Fitness and Muscle Work

When doing squats, keep your back as upright as possible. You also can add extra platform like picture beside. This picture show improper position when doing squats. This will bring low back injuries.

Extra calories may not be the only cause of weight gain. By Kathleen M. Zelman, MPH, RD, LD WebMD Weight Loss Clinic-Feature Reviewed by Louise Chang, MD It's no mystery that a diet full of fried foods, giant portions, decadent desserts, alcohol, and sugary soft drinks will lead to weight gain. And there's little question why the pounds pile up when you take in more calories than you burn in physical activity. But how do you explain weight gain when your lifestyle includes regular exercise and a healthy diet that is controlled in calories? Gaining weight is absolutely maddening, especially when you really don't understand why the needle on the scale keeps going up. Several things should be considered if you are gaining weight while watching calories and being physically active. More than likely, it's a variety of things working together that have resulted in the weight gain. "Weight gain is so complicated; there are so many factors that can impact your weight. It i...

WebMD Feature from "Prevention" MagazineBy Caroline Bollinger Stick-with-it strategies to shed pounds and get strong--guaranteed! Ready to start an exercise program? Just making the commitment is an amazing first step. To ensure success, here are seven surprisingly simple, research-backed strategies that can help you overcome the most common roadblocks to weight loss. They'll motivate you through the ups and downs of any new workout routine, so you'll stick to it and reach all your fitness goals. Learn what "build slowly" means Be realistic about your abilities. Experts say to progress gradually, but most of us don't know how to translate that into real-life terms--especially those who used to be active but have gotten out of the habit. "Formerly fit people are surprised and frustrated when they find themselves winded after a walk around the park," says Madelyn Fernstrom, PhD, director of the Weight Management Center at the University of Pittsb...

Follow these tips so you can go far, overcome fears and enjoy every second climbing the bench press ladder. 1. Enjoy All Accomplishments. If you're a beginner benching 135, an intermediate benching 315, or even an advanced bencher benching 675 for the first time, you'll simply amaze yourself! You get off the bench, celebrate, and think "Holy Sh*t!" The animal desire will be burning and you'll be ready to take your benching to the next level and then the next! This will only build confidence to blast through any bench press obstacle you will face in your quest to becoming that bench press super star you always wanted to be! 2. Enjoy The Highs & Learn From The Lows. If you have the determination and bravery to attempt... beginner or pro - feel good about it. (Bravery is doing things even when you know you will lose.) Anyone who ever amounted to something in benching has experienced successes and failure. Remember though, the only moments that can't be reme...

By Kathleen M. Zelman, MPH, RD, LD WebMD Expert Review The Flat Belly Diet: What It Is It sounds like a dream come true: Eat certain foods and banish belly fat forever. The Flat Belly Diet promises a flat belly and weight loss of up to 15 pounds in 32 days. "A flat belly is about food & attitude ... not a single crunch required," it boasts on its cover. Written in the first person by Liz Vaccariello, editor in chief of Prevention, along with Cynthia Sass, MPH, RD, nutrition director at Prevention, it is targeted to the millions of Americans who want to notch off a few inches or more off their waistline. After all, who doesn't want a trimmer belly? The basic Flat Belly Diet plan is a 1,600-calorie Mediterranean-style diet with an emphasis on wholesome, unrefined foods including fruits, vegetables, whole grains, nuts, beans, seeds, lean protein, and very little red meat (once a month). According to the authors, the secret ingredient in the Flat Belly Diet that whittles ...

WebMD Feature from "Runner's World" Magazine By Nancy Clark Nutritionist Nancy Clark shares ten tips every runner should know if they want to lose some weight. To lose 10 pounds of body fat a year, you need to eat 100 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, making you more susceptible to splurging on high-calorie foods. Don't skip breakfast. Eat within two hours of waking. In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast. Don't allow yourself to get hungry. Eat at least every four hours, and split a meal in half to make sure you properly fuel up pre- and postrun. For example, eat part of your breakfast before your morning run (a banana) and the rest of your breakfast afterward (a bagel with peanut butter). Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fr...

For more intensity, you can put your feet on a bench.

