How to Teach Your Dog to Speak

Your dog won’t be reciting Shakespeare anytime soon, but teaching a dog to bark on command is actually one of the easiest tricks to teach. Barking is a natural behavior for a dog, so they should pick up on this one in no time. Teaching a dog to “speak” is a fun little trick, but it’s also useful if you want to show your dog when it’s appropriate to make noise, or get your dog to bark when they want something. In this article, we’ll break down everything you need to know about teaching your pup to talk on command.

[Edit]Things You Should Know

• Begin training with high value treats or a clicker handy.
• Make use of situations in which you already know your dog will bark. Reward them with a treat or the clicker immediately after they make a noise.
• Introduce the 'Speak' command once your dog associates barking with a reward.
• Reinforce training over time to tie together the word and the behavior. Make use of short, repeated training sessions to prevent fatigue.

[Edit]Steps

[Edit]Hold a high-value treat.

1. Grab some training treats that your dog enjoys. If you have a normal, prepackaged treats that your dog enjoys, use those. You can also use their normal kibble if they’re a hungry little puppy and you’ve been wary of using unhealthy treats yet. Whatever it is, pick something your dog really loves; the better the reward, the easier it will be to teach your dog.^[1]
   
   • If your dog loves to play, you can try using their favorite toy and playing with them when they bark. Most people, however, will find that treats are the most effective way to teach a dog.
   • Try to avoid using processed human food as treats. A little organic turkey meat or carrot is fine every now and then, but relying entirely on human food can mess with their diet and reinforce their love of human grub.
   • As you practice over time, mix it up every now and then. Use a variety of treats to keep your dog from getting bored by the same reward.

[Edit]Grab your clicker if you're clicker training.

1. If you are clicker training, use the clicker instead of a treat. Clicker training is entirely optional, but if you’ve been using a clicker to train your dog, use it here. Instead of the treat, use the sound of the clicker to reward your dog. If you’re still in the early stages of clicker training where you’re using treats and the clicker, continue to use both as your reward.^[2]
   
   • Clicker training is just as efficient as non-clicker training—it’s just a matter of personal preference.^[3]
   • If you’re new to clicker training, stick with it and start by using the clicker and the treat. Your dog will slowly start to associate the clicker sound with the treat and they’ll eventually mean the same thing to your pup.

[Edit]Get your dog’s attention.

1. Show them the treat and bring them to you. Your dog needs to see the treat and be intrigued by it. Once they come over and realize you’ve got a treat, hold the treat away from them and give them a second to relax in front of the reward.^[4]
   
   • If your dog isn’t interested enough by the treat that they wander off after a few seconds of you not giving them a treat, your reward isn’t high-value enough.
   • If you’re building on other skills, get them into a “sit” position for this so that you reinforce two behaviors at once.

[Edit]Wait for them to bark.

1. Tantalize them with the treat until they finally make some noise. Keep the treat visible and easy to see. Your dog may be confused for a minute, or whimper a little. They may even try to sit, lie down, or roll over to get the treat. Just hold out and keep the treat visible until they bark.^[5]
   
   • Don’t tease or mess with your dog; just hold the treat up. If you induce an anxiety-related bark and then reward your dog, you may accidentally reinforce the idea that barking when they’re scared is a good thing.
   • If your dog doesn’t bark at all here, you have two options. One is to simply put the treat away (at least for a minute) and try again once your dog stops paying attention. The other option is to do something that makes your dog bark (ring the doorbell, make an abrupt noise).

[Edit]Reward your dog with the treat.

1. As soon as your dog barks, give them the treat and praise them. After one bark, give them the reward, pet them repeatedly, and say, “Good dog!” or, “That’s so good!” Really make a show of it to get your dog excited about what they’ve just done.^[6]
   
   • If you wait too long to give them the treat, they may not immediately associate the bark with the treat.
   • If you’re clicker training, press the clicker as soon as they bark. If you’re still using edible treats, give the treat and press the clicker at the same time.

[Edit]Continue reinforcing the behavior.

1. Practice in short bursts and keep giving your pup love for barking. You don’t need to engage in giant training sessions to reinforce this one. Barking is a natural behavior for a dog, so little 5- to 10- minute training lessons are just fine.^[7] Show the treat, wait for your pup to bark, and then give them the treat as the reward.
   
   • If you had to make a noise or do something to get them to bark, slowly transition to simply showing the treat without the other stimulus.
   • If you’re working on other commands and tricks at the same time as you’re teaching “speak,” go ahead and start incorporating “speak” once your dog understands that you want them to bark when you just show them the treat.

[Edit]Introduce the command word.

