How To Build Back Muscles

Building Back Muscles is an important part of any fitness routine, as the strength of your back plays a large role in the development of an overall physique.

As with building up any muscle group, building back muscle requires the right combination of diet, nutrition and back muscle exercises designed to increase muscular strength and help you create a strong back which allows you to support your spine more effectively.

Stretching before any work out is always important, but never more so than when you’re attempting to build back muscles. Exercising your back muscles without stretching will make the muscles in your back too tight which will make you far more prone to serious injury.

Building your back muscles can very difficult. For starters, back exercise is very energy consuming and the fact that your back muscles are out of view, making it more difficult to properly target than muscles which are easier to see.

A diet rich in protein and healthy fats is the best recipe for building back muscles. Chicken and fish along with low fat cottage cheese and tofu are good choices and always keeping hydrated and drinking a lot of water will also help with building back muscles.

When doing back muscle exercises there are a few things that you need to keep in mind. Number one is that it is not necessary to have wide lats; so much as it is to build as much strength as possible into the entire back.

Since the back is put to use when doing any and all power movements, a good routine of back muscle exercises is crucial to a good work out over all and to building back muscle.

The proper routine of back exercises is important when it comes to building back muscles.

Barbell and dumbbell shrugs force you to utilize your upper back while upright rows focus on your traps. Lat pull downs and close grip chin ups focus on your latissimus dorsi which is one of the major muscles in your back and therefore needs to be a focus of your attempts to build back muscles.

Building back muscle is important and the focus on the middle back is an important factor in building back muscle. Rows are the best course of action for building back muscle in the middle back. These rows include barbell rows, seated rows, one arm dumbbell rows and t-bar rows.

The lower back is key to building back muscle. The best lower back exercises are heavy dead lifts and the bent over barbell rows, which is the granddaddy of all back muscle exercise.

In order to build back muscle without causing yourself injury or setback is to maintain proper form during all exercises.

Building back muscle is an important step toward a healthy body.

Overcoming obesity

The World Health Organization or WHO projected that by the year 2015, close to 2.3 billion adults will be overweight and about 700 million will be obese.
WHO defines overweight and obesity as “abnormal or excessive fat accumulation that may impair health.” Specifically, WHO defines overweight as a BMI equal to or more than 25, and obesity as a BMI equal to or more than 30.
According to WHO, BMI or Body mass index
“is a simple index of weight-for-height that is commonly used in classifying overweight and obesity in adult populations and individuals.” To determine BMI, one’s weight in kilograms is divided by the square of the height in meters.
The basic cause of obesity and overweight, the health organization said, is the imbalance between the calories expended and the calories consumed.

The health organization added that in the global scale, increases of obesity and overweight are attributed to global shift in diet and physical activity. The global trend is that people are eating foods that are rich in sugar. These foods, however, are low in minerals and vitamins. Globally, as well, the increasing urbanization, desk-bound forms of work and easy access to transportation decrease the physical activity of many people around the world.
The Center for Disease Control and Prevention or CDC reported that obesity and overweight increase the risks of coronary heart disease, Type 2 diabetes, cancers (endometrial, breast, and colon), hypertension, dyslipidemia, stroke, liver and gallbladder disease, sleep apnea and respiratory problems.

CDC said that the basic keys to healthy weight loss are healthy changes in daily eating and exercise habits.
WHO, for its part, suggested these steps for one to overcome obesity and overweight: reduce the energy intake from total fats and shift from saturated fats to unsaturated fats, increase intake of fruit and vegetables, as well as legumes, whole grains and nuts; reduce the intake of sugars; and increase physical activity– at least 30 minutes every day.
To learn more about overcoming obesity, visit Proactol website. This website features Proactol review and suggestions on where to buy Proactol. Proactol is a 100% organically grown herbal supplement that aids one to reduce extra pounds

How to Lose Your Love Handles

You can run yourself ragged but still not lose your love handles … and there’s a reason for this. Your body does not burn this fat until all other sources of energy have been used … also to burn fat your body needs lots of oxygen. And of course, you want the fat to go and to get muscles instead.
Start practicing these easy everyday exercises today, and you’ll see results within a few weeks!
Here are 4 “secret” ways to build muscle without really working hard ..
1. Squeeze, hard! Your “gluteus maximus” - that is your butt - is one of the three biggest muscles in your body. If you exercise it you’ll not only increase your metabolism - and making it possible to get rid of love handles fat and weight - but you’ll get a more sexy bum! Your tummy and belly also tense up - an extra bonus to get rid of love handles! It’s easy to do whether you’re standing up or sitting down:

Squeeze hard for 3-4 seconds, relax, repeat 10-15 times. These invisible exercises do not need any equipment and nobody will notice you doing them.
2. Stand tall. Simply being aware of your posture will make your muscles work harder.This burns calories and builds muscle. For example, when you’re doing the dishes or ironing, be aware of your posture. Your love handles and stomach fat will melt away quicker if you have muscles there. So exercise them - feel your stomach and back muscles tense and work harder when you pay attention to your posture? The muscles you have there need to get bigger and stronger, because your body will then use more calories … some taken from your love handles.
3. Play with your children. Notice how kids always enjoy fooling around, especially when they are young? Join in! Chase them, catch the ball, throw sticks at the dog if you have one, play around. Everybody will have a good time. Of course, they only enjoy it as long as they are young ….

4. Isometrics - the hidden powerful secret. An isometric exercise is one where your muscles are tensed but nothing moves. Tense your body against the wall as if you are trying to push it away. You push, the wall just stands there but it is hard work. That’s an isometric exercise. Do various isometric exercises several times a day. Here are some examples:
* Imagine you have a hard cheese between your hands and press so hard it starts to drip.
When you go through a doorway you can pretend you are about to lift the whole building up by pressing against the frame above your head.
* Still in the doorway - push against the door frame and pretend you’re Superman, pushing the doorway apart. Tense as hard as you can, relax, and repeat again .

* Spend time outdoors. Notice how much of the equipment at the gym merely duplicates what you would be doing if you were outside? So, why not go running, rowing or cycling in the fresh air outside instead! It’ll feel so much better doing it in the fresh air instead of in a sweaty room, often with loud music blaring at you …music that you haven’t had a say about at all …
* Become a high energy walker. Think about your walking style. Lengthen your stride, make sure you’re not tripping along. Lengthen your stride just a little, walk with a little “swagger”, and you’ll feel better. More sure of yourself - and you’ll get a sexier bum!
These easy, fast and simple exercises can be incorporated into your daily life right now!

Unleash Incredible Muscle Mass With These 10 Awesome Compound Exercises

There is an endless choice of exercises to include in a weight training program and they can all be quite effective if performed with proper technique and intensity. However, some exercises have a far greater positive impact on the body and should be included in your training program each week. If a range of goals can be achieved from just one movement then it becomes more efficient and more effective than an exercise that has only one specific goal. We are talking about Free-weight, Compound Exercises.
What Is A Compound Exercise?
A compound exercise is a movement that occurs through two or more joints in the body involving a range of muscle groups. It is a synchronised, coordinated, team-effort and is an effective way to build muscle strength, size, tone and fitness.

Example: The Squat – this a compound free-weight exercise that delivers resistance and movement through the hip, knee and ankle joints engaging a diverse range of muscles.
Movements that occur through a single joint are called Isolation Exercises. They can be very useful but are inefficient as limited muscles are involved.
Example: Leg Extension – this is an isolation exercise that only affects the muscles used in knee-extension (the quads).
What Are The Benefits Of Employing Compound Movements?
* They are time-efficient because many muscles are trained in a single exercise. If you are using isolation exercises more are required because fewer muscles are involved.
Example: A ‘Push-press’ trains the shoulders, triceps, quads, glutes and a range of ancillary muscles. If you were performing isolation exercise to train these muscles you would need to do ‘lateral raises, tricep extensions, leg extensions, hip extensions’ and more to emulate the same amount of muscular stimulation.

* There is a greater capacity to build mass and strength. This is because heavy loads can be applied safely with the pressure divided between multiple joints and muscle groups all contributing varying levels of force.
* Inter-muscular coordination is learned through different muscle groups and joints interacting to execute a large, complex movement with synchronised efficiency. This means that the muscles become a powerful team that work well together.
* There is a reduced risk of injury (if good technique is always applied). With compound movements the load and stress is shared between many muscle groups and joints. During an isolation movement a single joint must handle the lot.
* You must build a strong core and mid-section. If you intend to lift heavy weights with good technique and intensity your abdominals, lower back and the inner muscles of the spine must be strong. Focussing on compound exercises will stabilise your body and keep you safe. Build up the weights slowly and engage your abs and core all the time.

