Winter Fat, Tone for Spring?

You cannot "spot train" your body to lose fat in a specific area. Cardio (30 min to 1 hour of getting your heart rate up to about 150 beats per minute) burns fat off all your body, but you can work out a specific area of your body to define your muscles so that they are more defined and can be seen though any fat you may have there. A good rule of thumb is to do cardio about 3 times a week, and weight training the two days in between (one day upper body and the other day lower body). Be sure to take the other two days off to let your body recover. For your abs... When you do crunches, keep looking towards the ceiling (do not tuck your chin). Hold your hands across your chest or behind your ears (do not lock your hands or you will pull your head), and be sure to clear your shoulder blades off the ground. To work your obliques, do the same thing, but lean your legs to one side, then the other. Do not forget to work your lower abs (belor your bellybutton). Lay flat on your back, and slowly raise both legs towards the ceiling. Hold for 5 seconds. Push your lower back into the floor, and lower your legs just until you begin to arch your lower back off the ground. Hold 5 seconds. Finally, hold your legs about 6 inches off the ground. Hold 5 seconds. Then repeat.

1. How to tell my friend his novel's ending is too predictable but he should keep writing it?

As a fiction writer and an ex-perfectionist, I have a really intimate understanding of your friend's situation. I just dug myself out of it and trust me, it's a terrible combination which will lead to mediocrity. In fact, a fear of failure is quite inter-disciplinary, but I find it is especially disastrous in the arts. Writing is hard. It is an emotional, arduous process filled with hopes and dreams. Typically, a writer will pour their entire self-worth into their work, and if it fails to achieve the status or effect that was intended, then the "logical" explanation is that they are failures. Writers are paradoxically the proudest and most self-conscious people. However, this mindset is destructive and counter-creative.Writers must be able to objectively separate their worth from their reader's perception of their work. Your friend seems to be seriously struggling with this problem. Abandoning an entire project because of a few problems! How many opportunities has he missed because of that fatalistic perspective? Writing is not a discrete event. It's a continuous iterative process. It relies on months of re-writing drafts, tweaking characters, revising until your eyes bleed. Nobody ever writes a perfect novel in one draft. Not Rowling, not Tolkien, not Martin. Nor Fitzgerald, nor Orwell, nor Faulkner. The greatest writers sometimes re-write their stories 30 times. That is how the industry works, like it or not.If your friend can not understand that reality, then there is nothing more you can do on your end, except continue to offer constructive criticism and reinforcing the positives of his work. As long as you give criticism with the intent of helping him improve his work, then you are being a perfect reader--please do not be gentle. It's horrible advice. A real publisher and editor will not be gentle. They will be blunt and heartless. You will get your printed manuscript back with entire pages circled, labelled "Yawn... useless, remove it". It took me a while to finally figure out that I am not perfect, that I make mistakes, but I can also fix them to produce a piece which is even better. A writer must be prepared for difficulty and sharp criticism. Then after digesting it, they have to buckle down and revise. This is the blight of the writer.Now, what to do. First, if he does not already have a workshop, I would advise him to look for writers' workshops near him. These are a necessary tool and incredibly helpful for helping a writer understand the process of writing and receiving feedback. Then, I would start with the positives. Try to touch upon big literary terms such as: plot pacing, character development, tone, diction and style (does he write flowery, intricate sentences, or terse, matter-of-a-fact sentences? Compliment his style, writers like to hear that), etc. Whenever you give feedback (to anyone in any situation), the positives always offset any potential negativity from your feedback. Let's say the novel had strong pacing, solid characters, with a rough and tumble tone to it. I would start like this (I am bolding words and phrases which are both common in writing feedback, and good ways to sound objective but still descriptive):Find the good things first, so you can validate his skill. Then, ease into your hesitations. Luckily there is only one major issue, the ending. One tip when giving feedback on stories is to rarely prescribe things and do not say an entire idea or character is "stupid, useless, unoriginal", leave those nouns to the busy, impersonal publishers. Be specific! Do not say:Two no-no's! No lame descriptions, and no prescriptions! Instead, focus on the real story in the novel, and describe why something was not the best it could be. Always talk in potentials. After touching upon the positives:Those 'For instances' are where you describe what you did not like, such as the pacing, the resolution, the character interactions, the contrived nature of the scene, etc. Then, a transition to the final remarks. Here you want to re-affirm how everything else was great, and how the ending is just a tiny fraction of the greater work.So, now you listen to his response, he may ask many more questions--at least he should. This could go two ways. If he decides to throw his hands up and scrap the whole thing, I would suggest explaining how destructive that mindset is to his writing career. Direct him to research "revision in writing" (Robert Boswell's After the Workshop: Transitional Drafts is a great start, cannot recommend enough). Always be a token of positivity and constructive feedback, but ultimately overcoming the fear of failure is a personal problem he must deal with. If a writer can not deal with failure, then they are simply not cut out for writing. Good luck!

2. How to tone up my body?

you have way too many stuff, lol are you joking, men can not even stick to your routine, just start with lots of curl-ups until he build more muscle

3. which will help be be more tone? cardio or weights/?

Keep up the cardio to burn fat, and weight train to build muscle