How to Play Soccer

{{fa}}Soccer, also known as football or fútbol everywhere besides the United States of America, Canada and Australia, is a fun, competitive game. It is the most-played sport in the world, with over 200 million players in about 200 countries. Now, it is referred to as "the beautiful game" because of its dazzling degrees of technical skill, team play, and individual contribution. If you're serious about playing soccer, know that you're going to have to train harder, longer, and faster than your opponents, and always have a ball on hand. (Maybe you'll sleep with a ball instead of a pillow.) So what are you waiting for? Read this article and you will learn how to play this wonderful sport.

[[Category:Soccer]]

[[Category:Soccer Ball Tricks]]

== Steps ==

===Essential Skills===

#Learn how to [[Dribble Like Lionel Messi|dribble]]. Dribbling is controlling the ball while running. If you want to keep the ball in your team's possession, you're going to need to dribble well. Dribbling is all about touching the ball strong enough to carry it forward, but light enough so that it stays by your side — and away from opponents.[[Image:Play Soccer Step 1 Version 4.jpg|center]]

#*You can dribble with the inside of your shoe, above the toe (with the foot pointed down toward the ground), and even with the outside of the shoe. Most coaches would tell players to dribble with their foot pointed down and turned in with the ball touching your pinky toe. The safest way to dribble for beginners is probably with the inside of your shoe, but in different situations, you'll have to use different parts of the shoe.

#*Learn to dribble at different speeds. When you're running down the sideline and you've beaten your man, your dribbling will look a lot different from when you're taking on a defender head on.

#**When you're dribbling slower, you usually keep the ball close to your side at all times. This way a defender is forced to make a move to take the ball away.

#**When you're dribbling faster, you can sometimes kick the ball further away and ''run to'' the ball. This is usually if you've already beaten your enemy. You do this because most players can run quicker off the ball than they can dribbling it.

#**You should touch the ball about once every step you take to keep it under control.

#Learn how to pass. Passing is all about putting the ball exactly where you want it. In order to pass a soccer ball, kick the ball using the inside of your foot. This will give you less power but more accuracy. Once you master the basic pass, you can then try to slice and hook the ball in order to pass it to one of your teammates.[[Image:Play Soccer Step 2 Version 4.jpg|center]]

#*Pay attention to where your planter foot is placed. Your planter foot should be right next to the ball. While the planter foot is near the ball, point the foot in the direction you would like the ball to go to.

#*Pass with your toes pointed upward and your heel on the ground.

#*Anticipate where a player is going to be. Because you're often going to be passing on the fly, kicking the ball to an open space ''where you want your teammate to be'' is essential. If your teammate is running, always kick the ball ahead of them so that they can run to the ball.

#Know how to shoot. If you're really close to the goal and all you need is accuracy, you can shoot using the sweet spot of the inside of your shoe, like a pass, but usually, you're going to be farther away and will need power as well as accuracy,of course.[[Image:Play Soccer Step 3 Version 4.jpg|center]]

#*Set your planter foot and aim the toe of the planter foot to where you want the shot to travel and always have a slight look at the target before you shoot.

#*You don't have to get much of a running start, but you do want to bring your foot back, bending it as you do in order to get more power.

#*Hit the ball on the middle laces of your shoe, with your foot pointed down at the ground. Keep your foot pointed down at the ground as you follow through.

#*Use your hips to swing through the ball. Bring your foot across your body if necessary to generate even more power. This should cause both feet to lift from the ground.

#Think about moving off the ball. Some estimates say that professional soccer players run {{convert|6|to|8|mi}} during a 90 minute game.<ref>http://www.active.com/soccer/Articles/How_far_do_you_run_during_a_soccer_game_</ref> That's a lot of running. It doesn't take a rocket scientist to figure out that a lot of the running you'll be doing is when you ''don't have the ball''. Learn how to get into open space, how to run to where to your teammate expects or wants you to be, and how to run past a defender who's guarding you.[[Image:Play Soccer Step 4 Version 4.jpg|center]]

#Learn how to defend. Defending the goal is an underrated achievement. It can be extremely difficult staying on your man or getting the ball away from your man. There are three basic things that you need to remember when guarding a player in soccer:[[Image:Play Soccer Step 5 Version 4.jpg|center]]

#*Don't be fooled by feints, tricks, or jukes: keep your eye on the '''ball'''. A good soccer player will try to juke or feint with their body in order to get past you. They're hoping that what they do with their body will distract you from what they're ''going to do'' with the ball. Don't let this happen. Keep your eyes on the ball at all times, not on the player.

#*Stay in between the ball and the goal. In other words, don't let the ball get behind you. This is harder than it sounds. It's a delicate balance keeping enough pressure on the ball and giving the person who's attacking enough space so that they don't get behind you.

#*Learn to anticipate the dribble. Right after an attacker hits the ball on the dribble — that's the time when try to hit the ball away. This is called anticipating the dribble, and it's essential for knocking the ball from an attacking player. Just be sure not to lunge and miss; you're vulnerable when you do this!

#Get comfortable heading the ball. Try hitting the ball with your head right where your hair meets your forehead. '''Do not use the top of your head!''' When getting ready to head the ball, don't lift your head back; move your upper torso back instead. This will give you more power and won't strain your neck as much. You have to hit the ball, not let the ball hit you.[[Image:Play Soccer Step 6 Version 4.jpg|center]]

#Learn how to juggle. Juggling is very hard to master but an important part of the game. Truth be told, you won't need to juggle very often in a game, but knowing how to juggle does several things:[[Image:Play Soccer Step 7 Version 4.jpg|center]]

#*It helps you control a ball that's coming at you from the air. Not all passes are on the ground. The ones that aren't will need to be intercepted and controlled by some form of juggling.

#*Juggling helps improve your touch on the ball. If you know how to juggle your touch on the ball becomes a lot more sensitive. Your first touch on the ball is extremely important in soccer.

#*Juggling will help you use both feet better. Learning how to juggle is an exercise is using your non-dominant foot better. The best soccer players in the world can use both feet as dominant feet.

#Learn how to use your non-dominant foot. It's really important to be able to dribble, pass, and shoot the ball with your non-dominant foot. Good defenders will take away your dominant foot and force you to play with your non-dominant foot. If you can't use your non-dominant foot, you'll be playing with a handicap.[[Image:Play Soccer Step 8 Version 4.jpg|center]]

#*Practice only using your non-dominant foot during practice or when you shoot or juggle by yourself. Accustoming your body to the muscle memory is an important part of being fluent in your non-dominant foot.

#Practice taking corner kicks and free kicks. You want to be able to send corner kicks right in the middle of the penalty area, usually up in the air so that a teammate can head the ball in. Free kicks can either be taken quickly and simply passes to a nearby teammate, or you can organize a "set play" where you kick the ball in a certain area while your teammates execute a play.[[Image:Play Soccer Step 9 Version 4.jpg|center]]

#Be original and spontaneous with your playing style. Try to develop your own playing style, one that suits you. Are you a tricky player who relies on juking out other players? Are you fast enough to beat everyone with sheer speed? Are you great at using your body and power to blast goals? Are you expert at keeping opponents from getting off shots? Find out what kind of player you are, set goals for yourself on how you can become a more rounded player, and remember to have fun. Soccer isn't the most popular sport in the world for no reason.[[Image:Play Soccer Step 10 Version 3.jpg|center]]

===Knowing the Rules of the Game===

#Understand the object of the game. The object of the game is to score more goals than the opponent scores. A goal is scored when the whole ball passes the goal line. It must go right behind it with it's all area. Goalies in their own penalty area are the only players on the pitch who can use their arms. All other players may use any part of their bodies except their hands.[[Image:Play Soccer Step 11 Version 3.jpg|center]]

#Know the positions of soccer. There are 11 total players on the pitch to start the game. Although the positions can be rearranged however the coach sees fit, there is usually one goalie, four defenders, four midfielders, and two strikers.[[Image:Play Soccer Step 12 Version 3.jpg|center]]

#*Goalie: this person protects the net and is the only one on the field who can use their hands in the penalty area. The goalie has to be flexible, quick to anticipate, and good at communication.

#*Defenders. Defenders usually stay behind the half-way line in an effort to help prevent goal from being scored against them. They make good outlet passes and are usually bigger physically than other players.

#*Midfielders. Midfielders do the most running, as they play a combination of defense and offense They usually orchestrate the attack. They're exceptionally good at holding onto the ball and passing.

#*Forwards/strikers. These are the ones who get the most cracks at shooting the ball. They need to be quick, agile, and able to shoot a stunning shot. They also need to be excellent headers.