* A positive hormonal environment is created when big muscles are stimulated with big exercises. When you focus on the big exercises larger amounts of growth hormone and testosterone are released into the system to support your body’s battle with the heavy weights.
* The cardio-vascular system is more heavily involved because the greater amount of large muscles working in compound movements require increased quantities of blood and oxygen. This of course must be supplied by the heart and lungs.
10 Great Exercises
1.Deadlift
Why?
It is a great foundation exercise that involves many muscles groups that must interact safely to potentially lift very heavy weights. Expect massive increases in strength and size on the quads, glutes and traps and muscle thickness in the middle and lower back. It is a workout unto itself.
Technique
* Set up a barbell (BB) on a rack at waist height
* Grasp the BB with straight arms a hand-space wider than your hips
* Feet are shoulder width apart with toes slightly turned out
* Head and chest are up with the back arched and the abdominals engaged
* With the BB against the thighs slowly lower it towards the floor bending the knees, letting the hip go backwards and the chest go forwards
* During the descent; the back must remain arched, the abdominals must remain engaged and the BB must remain in constant contact with the front of the legs
* Stop at the point where you either reach the floor or your lower back starts to round then be ready to perform the ascent
* Before you lift the BB back up to the starting point force the hip down and the chest up, tighten the abs then pull with the legs not the lower back
* Follow the same path up as you did on the way down and stand up straight at the top
* Breathe in on the way down and out on the way up
* After a warm-up and stretch pyramid the weights and perform; 1 x 15, 1 x 10, 2 x 7
2.Medium Grip Chin-up
Why?
This is the best exercise for building serious back width and arm thickness. Massive amounts of controlled, positive stress are powered through the latissimus dorsi (lats) and the muscles surrounding the shoulder blades (scapula). The biceps and forearms also get thoroughly trained by assisting the back muscles. Neutral grip chin-ups and reverse grip chin-ups should also be used frequently to hit slightly different areas of the back. Sometimes my entire back workout is spent on the chin-up bar.
Technique
* Take a grip on the chin-up bar so that when the elbows and shoulders are at 90° the hands are a hand-space wider
* Stretch the body out to full extension, lift the head and chest, arch the back slightly and engage the abdominals
* Pulling through the elbows lift the body up until the chin is level with the hands then slowly release down to full extension
* Breathe out on the way up and in on the way down
* After a warm-up and stretch perform; 3 x 10
3.Fit-ball DB Press
Why?
Thickness and strength can be built through the entire chest while stabilization work is encouraged through the rest of the body. The fit-ball ensures that strict technique is employed, the spine is supported, the back muscles are protected and the abdominals, core and hip create a stable foundation for heavy lifting. If you are strong on the fit-ball then the bench exercises become easy.
Technique
* Sit on a fit-ball holding two dumbbells on your legs
* Roll forward and lie down bringing the dumbbells onto the chest
* The feet should be shoulder width apart, the hips pushed upwards, the abdominals engaged and the head slightly down over the back of the ball
* Push the dumbbells to full extension above the middle of the chest then pull the shoulder blades together and keep them there throughout the movement
* Slowly lower the dumbbells down to the outside of the chest until a gentle stretch is felt
* Push them back up to the starting position
* The path that the dumbbells follow is like an inverted U
* Roll back to the seated position when the set is finished
* Breathe in on the way down and out on the way up
* After a warm-up and stretch perform; 3 x 10
4.70° BB Row
Why?
This exercise is the best for developing thickness through all the back muscles. A lot of weight can be moved safely with assistance from the quads, hips and mid-section. If incorrect technique and poor body position is used then it can be a dangerous movement but if your form is strict it will make you big and strong. Mr Olympia ‘Dorian Yates’ called this exercise the ‘Upper Body Squat’. The Squat is known as the ‘King of Exercises’ and will build overall mass in the body. The 70° BB Row will do the same.
Technique
* Stand with feet shoulder width apart holding a barbell with an overhand grip -on the outside of the legs