1. Use “speak” or “talk” to start tying the behavior to the command. Now that your dog knows barking will get them treats, name the behavior. Say "speak" or "talk" just before they bark. You might also consider adding a hand signal (like pointing up, or making a fist), since dogs can learn visual cues just as easily as sound-based cues. Practice several times saying "speak" or "talk" just before your dog barks.^[8]
   

[Edit]Reinforce the command word with practice.

1. Keep using the treat and the command word to train your pup. Now that your dog is starting to associate a word with barking, say "speak" or "talk" and wait for her to bark. Be sure to say the command only once to avoid changing the command. When your dog barks, offer the reward. Do this over and over again until your dog seems to be catching on.^[9]
   
   • You never want to repeat the command because it can trick your dog into thinking the command word is “speak speak speak” instead of just “speak,” for example. If your dog doesn’t get it the first time, pause, look away, lower the treat, and try again in a few minutes.

[Edit]Fade the treat out over time.

1. Swap the treat out for the command word as they master the move. Whenever your dog fluidly interprets “speak” to mean “now is the time to bark,” you know it’s time to remove the treat. Continue to verbally praise your dog, but remove the food-based treat. As your dog gets better at the maneuver, you can fade the praise out, too.^[10]
   
   • If you’re clicker training, now is the time to slowly stop using the clicker.

[Edit]Practice in increasingly more distracting environments.

1. This will reinforce the command so your dog really internalizes it. Take your dog to the front porch or sidewalk and practice “speak” out there where there are birds and other ambient noises. Once they master the move out front, take them to the park where they’ll be tempted to run around. Then, you can practice the move in front of other dogs or toys. Once your dog knows “speak” everywhere, they’ve 100% mastered the command!^[11]
   
   • Now, you can start teaching your dog to bark at specific threats or whenever they want to go outside. Use the “speak” command whenever a stranger approaches, or whenever you’re about to let them out to use the bathroom to teach them how to let you know they need to go.

[Edit]Move on to other commands, like “quiet.”

1. Once your pup masters “speak,” you can move on to something else. Return to “speak” periodically to ensure that your dog doesn’t forget about it. Now is the perfect time to teach the “quiet” command! This works basically in reverse—present a stimulus that’ll make your dog bark and then wait for them to be quiet. Then, reward them!
   

[Edit]Video

[Edit]Tips

• Avoid teaching your dog new commands or tricks if you’re in a hurry. Giving them your undivided attention can help them stay focused.^[12]
• Teach “speak” after you teach other commands like “sit” or “lay down.” If you teach “speak” first, your dog may start barking up a storm every time you try to teach them to a new trick.

[Edit]Warnings

• If you’ve already got a dog who is prone to barking, teaching them “speak” before you’ve got the problematic barking under control is potentially a bad idea. Your dog may start barking expecting you to give them a reward.^[13]

[Edit]Related wikiHows

• Walk a Dog
• Teach Your Dog to Drop It
• Teach Your Dog to Sit
• Teach Your Dog Tricks

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.humanesociety.org/resources/positive-reinforcement-training
2. ↑ https://www.akc.org/expert-advice/training/clicker-training-your-dog-mark-and-reward/
3. ↑ https://cpb-us-w2.wpmucdn.com/about.illinoisstate.edu/dist/6/45/files/2019/10/Chiandetti-Avella-Fongero-Cerri-2016-Can-Clicker-training-facilitate-cond-in-dogs.pdf
4. ↑ https://www.petmd.com/dog/training/evr_dg_how-to-make-a-dog-bark
5. ↑ https://www.akc.org/expert-advice/training/train-your-dog-to-speak/
6. ↑ https://www.akc.org/expert-advice/training/train-your-dog-to-speak/
7. ↑ https://www.akc.org/expert-advice/training/teach-your-puppy-these-5-basic-commands/
8. ↑ https://www.akc.org/expert-advice/training/train-your-dog-to-speak/
9. ↑ https://www.petmd.com/dog/training/evr_dg_how-to-make-a-dog-bark
10. ↑ https://www.petmd.com/dog/training/evr_dg_how-to-make-a-dog-bark
11. ↑ https://www.akc.org/expert-advice/training/reliable-recall-train-dogs-to-come-when-called/
12. ↑ [v161987_b01]. 5 October 2021.
13. ↑ https://www.thrivingcanine.com/should_i_teach_speak_to_eliminate_dog_barking_problems

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How to Start the New Year Fresh

After you celebrate New Year's Eve, it’s time to get to work on those New Year's resolutions! If you are looking for a way to start the new year fresh, consider changing your look, tidying up your life, and setting goals and intentions. You can do things like get a haircut, donate unworn clothing, start a workout routine, or perform more random acts of kindness. Having a schedule is also important for you to help stay on task, achieve more, have an organized day, and stay positive, which can help you feel happy, which then spreads to others, so they feel that same happiness. Little changes can affect those around you positively, so choose wisely. Whatever approach you prefer, it’s great to start the new year feeling refreshed and focused, so you are ready to take on the year ahead.