#Know that kickoff starts the game and the beginning of the second half. One team starts the game by kicking off. The opposite team gets to kick off after halftime. At the time of kickoff, each team's players need to be entirely on their half of play. Once the whistle has blown and the ball is kicked, the players can move freely into both halves of play, provided they are not offside.[[Image:Play Soccer Step 13 Version 3.jpg|center]]

#Understand offside. Offside is one of the more crucial rules in soccer, and it's designed to keep soccer players from cherry-picking, or bunching a lot of their players near the opponent's goal at all times.[[Image:Play Soccer Step 14 Version 2.jpg|center]]

#*A player is offside when s/he is:

#**Ahead of the ball, as well as

#**In the opponent's half, as well as

#**Behind the last defender when the ball is passed to him by one of his teammates

#*Offsides is negated on:

#**Throw-ins

#**Corner kicks

#**Goal kicks

#Understand [[Do a Throw in Soccer|throw-ins]]. Throw-ins happen when the ball fully travels outside the area of play. Possession goes to the team who ''wasn't'' the last to touch it. This team gets to throw the ball in from the place where it went out of bounds.[[Image:Play Soccer Step 15 Version 3.jpg|center]]

#*A player throwing can get a running start, but must generally stop near the area where the ball went out of bounds.

#*A player must bring the ball up with both hands behind his or her head and release the ball over his head with both hands.

#*A player cannot lift his or her feet off the ground while they are throwing the ball. Both feet must stay on the ground.

#Know the grounds for a yellow card. A referee issues a yellow card as a warning to a player. Two yellow cards result in a red card, after which that player must leave the game permanently. Reasons for yellow cards include:[[Image:Play Soccer Step 16 Version 2.jpg|center]]

#*Dangerous play. High kicking near a player’s head, for example.

#*Illegal obstruction. This happens when a player intentionally takes a position between and an opponent when that player isn't within playing distance of the ball.

#*Charging the goalkeeper in the goal area.

#*Goalkeeper playing the ball with his hands when the ball is kicked by a teammate.

#*Goalkeeper Infringements. Unsafe play such as charging the goalie.

#*Goalkeeper taking more than four steps while controlling the ball.

#*Intentionally wasting time at the end of a game.

#Know the grounds for a red card. A red card can be given out before a yellow card if especially dangerous play is involved, although a red card usually results from two yellow cards. Reasons for red cards include:[[Image:Play Soccer Step 17 Version 2.jpg|center]]

#* Kicking a player intentionally.

#* Jumping up at a player and making contact.

#* Charging a player in a rough way, especially if hands are involved.

#* Charging a player from behind.

#* Tripping a player.

#* Hitting, pushing, holding, or spitting at a player.

#* Handling the ball by a non-goalie.

#Know the difference between a direct free kick and an indirect free kick. A direct free kick is when you can kick the ball directly into the goal for a score without the ball touching another teammate first. An indirect free kick must be touched by another teammate before counting as a score.[[Image:Play Soccer Step 18 Version 3.jpg|center]]

#Know that a foul inside the penalty box results in a penalty kick. A penalty kick happens when a defender fouls an opponent in his or her own penalty box. All other players except the goalie and the player taking the penalty kick line up outside the penalty area. The goalie must stand on the goal line and cannot move off of it before the ball is struck. The ball is placed on a designated area called the penalty spot. After the ball is hit, it is live, meaning that if it ricochets off the goalie or post, it can be played by either team.[[Image:Play Soccer Step 19 Version 3.jpg|center]]

#Know the difference between a corner kick and a goal kick. If the ball goes over the goal line (but not into the goal) and was last touched by the defending team, the ball goes to the closest goal line corner and becomes a corner kick, with possession going to the attacking team. If the ball goes over the goal line (but not into the goal) and was last touched by the attacking team, the ball goes to the edge of the 6-yard box and becomes a goal kick, with possession going to the defending team. The goalie usually takes a goal kick.[[Image:Play Soccer Step 20 Version 3.jpg|center]]

== Tips ==

*Be fit. Running around for an hour to an hour and a half can drain a lot of energy.

*Remember, if a ball is coming in low and you're a goalkeeper, kneel. It stops the ball going through your legs.

*When defending, position yourself between the ball and the goal. Make a lane to the outside, not letting the player come in front of the goal; this also helps the other players on you team come back to help defend.

*Do not jump on two feet at a time or it will be a free kick.

*Learn the plays and find out what your strengths and weaknesses are.

*Try learning many tricks, and practice them very often so that you can easily pass defenders and run in for the goal. Most players only have two or three tricks they're really good at.

*When you shoot at the goalkeeper, fake that you will kick the ball. The goalie will most likely move when faked. When you kick, aim in one of the corners. You are likely to score a goal.

*Do drills slowly, then increasingly faster to fine tune your skills.

*Improve your stamina so you will still be okay when someone not as fit is very tired and you try to outrun them.

*When shooting the ball, you can lean back as you drive up to kick it - this can make a long shot, depending where you kick the ball.

* Make a reasonable balance between dribbling and passing.

* Do not touch the ball with your hands.

* Be strong inside and out because the ball might hit your chest at some point or any other part of your body. So build up and become fitter and stronger.

== Warnings ==

*Don't argue with the referee, because you could get thrown out of the game.

*If you get dizzy, tell the coach. Never push yourself so far that you can't stand up straight.

*If there is a call you don't like, don't fight. The referee can't change it, so there is no use in fighting.

*This article doesn't contain all of the rules, so look them up if you are really interested.

== Things You'll Need ==

*Soccer ball

*Soccer cleats (US) or football boots (UK) (preferably firm ground studs)

*Shin guards/pads

*Soccer socks (long)

*Shorts or sweatpants - something easy to run in

*Water bottle with water

*Area with lots of space, away from any fragile things

== Sources and Citations ==

{{reflist}}

__Parts__

How to Punt a Football

A punt is a play in American and Canadian football in which the football is kicked down field to the opposing team in the hopes of giving the receiving team a more advantages position when the possession changes -- therefore, a successful punt should kick the ball as far down the field as possible while staying within bounds. In contrast, a drop punt in Australian rules football is a precise kick downfield, usually to a player on the same team. Whether you're playing American, Canadian, or Australian football, the techniques for punting the ball are very similar. If you want to know how to punt a football, just follow these steps. 

[[Category:Football]]

== Steps ==

=== Punt a Football ===

#Hold the ball out in front of you, with the laces pointing up. Grip it with your dominant hand as if you were going to give it a handshake, firmly holding it between your thumb and fingers. Extend your dominant arm as far in front of you as you can, continuing to hold the ball horizontally, with the laces still pointing up, pushing the ball out.<ref>http://howto.menshealth.com/punt-football-pro</ref><br><br>{{whvid|Punt a Football Step 1.360p.mp4|Punt a Football Step 1-preview.jpg|Punt a Football Step 1 Version 2.jpg|gif=Punt a Football Step 1.360p.gif|giffirst=Punt a Football Step 1.360p.first.gif}}

#*Angle the nose of the ball to point slightly in the opposite direction of your dominant hand (if you're right-handed, point it slightly to the left). 

#Take two steps forward. Stand in a controlled open stance, with your feet about a foot (.3 meters) apart, with one foot about 4 inches in front of the other (10 cm). It doesn't matter which foot is in front. Once you've positioned your feet, you'll need to take two steps forward -- the first with your kicking foot, the second with your other foot -- so that you've gained some momentum while keeping your kicking foot behind your other foot. <ref>http://howto.menshealth.com/punt-football-pro</ref><br><br>{{whvid|Punt a Football Step 2.360p.mp4|Punt a Football Step 2-preview.jpg|Punt a Football Step 2 Version 2.jpg|gif=Punt a Football Step 2.360p.gif|giffirst=Punt a Football Step 2.360p.first.gif}}

#*Your forward steps should be smooth and controlled. Don't walk or run toward the ball; instead, approach it at a fast pace. 

#*Take two normal-sized steps. Taking stutter steps or long strides will make it more difficult for you to punt the ball. 

#Kick the ball right after you drop it. The ball has to be dropped parallel to the ground so you kick it in the right direction. Kick your foot forward and drop the ball at the same time so that you kick the ball as late as you can, so you're almost kicking it out of your fingers without actually making contact with your hand. Kick your foot straight up so that it hits the ball dead on, instead of kicking it across your body, as many people have a tendency to do.<ref>http://howto.menshealth.com/punt-football-pro</ref><br><br>{{whvid|Punt a Football Step 3.360p.mp4|Punt a Football Step 3-preview.jpg|Punt a Football Step 3 Version 2.jpg|gif=Punt a Football Step 3.360p.gif|giffirst=Punt a Football Step 3.360p.first.gif}}

#*Your toes should be pointed forward and you should kick the ball with the top of your kicking foot.

#*Move your dominant hand away to the side, and lift your other hand in the air to help you follow through and gain momentum.

#*You should make contact at the height of your knee. 