* Bend the knees slightly and lean forward until the torso is at 70°
* Keep the back arched, the chest and head up and the abdominals engaged
* From full extension pull the BB in constant contact with the thighs up the legs into the hips squeezing the shoulder blades together
* Slowly release the BB down the thighs stretching the upper back by opening the shoulders blades, maintain the original body position
* Breathe out on the way up and in on the way down
* After a warm-up and stretch pyramid the weight performing; 1 x 20, 1 x 15, 2 x 10
5.BB Squat
Why?
As discussed above the squat is a super effective exercise for developing muscle strength and size. The target muscles are the quadriceps and gluteals but many other muscles groups are needed to support this lift. The entire body must become a rigid powerhouse in order to properly support the weights that the powerful muscles of the hips and thighs can lift. It is another exercise where strict technique is a must. If you squat correctly everything will grow.
Technique
* In a power rack set up the barbell so that it is slightly lower than shoulder height and set up the safety bars in line with the top of the hips
* Grip the BB a hand-space wider than shoulder width and step under it squeezing the shoulder blades together to rest the BB on the trapezius
* Stand up with the weight and step back so there is room to perform the movement
* Take a shoulder width stance, lift the chest and head, arch the back, engage the abdominals
* In this position bend the knees lowering yourself towards the floor allowing the chest to go slightly forwards and the hips to go slightly backwards
* Stop before the lower back starts to round or at 90° at the knees then push back up to the starting position but don’t lock out the knees
* Breathe in on the way down and out on the way up
* After a warm-up and stretch pyramid the weight performing; 1 x 20, 1 x 15, 2 x 10
6.Push-press
Why?
This is one of my favorite exercises. It builds mass and strength through the entire shoulder girdle with assistance from nearly every muscle in the body. The thighs and glutes begin the movement by driving the BB up with a ¾ front squat. Then the shoulders and triceps take over pressing the BB powerfully above the head to full extension. At this point the BB is at a great unstable height and requires full engagement of the abdominals, lower back and core to keep it still and to keep your body safe. Big movements like this tax the entire body stimulating it to become big, fit, toned and strong.
Technique
* Stand up with the legs wider than the shoulders and feet turned out to 45°
* Hold a BB a hand-space wider than shoulder width just in front of your chin
* Arch your back slightly, lift your chest, engage your abs and bend the knees slightly
* Slowly squat down to just above 90° at the knees then drive the BB up with the legs and press it over the head with the arms in one big, powerful yet controlled movement
* The legs and arms must straighten and complete the movement at the same without fully locking out
* Pause at the top of the movement to gain control and make sure the abs are contracted tightly protecting the lower back
* Lower the BB slowly down to the front of the chin, pause briefly, then squat down slowly to continue the exercise
* Breathing; Take a slow, deep breath in as you squat down, breathe out forcefully as you drive up, breathe in on the way down to the chin, breathe out as you pause at the chin, repeat
* After a warm-up and stretch pyramid the weight performing; 1 x 15, 1 x 10, 2 x 8
7.Standing Single-arm Press
Why?
Let’s compare it to a standard Seated Overhead DB Press. With the Seated Overhead DB Press; you are completely supported by a bench taking away any need for the ancillary muscles, core and abs to stabilise your body. There is no need to employ coordination and control. Both sides of the body aren’t forced to do exactly the same amount of work. Only the shoulders and triceps become strong. With the Standing Single-arm Press the entire body becomes strong, stable and under perfect control while strength and size is gained evenly by safely pressing a heavy DB above the head.
Technique
* Stand up with the legs slightly wider than the shoulders
* Hold a single DB just above the outside of your shoulder with the elbow pointing to the floor
* Arch your back slightly, lift your chest, engage your abs, bend the knees slightly and place the free hand on the hip
* During the movement your focus in on maintaining a straight line through the middle of the body because force will be applied on one side at a time
* Press the DB up and in until the whole arm is straight and perpendicular to the floor
* Pause briefly then release back to the starting position