[Edit]Steps

[Edit]Polishing Your Look

1. Get a haircut to freshen up your face. Schedule an appointment with your stylist early into the new year. You can get a trim for a subtle upgrade or go for a bold new hairstyle for a totally different look. This way, you’ll feel fresh for the year ahead.
   
   • For instance, if you have long, straight hair, consider chopping it to shoulder-length and adding some layers.
   • If you have a short hairstyle, consider cutting the sides even shorter for a subtle change. For example, if you have a pixie cut, you can take it even shorter.
2. Experiment with your look by trying something new appearance-wise. Doing something new with your appearance can help you feel confident as you enter the new year. You can do things like rock a bold lip color, get a new facial piercing or upgrade your current glasses style. Find what works for your style and budget, and go for something new!^[1]
   
   • You can also dye your hair a bright color, go on a shopping spree for new clothing, or invest in a new pair of shoes.
3. Start a fitness routine. Think about your current health and your overall fitness goals, and make a plan to improve your health based on where you are. For instance, you can start taking a 20-minute walk after work every day, or you can train to run a marathon in the fall. Start simply and gradually so you can stick with your goals.^[2]
   
   • If you are new to exercise, you can find a gym in your area and start going 3 times a week. Walk on the treadmill for 20 minutes each time to get started.
   • If you are a fitness enthusiast, make a goal to improve your BMI or get a six-pack by the end of the year, for instance.

[Edit]Updating Your Attitude

1. Practice gratitude every day to fill your life with kindness. Practising gratitude can boost your mood overall and improve your outlook on life. Each day before you go to sleep, write down 3 things you are grateful for. In addition, express your gratitude for the people in your life by telling them you appreciate them.^[3]
   
   • For example, you can write things like, “I am grateful for my cat,” or “I am grateful for the sunshine today.”
2. Include a positive affirmation in your daily routine. Positive affirmations refer to a simple, short sentence that you can use as a reminder throughout your day. Using positive affirmations can boost your self-esteem over time, which is helpful when starting off a new year. To work with positive affirmations, find a phrase that works for you, like “I am worthy,” or “I am capable of challenges.” Tell yourself this first thing in the morning and throughout your day as you start to doubt.^[4]
   
   • Tailor your affirmation to your particular life and circumstance. For example, if you are working on being a more supportive friend, your affirmation can be “I am fun and loyal.”
3. Do random acts of kindness as often as possible. Random acts of kindness are small, deliberate actions performed to bring happiness to other people’s day. Do these actions without expecting to get anything in return, but rather to brighten someone’s day. This is a great way to start off the new year on a positive, compassionate note.^[5]
   
   • You can do things like giving generous compliments, smiling at strangers, and volunteering for charities.
   • Pick up trash on the side of the road, help an elderly citizen cross the road, or give food to the homeless.
   • You can also pay for the next person’s coffee or give your server a large tip.

[Edit]Tidying up Your Environment

1. Start your spring cleaning early to tidy up your space. Shortly into the new year, clean up your room, kitchen, bathroom, and/or basement. Tidy up any cluttered areas, throw away garbage, and put away items that are out of place. This way, you’ll enter the new year feeling neat and organized.^[6]
   
   • It is also helpful to clean out your car. Get rid of any trash, and sort through your center console and glove box, for instance.
2. Sort through your clothes and get rid of those you don’t wear often. The new year is a great time to take inventory of your wardrobe and get rid of items that no longer fit or suit your style. Take out the clothing in each of your drawers, and create 1 pile for clothing to keep and 1 pile for clothing to rehome. Then, fold your clothes neatly and return them to your dresser or closet. This helps you declutter your space and freshen up your style.^[7]
   
   • After you create a “rehome” pile, consider giving your items to your friends or family members, or donating them to a thrift store or consignment shop.
3. Add a fresh coat of paint to your walls to freshen up your room. Consider repainting the walls of your home early into the year. Cover the floor and your furniture with a drop cloth, and use a paint roller to apply indoor house paint to your walls. You can pick a new color for a change of pace, for instance.
   
4. Purchase a few new decorations to revamp your space. Visit a local thrift or home supply store, and pick out a couple of new items to redecorate with. For example, you can get 2-3 decorative throw pillows, a rug, a lamp, or a new bookshelf. Adding a few new items can make your home feel fresh and new.
   
   • You can also get small items like paperweights, vases, and magnets.