#Follow through. Finish the kicking motion, kicking your leg almost as high as it will go to maximize the ball's height and speed. When you're done kicking, plant your foot back on the ground. Then, watch in awe as your ball travels over the field.<ref>http://www.youtube.com/watch?v=83OyTpwxTZc</ref><br><br>{{whvid|Punt a Football Step 4.360p.mp4|Punt a Football Step 4-preview.jpg|Punt a Football Step 4 Version 2.jpg|gif=Punt a Football Step 4.360p.gif|giffirst=Punt a Football Step 4.360p.first.gif}}

=== Punt a Football During a Game ===

#Stand 15 yards behind the line of scrimmage.<br><br>{{whvid|Punt a Football Step 5.360p.mp4|Punt a Football Step 5-preview.jpg|Punt a Football Step 5 Version 2.jpg|gif=Punt a Football Step 5.360p.gif|giffirst=Punt a Football Step 5.360p.first.gif}}

#'''Call "Hike!" when you are ready for the play.''' This will tell the center that you're ready for him to snap the ball to you.<br><br>{{whvid|Punt a Football Step 6.360p.mp4|Punt a Football Step 6-preview.jpg|Punt a Football Step 6 Version 2.jpg|gif=Punt a Football Step 6.360p.gif|giffirst=Punt a Football Step 6.360p.first.gif}}

#[[Catch a Ball|Catch the ball.]] If you want to punt the ball, then you have to catch the ball without letting it hit the ground first. If you fumble the ball or just don't catch it completely, then you won't be able to punt it.<br><br>{{whvid|Punt a Football Step 7.360p.mp4|Punt a Football Step 7-preview.jpg|Punt a Football Step 7 Version 2.jpg|gif=Punt a Football Step 7.360p.gif|giffirst=Punt a Football Step 7.360p.first.gif}}

#Prepare to punt the ball. Once you've caught the ball, get ready to take two steps forward and kick it forward using the top of your dominant foot.<br><br>{{whvid|Punt a Football Step 8.360p.mp4|Punt a Football Step 8-preview.jpg|Punt a Football Step 8.jpg|gif=Punt a Football Step 8.360p.gif|giffirst=Punt a Football Step 8.360p.first.gif}}

== Video ==

{{Video:Punt a Football|}}

== Tips ==

*Also, make sure you are pointing the football a little to the left so your ankle doesn't hit the ball.

*Practice and make sure you [[Build Muscle|build up your leg strength]] with [[Push Yourself Beyond Your Limits With Weights|weights]]/[[Ride a Bicycle|cycling]]/[[Begin Running|running]], and other activities. It will help to maximize your leg strength.

== Things You'll Need ==

*A Football

== Related wikiHows ==

*[[Throw a Football]]

*[[Play the Football Simulation Game "AMFA Manager"]]

*[[Win Your Fantasy Football League]]

*[[Kick a Good Drop Punt in Football]]

== Sources and Citations ==

*https://www.youtube.com/watch?v=6VuwxijKof0

{{reflist}}

How to Draw a Football

Footballs can be useful to know how to draw. By following this tutorial, even the most artistically challenged can create a realistic-looking football.  Let's begin!

[[Category:Drawing Sports Equipment]]

== Steps ==
=== A Traditional Football===
#Draw a large oblong at the middle of the page. Draw a vertical middle line which extends from both ends (left to right).[[Image:Draw a Football Step 1 Version 2.jpg|center]]
#Draw a smaller oval but with the same length as the middle line.[[Image:Draw a Football Step 2 Version 2.jpg|center]]
#Draw two rings facing each other using the curve lines as guide.[[Image:Draw a Football Step 3 Version 2.jpg|center]]
#Draw the adjoining edges and the laces that put them together.[[Image:Draw a Football Step 4 Version 2.jpg|center]]
#Trace with a pen and erase unnecessary sketches.[[Image:Draw a Football Step 5 Version 2.jpg|center]]
#Color to your liking![[Image:Draw a Football Step 6 Version 2.jpg|center]]
=== A Basic Football===
#Draw the football's shape (like a sideways egg) either with rounded or pointed ends. The illustration here shows a rounded one, but footballs in real life tend to end in points.[[Image:Draw a Football Step 7.jpg|center]]
#Draw two slightly curved lines near the middle. They should be mirror images of one another, as shown.[[Image:Draw a Football Step 8.jpg|center]]
#Draw two rectangles near both edges. Don't go beyond the lower line, though, or your football will look a bit unusual.[[Image:Draw a Football Step 9.jpg|center]]
#Add in a long, thin rectangle in the upper line. Don't let it reach the two vertical rectangles![[Image:Draw a Football Step 10.jpg|center]]
#Add in eight small, rectangular shapes for the stitches. They can be as thick or thin as you like, but you probably don’t want to make them larger than the primary line if you’re going for a realistic look.[[Image:Draw a Football Step 11.jpg|center]]
#Outline the picture and erase the guidelines. Add more details if you want to, such as more lines to give it a weathered look, or even some players tossing it back and forth.[[Image:Draw a Football Step 12.jpg|center]]
#Color it in. Footballs mostly come in brown, but you might want to make yours the colors of your favorite team, or some sort of interesting pattern--that part is up to you![[Image:Draw a Football Step 13.jpg|center]]

== Video ==
{{Video:Draw a Football|}}

== Tips ==
*Draw lightly so that you can easily rub out mistakes.

== Related wikiHows ==
*[[Draw a Billiards Ball]]
*[[Draw a Baseball Cap]]









__METHODS__

How to Throw a Football

{{fa}}<!--Do not merge or move. This is a merge target. See discussion.-->Mastering good football throwing technique means your passes will fly farther, land more precisely, and be easier to catch. More importantly, you'll reduce your risk for common throwing injuries. The steps below will help you improve your passing game and be better able to deliver the "perfect spiral."
==In a Hurry?==
The best way to throw a perfect spiral is to place your ring and little fingers across the laces of the ball, resting your thumb underneath and your index finger over a seam. Turn 90 degrees away from your target and pull the ball back behind your ear. Swing your arm forward in a circle, releasing the ball at the midway point and using your body for momentum. For tips on throwing while being tackled and ways to nail Hail Marys and bullet passes, scroll down!
[[Category:Football]]

== Steps ==
===  Basic Passing Technique ===
#Stretch before throwing.  Focus on stretching your whole body - not just your arms.  Football throwing is a complex physio-mechanical process that uses multiple muscle groups, including your core, legs, and shoulders.When you throw your ring finger and pinkie finger on the middle laces.Your middle finger next to the top lace.<ref>http://www.brianmac.co.uk/articles/scni47a3.htm</ref> Pay special attention to these areas as these muscles will stabilize your body and add power to your throw.<span id="grip"></span>[[Image:Throw a Football Step 1 Version 5.jpg|center]]
#Grip the football. The most common way to hold the football is with your ring and little fingers crossing the laces and your thumb underneath.  Your index finger should be over a seam, and your thumb and index fingers should make an "L" shape.[[Image:Throw a Football Step 2 Version 6.jpg|center]]
#*Many quarterbacks prefer variations on the common grip on the ball, as described above. For instance, Denver Broncos quarterback Peyton Manning lays his middle finger across the laces in addition to his ring and little fingers.<ref>http://www.youtube.com/watch?v=kmpHa1lJWhY</ref> Experiment to see which position is most comfortable for you.
#*Don't "palm" the football.  Hold it lightly with your fingertips. Some palm contact is OK, but try to keep space between the center of the palm and the ball.
#*Don't grip the ball too tightly.  Keep your hold firm but loose - you'll be able to adjust your grip more easily.<span id="face"></span>
#*
#Position your body in the throwing stance.  Face 90 degrees away from your target.  If you throw with your right hand, turn to the right, and vice versa if you throw with your left hand.  Turn your pivot foot (opposite your throwing arm) so that it's pointing toward your target. Keep your eyes on the target.[[Image:Throw a Football Step 3 Version 6.jpg|center]]
#*
#Hold the ball near your ear. Before you throw the ball, keep it up near your ear, stabilizing it with your non-throwing hand. This allows you to be ready to throw the ball quickly at any time, minimizing the risk of telegraphing your pass to a defender.[[Image:Throw a Football Step 4 Version 6.jpg|center]]
#*
#Wind back.  Release your non-throwing hand from the ball. Wind your throwing arm back, stopping just behind your ear.<span id="swing"></span>[[Image:Throw a Football Step 5 Version 6.jpg|center]]
#*
#Throw in a half-circular motion. Quickly swing your throwing arm forward in a circular arc.  Release the ball midway through the circle.  Your empty hand should then head toward your non-dominant hip, palm facing away from you. Practice this motion a few times before you let go of the ball.[[Image:Throw a Football Step 6 Version 6.jpg|center]]
#* Use the rest of your body to build momentum for your throw. The hips, legs and shoulders can add great power to a pass.<ref>http://amfootball.isport.com/amfootball-guides/how-to-throw-a-football</ref> Step forward with your non-dominant (or pivot) foot, and move your non-dominant elbow down toward your back. Rotate your hips and shoulders in the direction of the pass.<span id="roll"></span>
#*
#Release the ball with your fingertips.  As the football leaves your hand, it should roll off of your fingertips. Your index finger will be the last part of your body touching the ball. This provides the spin that creates the desired "spiral" effect.[[Image:Throw a Football Step 7 Version 6.jpg|center]]
#* A proper throw will feel like it's only utilizing the thumb, index, and middle finger. The other two fingers on your hand stabilize the ball as it's being flung. They are not generally used to impart spin on the ball.
#* To impart more spin on the pass, you may snap your wrist forward as you follow through to the hip.
#*
#Practice, practice, practice.  Persistent, dedicated practice will improve your accuracy and distance. While practicing, experiment with small adjustments in your stance and grip. Once you have mastered the basics, these small changes allow you to fine-tune your technique to maximize comfort and results.[[Image:Throw a Football Step 8 Version 6.jpg|center]]
#*

