Building up your muscles is an easy part—the hard part is burning those layers of fat that cover your muscles. Here are some tips.
In order to work out harder, make a favorite fitness playlist with music that gets you excited, as it can help you go up to 20% longer and burn more calories, according to a study of Brunel University London. The study’s researcher says that music tends to prevent tiredness, and produces feelings of excitement.
Not only does eating good breakfast speed up your metabolism(新陈代谢), but it also nourishes (为……提供营养) your muscles. After eating breakfast, your best way of keeping fat burning going is to “graze”. Set up an eating schedule where you eat five to eight small meals every few hours throughout the day. It provides your body with a constant flow of nourishment to feed your muscles.
Men’s Health suggests choosing hard exercise that involves total body movements in order to help raise your heart rate and leave you out of breath. By including total body movements into your exercise, you’re going to end up burning a lot more calories while challenging yourself at the same time. As the saying goes: No pain, no gain. So, get moving.
Sounds easy enough, right? It’s as simple as drinking a cup of green tea every day. Adding in green tea will push fat burning to another level. And studies have shown that it can increase fat burning and help you lose weight.
While doing your weight training, try something including short, big bursts of cardio(心脏强化锻炼) throughout your exercise. For example, if you’re doing an hour-long exercise, place cardio into it every 15 minutes to help speed up your metabolism.
_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________I must admit, I haven’t always liked animals. In fact, I distrusted them greatly while growing up, and I still fear the ones I don’t know personally. What set my beliefs in stone was being attacked—not once but many times, including the summer after second grade when I was bitten by a rabbit. Then, when I was nine and riding my dirt bike down the road, a large dog charged me and tried to bite my ankle. After all those negative experiences, there was one thing I knew for sure: All creatures, great and small, were no friends of mine.
After college in California, I returned to live the single life in Las Vega. Then I met Lisa. In no time at all, we fell in love, married and moved into a new house. Despite my avoidance of animals, Lisa had a dog called Bailey. Bailey didn’t like me, but he tolerated my existence once he realized I wasn’t going anywhere.
Things changed as spring came. We welcomed a new member of our family: our son Evan. One evening Evan grabbed hold of the dog’s tail. The irritated dog paused and turned to look at his stuck tail but waited patiently until being released. Still the stories I’d heard of animals attacking babies worries me.
Then my worst fear occurred. I sat on the couch (沙发) reading after a long day while my wife worked at the dining-room table paying the bills. I saw Evan crawl across the family-room carpet as he made his way behind the couch. One minute, all was quiet and then Bailey entered the room and headed to where Evan had crawled. I nearly jumped out of my skin when I heard the dog start a fearful barking behind me.
注意：1.续写词数应为150左右;
2.请按如下格式在答题卡的相应位置作答。
Throwing the book away, I rushed around the couch with great fear.
_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Having witnessed our dog killing a scorpion (蝎子) and saving my son, I was speechless.
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Are Oceans Silent?
Most sea creatures, from whales and dolphins to fish, sharks and shrimps, respond to sound, and many can produce it. They use it to hunt and to hide, find mates and food, send messages and give warnings, establish territories, warn off competitors, confuse their targets, deceive enemies, and sense changes in water and conditions. Marine animals click bones, grind teeth and belch gases (磨牙打嗝); use special organs to make various noises. Far from the ‘silent deep’, the oceans are so noisy.
Into this age-long confused noise, in the blink of an evolutionary eye, has entered a new thunder: the trembling sound of mighty engines as 46,220 large ships passed the world’s shipping courses. Scientists say that background noise in the ocean has increased roughly by 15 decibels (分贝) in the past 50 years. It may not sound like much in overall terms, but it is enough, according to many marine biologists, to mask the normal sounds of ocean life going about its business. At its most intense, some even say noise causes whales to become disoriented, dolphins to suffer from ‘the bends’, fish to go deaf, leave their breeding grounds or fail to form groups—enough to disorganize the basic biology of two thirds of the planet.
“Undersea noise pollution is like the death of a thousand cuts”, says Sylvia Earie, chief scientist of the U.S. National Oceanic and Atmospheric Administration. “Each sound in itself may not be a matter of critical concern, but taken all together, the noise from shipping, earthquake-related surveys, and military activity is creating a totally different environment than existed even 50 years ago. That high level of noise is bound to have a hard, sweeping impact on life in the sea.
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After the sudden loss of her five-year-old daughter, Elizabeth, Natalia Spencer felt she needed to do something to honor the little girl. That strong wish inspired Spencer to start what she calls a “Walk of Love”, a 6,000-mile trek(长途旅行) along the British coastline.