[Edit]Setting Goals and Intentions

1. Aim to try 1 new thing every month. In addition to your personal resolutions, it is helpful to strive to get out of your comfort zone at least 1 time each month. You can schedule 1 new thing each month, or you can pick a few things and choose when the time comes. Regardless, choose to do something you’ve never done before or learn about something brand-new to expand your horizons and grow as a person.^[8]
   
   • Trying a new thing can be as simple as eating a cuisine you’ve never tried before.
   • You can do active things like going kayaking, horseback riding, or skydiving.
   • Other ideas include taking a language class, joining a yoga studio, or planning a camping trip.
2. Make a bucket list of 20-50 things to try in the upcoming year. Shortly into the beginning of the year, sit down with a notebook and write out several things you want to do throughout the year. Choose simple, easy things such as “eat more vegetables” or specific, realistic goals like “Go back to college.” Add as many items to your list as you feel compelled, and check them off as you complete them throughout the year. The list provides a visual reference, helpful when trying to set goals.^[9]
   
   • You can use this list to help get ideas of new things to try each month.
   • Ideas for your bucket list could include visiting New York City, picking your own pumpkin, adopting a dog, taking a cooking class, and travelling to the beach.
3. Update your resume so you’re ready for new opportunities. Shortly into the new year, open up your resume, read it over, and look for ways to improve it. For instance, if you started a new job at the end of the year, add it under your “Employment” section. You can also update the dates to reflect the new year. This way, if you want to apply for a job, you are ready when the time comes.^[10]
   
   • You can also update your contact information or address.
4. Strive to improve your sleep habits. When the new year rolls in, getting more meaningful and restful sleep is a great goal to add to your resolution list. You can aim to relax more before you go to sleep, such as taking a bath, drinking chamomile tea, and reading a book. You can also go to sleep and wake up around the same time each day to get into a natural rhythm. Improving your sleep will, in turn, help you feel focused and energized throughout the year.^[11]
   
   • You can also use white noise or nature sounds to help you fall asleep.
   • Consider taking a melatonin supplement if you have trouble sleeping. Melatonin is a hormone produced in your brain that helps regulate sleep cycles. By adding 1-3 mg a day, you may get more restful sleep over time.

[Edit]Video

[Edit]Tips

• Ask a friend to do some of these things with you. This is a great way to make new year’s resolutions fun and engaging.

[Edit]Warnings

• Avoid setting too many goals. Sometimes, trying to do too many things at once gets overwhelming rather than inspiring. Keep your ideas realistic in your life, and start simple so you can get stuff done!

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.yesandyes.org/2014/01/fresh-start-ideas.html
2. ↑ https://www.lifetothefullest.abbott/en/articles/fresh-start-in-new-year.html
3. ↑ https://www.lifetothefullest.abbott/en/articles/fresh-start-in-new-year.html
4. ↑ https://hellogiggles.com/small-ways-give-yourself-fresh-start-new-year-without-nervous-breakdown/
5. ↑ https://www.randomactsofkindness.org/the-kindness-blog/2943-50-kindness-ideas-for-random-acts-of-kindness-day
6. ↑ https://www.lifetothefullest.abbott/en/articles/fresh-start-in-new-year.html
7. ↑ https://www.yesandyes.org/2014/01/fresh-start-ideas.html
8. ↑ https://hellogiggles.com/small-ways-give-yourself-fresh-start-new-year-without-nervous-breakdown/
9. ↑ https://www.yesandyes.org/2014/01/fresh-start-ideas.html
10. ↑ https://www.yesandyes.org/2014/01/fresh-start-ideas.html
11. ↑ https://www.lifetothefullest.abbott/en/articles/fresh-start-in-new-year.html

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How to Get Six Pack Abs Fast

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. While there's no way to get a 6 pack overnight, regular exercise and a healthy diet can help put you on the fast track. Develop an ab workout routine with a variety of exercises, such as crunches and planks. Your muscles need fuel, and you might need to burn fat to see results, so be sure to stick to a healthy, balanced diet.

[Edit]Steps

[Edit]Doing Crunch Variations

1. Do 4 sets of 12 basic crunches. Start by lying on your back with your knees bent and feet flat on the floor. Place your fingertips behind your head, inhale, then exhale as you raise your upper back off of the floor. Raise your torso for about 2 seconds, then gently inhale as you lower yourself back to the floor.^[1]
   
   • Be sure not to tug your head upward with your hands. Keep your head, neck, and back aligned, and avoid arching your lower back as you lift your torso. Repeat the steps to complete a set of 12 crunches.
   • Raise your torso just enough to lift your shoulder blades off of the ground. A crunch can safely engage your abs, but a full sit-up (or raising yourself all the way to your knees) can strain the lower back.^[2]
   • To increase difficulty, try holding a weight over your torso as you do crunches. Start out light, such as with a plate weight, to avoid injury.^[3]
2. Lift your knees and hips to do reverse crunches. To start, lie on your back with your knees bent and feet flat on the floor. Keep your arms by your sides with your palms facing down. Exhale and engage your abs as you raise your knees over your hips.^[4]
   