===  Hail Mary Passes ===
#Know when to attempt a Hail Mary. Hail Mary passes are high-risk and long-range. They originally gained their name from Catholic university football teams that would say a prayer before especially desperate plays<ref>http://agatetype.typepad.com/agate_type/2010/10/hail-mary.html</ref>. Hail Mary passes are typically only thrown when the offensive team needs to gain substantial yards (usually with little play time remaining) and is unable to attempt a conventional play. Consider throwing a Hail Mary in situations like the following:[[Image:Throw a Football Step 9 Version 3.jpg|center]]
#* You possess the ball for the last play of the half and are a long way from the end zone.
#* You have to complete a long fourth-down play and punting isn't advisable (for instance, if the game will end during the next possession and you are behind.)
#* You possess the ball for the last play of the game and can potentially prevent the game going into overtime by scoring.
#* Caution: Long passes are risky - it's difficult for even the best quarterbacks to throw accurately at extremely long distances, and because these passes typically travel in a higher arc, they are easier for the defense to intercept. Also, because the receivers require more time to get into position for the pass, the quarterback is open to a sack for more time. For these reasons, use caution when throwing Hail Mary Passes.
#Assume the passing stance. Grip the back of the football with your index finger, middle finger and thumb, laying whichever fingers are comfortable (including your ring finger and pinky) over the ball's laces. Keep a slight bend in your knees. Face ninety degrees away from your target with your throwing hand away from him and your forward foot pointed forward.[[Image:Throw a Football Step 10 Version 3.jpg|center]]
#* Because you will need to wait longer than usual before throwing the pass, drop back especially far after receiving the snap - you'll be more able to avoid rushers. If you are tackled while throwing, see Method Four below.
#*
#Right before you throw the ball, step backwards. Keep the ball in the "ready to throw" position near your ear. By stepping back, you are positioning yourself to push forward as you throw, giving your throw greater momentum.[[Image:Throw a Football Step 11 Version 3.jpg|center]]
#*
#Lean backwards slightly as you begin to throw the ball. Cock your arm backward behind your head in a wind-up motion. Bend your knees slightly as you push off of the ground with your back foot and begin to step forward.[[Image:Throw a Football Step 12 Version 3.jpg|center]]
#*
#Throw the ball in a high, fast arc over your head. Lean forward as you throw the ball. Rotate your hips and shoulders through the throw as you continue to step forward. By stepping forward, rotating, and leaning into the pass, you impart additional momentum on the ball, sending it farther down the field.[[Image:Throw a Football Step 13 Version 3.jpg|center]]
#* Allow the ball to roll off your fingers as in Method One above. Follow through the motion by continuing to step forward until you naturally slow down. Don't lose focus now - if your Hail Mary is intercepted, you may need to try to tackle the ball carrier!
#* For best results, try to arc the ball high enough that it reaches your receiver's hands while passing over his defender's head. To arc the ball higher, release it a split-second earlier in your throw.
#*

===  Bullet Passes ===
#Know when to attempt a bullet pass. Bullet passes are short-range, high-speed passes. The goal when throwing a bullet is to make the ball travel as fast and in as flat of an arc as possible. Bullets are thrown during quick, short-range plays - because they are fast, they are harder to intercept, so they are especially useful when the ball needs to be thrown near a defender to reach a receiver. Bullet passes can be useful for:[[Image:Throw a Football Step 14 Version 2.jpg|center]]
#* Gaining several yards to convert a first down.
#* Scoring a touchdown on a goal line play.
#* Quickly getting the ball to a fast, maneuverable runner.
#Assume the passing stance. Grip the back of the football comfortably over the ball's laces.  Face ninety degrees away from your receiver (with throwing hand away from him). Stay light on your feet, with your forward foot pointing forward.[[Image:Throw a Football Step 15 Version 3.jpg|center]]
#*Don't drop back as far as you would for a Hail Mary pass. Your goal is to execute the pass as quickly as possible - look for your receiver immediately.
#*
#Cock your arm back to the side of your head. Don't cock your arm behind your head, as you would for a Hail Mary - throwing the ball over your head will send it too high. Stay light on your feet, with your knees slightly bent.[[Image:Throw a Football Step 16 Version 3.jpg|center]]
#*
#Step forward hard as you begin to throw. Stepping forward hard is a good, quick way to put additional momentum on the throw, since you won't usually have time or space to perform the backward-then-forward footwork like you would with a Hail Mary.[[Image:Throw a Football Step 17 Version 2.jpg|center]]
#*
#Snap your arm forward in a tight, controlled arc. Throwing a bullet pass should feel like throwing a punch - it's a short, powerful motion done all at once. Put lots of power into the throw to make the ball fly as quickly as possible. Throw the ball in as flat of an arc as possible - release it a split-second later than you normally would for a flatter arc.[[Image:Throw a Football Step 18 Version 2.jpg|center]]
#*
#Follow through with your shoulders and hips as normal. Because the motions involved with a bullet pass are tighter and quicker than those of other passes, you may not need to rotate your body as far as you would for a normal pass. Allow the ball to roll off of your fingers for a spiral.[[Image:Throw a Football Step 19 Version 2.jpg|center]]
#*

===  Throwing While Being Tackled ===
#Know your options. The best option of all, of course, is to avoid situations where you have to make a split-second decision or be sacked. Unfortunately, every quarterback finds himself in this situation eventually. If a sack is imminent, throwing the ball is only one of your options. Based on the circumstances on the field, you may also choose to do one of the following:[[Image:Throw a Football Step 20 Version 2.jpg|center]]
#* Run the ball. If your linemen have made an opening for you, you may want to dodge any rushers and run forward for a possible gain of several yards. If there's no openings, you should run up the side of the field. In both situations, you may still be tackled for a loss of yards, but you still avoid an especially damaging sack.
#* Execute a lateral. If there is an open and attentive offensive player (usually a running back), you can toss the ball to him as long as he is behind or to the side of you. This is called a "lateral." If an attempted lateral goes forward, it is usually illegal and will receive a penalty.
#Know your field position. Intentionally throwing the ball away to avoid a sack can be illegal based on where you are on the field. In the NFL, throwing the ball away while you are within the "pocket" formed by your offensive tackles results in an Intentional Grounding penalty. However, if you are outside the pocket, you may throw the ball away.[[Image:Throw a Football Step 21 Version 2.jpg|center]]
#* An intentional grounding penalty results in a loss of {{convert|10|yd|m|1}} - worse than many sacks. Because of this, it may be better to take a small loss of yards if you are in the pocket.
#*
#If you're about to be tackled, act sooner rather than later. In the NFL, a pass begins when the passer begins to bring his hand forward. Thus, the quicker you initiate the pass, the more likely you are to have an incomplete pass called (which will result in no lost yards.)[[Image:Throw a Football Step 22 Version 2.jpg|center]]
#*
#Try to take a tackle in the lower body. It's difficult to maneuver in the instant before being tackled, but, if possible, try to ensure the tackler grabs your lower body. If he wraps your arms up, you won't be able to throw and may even risk a fumble.[[Image:Throw a Football Step 23 Version 2.jpg|center]]
#*Keep your arms free, but if you can't throw before you're tackled, tuck the ball in as you fall. This way, you're less likely to lose control of it and fumble.
#*
#Concentrate on your receiver as you're tackled, throwing to him only if he is open. If you're feeling lucky and you can't see any receivers as you're being tackled, you can try passing the ball so that it is blocked by part of a defender's body but is not caught. This is risky, but will result in an incomplete pass.[[Image:Throw a Football Step 24 Version 2.jpg|center]]
#*
#Use as much of your body as you can to generate momentum. This will vary based on which parts of your body the tackler has a hold on. If you have a free leg, step into the pass. If your upper body is free, roll your shoulders through the pass.[[Image:Throw a Football Step 25 Version 2.jpg|center]]
#*
#Throw over defenders' heads. The only outcome worse than a sack is an interception, so make sure the pass is out of reach of any defenders between you and the receiver. This may require throwing over the body of your tackler if you are being tackled from the front.[[Image:Throw a Football Step 26 Version 2.jpg|center]]
#*