* Breathe out on the way up and in on the way down
* Repeat on the other side
* After a warm-up and stretch perform; 3 x 10 each side
8.Fit-ball DB Pullover
Why?
Performing a DB Pullover on a fit-ball forces you to use far greater control than on a bench. If you do not use strict technique and engage the abdominals properly you will fall off and hurt yourself. Pullovers train the lats, triceps and chest very thoroughly but on a fit-ball the abs, core, glutes and thighs are employed too. You have to think about each rep which will make each set perfect. It is a great exercise to include on back day.
Technique
* Sit on a fit-ball holding a single dumbbell and roll forward lying back on the ball placing the feet wide on the floor
* The hips should be extended up, the chest should be lifted up and the head sloping slightly down over the back of the ball
* Hold the DB vertically above the chest cupping the underneath of the upper side with both of the hands and bend the elbows slightly
* In this position lower the DB very slowly over the back of the head tensing the abdominals hard so that your position on the fit-ball is secure
* Stop when the hands are in line with the back of the head or when a good stretch is felt through the latissimus dorsi then lift it back to above the chest
* Make sure the fit-ball remains stable throughout the movement
* Breathe in on the way down and out on the way up
* After a warm-up and stretch perform; 3 x 15
9.Close Grip Bench Press
Why?
I think people waste far too much time on little, ‘fluffy’ exercises for triceps. The close grip bench press is a great way to apply heavy but safe stress to the triceps building mass and strength. It also is great for targeting the inner chest and front of the shoulders. A lot of weight can be moved safely and it is actually far more comfortable than a standard bench press. Whether you are training large muscle groups like the back or small muscle groups like the triceps you must focus on free weight compound movements before moving onto the smaller exercises.
Technique
* On a flat bench set up the barbell at a height where the hands are shoulder width apart and the arms fully extended towards the ceiling
* Lie under the BB so that it is above eye level and take a shoulder width grip
* Lift it off and bring it forward holding it above the chest then with elbows pointing forwards lower it slowly down to just below the chest
* Then push it back up to above the middle of the chest keeping the elbows in
* Breathe in on the way down and out on the way up
* After a warm-up and stretch perform; 3 x 10
10. Dynamic Wood-chop
Why?
This is the best total mid-section exercise. It trains the lower abs, upper abs, obliques, erectors (lower back), and the internal muscles that support the spine (core). The ancillary muscles include nearly the rest of the body. The whole body works together in a smooth, flowing, powerful movement. A crunch will only train the upper abs, this efficient movement will do the lot.
Technique
* Attach a straight bar handle to the upper attachment of a cable cross-over
* Standing side-on to the pulley grasp the handle with an alternate grip (closest hand to pulley is underneath and facing out other hand above facing in)
* Walk two meters out from the pulley and stand side-on one foot back from being in line with the pulley
* Feet are very wide apart, knees are bent, abs are engaged inwards hard, arms are straight and pointing up towards the pulley and the body is braced in readiness for the movement
* With good force drive the handle with almost straight arms in a wide arc away from the body and down until it touches below the inside of the knee of the outside leg
* The torso can bend forwards during the powerful downward motion and the hips can move naturally side-to-side when needed
* Pause very briefly at the knee then release slowly back through the same path to the starting position
* Repeat on the other side taking care to set up the body position as a mirror image of the first side
* Breathe out on the way down and in on the way up
* After a warm-up and stretch perform; 3 x 15 each side
Last Word…
These exercises are so effective in building total strength, mass, muscle tone and stabilization that it is a crime against your body to not perform them. Include them in your training schedule with focus and intensity but get the technique exactly right. You will find that gains are greater and results faster. You will also get far more bang for your buck. This is training with the bigger picture in mind. Don’t waste time on isolation exercises until you have built a solid, fantastic foundation. Enjoy yourself, push the envelope and get what you want.