   • Keep your knees bent at a 90-degree angle as you hold them directly over your hips. Inhale, then exhale as you lift your hips and lower back off the floor with a smooth, controlled motion.
   • Inhale again as you lower your hips back to the floor, but keep your knees above your hips. Repeat the steps to complete a set of 12 reverse crunches. After the last repetition, lower your feet back to the floor.
3. Add bicycle crunches to your routine. Lie on your back with your knees bent and fingertips touching the back of your head. Inhale, then exhale as you raise your feet off of the floor. Make a pedalling motion by driving your left knee toward your torso and extending the other straight.^[5]
   
   • As you pedal, raise your shoulder blades off of the floor and rotate your torso to bring your right elbow toward your bent left knee.
   • Then, straighten your left leg as you raise your right knee toward your torso. Simultaneously, rotate your torso to bring your left elbow toward your right knee.
   • Continue to pedal and rotate your torso to complete 12 repetitions per side.
4. Extend your arms to do overhead crunches. Lie on your back with your knees bent and feet flat on the floor. Straighten your arms above your head with your palms facing up. Your arms should still touch the floor, and your biceps (upper arms) should be near your ears.^[6]
   
   • Keeping your arms extended above your head, lift your torso as if you were doing a conventional crunch. Remember to keep your head, neck, and spine aligned, and don't arch your lower back.
   • As with standard crunches, you can hold a lightweight plate in your hands to add resistance.

[Edit]Mastering Plank Exercises

1. Plank with proper technique to avoid getting injured. Start by lying on your stomach with your head facing down, forearms on the floor, and palms flat on the floor. Inhale, then exhale as you lift your body off of the floor so your forearms and toes carry your weight. Keep your elbows bent at 90-degree angles directly under your shoulders.^[7]
   
   • Engage your core muscles so your head, neck, and spine form a straight line. Keep your head down throughout the plank so you continually face the floor.^[8]
   • Try holding the plank for 10 to 15 seconds. Continue to breathe as you hold the position. If planking for 10 to 15 seconds isn't challenging, try increasing the time to 30 to 45 seconds.
2. Sculpt your abs and obliques with side planks. Start by lying on your right side with your right elbow bent directly under your shoulder. Your left leg should be stacked directly over your right leg. Inhale, then exhale as you engage your core muscles and extend your elbow to a 90-degree angle.^[9]
   
   • Keep your elbow bent directly under your shoulder. Your head, neck, and spine should make a straight line.
   • Continue breathing as you hold the side plank. Try holding it for 10 to 15 seconds, or go for 30 to 45 seconds if a shorter duration isn't challenging. Slowly lower yourself back to the starting position, then repeat the steps on your left side.
   • To increase difficulty, raise your upper leg off of your lower leg as you hold a side plank.
3. Challenge yourself with extended planks. Start on your stomach as if you were doing a standard plank. Straighten your arms above your head with your palms touching the floor. Engage your core as you use your fingertips and toes to lift your body off of the floor.^[10]
   
   • Keep your head in a neutral position so you're facing the floor throughout the plank. Your head, neck, and spine should form a straight line.
   • Try to hold the plank for 15 seconds. Continue breathing as you hold the position, then slowly lower yourself back to the floor.
   • If you're not able to keep your back straight during an extended plank, stick to standard planks.

[Edit]Developing a Safe, Effective Routine

1. Warm up and cool down for 5 to 10 minutes. Go for a brisk walk or jog, do jumping jacks, run in place, or jump rope at the start of your workouts. Moderate aerobic exercise will increase blood flow to your muscles, which reduces your risk of injuring yourself. When you finish working out, cool down for 5 to 10 minutes to help your muscles recover.^[11]
   
2. Include multiple crunches and plank variations in your routine. Instead of just trying to do 500 crunches, your workouts should consist of a variety of exercises. A good routine could be:^[12]
   
   • 5 to 10-minute jog
   • 3 sets of 12 repetitions each: standard crunches, overhead crunches, reverse crunches
   • 3 sets of 12 repetitions per side: bicycle crunches
   • 2 sets of 30 seconds: standard planks, extended planks
   • 2 sets of 30 seconds per side: side planks
3. Do your ab workout routine 3 to 4 times per week. As much as you want abs fast, pushing yourself too hard could result in an injury. Avoid exercising your abs or any other muscle group on back to back days.^[13]
   