== Video ==
{{Video:Throw a Football|}}

== Tips ==
* Do more push-ups, as muscle building, and you will be able to throw further.
* When you throw, flick your hand.
*Incorporate your skills into the game. Throwing a perfect pass is much harder when you are under the pressure of an aggressive defense. Playing against defensive players requires you to make on-the-fly changes in your positioning and technique to avoid a sack or interception - great for improving your skill and intuition.
* Never underestimate the impact of whether you twist/rotate your shoulders enough, or not. Rotating your shoulders (before and after the throw) affects the power of your throw, its momentum and accuracy.
* When releasing the football, make sure to drop your index finger and middle finger downwards. This helps improve the accuracy of the throw, and this technique was used by Super Bowl winning quarterback, Joe Montana.
*To increase power and endurance, practice an effective exercise regimen. An all-over workout with an emphasis on core, shoulder, and leg strength will improve passing performance along with overall athleticism. Consult our wikiHow on [[Strengthen Your Core|how to build core strength]].
*Release and follow through are just as important as the throwing motion - they make the difference between a wobbly "duck" pass and a bullet pass that hits the receiver square in the chest. Try to "throw" your shoulders when you throw, using your torso to rotate your shoulders to give you more power on your throws. Your hand should touch your opposite hip on the follow through.

== Warnings ==
*Do not hurl the ball with the palm of your hand. Instead of spiraling, the ball will flop end-over-end in the air. Out-of control passes like this are much less accurate.
*Avoid throwing with your non-dominant arm unless you are in danger of being sacked and are dumping the ball for a short completion.  Most receivers need time to adjust to the opposite spiral on the ball.
*Take care of your throwing shoulder. Overuse injuries are common for quarterbacks - they have been shown to account for about 14% of all quarterback injuries, with the rotator cuff the most common site of injury.<ref>http://ajs.sagepub.com/content/32/2/328.abstract</ref> If you experience shoulder pain, stop throwing the football. If pain persists, make an appointment with a sports medicine expert.
*Avoid the following bad habits, as they can lead to injury:
**Throwing with only one foot on the ground.
**Throwing while leaning back.
**Throwing across your body (i.e. throwing to the left when facing right).

== Related wikiHows ==
*[[Train for Football]]
*[[Throw a Spiral]]

== Sources and Citations ==
*Videos provided by [https://www.youtube.com/watch?v=2YtDklNmxIA Endzone.TV]
* https://www.youtube.com/watch?v=tmS63Lo8s7k - Procedure for throwing a long pass
{{reflist}}

__METHODS__
__SUMMARIZED__

How to Catch a Football

{{fa}}Whether you want to play football on a team or in a backyard with your friends, learning how to catch the ball is a must. The way you catch a football depends on what kind of pass you’re receiving, but there are some general rules you should always follow, like keeping your eye on the ball at all times. By practicing regularly and working on your form, you can start catching the football whenever it's passed to you.
[[Category:Football]]
==Steps==
===Practicing Good Catching Form===
#Keep your eyes on the football. You want to be watching the football the entire time it’s in the air. Pick a spot on the football - the white strip or the tip of the ball - and lock your eyes on that spot until the ball is in your hands.<ref>http://online.wsj.com/public/resources/documents/Chapter02.pdf</ref>
#Use your fingers to catch the football, not your palms. Your fingers should be the first thing to come into contact with the ball. Make sure they’re slightly bent and ready to grab onto the ball when it comes your way.<ref>http://online.wsj.com/public/resources/documents/Chapter02.pdf</ref>
#*If you’re hearing a loud thud noise every time you catch the ball, you might be catching with your palms and not your fingers.<ref>http://online.wsj.com/public/resources/documents/Chapter02.pdf</ref>
#Catch the football with soft hands. Soft hands are when your fingers and wrists are flexible and slightly relaxed. You want your hands to give a little bit when they come into contact with the ball. Catching with stiff, hard hands makes it more likely that the ball will bounce off you when you try to catch it.<ref>http://online.wsj.com/public/resources/documents/Chapter02.pdf</ref>
#Keep your arms extended away from your body. Whether you’re catching a regular pass (above the waist) or a low pass (below the waist), you want your arms to be slightly bent and extended outward. Extending your arms will give them room to respond to the impact when you catch the ball.<ref>http://online.wsj.com/public/resources/documents/Chapter02.pdf</ref>
===Catching an Accurate or High Pass===
#Raise your hands so they’re in line with where the football is heading. You want to track which direction the football is heading in so you can get your hands in the right spot to catch it.
#*For example, if you’re running for the football and it’s on your left, raise your arms up and extend them out to the left.
#Reach high for the football if it's a high pass. Stretch both of your arms up above your head so you're ready to catch the ball when it passes over you. You can also jump into the air with your arms stretched upward to help you reach the ball.<br><br>{{whvid|Catch a Football Step 1 Version 2.360p.mp4|Catch a Football Step 1-preview Version 2.jpg|Catch a Football Step 1 Version 4.jpg|gif=Catch a Football Step 1 Version 2.360p.gif|giffirst=Catch a Football Step 1 Version 2.360p.first.gif}}
#Make a diamond shape with your hands. Spread your fingers apart on both hands so they’re completely stretched out. With your palms facing outward, touch the tips of your two pointer fingers together and the tips of your thumbs together. This will create a diamond shape between your two hands.<ref>https://www.youtube.com/watch?v=LRYc_kUdraA&feature=youtu.be&t=37</ref>
#Catch the tip of the football in the diamond shape when it reaches your hands. The tip of the football should go through the diamond and then stop once the center of the ball comes into contact with your hands.<ref>https://www.youtube.com/watch?v=LRYc_kUdraA&feature=youtu.be&t=46</ref>
#Squeeze your fingers around the outside of the football. The tips of your fingers should be firmly gripped on the football so it’s secure in your hands.<ref>https://www.youtube.com/watch?v=LRYc_kUdraA&feature=youtu.be&t=50</ref>
#Use both hands to tuck the ball between your biceps and your chest. Hold the ball against your biceps and chest using the hand on that side of the body. Let go of the football with your other hand. Now run with the football before someone tackles you.<ref>https://www.youtube.com/watch?v=LRYc_kUdraA&feature=youtu.be&t=53</ref><br><br>{{whvid|Catch a Football Step 5 Version 2.360p.mp4|Catch a Football Step 5-preview Version 2.jpg|Catch a Football Step 5 Version 4.jpg|gif=Catch a Football Step 5 Version 2.360p.gif|giffirst=Catch a Football Step 5 Version 2.360p.first.gif}}
===Receiving a Low Pass===
#Lower your hands so they’re ready to receive the low pass. Line them up with the trajectory of the football.<ref>https://www.youtube.com/watch?v=loUaLQfHz0k&feature=youtu.be&t=51</ref>
#*For example, if you see the football flying through the air at around the same level as your hips, move your hands down toward your hips so they’re prepared to catch the ball.
#Turn your hands so your fingers are pointing down at the ground. The palms of your hands should be facing out toward the ball. Keep your fingers stretched apart.<ref>https://www.youtube.com/watch?v=loUaLQfHz0k&feature=youtu.be&t=51</ref>
#Cross your pinky fingers so they form an “x” shape. Make sure your pinky fingers are firmly pressed together so the football doesn’t slide through your hands when you catch it.
#*Practice positioning your hands like this when you’re not playing football so it comes naturally when you’re on the field.
#Catch the tip of the football in the open space above your crossed pinky fingers. The tip of the football should go through the gap and then stop once the rest of the ball meets your hands.
#Squeeze your other fingers around the football to secure your catch. Bring the tips of your thumbs up and around the outside of the football and clamp them down on the ball. Wrap the rest of your fingers around the bottom of the ball.
#Lift the ball up and tuck it between your chest and biceps. Hold the ball in place using the hand on that side of your body. Let go of the ball with your other hand and start running to the end zone.

== Related wikiHows ==
*[[Throw a Football]]
*[[Tackle in Football]]
*[[Quarterback for a Football Team]]
*[[Break Tackles in Football]]
*[[Fake That You Know About Football]]

==Sources and Citations==
{{reflist}}


__Methods__

How to Eat to Gain Muscle

{{fa}}For many of us, gaining muscle may conjure up images of countless hours in the gym, but diet doesn't come to mind. Your body needs calories and nourishment to feed growing muscle mass and to adjust to varying amounts of activity. Before making sudden changes in your lifestyle, though, you may want to consult with a physician, personal trainer, and dietitian.