“Elizabeth particularly loved the beach and the sea and we visited the seaside a lot. After she passed away, I went to the seaside and it was the first time that I had felt some comfort,” Spencer said. “I knew this was what I had to do. It was something I could do and it would make life more bearable.”
On Valentine’s Day, Spencer began walking Durdle Door in Dorset, England, the last beach she took Elizabeth to before she became ill. So far, Spencer has journeyed about 1,500 miles, walking through Dorset , Cornwall, Devon and the entire coast of Wales. Every day, except Saturday, Spencer walks 20 miles. Often locals join her; many times they share stories about losing their own children.
Everything changed for Spencer on Nov. 22, 2015. Spencer noticed Elizabeth was ill with what she thought was a chest infection. But the girl’s health worsened rapidly. Doctors diagnosed her with a life-threatening immune condition where the immune cells damage the tissues and organs. This caused Elizabeth’s organs to shut down and stopped the blood supply to her arms and legs. She was moved to Bristol Children’s Hospital where she spent 18 days on life support before passing away on Dec. 10.
After Elizabeth died, Spencer struggled. In January, a friend encouraged Spencer to go for a walk and the two ended up at the Gower Peninsula in Wales. While walking provides Spencer with time to grieve(悲伤), she’s also using the trip to raise ￡100,000 for the Bristol Children’s Hospital.
Spencer expects to complete her walk next spring. She’d love to finish on Valentine’s Day, but doesn’t know if that is realistic.
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Surviving Mount Rainier
Bad luck and poor timing left Kart and three climbers stuck on Mount Rainier for several long days. They faced mountain climbing’s toughest tests. One man suffered altitude sickness; ice and rockfall rained down at night; cold nights in a tent that got torn left them hypothermic(体温过低的). Calm confidence, skill and the courage to continue up the route, despite illness and injury, likely saved their lives.
The climbers set out on a Friday, camping low on the route the first night because they were concerned about rockfall after a climber had recently died in an accident at the route’s typical high camp. On Saturday, at about 10,500 feet, one of the climbers became sick from the altitude, which began to slow them down. They needed to keep moving, so they put him in the lead so he could move at a pace he was comfortable with.
By Sunday evening, the ill climber was exhausted, and they had to make an unplanned camp on steep snow. They were in a bad place—on a platform about the size of a table under an ice cliff. The wind got stronger during the night, ripping the tent and snapping the poles. They tried to secure it by placing their packs and rocks around the edges. Finally, they just stuck their feet between the rocks and held the tent with their bodies. It was a cold night.
注意：
1. 所续写短文的词数应为150左右;
2. 续写部分分为两段，每段的开头语已为你写好;
Paragraph 1:
On Monday, they managed to call 911 but forgot to ask how to communicate with the rangers (护林员) before losing signal.
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Paragraph 2
On Wednesday, they gathered everything and decided to carry on with their climb.
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1. 活动的时间与地点；
2. 活动的过程；
3. 你的感想。
注意：1.词数 80 左右；2.可适当增加细节，使行文连贯。
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By morning, Afiq knew what he had to do. He had not slept a wink but had sat in the balcony all night thinking. He stretched his body and went back to his room. His brother Affin was still asleep.
It was Saturday and there was no school. Afiq's mother asked him to buy some groceries for her. On his way out, he glanced at his motorcycle with the broken front lamp and scratches on the side. Afiq straightened his shoulders and went to complete his purchase.
It was late morning when Afiq was free to carry out his plan. He marched down the road to Osman's house. When he arrived, Aniya appeared at the doorway and greeted him warmly. She invited him in and served him tea and some cakes. Afiq nervously asked to speak to Osman. She told him that her father was out but would be home very soon. Sure enough, the elderly man returned in ten minutes.
Afiq cleared his throat a few times and said that he had come to confess (坦白). “I'm so sorry. I was careless yesterday and knocked into your parked car,” Afiq said. Osman looked at the 17-year-old youth, surprised, “So, you are saying that you are the culprit (肇事者) who crashed into my car and then ran away?” Afiq went red. He nodded, “I'm sorry for not telling you earlier. I was too frightened.”
The elderly man smiled and said, “But you're not too frightened to confess now?”
Afiq said uncertainly, “I could not sleep last night thinking about it. I knew I had to do the right thing.”
Osman was silent for a minute before saying in a kind voice, “Do you think it a right thing to cover up for your brother?”
注意：
1. 续写词数应为150左右。
2. 请按下列格式在答题卡的相应位置作答。
Afiq went pale, “I... I…you know the truth?”
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Afiq thanked Osman for his kindness and then set off home happily.