   • Everyone's body is unique, but you might see results within a few weeks. Don't be hard on yourself if it takes longer. Try to focus on being as healthy as possible instead of pushing yourself and risking injury.
   • Additionally, if you're just starting, it's wise to take it slow. Try starting with 2 sets of 10 repetitions for each exercise, then gradually work your way up to 3 sets of 12 reps.
   • Avoid exercising or stretching if your muscles are sore. If you have a muscle strain, working out will make matters worse.
4. Burn belly fat with cardio exercises. To see the results of your hard work, you'll need to burn fat deposits that cover the abdominal muscles. For a good cardio workout, jog for 5 to 10 minutes, sprint for 10 minutes, then jog for another 5 to 10 minutes.^[14]
   
   • Jogging, sprinting, then jogging again is a form of interval training. This type of cardio exercise is a great way to burn fat.^[15]
   • In addition to running, you could swim laps, ride your bike, do jumping jacks, and jump rope.

[Edit]Following a Fat-Burning Diet

1. Pack plenty of protein sources into your diet. Protein helps build muscle, but it's important to choose higher-fat options.^[16] These poultry, fish, legumes, nuts, eggs, and full-fat dairy products. Go for these instead of processed meats, like bacon.
   
   • The right amount of protein per day depends on your age, sex, and activity level. In general, go for at least of per day. For example, have of grilled chicken over a salad for lunch, and of salmon for dinner.^[17]
   • If you're highly active, you might need even more daily protein. Learn more about your specific requirements at https://www.myplate.gov/.
2. Fill up on fruits and veggies to cut your calories. Fruits and veggies are packed with essential nutrients, and they can fill you up without adding extra calories. Your required amount depends on your age, sex, and activity level. In general, go for about of fruits and of veggies per day.^[18]
   
   • When you're hungry between meals, grab a healthy snack, like a banana, apple, or carrot sticks.
3. Don't skip healthy complex carbs. Grains are rich in fibre and fuel your muscles, so go for brown rice, quinoa, and whole-grain bread, kinds of pasta, and cereals. Try to consume around of grains per day; half that amount should be whole grains.^[19]
   
   • You might have heard that you need to cut carbs to lose weight. Consider a ketogenic diet, at least temporarily, if you need to lose fat. If you're not following a ketogenic diet, healthy grains are an important part of your diet, and they provide your muscles with the resources needed to grow. Just don't overeat them.
4. Cut out sweets and processed foods. You won't see a 6 pack any time soon if you get most of your calories from processed foods, sweets, and fast food. If you need to satisfy your sweet tooth, swap pastries, ice cream, and other unhealthy snacks for peanut butter, Greek yoghurt, and fruit.
   
   • Additionally, steer clear of unhealthy snacks, like chips, and processed meats, such as deli meats and bacon.
5. Drink loads of water instead of high-calorie drinks. Staying hydrated is important for your overall health, especially if you've started exercising more often. Furthermore, swapping soda, sweet tea, and other high-calorie beverages for water will help keep your calories in check.^[20]
   
   • As a rule of thumb, go for at least of water per day. Keep in mind when the weather's hot or you're working out a lot, you'll need to drink more to make up for excess sweating.
   • Looking for even more ways to get a six pack? See what wikiHow users are saying on the "I want six pack abs. Tell me your secrets!" forum page.

[Edit]How Do I Work Out My Abs With Yoga?

[Edit]Exercises and Workout Routines for Six-Pack Abs

Six Pack Ab Exercises

Six Pack Ab Exercises

[Edit]Video

[Edit]Reader Videos

[Edit]Tips

• Have a meal with a good source of protein after exercising. It'll help you recover from the workout and help build muscle.
• If you're a pre-teen or teen, it's wise to check with your doctor or gym teacher before working out. Since your bones, joints, and muscles are still growing, they're more prone to injury.
• Consult a doctor or fitness professional before exercising, especially if you have a history of any medical conditions.

[Edit]Warnings

• Be careful if your body isn't used to strenuous exercise. Take it easy at first and ease your way into it. Remember it's best to consult your doctor before starting a new exercise regimen.

[Edit]Related wikiHows

• Eat to Get a Six‐Pack
• Do a 6 Pack Abs Workout
• Get Six Pack Abs Fast
• Strengthen Your Core
• Do Crunches
• Do Sit Ups