[[Category:Personal Fitness]]

== Steps ==

===Learning What to Eat===

#Eat sufficient amounts of protein. The rule of thumb is that you need between 0.7 and 0.8 times your body weight in grams of protein. For example, if you weigh 150 pounds, you should eat between 105 and 120 grams of protein per day if you want to consistently [[Build Muscle|gain muscle]]. If you're overweight, substitute your ideal body weight and calculate in grams. Proteins that are great for building muscle include:[[Image:Eat to Gain Muscle Step 1.jpg|center]]

#*Lean red meat like beef, pork, lamb, venison, bison, etc.

#*Fish like tuna, salmon, swordfish, bass, trout, mackerel, etc.

#*Poultry breast, from chicken, turkey, duck, etc.

#*Eggs (including the yolks)

#*Dairy like milk, cheese, cottage cheese, yogurt, etc.

#Learn the difference between complete and incomplete proteins. In order to [[Build Muscle|build muscle]], you need to consume complete proteins found in eggs, meat, fish, cheese, milk and most other animal products. Rule of thumb: If it bleeds or breathes, it's a complete protein. There are lots of non-animal complete proteins available, as well, meaning that you can still build muscle as a vegetarian.<ref>http://greatist.com/health/complete-vegetarian-proteins</ref> Complete vegetarian proteins include:[[Image:Eat to Gain Muscle Step 2 Version 2.jpg|center]]

#*Soy

#*Quinoa

#*Buckwheat

#*Chia

#*Hempseed

#*Beans or legumes with rice

#Eat foods with a high Protein Digestibility Corrected Amino Acid Score (PDCAAS). This is a measure of how well different proteins are digested by the body, based on the solubility of the amino acids in the protein. Think of PDCAAS as grading the quality of protein, with 1 being the highest score and 0 the lowest.<ref>http://musqle.com/pdcaas</ref> Here's a breakdown common proteins by their rounded PDCAAS score:[[Image:Choose a Protein Powder Step 11 1.jpg|center|550px]]

#*1.00: egg, whey, casein, soy protein

#*0.9: beef, soybeans

#*0.7: chickpeas, fruits, black beans, vegetables, other legumes

#*0.5: cereals and derivatives, peanuts

#*0.4: whole wheat

#Include carbohydrates in your diet. It is important to have carbohydrates so that your body can tap into glycogen (energy) stores within your muscles while you are working out. If you do not eat enough carbohydrates your body will not have energy reserves and will break down your muscles instead! To build muscle, your diet should consist of somewhere between 40% and 60% carbohydrates, or about 1,500 calories per day.<ref>http://relentlessgains.com/how-many-carbs-should-you-eat-to-build-muscle/</ref>[[Image:Eat to Gain Muscle Step 4 Version 2.jpg|center]]

#*Carbs get an unfairly bad reputation from dieting guides. Because complex carbs are broken down slowly and have a low-glycemic index (not as much sugar), they are acceptable to eat after a workout, and especially in the morning at breakfast. Try to select carbohydrates low on the Glycemic Index, which are healthier and release their energy more slowly.<ref>http://www.musclehack.com/the-new-bodybuilding-diet-glad/</ref> Good examples are:

#**Brown Basmati Rice

#**Quinoa

#**Rolled Oats

#**Sweet Potato

#**Wholemeal Rye Bread

#**Wholemeal Spaghetti

#Eat healthy fats. Not all fats are created equal. In fact, there is evidence to suggest that eating healthy fats is actually good for you.<ref name="help">http://www.helpguide.org/life/healthy_diet_fats.htm</ref> You should get about 20% to 35% of your calories from fats. Eat monounsaturated and polyunsaturated fats. These are the "better" fats. They include:[[Image:Eat to Gain Muscle Step 5 Version 2.jpg|center]]

#*Olive, peanut, sunflower, canola, and avocado oils

#*Fish

#*Nuts

#*Flaxseed and pumpkin seeds

#*Soy products such as tofu or soy milk

#Limit saturated and trans fats. While there is conflicting evidence about saturated fats and their value in your diet, it is best to limit them. Make sure saturated fats make up no more than 10% of your caloric intake. Trans fats, on the other hand, are proven to be unhealthy ("bad" fats) and should make up no more than 1% of your caloric intake.<ref name="help" /> Bad fats include:[[Image:Eat to Gain Muscle Step 6 Version 2.jpg|center]]

#*Ice cream, candy bars, and packaged snack foods

#*High-fat cuts of meat

#*Lard, stick margarine, and vegetable shortening

#*Fried foods

#Consume plenty of fiber. Remember it is important to include green vegetables in your diet such as spinach or broccoli to ensure that you receive an adequate amount of vitamins. As well, green leafy vegetables are high in fiber which is essential for removing waste from the body.[[Image:Eat to Gain Muscle Step 7 Version 2.jpg|center]]

#Monitor your salt intake. It may be true that excessive consumption of salt can lead to hypertension but you lose tremendous amounts of sodium when you sweat. Also, sodium (a key electrolyte) aids in muscle contraction, which is one reason why it is found in many sports drinks.[[Image:Eat to Gain Muscle Step 8 Version 2.jpg|center]]

#*Research suggests that replacing regular salt with potassium or magnesium salts can reduce sodium intake and may even lower blood pressure in those with high to normal blood pressure.<Ref>http://www.foodnavigator.com/Science/Mineral-salts-in-diet-could-cut-blood-pressure-finds-Finnish-study</ref>

===Learning How to Eat===

#Eat when you're hungry. Sounds obvious right? Many muscle-builders get fooled into thinking muscle-building diets need to be more elaborate and complicated than they really do. Eating what you like, within the parameters mentioned in the previous section, is the key to gaining muscle mass consistently. If you're not eating what you like in a regular pattern, it'll be harder to consistently follow through with your diet. Here's a '''sample diet''' to give you a better idea of what someone might eat throughout the day:[[Image:Eat to Gain Muscle Step 9 Version 2.jpg|center]]

#*Breakfast: whole egg omelet with turkey, whole grain toast, banana

#*Pre-lunch snack: mixed nuts, apple

#*Lunch: tuna salad with olive oil, onions and capers; sautéed kale

#*Pre-workout snack: cottage cheese with blueberries

#*Post-workout snack: protein shake (blend in greens like kale or spinach)

#*Dinner: orange-soy chicken breast with quinoa; stir-fried carrots, onions, peas, and peppers

#Create a calorie surplus. For many muscle-builders, it's important to combine an increase in protein with an increase in calories, so all your hard work at the gym won't work against you. You've got to build up enough fuel to burn as a way of building up your muscles, but not eat so many calories that they'll be transferred into fat. There's an ideal surplus of calories that you can find by calculating your maintenance calorie count, and your surplus.<ref>http://www.acaloriecounter.com/diet/how-many-calories-to-build-muscle-or-gain-weight/</ref>[[Image:Eat to Gain Muscle Step 10 Version 2.jpg|center]]

#*Your maintenance calorie count is the number of calories you need to consume in an average day, with an average amount of energy output, to maintain your current body-weight. For most people with a healthy body-weight, this is around 2,000 calories. 

#*Men should surplus about 250 calories a day (bringing the total to ,), while women should surplus about 150 calories a day (bringing the total to 2,150). Over the course of a given week of muscle-building exercise and proper nutrition, this calorie increase should translate into roughly .25 – .5 pounds of muscle gained per week. 

#Always eat breakfast. Breakfast is probably the most important meal of the day aside from your post-workout meal. Eating a breakfast packed with protein, complex carbohydrates, and fiber will get your metabolism going. It will also keep your body from cannibalizing any muscle for energy. Remember the saying: "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." Because you're not on a diet, however, you don't have to be a pauper at any time.[[Image:Eat to Gain Muscle Step 11 Version 2.jpg|center]]

#*Get protein into your breakfast. Omelets, shakes (or smoothies) and cottage cheese are great sources of protein.

#*Eat complex carbohydrates for breakfast. While simple carbohydrates such as sugar and donuts are broken down easily and cause a spike in your sugar levels, complex carbs (oatmeal, bran, beans, whole grains) are broken down over longer periods of time and don't cause spikes in blood sugar.

#Eat less food more often. Eat at regular intervals to keep from getting so hungry that you splurge when you do eat. Your body will start to get hungry at the predetermined times you do eat because you've kept a consistent routine.[[Image:Eat to Gain Muscle Step 12 Version 2.jpg|center]]

#*Try eating breakfast, lunch, dinner, post workout, before bed (at least an hour before going to sleep) and slip in two snacks in between. Snacks can include everything from nuts and seeds to sides of veggies or fruit.