Want do lunge exercise at home and don't have barbel ? You can use dumbbel to get the same result. See Lunge Exercise using barbel

Here is feet variation for Angled Leg Press and muscle affected. Primary emphasis on the gluteals, and hamstring Primary emphasis on the quadriceps Primary emphasis on the adductors Primary emphasis on the quadriceps

Ever seen Brad Pitt on Snatch ? or on Fight Club ? I guess so many guy in Gym want to get this kind body. Ultra lean physique. According to bodybuilding.com, it's only 4%%-5% body fat percentage in approximately 150-155 lbs. Next is the training program. Click here for Profile Monday - Chest Sets Reps Pushups 3-5 8-15 Machine Bench Press 3-5 8-15 Machine Incline Bench Press 3-5 8-15 Butterfly 3-5 8-15 Tuesday - Back Sets Reps Pullups 3-5 8-15 Seated Rows 3-5 8-15 Lat Pulldowns 3-5 8-15 T-Bar Rows 3-5 8-15 Wednesday - Shoulders Sets Reps Arnold Dumbbell Press 3-5 8-15 Lateral Raises 3-5 8-15 Front Raises 3-5 8-15 Thursday - Biceps/Triceps Sets Reps Barbell Curls 3-5 8-15 Cable Curls 3-5 8-15 Hammer Curls 3-5 8-15 Triceps Pushdowns 3-5 8-15 Friday - Cardio Length Heart Rate Treadmill 45 Minutes 65% - 75% Leg Workout Sets Reps Leg Extensions 3-5 8-15 Leg Curls 3-5 8-15 Squats 3-5 8-15 Seated/Standing Calf Raises 3-5 8-15

The best beverages to help you stay hydrated By Kathleen M. Zelman, LD, RD, MPH WebMD Weight Loss Clinic - Expert Column Summertime is here, so you've got no more excuses for not going outside to get some physical activity. Outdoor activity is a great way to put the fun into fitness -- but it requires paying special attention to hydration. When it's warm, your body perspires more to help you cool down. And depending on the temperature, humidity, and the nature of your activity, you might not even realize how much you are perspiring. Don't rely on thirst alone to tell you how much you need to drink. To keep those muscles working and avoid fatigue; it's extremely important to drink plenty of liquids before, during, and after the activity. Drink Up -- Before, During and After A good guideline to use when preparing for an outdoor workout, whether it's walking, running, biking, or tennis, is to drink about two cups of fluid two hours before the activity. That helps make ...

Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits. Fish & Seafood Seafood is one of the best sources of protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids. White-Meat Poultry Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking. Milk, Cheese Yogurt Not only are dairy foods excellent sources of protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis and enhance weight loss. Eggs Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. Beans One-half cup of beans contains as much protein as 3 ounces of ...

Lie on your back on an inclined abdominal board and grasp the rungs Move your feet until they are directly above your hips Raise your hips by shortening your torso, trying to touch your head with your knees As you raise your legs, the iliopsoas, tensor fasciae latae, and rectus femoris in the quadriceps group are worked. Then, as your raise your hips and shorten your torso, the abdominals (particularly the rectus abdominis) are involved.

In the quest for fitness, don't overlook flexibility By Barbara Russi Sarnataro WebMD Weight Loss Clinic-FeatureReviewed by Kathleen M. Zelman, MPH We all know that aerobic exercise, strength training, and nutrition are three components of a balanced fitness regime. But there's another, just as important, component that's often overlooked: stretching. "It's the one area that is completely being neglected," says Michael Anthony George, a personal trainer to celebrities including Reese Witherspoon and Christian Slater. Why is flexibility -- the ability to move joints and muscles through their full range of motion ­ so important? First off, staying flexible means avoiding injury and pain. Without stretching, tendons, ligaments and muscles will shorten, causing damage over time, says George, owner of Integrated Motivational Fitness. "If a certain muscle group is weak, stiff, or tight, the body will actually hijack peripheral muscles to aid in that movement,...

Sit on the bench and hook your feet under the roller pads. Place you hands behind your neck: Inhale and incline your torso less than 20 degrees Move your torso back up, slightly curling your torso to place more stress on the rectus abdominis Exhale as you complete the movement This exercise works the entire rectus abdominis muscle wall, as well as the iliopsoas, tensor fasciae latae, and rectus femoris in the quadriceps group.