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/52/crunch
2. ↑ https://www.acefitness.org/education-and-resources/lifestyle/blog/667/i-get-low-back-pain-during-sit-ups-am-i-doing-something-wrong-or-should-i-avoid-them
3. ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/4886/strengthen-your-core-with-this-ab-circuit-workout
4. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/76/reverse-crunch
5. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/241/supine-bicycle-crunches
6. ↑ https://www.youtube.com/watch?v=myg3Sob4LtQ
7. ↑ https://www.health.harvard.edu/blog/straight-talk-on-planking-2019111318304
8. ↑ https://www.health.harvard.edu/blog/strengthening-your-core-right-and-wrong-ways-to-do-lunges-squats-and-planks-201106292810
9. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/101/side-plank-with-straight-leg
10. ↑ https://www.health.harvard.edu/blog/straight-talk-on-planking-2019111318304
11. ↑ https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down
12. ↑ https://www.health.harvard.edu/staying-healthy/want-a-stronger-core-skip-the-sit-ups
13. ↑ https://www.health.harvard.edu/staying-healthy/want-a-stronger-core-skip-the-sit-ups
14. ↑ https://www.health.harvard.edu/staying-healthy/taking-aim-at-belly-fat
15. ↑ http://www.ncbi.nlm.nih.gov/pubmed/23210120
16. ↑ https://www.eatright.org/health/essential-nutrients/protein/how-teen-athletes-can-build-muscles-with-protein
17. ↑ https://www.myplate.gov/eat-healthy/protein-foods
18. ↑ https://www.cdc.gov/healthy-weight-growth/healthy-eating/fruits-vegetables.html
19. ↑ https://www.myplate.gov/eat-healthy/grains
20. ↑ https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html

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How to Improve Your Personality

Your personality includes your individual differences from other people in how you think, feel, and behave.^[1] You might want to improve your personality if you just moved to a new school, got a new job, or simply because you want to be your best version of yourself. You can develop a warmer personality by making good connections with others, learning new things, and having some fun!

[Edit]Steps

[Edit]Developing Your Conversation Skills

1. Read something every day. Another component of improving your personality is expanding your knowledge. Keep up with the current news by reading a few articles on your phone or open a novel and read a chapter or two. This will help stimulate your mind and give you things to discuss with others.^[2]
   
2. Develop opinions on important issues. From your readings, begin to form your own opinions about the current events of today. You might find that others will be debating the issue around you soon, so you’ll want to have something to contribute. Make sure you articulate your points with grace and logic.^[3]
   
   • You might say something like, “Though I can understand the arguments against affirmative action, I do believe this country has done some terrible things to setback minorities and that we have some responsibility to correct that.”
3. Be a good listener. When others are speaking, listen to understand them. Don’t wait until they’re finished so you can respond, but truly focus in on what they’re saying. Try to repeat back what they’ve said to you every few minutes so you can show that you hear them.^[4]
   
   • You might say something like, “So, Jan it seems like you’re frustrated that your boss decided to promote the new guy instead of you. I can see how that would be really upsetting.”
4. Put your phone down. To make deeper connections with others and improve your personality, unplug from time to time. You'll be much more well received if you're engaged with those around you as opposed to scrolling down your timeline or liking pics.^[5]
   

[Edit]Becoming More Well-Rounded

1. Meet new people. Making new connections can help teach you more about others and build your social skills. Seek friendships with those different from your current friends so you can become a more well-rounded person.^[6]
   
   • You might join a club at your school to meet new folks, go to a church, or find a group tailored to your interests, like a book club.
2. Practice a fun hobby. The most fun and enjoyable people aren’t the ones cooped up at home watching Netflix all day! They’re out and about doing fun and productive things. Find something that you enjoy that can help connect you to others while also peaking your interest.^[7]
   
   • For instance, you might try horseback riding, swimming, or joining a fitness class.
   • Make sure to try out new hobbies as well. This will test the limits of your comfort zone and help you to grow.
3. Do something just for you daily. The people with the best personalities are usually those who are the happiest. Make yourself happy by spending some time each day, even if it’s just fifteen minutes, doing something fun for you.
   
   • You might choose to play basketball, get some ice cream, watch a movie, or go to dinner with a friend.
   • When you’re feeling crabby throughout your day, improve your mood by watching a funny video or searching for funny memes.
4. Maintain a healthy diet. Improve your personality and your mood by eating healthy foods. Fruit in particular has been proven to help increase motivation so munch on some apples, oranges and bananas today!^[8]
   
5. Meditate daily. Sometimes, life can be a mess and it can make your mind even messier. Without proper focus, you might find that you’re rude to others, absent-minded, or just plain grouchy. Take some time each day to clear your mind and improve your mental health by meditating.^[9]
   
   • If you’ve never meditated before, try using an app on your phone like Headspace, Calm, or Insight Timer.
6. Reflect on what you’re grateful for each day. Each day, either in the morning or before you go to bed, take some time to think about one thing you’re grateful for. This will help you become a more positive person and ensure you don’t take anything for granted.^[10]
   
   • You might choose to write these down or simply meditate or pray about them. Get into the habit of writing down 3 things that you are grateful for every day. You may even want to set a reminder on your phone so that you remember to do this.
7. Spend time with family and friends. The best folks to improve your personality with and for are those closest to you. Spend time each week connecting with them. Visit your mom and bring her flowers, or bring over soup to your friend who is sick. They will appreciate your thoughtfulness and will return the favor to you. Now go forth and show everyone how awesome you are!
   