#*If you're trying to gain muscle '''and''' lose weight, skip the before-bed meal. Eating right before you go to bed will cause the body to convert any unmetabolized food into fat instead of energy or muscle. Your body's metabolism shuts down right before bedtime.

#Drink plenty of water all throughout the day. Dehydration can mean poor muscle recovery, so make sure you drink lots of water throughout the day. Sip on water throughout your workout.  The recommended daily amount of water for men is about {{convert|3|L|USgal|sp=us|1}}, and {{convert|2.2|L|USgal|sp=us|1}} for women.<ref>http://www.mayoclinic.com/health/water/NU00283</ref>[[Image:Eat to Gain Muscle Step 13 Version 2.jpg|center]]

#*If you don't like the taste of your tap water, get a water filter for your sink. Buying a water filter is an economical way of converting your tap water into healthy, great-tasting water. Buy one and see your water consumption grow.

#*Don't wait until you're thirsty to drink. Keep a steady supply of water going into your body, so you won't have to gulp or binge on water when you're dehydrated, which risks upsetting your stomach during workouts.

===[[Use Herbal Supplements Safely|Using Supplements Safely]]===

#Decide whether or not supplements are right for you. Natural protein and muscle-building supplements are an easy way to gain more protein without having to actually eat it. Whey and soy proteins are common varieties.[[Image:Eat to Gain Muscle Step 14 Version 2.jpg|center]]

#*To start, take whey before and after your workouts. Whey powder is the easiest, safest, and most effective way to start using muscle-building supplements. Available widely, [[Use Whey Protein|whey powder]] is available in large quantities and easy to use. You can mix it into a shake that's often available in a variety of flavors, and drink it before and after your workouts. 

#*Base the amount of powder you use on your daily protein requirements. Read the instructions on the supplement you're experimenting with and tweak the formula accordingly.

#Consider creatine. Creatine is thought to help increase pure muscle mass and help regenerate muscles when not working out, but studies are inconclusive; many studies suggest that creatine causes the muscle tissue to retain fluid, leading to water weight gain. You may want to experiment with creatine but remember it is a supplement and is not necessary to gain muscle mass. Up to 10 grams of creatine, 3 – 5 grams taken before and after workouts, can help boost adenosine triphosphate (ATP) production, making you stronger during workouts, making it easier to build muscle.[[Image:Eat to Gain Muscle Step 15 Version 2.jpg|center]]

#*If you do take the creatine, be sure to drink plenty of water, because the creatine dehydrates your muscles while regenerating and also imbalances your electrolyte levels.

#*Talk to your doctor about your muscle-building regimen to learn more about whether or not supplements might be right for you, given your history and your health. 

#Take Vitamin C to aid recovery and stimulate muscle growth. Vitamin C is an antioxidant that helps to neutralize free radical molecules that make work-out recovery a challenge. 500 mg of Vitamin C taken daily will help you maintain a healthy immune system. Gradually, you can build up your Vitamin C intake, to as much as 2000 mg for optimum benefit.[[Image:Eat to Gain Muscle Step 16 Version 2.jpg|center]]

#Be especially careful about hydrating. Some doctors say that whey protein is difficult to digest and can strain your liver or kidneys, especially in large amounts. A high protein diet in general can be straining on the kidneys, so it is important to drink a lot of water. This will flush out your system and negate the negative effects of eating a high protein diet.[[Image:Eat to Gain Muscle Step 17 Version 2.jpg|center]]

== Tips ==

*Balance your workouts. If you are doing a highly aerobic activity of any kind and don't eat a high protein diet you will consistently lose strength and muscle mass. Many high school and college athletes, such as wrestlers, are faced with declining strength throughout the season because they are unaware of this fact.

*Rather than eating all of your protein or carbohydrates in one meal, it is ideal to try to spread it out over the course of the day. Five or more small meals is best. This is because if you eat all your protein at one time, your body won't be able to use all of it. It's about maintaining a high blood protein level so that your muscles can slowly regenerate throughout the day and while you are sleeping.

== Warnings ==

*Make sure you drink a lot of water. A gallon a day would not be too much.

*No matter how difficult gaining muscle may seem, taking steroids is never the answer. Steroids can be very harmful to the body and can cause side effects.

== Related wikiHows ==

*[[Choose the Right Dumbbell Weight]]

*[[Gain Weight]]

== Sources and Citations ==

{{reflist}}

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How to Eat and Lose Weight

Did you know that you can eat good food and lose weight? It probably sounds too good to be true, right? Changing what and how you eat will improve your overall health, help you lose weight, and make you feel better everyday. Throw in some exercise to really maximize the benefits!

[[Category:Losing Weight]]
== Steps ==

=== Eating the Right Food ===
#Eat more fresh food. Choose fresh, nutrient-rich, ''healthy, low-fat'' foods.[[Image:Eat and Lose Weight Step 1 Version 3.jpg|center]]
#* Adding a lot of [[Eat More Fruits and Vegetables|vegetables and fruits]] to your diet will help you. One way to add more fruits and veggies to your diet, cut calories, and still enjoy the foods you love is to add or "hide" veggies to dishes. Researchers have found that adding pureed vegetables to dishes (e.g., cauliflower to mac and cheese) helped people eat a few hundred calories ''less'' of the dishes.<ref>http://www.webmd.com/diet/9-foods-to-help-you-lose-weight</ref> Veggies add but bulk to a dish but not really a ton of extra calories.
#*Get a lot of color on your plate. Make sure your meals have lots of colors; the best way to do this is by adding lots of fresh produce, from eggplant to beets to kale to yellow peppers. This color blocking usually helps you eat more produce and makes the meal look appetizing and appealing at the same time!<ref>http://www.webmd.com/diet/9-foods-to-help-you-lose-weight</ref>
#Eat foods high in fiber. Fiber-rich foods keep you full for longer, so that you don't reach for unhealthy snacks that will only make you gain weight.[[Image:Eat and Lose Weight Step 2 Version 3.jpg|center]]
#* Beans, for example, are filling, high in fiber and are an excellent source of protein. They're also slow to digest, meaning that you feel satisfied for a while (which may in turn stop you from eating more!)<ref>http://www.webmd.com/diet/9-foods-to-help-you-lose-weight</ref>
#Skip the juices, eat the fruit. Instead of drinking juices or smoothies, which tend to be high in calories, opt instead to eat a whole piece of fruit, like an apple.<ref>http://www.webmd.com/diet/9-foods-to-help-you-lose-weight?page=2</ref>[[Image:Eat and Lose Weight Step 3 Version 3.jpg|center]]
#* Eating a whole piece of fruit fills you up more than juice because raw fruit has more fiber. In addition, the act of chewing the fruit communicates to the brain that you've eaten something substantial.<ref>http://www.webmd.com/diet/9-foods-to-help-you-lose-weight?page=2</ref>
#Eat foods that contain a lot of water, like fruits and vegetables. Studies have shown that people who eat foods with high water content have lower body mass indexes. The water in these foods helps keep you full for longer so you eat less overall.<ref>http://www.health.com/health/gallery/0,,20306719,00.html</ref>[[Image:Eat and Lose Weight Step 4 Version 3.jpg|center]]
#* Watermelon and strawberries have about 92 percent water per volume. Other fruits with high water content include grapefruit, cantaloupe, and peaches. Remember, though, that many fruits are high in sugar, so try to limit how much fruit you eat daily. <ref>http://healthyeating.sfgate.com/list-fruits-vegetable-high-water-content-8958.html</ref>
#* For vegetables, cucumber and lettuce have the highest water content at 96 percent. Zucchini, radish and celery have a water content of 95 percent.
#[[Incorporate Fat Burning Foods Into Your Diet|Include foods that improve your metabolism]]. By choosing your foods carefully, you can drop the pounds without going hungry. Hot peppers, green tea, berries, and whole grains are all foods that improve your metabolism, meaning the rate your body burns calories.[[Image:Eat and Lose Weight Step 5 Version 3.jpg|center]]
#*Avoid processed foods and sugars. These cause an insulin spike, which can result in fat storage instead of fat burning.
#Add good fats to your diet.  Monounsaturated fats have been clinically proven to help you burn fat, especially in your midsection. So, add foods like avocados, kalamata olives, olive oil, almonds, walnuts, and flaxseed to your diet, and watch the weight fall right off you.<ref>http://www.fitnessmagazine.com/recipes/healthy-eating/tips/why-non-fat-isnt-the-answer/</ref>[[Image:Eat and Lose Weight Step 6 Version 3.jpg|center]]
#Eat superfoods. ''Superfood'' is a term sometimes used to describe food with high nutrient content that some believe confers health benefits as a result. Some superfood claims are supported with scientific evidence, while other claims make some foods hugely popular even though they have few proven benefits.<ref>http://www.canadianliving.com/health/nutrition/top_10_superfoods_goji_berries_cinnamon_turmeric_and_more.php</ref>[[Image:Eat and Lose Weight Step 7 Version 3.jpg|center]]
#* Quinoa, for example, is a legitimate superfood because it is a complete protein (meaning it has all eight of the essential amino acids we need for our tissues). In addition, quinoa has more protein than most cereal grains and is higher in calcium, phosphorus, magnesium, potassium, and iron than other grains like wheat and barley.<ref>http://www.canadianliving.com/health/nutrition/top_10_superfoods_goji_berries_cinnamon_turmeric_and_more.php</ref>
#* Just make sure to do your research before deciding on adding certain alleged "superfoods" to your diet.
#Avoid unhealthy food with empty calories. "Empty calorie" foods are those which have calories (from sugar and/or solid fats) but little to no nutritional value. <ref>http://www.choosemyplate.gov/preschoolers-empty-calories</ref>[[Image:Eat and Lose Weight Step 8 Version 3.jpg|center]]
#* Foods and beverages that provide the most number of empty calories for Americans include cakes, cookies, pastries and donuts, sodas, energy drinks, fruit drinks, cheese, pizza, ice cream, bacon, hot dogs and sausages. With some of these, you can find alternative versions. For example, you can purchase low-fat hot dogs and low-fat cheese at grocery stores. You can also have sugar-free drinks. In other foods, like candy and regular soda, all the calories are basically empty.<ref>http://www.choosemyplate.gov/preschoolers-empty-calories</ref>
#Eat more soups. Soups are relatively low in calories. Moreover, if you start with a soup, you will probably eat less of the main meal.<ref>http://www.webmd.com/diet/9-foods-to-help-you-lose-weight</ref>[[Image:Eat and Lose Weight Step 9 Version 3.jpg|center]]
#* Stick to soups with a broth base and of around 100-150 calories per serving. You can choose either chunky or pureed soups, just avoid soups with added cream. <ref>http://www.webmd.com/diet/9-foods-to-help-you-lose-weight</ref>
#Feed your temptations once in a while. Go ahead and have the odd doughnut or slice of pizza. Indulging in occasional craving will help ward off any binging episodes. If you really feel a hankering for something, have just a little bit. Remember that the more you restrict yourself, the greater the draw to the restricted item.[[Image:Eat and Lose Weight Step 10 Version 3.jpg|center]]
#* Try eating a bowl of raw veggies  or drinking a full glass of water before you indulge. Doing this will fill you up and leave you with less room to overindulge on your treat.