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Two fitness gurus offer their secrets for toning and tightening the tummy. By Barbara Russi Sarnataro WebMD FeatureReviewed by Louise Chang, MD Like the quest for the Holy Grail, most of us are always on a mission to improve our abs. For a while, people coveted the washboard abs gracing runways, the pages of fashion magazines, and billboards in Times Square. Now everyone is after Beyonce's flat, tight stomach. So what does it take to get there? WebMD talked to fitness experts Ellen Barrett and Liz Neporent to find out the best way to achieve great abs and a tighter midsection. Here are their top six tips. Flat Ab Tip No. 1: Improve Your Posture Poor posture is a huge issue for many people, says celebrity trainer and star of numerous exercise DVDs Ellen Barrett. Barrett says she frequently sees people walking in Manhattan with their ears in front of their bodies and shoulders in front of their hearts. "If people slouch, their stomachs pooch," Barrett says. For better postu...

Lie on your back with your legs bent and your feet on the floor and your hands behind your head Inhale and curl your torso off the floor Exhale as you complete the movement Return to the starting position without resting your torso on the floor Repeat until you feel the burning sensation coming from your abdominals This exercise will affect hip flexors, obliques and focus on rectus abdominis.

Lie on your back. Place your hands behind your head. Flex your hips and knees to a 90 degrees angle Inhale and lift your shoulders off the floor, moving your knees closer to your head by shortening your torso Exhale as you complete the movement This exercise particularly works the rectus abdominis.

Here we only discuss some exercise. If you interested and want to get more detail, you can buy this amazing book from amazon. Crunches Sit-ups Gym Ladder Sit-Ups Calves Over Bench Sit-Ups Incline Bench Sit-Ups Specific Bench Sit-Ups High Pulley Crunches Machine Crunches Incline Leg Raises Leg Raises Hanging Leg Raises Broomstick Twists Dumbbell Side Bends Roman Chair Side Bends Machine Trunk Rotations

Attach a low pulley to your ankle: Take a grip to machine to stablize your body Raise lateraly your legs as far as you can This exercise will affect gluteus maximus, gluteus minimus and tensor fascia latae.

Beef up your knowledge of protein and good dietary sources. By Neil Osterweil WebMD FeatureReviewed by Charlotte E. Grayson Mathis, MD High-protein, low-carbohydrate diets are the hottest thing since sliced flank steak, and every food marketer in the known universe appears to want a piece of the protein pie. Body builders are snatching, grabbing, and gulping down protein shakes. Dieters are gobbling down protein bars (and shunning pasta) in hopes of quick weight loss. The Power of Protein It's easy to understand the excitement. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and...

Could the push-up be the "perfect exercise"? Here's what it can do for you, and how to get it right. By Colette Bouchez WebMD Weight Loss Clinic-Feature Reviewed by Louise Chang, MD While fitness fads may come and go as fast as their late-night infomercials, some types of exercise transcend trends. Among them is the push-up, which uses your own body weight along with gravity to tone and condition muscles. Some fitness experts have called the push-up the closest thing there is to a perfect exercise. And with good reason. "One of the reasons the push-up has endured so long is it's cheap, it's easy, it doesn't require any equipment, it can work multiple parts of the body at the same time -- and pretty much everyone, from beginners to athletes, can derive benefits," says personal trainer Jonathan Ross, a spokesman for the American Council on Exercise (ACE). What kind of benefits? If you're thinking the push-up is the best upper body exercise, many fi...

Simple slim-down strategies can help you get ready for swimsuit season By Kathleen M. Zelman, MPH, RD, LD WebMD Weight Loss Clinic - Top 10 Reviewed by Louise Chang, MD Before you know it, the often dreaded bathing suit season will be here. So don't wait; get started now with these 10 tried-and-true strategies that can help you whittle away those extra pounds. Start each day with a nourishing breakfast of high-fiber cereal, skim milk, and sliced fresh fruit. This nutritious and delicious meal will keep you energized for your workout, and should satisfy you until lunch. Get a good night's sleep. Research has linked adequate sleep with better control over the body's "hunger hormones." Move whenever you can -- while watching television, waiting for the microwave to finish, folding the laundry, etc. Strap on a pedometer and try to take more steps each day. A recent study showed that people who wore pedometers took more steps during the day that those who tried to take...