Fat Burning Furnace

Diets Don’t Work…
You WON’T lose fat or look your best by just eating low carb, low fat diets, or low calorie diets. The truth is, fat loss comes down to eating in a way that’s right for you. You’re going to discover an easy way to trick your body into burning more by eating more with these delicious foods that satisfy your hunger cravings…
Cardio Doesn’t Work…
Long cardio or aerobic workouts several days a week are the WORST WAY to burn fat. You’re going to almost triple your loss and fitness results by exercising in the complete OPPOSITE manner for 45 minutes a WEEK with no cardio at all…
Crunches & Situps Don’t Burn Belly Fat…
1000’s of crunches, sit ups, or those crappy infomercial abs gizmos WILL NOT burn your belly fat or give you a flatter stomach and certainly not six pack abs. You’re going to burn belly fat 5 times faster by using certain full body exercises that don’t actually target your abs at all…

Late Night Eating Is A Myth…
Going to bed hungry is actually one of the WORST THINGS YOU CAN DO. You’re going to discover you can boost the super powerful fat loss hormones in your body by eating the right type of tasty little dish an hour or so before you go to sleep…
The ‘Fat Burning Zone’ Is A Mistake…
The “fat burning zone” you see on most cardio machines is actually the LAST THING you want to follow to burn the most body fat. You’re going to burn fat and calories for up to 3 days like we do with a VERY DIFFERENT kind of quick and simple workout…
‘Toning’ Your Muscles Doesn’t Work…
Trying to “tone” your body by using light weights or high repetitions is a BIG WASTE OF TIME. You will experience ZERO results this way. But now you’re going to be sculpting a leaner and sexier body that will burn your stored body fat for energy for years to come with this 1 overlooked technique…

Fat Burning Furnace

Abdominal Reverse Curl Exercise

The reverse curl will develop the lower abdominal muscles and will help to reduce a protruding stomach.

How to perform the abdominal reverse curl:

• Starting Position: Lie on the floor. Bend the knees, place the feet flat on the floor, and place arms at sides.
• Movement: Pull the knees to the chest, raising the hips off the floor; do not let the knees go past the shoulders. Keep your head in a neutral position. Slowly return to starting position.
• Exhale as you pull your knees toward your chest; inhale as you return to starting position. Repeat until fatigued.

Power Tip: Hold a light dumbbell or medicine ball between your ankles or knees.

Abdominal Reverse Curl Exercise | Fitness and Freebies

Side Crunch Exercise

To tone love handles, do side crunches!

• Get on the floor into a regular sit-up position (knees bent(, then drop your bent legs to the side, resting them on the floor. Your torso and head should face the ceiling.
• With your hands behind your head, crunch straight up, then lower.
• Do 15 to 20 repetitions, then switch sides.

You should definitely feel this in your obliques — the muscles that run along the side of the stomach. Add these to your regular routine and try adding some cardiovascular exercise (walking, jogging, aerobics) if you are not already doing so. This will help burn more fat and reveal your newly formed muscles and toned waistline.

Side Crunch Exercise | Fitness and Freebies

The Plank

Works the abdominals and back

How to perform the plank:

• Lie with legs extended, toes tucked, and upper body propped on forearms.
• Lift body so weight rests solely on forearms and toes, forming a straight line from heat do toe.
• Keep abs contracted and hold 30 seconds (gradually working up to 60); repeat 3 times.

Plank with Butt Lift

Lying in the starting position above (upper body propped on forearms), tighten your abs and butt and lift your body until it makes a straight line from your head to your heals (don’t let your hips sag). Keeping your torso stable, lift your right leg off the floor, then lower it. Lift and lower opposite leg. Continue to alternate leg lifts; work up to a total of 2 minutes (start with 30 seconds if you are a beginner).

Trainer tip

: If you need a break, just lower your knees and rest for a moment.

Plank Exercise | Fitness and Freebies

Toning Up Your Legs

It is never too late in life to tone up your legs. To make your body change, you have to stress it. Beginners should start out with only floor exercises and gradually advance their workouts. After doing floor exercises for a time, you will want to add weights to your training and begin to do stand-up exercises.

The standing, weight-bearing exercises are more difficult because you are using gravity and balancing. This forces you to stabilize your torso. In addition, it is important to note when doing weight-bearing exercises, leave at least one day between exercise sessions. This gives the muscle tissue a chance to recover.

Squats and lunges are the two best exercises for the legs. They work every part of the leg. You can do lunges by stepping either backward or forward — or both! Some feel stepping backward allows one to keep better form. Do whichever feels most comfortable to you.

Other great exercises for legs are step-ups. For the step-up, you step up onto a platform while holding weights. Step-ups work the quadriceps, the front of the thigh and gluteus maximus (the butt). Flexibility exercises are also excellent for the legs. They give the leg muscle a nicer looking line. After you have finished a leg workout or between exercises, do a stretching exercise. In addition, yoga is fantastic for stretching and gently strengthening the muscles.

To keep results coming, one needs to vary their exercises every three to four weeks to stimulate the exerciser mentally and give them a boost physically. Such changes could include switching to a new exercise or using more weight and fewer repetitions.

For beginners, start with non-weight-bearing exercises on the floor such as leg raises on the floor. Do four to six different exercises, two sets of each exercise and 10 to 12 repetitions per set. You may then progress to weight-bearing exercises standing up. When you are more advanced, do five to ten exercises, three to five sets of each exercise and 12 to 20 repetitions. As you gain strength, you can add more weight.