=== Eating the Right Way ===
#Eat slowly. Your brain takes around 20 minutes to register feelings of fullness, suggesting that you need to slow down so that your brain can properly communicate those feelings.[[Image:Eat and Lose Weight Step 11 Version 3.jpg|center]]
#* If you don't feel full immediately after a meal, wait. The chemicals your brain releases when you eat or drink take time to rise and to communicate that sense of fullness. As the chemicals increase, your hunger dissipates; this is why you should pause for a little bit after eating and before having a second helping.
#Use utensils and sit at a table when eating. Eating with your hands will mean that you take in more food in one ''scoop''.[[Image:Eat and Lose Weight Step 12.jpg|center]]
#* Studies also show that people who eat with larger utensils eat less than those who eat with smaller utensils.<ref>http://www.shape.com/weight-loss/weight-loss-strategies/5-simple-tricks-eat-less</ref>
#Stop eating when you feel full. When you feel comfortably satiated after eating, stop and put your utensils and napkin on the plate to signal that you're finished. This is also a signal to yourself that you're done with your meal as well as to those around you.[[Image:Eat and Lose Weight Step 13.jpg|center]]
#* Remember, you don't have to eat all of your meal once you feel satisfied. Eat until you are 80% full. No one should feel stuffed and sick after eating.<ref>http://www.huffingtonpost.com/irene-rubaumkeller-/how-do-you-know-when-to-s_b_102074.html</ref>
#[[Drink More Water Every Day|Drink more water.]] Often we mistake thirst for hunger which means we eat when it's not necessary. By keeping yourself well hydrated you'll feel hungry less as well as getting a clearer complexion and shinier hair.[[Image:Eat and Lose Weight Step 14.jpg|center]]
#* If you're not sure what you're feeling is actually hunger, try drinking a big glass of water and then wait a few minutes. If you don't feel hungry anymore, it's because your body was actually in need of water, not food.<ref>http://www.eufic.org/page/en/show/latest-science-news/fftid/Drinking-water-before-meal-may-help-reduce-calorie-intake-in-the-elderly/</ref>
#[[Maintain a Diet Journal for Life|Record what you eat]]. This is a simple yet very powerful exercise to open your eyes to see whether you are keeping up with your food plan. Often, we tend to overlook the snacking we do between meals and instead really think that our diet is failing us. Most people underestimate their daily intake by about 25 percent.<ref>http://www.womenshealthmag.com/weight-loss/how-to-keep-a-food-journal</ref>[[Image:Eat and Lose Weight Step 15.jpg|center]]
#* You might also discover useful information about your daily habits and a reality check about how many calories you actually consume. Once you know your habits and patterns better, you can begin to address problem behaviors that are hindering your progress.<ref>http://www.womenshealthmag.com/weight-loss/how-to-keep-a-food-journal</ref>
#* Keeping a journal also makes you more accountable.
#Learn how to manage eating out. Eating in restaurants or at other people's homes can be a real challenge. You want to eat, but you also don't want to eat the wrong things and risk backtracking on your progress.<ref>http://www.fitnessmagazine.com/weight-loss/eating-help/control-cravings/eat-out-lose-weight/</ref>[[Image:Eat and Lose Weight Step 16.jpg|center]]
#* Choose foods that are steamed, grilled, broiled or baked instead of fried. Avoid dishes that are labeled as "breaded", "crispy" or "battered" – these are code words for "fried".
#* Don't be afraid to ask for modifications. For example, ask to swap out potatoes or bread for a side salad. Request sauce on the side of chicken or other entrée, rather than smothered on top. This will enable you to still eat something delicious but without all of the extra calories.<ref>http://www.fitnessmagazine.com/weight-loss/eating-help/control-cravings/eat-out-lose-weight/</ref>
#* If the restaurant is known for especially large portion sizes, opt to split something with a friend.<ref>http://www.fitnessmagazine.com/weight-loss/eating-help/control-cravings/eat-out-lose-weight/</ref>
#* To avoid overeating when going out, eat a small and healthy snack at home beforehand. Try some carrots and hummus or an apple.This will curb off your hunger and keep your head clear while you make healthy and informed choices from the restaurant's offerings.
#* Pack away food. At the beginning of the meal, ask for a doggie bag, and put what you aren't going to eat in the bag.
#* When ordering salads, always ask for dressings and sauces on the side. Lots of dressings can be very fatty and full of calories. Your seemingly "healthy choice" can pack as many calories as a burger if it’s swimming in a fatty dressing. Be also wary of other high-calorie additions like bacon bits and cheese.<ref>http://www.fitnessmagazine.com/weight-loss/eating-help/control-cravings/eat-out-lose-weight/</ref>
#Expect to cheat once in a while. You might overeat one night. You might have a bad day where you indulge in way too much junk food. Just don't despair when you realize you've strayed from your goals. It took you a lifetime to achieve your current weight, and it will take time to achieve your new weight and size goal.[[Image:Eat and Lose Weight Step 17.jpg|center]]
#* To keep up your optimism, reward yourself for meeting smaller goals. For example, buy yourself a small token or treat every time you lose another five times. The prospect of the reward will eventually become its own form of motivation.

== Tips ==
*Weight loss can be reduced to a simple formula. Eat fewer calories than you burn.<ref>http://www.webmd.com/diet/9-foods-to-help-you-lose-weight</ref>
*Weigh yourself often. The scale will tell you how much you can "cheat".
*Exercise every day! This will make you healthier overall and give the results you want quicker. Burning more calories also means that you get (and need!) to eat more.
* For better digestion drink a glass of water before every meal.
* Drinking lots of water helps you.
* If you eat a high carb low fat vegan diet you can eat a lot and still lose weight.

== Warnings ==
*You have to [[Exercise|exercise]] and [[Eat Healthy|eat healthier]], otherwise you may not notice any improvement.
*If you need to lose more than 10% of your body weight, consult with your primary-care physician before beginning any weight loss plan.

== Related wikiHows ==
*[[Eat Healthy]]
*[[Lose Weight Safely]]
*[[Diet Without the Myth of Fat Burning Foods]]
*[[Lose Pounds and Stay That Way]]
*[[Lose Weight in a Comfortable Way]]
*[[Incorporate Fat Burning Foods Into Your Diet]]
*[[Eat and Lose Weight]]

== Sources and Citations ==
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