[Edit]Making a Good Impression

1. Greet everyone with a smile. The first and most simple step you can take to improve your personality is to give everyone a warm greeting. People will perceive you as friendly and kind if you smile when you see them. Flash your pearly whites and shake their hands or hug them.
   
2. Mind your manners. Politeness conveys respect and thoughtfulness to others. Use the appropriate titles, such as Dr., when greeting someone. Show special respect to elders, always referring to them as Mr. or Mrs./Ms.
   
   • Have good table manners too. Sit up straight, keep your elbows off the table, and don’t smack or slurp.
3. Ask open-ended questions. When you meet someone, don’t go on and on about yourself; get to know them instead! Ask them questions about themselves that require more than a ‘yes’ or ‘no’ answer.^[11]
   
   • You might say something like, “So, I hear you’re a big music buff. Who are some of your favorite artists?”
   • If you have trouble making conversation with others, join a group like Toastmasters. They're designed to help build your confidence in networking and public speaking.
4. Keep your promises. Those who have good personalities are often very reliable and trustworthy people. If you tell someone you’ll do something, don’t make excuses! Just follow through so they know they can depend on you.^[12]
   
   • For instance, if you have a meeting set for 10 AM, arrive a few minutes early. This will show that you are respectful of others time. If you tell your mom you’ll take her to dinner for her birthday, do it! Get her a card, too!
5. Offer a helping hand to those in need. Always look for little opportunities to help others. See someone struggling to get a book off a high shelf? Step in if you can. Or perhaps you’re on a bus and a woman with a cane enters. Offer her your seat! Personality is created in part by all of the kindness you show for others, so get started today!^[13]
   
6. Continue doing these things even if they don’t come naturally. Keep in mind that it takes time for changes to become habits, or to even become comfortable with new behaviors. If you find it hard to adapt any of these new behaviors, then focus on faking it until they become more comfortable for you.
   
   • For example, if you are uncomfortable with smiling, then smiling regularly should start to relieve some of that discomfort and it will eventually become easier for you.

[Edit]Setting Goals

1. Set goals for yourself. People with great personalities are motivated to becoming the best version of themselves. Set goals for yourself, both personally and professionally, so you can reach your full potential.^[14]
   
   • For instance, you might set a short term goal of working out three times this week. Your long term goal could be getting a promotion at work within a year.
   • Make sure that the goals you set for yourself will push you beyond your comfort zone in some way. Otherwise, you will not grow from them.
2. Make an action plan. In order to achieve your goals, you’ll need a plan. Write down what you want to do and each step required to achieve it. Celebrate at each step as you make it through!^[15]
   
   • For instance, if you want to get a promotion, you might make it your goal to nail the presentation you have coming up. You might also set a goal of arriving to work early each day, taking on additional tasks, and completing a training to advance your skills.
3. Learn a new skill. Trying something new can help teach you perseverance and improve your work ethic, both of which are important to personality. Identify something you want to learn or improve upon and start at it soon.^[16]
   
   • You might choose something like cooking or learning a new language.

[Edit]Video

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.apa.org/topics/personality/
2. ↑ https://www.uopeople.edu/blog/why-its-important-to-read/
3. ↑ https://positivepsychology.com/introspection-self-reflection/
4. ↑ https://positivepsychology.com/active-listening/
5. ↑ https://www.psychologytoday.com/us/blog/automatic-you/202005/learn-how-avoid-distraction-in-world-thats-full-it
6. ↑ https://positivepsychology.com/big-five-personality-theory/
7. ↑ https://www.psychologytoday.com/us/blog/happy-trails/201509/six-reasons-get-hobby
8. ↑ https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
9. ↑ https://www.helpguide.org/harvard/benefits-of-mindfulness.htm
10. ↑ https://www.psychologytoday.com/blog/hope-relationships/201409/6-ways-become-more-positive-today
11. ↑ https://positivepsychology.com/socratic-questioning/
12. ↑ https://www.psychologytoday.com/intl/blog/lights-camera-happiness/201005/why-keeping-your-promise-is-good-you
13. ↑ https://www.psychologytoday.com/us/blog/between-cultures/201805/in-helping-others-you-help-yourself
14. ↑ https://inside.ewu.edu/calelearning/psychological-skills/goal-setting/
15. ↑ https://positivepsychology.com/goal-setting/
16. ↑ https://www.psychologytoday.com/us/blog/science-choice/201912/9-key-principles-learning-new-skill

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