life would fall apart.

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How to

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How to

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How to

Make Ice Cream

Most Popular Ice Cream Flavors

When was ice cream invented?
Experts say the history of ice cream began as far back as 550 B.C. It probably didn’t look quite like what we think of as ice cream today, but it was surprisingly close! Ancient civilizations have been gathering and flavoring snow for as long as they knew they could eat it, and similar flavored ice treats have evolved over time.

The first real ice cream, as we know it today, was likely first developed in India with the dish known as kulfi, which was invented sometime in the 16th century. It’s a flavored, frozen dairy treat that’s a lot like the ice cream you might find in the freezer, but with a thicker, creamier consistency and a little more zing.

How is ice cream made?
Ice cream is traditionally made by combining cream, salt, and some kind of flavoring in a large, cold container. The container is agitated or mixed, and the salt helps the liquid get below freezing. As it’s churned and mixed, the whole concoction partially freezes and thickens, becoming creamy and flavorful.

Most Popular Flavors of Ice Cream
According to data from several different studies compiled by Fox8, these are Americans’ favorite ice cream flavors:
1. Vanilla
2. Chocolate
3. Cookies 'n' Cream
4. Strawberry
5. Chocolate chip
6. Butter pecan
7. Chocolate chip cookie dough
8. Mint chocolate chip
9. Caramel
10. Neopolitan

Want to learn more?

For more information about ice cream and its history, check out these fun resources:

• https://ice-cream.org/about-the-ice-cream-alliance/history-of-ice-cream/
• https://www.idfa.org/the-history-of-ice-cream
• https://wol.jw.org/en/wol/d/r1/lp-e/101994207

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References

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