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Lorena parted the curtain in her living room and looked out onto the wet street. She was relieved the sunlight appeared. If it didn't stop raining it would ruin her day. Her mother had promised to drive her to Fashion Fair if it were sunny. Lorena was eager to go there because she had to replace a Nike jacket.
Earlier that Wednesday afternoon, Eddie, the most popular seventh-grader, had given Lorena his jacket and asked her to keep an eye as he would play basketball in a hurry. Lorena was quite happy to be of help.
During her last class, the biology teacher made them cut apart dead frogs. For fear of getting blood on Eddie's jacket, Lorena folded it and placed it on a chair. Then she took the knife and cut the skin quickly. She felt sick opening the frog's belly.
When the bell rang Lorena hurried out because the bus she caught for home left ten minutes after school. She raced to board the bus and found a seat. After a few minutes the driver started the engine and drove away when Lorena looked out of the window and saw Eddie. "The jacket!" she screamed. She shot from her seat and ran up to the driver. "You've got to stop! I forgot Eddie's jacket!" "Who's Eddie? " the driver said angrily. "Sit down."
All that evening she was upset and blamed her biology teacher for her problem. If he hadn't made them dissect(解剖) frogs, ,she wouldn't have been so absent-minded. The next day Lorena rushed from the bus to the biology room. The jacket was not there!
"How can I ever tell Eddie?" she closed her eyes. She spent most of her break and lunch period in the rest room, brushing her hair and worrying. On Friday she stayed home to avoid Eddie. She told her mother she wanted to go shopping to buy her a gift for her birthday, which was the next week. Actually, she wanted to buy a Nike jacket with her life savings at Fashion Fair.
Paragraph 1 :
Mom drove Lorena to Fashion Fair and left, asking her not to waste money.
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Paragraph 2 :
Lorena was about to leave when she saw Eddie in his Nike jacket.
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“Look.” Mom waved a flyer in front of the television. “Summer field trips for sixth-graders. Nature. Exercise. Fresh air.”
“No, thanks,” I said, still working the remote.
“You'll love hiking, Jimmy, she said. “Besides, couch potatoes need exercise.”
“But —” “If you don't like the first one, you don't have to go again,” she said before I could finish.
OK, I thought. Just one day.
That day was the hottest on record. The moment I woke up, I started to sweat. I got dressed. Long pants tucked into heavy socks, T-shirt, boots, backpack, water bottles. All required for the hike.
As we boarded the school bus, I met Mr. Hawkins, our guide. The bus finally stopped near a forest, and we got out. Our destination for the day was “the Lemon Squeeze.” But I had no idea what that was.
We quickly started our hiking after we got off the bus. Ahead, some kid kicked an old tree stump. A girl suddenly screamed and ran. A buzzing noise grew louder. Wasps（黄蜂）! Mr. Hawkins drove away the wasps with his shirt and we managed to run away.
We continued hiking for another hour until Mr. Hawkins decided that we should stop for lunch. It was too hot for anyone to complain, because complaining would only make it worse. What's worst was more hiking. It was getting hotter and hotter. Mr. Hawkins kept telling us to keep drinking water to keep hydrated. We drank, and sweated.
Water was low. Up ahead was a crossroads.
“OK, folks,” Mr. Hawkins said. “This heat is fierce. Do we finish, or do we take this shortcut back to the bus? It's a quarter mile uphill from here to our destination.”
I closed my eyes. Please, someone, say GO BACK TO THE BUS! I didn't want to be the wimp（懦弱的人）.
Paragraph 1:
However, nobody spoke.
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Paragraph 2:
I stumbled（蹒跚）off the bus, dirty and tired.
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A little boy almost thought of himself as the unluckiest child in the world because poliomyelitis （小儿麻痹症）made him unable to walk like normal people. He seldom played with his classmates, and when the teacher asked him to answer questions, he always lowered his head without a word.
One spring, the boy's father asked for some young trees from the neighbor. He wanted to plant them in the front of the house. He told his children to plant a tree each person. The father said to the children, "Whose tree grows best, I will buy him or her a favorite gift" The boy also wanted to get his father's gift. But seeing his brothers and sisters carrying water to water the trees happily, he had a terrible idea: he hoped the tree he planted would die soon. So he never attended to it.
A few days later, when the little boy went to see his tree again, he was surprised to find it not only didn't die, but also grew some fresh leaves, and compared with the trees of his brother and sister, his appeared greener and more vital. His father kept his promise, bought the little boy his favorite gift and said to him, "from the tree you planted, you will become a great person when you grow up."
注意：1.续写词数应为150左右；
2,请按如下格式在答题卡的相应位置作答。
Paragraph 1:
One day, the little boy lay on the bed, wondering why his tree can grow so well
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Paragraph 2:
Since then, the little boy became different
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