The following exercises are ideal for both beginners and veterans. Simply adapt the workout to your needs. Perform each exercise the appropriate number of reps for desired effect without rests. After the lunge, sissy squat and lying adductor raise exercises are complete, rest 30 seconds. Repeat the supersets two more times with a 30-second rest between.

Lunge — Begin by grasping two dumbbells and allow them to hang down by your sides. Take a long stride forward with your right leg and raise your left heel so your left foot is on its toes. Keeping your shoulders back and chin up, slowly lower your body by flexing your right knee and hip, continuing your descent until your left knee is almost in contact with the floor. Reverse direction by forcibly extending the right hip and knee until you return to the start position. After performing the desired number of reps, repeat the process on your left leg.

Sissy Squat – Begin by taking a shoulder-width stance. Grasp an incline bench with one hand and rise onto your toes. In one motion, slowly slant your torso back, bend your knees and lower your body downward. Thrust your knees forward as you descend and lean back until your torso is almost parallel with the floor. Then, reverse direction and rise upward until you reach the starting position.

Lying Adductor Raise — Begin by lying down on your right side. Bring your left leg over your right leg, keeping it bent at a 90-degree angle with your left foot planted firmly on the floor. Keeping your right leg straight, slowly raise it as high as possible. Contract your inner thigh and return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left. For added intensity, strap on ankle weights.

Toning Up Your Legs | Fitness and Freebies

The Sugar Factor

Why We Love Sugar
Back when man had to hunt for food, sugar - usually in the form of honey - was a highly prized commodity. A sweet taste told a man a food was safe and edible, while bitter-tasting food signaled dangerous or poisonous substances.

In fact, our bodies are genetically programmed to like sweet foods. Scientists recently discovered a specific sweet taste receptor unique to humans and even a gene for sweets.

Infants are born with a liking for all things sweet, and despite the misconception that sugar makes kids “hyper”, its effect on serotonin levels in the brain actually produces a calming effect. And apparently, that teaspoon of sugar does more than just make the medicine go down; studies now show that it also acts as a pain-reliever in infants.

Children like sweets of higher intensity than adults. As we mature into adults, how much we eat and the intensity of sweetness we like varies depending on our age, ethnic background and life experiences.

Too Much of a Good Thing
In today’s world, we add sugar to our foods at a much higher amount than our ancestors. Americans now eat more than 23 teaspoons of added sugar every day, mostly in the form of sugary beverages like soft drinks. That adds up to more than 400 calories a day.

Over-consuming sugary beverages may also increase the risk of cardiovascular disease. That is what a recently published study from the University of California suggests after comparing blood triglyceride levels in volunteers who drank several sweetened beverages. Although I could not find mention of the caffeine factor in this study, nor was the mention of pre-existing health conditions made, so those results may not be too reliable, but it is something researchers will be looking at more thoroughly.

Are You a Sugar Addict?
Actually, that question is a bit misleading, because a person cannot literally become psysiologically addicted to sugar. We can get intense cravings for something sweet, but those are not physiologically based. A craving for sweets, say experts, is more the result of conditioning based on cultural, social and individual cues.

The key to managing sugary foods, like most things, is to not over do it. Monitoring when and why ou eat sweets can help control your cravings and let you gradually decrease your intake. And then you just may enjoy the sweets you do eat that much more.

Taming Your Sweetness Gene
It helps to know where your sugar is coming from. Pay attention to what you eat; added sugar shouldn’t contribute as much as sugar from natural sources. if it does, here’s how to strike a better balance:

Read labels. Choose foods with the least amount of sugar (four grams of sugar is about one teaspoon).
• Watch out for sugar in unexpected places such as peanut butter, salad dressings, condiments and deli meats.
• Choose water or unsweetened drinks over regular soft drinks. Limit juice to one or two half-cup servings a day.
• Scour labels for sugar aliases. Look for: Beet sugar, brown sugar, cane sugar, corn syrup, dextrose, evaporated cane juice, high-fructose corn syrup, honey, maltodextrin, molasses, sucrose and turbinado sugar.
• Don’t eat sweets when you’re hungry. Instead, enjoy them as after-dinner treats (think old-fashioned dessert) to savor and enjoy in small amounts when you’re less likely to over indulge.
• Don’t deny yourself. Instead of resisting, downsize. Take half the amount you normally would so you won’t feel deprived.

The Sugar Factor | Belly Bytes